YogaIowa: The Joy & Happiness Issue

winter 2014

the

hap p ine s s is s u e 02 t he power of a smile: a meditation 04 the joy of letting go 10 happy babies 12 p renatal yoga what you need to know

Prenatal yoga prepares Mary Beth Young of Des Moines for the physical demands of labor, birth, and motherhood.

See page 12.

Photograph by Doug Smith.

a meditati o n by ta o po rc ho n-ly nc h

The power of a smile fortifies the mind under stress. The power of a smile has its effects on the human body. Everything about this human body can radiate the energy of peace.

The power of thought can make us live or die. The power of our thoughts can make us live a happy, healthy life or fill our body with poison, resulting in pain and then death. Let us will ourselves to live our life, not by empty words, but the radiance of meaning them and believing them. Our smile lights up our body with health.

Negative thoughts and fears bring about a serious condition that will have an effect on the functioning of our glands, changing the normal, metabolic balance. Fear is a poison that can affect every part of the human organism.

So, smile as you rise with the sun and smile at the beauty of life within you and everything on this planet.

Awaken to the renewal of life. Know that with each breath you take, as we say in India, “Is another year to our lives without pain.”

Don’t start the day thinking of the calamities and problems cluttering up the mind or listening to the fears of the future, but let the encyclopedia of nature be our guide and reinforce our thoughts. We can recycle our lives, just as the season of a dreary winter when everything looks lifeless changes, and suddenly we feel the energy of Nature in full blossom. Look to the beauty of life; it is there within us, ready to spring forth and create positive renewals.

Don’t waste your lives on past problems. Know that every breath you take is the creator alive within you. Know that out of something that appears a calamity, good will come forth if we truly believe that which is within us can flower. Don’t clutter your mind and body with fear of past or future.

There is no verb “to can” or “cannot,” only the verb “to be able.” Look in the dictionary and you will see that I’m right.

Radiate to others a positive thought, a cheery smile; it will light up the heavens around us.

So nothing is impossible. Don’t let the past put fears into your mind. Soak your mind with the rays of renewal and know as you feel this within there is nothing you cannot do, and watch the door of life open the path which leads past obstacles this very day.

Tao has been a presenter at the Iowa City Yoga Festival for the past two years. Extraordinary leaders and teachers change the way we perceive the world. The very best lead us by their example. Tao Porchon-Lynch, master yoga teacher, ninety-five years young, synthesizes the most positive aspects of Indian, European, and American thought. Tao is uniquely equipped to spread yogic insights, originating in India, to westerners seeking enlightenment. She has trained and certified hundreds of yoga instructors, since founding the Westchester (New York) Institute of Yoga in 1982. Tao has over seventy years of yoga practice and more than fifty years of teaching yoga to students in India, France, and the U.S. This meditation is included in Tao’s recent book, Reflections: The Yogic Journey of Life, available on Amazon.com. For more information about Tao, check her website, TaoPorchonLynch.com

Science of Bliss

In 1982 a study was published in the International Journal of Neuroscience, which stated the biological age (as measured by blood pressure and visual and auditory performance) of longterm meditators was significantly lower than those with their same chronological age. Longterm meditators who had been practicing a silent meditation technique twice a day for twenty minutes for more than five years were physiologically twelve years younger than their chronological age. Short-term meditators were physiologically five years younger than their chronological age.

“White Ghost” by Yoshitomo Nara, Pappajohn Sculpture Park, Des Moines. Photo by Phil Roder, via flickr

We spend so much time from daybreak to dusk, constantly bombarded with negative thoughts, letting the seeds of fear grow and planting decay within our bodies.

Don’t allow yourself to dwell on what will happen or what your fears may bring tomorrow. Tomorrow never comes.

e ditor ’s l et ter

Presents

Choose Joy & Happiness!

As this Joy & Happiness issue took shape over the past couple months, I realized it makes me so happy to dream and plan each issue of YogaIowa. Watching it become a reality in the hands of talented writers, photographers and designers is a dream come true, and each issue is full of promise.

Happiness is your Perfectly suitable for the theme is our cover nature. It is not story about prenatal yoga; there is nothing more wrong to desire it. joyful and miraculous than a new life arriving into What is wrong is this world. Sandi Hoover, an experienced teacher with specialized training in yoga for pregnancy, seeking it outside offers some advice to get the most out of a prenatal when it is inside. practice on page 12. ~ Ramana Maharishi My two children are almost a decade apart (ages thirteen and twenty-two), and I can attest firsthand to the truism that kids are the source of our greatest joy. You just have to look at children and see their natural joy.

“Happy Babies” on page 10 by Tracey Kelley looks at how yoga harnesses their natural playfulness, manages stress and cultivates strength.

Is it possible to be happy and joyful like the children you will find in the pull-out center spread? As yogis and aspiring yogis—with or without children—the answer lies in Patanjali’s Yoga Sutras, an eightfold path to enlightenment, which includes turning inward, meditation, concentration, and mindful breathing. One of the guiding principles in this ancient manual is santosha (contentment), a state that allows us to find contentment in any situation. Whether we are uncomfortable in a yoga pose, stuck in a traffic jam, or dealing with a child’s meltdown, we can still find contentment. When we release our minds from wanting to change a situation and open ourselves to all experiences, we take the first step toward santosha (contentment) and find more ease.

Contributing writer Michele Lukacik talks about cultivating contentment in “The Pursuit of Happiness” on page 5. What happens when you let go of objects that once brought you happiness? Read Sara Stibitz’s “The Joy of Letting Go” on page 4 and learn about two people who went through the process of letting go of material possessions and discovered a path to contentment and happiness.

All of this and much more inspiration is waiting for you inside this second issue of YogaIowa, including a very special contribution from guest writer Tao Porchon- Lynch on the opposite page that is worth framing.

Have a Happy and Healthy New Year!

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Max Strom teaches personal transformation and yoga worldwide and is known for inspiring and impacting the lives of his students. His methods address the internal, emotional, and spiritual aspects of our life, as well as our potential for physical healing. He is the author of, A Life Worth Breathing, and his new book, There is No APP for Happiness.

P.S. Thank you for your positive feedback about the first issue of Yoga Iowa. The response has been gratifying. Thank you for reading. Feel free to send us comments and suggestions to editors@yoga-iowa.com. We welcome your feedback.

YogaIowa is distributed quarterly throughout Iowa.

P ub lish er /Editor

A dv i s ory b oa r d

Angela Banowetz Ossian

Sheree Clark, holistic health and nutritional coach Diane Glass, facilitator, Tending Your Inner Garden Denny Kelly, founder of Yoga in the Park—Des Moines Ann York, PT, PhD, E-RYT 400, Associate Professor, Des Moines University

Th is Issue’s Co nt ri b utors Sandi Hoover, Greg Houseal, Tracey Kelley, Michele Lukacik, Mary McInnis Meyer, Tao Porchon-Lynch, Sara Stibitz, Johanna Welzenbach-Hilliard

winter 2014 volume 2, number 1

Ph otog r aph er Doug Smith Art Dir ection Sally Cooper Smith and Robin Wasteney, Cooper Smith & Co. Copy Editor

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i nspi re

Holland

The Joy of letting

Morocco

By Sara Stibitz

Letting go. Those words can strike excitement or fear into a person’s heart— sometimes both at the same time. It’s something we have to practice again and again. For Denny Kelly and Renee Von Bokern, letting go was the key to gaining something greater.

Both Denny and Renee nurtured dreams of traveling for years. Renee grew up with parents who traveled and always knew it would be part of her life, while Denny’s father rarely traveled outside of the county. Denny had a lifelong goal to “let go and release, take off, and see the world.” About a year ago, they decided to make their travel dreams come true together, and started by letting go of their material possessions.

They pared down, selling or donating stuff, homes and cars. Denny was excited about the prospect of being unencumbered. Renee’s reactions were a little different. At a garage sale they held, one of the last items to go was a snow rake. The rake had come to symbolize home ownership to Renee, and she burst into tears at the prospect of letting it go. As the would-be buyer stood dumbfounded, Denny gently coaxed it out of her hands. They laugh about it now, and whenever Renee has difficulty letting go, Denny simply says “snow rake.”

Denny worked for John Deere for forty years, beginning a week after college graduation. He recalls his father questioning why he took that week off. Renee, owner of a consulting business, wrote to her clients explaining she would be unavailable for three months. While it was a welcome change, they noticed leaving a job affected their own view of themselves.Similarly, they realized how much emphasis our culture places on identity as it relates to work.

Monaco

Austria Czech Republic Hungary

Madrid

Belgium

Paris

L ondon

Barcelona

Switzerland

When Renee told her father about her plans, he thought she’d “lost it.” Denny’s mother responded, “That really sounds nice, but you know, instead, have you ever thought about going to Branson for the weekend?” Despite the surprise, their families were supportive of their decision, even if they didn’t entirely understand it.

Renee and Denny started their adventure in June and traveled for three months, touching three continents and visiting twelve countries in Europe and Northern Africa. They kept a blog updated with stories and pictures (SafeToMoveAround.blogspot.com).

They talk excitedly about their travels but when asked about the highlight of the trip, they both grow quiet and contemplative.

“Denny is the people connector,” says Renee.

“He was like a bee going from person to person, like flowers.” Denny admits his favorite part was connecting with people. “I got the look from Renee a few times,” he says as he describes his habit of striking up conversations at breakfast or after asking someone to take their picture.

They tell countless stories of new friendships, including a serendipitous meeting with a woman in Budapest. They were riding a subway train and planning out their day when one of them remarked it would be nice if they had someone to show them around. After leaving the train, they were looking around them in the way that marked them as out of their element. It was there they met Zoe, who immediately took them under her wing and spent the next two days showing them around her city. Both Denny and Renee practice Reiki and EFT. Zoe is an energy healer and kinesiologist, and needless to say they established deep connections. Zoe later told them she never walks that route and didn’t know what made her turn toward that subway station that day.

“I love synchronicity, and when you let go and relax and let the universe do its thing, it’s amazing what happens,” says Denny.

Since returning to Iowa, Renee and Denny have readjusted and are already thinking about phase two of their travels. Though difficult at first, the freedom they gained from letting go of their possessions far outweighs the challenges they faced.

They continue to live life pared down, passing up shopping opportunities in favor of experiences. They brought back no knick-knacks, no t-shirts, no cheap memorabilia; their only souvenirs are friendships made along the way.

We’re taught from a young age that it’s good to acquire things, and the more stuff we have the better off we are. We fail to see how much of our lives are eaten up by trying to gain or maintain those things until we let them go. For Denny and Renee, letting go of material possessions meant gaining a new perspective on life and happiness.

Sara Stibitz is a Minnesota native who now calls Des Moines her home. Before leaving to pursue adventures, Sara worked for the Iowa Civil Rights Commission as a mediator and investigator. Sara has been practicing yoga for seven years and became certified as a RYT 200 in May 2012. Read more about her travels at TravelingWithoutAMap.org.

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inspire

The Pursuit of Happiness

By Michele Lukacik

Ever find yourself thinking, I should be happy?

Those darn “shoulds” just keep creeping up in our minds. The expectation of being happy all the time seems to be common in our culture. What happens when we really take a look at this “should”? Happiness is an intense feeling that alerts us we are excited or delighted about something, or we’re experiencing thrilling moments. It is a wonderful feeling. If we felt the intensity of this all the time, however, it would be overwhelming. The Tao Te Ching calls happiness the most dangerous emotion, not in and of itself, but because we chase it and stop honoring any other emotion. When happiness is treated as one of the many emotions, it can be wonderful and healing.

The American Heritage Dictionary definition of the word content is “satisfied,” and happiness means “(1) characterized by good fortune; and (2) having, showing or marked by pleasure.”

Looking at these definitions, happiness appears to be a state of mind or attitude that is created by the presence of favorable circumstances. To be content (based upon the definition of satisfy) means “to gratify or fulfill a need or desire.” This is a state of mind that we achieve when a need or desire is fulfilled, not necessarily as a result of favorable circumstances.

we find satisfaction, renewal, and fulfillment in the present moment. Contentment comes when we set healthy boundaries and navigate through our inner emotions. Often times we stand in our own way of reaching contentment when we set unhealthy boundaries and don’t deal with our emotional state.

One example is seeking praise from others instead of relying on your own internal confirmations. It is difficult to be in a state of contentment or feel happiness when we search for approval from others. Of course those validations are important to receive, but when we seek them, we get lost in pleasing others or attempting perfectionism. We are unable to be in the moment and pleased with ourselves. Or we find ourselves chasing money, career promotions, a more sensitive partner, more leisure time, a thinner body, and so forth—all with the idea that if only we had these things, we would find happiness. These external things sound nice, but even when we get them, we continue to seek more outside of ourselves to define our ability to be happy.

We can seek contentment on our own without being dependent on things outside of ourselves. Some suggestions to help you become content include: learning to be mindful of this very moment, meditation, exercise, gratitude, compassion for self and others, and spending time in nature.

Happiness brightens our day and fills us with hope, often bringing a smile to our faces, but this feeling is only for a moment. Contentment, however, is a state of being and lasts.

The goal of being content is one we can achieve and experience for long periods of time. When we are content,

Get the Coverage You Want

Michele Lukacik is a mental health counselor and clinical director with the Des Moines Pastoral Counseling Center.

She received her master’s in professional counseling at Texas State University in 2006. Michele embraces the importance of a mind-body-spirit approach.

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Think

Positive

Wait, no, don’t

presented by

by Mary McInnis Meyer

R E G I S T E R AT W W W. F I E L D O F YO GA . C O M

Thinking happy thoughts doesn’t make us happy beings. For most people, positive thinking isn’t positive at all. It’s a denial practice that has us shutting out problems that need our attention and beating ourselves up when we do notice them. It also may make us into that person who never misses an inappropriate moment to proclaim, “Everything happens for a reason!”

I’ve tried the “think positive” thing. I failed. Now I know why, and I help others to see it. Last week I wrote down on a client’s custom practice form “think positive” with a circle around it and a slash through it. We pretty much high-fived over it.

So what’s missing? Why doesn’t positive thinking work?

What’s missing is the doing that lands between the thinking and the being. The Think-Be method is make-believe. Think-Do-Be is real. The answer to what’s missing is yoga. Yoga! Yoga is the doing, the authentic action described in the Bhagavad Gita. Yoga is direct experience, not just intellectual understanding. It’s a system for doing what’s necessary to be what you really are—and what you really are is positive, joyful, and happy.

How can you do this? First, as a general practice, yoga builds awareness of what’s working in your life and what’s not. Then, with deeper study, it provides specific techniques—the work—to address what’s not working. Ultimately your mind changes because of this work. Your thoughts move in happier directions, and so does your life. My client last week was very happy to hear this.

Where does true happiness lie? In authenticity. In seeing things as they really are, with ultimate awareness, and not sugar-coating any damn thing. In doing the work to actually hear your heart and rearranging your life to match its message.

Mary McInnis Meyer is a re-emerging writer. Her most recent work has appeared in Amulet Magazine, the anthology Where a Tree Falls, and Lyrical Iowa. She teaches yoga to adults and children at her studio, Field of Yoga, in Cedar Falls. The intersection of her yoga and her writing is where wide-awake ideas find authentic expression. Mary wholeheartedly believes real is the new good, and you can read more of her writing on her blog at RealIsTheNewGood.com.

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inspire

yogaiowa connects with

No stranger to Iowa, educator, speaker, and author Max Strom returns in March with a new, uplifting message. by tracey kelley

Max Strom has graced our state many times, appearing at the Iowa City Yoga Festival and in a number of studio workshops. His gentle guidance and purposeful directives prompt a deeper exploration of self. In this interview, we explore the blessing of true connections.

Yoga Iowa (YI): What have you noticed as the most common factors people share?

Max Strom (MS): Many people had a hard childhood and are now trying their best to be good parents. The technological world is transforming all around us at blistering speed while we are still trying to fulfill our New Year’s resolutions from four years ago. Many people deal with it by withdrawing from current events. Others entertain themselves via sports or other media. There seems to be confusion as to why we aren’t happier.

YI: When you listen to people, what do they

seem to want most from life?

MS: Superficially speaking, most people say they want to be happy, but are very uncertain about what that means. It seems more people are lonely and seeking intimacy but don’t know how to find it. I believe people deeply need to feel connected and to feel of service to humanity. This kind of connection brings meaning to our life and makes us willing to endure hardship for the sake of a higher calling.

YI: In your new book, There Is No App for

Happiness, you describe something called a “near life experience.” What is this?

MS: We sometimes hear about near-death events: mysterious and powerful experiences usually involving a person being pronounced clinically dead for a few minutes but who is then brought back to life. But a “near life experience” is when a person comes to the end of his life and looks back with abject regret from the recognition that his life could have been so much more, and with haunting realizations such as, “I could have, but didn’t,” or “Why didn’t I say I love her when I had the chance?” A near-life experience is to know that you had the opportunity for a rich and meaningful life, but missed it because you instead chose, or resigned yourself to, something far less.

YI: You also explore the concept of how society

operates on negative presets. What are these?

MS: Negative presets are the social programming that triggers behavior that is sometimes exactly the opposite of what we need or even want—habits that are destructive to our happiness.

YI: Some researchers suggest people might

actually be afraid of joy. Do you believe this?

MS: No, I do not believe people are afraid of joy. But we are terrified to take off our armor and reveal ourselves to the world. This vulnerability is one of the things required to find joy, but it takes great courage to do it.

YI: How do you think technology has hindered our society?

MS: The Information Age has really manifested as the Entertainment Age, and it appears that we have trouble deciphering the difference between life and entertainment. The overuse of social media, text messaging, and gaming is causing our society, especially young people, to develop symptoms that remind me of Asperger syndrome: a mild autism. These symptoms include avoiding eye contact, the inability to understand social rules and read body language, and difficulty forming friendships. And now we are strangely surprised that our souls are starving for connection and true purpose. According to studies, humans communicate ninety-percent nonverbally. So, whenever we communicate with only text, we are using only ten percent of our communication potential. No wonder loneliness is on the rise.

Max Strom’s latest release, There Is No App for Happiness, is available in hardcopy, Kindle, and Audible editions.

Max Strom will be in ankeny for a two-day workshop.

His sessions include: A Life Worth Breathing Friday, March 21 Strength, Grace, and Healing Saturday, March 22 The Healing Power of Forgiveness Saturday, March 22 To register, contact Jodey Bretthauer at 515-559-6098 or visit VeldtYoga.com.

Eye contact is a way of saying, “I see you, I hear you, and I care.” Turning off your phone before a meal or meeting tells someone, “You and your time matter to me.”

YI: Conversely, how has technology helped?

MS: Technology is helping us in countless ways. I love my GPS, and I am even an advocate of self-driving cars.

I am in awe that millions of people who cannot afford to go to school can now access free education online from sources such as the Khan Academy. I am excited to know that if a man discovers he has heart disease, biomedicine will be able to use his cells to grow a new heart to replace his sick one. These are all excellent uses of new technology. But will biomedicine repair a broken heart? This is the key point: one problem can be fixed with science, and the other cannot.

YI: What adds to your happiness?

MS: I experience meaning when I am doing my best work in service to others and the world. And I feel meaning when I am living authentically and am at one with my wife and my key relationships. And sometimes, I receive an overwhelming joy from nature.

YI: Anything else you’d like to share?

MS: In this abbreviated world of attention-deficit relationships, remember that more than ever your time and attention are perceived as respect and affection. Eye contact is a way of saying, “I see you, I hear you, and I care.” Turning off your phone before a meal or meeting tells someone, “You and your time matter to me.” Our task is to increase our direct nonverbal communication of love, respect, and trust.

Tracey L. Kelley, RYT 500, is certified in Freestyle Hatha Yoga, Adamantine Yoga, and Lakshmi Voelker Chair Yoga. She specializes in working with beginner and intermediate yoga students. Contact her at tracey@traceykelleyyoga.com. She’s also the founder of re: communications, a firm focused on improving communication through mindful listening. Learn more at recommunicationsmedia.com

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Let us be grateful to people who make us

they are the charming gardeners who make our souls blossom. —Marcel Proust

Photo by Doug Smith taken at Sayre Montessori School, Des Moines.

commu ni ty & fa m ily

A focus on safe play and exploration provides the foundation for a meaningful practice. by tracey kelley

These are just a few of the Iowa studios that offer classes and workshops for children and families. Look for certified instructors teaching in schools and at fitness centers, too.

Ames Yoga Center, Ames, Amesyoga.com Body & Soul, Dubuque, Relaxlivewell.com Field of Yoga, Cedar Falls, FieldOfYoga.com Friendship Yoga, Iowa City, FriendshipYoga.com Green Yoga House, Des Moines, GreenYogaHouse.com Ignite Yoga, Ames, Igniteyoga.com Power Life Yoga, Des Moines, Powerlifeyoga.com Rolling Hills Yoga and Wellness, Mount Vernon, RollingHillsYoga.com Santosha Yoga, Des Moines, SantoshaYogadsm.vpweb.com Spark Barre Pilates & Yoga, Urbandale, Sparkbarrepilatesyoga.com Studio B Yoga, Grimes/Johnston, StudioBiowa.com Sweet Feet Yoga/Robinson Family Wellness, Iowa City, RobinsonFamilyWellness.com The Family Tree Yoga and Massage, Des Moines, TheFamilyTreedm.com Tula Yoga, Des Moines, Tula-yoga.com Veldt Yoga, Ankeny, Veldtyoga.com

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young person doing yoga isn’t a new fad; it’s the way of classical yoga. Internationally-renowned yogi B.K.S. Iyengar was a sickly teenager when he learned the discipline from his brother-in-law, master guru Srwi T. Krishnamacharya, to improve his health. Krishnamacharya’s son, the famed T.K.V. Desikachar, practiced yoga daily as a child. There’s a bit of folklore that says one day Desikachar was so bored with practice, he hid in a coconut tree!

Modern instructors of kids’ yoga are a passionate, playful group, with marvelous abilities to tap into a child’s natural wonder and energy. Carol Reinhard, RYT, is a registered children’s yoga teacher (RCYT) and a former public school educator of at-risk teenagers, who teaches primarily at The Family Tree Yoga and Massage Studio and Cowles Montessori School, both in Des Moines. “Is yoga safe for my child?” is one of the most frequently-asked questions she receives. She recommends parents look for certified instructors of the practice. “You’re trusting someone to ensure your children will be physically and psychologically safe, and that they’ll get something out of each practice that enhances their lives,” Reinhard says.

Reinhard considers yoga vital for children’s wellbeing. “The whole tenor of our society has a much faster pace. With yoga, we encourage kids to ‘take 5’— that important moment of focused breath and stillness—and also help them discover the joy of their bodies and find a direction for that joy.” Her “take 5” approach is quite simple: hold up a hand and open one finger for each breath you take. Even with preschool children, Reinhard says, yoga plants the seed of the mind-body connection and prompts the “melding of physical, emotional, physiological, and mental development.”

Dana Robinson, RYT, RCYT, and owner and founder of Sweet Feet Yoga in Iowa City, agrees. In the past decade she’s worked with babies, children, and teenagers. “This has allowed me to watch so many children develop into amazingly-aware and mindful youth,” Robinson says. “I love it when they tell me how they did a breathing exercise or pose at school to help them calm down and focus before a test or at home to help them go to sleep.”

Both instructors say that, like adults, the benefits kids reap from yoga are individual, encompassing everything from improved concentration and a greater confidence to increased creativity and a better sense of gratitude. “Yoga isn’t a skill they simply use in the studio,” Robinson says. “It’s a life skill they can apply every day.”

The aspect of play in yoga reinforces the practice. Virabhadrasana III, or Warrior III, is a lot easier if you imagine yourself on a surfboard. Padmasana, or Lotus Pose, sounds less binding when you’re told to move into “Criss-Cross Applesauce.” Reinhard says, “With my younger students, we don’t relax in savasana—they wouldn’t know what that means— but ask them to move into gingerbread pose, and allow the ‘baker’—the teacher—to decorate them and let them ‘bake’ to relax their minds and muscles. This they understand.”

Robinson adds, “Triangle Pose may not look like Triangle Pose to you when a child does it, but as long as he or she isn’t doing something that causes harm, let the child experience the pose in his or her own way.”

Children often have insight into yoga that adults can learn as well. “We end class with ‘Namaste,’” Reinhard says. “Or, as one of my three-year-old students once said, ‘No mistake!’”

Photo by Doug Smith taken at Sayre Montessori School, Des Moines.

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AMES Sanskalpa–A refreshing alternative to the New Year’s Resolution 4-week intensive, Saturdays, 10:30-12:30 pm, January 18, 25, Feb 1, 8, 2014 The yoga tradition offers a profound formula for realizing your heartfelt desires. Sanskalpa is a commitment which supports your highest truth. In this intensive you will explore exercises to discover what your unique sanskalpa is and learn how to empower your sanskalpa through specific techniques. $160 (early registration by January 11), after $175.

Root Chakra–The Seat of Grounding January 17, 6-8 pm The root chakra is the center for grounding and centering, physical health, and security. The physical, mental and emotional aspects of the root chakra will be explored through a variety of healing modalities. $40 Sacral Chakra–The Seat of Creativity February 21, 6-8 pm The sacral chakra is the center for our self-expression, flexibility and flow in body & mind. The physical, mental and emotional aspects of the sacral chakra will be explored through a variety of healing modalities. $40 Plexus Chakra–The Seat of Personality March 21, 6-8 pm The physical, mental and emotional aspects of the solar plexus chakra will be explored through a variety of healing modalities. $40 Return to Love Workshop February 15, 6-8 pm Yoga techniques to open and nurture the heart will be lead by Ruthann O’Brien Hadish. Deb Jennings will provide sound healing vibrations with singing bowls and other instruments to cultivate the healing process for the heart. $40 Ames Yoga Center, 327 Main Street, Suite 3, Ames, rahadish@amesyoga.com or 515-291-YOGA to register.

CEDAR FALLS/WATERLOO Smart Start Yoga Workshop with Mary McInnis Meyer January 11, 1-3 pm The smartest way to start up change, using scientific methods. Address your habitual patterns, and see meaningful, measurable improvements in tightness, stiffness, posture, core strength, balance and fatigue. $45 Getting Real: Core + Heart Workshops with Mary McInnis Meyer February 15, 10:30 am-12:30 pm and 2-4 pm A strong core provides a motivating force for heart-centered living. Open shoulders and chest ensure it’s your heart that you’re hearing. Get right to your heart’s aspirations and power them into the world. $45 each or $75 for both.

Mindful Listening Workshop with Tracey Kelley February 22, 1-3 pm Fun, engaging, interactive exercises and discussion help you improve your listening skills and build better relationships. $35 Ayurveda with Dr. Indu Arora March 7-9, four workshop times online A full weekend of Ayurveda from one of the world’s leading experts.

Learn your dosha and how to balance it with diet and yoga. Also explore koshas, marma points, chakras, nadis, and meditation. $20-$60 each, $155 for all four Field of Yoga, 115 E 4th, Suite 101, Cedar Falls www.fieldofyoga.com or 319-830-2080 to register.

DES MOINES Kraline (kruh-lean) Yoga January 29, 5:456:45 pm This is a free introductory class. Kraline Yoga is a unique form of yoga with an emphasis on balance, strength, and dynamic movement. Light weights are incorporated to certain poses and movements for added difficulty.

RStudio, 6500 University #203, Windsor Heights

Toddler Yoga Play (ages 3-5) Begins Thursday, January 30, 11–11:45 am Join your toddler, during this parent/child class, in discovering the practice of yoga through imaginative, playful and sensory-rich activities and ending class with restful savasana. $75 for 6 weeks.

Spark Barre Pilates & Yoga, 2799 100th St, Urbandale

Sounds for the Soul Workshop January 24, 6:30 pm Deb Jennings will guide you in your work with intention on releasing old energy and creating new patterns for the upcoming year.

Deep transformational sacred sound journey. $25 Couples Yoga for Birth Preparation March 8, 2-4 pm No yoga experience necessary. $70/couple.

4th Annual Central Iowa Yoga Retreat April 13, Windsor Heights Community Center Family Tree, 3900 Ingersoll, Suites 106 & 108, Des Moines, sandi@thefamilytreedm.com or 515-202-2585 to register.

Trauma Sensitive Yoga Class January 20, 6:15-7:15 pm The goal of Trauma Sensitive Yoga is to befriend and reconnect with your body. You can begin to feel empowered in your body. In a safe and predictable environment you are invited to notice sensations, to experiment with movement and breathing, and to practice making choices about what is right for you. $20 (pre-register), $25 (day of class).

Des Moines Pastoral Counseling Center, 8553 Urbandale Ave., Urbandale, info@dmpcc.org or 515-274-4006 to register.

from the editor

Call for Field Editors When I launched YogaIowa in October 2014, I dreamed of creating a publication that connected yoga-infused people and communities throughout Iowa to create a stronger and more cohesive yoga community. It is in this spirit that I am seeking Field Editors from all corners of the state. Below is a short description of the position: Field Editor Responsibilities: • Solicit authors and articles • Forward recommendations to the Editor • Use network in the field to promote YogaIowa • Discuss topics with the Editor If you are an active member in your local yoga community, I encourage you to apply. Please send a resume and statement of interest to angela@yoga-iowa.com to apply.

Meet Cedar Rapids area Field Editor Kim Reed I am happy to introduce our first Field Editor! Feel free to contact Kim with article ideas at dancingbuddah@gmail. com or 319-329-7967.

OKOBOJI Yoga Study Weekend: Hips January 18-19, Sat. 8 am–9 pm, Sun. 8 am–5 pm Reclaiming the Feminine: Yoga, Pregnancy and Birth with Sandra Maurer, Birth Coach, Doula, Yoga Teacher January 18, 4–6 pm This workshop aims to help you, the teacher or birth coach to cultivate that sense of strength, grace, and awareness in the pregnant mamawhether you are teaching a prenatal class, a general class with a few pregnant students or coaching a mother-to-be. We will explore: the benefits of yoga during pregnancy, practicing during different trimesters, using props for support in pregnancy, poses to avoid prenatally, what poses are specifically useful for the pregnant mind and body and how to use guided meditation. $30 Asana Diagnostics with Amber Huttner February 1-2 Challenging poses are just that. But they needn’t be frustrating or totally inaccessible. In fact, teaching and practicing challenging yoga poses is fun if you know how!

In this workshop we will break down 6 different poses to help you understand the mechanics, muscle power or flexibility needed for each pose.

Yoga Okoboji, U.S. 71, Okoboji, IA, yogaokoboji@ hotmail.com or 712-330-5593 to register.

have an event for our spring calendar?

GONG FU TEA

Yoga Rooms Trend at Airports Continues Escaping an airport’s clamor is getting easier for yogi’s.

Chicago’s O’Hare International Airport continues a trend begun

by San Francisco International Airport in January 2012, when it opened the world’s first yoga room at an airport (terminal 2).

The 15-foot by 16-foot room, located on the mezzanine level of the terminal 3 rotunda at O'Hare, has sustainable bamboo wood flooring, a wall of floorto-ceiling mirrors and exercise mats. One side of the room has frosted windows to let in natural light. There is a video monitor to play yoga techniques or nature images and audio plays soothing sounds. There are plans to open a free-to-use Yoga Room at Chicago Midway International Airport in the near future.

Burlington, Vermont (second floor) and Dallas-Fort Worth (terminal D) also offer an oasis for passengers to de-stress during their journey.

Submit it to editors@yoga-iowa.com

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11

What You Need to Know

By Sandi Hoover photos by doug smith

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What are the benefits of prenatal yoga?

“N

Prenatal yoga helps a woman become more deeply ot only did connected to her body and her growing baby. It can help alleviate and ward off common discomforts of pregnancy my body feel renewed, but my spirit and such as back and hip pain. Prenatal yoga classes also foster community for mamas to be. Moms can get answers heart did with each to many of their questions and share ideas and past class I took. It was experiences within a safe environment. I’ve observed that many women who have come to my prenatal yoga classes like getting a hug become friends and create a support network for each from the inside out." other both during and after their pregnancy, meeting for tea or sharing a meal, taking walks or setting up play groups.

Prenatal yoga can be beneficial as preparation for childbirth, particularly with breathing techniques. A woman who has practiced focusing on her breath can use this technique during labor, birth, and motherhood. Jamie Kirby-Nelson, yoga student, instructor, and recent new mom says, “I didn’t really have to think about breath when birthing my baby. I had spent so much time practicing this in prenatal yoga it just came naturally. Yogic breathing helped me stay connected to my body and baby with each contraction. I think it gave me more power and strength during labor instead of fear and worry.”

what can I expect in a prenatal yoga class?

Qualities of a good prenatal class include education and discussion on pregnancy as well as a balanced yoga sequence with mindfulness to a woman’s changing body.

Challenging poses are a great help for mental focus and finding a place of power, both of which become a tremendous tool for managing contractions during labor.

Conversely, the passive poses allow women to learn how to relax, focus inward, and surrender to the natural process of birth.

Prenatal yoga class attendees can expect to slow down, practice self-acceptance, be present with what they’re feeling, and let go of concerns. One repeat student from my class shared, “I wanted to tell you that your classes meant just as much to me this time as it did the last pregnancy. Not only did my body feel renewed, but my spirit and heart did with each class I took. It was like getting a hug from the inside out.”

“Yogic breathing helped me stay connected to my body and baby with each contraction.”

Can I take a regular yoga class if I’m pregnant?

I advise pregnant women to take a class that is specially designed with the pregnant body in mind. Regular yoga classes, such as gentle yoga, can be adapted to expectant women; however, it takes an experienced instructor to offer appropriate modifications for your changing needs each trimester. Be sure to tell your instructor before class that you are pregnant and how far along you are.

A good rule of thumb to follow in a regular yoga class is if you are in a pose and need to ask “Is this safe for me and/or my baby?” then you should come out of or modify the pose. If it seems like you are omitting or modifying more poses than not in a regular yoga class, then it would be a good time to switch to a dedicated prenatal yoga class.

Hot yoga is not advised during pregnancy, as overheating is the greatest concern when exercising during pregnancy. Power yoga and advanced yoga classes are not recommended, as vigorous jumping may put undue strain on your vulnerable midline and pelvic floor. Going too deep in poses can lead to over-stretching ligaments. Yoga poses to avoid include deep twists, advanced inversions, and deep backbends. For some advanced practitioners, scaling back to adapt their practice can be harder than it sounds. Pregnancy is a time to soften and set aside an ambitious

practice. I speak from experience when I say your regular practice

will be there for you after baby.

Nurse-turned-yoga teacher Sandi Hoover, E-RYT 200, RPYT, is a mother of three. She specializes in pre- and postnatal yoga and owns The Family Tree Yoga and Massage with her husband, Zachary Hoover.

She is the creator of Roots Prenatal Yoga and offers classes, workshops, and teacher trainings through her Registered Prenatal Yoga School.

What are some good yoga poses to do while pregnant?

Poses that help to open up shoulders and chest area are wonderful, as a pregnant woman’s breasts grow heavier. Also poses that hope to bring mobility to the pelvic and low back area can help decrease some of the common discomforts, such as low back and hip discomfort during pregnancy. Some simple and safe yoga poses to enjoy during pregnancy are:

Cat Back stretch invites mobility to the spine and can release tension in the upper back.

Mountain pose promotes good posture and helps women feel grounded and rooted in a present moment, a difficult task even when you’re not pregnant!

Seated widespread forward fold is a great pose for opening hips and can be done seated on blankets to help create space for your growing belly.

Prenatal yoga is generally considered a safe exercise to do while pregnant. It is always advisable to check with your health care professional before beginning a new exercise regimen. Chances are your healthcare provider will be thrilled that you are taking a prenatal yoga class.

Is a doula right for me?

A birth doula is a non-medical person who provides support during childbirth such as physical assistance and comfort. She also acts as an advocate for the woman undergoing childbirth. Doula and prenatal yoga instructor Melissa Schnurr says, “I teach very similar things to both my prenatal clients and doula clients.

Both clients benefit from connecting to breath.” For the woman who practices yoga and is considering becoming pregnant, she may ask herself, “If I’m already familiar with breath and I’m already connected to my body, then why might I hire a doula? Melissa says, “The doula is just as much for the birth partner as for the pregnant woman. The doula can help the birth partner be more present and enjoy the birth experience because they’re not worrying about trying to recall what they learned in childbirth education or questioning how to comfort the laboring mom.”

find a prenatal yoga class

Ames Yoga Center, Ames, Amesyoga.com Body & Soul, Dubuque, Relaxlivewell.com Field of Yoga, Cedar Falls, FieldOfYoga.com Heat Yoga Studio and Spa, Cedar Rapids, Heatyogacr.com Ignite Yoga, Ames, Igniteyoga.com Studio B Yoga, Grimes/Johnston, StudioBiowa.com The Family Tree Yoga and Massage, Des Moines, TheFamilyTreedm.com

13

practi ce

Yoga for depression V in iyog a t e acher from Davenp or t says yog a helped her ma n age depression a nd stop medic at ion. Now she t e aches ot her s to do so.

By Johanna Welzenbach-Hilliard

t age twenty-seven I was diagnosed as having “cyclical” depression, another term for “manic depression” or “bi-polar disorder.” I had spent years of my life suffering from severe mood swings that included happy giddiness, intense rage, and paralytic depression. Insomnia is another unpleasant symptom of this diagnosis. After a particularly bad spell, a friend suggested that I see a psychologist for counseling. The psychologist was warm and compassionate and she recommended that I see a psychiatrist for a medication prescription. I’m very glad that I sought help from the medical community at that time. I received medication in the form of Depakote, which helped to relieve my insomnia and decrease the intensity of my moods. I spent time in counseling uncovering my behavior patterns and their triggers.

Twenty-three years later, I no longer see a psychiatrist or take medication. I still consider myself to be mildly bi-polar, but now I manage my symptoms by practicing yoga. I attended my first yoga class in 2001 at the Davenport School of Yoga, and today I am a E-RYT 500 with two teaching certifications (including one from Gary Kraftsow’s American Viniyoga Institute). I even left my day job so I could teach yoga as a career.

Now, instead of talking to a counselor, I use the tools of yoga to observe my behavior patterns and to discover their sources. One of the most important yogic tools I use is “conscious breathing,” central to the Viniyoga tradition in which I teach. Slow, rhythmic breathing helps to calm the nervous system and slow racing thoughts. I also draw heavily from the Yoga Sutra of Patanjali. Most often, I find myself ruminating on a particular sutra as I take my daily walk. If I catch myself thinking harshly about myself or someone else, or reliving an unpleasant situation from weeks ago, I stop the thought in its tracks and replace it with a relevant sutra. I consider this method to be a way of applying “right thinking” over “wrong thinking.”

My joy is sharing the gift of yoga with other people like me—people diagnosed with mental “disorders.” After all, yoga helps one discover how certain thought patterns and consequent reactions can be

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detrimental to one’s health. That’s what I tell my students at the Robert Young Mental Health Center in Rock Island, Illinois.

I only spend an hour with each group of students, and I want to be as direct and as helpful as possible. I am faced with a wide variety of mental illnesses and physical disabilities at these classes, so I teach simple, gentle asana and bring the students’ attention to their breath as they move slowly through the postures. I end the sessions with a guided meditation to keep the students on task.

Otherwise they may wander back into their— often—traumatized head space. This mindful use of breath and movement followed by guided meditation seems to have a transformative effect on the students. I watch them move gradually and progressively from a place of mental anguish to a place of relieved calm.

This is the gift of yoga.

Johanna Welzenbach-Hilliard began practicing Hatha Yoga in 2001 at the Davenport School of Yoga.

Initially she found yoga asana practice to be both physically and emotionally challenging. Then she learned to let go and tune in to her mental, physical, and emotional needs. She found yoga to be such a rewarding and healing practice that she went on to receive her 200-hour teaching certification from the Davenport School of Yoga in 2007. Recently, Johanna received her 300-hour teaching certification in Viniyoga at the American Viniyoga Institute, where she studied with Gary Kraftsow, author of “Yoga for Wellness.” Johanna‘s focus is on teaching yoga to individuals who suffer from mental illness and to those who have pain and physical limitations due to injury or illness. For more information on Johanna’s specialized focus, please visit her website PromotingWellness.net.

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Why Don’t More Men Practice Yoga?

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Why don’t more men practice yoga? Is it a seeming lack of relevance to ‘guy-ness’ or a tribute to effective marketing strategies aimed predominately at women? I don’t have the answers, but I’d like to share the evolution of my yoga experience, and hope it resonates for others, regardless of gender.

For most of my life yoga didn’t exist in my awareness, but I wrestled in high school. Wrestling is like yoga combat. Wrestlers understand body mechanics through trial and error, if not intuitively: leverage, balance, strength, and focus. You never yield to your opponent—or only to gain advantage. Yoga is like wrestling yourself, only you are your opponent. You yield to self to encounter self. Guys rely on strength to get things done. Yoga teaches that using strength to force a pose can cause injury and pain. Pain is unavoidable getting guys in because it’s of the physical body, but suffering the door and on is in the mind. Easing into postures, moving the mat is a good intelligently—without ambition, without attachment—is the only way forward, around first step, but pain, and beyond suffering.

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helping them feel like they belong there takes more.

Seven years ago my first “fitness” yoga class was at the same wellness center where I worked out, lifting and running laps in the winter (when I wasn’t running sixteen to twenty miles per week outside most of the year). Tae kwon do met right before yoga, so the space felt neutral—no yoga boutique here. At fifty-three, a white male, I am hardly a minority in Iowa, except in yoga. Setting aside qualms about being both the only (and the old) guy, I kept going because of how I felt after class and for days thereafter—especially with the recent memory of searing pain from sciatica, the price of having a body that was “fit” but not in balance. One time a new guy came into the locker room after class and said, “I was glad to see you in class. I signed up for Pilates, but when I went last week it was all girls and I just felt like I wasn’t supposed to be there.” So getting guys in the door and on the mat is a good first step, but helping them feel like they belong there takes more.

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Three years ago I attended a master class with James Miller. It was the first time I had experienced a male teacher moving with ease and grace in postures that both challenged and inspired me. Accessible. Powerful. No yoga boutique here, either. And the gal next to me whooped my asana.

Damn! But I knew I’d found the right teacher for me.

I would encourage anyone interested in yoga, and perhaps guys in particular, to explore opportunities for studying yoga. Finding a style, studio, and teacher that inspires you will go a long way toward enhancing and continuing your practice.

Greg received his 200-hour certification in Freestyle Hatha Yoga in October 2011. His yoga home is Field of Yoga in Cedar Falls where he teaches twice a week. Greg’s personal practice is Adamantine, four to six times a week.

Adamantine is distilled from ashtanga, and for Greg there’s something about the discipline of the physical practice, the subtle transformative power of the breath, that helps him become more present.

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