MN YOGA + Life™ Magazine | Summer/Fall 2017

MINNEAPOLIS • ST. PAUL • BRAINERD • ST. CLOUD • ROCHESTER • DULUTH • MANKATO

SUMMER + FALL 2017

MUSIC FOOD FAMILY ASANA WELLNESS ART EVENTS BOOKS INSPIRATIONS

From Sweden With Love

Coming to the USA this Fall!

organic clothing with love for yoga Saprema, means ‘with divine love’ and it is with that spirit that Anna Asplund — founder & designer of Saprema of Sweden will be leading the team at Saprema USA in designing and making organic, comfy and beautiful yoga and sportswear for our American customers.

Saprema USA is not just an apparel choice. It’s a feeling, a lifestyle, an inspiration. The essence of Saprema represents who you are.

Anna Asplund Saprema of Sweden Photography by Bibbi Friman

Our clothes are certified by:

www.sapremausa.com

BlueLotusYogaRetreats.com

IN

NAPA VALLEY

AT THE

BEAUTIFUL MAYACAMAS RANCH

BY FOUNDER OF MN YOGA + Lifeâ„¢ MAGAZINE

Jennifer Grubba MA, EdS, 200 RYT jen@bluelotusyogaretreats.com

FACEBOOK.COM/BLUELOTUSYOGARETREATS // INSTAGR AM.COM/BLUE_LOTUS_YOGA _RETREATS

2nd Annual

HEALING & WELLNESS EVENT Presented by

JAN

27 2018

A-MILL ARTIST LOFTS, MINNEAPOLIS

YOGA. WELLNESS. HEALING. FOOD. MUSIC. ART. COMMUNITY. For vendor and sponsorship opportunities: info@mnyogamagazine.com Subscribe to our E-newsletter and follow us on social media to stay in the know. mnyogamagazine.com/subscribe MNYogaMagazine

MNyogalifeMag photos by Teresa Neuhaus

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MINNESOTA IS PART OF THE YOGA + Life™ FAMILY OF MAGAZINES.

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YOGA + Life™ MAGAZINES Juli Rathke - Founder/Publisher

MN YOGA + LIFE™ FOUNDER, PUBLISHER & EDITOR-IN-CHIEF Jennifer Grubba MA, Ed, 200 RYT

CREATIVE DIRECTOR Chelsea Connolly

COPY EDITOR photo: flickr.com/nicholas_t | CC BY

Tatum Fjerstad

CONTRIBUTORS Gracia Gimse McKinley, Maggie Frye, Jennifer Grubba, Sara Mandel Krug, Diana Bezanski, Stacy Johnson, Veronica Walters, Kate Vessel, Mariah Jere, Juli Rathke, Teresa Neuhaus, Jes Rosenberg, Betsy Weiner, Katie Vessel, Lillian Daniels, Amy Kenow, Danielle Jokinen, Sarah Bazakos, Elias Bazakos, Alicia Loomis, K. Mae Copham

REGIONAL SALES Jennifer Grubba, Michelle Kalina, Stacy Johnson

NATIONAL SALES Juli Rathke and Jennifer Grubba

EVENTS Maggie Frye

tes • Fashion Boutique • Gi a l i P ft s Y og a •

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COVER Scott Nelson at Taylors Falls taken by Cecelia Boyle

21 8 . 8 5 1 . 4 2 3 4 • cro ss l akeyo g a.co m C ross la keyo g aP i l ate s @ g m ai l .co m 3 61 84 Co unt y Rd 6 6 • C ro ss l ake, MN

2017 MN YOGA + Life™ Magazines. All rights reserved. No portion may be duplicated, in whole or in part, without the written consent of its publishers. Every effort has been make to ensure the accuracy of the information contained in this publication. The publisher assumes no responsibility for accuracy of information or omissions from the material provided. Company cannot be held liable for the quality or performance of goods and services rendered by the advertisers published in this magazine.

letter from the editor / Summer • Fall 2017

Dear Readers,

W

elcome to the fifth issue of MN YOGA + Life™ Magazine.

The issue of YOU. As with all things that grow and evolve, sometimes it’s important to take a step back and revisit your purpose and examine your beginnings. This publication was established to give locals like you a voice, to strengthen our yoga community, to be a resource, to help grow businesses, and to make yoga and wellness more accessible. Thus, as we look back on two wonderful years since our inception, we felt it was important to devote this issue to you. YOU chose our cover. YOUR photos are featured. YOU nominated those that inspire you. YOU are our community. Thank you, for being YOU. Enjoy!

In peace and gratitude, Jennifer Grubba MA, EdS, 200 RYT Founder + Editor-in-Chief

Congratulations to the winner of our Cover Contest!

This shot of Scott L. Nelson was taken in Taylors Falls, MN

by Cecelia Boyle.

Jennifer is a 200 RYT, and teaches yoga in corporate settings, fitness centers, studios, and at events such as the Minnesota State Fair, and the Minneapolis Yoga Conference. Jennifer also teaches and hosts yoga retreats as the founder of Blue Lotus Yoga Retreats.

She is passionate about making yoga and wellness more accessible to others, social justice, and travel for growth. You can find her writings in MN YOGA + life™ Magazine and her blog MNyogalife108.

Jennifer is also a proud mother, and holds graduate degrees in psychology and education.

MNYOGAMAGAZINE.COM

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contents / Summer • Fall 2017

CONTENTS PROFILES

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people // teachers // students // business

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LETTER FROM THE EDITOR

10 COVER CONTEST

A look at our cover finalists

13 TEACHER NOMINATIONS

Locals who inspire

16 AMBASSADORS

Meet the team who volunteers their time to promote our mission

18 SPOTLIGHT CITY

Brainerd Lakes Area, MN

22 KRISHNA DAS

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Q + A with the "rockstar of yoga"

LIFESTYLE

art // music // travel // products // fashion // family // community

24 THE SCIENCE OF CRYSTALS

Healing with crystals

26 YOGA + BREAKING UP

A breakdown of the break-up post yogi lifestyle

28 BEAUTY REVIEW

What is BB Cream?

29 POEM

By Mariah Jere

30 I QUIT

How to rediscover yourself

33 OUR VOICE HAS BODY

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A book review

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YOGA

asana // meditation // philosophy // karma

34 ASANA

Working into full wheel

40 LAW ENFORCEMENT

Cultivating peace for police officers

44 PARA YOGA

A tantric perspective

46 AFRICA YOGA PROJECT

Empowering Kenyans through the power of yoga

48 HAPPY KNEES

The anatomy of healthy knees

52 ASK THE SWAMI

Q + A of spiritual guidance

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HEALTH

therapeutics // psychology // food

54 CLEAN + LOCAL

A journey toward healthy eating

57 HEALING INSIGHT 58 FIND BALANCE WITH AYURVEDA

Five ways to stay balanced this summer

60 SUPER STRETCH 62 SMOKY CHICKPEA SALAD

With jalapeno mint dressing

64 SPRING CLEANING

Five ways to harness spring energy for physical, and spiritual cleaning

66 AYURVEDA COOKBOOK

A book review

73 PEAK POTENTIAL

EVENTS

62

local fun

67 CALENDAR 74 PARTNER DIRECTORY MNYOGAMAGAZINE.COM

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profiles / Cover Finalists

Congratulations to our Cover Contest Finalists!

Kayla Brugger SUP

by Elizabeth Camp taken at Lake Calhoun in Minneapolis.

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Judy Buckley

by Judy Buckley taken at the Minnesota River in Bloomington.

Muna Hassan

by Rahma Mohammad taken at the Como Zoo in Saint Paul.

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profiles / Cover Finalists

Pete Cairns, Laurel Van Matre, Elissa Lindquist, Paige Garrett, Calley Bliss and Amy Heilman.

(From back to front)

by Shelly Dixon taken at Yoga Garden in Minneapolis.

Mona Ceniceros

by Lori Marie Ruch taken at Hubbard House in Mankato.

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profiles / Teacher Nominations

Locals Who Inspire At MN Yoga + Life™ Magazine, we believe we build better communities by inspiring others.

Most of us have been fortunate enough to have experienced that teacher. The teacher who inspires you to be a better you – on and off the mat. As a Minnesota-based magazine, we pride ourselves on bringing locals together. If you are in need of some inspiration, we encourage you to seek out these great teachers nominated by you. Be inspired.

Then go out and inspire others. After all, this is our community and we make it better, one inspiration at a time.

By maggie frye MN YOGA + Life™ Ambassador

MNYOGAMAGAZINE.COM

Dawn Jenkins

Sara Sleeper

Upward Facing Dawn Yoga Studio • Coon Rapids

Healing Elements • St. Paul

Nominated by: Bethany Krakow

Nominated by: Samantha Huet

In One Word: Catalyst

In One Word: Curious

How She Inspires: “Dawn leads people with skill and calm. Yet, she’s totally unassuming. Taking one of her classes is like practicing asana while attending a fascinating college lecture that occasionally erupts into laughter. But more than her teaching, in her day-to-day life off the mat she is present, she is orderly yet doesn't take herself too seriously. She approaches life with such steadiness and calm that her joy radiates to those around her. She gives freely of her time, her energy, and finances, yet balances that with care for her business, her family and herself.”

How She Inspires: “Sara demonstrates the curiosity, dedication, and empowering spirit of a yogi always. Her spirit shines into the hearts of her students, consistently bringing new and encouraging wisdom to the mat. Off the mat, Sara serves as studio manager at Healing Elements Wellness Center. All those that surround her acknowledge her committed pursuit to enlighten and serve everyone that steps foot into the space.

Sara has been intensively studying yoga for the past year, humbly seeking to learn from seasoned teachers. She strives to be a teacher to all students and seeks to offer inclusive insight into the path of yoga.”

Also nominated by: Kathy Mulier In One Word: Grounded How She Inspires: “Dawn has the ability to engage the class with her bubbly persona.

She shares her love of yoga and how yoga has improved her life in class. She cares about people and wants them to enjoy yoga safely.”

Also nominated by: Kim Makousky In One Word: Exuberant How She Inspires: “Dawn is a very ambitious enthusiastic teacher. She is genuine, hilarious and really knows how to keep our classes interesting.”

Also nominated by: Nancy Kroeten In One Word: Altruistic How She Inspires: “Dawn is a superb yogi! Dawn illustrates her incredible knowledge in her ability to teach the physical postures of yoga, while also sharing her profound understanding of the philosophy from which the practice of yoga originates. She shares her insights with her gifts of grace, intelligence, and humor. Each class includes poignant readings and inspiring music.

Mostly, Dawn loves teaching yoga; her kindness and desire to help are evident. With her help, I reflect on my gifts. By class end, I’m relaxed and energized – my entire being renewed and joyful.”

Also nominated by: Bill Quie In One Word: Uplifting How She Inspires: “I can't write it all down! I started taking yoga just a few months ago and she makes the experience one that keeps me coming back even at 6 a.m. in the morning. What more need be said?”

Also nominated by: Dennis McGuire In One Word: Enthusiastic How She Inspires: “Sara is an exceptional yoga teacher whose enthusiastic and supportive attitude enriches her classes. She teaches from her own experience, giving clear movement and breath instruction to help students deepen their personal practice. Sara uses her voice to energize the class at the start and bring calm before relaxation. I am also a yoga teacher, and very much appreciate Sara’s classes. Besides teaching yoga at Healing Elements, Sara takes yoga into the community, teaching classes at Murray Middle School in St. Paul.

She cares about other people and is always ready to reach out when there is need.”

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profiles / Teacher Nominations

Shannon Sadler

Kristin Cromie

Ann Fink

CorePower Yoga & YogaFresh • Woodbury

Healthwise Studio • Maple Grove

YogaFit Studios • Linden Hills

Nominated by: Emily Rose Duea

Nominated by: Trisha Sisto

Nominated by: Ashok Dhariwal

In One Word: Wise

In One Word: Welcoming

In One Word: Caring

How She Inspires: “I am honored to have Shannon as my yoga mentor. Since the day I met her, she has never stopped learning and growing as a teacher.

She immerses herself in trainings, has a phenomenal home practice, and breaks the stereotypes around mature yogis. On the mat she explores postures and scriptures with diligence. Off the mat she teaches piano and inspires with patience and creativity. I follow Shannon because her practice on and off the mat will last a lifetime and I respect her so much for that. I do not doubt you will get more nominations for her as she has inspired many.”

How She Inspires: “Kristin’s authenticity is refreshing; she inspires students to truly embrace their individuality by sharing hers. Through her honesty and humor she creates classes that are accessible and comfortable for all levels. Kristin’s classes are always perfectly themed – it’s as if each theme was created exclusively for you and where you are at that moment. As a teacher, she makes a genuine effort to get to know each student, and offers support in a way that creates a sense of ease rather than embarrassment.

Off the mat, Kristin spreads encouragement through her motivational social media posts and volunteer efforts.”

How She Inspires: “Ann has a special gift with our students and anyone she interacts with. She is always genuinely interested in people and how they are feeling on or off the mat. She has an amazing ability to just listen. She makes students feel so at ease with her, but also delivers a very challenging class. She is funny, caring, genuine and the real deal! We are honored to have her as one of our teachers.”

Also nominated by: Kate Gubash In One Word: Wisdom How She Inspires: “She shares authentically her experiences and is a breadth of knowledge. She does the work so she can impart her wisdom. She exemplifies a true yoga teacher."

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Shelley Pagitt

Jaina Portwood

Nikki Lee

Yoga Sanctuary • Minneapolis

Radiant Life Yoga • Minneapolis

LifeCore Yoga • North Oaks & White Bear Lake

Nominated by: Aubrey Weger

Nominated by: Jennifer Danielson

Nominated by: Adam Tills

In One Word: Nurturing

In One Word: Resiliency

In One Word: Empathic

How She Inspires: “Shelley is uniquely gifted at building community. People are drawn to her teaching because she offers them powerful tools to connect within themselves in a supportive environment where they also intentionally forge loving connections with each other. Shelley exemplifies yogic living in the way that she fully and selflessly offers her wisdom and resources to her students, so that they can have the space to find their wholeness. Her depth of investment in her Dharma – the way she lives it to its vibrant fullest – inspires me as a yogi, as a fellow teacher, and as a friend.”

How She Inspires: “Jaina exemplifies the meaning of yoga. She's committed both on and off the mat to helping individuals be resilient in their life by challenging themselves physically and mentally.

She exudes unconditional love for all beings and for the journey of yoga.”

How She Inspires: “Nikki is an amazing yoga instructor. She shows care, confidence and empathy. She has a gift for guiding students with smart sequencing and helps them overcome challenges. She is a great person out of the studio, and always has an ear to listen when needed. She lives yoga as a lifestyle in many ways and I am so honored to have her in my life.”

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profiles / Ambassadors

Thank You!

We are so grateful for our Ambassadors!

They volunteer their time and share our mission to make yoga and wellness more accessible to others. They write, promote, inspire, and help with events.

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AMY KENOW is the owner of Sunlife Yoga, which specializes in sports-specific yoga. Amy wrote about yoga for youth hockey players in Northern Minnesota where she resides with her family.

Known as the “North Star” among the MN YOGA + Life™ team, she helps bring more awareness of the MN YOGA + Life™ Magazine mission and community to our friends “Up North.” Amy is a foodie, reader, music fanatic, and wanderluster.

She enjoys the great outdoors especially hiking, fishing, and camping.

After years of growing deeper into his own practice, BRYAN PIATT decided to begin the teacher training journey in the winter of 2015 at CorePower Yoga. Since then, he’s been teaching various pop-up classes and at YogaFit in Linden Hills. “For me, yoga is truly a practice of continuously tapping into and exploring my authentic truth,” Bryan says. Bryan is also an anchor and reporter at KARE 11 News.

JAN JOHNSON, 500hr eRYT, is a trainer’s trainer, serving as faculty for Life Power Yoga Teacher Training, the National Exercise Trainer Association, and Jan Johnson Yoga Yin Teacher Training and certification. She feels that yoga fosters a compassionate journey of self-discovery, understanding, forgiveness, insight, and abundant love that needs to be shared.

JES ROSENBERG is a national yoga educator, a leader in the wellness community, and committed to helping students live an inspired life. Her passion for mindfulness and movement has allowed her to cultivate a uniquely blended teaching style, apps, and yoga programs for every age. Known as our Karma Ambassador, Jes helps coordinate karmic yoga elements into each of our events. Follow Jes at jesrosenberg.com.

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KARA NOBLE started her yoga journey when she was only 16 years old. Years later she completed her first 200 hour certification with Corepower Yoga and has since completed over 300 hours of training with LifePower Yoga and leads yoga teacher trainings. She recently completed “Off the Mat and Into the World” with Sean Corn, Hala Khouri and Suzanne Sterling and plans to attend Prison Yoga to become certified to teach yoga in detention centers. When she is not doing yoga, she is dropping it like it’s hot at one of her HipHop dance classes.

KOREEN VALDOVINOS Co-owner of Open Minds Fusion Studio, a unique yoga and aerial studio in Minneapolis, has been a yogini for over 15 years and a teacher for 8, and has trained in many traditions of yoga.

Currently her loves are teaching Dark Yoga to live music, and teaching Buti Yoga. As a Sensual Shaman, Koreen helps women tap into their own inner, primal beat.

MAGGIE FRYE is a proud exemplar of yogis coming in all shapes and sizes. Her mission is to help people understand that yoga is more than being flexible and looking pretty in poses. She sees yoga as a practice of allowing oneself to feel at home – body, mind, and spirit. Maggie wants to help people put self-criticism aside, and to start loving who they are! In addition to being a wife and mom, you may find her planning meetings and events – including some for MN YOGA + Life™.

SARAH BAZAKOS, RN, BSN, and 200 RYT is a mother, wife, and yoga teacher. She believes in the power of partnerships and founded Power of Two to share her love of yoga with others by teaching prenatal yoga, partner classes with her husband, and hosting karma yoga benefits. Sarah also enjoys playing outdoors, cooking up a storm in the kitchen, sipping wine, and traveling with her husband and daughter.

STACY JOHNSON is a wife, mother of 2, and a passionate yoga instructor. She believes yoga is a lifestyle that can change you from the inside out. She believes “Yoga practice is life practice.” Stacy also loves reading, warm weather, and being at home with her family. She teaches yoga at The Green Lotus Yoga and Healing Center. With a passion for wellness and helping others to feel their best, Stacy is also the new MN YOGA + Life™ Beauty Editor.

TERESA NEUHAUS, 500RYT, AYS is a yoga teacher and women’s lifestyle coach. Her commitment is to help and inspire others to live fully and love themselves through the power of yoga and life coaching. Teresa specializes in teaching yoga in corporate environments. She has a wanderlust spirit that loves to travel and explore places near and far. Photography grounds her and her love of yoga books knows no bounds.

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profiles / Spotlight City

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Spotlight Cit y: Brainerd Lakes Area By amy kenow MN Yoga + lifeâ„¢ ambassador

MNYOGAMAGAZINE.COM

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profiles / Spotlight City

Brainerd Lakes Area

I

moved to the Brainerd Lakes area around 2003 from St. Cloud. The lakes drew me in and continued to keep me there. It is a very special place and attracts many people to this outdoor recreational mecca.

With so many great Minnesota activities and things to do in the Brainerd Lakes Area, there is no wonder it has long been considered Minnesota's playground. Over 450 lakes in the area means there is no end to the possibilities and adventures. You can enjoy fishing, swimming, tubing, skiing, yoga, canoeing, kayaking, or just relaxing on a beach. You can see nature at its finest on one of the many scenic Minnesota bike trails, such as the Cuyuna Lakes Recreation Area or the Paul Bunyan Trail. Take a hike, or even horseback ride thorough our scenic state parks and forest land. There is

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also the classic Paul Bunyan Land amusement park for kids and families.

Brainerd offers some of the most acclaimed and challenging Minnesota golf courses, like The Lakes and Deacon’s Lodge. Rated a top fifty world golf destination, some courses in the area have been designed by golf legends Arnold Palmer, Joel Goldstrand, and more. Racing enthusiasts can enjoy two Minnesota raceways including North Central Speedway and the Brainerd International Raceway, the largest speedway in the northern Midwest.

The Brainerd area has recently added a few additions to its already impressive list.

Check out the new Safari North Wildlife Park, take a cruise on Gull Lake with Destiny Cruises, or enjoy three days of rock and country music at the Lakes Jam Music Fest.

When you’re feeling thirsty, be sure to stop in and enjoy Roundhouse Brewery, Jack Pine, Gull Dam, and Big Axe Brewing!

Winter enthusiasts will also find many great Minnesota winter activities including snowmobiling 1,200 miles of groomed Minnesota snowmobiling trails, cross country skiing, or snowshoeing. Visitors can also take on Minnesota’s largest tubing hill, snow board, or downhill ski, all at the nearby Mount Ski Gull.

Start your journey in eclectic downtown Brainerd where The Olde Open Window antique shop and Coco Moon, a quaint coffee shop await. The Traveling Art Pub is another great choice, especially if you’re looking to get your painting groove on. If a sugary treat is more your speed, Fancy Pants Chocolates awaits to sate your sweet tooth. Not too far from downtown is the Franklin Arts Center, with many local artists displaying their work as well as LAYA, Lakes Area Yoga Association, residing in the same space and offering a unique and therapeutic style of yoga. Across the street is the Crow Wing Co-Op for all your local organic needs.

Moving up Highway 371 you have Boomer Pizza and the wonderful Prairie Bay restaurant, both of which can be found in neighboring Baxter, MN. Central Lakes Healing Arts offers great massage and yoga. In Nisswa, be sure to check out Petals and Beans coffee shop. For your shopping needs, The Dock Panther, a cool clothing and toy store, and Turtle Town Books & Gifts, home to some unique local curios, are both ready to greet even the most discerning shopper. Nestled right in the heart of downtown, Nisswa Yoga is a welcoming yoga studio to try, or if the great outdoors is more your scene, visit MN Surf Co. for stand-up paddleboard and bike rentals. Better yet, blend the two at Sunlife Yoga & Personal Training, home to some great options for SUP yoga, as well as sports specific yoga, private lessons and more – a perfect fit for individuals and small groups.

Heading up just a bit further north into Pequot Lakes, no trip would be complete without taking a peek at Serendipity Art Gallery and Gifts. While you’re in the area, be sure to say hello to Deb, owner of Seeds of Sommer, a complete natural health food store, close to Breezy Point Resort.

Needless to say, the Brainerd Lakes Area offers endless opportunities in this vast and beautiful nook of Minnesota. Enjoy! +

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photos courtesy of brainerd lakes chamber of commerce; the traveling art pub, nick weeks for nisswa yoga

From top left: Big Axe Brewing, Brainerd International Raceway, Cayuna Trail, Deacon's Lodge, Madden's on Gull Lake, Nisswa Yoga, Nisswa Turtle Races, Traveling Art Pub, Franklin Arts Center.

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profiles / Krishna Das

IF I WERE TO GET IN YOUR CAR, WHAT TYPE OF MUSIC WOULD COME ON? I love music. But, when I’m on my own, I often prefer silence. Some of my favorite artists include Ray Charles, Van Morrison, Sting, the Beetles, and Steely Dan. ALL ARTISTS WHO HAVE STOOD THE TEST OF TIME. Yes, like me!

K

rishna Das was referred to as the "Rockstar of Yoga" by the Grammys when he was nominated for an award in 2013. Atlantis Rising Magazine called him the “Pavarotti of chant." A former member of the Blue Oyster Cult, he is now best known for his trademark deep voice and as a pioneer of Indian kirtan-style devotional music (bhakti yoga) in the U.S. He was recently gracious enough to take time to chat with our founder Jennifer Grubba.

WHAT INSPIRES YOU AS AN ARTIST? I don’t think of myself as an artist or a creator. Chanting is a spiritual practice. It’s what I do to keep from sinking in an ocean of pain. Part of that practice is to share it with others. It allows me to deepen my own practice and at the same time offer that practice to others.

YOU HAVE TRAVELED THE WORLD SHARING KIRTAN WITH OTHERS. DO YOU HAVE A FAVORITE VENUE? No. Where I find myself is my favorite place to be. I’m so blessed to have a practice that works for me.

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SPOKEN LIKE A TRUE YOGI! TELL ME ABOUT ANY NEW PROJECTS YOU ARE WORKING ON. We are in the process of preparing a new album that is due out in September. We are launching a Kickstarter campaign to raise money to produce it. In an age where there is so much music sharing it can be difficult to get the revenue needed to produce new music.

YOU’VE BEEN TO MINNESOTA. WHEN ARE YOU COMING BACK? I would love to get back there, though I don’t currently have any tour dates for Minnesota. About 15 years ago, I did an AIDSRide bicycle ride from St. Paul to Chicago. I had a great time in Minneapolis.

It’s a wonderful place and the countryside is beautiful. I also visited St. John’s University last June for a meditation workshop.

WHAT DOES YOGA MEAN TO YOU? Yoga is any practice that allows a person to extricate themselves from being victimized by their storyline all of the time. It helps us release the fear and anxiety and the self-centered behavior we are accustomed By to. It allows us to find a little peace in our own hearts. That peace is Jennifer always there regardless of what is happening in the outside world.

Grubba

WHAT CAN WE EXPECT ON THE NEW ALBUM? A few new chants and versions ANY WORDS OF WISDOM YOU’D Founder & of the “Hanuman Chalisa.” I’m LIKE TO SHARE WITH OUR Editor in Chief accompanied by my band. My READERS? daughter, Janaki, who sang Mere Gurudev The way I share chanting is not religious. It’s with me on Door of Faith, will be singing about finding some peace of mind in these with me on this album as well. very difficult times. It’s a way of calming the mind and opening oneself in a non-judgmenYOU’VE PARTNERED WITH LIKES OF tal way. You don’t have to believe anything STING, RICK ALLEN OF DEF LEPPARD, at first. You come and sing. If you feel good, AND WALT BECKER OF STEELY DAN, TO you’ll probably come back. + NAME A FEW. IS THERE ANYONE ELSE IN PARTICULAR YOU ARE ASPIRING TO For more on Krishna Das see: krishnadas.com PARTNER WITH? For more on Kirtan experiences in the Twin Cities I’d love to duet with Bruce Springsteen. I see: meetup.com/Kirtan-Gatherings think he’s the greatest!

YOGALIFEMAGAZINES.COM

photo by: Payal Kumar

Q +A

ANY NEWER ARTISTS YOU ENJOY? I love Adele. She’s got a great voice. And the music my fiancée is making. There is so much great music out there I just don’t always know the names of who’s creating it.

TIMELESS TEACHINGS FOR LIFE Ben Vincent

DEEPEN YOUR YOGA EMPOWER YOUR LIFE Yoga is more than going to a class and feeling a little bit better. It’s a way of inspired living that allows us to experience the fullness and freedom of being alive.

With Ben as your personal guide and a supportive community of yogis, dive in and create a life of fulfillment.

vincentyoga.com

YOGA STUDIES 9 Month Course Programs Begin Fall 2017 MENTORSHIP + TRAINING for Teachers DHARMA + MEDITATION STUDIES The Inner Tradition of Yoga SUMMER IMMERSION TWIN CITIES, MN Hatha Yoga Pradipika Inner Light of Hatha Yoga July 23-29

YOGIC FALL CLEANSE TWIN CITIES, MN Re-establishing Rhythm + Roots Begins Mid-September FALL RETREAT | ELY, MN North Country Sacredness Oct 11-15 FALL IMMERSION | ELY, MN Yoga Nidra: Resting to Awaken Oct 8-11 FOUR DESIRES IMMERSIONS Twin Cities - Summer 2017 Ely, MN - Winter 2018 PRIVATE YOGA + AYURVEDA Personalized + Therapeutic Life Guidance Sessions

MNYOGAMAGAZINE.COM

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lifestyle / Crystals

By Veronica photo by: Paul Undersinger

Walters

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C

The Science of Crystals

rystal healing therapies have been around for thousands of years. The Egyptians, Native Americans, Druids, and yogis of ancient India used to prescribe them for different ailments.

These therapies are beginning to gain popularity again as science catches up with what the ancients already knew: we are made up of energy. This is an undeniable truth and we are learning how this energy works and how we are affected by it.

Before becoming a Reiki teacher and a yoga teacher, I spent 15 years working in the electronic contract manufacturing industry. I worked on electronic circuit boards

PICK YOUR CRYSTALS Choose based on your intuition or what you’re naturally attracted to. If you aren’t at a place where you fully trust your intuition, feel free to try out these beginner stones: • Clear Quartz: Amplifies the energy you need more of. Clear quartz can be used for any application. It’s a very versatile crystal.

• Amethyst: If you need some healing or protection, amethysts work great.

• Black Tourmaline: This stone grounds and protects.

CARING FOR YOUR CRYSTALS Cleaning crystals is an important part of keeping them functioning optimally. There are many ways to do this: • Fill a glass bowl with water, preferably natural spring water with a pinch of salt.

Let the crystals soak overnight.

• On a more regular basis, you can wash your crystals under running water for 30 seconds or so. Do what feels right!

MNYOGAMAGAZINE.COM

and components. One day, when I was working on a particularly large project that required data of a component, I realized the key material was quartz crystal.

Crystals are common components in a circuit and their key function is to manipulate the circuit’s frequency. When in contact with pressure, it creates a piezoelectric effect, which releases a small charge, affecting the frequency of the circuit. It became clear to me in that moment that crystal healing works because humans are giant electronic circuits.

I decided to research how crystals reacted to the human body. I read everything I could on crystal healing from research

papers by doctors and scientists, to texts by shaman and healers. The crystal that I found became the physical manifestation of my intention for healing. It held me accountable and with its frequency, it kept me on track.

Eight years later, I have dedicated myself to help others find healing, health, and happiness. I often utilize crystals in my work.

We are constantly being bombarded by low frequency emissions from our electronic devices, Wi-Fi in the home, and other energetic pollution. It is important to take steps to reduce stress and keep us protected. Beyond that, we must also protect ourselves from, or attract ourselves to, other people’s energy. +

• Use your smudging practice with your crystals by burning sage or any other sacred plant.

• Charging your crystal is best done under moonlight. Sunlight is too harsh and can change the color of the crystal.

USE YOUR CRYSTALS • Program with intention: Give them a job to do. Holding the crystal in your hand, set an intention (just one) and give thanks for the energy.

• Place with intention: They work best when they’re worn, but larger pieces are best placed in areas of gathering.

• Focal point: Use as a Drishti point (focal point at top of mat).

• Place on body: Savasana or meditation is a great time to rest a crystal on your body for amplified concentration.

An eternal student of life and spirituality, VERONICA WALTERS first sought knowledge in Eastern philosophies and alternative healing methods as a teenager trying to learn more of the energies she felt around her. Veronica received her Reiki Master certification in Glastonbury, England through the Institute Center for Reiki Training.

Veronica leads crystal classes, personal crystal consultations, yoga classes, and reiki sessions.

See yokilife.com for more information.

• Hold in your hands: For a healing practice, hold a crystal in your hand while doing Anjali Mudra.

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lifestyle / Relationships

A Breakdown of the Break-Up Post Yogi Lifestyle

I

f you’ve been through a break-up or divorce, you realize that attempting to Kate give a complete, accurate Vessel breakdown of its root cause could take a lifetime.

What we do know is that break-ups happen and they happen often.

In some cases, one or both parties adopt a yogic or spiritual lifestyle. At which point, perspectives shift and so do the dynamics of the relationship.

Sometimes this changes things for the better. And sometimes it doesn’t.

In cases where the latter occurs, it seems that instead of a shift toward a relationship that is more balanced and loving, the partnership experiences what feels more like an earthquake. This rumble leaves a relationship in its wake that is a mere whisper of what existed before.

A stable emotional foundation is important when cultivating healthy, long-lasting relationships. In cases where both or one party is codependent, it can feel less like two walls built on a solid foundation holding up a roof, and more like two walls leaning too far toward or away from the other to hold up the structure.

The leaning or lack thereof is usually due to a lack of emotional and structural integrity, and both parties must take personal responsibility if they wish to repair and rebuild after the earthquake.

We often attract others, either from our wounds or from our degree of healing to which we have undergone. This is somewhat of a glass half-full or glass half-empty variation in perspectives. We are entering shaky territory when we look to others for validation or rely on them in order to feel a certain way, rather than looking to ourselves.

A yogic lifestyle or spiritual practice can catalyze our awareness to our wounds

By

MNYOGAMAGAZINE.COM

What these choices really come down to is and certain discord in our lives, but only intuition, personal preference and the degree if we allow it. We do not necessarily need to which we allow our egos to take the wheel. yoga or spirituality for this, it can come via Meaning, has one of the two in the dynamic other means as well, but this is one avenue assumed a “better than or worse toward this type of growth and than,” emotional stance in the healing. couple or is the disharmoSometimes two AT THE ROOT ny really coming down people are divided, OF IT ALL, THERE IS THIS: to fear or power emotionally and If we want healthy relationships, we have two struggles? energetically, due choices—to lovingly engage with another through What any to one individua healthy love for ourselves, or to lovingly practice can al’s newfound disengage with that other through a healthy love teach us is that awareness for ourselves. our relationship of self or the with ourselves movement toThis is the ideal. This is the truth. This is both is what comes ward healing. the challenge and the opportunity. first.

For example, This is the yoga of first and foremost coming into We need to one or both partourselves with the intention of doing no harm nourish ourselves ners may realize because every relationship is special and first in order to nourthat, collectively, every relationship is precious, even ish anyone else and their wounds are only those which have run when we see the faults in creating more wounds. their course. someone else, we have lost They may see that the strucsight of this because our gaze has ture they have created has left no moved to them and our finger has begun to room for expansion. But it is important to point at them and not at ourselves. This is not realize that each is individually responsible about blame or shame, it is about accountabilfor this. The two can split, when maybe ity which also means freedom of choice. there was enough there for them to have I am not looking at the faults in you, I am worked through and healed had they only listening to how I feel. had the courage and the will, or they might I focus on me, in order to love me, in stay together when perhaps it would have order to better to love you—even if that been healthier for them to have gone their means leaving the relationship. + separate ways.

KATE VESSEL is a freelance writer, public speaker, student and teacher of yoga, and mother of two small daughters. Her main areas of focus are that of philosophy, particularly areas of emotional intelligence and creative strategy for both individuals and groups. She currently resides in Minneapolis, MN and she would love to connect with you. Connect with Kate on her website: www.katevessel.com

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lifestyle / Beauty

What is BB Cream?

A

s a busy yoga teacher and mother, I choose not to wear too much makeup when I am teaching. But as a woman in my early 40’s, gone are the days of flawless skin sans makeup. I kept hearing about BB Cream, and decided to learn more and try it for myself. From the first time I wore this product I was hooked. It evened out my skin tone but didn’t feel heavy. It simply felt like a light moisturizer. After doing a bit of research, I now appreciate my BB Cream even more. BB stands for Beauty Balm or Blemish Balm. It was originally created in Germany in the 1950’s by dermatologist Christine Schrammek to protect her patients' skin after facial peels and surgery. It subsequently became popular in the Asian market before

making its way to the U.S. It is essentially an all-in-one formula to improve hydration, coverage, color correction, age spots and acne.

What I love most about it is that it is very simple to use. I put it on like any moisturizer with my finger tips. No primer needed. No special application brush — nothing. If you are looking for coverage and hydration for your skin without feeling made up, try my favorite BB Cream, Flawless Complexion Enhancer by Younique.

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lifestyle / Poems

Sometimes all I hear when you speak is what I see in your eyes The reflection of how you see me, staring back Mending tomorrow, better than my yesterday Opened window, possibilities flow like the cross-breeze Brick stacked to a perfect foundation Waiting for me to cross the road that divides our past and present Your every intended action is the flashlight needed to see to the other side A clear vision that was once only visible in the subconscious layers of dreams Its tangibility is the nourishment that oxygenates my soul I take one leap across the line to get to you faster Looking back, that world looks so small Stepping down the road together, hand-in-hand, looks infinite

By Mariah

photo by: John D. Swee

Jere

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lifestyle / Business & Culture

By juli rathke yoga + Life™ founder

eing a yoga teacher requires a lot of commitment and dedication to getting up and trying to walk the walk and talk the talk each and every day. But what if you find this isn’t happening quite the way you expected and you realize your own personal practice is nearly non-existent but you still seem to show up to “punch the clock” at your local studio for a few classes each week? This is more a norm than you may think. Teaching

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becomes a paycheck for many but are you truly taking care of you and offering the best of yourself to those around you and to the ones that you love?

Life happens. I get it. Kids, family, work, and travel for me is never-ending too.

Some of us thrive at that level more than others. But even the “crazy magazine-business mentor-entrepreneur lady” needs to check in once and awhile to maintain the balance I need. So after teaching for over

twenty years, I have discovered there is a time in your life where you just need to take a break from teaching to regain the perspective you need in your own life to be able to continue to give as a teacher in the authentic way you intend. Too many people value what they’ve become over what they have not and stop expanding.

I don’t know about you, but striving to be better tomorrow than I am today is part of walking the walk.

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photo by: Be.Media

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lifestyle / Business & Culture

Too many people value what they’ve become over what they have not and stop expanding.”

This summer marks the fifth year in which I have taken the entire summer off from teaching. What, how can I do that? I know the immediate thoughts that may come up when considering this very thing for your life: “What if people forget me? What if I can’t get my job back? What will people think is wrong?”

But the better question to ask is, “What if I do and I love what happens to me?”

Taking a break from anything has always readied me for more and to show up in a much bigger way in life, family, and business. I’ve contemplated not teaching at all anymore in the traditional way and will make that decision as it presents itself after my time off this summer. As for you, if you seek more clarity perhaps it may be time for you to “quit” as well. See how it feels and begin to expand as a human once again. +

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JULI RATHKE is a multi-passionate entrepreneur, the founder of YOGA + Life™ Magazines, wife, mom of three and a yoga and fitness teacher for over 20+ years. She is now a human condition expert and an unshakable optimist. She serves as a high performance executive consultant, company culture expert, personal mentor, speaker, motivator and retreat leader. Connect with her at www.julirathke.com.

YOGALIFEMAGAZINES.COM

photo by: Be.Media

WELL HERE ARE 5 REASONS FOR YOU TO DO JUST THAT. QUIT TEACHING.

1. You will spend the time you use to teach rediscovering your own practice and gain all the perspectives for yourself that you help create for others.

2. You will begin to practice what you preach and will become more grounded, centered and clear as a teacher once more.

3. You never know what will present itself when you remove something else from your life - new teachers, new spaces, new places, and new experiences!

4. Just because you quit, doesn’t mean you take away your relationships.

Attend more classes at your studio, go out for coffee and meet new friends.

5. Taking a step back in life is always a good thing. You know, you’ve even said it a million times in your own classes.

Time to take your own advice and reconnect with purpose and what makes you true to you.

lifestyle / Books

By Teresa Neuhaus MN YOGA + Life™ Ambassador

Our Voice Has Body: A Book Review

M

ariana Masetto expertly guides readers through a journey of experiencing the richness of voice within the physical body through yoga poses, body positions, and writing with reflection. In addition, she explores asana to help relieve mental and physical fatigue specifically for singers.

After reading this book, it is possible to truly understand one's body as an instrument and how to honor this understanding with the amazing breath. As Mariana states, “Our voice is not disconnected from what we are.”

Mariana guides readers through methods to free their voice with whole body awareness. It’s empowering and illuminating to experiment with the active and restorative

MNYOGAMAGAZINE.COM

It is very pleasant to experience the way in which the spinal column ‘is the support’ of our voice.

Mariana Masetto

yoga poses she outlines throughout this book.

This book is recommended for anyone who loves the art of singing and wants to enhance their connection between their physical body and their voice. Mariana provides the perfect framework for exploring this connection.

“We are a unit and every part of our body, psyche and emotional self, all affect each other.” - Mariana Masetto

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yoga / Journey Towards Wheel

Working into full wheel

T

his deep heart opener is an advanced pose from the standpoint of both strength and flexibility. If your body is not ready for full wheel you can do camel, supported bridge pose, bridge pose, or half wheel. As always: listen to and honor your body along the way.

For many people, especially those of us who work sitting down for much of the time, tight shoulders and hip flexors can make this a real challenge which makes the journey to full wheel one that requires a lot of patience. Even in yoga class we may stretch the hamstrings but neglect to stretch the two muscles that make up the iliopsoas – the iliacus and the psoas, which work to draw the trunk and the thigh towards each

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By Sara Mandel Krug

other (like sitting in a chair). If these are tight you cannot backbend without feeling discomfort and pain in the lower back.

Heart openers can also be scary. Exposing your heart is a vulnerable thing to do. What do you do when you're sad or scared? You likely hunch over, rolling the shoulders forward, caving the chest in, protecting your heart. Opening the chest and exposing your heart can cause feelings of panic, fear, and uncertainty.

Back bending brings energy up the spine cleansing the nervous system. Your prana or life force is released, burning through any blockages you have. But this process can release a tidal wave of emotions that can flood you with not so happy feelings. Wheth-

er you are deep in a backbend or a beginner in a mild bend it doesn't matter, because the emotional state that is triggered feels just as strong no matter where you are.

We usually like to back away from these overwhelming experiences, so we avoid getting deep into our backbends. To deal with the fear, we need to cultivate a calm and balanced mind. As you practice you need to breathe deeply and evenly, and try to stay a little bit longer each time. When you begin you might be unable to avoid the release of some unhappy emotions. Don't judge yourself, but don't shy away from the process either, allow it to happen. I dealt with a period of panic and tears on the mat constantly when I started back bending.

No matter where you are on the journey I promise you it will get easier. Because backbends also release adrenaline and produce feelings of euphoria – they can and will feel good too!

It is tempting to try to get into wheel using muscular force only, but this is inviting strain or injury. When muscular tension is first released the pose becomes light and you can hold it up with your breath. We release that tension by slowly and with great awareness working into it – stretching and opening all the right places. It is always about the journey and observing yourself on the path – not rushing to get to the destination.

To bend the spine backwards, you need to open up the hip flexors, shoulders, intercostal muscles, side body, psoas, and quads.

Opening the heart center, the "Anahata" chakra is a beautiful feeling. Anahata means "unstruck" or "unhurt." Remember: this is a journey of the body opening up, and letting love flow freely towards yourself and others.

Be kind to yourself every step of the way, extending the compassion and the forgiveness that you feel towards others towards yourself as well. When you're practicing backbends it's also good to cultivate a meditation practice where you just sit and observe your feelings without judgment. A Buddhist mantra to go along with this is Om Mani Padme Hum. Contained in this verse is the truth of the nature of suffering and how to remove its root cause.

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yoga / Journey Towards Wheel

1. PUPPY POSE (prepatory pose) (stretches the side and front body and shoulders) Keep your hips over your knees and walk your hands a bit wider than shoulder distance a part.

Rest your forehead on a block or on the mat. You can join your hands together overhead for a more intense shoulder release.

photos by: Lisa Ophoven

2. LOW LUNGE (prepatory pose) (stretches hips, glutes, quads and the elusive psoas) Make sure your knee is tracking over your ankle. Draw your tailbone down toward the floor and pubic bone towards your navel. Bring your arms overhead and interlace fingers with the pointer finger up to sky. Here, I am adding a quad stretch. Make sure to pad your knee.

MNYOGAMAGAZINE.COM

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yoga / Journey Towards Wheel

3. COBRA POSE This stretches your spine and torso. Bring your hands by your lower ribs with elbows drawing together and shoulders down and back. On an inhalation, begin to straighten your arms to lift your chest off the floor, going only to the height at which you can maintain a connection through your pubis to your legs. Press your tailbone toward your pubis and lift your pubis toward your navel. Narrow your hip points. Firm but don’t harden your buttocks.

Focus on lengthening your spine forward and up and really feeling the equal distribution of the bend along the entire back. Lengthen the crown of your head forward as you lower back down.

Advanced variation - full up dog.

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photos by: Lisa Ophoven

4. CAMEL POSE Stack hips over knees. Press the top of your feet into floor, or come up onto your toes. Rotate thighs slightly inward and narrow your hip points toward each other. Rest your hands on the back of your pelvis, bases of the palms on your buttocks, like you're sliding them into your back pockets. Inhale and lift your sternum up to the ceiling. Exhale, firm your shoulder blades and lift your chest up.

Send energy down your thighs into the ground.

Keep repeating this process creating as much space as possible along your spine before going backwards. Try reaching back for one heel at a time. Eventually, you may progress to placing both hands on both heels. Keep pressing your thighs forward dropping your tailbone, lifting your sternum to the sky. Keep your neck up to begin, and when you're more comfortable roll the shoulders inward to create a cushion with your trapezius muscle and then let your head fall back.

Stay 3 to 5 breaths. Come back up slowly and rest in hero's pose or child's pose.

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yoga / Journey Towards Wheel

5. BRIDGE POSE This is a key pose for wheel as it has the same actions. Start with feet hip distance apart, outer edges parallel to your mat up as close as possible to your siting bones. Arms straight and palms down. Externally rotate your upper arms, and either grab the edges of your mat and try to pull it apart, or interlace your fingers underneath you keeping the edges of your hands down on the mat. Inflate your heart upward.

Tuck your tail bone, engage your pubic bone towards your navel and press in to your feet, equally on all sides. Lift your hips, keep your inner thighs engaged like you are holding a yoga block between them. Push your knees forward away from the hips. Press your feet into the mat feeling your hamstrings and your glutes activate.

Tuck the chin slightly.

Hold 30 seconds to a minute. Come down and relax in butterfly pose or move your knees side to side.

If you have a solid bridge pose, the next step is to bring your arms up and place your elbows by your ears, fingers facing back. Keep your elbows drawing in and push your hands into the mat to engage the latissimus muscles. Take a deep inhale and come up to the crown of your head. Keep weight in your hands and not on your head. Then come down or try to lift up to wheel.

6. WHEEL POSE On a deep inhale try to lift up equally with your hands and your feet. Bring your pubic bone to the navel to help lengthen your lower back. Actively press your feet into the floor. Keeping the outer edges of the feet parallel to your mat engage your inner legs, as the temptation is to let the knees splay out. Press your inner hands into the floor and shoulder blades against the back. Keep the elbows tracking back. Imagine you are inflating your entire sternum using the strength of your legs to lift it towards the wall behind you. As I've shown, you can use blocks against the wall and try and place your chest against the wall. Stay up and keep breathing smoothly and evenly. Relax your neck.

MNYOGAMAGAZINE.COM

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yoga / Journey Towards Wheel

There is a crack in everything, that is how the light gets in.

Leonard Cohen.

7. ADVANCED WHEEL | 8. WALL WALKS Lower down onto the crown of your head, walk the hands closer and lift back up deepening the backbend. Once you are comfortable in full wheel you can practice picking up one hand then the other or one foot and the other, finding lightness in the posture. Or do "wall walks," walking your hands down the wall.

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photos by: Lisa Ophoven

A reformed perfectionist, SARA MANDEL KRUG is a Twin Cities yoga instructor with a passion for practicing and teaching Ashtanga yoga. She hopes to inspire people of every age and ability to try and experience its healing power. Sara is a proud mom of 2 and has a very supportive husband who sometimes even takes her Instagram pictures.

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yoga / Law Enforcement

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YOGALIFEMAGAZINES.COM

Cultivating Peace for Police Officers

T

om Ehrenberg, a sergeant for the Woodbury Police Department along with Scott Nelson, an ambassador and trainer for Yoga for First Responders, are joining forces to provide Woodbury police officers with yoga and mindfulness training.

Ehrenberg, also a yoga practitioner, sought to help personnel meet the demands of their challenging jobs, while also teaching them effective skills to manage these stressors when off duty, engaging with their friends and families. “Woodbury is a growing community, and we’ve had unplanned retirements due to work-related stress. Our officers witness everything from the death of children to significant human cruelty, and are repeatedly exposed to violence. Over time, those types of experiences take a toll on the well-being of officers,” says Ehrenberg.

Mindfulness and yoga training at the Woodbury Police Department is in its infancy, but the responses thus far are encouraging. Education was one of the first steps in implementing the program. Personnel were taught the benefits of yoga and mindfulness in order to create buy-in. They kept the first session, “basic, light, and fun,” and received positive feedback from staff.

They currently offer one onsite class per week, which includes about 45 minutes of asana (physical poses) and 10 minutes of

By Jennifer Grubba Founder & Editor in Chief

MNYOGAMAGAZINE.COM

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yoga / Law Enforcement

Law enforcement is comprised of exceptional people that genuinely want to help make people’s lives safer and better. After repeated exposure to stressors and trauma, it is all too easy to get jaded.

Through yoga we are able to re-center and to be more effective police officers and healthier people in general.

Sergeant Tom Ehrenberg

photo by: robert sturman

Woodbury Police Department

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YOGALIFEMAGAZINES.COM

breathing exercises. Ehrenberg’s plan to grow the program includes adding video sessions taught by Nelson for officers seeking to deepen their practice. This summer, more personnel will be participating in Yoga for First Responders training.

Olivia Kvitne, the founder of Yoga for First Responders and published journalist, is referred to as the “Lois Lane of Yoga.” Kvitne is a lifelong yoga practitioner and yoga instructor specializing in trauma-sensitive yoga. She developed the program in conjunction with psychologist Dr. Robert Scott.

Using the foundations of Yoga for First Responders, Ehrenberg is implementing yoga and mindfulness programming customized for the Woodbury Police Department.

Data supports a clear need to help first responders process and manage stress.

According to Yoga for First Responders, emergency and law enforcement personnel are exposed to “...more trauma, loss, death and destruction than the average citizen will see in a lifetime. It is estimated that 25 to 30 percent of police officers have stress-based physical health problems and 40 percent suffer from sleep disorders. Numbers are rising for post traumatic stress among all emergency personnel; 18 percent in police officers, 10 to 37 percent in fire service.”

Now, more than ever, we see the harmful effects stress and anxiety can cause, putting at risk both our physical and mental wellness. It is not surprising that those responsible for our safety are especially susceptible to experiencing these risks both in the field and in their personal lives.

Thank you to Sargent Tom Ehrenberg, Scott Nelson, and the Woodbury Police Department for seeking to improve the performance and health of its employees through yoga and mindfulness practices.

Hopefully other departments in the state will note the success of this program and consider adopting similar programs for their officers and first responders. +

MNYOGAMAGAZINE.COM

YOGA FOR FIRST RESPONDERS

provides trainings across the country to yoga instructors and first responders alike, to foster resilience in personnel and provide them with the skills they need to better process trauma. While yoga and mindfulness leads to positive health outcomes for everyone, there are specific benefits of yoga and mindfulness programming for first responders:

• Less injuries • Fewer disability claims • Heightened job performance • Increased morale • Stronger community relations • Peak performance on duty and balanced life off duty

• Sharpened focus • Heightened self awareness and situational awareness

• Easier to access sleep (Studies

show officers suffering from sleep disorders are more likely to have a citizen complaint.)

• Healthier organ functioning • Optimal functioning of the nervous system and physical body

• Intelligent gut reactions that are suitable to the given situation

• Ability to process stress

From: www.yogaforfirstresponders.org

To learn more about Yoga for First Responders: yogaforfirstresponders.org

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yoga / Para Yoga

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YOGALIFEMAGAZINES.COM

W

Parayoga: A Tantric Perspective

hen most people hear the word tantra, they think of sex.

While there is a branch of tantric practice that involves very detailed sexual practices, that is not the whole story and definitely not what this article is about. Let’s keep our clothes on while I give you a brief description of a completely different understanding of tantra and, more specifically, Parayoga.

Parayoga falls under the umbrella of tantra and it means “stretching beyond limitation” or “to weave.”

In many modalities of yoga, there is an emphasis on one or two areas of practice, like asana and pranayama. In tantric hatha practices, we often weave together many different techniques in order to elicit a specific outcome.

A Parayoga class may consist of an asana practice incorporating bandhas, chanting, pranayama, and meditation, all together. These elements are not put together haphazardly. Parayoga aims to utilize these practices so that our energy feels more concentrated and more contained, so we may feel less reactive, more free, more balanced, centered, and connected to our own power. In tantra, we are looking for freedom in this world, not from this world. Classical yoga points

to managing our mind in order to manage our energy. Parayoga and tantra ask us to manage our energy in order to consciously direct our mind. This is a different approach for the same outcome; achieving the state of yoga, or union.

Parayoga can trace its roots back thousands of years in the Sri Vidya tradition. Sri Vidya is one of the arms of tantra that revolves around the Divine Mother. Sri means resplendent and vidya means knowledge. Walking this path means that you are devoted to attaining the highest or greatest state of knowledge. The founder of Parayoga, Yogarupa Rod Styker, has been teaching for over 35 years. He has dedicated his life to the continuation of bringing this information to modern practitioners.

Parayoga’s practices and techniques

In tantra we are looking for freedom in this world, not from this world.

MNYOGAMAGAZINE.COM

are part of a thousands-year-old tradition that can be traced to Betsy a lineage including Weiner Bengali Baba, Swami Rama, Pandit Rajmani Tigunait, and of course, Yogarupa Rod Stryker. Part of the mission statement of Parayoga explains: “…Our unique approach is to combine authoritative knowledge, direct experience, and accessibility so that students and teachers of all levels – and society as a whole – are uplifted by yoga and tantra’s time-tested practices, leading to ultimate fulfillment and freedom.”

Parayoga classes offer unique practices in order to unlock greater personal potential, fulfillment, and growth. +

By

For more information and for a list of Parayoga certified teachers, go to parayoga.com.

BETSY WEINER is a microcosm of the macrocosm. She is a yoga teacher, integrative wellness coach, a writer, dancer, wife, mom, friend and moonlights as a backup singer in a local cover band. Find out more at www.amritahealthandwellness.com

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yoga / Giving Back Globally

By Danielle Jokinen

he Africa Yoga Project (AYP) empowers over 250,000 Kenyans a year through the power of yoga.

AYP teachers see no boundaries sharing the practice of yoga. They teach in prisons, schools, special need centers, HIV/ AIDS support groups, schools for the hearing impaired, and rural villages. They have over 100 yoga teachers, and offer more than 300 free classes per week.

This year, Minnesota Power Yoga (MPY) owner and visionary, Danielle Jokinen, participated in the AYP teacher training in Nairobi, Kenya. Danielle shares, “Africa Yoga Project allows me to share the practice of yoga, and connect with people around the world. The exchange is powerful and contributes to good for all. Individuals are empowered, relationships are forged, communities are healed both emotionally and physically, and new possibilities are seen and made real.”

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“This practice has allowed me to become my best self, to find my truth and authenticity, and has allowed me to create the life I imagined. I am committed to being of service and to share my experience. I know this practice works anywhere and everywhere. It works if you are in the slums of Nairobi, in a women’s prison, a school, or a yoga studio here at home. Yoga is changing the planet and I am committed to making positive change by sharing and spreading yoga all over the world. I am grateful for the amazing AYP teachers I have met, and have

seen how it has transformed their lives. It has gotten them off the streets and into jobs that empower others to get off the streets as well.” +

Minnesota Power Yoga (MPY) works directly with quite possibly the most inspiring company in the world – The Africa Yoga Project (AYP). To date, MPY has raised over $6,000 for the AYP. To learn more, see: africayogaproject.org/ pages/yod-seva-safari

DANIELLE JOKINEN is a certified Baptiste teacher, owner of Minnesota Power Yoga, and founder of Yoga of the Day (YOD). Her mission is to educate and inspire all to be their authentic self, live in optimal health and happiness.

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photo by: Danielle Jokinen

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Africa YOGA PROJECT

yoga / Knee Anatomy

happy knees

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ur knees can be overlooked until they begin to give us pain, and that is a mistake. Frequently, knee trouble is caused by years of specific habits that over time can have a negative effect on our body.

Knowing which habits you can add to your daily routine will contribute to allowing your knees to be as healthy as they can be for as long as possible. Yoga is a key tool to ensuring that your knees are healthy for the long run by: ● ● ● ●

Offering low impact poses that improve blood circulation Strengthening your knees Including practices such as Vinyasa which can give you a great workout Contributing to a longer and healthier life overall

If you or a loved one have ever experienced knee trouble, it is important to know how alignment, yoga and your knee are all connected. Try the following techniques to help reduce pain and even possibly avoid surgery or the use of prescription drugs.

Breathing Breathing is the root of yoga, and it can also be helpful in relieving stress on a day to day basis. When you are able to effectively relieve stress, you can then focus on the tasks at hand and are more productive for this reason.

1. CHEST OPENER – BREATHING FOR STRESS RELIEF 1. Stand with your ankles together, spine long and look forward 2. Clasp your hands behind your back 3. Inhale deeply, bringing your shoulders and your clasped hands further back This is a perfect way to make “taking a deep breath” easier and more effective 2. CAT /COW 1. Position yourself on all fours with hands and knees hip distance apart shoulders right above your wrists

By lillian daniels ny yoga + Life™ contributor

2. Inhale – looking up and arching your back 3. Exhale – pulling your belly button towards your back and tucking your tailbone in

photos by: renee choi

®

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yoga / Knee Anatomy

Balance Improving your balance and strengthening your leg muscles will help ensure that your knee has the support that it needs. When your knee has the support of other muscles, injury is reduced and your body is in better alignment and balance, more effectively allocating distribution of weight.

TREE POSE (REPEAT ON BOTH SIDES) Tree allows you to: • Strengthen your knees and your legs • Improve balance • Strengthen quads 1. Stand straight up and bring the ankles together 2. Shift weight to left leg and lift your right leg so that the bottom of your foot is either • At the ankle • At the calf (not the knee) • Inside the thigh 3. Bring hands together in the front of your chest and breathe extending your spine up.

• As you are doing the pose engage your muscles, especially your quads right above your knee and hamstrings. Both of these are key in ensuring that your knee is stable and healthy.

Open your Hips Strengthening your hips will also help improve their flexibility and will ensure that your weight is safely distributed without putting undue strain on the knee. Opening the hips and improving flexibility will also contribute to improved circulation.

BUTTERFLY 1. Sit on the floor with the bottom of both your feet touching. Clasp all fingers over your toes and extend your spine up so that your back is straight 2. Inhale knees up 3. Exhale your knees down towards the mat

A lifelong yogi, LILLIAN DANIELS became certified in Hatha Yoga in Thailand. Lillian is the Founder of The Bali Bead a handcrafted glass bead necklace and The Happy Knee which provides knee care solutions that help give you a knee that works longer and better naturally. Lillian now resides in Brooklyn, NY. To learn more about the Bali Bead see thebalibead.com

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photos by: renee choi

If you have knee pain visit TheHappyKnee.com to get your free Happy Knee gift which includes my favorite and most effective techniques for getting rid of knee pain and preserving the knee.

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A

yoga swami is someone dedicated to their own awakening and helps to awaken others. Their role is similar to that of a minister or priest, though they accept all religious traditions. Swamis provide spiritual guidance and perform rituals such as weddings and memorial services, respecting the beliefs of all participants.

WHY DO YOGA TEACHERS SAY NAMASTE AT THE END OF THEIR CLASSES? Elizabeth S. of Rochester Yoga means union. Practitioners of yoga believe all humanity is interconnected. The ritual exchange of namaste affirms that interconnectedness. Namaste is generally understood to mean, "All that is good in me bows to all that is good in you," or, “The Divine in me recognizes the Divine in you.” It is a profound reminder of the spiritual precept, which not only recognizes our essential goodness, but also our existential oneness in the Divine.

The specifics of how you put this belief into practice are up to you; Yoga accommodates a wide variety of practices and faith traditions.

WHAT DOES YOGA “OFF THE MAT” MEAN? Kelly A. of Minneapolis Some yoga studios offer sessions “off the mat.” This refers to teachings beyond the physical practice of yoga. In his Yoga Sutras,

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the ancient scholar Patanjali divided yoga into eight limbs. Only one of these, asana (poses) emphasizes the physical body. The other seven are more psychological and spiritual. We go “off the mat” to explore these other limbs of yoga. The first and second are the yamas and niyamas, and include ethical precepts such as non-violence and contentment. Asana is third, and the fourth is pranayama, or control of the life force. This commonly refers to breathing techniques but can include any practice that controls prana (life force). The fifth limb is pratyahara (sense withdrawal), where we turn the senses inward toward the True Self rather than outward toward the external world. This can be as simple as closing your eyes. Sixth is dharana (concentration), the focusing of the mind. Often the point of focus in yoga is chanting or a visualization, but it can be almost anything. The seventh limb is dhyana (meditation), the focusing of the mind without effort. Most of us will get a little glimpse of this during dharana. Once touched, it becomes easier and easier to return to. Patanjali’s eighth and last limb is samadhi (complete absorption in oneness).

Gone is the separation between meditator and what is meditated upon. In this state, we recognize the oneness of all beings and the union of all in the Divine. This is the state that namaste refers to and what the word yoga implies. +

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photo by: T McKinley

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yoga / Ask the Swami

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health / Food Journey

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Clean and Local: A Journey Toward Healthy Eating

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By Sarah Bazakos MN YOGA + Life™ Ambassador and Elias Bazakos, MD

MNYOGAMAGAZINE.COM

hen we met 15 years ago, there was no olive oil in my kitchen; there was butter and canola. Growing up in a typical midwestern household, Sarah hadn’t heard of staples like lentils, feta cheese or Kalamata olives, and didn’t know that people actually consumed lamb, octopus, and fish eggs. When Sarah met her Greek American love, who grew up on a mostly Mediterranean diet, our journey began, and things slowly changed. One of our first dates was a food and wine tasting, and like everything in our relationship, we fell hard and fast, deeply in love with learning together on our culinary journey.

We spent years exploring our palates while traveling, overeating, cooking, and tasting wine. The first milestone in our journey was when yoga found Sarah after she endured a miscarriage. Those early experiences in yoga led us to dive head first into a vegan cleanse. Such a change, even briefly, was a stretch for us, but we embraced the challenge whole heartedly. It opened the door to the possibility that there exists greater knowledge regarding how we choose what to eat. Certainly we had figured at that point that a fast food burger at 3 a.m. near the end of a 30-hour work shift yielded poor results, but little did we know the surprises we would discover just by paying a little more attention to things.

The next “a-ha moment” was in early parenthood when we attempted to introduce dairy to our 12-month-old daughter, and she unapologetically turned her nose up at us.

She was having none of it. As dutiful parents we tried following our pediatrician’s advice,

but to no avail, and we finally realized her body was telling us to listen. So we read and researched and learned that not only are there other and possibly better food sources for the nutrients found in dairy, but also she was a blank slate - primed for introduction to a variety of foods, particularly vegetables many of which most young children do not get exposed to. Start them young and the omnivorous diet will be second nature.

Delving even deeper, we questioned the source of our food. We had a garden and we took satisfaction in knowing where some of the food on our plates came from, but as amateur gardeners, it wasn’t enough.

So we joined a local organic community supported agriculture (CSA) farm and it was life changing. We were introduced to vegetables we had never heard of, and we learned how to inLet food be corporate fresh plantthy medicine based ingredients and medicine into meals by making vegetable noodles, be thy food." riced vegetables, and vegetable dips. We even sat down for coffee with our farmer and talked about his challenges. Our passion blossomed and we became drop site coordinators to share this amazing resource and hopefully inspire others.

It’s quite a different feeling to look at your plate and to know exactly where it all came from. Already conscious of labels like “grass fed,” “free range,” and “wild caught” we started to find local meat, eggs, and honey as well. We went after the Greek ingredients too, and this led us to young, vibrant

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health / Food Journey

farming families in southern Greece who have followed traditional organic farming techniques for generations long before it was en vogue. They offer produce of truly powerful quality, from rich soil, much of which is harvested in its wild state.

At this point, you may either feel our momentum or feel we are nuts. Friends, the proof is in the pudding. The process is truly a journey. Once you start examining your food, you solve one issue, and the next one becomes evident. Despite our medical training, it took us years of trial and error to work along the path of eating cleaner, sourcing locally when possible, and feeling confident enough to share this passion with others. Elias takes time in his practice to guide patients towards this path of discovering their own optimal diet.

No matter the illness or affliction, the nervous system functions better with a healthy diet.

Folks always wonder about the expense of eating healthy food, but the body of scientific evidence is growing regarding the real expense of eating poorly. Sarah shares her paleo inspired recipes with the community at our partner yoga events with a menu that accommodates every palate. We aren’t perfect, and we will be the first to admit it. So remember, like life itself, it isn’t the destination, but rather the journey that ignites your spirit. +

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Here are a few tips to get you going: 1. Find support, whether it is a spouse, family member, friend, or coworker.

2. Join a CSA, there are numerous in Minnesota!

3. Let food be thy medicine and medicine be thy food.

Sarah’s Kalamata Olive Tapenade Inspired by Elias’ Mom 2 cups of pitted Kalamata olives, rinsed 1 tablespoon dried oregano ¼ cup walnuts (optional) 3 tablespoons of extra virgin olive oil Combine ingredients in food processor until desired texture is achieved. Serve with vegetables, gluten free crackers, or put a dollop on your eggs. Enjoy!

SARAH BAZAKOS, RN, BSN, 200 RYT, Founder of Power of Two, MN Yoga + Life™ Magazine Ambassador and ELIAS BAZAKOS, MD, Broga Certified Instructor, and Emeritus FIFA Soccer Referee formed Power of Two in 2014 as a way to share their love of Partner Yoga, Prenatal Yoga, and Karma Yoga Benefits with the MN community. They have been partners since 2002 and practicing yoga since 2010. In addition to their passions of yoga and wellness, they have a daughter, enjoy traveling, eating primarily paleo, and enriching their palates with wine.

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Cosmetic acupuncture is the only anti-aging treatment that addresses the whole body – inside and out

Healing InSight Cosmetic Acupuncture: A Natural Face-Lift

By Alicia Loomis

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ntil recently, holistic-minded women concerned with aging may have felt that there aren’t many treatments or therapies for them. Although it’s an ancient practice, cosmetic acupuncture is just now taking the Twin Cities by storm, and for good reason. Cosmetic acupuncture is the only anti-aging treatment that addresses the whole body – inside and out – and without the use of fillers, chemicals, or surgery.

The Chinese have long known that beauty radiates from the inside out and if the internal body is balanced and nourished, the external body will reveal that radiance.

Our friends and family know when we aren’t feeling well. It shows on our face as dark circles, bags under the eyes, poor complexion, and more. Cosmetic acupuncture provides a balanced body, reduced skin impurities, and reduced fine lines and wrinkles. It’s completely natural because it allows the body to heal itself.

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HERE’S HOW IT WORKS Cosmetic acupuncture focuses on the dermis layer, where the vessels, nerves, collagen and elastin are (about 3 to 5mm below the surface of the skin).

We stimulate this layer using very small needles that are strategically placed in the face.

The needles create what we call “micro-traumas” that the body responds to by increasing blood flow and oxygen to the face, and rebuilds the skin underneath with collagen and elastin. What you get is smoother, tighter, fuller, and uplifted skin.

Cosmetic acupuncture helps with: • Dull, dry, or lusterless skin • Fine lines and deep wrinkles • Sagging • Bags under the eyes and dark circles • Skin discoloration A typical treatment regimen consists of an initial health

assessment to determine the areas of concern on the face and underlying internal imbalances. Twice-weekly acupuncture sessions occur over the course of five weeks. Results can last up to three to five years with monthly maintenance. Because we’re balancing the internal body, our patients also report improvement in several other aspects of their health such as: • • • • •

Alicia Loomis is an acupuncturist and preferred provider of Mei Zen Cosmetic Acupuncture at Healing InSight on Grand Avenue. As an anti-aging expert she uses a combination of acupuncture, herbs, skin care, and food therapy to help women of all ages look and feel their best. When not at the clinic, she’s gardening, crafting, and exploring the outdoors with her family.

Better sleep More energy Reduced anxiety Reduced hot flashes Better digestion

When looking for a provider, you want to make sure they are preferred providers of Mei Zen Cosmetic Acupuncture and have plenty of experience. At Healing InSight, we pride ourselves on being anti-aging experts. We all want to look younger, but we also want to feel younger, and to have the energy to do the things that make us happy. Our goal is to help you get there. To learn more about cosmetic acupuncture and speak with one of our experienced practitioners, head to our website and make an appointment for a free 20-minute consultation. +

ACUPUNCTURE • HERBS • FOOD THERAPY 1654 Grand Avenue St. Paul, MN 55105 HealingInSightOnline.com 651-792-5222

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health / Ayurveda

Find Balance with ayurveda Ayurveda is a mind-body health system that focuses on simple principles to achieve maximum vitality and wellness.

The three main characteristics of ayurveda are: earth (kapha), air (vata) and fire (pitta).

Summer is considered a pitta season.

Temperatures rise and we experience longer days and more sunlight — which can also lead to dehydration, skin irritation, indigestion and a fiery temper.

By Heather Ritenour-Sampson

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YOGALIFEMAGAZINES.COM

5 Ways to Stay Balanced This Summer 1. TAKE A WALK AT SUNRISE A walk at sunrise helps to stimulate a positive mood, and increases creativity and joy. Getting outside while the air is still cool allows you to soak in the benefits of vitamin D, without the risk of getting a sunburn.

2. STAY HYDRATED Staying cool doesn’t mean drinking ice cold drinks. Ayurvedic wisdom believes that cold drinks diminish our digestive fire. Cooling drinks like pineapple, cucumber, or watermelon juice or room temperature water will serve you better. Keep your skin hydrated with coconut oil.

3. INCORPORATE ESSENTIAL OILS Both sandalwood and rose oils have a pitta pacifying scent that helps keep the nervous system calm. Try applying a small amount to your third eye center or wrists. You can also use a mixture of tea tree oil and neem oil to treat those pesky mosquito bites!

4. ADJUST YOUR YOGA PRACTICE It seems like summer is the perfect time to turn up the intensity on our yoga practice. However, in ayurveda, like increases like, which means heat brings more heat. Try replacing your sun salutations with Chandra Namaskar (moon salutations), and focus on backbends and twists that bring a sense of satisfaction and ease. You could also chant the Gayatri Mantra, an ancient Vedic mantra that contemplates the sun’s ability to illuminate us and guide us.

5. BALANCE YOUR SCHEDULE A pitta lifestyle often leads to feeling rushed and overworked. Create time for leisure and enjoyment. Take a vacation at the lake, enjoy an evening concert outdoors, or a weekend barbecue. Learn to say no when you feel overcommitted. Enjoying life is what it’s all about!

HEATHER RITENOUR-SAMPSON, founder and owner of Yoga Tribe yoga studio in Rochester, MN is a 500-hour certified Prana Vinyasa™ Yoga Teacher, and Samudra Global School of Living Yoga Teacher Trainer who has 10 years of experience studying with and assisting her teacher, global activist and yoga master Shiva Rea. She is also a soccer player and coach, a freelance writer and floral artist, a Desire Map Facilitator, a wife, mom, and woman who believes in “having it all” while being 100% human with compassion, as much grace as she can muster, and lots and lots of humor.

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Happy, Healthy, and Resilient Kids

By Jes Rosenberg

MN YOGA + Lifeâ„¢ Ambassador

When we raise children with mindful kindness they are more apt to be of strong body, clear mind, and pure heart.

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he Adventures of Super Stretch Mindfulness & Yoga Fitness Program For Children™ believes that every adult wants a happier, healthier, well-adjusted, and resilient child but as parents and caretakers we race through the day, solving challenges at work and at home, so that we can move on to the next thing.

Life changes all the time. Sometimes it feels like we are operating in quicksand, which does not, in any way, shape, or form help us feel grounded and in the present moment! This creates that chaotic, tense, irritable, nagging feeling that won’t go away.

Stress and anxiety are some of the most debilitating emotions that people can experience.

It can make our whole body and mind fall into an inner state of turmoil. We don’t want our children to pick up the same habits because we are always in ‘go’ mode.

Health and healing occur when we are more aware. The more that you engage in mindful, therapeutic movement skills and relaxation techniques to calm your stressed nervous system and invite your child to join in, the more they, in turn, will pay attention, get a handle on their emotions, and learn to respond wisely versus reacting. They can become more resilient and manage their most challenging times of the day. When we raise children with mindful kindness they are more apt to be of strong body, clear mind, and pure heart.

There are so many amazing practices and activities one can do to slow down, pay attention, act with kindness, and manage emotions.

Here are some simple, fun, and easy sensory integration tools and self-regulating techniques to start your family on the path to wellness.

PLAYFUL, MINDFUL MOVEMENT: Children love to move and be physical. Engaging in yoga poses can have an immediate positive effect on mood. Postures can create optimal alignment, connection, and balance while increasing flexibility, strength, and coordination in their growing bodies and minds. Physical tension and restlessness is common for many children, and yoga helps to release tight muscles, keeps children relaxed, and minimizes anxious thoughts.

Jaya The Starfish She goes with the flow of life and regenerates as she breathes from the center of her body. So can we! Lay comfortably on the floor. Inhale and breathe into the belly while reaching and stretching out limb-to-limb as long and wide as body can get. Then exhale and melt into the floor. Try this five times in a row. This pose helps to release tension and is a fantastic way to teach children self-control and fosters better body awareness.

Shake It Off! Agitated, have too much energy, and just can’t

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stop wiggling? Don’t deny that feeling – dance out the sillies or the crazies with a dance party!

Turn on some music and enjoy the freedom.

Remember when teaching children yoga movement that you are strong and centered; there is no need to be perfect. We don’t force the movements. We strive to be the best we can be by breathing and stretching at your own pace.

There is always going to be room for improvement and growth. That is why Super Stretch tells kids, “Practice is progress.”

BREATH WORK PRACTICE: A common symptom of anxiety is the feeling of tightness in the chest or breathing pathways. By practicing intentional, deep breathing exercises one can reduce the heaviness and stress, stop the downward anxiety spiral, and offer a bodymind connection so that children find harmony and lightness of BE-ing. This decreases frustration to create a place of balance, connection, and calm.

Three Part Breath This is one of the main yoga breathing practices for grounding down. Be in a comfortable position (seated or laying on your back.) Place one with hand on your belly and the other hand on your heart. Feel the deep breath and feel your heartbeat. Breath is slow and deliberate. Inhale – belly, lungs, and ribs. Exhale – ribs, lungs, belly. Try this for two to five minutes. This is a wonderful tool to show a child how everything in their body and mind is interconnected.

Roaring Like Simha The Lion Playful and simple animal noises help to relax tension in the jaw and allow the Vagus Nerve to send the ‘happy hormone’ through the body, which tells it to find a state of calm.

Back-To-Back Breathing With A Parent Or Friend Just like it sounds, this is a simple way to settle in, nourish connections, and make space for quiet time together. Try this for two to five minutes.

MEDITATION EXPERIENCE: Super Stretch says, “The only way to get into the habit of being compassionate is to actually practice it. It should start with kindness towards yourself.”

It is important as a parent, friend, and guide to be a role model for mindfulness. Mindful awareness is a purposeful pause to slow down and create space to tune into one thing at a time. It is the practice of being aware of your thoughts and feelings at all times without becoming your thoughts. This concentration and focus on one’s internal well-being teaches us to pay attention without judgment, learn to regulate anxiety, and determine how to avoid

stressful stimuli which aids in helping children to change negative thought patterns.

When we know how our brain works and have a mindfulness practice we can then in turn help the limbic system calm down so that the thoughtful brain, the prefrontal cortex, can have a turn. This is the part of the brain that helps us to slow down and make positive choices. When you start the practices do short increments of time. Move on to longer stretches when you are ready.

Gazing Into A Crystal Ball Choose an object to look at. Try a plant, a toy, or a favorite family object. For two minutes just watch the object and breathe. It shouldn’t feel any particular way. Just bring your attention to the sensations of breathing in and out. If a thought or distraction comes into mind let it pass and focus on the breath. Once the two minutes have passed have a discussion about the practice. What did you experience? How did the breath feel? Remember to state that it’s ok if they notice their mind wandering. Your children can use this meditation tool to recognize when their mind is wandering and foster a sense of calm during challenging times.

Loving-Kindness Our attitude changes everything! This is an effective bedtime practice to focus energy and to show compassion towards others. Plus, it helps to end the day on a positive note. Simply say out loud, “May I be happy, May I be healthy, May I be safe, May I feel loved.” Repeat three times sending kind thoughts to anyone you want to – your family, pets, friends, grandparents, teachers, even people in the world you have never met before.

When we plant the seeds of mindful movement and breathing practices, we give children positive coping strategies to manage stress. We teach them compassion and healthy habits that will last a lifetime. +

Learn more about THE ADVENTURES OF SUPER STRETCH MINDFULNESS & YOGA FITNESS PROGRAM FOR CHILDREN™ jesrosenberg.com adventuresofsuperstretch.com

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health / Smoky Chickpea Salad

Smoky Chickpea Salad with Jalapeno Mint Dressing 62

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By

Smoked Chickpeas

diana be zanski ny yoga + Life™ contributor

2 cups chickpeas fresh or rinsed well if canned 1 tablespoon + 1 teaspoon coconut oil 2 teaspoon Spanish smoked paprika sprinkle any type of smoked sea salt

Method Chickpeas ®

Heat the oil on high heat, add the chickpeas, sprinkle with paprika, smoked salt and toss for 2 minutes. Remove from heat.

Jalapeno Cilantro Mint Dressing 2 tablespoon fresh lime juice 3 tablespoon water 1 large garlic clove 1 inch fresh ginger 1 cup vegan mayo mint – about 12 leaves handful cilantro – stems ok 1 jalapeno remove seeds ¼ teaspoon sea salt

Method Dressing

Add all ingredients to a high speed blender and process until smooth and creamy. Add more sea salt if needed.

Salad

curly kale green leaf fresh Mint dried cranberry rehydrated or not toasted pumpkin seeds avocado

Method for Salad

Chop the kale and green leaf and add to large bowl along with the chopped mint. Add the dressing and mix well. Season with black pepper and sea salt if needed. Serve in bowls and top with toasted pumpkin seeds, the cranberry and a side of avocado.

Notes: DIANA BEZANSKI lives a quiet scenic life in the country with her husband Jeff and their rescued dog Alice. She loves cooking with vegetables, taking pictures and morning trail walks. This year, Diana will open her very first vegan comfort food café called Fogwood & Fig located just outside of Milford, PA and just 70 miles North West of NYC.

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This salad dressing is also fantastic on burgers, sandwiches, wraps or drizzled on top of tacos.

The dressing is thick, if thinner consistency is desired add 1 tablespoon of water at a time and taste. Leave thick for burgers and sandwiches A strong curly variety of kale is best. No need to massage it. The dressing will soften it just enough. You want the kale to maintain a nice firm texture.

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illustration by: © K. M. Copham 2016

health / Spring Cleaning

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S

Spring Cleaning for the Soul

pring is the official season of rebirth, and to many represents new beginnings. Many people take spring’s cue to tackle deep cleaning projects in their homes, and sweep away the cobwebs. As a yogi, you can also harness spring energy for physical, and spiritual cleaning. As the world awakens once more around you, is there something important – a potent seed within you – waiting to awaken as well? Here are five steps to “spring clean” your soul and allow your seed to grow.

1. LET GO OF THAT WHICH NO LONGER SERVES YOU. Just as old leaves on branches must be released to make way for new buds, so too must we release something old in order to invite something new. Are you clinging to something in your life that that you intuitively know is no longer useful or helpful to your journey? When we spring clean our house, we consciously get rid of things we no longer need. Likewise, identifying habits, desires, relationships, jobs or mental blocks to which you unhealthily cling is the first critical step to release. Letting go sounds like an easy task, but the reality is there is nothing harder. The important thing is to stop feeding and watering your old habits, and replace them with something fresh and new.

2. SOFTEN THE GROUND AND THAW OUT YOUR FROZEN AREAS. Most seeds will not bud in frozen ground.

First, the ground must thaw sufficiently to allow the growth within to break through the surface. Yoga is a fantastic tool for softening our frozen areas. Are your hips tight? Hips hold fear. Hip openers can help release fear – of change, rejection, failure

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4. DO THE WORK TO CULTIVATE YOUR SEED. Nature is so powerful that often you can put a seed in the ground, do nothing, and your plant will grow. Plant your seed in the sunlight, with plenty of water and tend to the weeds, and you have an even greater chance of success. Likewise, by stating an intention, you very well may reap some results. But to improve your chances, you’ll need to do some work. Water your intentions by practicing daily affirmations or mantras. Create an environment for success by By pulling out any weeds that are in mae copham the way, thus allowing the sun to reach your seed. This might ny yoga + Life™ require changing your surroundcontributor ings, routines or relationships, but it could also be as subtle as forgiving yourself for your setbacks and trying each day to simply do your very best.

or even success. How about shoulders?

That’s stress and anxiety. If backbends are difficult, maybe you are overly protective of your heart. By examining the body, you’ll find clues to the obstacles in your life that are holding you back. The body is the mirror to the soul and when you tune into it, you learn about yourself.

3. PLANT A SEED FOR SOMETHING YOU’D LIKE TO CULTIVATE WITHIN YOURSELF. Your yoga instructor may begin a class by inviting you to “set k. an intention for your practice.”

What does this mean exactly?

It means that you are about to undertake a journey which will likely require some effort, and setting an intention is a way to acknowledge that effort. This helps us mentally prepare ourselves for what lies ahead.

Sometimes, we dedicate the practice to somebody in our life, or to something important to us. Sometimes, our intention may simply be “I will do my best.” Planting a seed is setting an intention. Whether it’s the desire to meditate daily, to eat healthy food, to cultivate kind feelings toward someone difficult, or to break a bad habit – resolve to plant the seed now.

®

5. SURRENDER THE RESULTS. One of the greatest gifts we possess as humans is the ability to consciously surrender.

It may sound like a weak thing to do, but in fact, surrender is incredibly courageous. In order to prepare ourselves for change, to really soften and thaw where it matters – we need to surrender the need to control everything around us. +

K. MAE COPHAM is a Minnesota born, New York based visual artist, blogger and RYT 200 yoga practitioner. In 2010 she created Yoga Teddy Bear, a series of books and supporting materials for yoga teachers and students. She has also illustrated various children’s books and yoga journals for public schools.

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health / Ayurveda

By juli rathke YOGA + Life™ founder

Ayurveda Cookbook: A Book Review

A

uthor Rupen Rao is a Indian food entrepreneur and an international travel chef. I don’t know how he found Y + L but I sure was pleasantly surprised to receive his new book in the mail a couple months back. It is now a favorite on my shelf for go-to-healthy meals. It is a delightful and well organized cookbook for anyone coming into Ayurveda for the first time, or with experience.

The book gives a nice introduction to both Ayurveda and Sanskrit and doesn’t overwhelm. It addresses doshas in the first chapter so you can quickly move onto the recipes based on body constitution or prakruti.

All of the easy-to-follow recipes are organized by prakruti, which is such a great

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I was so stoked to discover an easy-to-follow path to ayurvedic health within this cookbook. juli rathke

way to learn about what works and doesn’t work for your body based on the seasons of change we all endure. +

Book written by Rupen Rao and Aparna Pattewar

YOGALIFEMAGAZINES.COM

events / Summer • Fall 2017

Summer Immersion 200-Hour Yoga Teacher Training

Green Lotus Yoga & Healing Center, Mendota Heights Yoga Alliance & NETA-Certified, this training takes an immersive approach providing transformational opportunities for individuals to deepen their personal understanding and knowledge of yoga in three week-long modules. greenlotusyogactr.com

Sanskrit: The Sacred Language of Yoga

June Four Desires Immersion

Vincent Yoga, Minneapolis The Four Desires is a life changing process, designed to clarify and empower your soul’s purpose in this life. We’ll dive deeply into the process through teachings, postures, meditation, self-inquiry, and journaling.

Jun 8 - 11 vincentyoga.com

Introduction to Unnata® Aerial Yoga Workshops

Tula Yoga & Wellness, St. Paul Elevate your yoga practice to a new level and experience it in a new way. Learn how to stay safe and present in the fabric hammock as you invert, maneuver, balance, stretch and have fun!

Jun 6, 15, and 29, 7:30 - 9:00 p.m. tulayogawellness.com

Yoga: The Business Model

Green Lotus Yoga & Healing Center, Lakeville For yoga teachers: learn the basics needed for creating a business plan, developing a brand image for your business, planning space, budgeting and marketing your plan. CECs: 10 Jun 3 - 4, 12:00 p.m. greenlotusyogactr.com

Y12SR Training with Nikki Myers

Tula Yoga & Wellness, St. Paul This Y12SR program presents a framework for addiction recovery that includes the cognitive approach of the 12-step program, the trauma healing approach of Somatic Experiencing and the body-based approaches offered by yoga and mindfulness practices.

Jun 2 - 4 tulayogawellness.com

MNYOGAMAGAZINE.COM

Green Lotus Yoga & Healing Center, Mendota Heights For yoga teachers: learn the words and phrases that will help you find your unique voice - you will leave able to teach a class entirely in the language. CECs: 12 Jun 24 - 25, 12:00 p.m. greenlotusyogactr.com

Reclaiming Your Power with Laura Adrian

Tula Yoga & Wellness, St. Paul This workshop invites you to cut through old patterns of self limitation and tap into your innate strength and power center. From this place we can cultivate an unshakable confidence that allows us to move through life with more ease and less fear.

Jun 1, 7:00 - 9:00 p.m. tulayogawellness.com

Get Out of Your Own Way! with Jim Robinson

Tula Yoga & Wellness, St. Paul Experience how improvisation can help you relish the moment and break through barriers that keep you from loving your full self! This lighthearted, interactive workshop will focus on the value of saying “yes, and!” to each moment.

Jun 20, 7:00 - 9:00 p.m. tulayogawellness.com

Hip-Hop Dance Camp with Gabriel Blackburn

Tula Yoga & Wellness, St. Paul Come learn about hip hop! From popping to breaking, juking to housing, you don’t want to miss out on this week long intensive of nonstop street dancing fun.

Jun 26 - Jun 30, 9:30 - 12:30 p.m. tulayogawellness.com

Free Teacher Training Info Session

Green Lotus Yoga & Healing Center, Lakeville If you are interested in becoming a yoga teacher, or in deepening your practice, come learn about our 200-hour programs or weekend intensives.

Jun 10, 12:30 p.m. greenlotusyogactr.com

Energy Flow with Dr. Wyatt O’Day, E-RYT, YACEP

Nisswa Yoga, Nisswa Discuss and practice the science of human electromagnetic energy with this energy cultivating flow with emergency medical physician and international yoga teacher, Dr. Wyatt O’Day. Open to all levels.

Jun 23, 6:00 p.m. - 9:00 p.m. nisswayoga.com

Intermediate Basics and the art of self-adjustment/alignment with Dr. Wyatt O’Day, E-RYT, YACEP

Nisswa Yoga, Nisswa Sometimes students need to get back to basics to understand an advanced practice is about meditation, breathing, isometric muscle contracts, and so much more than a fancy pose on Instagram.

Jun 24, 9:30 a.m. - 12:30 p.m. nisswayoga.com

Self-Inquiry Flow with Dr. Wyatt O’Day, E-RYT, YACEP

Nisswa Yoga, Nisswa A gentler flow that combines elements of Byron Katie’s four questions that ends with a practice to help focus our attention on the important things in life.

Jun 24, 1:30 p.m. - 4:30 p.m. nisswayoga.com

Multi-Dimensional Flow with Dr. Wyatt O’Day, E-RYT, YACEP

Nisswa Yoga, Nisswa We bring together the science, spirituality, and philosophy of yoga. Why we practice, why we feel good, and how it makes us better people.

Jun 25, 9:30 a.m. - 12:30 p.m. nisswayoga.com

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events / Summer • Fall 2017

sites. Yoga teachers encouraged to apply, but all ages, levels, and students are encouraged to come!

Jun 10, 10:00 a.m. - 4:30 p.m. devanadiyoga.com/training/chair-yoga/

Thai Yoga Bodywork Level 1 Foundational Training

Devanadi School of Yoga and Wellness, Minneapolis This training is the first in the 300 Hour Thai Yoga Bodywork Practitioner Training & Certificate Program. Learn a complete sequence to give a 1-1.5 hour Thai Yoga Bodywork session.

Jun 14 - 17, 8:00 a.m. - 5:00 p.m. devanadiyoga.com/thai-yoga-bodywork/

Thai Yoga Bodywork Level 2 Foundational Training

Back Pain Rehab and Prevention with Dr. Wyatt O’Day, E-RYT, YACEP

Nisswa Yoga, Nisswa Discuss and practice ways to alleviate pain, correct problems, and modify our practice and daily activities to stay happy and healthy. Heal thyself from our sedentary, gadget-addicted lifestyles!

Jun 25, 1:30 - 4:30p.m. nisswayoga.com

Brain Based Yoga Therapy with Gracia Gimse McKinley

Prema Studio, Northfield Release tension by changing the communication between brain and muscles with Hanna Somatics and learn to adapt classical yoga poses to all bodies.

Jun 20 & 27, Jul 11, 18 & 25, 9:00 a.m. - 5:00 p.m. myspiritcommunity.org

Info Session - All Trainings

Devanadi School of Yoga and Wellness, Minneapolis Come ask your questions and hear more about our upcoming yoga teacher training and intensives and wellness therapy programs.

Jun 5, 7:00 p.m. - 7:45 p.m. devanadiyoga.com/training/training-programs-info-sessions/

Reiki III - Master Training

Devanadi School of Yoga and Wellness, Minneapolis This master-level class helps guide you to deepen your healing abilities as well as open yourself to receiving guidance during sessions.

Jun 6, 9:00 a.m. - 4:30 p.m. devanadiyoga.com/training/reiki-trainings/reiki-iii-workshop-master/

Chair Yoga Workshop and Training

Devanadi School of Yoga and Wellness, Minneapolis Chair yoga's therapeutic, adaptive exercises work your body from head to toe. No prerequi-

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Devanadi School of Yoga and Wellness, Minneapolis The second course in the 300-hour Thai Yoga Bodywork Practitioner Training & Certificate Program. Create a 2-hour full body treatment. Learn to adjust sessions depending on client needs.

Jun 18 - 21, 8:00 a.m. - 5:00 p.m. devanadiyoga.com/thai-yoga-bodywork/

Yoga, Hiking, & Empowerment Women’s Retreat in the Colorado Rockies Devanadi School of Yoga and Wellness, Minneapolis Yoga, hiking and nature offer the ideal combination of spectacular sights and soul-soothing rejuvenation. Hosted by Tanya Boigenzahn and Nina Roberts-Salveson. Base camp in Colorado Springs.

Jun 23-29 devanadiyoga.com/training/restorative-yoga/ restorative-yoga-level1/

Reiki I Training

Devanadi School of Yoga and Wellness, Minneapolis This workshop is an introduction to energy work, subtle anatomy, and a Reiki training that will give you the tools and techniques to begin your selfcare and care for others.

Jun 30, 9:00 a.m. - 4:30 p.m. devanadiyoga.com/training/reiki-trainings/reiki-i-workshop/

July Summer Immersion

Vincent Yoga, Minneapolis The Hatha Yoga Pradipika is the original sacred text on the practice of Hatha Yoga. We’ll explore the deeper purpose of Hatha Yoga and its teachings on asana, Ayurveda, pranayama, mudra, bandha and meditation as a means to awakening.

Jul 23 - 29 vincentyoga.com

SomaYoga Therapy & Somatics Intensive with Yoga North

Tula Yoga & Wellness, St. Paul Learn how SomaYoga can help us work toward smarter muscles, and why two very conscious cycles with curiosity are better than 10 fast repetitions. Explore how Somatics involves the brain, muscles, and the nervous system.

Jul 21 - Jul 23 tulayogawellness.com

SomaYoga & Somatics Clinical Techniques with Yoga North

Tula Yoga & Wellness, St. Paul This course will support you to become a very effective private session teacher. At Yoga North ISYI we have found it extremely valuable to work with yoga students and pain clients one on one.

In private sessions, the student gets their own unique needs met and a tailored home practice.

Jul 23 - Jul 25 tulayogawellness.com

Summer Intensive 235-Hour Yoga Teacher Training

Devanadi School of Yoga and Wellness, Minneapolis Quality instruction of traditional hatha & classical yoga, Ayurveda, tantra, yoga therapy, and energy medicine in an abundant community that supports personal growth, health and wellbeing through universal mind, body, spirit practices.

Jul 10 - Aug 4 devanadiyoga.com/training/235-hour-devanadi-yoga/

The Study of the Bhagavad Gita and the Yoga Sutras

Green Lotus Yoga & Healing Center, Lakeville Explore the modern day application of these timeless masterpieces, reading them together, and discussing how to bring the words to life. All are welcome. CECs: 12 Jul 8 - 9, 12:00 p.m. greenlotusyogactr.com

Gayatri Mantra Mudras with Indu Arora Yoga North International SomaYoga Institute, Duluth The practice of Gayatri Mantra is incomplete without the practice of 32 hand mudras and nyasa. Learn mudra, nyasa and pranayama, for a complete mantra practice that is the most powerful tool for the subtle body.

Jul 14 YogaNorthDuluth.com

Past Lives & Reincarnation with Bobby Sullivan

Green Lotus Yoga & Healing Center, Lakeville Learn how Past Life Regression Therapy can reverse negative life patterns such as fears, and health problems that may be rooted in earlier times.

Jul 14, 7:00 p.m. greenlotusyogactr.com

YOGALIFEMAGAZINES.COM

Ayurvedic Home Remedies: Kitchen Pharmacy with Indu Arora

Yoga North International SomaYoga Institute, Duluth Come and learn what the Kitchen Pharmacy is, principles of making home remedies, mantra to chant while making medicines, important culinary herbs, spices, and foods for healing, remedies and prevention for vata, pitta and kapha doshas, preparation of remedies.

Jul 15 YogaNorthDuluth.com

Move the Prana with 24 Sanchalana Kriyas with Indu Arora

Yoga North International SomaYoga Institute, Duluth Kriyas are practices of cleansing, strengthening, mobilizing, toning and gathering. Before the practice of asana, certain Apana Kriyas are practiced to mobilize stagnant negativity from the tissues and joints. Prana Sanchalana Kriya is a sequence of 24 movements rooted in activating the intelligence of the tissues and guiding the prana so that it may take a seat in the practice of asana.

Jul 16 YogaNorthDuluth.com

Yoga North International SomaYoga Institute's SomaYoga Therapy & Somatics Intensive

Tula Yoga & Wellness, St. Paul Learn how SomaYoga can help us work toward smarter muscles, and why two very conscious cycles with curiosity are better than 10 fast repetitions. Explore how Somatics involves the brain, muscles, and the nervous system. Learn how to incorporate it into yoga practice to help students improve posture and get out of chronic pain.

Jul 21 - 23 YogaNorthDuluth.com

Yoga North International SomaYoga Institute's SomaYoga Therapy & Somatics Clinical Techniques

Tula Yoga & Wellness, St. Paul This course will support you to become a very effective private session teacher. We will cover how to use SomaYoga for the trunk & core, the pelvis to lower extremities and the shoulder to neck region.

We will work with anatomy, functional movement and use the practice of "Pandiculation" from somatics to help re-educate the muscles.

Jul 23 - 25 YogaNorthDuluth.com

Brain-Based Yoga Therapy with Gracia Gimse McKinley

Prema Studio, Northfield Release tension by changing the communication between brain and muscles with Hanna Somatics and learn to adapt classical yoga poses to all bodies.

Jun 20 & 27, Jul 11, 18 & 25, 9:00 a.m. – 5:00 p.m. myspiritcommunity.org

MNYOGAMAGAZINE.COM

August

Yin Yoga Teacher Training 3-Day Intensive with Michelle Pietrzak-Wegner Tula Yoga & Wellness, St. Paul Yin Yoga Teacher Training is geared towards yoga teachers who have completed their 200 or 500-hour teacher training requirements and are seeking to teach yin yoga or fold yin yoga into their current style of teaching.

Aug 10 - 12 tulayogawellness.com

Exploring Boundaries with Yoga & Somatic Practices with Michelle Pietrzak-Wegner

Tula Yoga & Wellness, St. Paul Join Michelle Pietrzak-Wegner, certified yoga therapist and graduate student in Somatic Psychology, in exploring boundaries with yoga and somatic-based practices that will help to finetune the inner compass. Open to all levels.

Aug 13, 1:00 - 3:00 p.m. tulayogawellness.com

Yoga Retreat at the Lazy I Ranch

Green Lotus Yoga & Healing Center, Lazy I Ranch, Somerset Join us for yoga in the barn with live music, fun farm activities, two delicious organic meals, and more! 90-minute drive from the Twin Cities; carpools available.

Aug 5, 9:00 a.m. greenlotusyogactr.com

Reiki II Training

Devanadi School of Yoga and Wellness, Minneapolis Reiki I grads move into healing work with others.

Attunement to Reiki II given with practices to help grow your connection to energy and your ability to heal.

Aug 11, 9:00 a.m. - 4:30 p.m. devanadiyoga.com/training/reiki-trainings/reiki-ii-workshop/

Summer Shakti Women’s Retreat at ARC Retreat Community

Devanadi School of Yoga and Wellness, Minneapolis Women are embodiments of Goddess as "Shakti." Explore the mantra, the story, and symbolic meaning of Goddess Durga, and how it relates to Yoga from the text Devi Mahatmayam.

Aug 18 - 20, Fri 5:00 p.m. – Sun 5:00 p.m. devanadiyoga.com/retreats/summer-shakti-womens-retreat/

Restorative Yoga Training - Level I

Devanadi School of Yoga and Wellness, Minneapolis This teacher training will give you the skills necessary to incorporate restorative yoga into your practice and classes. No prior teaching skills necessary, all are welcome.

Aug 25 - 27, 9:00 a.m. - 5:00 p.m. devanadiyoga.com/training/restorative-yoga/ restorative-yoga-level1/

Ayurvedic Psychology

Yoga North International SomaYoga Institute, Duluth Learn how to use yogic tools with the awareness of the psyche (soul); in the vernacular of psychology, to support the healing of the ruptures, blocks, and imbalances within the mind/brain.

You will leave this workshop with useful tools to support bringing your mind back to a state of ease, steadiness, and clarity.

Aug 24 YogaNorthDuluth.com

Partner Yoga Intensive

Yoga North International SomaYoga Institute, Duluth This course is designed yoga teachers and students, family members and partners, body-centered therapists, and other healing arts professionals. Explore partner yoga to connect with others through conscious touch and compassionate presence. We will explore poses in pairs and groups, through yoga games and human weavings.

Aug 11 - 13 YogaNorthDuluth.com

Himalayan Institute's Ayurvedic Yoga Specialist Unit 3: Improving our Digestion of Food, Thought, & Action

Yoga North International SomaYoga Institute, Duluth Come and learn about Agni and digestion, the six tastes and proper diet, internal and external practices to regulate agni, developing clinical awareness of asana, pranayama, meditation and diet/lifestyle Aug 25 - 27 YogaNorthDuluth.com

The Art of Assisting and Adjusting Training

Green Lotus Yoga & Healing Center, Inspiring Actions Yoga, Hudson For yoga teachers: intensive study focusing on assists and hands-on adjustments that will deepen your skills and bring your students a mind/body connection to advance their practice. CECs: 22 Aug 4 - 5 greenlotusyogactr.com

September

Unnata® Aerial Yoga Teacher Training

Tula Yoga & Wellness, St. Paul The Unnata® Aerial Yoga teacher training is a comprehensive, immersive, 65-hour advanced yoga teacher training, specifically designed for previously certified yoga teachers. Learn to incorporate the fabric hammock in to your yoga classes in a transformative way.

Sep 9 - 18 tulayogawellness.com

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events / Summer • Fall 2017

Reiki I Training

Devanadi School of Yoga and Wellness, Minneapolis This workshop is an introduction to energy work, subtle anatomy, and a Reiki training that will give you the tools and techniques to begin your selfcare and care for others.

Sep 15, 9:00 a.m. - 4:30 p.m. devanadiyoga.com/training/reiki-trainings/reiki-i-workshop/

340-Hour Advanced Yoga Teacher Training Weekend Program - Fall 2017

Devanadi School of Yoga and Wellness, Minneapolis Advanced training on yoga therapy, ayurveda, tantra, meditation, bhakti, anatomy, one-on-one work, some of the most relevant and renowned guest teachers and more. Yoga Alliance approved program.

Sep - Dec devanadiyoga.com/training/340-hour-devanadi-yoga/mpls/

Power Vinyasa Intensive for Students and Yoga Teachers Meditation Teacher Training with Gracia Gimse McKinley

Northfield and online Deepen your own practice and learn skills to teach meditation to a variety of students.

This training is based in yogic meditation and draws from all major spiritual traditions.

Sep 2017 - Mar 2018 myspiritcommunity.org

340-Hour Advanced Yoga Teacher Training - Monday Women’s Empowerment Program

Devanadi School of Yoga and Wellness, Minneapolis Advanced training on yoga therapy, ayurveda, tantra, meditation, bhakti, anatomy, one-on-one work, some of the most relevant and renowned guest teachers and more. Yoga Alliance approved program.

Sep - Dec devanadiyoga.com/training/340-hour-devanadi-yoga/mpls/

235-Hour Yoga Teacher Training Fall Weekend or Fall Tuesday Combo Programs

Devanadi School of Yoga and Wellness, Minneapolis Quality instruction of traditional hatha and classical yoga, Ayurveda, tantra, yoga therapy, and energy medicine in an abundant community that supports personal growth, health and wellbeing through universal mind, body, spirit practices.

Sep - Apr devanadiyoga.com/training/235-hour-devanadi-yoga/

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Green Lotus Yoga & Healing Center, Lakeville Learn the Baron Baptiste Power Vinyasa sequence, its philosophy, use of ujjayi breath, alignment in moving poses, and how to confidently teach Power Vinyasa with clear direction.

CECs: 20 Sep 9 - 10 greenlotusyogactr.com

Introduction to the Chakras

Green Lotus Yoga & Healing Center, Mendota Heights Learn about each of the seven chakras, their properties and manifestations of imbalance.

Sep 18, 5:30 p.m. greenlotusyogactr.com

240-Hour Yoga Teacher Training – 2 Programs start in September

Green Lotus Yoga & Healing Center, Mendota Heights Green Lotus Yoga & Healing Center at Inspiring Actions Yoga, Hudson Graduate with the ability to sequence and teach gentle, hatha and vinyasa 1. This highly rated program has a strong philosophy, anatomy and pranayama curriculum to compliment the physical practice. greenlotusyogactr.com

Hot Fusion Yoga for Students of Hot and Yoga Teachers Green Lotus Yoga & Healing Center, Mendota Heights Hot Fusion Yoga teacher training and advanced studies program allows students to delve deeply into the practice during one intensive weekend.

Teachers earn 20 CECs. Sep 22 - 24 greenlotusyogactr.com

200-Hour Yoga Teacher Training: Therapeutic Focus

Yoga North International SomaYoga Institute, Duluth This program has a focus in Therapeutic Yoga, Somatics and classic Hatha Yoga. This program is essential to your development in the Yoga Therapy Program. This program consists of one weekend per month for six months, with curriculum tiered for progression in body, breath and yogic philosophy, as well as outside study and practicum work. The yoga therapy components of our certification programs and courses are based on our accreditation through the International Association of Yoga Therapists (IAYT), not derived from our status as an RYS® with Yoga Alliance Registry.

Sep 29 YogaNorthDuluth.com

Little Lotus Kids Yoga Training

Green Lotus Yoga & Healing Center, at Inspiring Actions Yoga, Hudson For anyone who wants to see the kids in their lives reap the benefits of yoga - parents, grandparents, school teachers, physical therapists, daycare providers, and yoga teachers. Teachers earn 14 CECs. Sep 23 - 24 greenlotusyogactr.com

Reiki Training – Level 1

Green Lotus Yoga & Healing Center, Lakeville Learn the history of the powerful healing technique called Reiki, where it derived from, about the lineage you will become part of, and the ethics of practicing Reiki.

Sep 23, 12:00 p.m. greenlotusyogactr.com

200 + 300-Hour Teacher Trainings

YOGA Garden, Minneapolis Learn to Teach & Practice Yoga with a Clear and Vibrant Voice Fall 2017 yogagardenmpls.com

Yoga Studies: 9-Month Program

Vincent Yoga, Minneapolis Delve into yoga, tantra and Ayurveda as a means to awaken our potential for meaning, happiness and freedom in life! Master classes, private sessions, personal guidance, guided home study and practice, weekend retreat, spring cleanse and supportive community.

Weekday Program: Sep 2017 - May 2018, Tues 10:00 – 1:00 p.m.

Weekend Program: Sep 2017 - May 2018 vincentyoga.com

MN Yogi's Colorado Yoga Retreat

Breckenridge, Colorado Join Juli Rathke in her mountain home town and experience the mountain yogi lifestyle. Yoga.

Adventure. Friends. Fun. Sep 28 - Oct 2 www.goyoadventures.com

YOGALIFEMAGAZINES.COM

October

Fall Immersion: Yoga Nidra: Resting to Awaken

Vincent Yoga, Ely In-depth study and practice in a retreat setting.

Yoga Nidra brings healing and transformation thru deep relaxation, sacred intention, guided meditation, visualization, and work with the subconscious mind.

Oct 8 - 11 vincentyoga.com

Body Positive Workshop with Amber Karnes

Tula Yoga & Wellness, St. Paul This workshop is designed especially for big-bodied yogis who want to be empowered to step into any class with confidence, knowing they have the tools to make yoga work for their bodies.

Oct 21, 1:30 p.m. - 5:30 p.m. tulayogawellness.com

Fall Yoga Retreat | North Country Sacredness

Vincent Yoga, Ely At Pristine Camp du Nord-Nestled in the pine forests of Lake Burnside, just a stone’s throw from the boundary waters. Includes: two yoga practices, delicious vegetarian meals daily, morning meditation, chanting, and free time for hiking, sauna, canoeing, kayaking, massage, or being quiet and still. Private or shared accommodations Oct 11 - 15 vincentyoga.com

+300/500 Hour Yoga Teacher Training: Level 1 Yoga Therapy

Yoga North International SomaYoga Institute, Duluth Our unique techniques are based on yoga philosophy and a progressive combination of classical yoga, somatics and therapeutic yoga. The course consists of nine intensive weekends, one per month with additional home study, practicum work and a mentor program. Final Weekend of the training will be spent on retreat in Northern Minnesota.

The yoga therapy components of our certification programs and courses are based on our accreditation through the International Association of Yoga Therapists (IAYT), not derived from our status as an RYS® with Yoga Alliance Registry.

Oct 6 YogaNorthDuluth.com

Thai Yoga Bodywork: Level 3 Sen Lines & Thai Ayurveda

Devanadi School of Yoga and Wellness, Minneapolis The third course in the 300-Hour Thai Yoga Bodywork Practitioner Training & Certificate Program. Explore a variety of new techniques including advanced positions and variations on techniques learned previously.

Oct 4 - 7, 8:00 a.m. - 5:00 p.m. devanadiyoga.com/thai-yoga-bodywork/

MNYOGAMAGAZINE.COM

Thai Yoga Bodywork: Level 4 Chakras, Koshas & Sequencing for the Energy Body

Devanadi School of Yoga and Wellness, Minneapolis The fourth course in the 300 Hour Thai Yoga Bodywork Practitioner Training & Certificate Program. Explore a variety of new techniques including advanced positions and variations on techniques learned previously.

Oct 8 - 11, 8:00 a.m. - 5:00 p.m. devanadiyoga.com/thai-yoga-bodywork/

Yantra Training Painting Chakra Mandalas

Devanadi School of Yoga and Wellness, Minneapolis The architecture of each Chakra will be learned through yantra painting. Learn various ways to incorporate the wisdom of the chakras in individual practice and current teaching.

Oct 27 - Oct 29, 9:00 a.m. - 5:00 p.m. devanadiyoga.com/training/yantra-wisdom-painting-teacher-training/

Reiki II Training

Devanadi School of Yoga and Wellness, Minneapolis Reiki I grads move into healing work with others.

Attunement to Reiki II given with practices to help grow your connection to energy and your ability to heal.

Oct 27, 9:00 a.m. - 4:30 p.m. devanadiyoga.com/training/reiki-trainings/reiki-ii-workshop/

Yoga Therapy Certification

Yoga North International SomaYoga Institute, Duluth Make the commitment to yourself and become a yoga therapist learning skills to teach weekly yoga therapy classes, workshops, and develop a private clientele. The program includes five separate weeklong residential intensives spread over a two-year period with extensive mentoring and practicum work. The yoga therapy components of our certification programs and courses are based on our accreditation through the International Association of Yoga Therapists (IAYT), not derived from our status as an RYS® with Yoga Alliance Registry.

Oct 21 YogaNorthDuluth.com

Mat Pilates & Barre Yoga Training

Green Lotus Yoga & Healing Center, Mendota Heights For yoga and group exercise instructors looking for new ways to add core conditioning to their classes. CECs: 9 Oct 14, 8:00 a.m. greenlotusyogactr.com

Mindfulness Yoga & Meditation Training

Green Lotus Yoga & Healing Center, Lakeville Learn to mindfully teach students the intimate and integrated relationship between meditation and asana. For yoga teachers. CECs: 20 Oct 27 - 29 greenlotusyogactr.com

Reiki Training - Level 2

Green Lotus Yoga & Healing Center, Lakeville Delve into the origin and meaning of the second and third symbols of Reiki with David Kaley.

Prerequisite: Reiki Level 1.

Oct 28, 12:00 p.m. greenlotusyogactr.com

SomaYoga Therapy & Somatics Intensive

Yoga North International SomaYoga Institute, Duluth Learn how SomaYoga can help us work toward smarter muscles, and why two very conscious cycles with curiosity are better than 10 fast repetitions. Explore how Somatics involves the brain, muscles, and the nervous system. Learn how to incorporate it into yoga practice to help students improve posture and get out of chronic pain.

Oct 6 - 8 YogaNorthDuluth.com

SomaYoga Therapy & Somatics Clinical Techniques

Yoga North International SomaYoga Institute, Duluth This course will support you to become a very effective private session teacher. We will cover how to use SomaYoga for the trunk and core, the pelvis to lower extremities and the shoulder to neck region. We will work with anatomy, functional movement and use the practice of "Pandiculation" from somatics to help re-educate the muscles.

Oct 8 - 10 YogaNorthDuluth.com

November

Marma Vidya Training with Guest Indu Arora

Devanadi School of Yoga and Wellness, Minneapolis Intensive class for Yoga teachers, Massage therapists, athletes, yoga students, Reiki practitioners, pranic healers, Ayurveda therapists, nurses and healing practitioners, as well as anyone interested in learning more.

Nov 1 - 5, 8:00 a.m. - 4:00 p.m. devanadiyoga.com/guest_teacher/indu-arora-marma-vidya-training/

Yoga for Cancer Care Training

Green Lotus Yoga & Healing Center, Lakeville For cancer survivors, patients, medical professionals, yoga and fitness instructors. CECs: 20 Oct 7 - 8, 9:30 a.m. greenlotusyogactr.com

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events / Summer • Fall 2017

Reiki I Training

Devanadi School of Yoga and Wellness, Minneapolis This workshop is an introduction to energy work, subtle anatomy, and a Reiki training that will give you the tools and techniques to begin your selfcare and care for others.

Nov 17, 9:00 a.m. - 4:30 p.m. devanadiyoga.com/training/reiki-trainings/reiki-i-workshop/

Yin Yoga Training for Students of Yin and Teachers

Green Lotus Yoga & Healing Center, Mendota Heights Yin Yoga teacher training and advanced studies program allows students to delve deeply into the practice during one intensive weekend. Teachers earn 20 CECs. Nov 3 - 5 greenlotusyogactr.com

Yoga Sculpt Teacher Training

Green Lotus Yoga & Healing Center, Mendota Heights Yoga Sculpt adds weights for external resistance, in a vinyasa-style flow format . Teachers earn 9 CECs. Nov 11 - 12 greenlotusyogactr.com

Anxiety Busting

Learn what Sapta Dhatu Yoga is and uses. Gain an understanding of how to modify yoga practice per dosha, dhatu, and gunas. Learn about the five triangles of prana, pitta & kapha, Tanmatra in Yoga Therapy, how to transform dhatu to ojas and soma with sadhana, and insight and guidance in your own practice Nov 8 - 12 YogaNorthDuluth.com

Therapeutic Approach to Classic Asana

Himalayan Institute's Ayurvedic Yoga Specialist Unit 4: Clinical Use of Yoga & Ayurveda

Yoga North International SomaYoga Institute, Duluth Learn basic ayurvedic techniques to help us manage our stress and anxiety. You will leave with useful tools to support bringing your mind back to a state of ease, steadiness and clarity.

Nov 16 YogaNorthDuluth.com

Yoga North International SomaYoga Institute, Duluth We will look at yoga asana through a study of anatomy, kinesiology, and SomaYoga methodology & techniques so your own practice and students’ practice can flourish with ease. Specific SomaYoga techniques – such as aligning from the spine out to the largest joints and the extremities, and using self-pandiculation to increase mobility and function – will be studied within the framework of this intensive workshop.

Nov 3 - 5 YogaNorthDuluth.com

Ayurveda & Yoga Specialty Training: Sapta Dhatu Yoga: The Yogic Language of 7 Tissues with Indu Arora

Yoga North International SomaYoga Institute, Duluth You will learn practical application of yoga and ayurvedic psychology; dinacharya (daily routine), cleansing, asana, pranayama and meditation, additional training on the nadis (energy channels), how to work with private clients using yoga and ayurveda, how to assess and develop a treatment plan, diet and lifestyle interventions.

You will also practice client interaction and making individual prescriptions for yoga Nov 17 - 19 YogaNorthDuluth.com

Yoga North International SomaYoga Institute, Duluth

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