YogaIowa Spring 2018

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IOWA GOAT YOGA

WHY WE LOVE CRYSTALS AN EMPOWERING YOGA PRACTICE

SPRING 2018 VOLUME 6, NUMBER 2

EASING INTO A PLANT-BASED DIET

“A healer does not heal you...

A healer is someone who holds space for you while you awaken your own inner healer, so that YOU may heal yourself.”

- Maryam Hasnaa

SAGE P R AC T I C E S

Singing Bowl Therapy, Yoga & Pilates Meditation Singing Bowl Classes & Speciality Workshops Singing bowls available for purchase 329 10th Ave SE, Ste 122, Cedar Rapids, IA 52403

319-270-4397 dumma4@msn.com

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www.mariadummermuth.com

I N SPRING 2018 VOLUME 6, NUMBER 2 PU B L I S H E R

COMMENTS & SUBMISSIONS

Matthew Steele

Send comments, story ideas, press releases & public announcements:

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ADVISORY BOARD Sheree Clark, holistic health and nutritional coach Diane Glass, facilitator, Tending Your Inner Garden Dennis Kelly, founder of Yoga in the Park and Meditation Around Town, Des Moines

YogaIowa is available free of charge at Iowa yoga studios and more than 400 locations throughout central Iowa. To order an annual subscription delivered to your door, please send $15 to Subscription-YogaIowa, c/o Little Village, 623 S Dubuque St, Iowa City, IA 52240. For changes of address and other inquiries, contact us in writing at the address above, or lv@yoga-iowa.com. To request delivery to your business, contact ally@yoga-iowa.com

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yoga-iowa.com @YOGAIOWA @YOGAIOWA_MAGAZINE YogaIowa is published four times annually by Little Village, LLC. 623 S Dubuque St, Iowa City, IA 52240. Copyright 2018 Little Village LLC. No portion of this publication may be reproduced without prior written permission by the publisher. All rights reserved. Little Village assumes no liability for damage or loss. Locally owned, locally minded.

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TH I S

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Mantra May Challenge

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Yoga & Business: Crafting Your Vision

BY YOGAIOWA May is a time of growth and transition. Let us be your guide.

Durga Power: A ParaYoga Practice

BY FANNIE HUNGERFORD Reclaim your power and confidence with this chant-guided sequence.

Raven, Yoga 22 Christopher Musician

BY JULIA THEISEN A successful yoga business starts with a strong intention.

BY ALLY KARSYN This calming musician walked a long and winding road to find his atman, or true self.

a Yoga Journey: So You 6 Starting Want to Be a Hot Yogi

BY CLAIRE MCGRANAHAN Grab a towel and a water bottle, and get ready to get hot.

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Easing Into a Plant-Based Diet

BY ELISSA CIRIGNOTTA Take the leap into a life with more leafy greens, and try our recipe for red lentil curry.

YogaIowa Recommends

BY YOGAIOWA Want to go vegan?

Start a mini farm? Get "real" about yoga practice? Try these books and podcasts.

10 G.O.A.T. Yoga

BY EMMA MCCLATCHEY Undeniably adorable and surprisingly centering, goat yoga has found an audience in Iowa.

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A Different Kind of Farm

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The Magic of Mushrooms

BY SHAWN CAMP At Iowa Farm Sanctuary, animals find a rare kind of peace.

BY ALEXANDER HIFFERNAN From fighting inflammation to the thrill of the hunt, mushrooms rule.

17 Why We Love Crystals

On The Cover

BY REANNA SPAIN Humans' infatuation with stones has spanned millennia, and remains strong.

Kimberly Jaeger-Arjes, yoga teacher at Iowa Goat Yoga in Palo, Iowa, holds Bess, one of 19 Nigerian Dwarf goats at Coco's Ranch. Yogis aged 18 to 85 come to practice alongside the friendly farm animals. "I'm what some may call a hippie,” Jaeger-Arjes said. “There is a true beauty to having your feet on the earth. Getting dirty, and smelling that aroma of being in a farmland … There's this kind of escape of normal." Photo by Jav Ducker.

Travel: 19 Transformative Icy Sites, Warm People

BY LINSEY BIRUSINGH A night in Norway's ice hotel may rekindle your faith in humanity.

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COMMUNITY-OWNED GROCERY STORE

Mantra May Challenge We are happy to be a host in Fields of Yogis' Mantra May Challenge!

To participate, post five photos a week based on the weekly mantra and what it means to you (it doesn’t have to be a yoga pose). By focusing on a single mantra each week, we hope to encourage a deeper examination of each concept within your own life.

Week 1 - I am abundant Week 2 - I am grateful Week 3 - I am present

Posts should include the #MantraMay hashtag and have all hosts and sponsors tagged.

Follow the hosts: @fieldsofyogis @leahcullis @cassyoga @paigenotfound404 Sponsors: To be announced!

Week 4 - I am strong Week 5 - I am kind

YogaIowa Open Heart Challenge

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• SPRING 2018

Congratulations to the winners of our February Open Heart Challenge, and a sincere thank you to all who participated. We hope it warmed your winter!

1st Place (top) @the_notorious_c.a.t._lady 2nd Place (bottom left) @mindolagranola 3rd Place (bottom right) @ourwildflowergarden

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Yoga & Business:

Crafting Your Vision

BY JULIA THEISEN “We work together in our center. This center nurtures healthy living and spiritual development. Our center is a sacred space that imbues order, simplicity, beauty and functionality. It is a fun place to work and has great energy.

This center provides creative, fulfilling service in which we are both successful and inspired.”

My husband Scott and I wrote this intention together in November 2001 in Bristol, England, and it guided the opening of our Dubuque business, Body & Soul Wellness and Spa, in June 2004.

You might note the rather idealistic tone of our affirmation. Admittedly, we were madly in love and seeing life through rose-colored spectacles.

Some thought we were foolish—wanting to invest everything in such a “new-agey” concept—and some thought our business might not stand the test of time.

Now entering our 14th year in business, we have navigated the steep learning curve that entrepreneurs inevitably face, especially during the first five years. During those early, sometimes tumultuous years, we were weaving together a strong foundation. There are three sustaining factors that continue to guide us in our business.

Having a clear and passionate vision. While our original intention (another name for Sankalpa) felt very pie-in-the-sky, our business continues to out-picture, or manifest the intention. We are quite deliberate in our use of the law of attraction and firmly believe that having a clear vision—and feeling passionate about it—has been crucial to our success.

Being true to yourself. When you have a vision and a defined mission and values, you are essentially providing a beacon of light for your sangha—a safe, sacred community of like-minded people who resonate vibrationally with one’s authentic expression—to find you.

Julia Theisen, with her husband Scott, is the co-founder and co-owner of Body & Soul Wellness Center and Spa and the salon by Body & Soul, leads Yoga Teacher Training & Personal Transformation 200 hours and 300 hours; and is the founder and coproducer of the Midwest Yoga & Oneness Festival in Dubuque, Iowa.

RENEE DALRYMPLE Masters of Science in Oriental Medicine

Chiropractic Traditions DR. NICHOLE RINEHART Doctor of Chiropractic

Licensed Acupuncturist

515.962.9093

515.962.2015

We are mother/daughter team dedicated to your wellness. Call for an appointment today.

1517 N. 1st St • Indianola

• SPRING 2018

Investing the time and energy to find the words that accurately reflect the heart of your business is essential to maintain and grow that business, as well as sustaining your entrepreneurial soul.

Soaring Crane Acupuncture

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Setting a well-defined mission and core values. Our mission is to bring happiness, love and mind-body-spirit wellbeing to our guests, our team, to the Dubuque area and beyond. We align ourselves with divine grace in providing a safe place for people to relax, heal, connect and grow. To accomplish this mission, we created 10 core values.

Additionally, a quote from Rumi “randomly” came to us and we instantly recognized how well it captured the essence of who we intend to be in our community: “Be with those who help your being.” We use this as a badge on many of our marketing pieces.

Starting a Yoga Journey:

So You Want to Be a Hot Yogi

BY CLAIRE MCGRANAHAN Congratulations! You’ve taken the leap into yoga’s hottest style.

Strange as it may seem, sweating and bending in a studio heated to at least 95 degrees Fahrenheit may very well be your new jam—if you come prepared. Here are some tips that you’ll find useful your first time visiting a heated studio.

Before you arrive

Drink water in the one to two hours before arriving to the studio. You’ll want to be well hydrated, because you’ll be sweating a lot. Filling up directly before or in the studio may cause you to get sick during class.

When you arrive

The first time you go to a hot studio, arrive a good 25 minutes before class. You’ll need to create your account and sign a waiver, stating you’re aware of the intensity the heat can create during your experience. You’ll want to let the instructor know you’ve not done yoga (or hot yoga) before, so they can watch you during your practice, adjust you as necessary and be aware of how you’re acclimating to the heat.

If you don’t like to be touched, say so at this time. Many yoga teachers will correct your postures by touching your body to help you avoid injuries; it should be noted on your account and communicated to each teacher ahead of each class if you prefer not to be touched.

PHOTO BY JAV DUCKER

In Downtown Cedar Rapids BreathingRoomYoga.net

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• SPRING 2018

Chiropractic for Your Soul

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In the studio

Once you’ve signed yourself in, drop off your bag in the locker room and grab your mat, mat towel, brow towel and water bottle. You’ll want all of these items in your space in the studio.

When you enter the studio, observe the silence. Find your spot on the floor, lay down your mat with the mat towel completely covering it and set your brow towel and water bottle next to the top of your mat. Get in a comfortable seated position (or a relaxing pose; I like to start with Reclined Butterfly or Child’s Pose) and allow your body to get used to the heat. I like to use the few minutes before class to practice gratitude.

This mindfulness helps me get into the headspace to focus on my balance and the accuracy of my poses over the next hour.

During class

Listen intently to your instructor. He or she will be very specific in instructing you how to get your body into a pose and safely transition out of it. Try the directives the instructor gives you even if it sounds silly—you’ll be surprised that you can actually “feel your breath in your shoulder.”

Drink water when you need it. Some instructors will tell you when a good time for a water break is, and others will expect you to drink it on your own schedule. (I personally drink water while moving through standing poses, as it doesn’t sit comfortably in my stomach during floor poses or inversions.)

Remember to “stay on your mat.” This generally means to focus on your body and listen to what it can and can’t do, rather than looking around class and trying to mimic the advanced poses you may see other yogis attempting. Everybody is different, and every person brings a different level of experience and flexibility to their practice. Respect yours!

Remember that the heat in the room will allow your muscles to flex more than usual, and don’t overdo it.

Above all else, breathe. A steady, slow breath will not only set the pace for moving in and out of poses, but will help you through a pose that may be uncomfortable for you in some way.

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After class

Your instructor will end the class by saying “namaste.” You will be invited to rest in Savasana for several minutes, or you may get up right away. When you do choose to leave the room, observe others’ practices by spraying down your mat, collecting your items and leaving the room quietly. Wait until after the studio door closes behind you to begin talking.

You may choose to shower after your hot class. The showers are first come, first served in the locker room.

Generally, shampoo, conditioner and body wash are provided for your use. You will need to bring your own bath towel from home. Items like hair dryers, cotton swabs and trash bags for your wet clothes may also be provided, but should not be expected.

What to bring to hot yoga class •Mat •Mat towel •Brow/sweat towel •Water bottle LEAVE IN LOCKER ROOM:

•Shower towel •Bag for wet clothes •Clean clothes •Deodorant, and other personal care items •Phone, wallet and keys

Once you are finished, whether you shower or not, remember to drink water! Hot yoga is generally believed to burn about 600 calories in an hour, as opposed to “cold” yoga’s 130 calories. You will lose water weight by sweating during that hour, and your body will want to be replenished.

You did it!

Well done. You made it through an hour of intense stretching, balancing and core work. Be gracious with yourself and honor yourself by making the choice to show up on your mat today.

Claire McGranahan is the marketing and communications director for Concept by Iowa Hearing. She also heads Stitch Switch clothing swap in Iowa City, and is an avid yogi.

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Offering 3 sessions this summer. Sign up today!

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YogArt Camp

L I T T L E V I L L AG E C R E AT I V E S E RV I C E S

YogArt is a fun, energizing camp that integrates

the calming and focused practices of art and yoga. Children (ages 7-14 grouped by age) will experience the beauty of group activities at opening and closing each day along with one hour of daily yoga and art instruction.

https://www.yourwebsite.com

June 11-14 or July 25-28 or July 23-26

Mon-Thurs 10:30am - 2:30pm • $125 per week TO REGISTER Call Molly (563) 542-1168 or email mollymschreiber@gmail.com

WEBSITE CREATION

3337 Hillcrest Rd • Dubuque

CONTENT DEVELOPMENT

Whether you are a new company, a small business, or an established business, our trained staff is ready to raise your profile to the influential YogaIowa audience, and help you optimize your advertising budget that aligns with your strategies, goals and vision.

To place an ad or for more information, contact Ally Thompson at ally@littlevillagemag.com or 319-640-0091.

MAINTENANCE AND SECURITY

• SPRING 2018

YogaIowa is a quarterly publication. A total of 10,000 copies are distributed each issue, reaching an estimated 23,000 readers all over the state.

319.855.1474 • creative@littlevillagemag.com

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MIDWEST YOGA & ONENESS FESTIVAL Grand River Center, Dubuque, IA MAY 4-6TH, 2018

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Easing Into a Plant-Based Diet

BY ELISSA CIRIGNOTTA

Start small

If you are thinking about long-term success, it’s best to start small. Begin by reducing meat consumption by 10 percent. Evaluate how you feel after the first several weeks, and if all’s good, then perhaps you reduce another 10 percent. Meanwhile, start adding an extra handful of leafy greens into your soups, salads and sandwiches. When in doubt, always add the greens!

Make a commitment

This shift can be a major lifestyle adjustment. It takes time for new habits to form. Make a commitment and stick with it. Living in Iowa means there will be times when this new diet feels inconvenient. Nearly onethird of the nation’s hogs are raised here in Iowa and meat is available nearly everywhere. While the vegan and plant-based community in the state is growing, there’s still a long way to go.

Commit to this new lifestyle and come prepared. If you are going out to eat, find spots that offer plant-based options. Places like Trumpet Blossom in Iowa City, Rawlicious in Cedar Rapids and Brightside Kitchen in Des Moines are serving up all plant-based menus. Many other places like Tacopocalypse, Krunkwich Ramen House and Fong's Pizza in Des Moines offer vegan or vegetarian options. Get to know all your plant-friendly restaurants. For a full list in the the Des Moines area, check out the Veg Life website at veglifedesmoines.org/restaurants.

Plan meals

Think ahead and hunt down recipes and meal plans that are designed to be meatless. Browse through vegan or vegetarian websites or check out a few cookbooks from your local library. You'll want to stock up on lots of legumes, whole grains, nuts, seeds, fresh vegetables and fruits.

Prepare snacks of seeds, veggies and nuts and take them with you when you’re out and about.

Your health, the environment and the animals will thank you.

Elissa Cirignotta is a writer, teacher, world traveler and change maker. When she's not teaching or practicing yoga in Des Moines, Portland Oregon or Sicily, you can find her growing plants, planning trips and writing stories.

For inspiration on your journey, try this delicious and hearty plant-based noodle soup.

Serves 4-6 Ingredients

1 cup of mushrooms

1 can coconut milk

1 small sweet potato, diced

2 tbsp red curry paste 1 cup of leafy greens 1 tbsp fresh turmeric, diced

1 cup red lentils

1 pint of vegetable stock

1 lime

2 tbsp amino acid or soy sauce

To garnish

1 cup of cauliflower, chopped

3 spring onions 3 shallots

2 garlic cloves cilantro leaves 1 onion, chopped Pour about 1/3 of the coconut milk into a wok or heavy pan.

Bring to a boil and add the onion and sweet potato.

Add curry paste and turmeric. Stir to mix completely and cook until it is fragrant.

Add cauliflower, soy sauce, red lentils and the pint of vegetable stock. Bring to boil and then lower temperature to simmer, stirring frequently for about 10 minutes.

Squeeze the juice from 1 lime and pour that into the mixture.

Add the remaining coconut milk, leafy greens and mushrooms and cook for another 20 minutes on low.

Let it cool, then garnish with spring onions, shallots and cilantro leaves.

• SPRING 2018

Plant-based diets are eating patterns that are high in vegetables, leafy greens, whole grains, legumes, whole fruits, nuts and seeds. The aim of such a diet is to maximize the consumption of nutrient-dense plant food and to minimize consumption of processed foods, sugars, oils and animal-based foods. We could fill the rest of this magazine going over the physical, emotional, economic and global benefits of going plant-based, but instead I’d like to walk you through three simple ways you can get started.

Red Lentil Veggie Curry

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Maybe you’ve heard all about the many benefits of a plant-based diet and have dabbled a bit here and there. It is also likely you may know someone who has made the switch and experienced huge improvements in their physical health. The claims are bold, saying that a plant-based diet can decrease your risk of chronic diseases, such as cancer, heart disease and diabetes. A plant-based diet can reduce inflammation throughout the entire body, which not only prevents but in some cases may actually reverse diseases including osteoporosis, diabetes, lupus, multiple sclerosis and depression.

NANCY BLANCHARD (LEFT) AND KIMBERLY JAEGER-ARJES AT COCO'S RANCH IN PALO, IOWA. — PHOTO BY JAV DUCKER

G.O.A.T. Yoga

Iowa Goat Yoga may be the silliest, dirtiest yoga class you’ve ever tried. It also may be the most grounding.

BY EMMA MCCLATCHEY “Yes, goat yoga is actually a thing,” the Des Moines Register wrote in October 2017, about four months after Iowa Goat Yoga started hosting classes at Coco’s Ranch in Palo, Iowa. The Register is one of a half-dozen media outlets who have commented on Iowa’s newest, eyebrow-raising yoga trend, but Google “goat yoga” and you’re likely to find hundreds of articles from across the country with a similarly incredulous tone.

And you can’t really blame them. Videos of cats, dogs and bunnies invading yoga studios have become viral sensations, but the image of miniature goats jumping and bleating while yogis perform Sun Salutations is silly enough to attract an extra layer of curiosity and, perhaps, skepticism.

Goat yoga—whose practitioners are called “gogis”—was popularized on the West Coast, and the endearing concept spread like wildfire. It may be safe to assume that L.A. yogis won’t be flocking to goat yoga in 10 years, but Iowa Goat Yoga founders Kimberly JaegerArjes and Nancy Blanchard believe the practice will have staying power, at least in the Midwest.

“I don't know if it will ever be mainstream with yoga, but I also don't think it will fade,” Jaeger-Arjes said. “Goats are just having more goats. There's always new faces and personalities coming.”

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“I don't think it's a one-hit wonder,” Blanchard agreed. “I like grilled chicken, but every once and a while I want a chicken nugget. That's good for mind, body, soul, to switch things up and not do things the same all the time.”

Goat yoga is certainly a change from the norm, assuming your norm is a studio yoga practice free of wildlife. At Iowa Goat Yoga, visitors pay $20 for an easy-going outdoor yoga class lead by Jaeger-Arjes (an instructor at Heartland Yoga in Iowa City), set in a fenced area with a calming view of cows, sheep and Iowa farmland. A small herd of Nigerian Dwarf goats—about one-third the size of a typical goat—join the dozen-or-so humans; the goats may pay a yogi little mind, or, more likely, they will plop down on her mat, jump on her back or even leave “blessings”—Blanchard and Jaeger-Arjes’ gentle name for droppings—in her vicinity.

An open mind is encouraged, the women said, but not required. Jaeger-Arjes remembered a patron who was brought by his wife, and was so reluctant to participate he almost didn’t leave the car.

“His wife was like, 'Well, I'm going to practice, you might as well come out and practice,' ” Jaeger-Arjes said. “And he sat down, started practicing and all of a sudden four or five goats just swarmed his mat and laid around him. He's in Tabletop and they're jumping up on him and smelling him and getting in his face. I respectfully ask everyone if the goats are getting into personal space, and would you like me to remove them. And he was like, 'No, I love it.' By the end he was like, ‘Namaste!’”

“From what I've seen [the goats] are attracted to those that need a little more companionship at that moment. They have this naivety and innocence that takes you to that place where you can let go of a giggle when you didn't even know you could giggle like that anymore.”

It’s this quality that first drew Blanchard to goats. After seeing Nigerian Dwarf goats in an episode of HGTV’s Tiny House, Big Living, she became obsessed.

“They were beyond cute,” Blanchard gushed. “I researched every single thing I could about them. They are so friendly and so energetic. Every single one of them has such an intense personality. Their size is so compact, which is perfect for the up-and-coming generation as farms tend to get a little smaller.”

Coco’s Ranch, owned and operated by Blanchard and her boyfriend Randy, already had cows, sheep and gardens.

When Blanchard adopted her first goats, she didn’t have yoga in mind; they were just pint-sized dairy animals. It wasn’t until she and Jaeger-Arjes, who used to work in the corporate world together, started to discuss the goat yoga trend that Iowa Goat Yoga was born. Bolstered by media coverage, the classes attracted more than 500 students in its first year.

NANCY BLANCHARD'S DOWNWARD-FACING DOG ATTRACTS A YOUNG VISITOR. — PHOTO BY JAV DUCKER “I think it's one thing to go to an awesome yoga class, which Kim does, then you add to it and it's outside.

And you add to it and there's goats?! It's one thing on top of another. It's that perfect ice cream sundae,” Blanchard said.

“All your senses are fulfilled in this practice. Being outside in the elements, we've had classes in the semi-rain, we've had classes in the night with candlelight, we've had classes with sunrise, we've had classes with intense heat,” she said. “I can't compare any classroom setting to the farm setting. Being outside is such a joy.”

More than cats and dogs, Jaeger-Arjes said the goats embody ahimsa, the Sanskrit concept of nonviolence, an element of the first limb of yoga and the first Yama.

“They partner with us in creating this space,” she said. “They allow people to let down their guards: ‘I'm practicing yoga and there's this goat—how can I take anything serious right now? How can I be upset about anything?’ It cleans their palate of any kind of anger, discretion or anything they brought to the table.”

“These adorable creatures have nothing to say to you, but only love to give.”

The goats are not just tools or window dressing; they are the teachers, Jaeger-Arjes said.

“I set an intention for myself to allow the goats to lead,” she said. “If we want everyone to have a great experience we need to honor the goats and value what they're feeling at that moment. If it's zero “They have this naivety degrees outside and they're just not having a good time, we're not going to have a class. I'm in your and innocence that home, so show me the way. You lead, and I'll follow, takes you to that place and I'll do my best at keeping semi-in-control for where you can let go the class.”

of a giggle when you didn't even know you could giggle like that anymore.”

Blanchard said the goats seem to get something out of the classes as well. She cited Bess, one of the goats born at the farm.

“I had been up for a very painful eight days trying to get her to bottle feed, and it was not working out.”

—Kimberly Jaeger-Arjes Blanchard said she took Bess to a veterinarian, who wasn’t able to provide a solution. “We tried our first yoga class and she was extremely lethargic; it was a very scary time for her. After the yoga class, it was the next morning she started on the bottle. Bess was pretty amazing and is still just as jumpy as ever.”

Blanchard and Jaeger-Arjes are always eager to introduce the goats to new students, and vice versa.

During the 2018 goat yoga season, which began in late March and will likely continue through the fall, the Iowa Goat Yoga team plans to offer new elements, such as a loyalty program, yoga for first responders and a second teacher.

No matter your age or yoga experience, Blanchard and Jaeger-Arjes encourage you to give the gogi lifestyle a try. It may very well be a permanent part of Iowa’s yoga landscape.

“Come and be playful,” Blanchard said. “But don’t wear a white shirt.”

A Gogi's Guide to Iowa Goat Yoga • Coco’s Ranch has 19 Nigerian Dwarf goats—and counting. At least two more are expected to be born during spring 2018.

• Iowa Goat Yoga's goats are named after U.S. presidents and first ladies, including Thomas Jefferson, Martha Washington, Bess Truman and Lady Bird Johnson.

• Like dogs and other animals, goats can be trained as therapy animals. They are sometimes assigned as companions to race horses to help lower the horses' anxiety.

• Iowa Goat Yoga classes typically include 10-14 people (aged 18+) and 10 goats—one of the highest goat-to-human ratios in the "goga" business.

• Local corporations will often book Iowa Goat Yoga as a team-building exercise.

• After each class, students can wash their hands with a salt scrub, “so you don’t leave smelling like pure goat,” Nancy Blanchard said.

• Students must pre-register and pre-pay (each class costs $20, including mat rental).

Check openings on the Iowa Goat Yoga Facebook page, and DM or email iowagoatyoga@ gmail.com to sign up.

• SPRING 2018

Jaeger-Arjes said goat yoga provides a much-needed opportunity for people to unplug and channel their attention into yoga; the sights, sounds and smells of farmland; and, of course, the activity of the goats.

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Emma McClatchey is YogaIowa’s managing editor. She’s used to her cat Ludwig getting all up in her business during home yoga practice, but yoga among goats felt like Christmas morning.

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• SPRING 2018

FROM LEFT TO RIGHT, MONKEY, MARLEY AND KAYLA. — PHOTO COURTESY OF IOWA FARM SANCTUARY

A Different Kind of Farm

Iowa Farm Sanctuary is a promised land for rescued animals, but the road to get there can be rocky

BY SHAWN CAMP For many Iowa natives, farming and eating animals isn't only the norm, it is a way of life. But farm life is rarely peaceful for the animals themselves, particularly in Iowa’s more than 10,000 factory farms.

Iowa Farm Sanctuary is the state's first and only vegan farm animal sanctuary. Located between Marengo and Amana, we provide care and compassion to cows, goats, sheep, pigs, chickens and ducks who have escaped their fate in the food industry.

Before opening our doors in October 2016, one of the questions we received most frequently was, "Where will you get these rescued farm animals?

Farmers aren't going to just give them to you." Truth be told, when we set out on this endeavor, we didn't know where our animals would come from.

We just knew there were farm animals that needed a safe, forever home, and we wanted there to be one.

We didn't know where our animals would come from.

We just knew there were farm animals that needed a safe, forever home, and we wanted there to be one.

Almost a year after our grand opening, we had a variety of rescued farm animals who found their way to Iowa Farm Sanctuary in a variety of ways: a calf born unexpectedly on a feedlot to a heifer headed to slaughter; a turkey who walked out of a Tyson Foods plant to spare his own life; a lamb whose mother couldn't produce milk and was found malnourished and hypothermic; and a few piglets who were saved from a massive confinement by a brave employee.

Iowa Farm Sanctuary Open Barn Days Visit every Sunday during the spring and summer between 12-3 p.m. $10 donation for adults, $5 donation for kids

"owners" of the cattle and let them know where they would be going and that they all needed to be immediately vetted. Once they gave us the green light, we loaded the boys up and headed for home!

Through a completely horrific accident, these eight steer had liberated themselves from their fate of becoming someone's dinner. They were visibly shaken and had extensive injuries. Three of the eight ended up succumbing to their injuries, and they were humanely euthanized and cremated. The surviving five—Frank, Django, Tucker, Rocco and Max—now serve as ambassadors to their species, scars and all. Their eyes tell a story to all who visit, and to those who will take the time to listen.

Shawn Camp is one of the founders of Iowa Farm Sanctuary. To donate money, sponsor an animal or make a purchase from the sanctuary’s Amazon wishlist, visit iowafarmsanctuary.org. To learn more about the highway cattle rescue, check out Bite Size Vegan’s documentary “Alive By Accident” on YouTube.

The circumstances can be heart-wrenching, but each animal’s story carries a message of hope.

On Sept. 15, 2017, Iowa Farm Sanctuary executed a rescue unlike any we had done before. It was an incredibly hot day and I was giving a tour of the farm to a couple of my friends when my husband Jered called. Jered alerted us that a semi hauling cattle had gotten into an accident about 40 miles south of the sanctuary. I immediately hopped into the sanctuary’s truck and headed south. I had to call on our social media team to find us a livestock trailer, as our trailer had a flat tire.

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A cattle farmer responded to our call for a trailer and was ready to help us. It took us a bit of time and much frustration to find where the cattle were being held, but ultimately we found them. We made contact with the

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Upon our arrival at the crash, we realized there wasn't a lot we could do on-site. The folks working the scene were cleaning up the deceased cattle— we watched as they hoisted the carcasses into a dump truck, the smell and sounds of their death surrounding us. Five or six cows had wandered off, the responders said, but after scouring the land for an hour, we couldn’t find them. We decided to shift our focus to locating the handful of survivors that had been loaded up and taken to a holding facility.

MAX POSES FOR THE CAMERA. — PHOTO COURTESY OF IOWA FARM SANCTUARY

The Magic of Mushrooms

BY ALEXANDER HIFFERNAN Growing up in Iowa, the only associations I had with mushrooms were through Pizza Hut and the “magical” variety.

Now, products and research are buzzing across the internet with pioneering companies like Four Sigmatic taking over Amazon and Whole Foods, numerous online blogs and podcasts describing their holistic and practical properties and local growers hosting educational workshops. Together, they are expanding our perceptions of mushrooms from a lifeless food-like substance to one of substantial importance.

“Mushrooms are one type of fungi that decomposes everything in nature from wood to soil to rock; producing fruiting bodies in the process,” Waltke explained.

It is in these fruiting bodies (part of the mushroom that grows above ground) that all of the healing properties are contained.

The most common components are selenium, vitamin D, potassium, vitamin B and dozens more. All of these nutrients help fight inflammation, which has been related to diseases including arthritis, Crohn’s, cancer, high blood pressure, diabetes, Parkinson's and Alzheimer’s.

Although an appreciation of mushrooms is newer in the “Inflammation has long been a well-known symptom of many West, Eastern medicine has been infectious diseases,” wrote Philip using mushrooms to treat disease Hunter in a report for the research “Mushrooms are one type organization Embo, “but molecular in the body and mind for centuries.

Luckily for us, the West is finally of fungi that decomposes and epidemiological research valuing larger holistic healing and suggests that it is also everything in nature from increasingly preventative practices. This cultural intimately linked with a broad range wood to soil to rock; of non-infectious diseases, perhaps shift is also highlighting mushrooms, with leading sources like NPR, The producing fruiting bodies even all of them.”

New York Times and CBS News in the process.” reporting that mushrooms show There are over 2,000 types of edible promising health benefits. mushrooms known at this time and —Andy Waltke this list continues to grow.

These potential benefits include fighting cancer, combating inflammation, reducing chronic And as it turns out, all edible mushrooms are magical and disease and boosting mental functioning. With all of these have magical properties. Some of the most common are medicinal properties, some questions start to arise. What’s the lion’s mane, shiitake, reishi, oyster, cordyceps and button. research behind mushrooms? What mushrooms are available?

For instance, shiitake mushrooms can kill certain viruses How do I incorporate them into my diet? and improve immune systems and lion’s mane is known for inhibiting the growth of cancer cells and regeneration of Andy Waltke, an Omaha-based mushroom farmer with nerves. a master's in environmental science from Texas Christian University, says mushrooms are “the forgotten stepchild of Waltke recommends starting by incorporating mushrooms agriculture, but shouldn't be.” a few times a week into your staple meals. This will make it

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For those who are hesitant about sautéing or having to chew them, Waltke’s partner (and my sister) Hunter Hiffernan recommends buying mushrooms as teas or a tincture and using them as a quick boost for your immune system. Personally, I have tried Four Sigmatic’s mushroom elixirs and coffee alternative and was amazed at how good they taste and their sustaining effects. I also take cordyceps in capsule form that I purchased from my local health store.

We live in an age of access—access to the internet for online purchasing and to expert advice. Holistic medicine and the power of mushrooms may seem new to the West, but they are quickly becoming more and more accessible.

So whether you attend a local workshop, explore your local market or search the internet, get out there to discover what’s going on in the wild world of mushrooms.

Alexander Hiffernan is a Council Bluffs-based yoga instructor. Off the mat, he finds fulfillment in creative and entrepreneurial projects, mastering different movement styles, studying anatomy and learning to question everything. Learn more at soulcasemovement.com.

Fired-up foragers. Like many states, Iowa has an active and enthusiastic morel-foraging community.

The Iowa Morel Report Facebook group, managed by Ankeny resident Steve Roberts, has more than 27,000 followers. Through the page, hunters of the sneaky but abundant mushrooms post photos of their finds, offer foraging tips, track areas where the mushrooms are most abundant, share morel recipes and more.

The Iowa Department of Natural Resources also provides a wealth of morel knowledge at iowadnr.gov.

Mushrooms from home. You’ll miss the thrill of the hunt, but be flush with mushrooms if you heed the advice of Muscatine native Tyson Allchin. The Iowa State University graduate mastered a method of growing mushrooms (including morels, lion’s manes, shittakes, oysters and more) in your garden, starting with a sawdust block, mushroom mycelium, wood chips and a shallow trench. For more information, contact Allchin Acres of Columbus Junction at allchinacresllc@yahoo.com.

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“Mushrooms are packed with pure protein, have the ability to lower cholesterol, combat bad cholesterol, support heart health, and have a few if any calories,” Waltke said. “You can easily mix mushrooms into any meal or make it the showcase by using them as a replacement for beef or chicken—a cheap and effective way to eat mushrooms without spending more money and with substantially more health benefits.”

Mushroom rock stars. Iowa is not a big competitor on the national mushroom stage, but it could be someday; besides the original spores, all you need to grow most mushrooms is dead matter. Though the area is no better suited than anywhere else to grow mushrooms, the humble Chester County, Pennsylvania farms a whopping 47 percent of U.S. mushrooms. Their secret ingredients are allegedly horse manure, hay and cocoa shells from the Hershey chocolate factory.

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easier to explore more varieties of mushrooms— especially if they are new to your diet—finding ones that resonate with you the most. It is easy to start with the more common button, portobello and oyster mushrooms, eventually building into the more intricate flavor profiles of shiitake and lion’s mane.

may be the most common Iowa crops, but the state also produces a fair share of ’shrooms. Mushroom farms can be found in Vinton (Anything But Green Gardens), Ogden (Joygrow Mushrooms), Independence (Mid-American Bio-Ag), Columbus Junction (Mushroom Mills) and the Driftless Area (Jupiter Ridge Mushrooms and Veg). Keep an eye open at your local farmers market.

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Why We Love Crystals

BY REANNA SPAIN

While Ancient Egyptians were the first on record to utilize stones, Ancient Greeks contributed much of the stone knowledge we accept today, both in language and in defined uses. An example: Amethyst, as defined by the Ancient Greeks to mean “not drunken,” was worn to prevent hangovers.

Despite medical, scientific and technological leaps over the centuries, our crystal curiosity and use continues to grow today. With the help of experimentation and channelling, gemstones have emerged as a complementary therapy to many mainstream approaches. Proponents of such believe in the ability of the stones to increase positive flowing energy and decrease or remove disease-causing, negative energy. Largely based upon the Chinese beliefs of energy flow and Hindu and Buddhist ideas of chakras, “healing stones” are used in therapy settings to realign and balance physical and supernatural elements within the body.

No scientific studies have tied crystals to physical healing, and claims of crystals’ healing properties are often attributed to the placebo effect. Still, the placebo effect can provide immense emotional and psychological benefits; in at least one sense, crystals have very real power for those who believe in that power. In a world of bluelight screens, time spent admiring beautiful, natural objects in a reflective setting can be a much-needed break. And of course, it’s hard for traditional science to measure the nonphysical—i.e., spiritual—effects of crystals and crystal rituals.

Books about crystals (see pg. 23 for a recommendation) list the different properties assigned to each stone, such as yellow topaz for mental clarity and rose quartz for openness and love. Traditionally, the stones are worn close to the body, but in some occasions are used in specific restorative rituals. One of the most common crystal rituals coincides with the monthly new moon, said to be a time of renewal, cleansing and reflection—and the time crystals are at their most potent. New moon rituals typically involve burning sage, setting intentions for the month ahead and arranging stones with corresponding properties (e.g. carnelian for creativity) on a crystal grid.

Whether you’re new to crystals or an avid user, the potential of their influence is fascinating, and for good reason. As the New Age era progresses, so does our knowledge of these uses and capabilities. It taps into something earthly and ancient, literally—it allows us to hold visually-stunning objects thousands of years old and contemplate their energies. Whether this energy is real to you or symbolic, spiritual or simply centering, crystals only continue to charm.

Reanna Spain is a Des Moines native, writer, marketer, mother and certified yoga teacher. Learn more at www.reannaspain.com.

Along with the power to align chakras, crystals may have the ability to deepen your personal yoga practice. If you’re seeking more depth, awareness and clarity in your practice, seek out these crystals to wear or sit near your mat.

BLACK TOURMALINE, a stone said to protect against bad vibes and negative energy, will assist you in dispelling anxiety and self-doubt.

AMETHYST can bring a quiet mind and more settled meditation. The power of this purple stone lies in its ability to bring peace and stability, allowing you to harness acceptance and flexibility in times of change.

MOONSTONE is said to be the stone of intuition, instilling wisdom and sensitivity. It is even said to bring abundance to your life.

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The earliest historical fascination dates back to Ancient Egypt where lapis lazuli, turquoise, carnelian, emerald and clear quartz were used for protection and good health.

The Egyptians’ use of crystals in magic formulas and in burials demonstrates the first realization of these potential powers.

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Like the proverbial crow drawn to shiny objects, humans as a species have been intrigued by stones and crystals for centuries. From amulets and talismans carved out of mammoth ivory to modern-day excavated turquoise and emerald, our affinity for and curiosity surrounding the power of crystals is undeniable.

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Transformative Travel:

Icy Sites, Warm People

BY LINSEY BIRUSINGH I sat, sipping on a frosty libation. There was no chance of it losing its chill, as it rested in a glass made of ice. The table below it was also a thick slab of frozen water; the floor below my feet, a bed of snow, and the walls around me, amazing snowy constructs with art carved into the expanses. We’d made it to the Kirkenes Snow Hotel in Norway’s arctic circle.

I watched my kids crush the glasses at the urging of the hotel staff and squeal in delight, and it struck me what a once-in-a-lifetime adventure we were on. I thought about my grandmother who always wanted to travel abroad, but never could. Here we were, not only in the places she would have gone, but toting along small children who could barely synthesize the magnitude of the trip.

PHOTOS COURTESY OF LINSEY BIRUSINGH

As I finished my drink, I realized that the highlight of this trip was not the reindeer feeding, snowmobiling or anticipation of aurora borealis sightings. There was something deeply inspiring, and it came from the understated and humble Norwegian people. In just the past few days, they had reinvigorated my faith in humanity. Let me explain.

I’d given strangers plenty of chances to take advantage of us up until this point. When I lost my cell phone on the plane, a stranger turned it in and I somehow got it back in Oslo. When I left my phone in an Uber that same night, the driver worked for three days to track me down and return it.

When I lost my backpack with all of our cash and passports, another stranger turned it in—not a krone missing.

But these strangers were not just moral and kind. They also had a knack for making the most out of their circumstances. We were shocked to see that in the same weather conditions we have back home, Norwegians would choose to dine on outdoor patios. Lovely tables and chairs donned heavy blankets for each patron and they’d bring their dogs along for the meal. The busiest place in Oslo on a chilling day was Korketrekkeren, a thrilling 2,000-meter sledding hill with views of the city.

Frogner Park was no less populated. I took in the amazing statues of the park as my toes froze solid, but the passing lovebirds seemed unfazed by the conditions.

The technology and infrastructure left me wondering why we didn’t tunnel all of our freeways underground back home. The food left me wondering how the best meal of my life could be five courses of cod! This place was brimming with talented, smart people who would never dream of telling you so. They lived rich, progressive lives and were humble in their riches.

Perhaps the most potent inspiration came from the Nobel Peace Prize Museum, where my husband bought books to remember all of the people who had dedicated their lives to uplifting others. We talked for hours about how young these people were when they made their impact, and how most of their contributions were made by simply speaking up. What a great reminder that we all have that ability, and are thus on the precipice for change.

As we left the artsy Oslo airport for home, I felt a sense of lightness I hadn’t felt in awhile. With a renewed sense of faith in others, I was inspired to work on myself. There’s something to be said for surrounding yourself with good and positive people, and that’s exactly what we did in Norway.

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Linsey Birusingh, 500 RYT, leads retreats and adventures through her company, Yoga Thrill Adventures. She also teaches at Power Life Yoga and guides trauma-sensitive yoga for women around Des Moines. Off the mat, she is a journalist, TV host, traveler, adventurer, mother and wife.

Durga Power: A ParaYoga Practice for Empowerment and Confidence

BY FANNIE HUNGERFORD The goddess Durga is a fierce yet compassionate warrior. She embodies invincible courage, bravery in the midst of uncertainty and that loving but no-nonsense support of the mother.

Sometimes in our lives, we feel less-than, weak or disenfranchised. In these moments, our practice should empower us, build our reservoir of resiliency and stoke the fire of passion and spirit that dwells within.

This practice uses chanting, dynamic movement and a bandha to create a powerful energetic shift within so you feel more enlivened and more capable.

The practice is best done early in the day, and on an empty stomach. Feel free to add some other movements as you transition between poses; however, let your breath be at the forefront of the practice. After the twist, take yourself through Knees-toChest and Savasana for a minimum of five minutes. Close with a short meditation as described.

Mantra:

Om Dum Durgaya Namaha (Om doom dur-GAI-yeh Nam-a-ha) Chanting is one of the fastest ways to shift your mood. By chanting this mantra, you create a force of invincibility around you—protecting you from what you don’t want and sealing in what you do want.

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1. Tadasana variation

PHOTOS BY JAV DUCKER

Stand in Tadasana with your palms at your heart. Inhale slowly to take your arms out to your side. As you exhale, chant the mantra and bring the palms together at the heart. Do five rounds, and aim to deepen and lengthen your inhale each round.

Expand the space around your heart and feel the great scope of Durga around you.

2. Utthita Ashwa Sanchalanasana

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From Tadasana, step your left foot back about four feet. Your feet should be hip-distance apart and parallel. Stay on the ball of the back foot. Take your arms out to the side and make gentle fists with your hands. Inhale here, and as you exhale, bend into the front knee so that the right thigh is parallel to the floor and the back knee almost touches the floor.

Inhale the leg back to straight.

Repeat a total of five times, and then do five rounds on the left.

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3. Uddiyana Bandha/Agni Sara

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Uddiyana Bandha should not be performed if pregnant or trying to conceive, during the menstrual cycle or if you have a hernia.

Stand with the feet parallel and bend the knees. Place your hands above your knees and keep the elbows straight. Inhale deeply and arch the spine, and as you exhale, draw the tailbone into the body and feel the pelvic floor lift. Hold your breath out, and scoop that abdomen toward the back body—like you’re taking an ice cream scoop to the belly. Keep the chin tucked. When you need to inhale, soften your belly and take a smooth breath in.

Repeat 3-6 times.

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4. Utkata Konasana

Separate the feet 3-4 feet wide. Turn your toes out. Bend into your knees. Inhale, sweep your arms up into a V and look up. Hold the breath in for a moment and mentally repeat the mantra. As you exhale, chant the mantra out loud and pull Durga energy—strength and power—into your navel as you look down at the navel center. Repeat four times.

Straighten the legs and take a moment to observe. Then, repeat the sequence, but this time, take hands to the heart as you exhale—and feel the force of invincibility landing home in your heart.

5. Bhujangasana

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Lie down on your belly and place your hands by the side chest. Inhale and press the hands into the mat, moving into a gentle Cobra Pose, and exhale to come down. Repeat this three times, lifting higher each time. Then, inhale and press into Cobra Pose and stay—low, medium or high cobra. Be sure the shoulders are not shrugging up, and the elbows are in toward the body. Stay for 3-5 breaths, chanting the mantra as you exhale, sending the mantra straight into your heart. Rest on the belly when done.

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6. Jathara Parivrittasana

Flip over to your back, take the arms into a T and draw the knees in toward you. On an exhale, drop the knees over to the right. Stay here 5-8 breaths. Repeat on the other side. Follow with knees to chest, Apanasana and Savasana.

Fannie Hungerford is a yoga and meditation teacher based in Iowa City. She is Iowa’s only ParaYoga certified teacher, and is committed to sharing tools for living a more vital and fulfilling life. Find out more at www. fanniehungerford.com

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Sitting upright, take a moment to feel the strength and length in your spine—the core of your body.

Inhale deeply, with ujjayi breath, and exhale to chant the mantra.

Repeat this 3-9 times. Once finished chanting, rest in stillness for as long as you like, aware of the residual vibration of the mantra and meditating on Sva Rupa—the essence of your True Self—vibrant, awake and empowered.

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7. Meditation

CHRISTOPHER RAVEN PERFORMING AT THE 2017 FIELDS OF YOGIS FESTIVAL. — PHOTO BY JASON SMITH

Christopher Raven, Yoga Musician

BY ALLY KARSYN A long-haired musician sits in the corner of a yoga studio, softly strumming his amped acoustic guitar with an assortment of prayer beads wrapped around his tattooed wrists and a fedora on his head. He hums in the microphone.

No words. No lyrics. Just sound. Rainsticks and looping melodies blend together, creating a soundscape for yoga and meditation.

Everything works in harmony—a reflection of the life Christopher Raven has found. Not too long ago, though, this man was lost, known by another name: Chris Saub. For more than two decades, a pendulum swung back and forth between music and Christian ministry—or spirituality as he knows it today.

“I saw the two as very separate destinations,” he said.

After studying pre-law, Saub pursued a music career, and Saub was in four bands when he was overcome by a spiritual yearning—what he describes as a gnawing in his chest.

“It just ended up frying my soul because I wasn’t writing out of a place of truth,” he said. “I wasn’t writing out of a place of experience or my own person.”

That’s when he decided to take a step back and just read for awhile. He went to the Christian bookstore where his mom worked and told her, “Mom, I think I need a bible, but I don’t want it to sound like a bible or read like a bible. I don’t want to be reminded of any sermon I’ve ever heard. I just want to hear God.” He didn’t find what he was looking for that day.

Instead, he’d get an answer from a contestant on So You Think You Can Dance, who was staying at his house in Omaha, Nebraska. Saub remembered watching the dancer on TV and seeing a spark in his eye. His whole person glowed. Saub had to know his secret. The dancer smiled and said, “Kabbalah.”

“That was the door being opened to spirituality,” Saub said.

“Each day it’s like getting closer to

Saub started with one tattoo on his wrist that said "love" in Arabic, giving a nod to the origins of his surname, and then kept adding ink on his arms until he had two full sleeves, documenting his discoveries about Kabbalah, Zen, Hinduism and himself.

“Each day it’s like getting closer to finding—in Hinduism, they call it the atman—your true self,” he said.

His spiritual journey became endless, effortless.

And after more than five years of not writing any songs, the music poured out.

“I didn’t have a context in mind. I wasn’t writing for any purpose. I was just exhaling what was naturally in me and letting it out,” he said. “[It was] probably the first time in my years as a creative artist of actually being an artist rather than trying to get someone to like me.”

The sound surprised him. It was ambient and ethereal. He played his new song snippets for a friend, who asked if he ever thought about playing music for yoga. “Pshh,” he said. “What are you talking about? That just sounded like Charlie Brown’s teacher.”

His friend gave him the number of her yoga teacher at Pranam Yoga Shala in Omaha two years ago. He’s been creating soundscapes for yoga and meditation ever since—finally finding—in finding harmony between his spiritual life and music.

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“In my 20s, I didn’t know Hinduism, they call it the atman—your true self.” how to seek it out other than church,” he said. So, Saub Last year, he performed at yoga —Christopher Raven joined the church worship studios and events in South team and kept playing in one Dakota, Nebraska and Iowa, of the bands. On Sunday mornings, he’d lead the Now, on this journey of “I just want to hear God,” including Be Yoga Studio in Sioux City; Fields of congregation in worship with stamps all over his he stumbled upon another bookstore. He went in Yogis, a two-day festival in Cedar Rapids; and Yoga hands from being at clubs the night before. The and told the clerk what was going on in his life. on the Green, a free outdoor class at the Okoboji elders didn’t like how it looked. It was one or the She assured him, “Chris, as long as you keep an Commons Hotel, offered by The Studio Yoga & other, they said. He couldn’t do both. open mind, you’re going to be fine.” And then she Barre based in Spencer. sent him home with The Four Agreements by Don Trying to satiate his spiritual hunger, he quit the Miguel Ruiz and Be the Person You Want to Find by When things don’t go according to plan, Saub said, band and became a pastor. That didn’t turn out as Cheri Huber.

“That’s when we become open. We let go of these he had hoped. ideas about the way we think things are supposed “It was like a deluge on top of a dry sponge. Awgh, to be. And we go, I don’t have a clue. But there’s got “As I look at spirituality, I just view it as this just keep it coming. Keep it coming,” he said. “One to be some way.” endlessness,” he said. “It wasn’t too long into the trek conversation of one book would lead to something of being the pastor guy that I found myself bouncing else, and it just ended up being a wonderful carnival On his journey, he’s adopted a new name based on into walls and hitting my head on a ceiling.” of information.” his spirit animal—becoming Christopher Raven.

So, he went back to music. This time, he got signed by a management company in Los Angeles. For several years, he was writing and recording demos, constantly trying to appeal to labels that would take him to the next level. It never happened.

He spent the next four years reading books on Buddhism, Taoism and Hinduism, as well as Egyptian, Native American and Australian Aboriginal spirituality. He explored Tai Chi, Qigong and traditional Chinese medicine. He befriended a psychic and a group of Tibetan monks.

Ally Karsyn is the founder, producer and host of Ode, a live storytelling series presented by Siouxland Public Media, the NPR affiliate in Sioux City, where she is the arts and culture producer. She's also a lifestyle photographer, specializing in documentary-style photos that tell a story about how you live, love and work. More details at allykarsyn.com.

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by Yulia Van Doren Yulia Van Doren, aka Goldirocks, manages one of Instagram’s premier crystal accounts, sharing gorgeously detailed yet satisfyingly simple images of amethysts, onyx, quartz and other crystals with more than 42,000 followers. Earlier this year, she turned her rock knowledge and artistic eye into a clean, stylish print guide to help readers find their crystal soul mates and the positions, properties and pairings to maximize their full power. Both crystal adherents and casual admirers can appreciate this coffee-table-friendly book.

Mini Farming: Self-Sufficiency on 1/4 Acre by Brett L. Markham While the numbers of U.S. farmers driving tractors and combines are decreasing, smallscale farming and gardening is on the rise. In Mini Farming, Brett L. Markham discusses how to produce nearly a whole family’s food supply, earn thousands of dollars and even quit your day job by taking up the efficient and self-sufficient practices of farming on just a quarter acre of land. Markham combines several farming approaches to develop his methods of seed selection, crop rotation, organic pest control and more, taking a more economic approach to common home gardening.

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Non-profit yoga with Jesus at the heart

Jessamyn Explains it All Jessamyn Stanley’s new yoga podcast may have an old school premise—she answers reader questions, collected in response to her popular yoga, health and body-image blog My Name is Jessamyn—but it’s still very fresh. Stanley is a self-titled fat femme and queer writer from North Carolina. She’s also an active yogi, but isn’t afraid to dissect the concept of the “yoga lifestyle”—“It’s about much more than yoga leggings and coconut water,” she says—to relatable, hilarious and sometimes NSFW effect. There may be a paywall between you and Jessamyn Explains it All, but don’t let that stop you. (Hot tip: you can get a free month of Stitcher Premium using the code JESSAMYN. That should give you plenty of time to podcast-binge.) Available on Stitcher Premium and Howl Forked Up: A Thug Kitchen Podcast Whether or not you currently have a Thug Kitchen cookbook open on your kitchen counter to an expletive-laced recipe for drunken noodles, Forked Up may soon be your new go-to food podcast. Offering “hot plates and even hotter takes,” hosts Matt Holloway and Michelle Davis peer at politics, comedy and culture through a culinary lens.

This may mean dissecting the presidential diet, chatting with celebrity chefs or discussing water crises and homelessness. No matter the topic, their bleep button gets a fair workout. Available on iTunes and PodcastOne The Lively Show The Lively Show, hosted by entrepreneur, life coach and blogger Jess Lively, has nearly 300 episodes covering everything from careerbuilding to motherhood to style. Perhaps her most noteworthy episodes are in the wellness category; Lively has interviewed dozens of wellness experts, discussing the laws of attraction, overcoming trauma, simplifying your life and maintaining personal health while running a business. The result is a deeply useful, centering podcast from a charismatic host that has earned its critical praise. Available on iTunes, Stitcher and at jesslively.com/livelyshow

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• SPRING 2018

Frugal Vegan by Kate Kasbee Plenty of people want to go vegan, but have trouble getting much further than the launchpad. Katie Kooteen and Kate Kasbee of Well Vegan fight the go-to excuses like cost, prep time and lack of knowledge with their cookbook Frugal Vegan, featuring 99 affordable vegan recipes. There’s a salad section, of course, but also Gooey Mushroom Quesadillas, penne with pumpkin cream sauce, a BBQ burrito bowl and coconut peach popsicles. They even cover sauces, from miso garlic dressing to mushroom gravy, and provide tips for nabbing the cheapest and freshest produce. Aspiring vegans may have found their gateway.

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BOOKS