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RETREATS yoga + photography

LIZ ROBERT ARCH STURMAN

TULUM, MEXICO | MARCH 30APRIL 3, 2019 Join Yoga Journal for our first-ever yoga and photography retreat—at a beachfront eco-chic resort in the Yucatán! This pairing is for practitioners interested in being in front of or behind the camera.

WHAT TO EXPECT // Yoga and meditation with Liz Arch to spark creativity Sunrise and sunset shoots with Robert Sturman // Excursions to Mayan ruins and cenotes Flexible programming based on what inspires you

TO PREREGISTER AND FOR MORE INFORMATION, VISIT YOGAJOURNAL.COM/RETREATS

THANKS FOR CELEBRATING 12 YEARS OF PROTECTING STANDING UP WATER FOR CLEAN WATER CONGRATULATIONS EARTH MONTH LEADERS! We are so grateful for all you did in 2018 — caring guests, dedicated salons/spas, stores and Institutes. You’ve helped more than 1.2 million people gain access to clean water since 2007,* while also raising over $60 million for local and global environmental organizations since we began in 1999.

Thanks for standing up for clean water, thank you a million times over!

LEARN MORE AT 866.814.0506 OR AVEDA.COM/CLEANWATER.

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Salon Nurtur the Salon Aveda Experience Center – Center – Annapolis Daylily Spa Salon The Shops at Liberty Place CLINTON DAYTON COLUMBIA SARTELL West Park Row Salon Square One Brown PHILIPSBURG Aveda Experience Center – Michelle Kenric Hair & Spa Street Salon Night & Day Salon & Spa The Mall in Columbia ELLICOTTVILLE Square One Salon & Spa STILLWATER Enix PITTSBURGH A’salonna LORAIN Aveda Experience Center – A David Anthony Salon Ross Park Mall & Day Spa ©Aveda Corp. RHODE ISLAND VERMONT MEQUON PROVIDENCE SOUTH BURLINGTON Neroli Salon and Spa Rosebud O’Briens Salon MILWAUKEE SOUTH DAKOTA WILLISTON Neroli Salon & Spa – East Side O’Briens Aveda Institute BROOKINGS The Institute of Beauty 6XQʺRZHU6DORQ 6SD VIRGINIA and Wellness ONTARIO OWEN SOUND TENNESSEE FREDERICKSBURG REEDSBURG BURLINGTON Mane Street Hair Styling KNOXVILLE Tulip Salon and Spa Salon M & Spa Keora Aveda Salon Spa ST. CATHARINES & Boutique Douglas J Aveda Institute NORFOLK SHEBOYGAN Storm Hair Group MEMPHIS Aveda Experience Center – Entourage Salon MISSISSAUGA TORONTO MacArthur Center & Spa Aveda Experience Pavo Salon Aveda Institute Nouvelle Salon & Day Spa Centre – Square One Pavo Salon – Central WASHINGTON Shopping Centre Civello Salon Rachel’s Hair Designs BELLINGHAM SHEBOYGAN FALLS & Spa – Queen OAKVILLE Sandalwood Salon & Spa Salon 511 Civello Salon SPARTA Civello Salon & Spa & Spa – Rosedale Essentials Salon LYNNWOOD THIENSVILLE Salon Venere Perri & Palmacci Hair & Day Spa Aveda Experience Center – Tres Jolie Solace Alderwood Mall ORANGEVILLE TEXAS CANADA Henning Salon AUSTIN MILL CREEK ALBERTA Bradz Salon Salon Tagua CALGARY Ruiz Salon – Seaholm SEATTLE Aveda Institute Ruiz Salon – West End Aveda Experience Center – Diva Salon Spa – University Village CORPUS CHRISTI Country Hills Blvd. Chroma Salon and Spa Aveda Institute Diva Salon Spa – at the Alexis Hotel West Mount Royal DALLAS Chroma Salon and Spa– Redbloom Salon – Avalon Spa & Salon – Wallingford Bridgeland West Village Gary Manuel Salon Habitude – at the Locks BRITISH EL PASO COLUMBIA Foliage TUKWILA KAMLOOPS LEARN Aveda Experience Changes Hair Studio FRISCO Center – Southcenter Aveda Experience Center – KELOWNA Stonebriar Centre VANCOUVER MORE AT Europa Salon & Spa Aveda Experience Center – HOUSTON Vancouver Mall REVELSTOKE 866.814.0506 Josephine’s Day Spa & Salon Aveda Institute Portland – Birch & Lace Vancouver Campus OR AVEDA.COM/ Vanity Heights Salon VANCOUVER WISCONSIN KATY Civello Salon CLEANWATER. & Spa – Robson Aurea Salon & Spa CHIPPEWA FALLS Bravo Salon & Spa Civello Salon & Spa – LUFKIN South Granville DE PERE Bella Salon & Boutique VERNON of East Texas Dame Salon Spa Spruce Salon PLANO FITCHBURG Aveda Experience Center – Ecco Salon MANITOBA The Shops at Willow Bend HARTFORD WINNIPEG RICHMOND Salon East Salon & Spa Aveda Institute Zena Salon Spa HARTLAND NEW BRUNSWICK SAN ANTONIO Kirsten Salon FREDERICTON Aveda Institute Avalon Salon Spa MADISON K Charles & Co Aveda Institute MONCTON Cinema Hair Studio Nakai Spa Salon Studio MENOMONEE FALLS Salon Jade help you let gohelp youlet andmoveon. CONTENTS pain, post-traumatic stress features This ive-stepRestorative This The Good Fight Good The the ranks to become one the ranks tobecomeone journaling program will journaling program will weapons against injury, accessible, innovative, accessible, innovative, organizations thatare Yoga isrisingthrough and inclusive in every and inclusiveinevery corner ofthecountry. Serenity NowSerenity Good Karma Good of the military’s best best of themilitary’s Meet 10remarkable disorder, andmore. By L Yoga sequenceand By J making yoga more Awards 60 28 76 i i ndsay Tucker ll i an Pransky YOGAJOURNAL.COM / 4/ NOVEMBER 2018 November 2018 76

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14 41 23 41 live well practice well 23 The Must List 41 The Sutra Stay fresh with these detoxifying Visual artist Melissa Townsend re ects charcoal-infused must-haves. on the deep meaning of practice. 51 26 Teacher’s Table 43 Yogapedia Give Back Yoga Foundation cofounder Go on an alignment-based journey from Beryl Bender Birch’s vegan black bean Prasarita Padottanasana to Salamba on the cover Sirsasana II with teacher Jenny Brill. soup recipe will keep you warm this fall. 51 A sequence to fire up your core 43 Shift your perspective with this 51 Home Practice home practice Power up your core and legs with this 76 Easy ways to recharge in every issue thoughtful and dynamic strength-building 28, 60 The future of yoga: Here’s how sequence from vinyasa and itness teacher the practice is becoming more 12 Editor’s Letter Kristin Calabria. innovative and inclusive 14 Live Be Yoga Tour 60 Special report: How asana 16 Dharma Talk 56 Anatomy and meditation are taking root Shamanic teacher Sandra Ingerman in the military Tom Myers, founder of Anatomy Trains, helps us celebrate changing tides. 28 10 leaders in yoga service helps you align your feet and knees in 86 Classifieds standing poses for long-term hip and cover credit Robert Sturman 86–87 Yoga Pages sacroiliac-joint health. 88 Reflection Disclaimer: Images and the use of name, rank, and branch of service of military personnel does not imply endorsement of Yoga photographer Robert Sturman any federal entity. The views expressed are solely those

on his craft, acceptance, and peace. of the individuals interviewed and pictured. ZEV STARR-TAMBOR TOWNSEND, STURMAN, MELISSA ROBERT LEFT: FROM TOP CLOCKWISE

YOGAJOURNAL.COM / 6 / NOVEMBER 2018

Bring the power of yoga into mainstream wellness practices.

Kripalu School of Integrative Yoga Therapy

300-Hour Advanced Teacher of Therapeutic Yoga 800-Hour Professional Yoga Therapist Program

As approaches to health continue to evolve, yoga’s impact continues to reach far beyond the studio. As a proven vehicle for transformation, yoga is now being incorporated into settings such as hospitals, schools and universities, and drug and alcohol rehabilitation centers. Kripalu’s Integrative Yoga Therapy program inspires you to provide a wide range of potent techniques that empower your students and clients to facilitate balance at the physical, energetic, emotional, intuitive, and spiritual levels. Discover how incorporating yoga into healthcare programs elevates wellness and healing to a whole new level … and get ready to expand your therapeutic skills with asana, pranayama, mantra, meditation, and more.

Our next training starts in July 2019. Scholarships available.

To ensure your program space and preferred housing APPLY TODAY kripalu.org/ksiyt The Yoga Therapy Journey by Joseph Le Page The yoga therapy journey is a homecoming to a place of inner balance, awareness, and wholeness that, however distant, is always present in all of us. Yoga therapy sees each person as an expression and refl ection of infi nite possibilities and intelligence. The skill and practice of the yoga therapist comes through an in-depth understanding of all the facets of yoga, in order to open the door to the student’s potential for health, healing, and awakening. The yoga therapist serves as a guide or mentor in a student’s journey of healing and self-discovery. Rather than offering a diagnosis and treatment for a specifi c condition, the yoga therapist creates a safe learning environment in which the student can remember their own innate healing resources. The culmination of the yoga therapy process is to create a specifi c program that will ultimately be a practice for the overall wellness of the individual and not for the treatment of a particular condition—although the yoga therapist’s knowledge of the condition within the model of yoga therapy is an essential foundation for developing the approach. The practice is not static; it will change along with the changing needs of the individual. Yoga therapy offers a vision of optimal health at each level of the person—physical, energetic, psychological, and spiritual. The process of yoga therapy is a journey of healing and integrating all these aspects of ourselves within a growing awareness of who we are and the spiritual source of our being. Joseph Le Page is the founder of Integrative Yoga Therapy (IYT) and a pioneer in the development of yoga therapy training programs.

Stockbridge, MA | 800.848.8702 | kripalu.org/ksiyt

MISSION DRIVEN, DONOR SUPPORTED Kripalu® is a registered trademark of Kripalu Center for Yoga & Health. All rights reserved. Tasha Eichenseher Greg Brenton brand director, content & audience brand director, sales & marketing

Andrew Amill general manager

EDITORIAL GENERAL ADVERTISING executive editor Meghan Rabbitt midwest sales director senior editors Lindsay Tucker, Amanda Tust Cookman Campbell (847) 846-5527 senior content marketing manager Deanna Michalopoulos west coast sales director copy editor Steven Horne Kathleen Craven (415) 380-9642 contributing medical editor Timothy McCall, MD northeast & colorado sales director proofreader Taylor Lauren Ross Kelsey LaPort (631) 662-4228 researchers Nancie Carollo, Melinda Dodd, national endemic director Maya Dollarhide, Cathy Garrard, Wesleigh Roeca (415) 624-9459 Hannah Lott-Schwartz, Mitra Malek, Virginia Pelley, detroit sales Lisa Rogal, Taylor Lauren Ross, Joy Wingfield Rick Bald (312) 315-5109 contributing editors Roger Cole, Jason Crandell, marketplace sales manager Kate Holcombe, Sally Kempton, Judith Hanson Lasater, Jennifer Hall (303) 253-6419 Ray Long, Richard Miller, Richard Rosen, Asha Wolf editorial web producer Bridget Creel MARKETING contributing digital editor Jennifer D’Angelo Friedman senior marketing designer Tanya Cantu integrated marketing manager Lindsey Carrier ART digital marketing manager Kaitlyn Brennan art director Melissa Newman marketing coordinator Callie Morocco photo and video director Christopher Dougherty associate art director Brigette Merkel CONSUMER MARKETING contributing designers Vanessa Fiori, Renée Noel-Cutler consumer marketing director Collin Stewart email marketing manager Rebecca Schmidt PRODUCTION group circulation director Jenny Desjean prepress manager & color specialist Joy Kelley group fulfillment manager Angela Martinez ad coordinator Cossette Roberts circulation analyst John Lorenz ACCOUNTING online marketing manager Lisa Milner business manager Alice Morgan single-copy sales manager NPS digital marketing associate Trevor Dye

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PRESIDENT & CEO Andrew W. Clurman SENIOR VICE PRESIDENT, CHIEF FINANCIAL OFFICER & TREASURER Michael Henry Kripalu CHIEF INNOVATION OFFICER Jonathan Dorn VICE PRESIDENT, AUDIENCE DEVELOPMENT Tom Masterson VICE PRESIDENT, PEOPLE AND PLACES JoAnn Thomas VICE PRESIDENT, PRODUCTION AND MANUFACTURING Barb Van Sickle Schools VICE PRESIDENT, INFORMATION TECHNOLOGY Nelson Saenz AIM BOARD CHAIR Efrem Zimbalist III Discover the teacher you © Cruz Bay Publishing, Inc. were meant to be. LOGO LICENSING, REPRINTS, AND PERMISSIONS An incredible journey awaits Contact Brett Petillo, Wright’s Media: (877) 652-5295, [email protected] when you follow your path. Mailing list: Occasionally, we make our subscriber list available to carefully screened companies unless the subscriber advises us otherwise. To remove your name from promotional lists, for changes of address, and for any other subscription matters contact: Stockbridge, MA | 800.848.8702 Yoga Journal, PO Box 37274, Boone, IA, 50037-0274. Email the subscription customer-service department: yogcustserv@cdsfulfillment.com. Call subscription customer service, Mon–Fri 7 a.m.–9:30 p.m. CST; Sat–Sun 8 a.m.–6 p.m. CST: (800) 600-9642 (US & Canada) or (515) 237-3669 from other locations outside the United States. All issues of Yoga Journal are now available on mi crofiche from ProQuest, kripalu.org/schools 300 N. Zeeb Rd, Ann Arbor, MI 48016. Copyright 2018 by Cruz Bay Publishing, Inc. All rights reserved. No part of this publication may be reproduced without written permission from the publisher. Yoga Journal is not responsible for advertising claims. The editorial content of Yoga Journal should not be used as a substitute for professional health care. Talk with your doctor before starting any new exercise regimen.

YOGAJOURNAL.COM / 10 / NOVEMBER 2018 ADVERTISEMENT

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Selfless service

IN 2007, a year after I graduated from my irst terms years earlier. My initial teacher training covered 200-hour vinyasa teacher training, I moved to the yogic concept of seva, or “selless service,” but it Hong Kong for work. Worried I’d lose momentum didn’t talk about what that meant beyond volunteer- with my teaching, I started volunteering at a refugee ing time. What I heard at the YSC conference and center in Kowloon, in a notorious building called have discussed over the last few years with friends and Chungking Mansions. The bottom loor of this dete- colleagues has deepened and expanded my under- riorating high-rise was bustling with food stalls, standing of how seva can look in practice. I’m in awe electronics shops, and bodega-like businesses. I’d of the number of organizations and the resources now make my way through the crowds to the elevator, available in this burgeoning ield. sweat my way up a few loors, and then clear out a Yoga Journal is proud to feature the passionate classroom full of desks, pushing them toward the eforts of tireless impact organizations in our annual walls to make Good Karma Awards (page 28). This year we asked room for the ive experts in yoga service—from YSC; the Give Back Yoga or so women who Foundation; Yoga Alliance; and Lululemon’s social usually stood impact program, Here to Be—to evaluate entries. And hesitantly by the thanks to a generous donation from Lululemon and door until invited Here to Be, all 10 inalists will be attending next year’s in. Most had come YSC conference. Plus, one organization, ACT Yoga, from Nepal and has been awarded a $10,000 grant to help expand or Sri Lanka and deepen its work. Marshawn Feltus, founder of ACT spoke very little, Yoga and a former inmate, is making huge strides in if any, English. improving his community in Austin, one of the most They were in a violent neighborhoods on Chicago’s West Side, by holding pattern, teaching yoga in jails, schools, community centers, spending uncer- and other institutions. tain days waiting In this issue, we also explore yoga in the military to see if they and how asana and meditation are helping active and their children duty service members become more resilient in the ABOVE might have a future in a new home. We didn’t have face of injury, pain, and trauma (page 60). Then, In the early morning mats, the loor was dirty, and I had no idea what for those of you who serve (or are simply exhausted), hours in Chicago, I was doing. I don’t remember planning much. I had we ofer up a Restorative Yoga practice from Jillian Robert Sturman photographs our never heard of trauma-informed yoga. Pransky (page 76) that can help you recharge. 2018 Good More than 10 years later, I attended my irst For me, yoga service is about the future of yoga. Karma Awards Yoga Service Conference by the Yoga Service Council The Yoga Journal stories you’ll ind in this issue and grant recipient, (YSC) at the Omega Institute—to meet some of the moving forward paint a picture of the grassroots work Marshawn Feltus. people who have dedicated their careers and lives happening around the globe to create a roadmap for to using yoga as a tool for positive change in their how to be a catalyst for positive change. The destina- communities. In a session called “Skill in Action: An tion? A future in which yoga plays a deep role in Exploration of the Intersection of Yoga and Social altering the fabric of human health and happiness in Justice,” yoga teacher and author Michelle Johnson every community, workplace, and home—a world in shared this quotation from aboriginal advocate Lilla which yoga is accessible and inclusive. We hope you Watson: “If you have come here to help me, you are are as inspired as we are! wasting your time. But if you have come because your liberation is bound up with mine, then let us work

together.” Yes. I wish I had been thinking in those DOUGHERTY CHRISTOPHER

YOGAJOURNAL.COM / 12 / NOVEMBER 2018

LIVE BE YOGA TOUR

Notes from the road Every year, Yoga Journal sends ambassadors into the field to get a view of yoga from the ground up. Our reps this year—yoga teachers Jeremy Falk and Aris Seaberg— share what they’ve learned about inclusivity, service, and being in love with the practice.

Yoga Journal Based on what you’ve seen, It’s inspiring to see yogis like Aadil and Savitri just speaking up and talking about topics what do you think the future of yoga will Palkhivala at the Alive and Shine Center in like assault and inclusivity but actually look like? Bellevue, Washington, standing strong in the using the practice to bring about a shift. traditions of yoga. Jeremy Falk The future of yoga is being YJ What has left a lasting impression? shaped by conversations about inclusivity, YJ How can we remain rooted in those tradi- JF Organizations that are living examples of accessibility, and authenticity. For example, tions and make the practice accessible? yoga in service. For example, I Grow Chicago in Charlotte, North Carolina, the yoga com- JF Some of my favorite moments on the is a nonproit working tirelessly to heal the munity is holding summits around healing tour were of meeting master teachers who most violent neighborhoods in the city, in #metoo and the culture of exclusivity created wanted to discuss the integrity of the prac- part with yoga. In London, the organization by the commercialization of modern yoga, tice as it popularizes around the globe. In Ourmala provides safe spaces and trauma- which has perpetuated the idea that yoga is Washington, DC, John Schumacher urged informed yoga classes for refugees. My big- for young, skinny, aluent white women. students to stay connected to a lineage, cit- gest takeaway is that when we create a culture Aris Seaberg A few teachers said that yoga ing the adage, “If you want to dig for water, of inclusivity, it ampliies our ability as yogis in the West has become wide but is lacking dig a deep hole, not several shallow ones.” In to create positive change. depth. But I feel there is a conscious shift London, Stewart Gilchrist reminded us that AS Every single person I have interacted happening. Yoga is here to stay and is going to yoga is not a wellness trend but a timeless with on this tour has made an impact on me. grow much deeper—deeper into our culture philosophy of self-realization and service. Some have shown me ways I can grow, as but also deeper in the sense of what is taught. AS These practices have stood the test of a human and as a yoga teacher; some have time, and now I see them expanding into reminded me what it looks like when ego To learn more about Aris Seaberg all corners of the world. It has been inspir- takes over; and some have been outright rev- and Jeremy Falk’s adventures, ing to witness the integration of social olutionary and inspiring. As I now dive into visit yogajournal.com/livebeyoga. issues and yoga. Yogis like Raquel Bueno facilitating a training, all of this will inluence

from Liberation Yoga in Nashville are not my practice and my teaching. STURMAN ROBERT

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Full moon rising As a new season dawns, shamanic teacher Sandra Ingerman helps us celebrate changing tides.

WHEN I LIVED IN SAN FRANCISCO IN mony, shamans move beyond ordinary planet. And it is also through ceremony 1980, I was introduced to shamanic thinking into unseen realms, which are that shamans receive guidance on how journeying. I loved this practice, which filled with great beauty and spiritual to restore harmonious energies—from taught me how to receive my own healing energies that can empower our the natural world, helping spirits, and spiritual guidance by traveling outside lives. In these realms, shamans can their own inner wisdom. of time and space to meet with helping see disharmonious energy patterns In shamanic teachings, every and compassionate spirits. that need to be rebalanced in order to spiritual act we perform is a ceremony. Using the ancient power of cere- improve the health of people and the When we recognize the sacredness of JULIA TOCHILINA/SHUTTERSTOCK

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each moment, miracles hap- observe alterations in the land- pen. During the early 1980s, as scape, migration patterns of birds, I explored the many facets of and appearances of certain ani- shamanism, I was drawn to creat- mals. Witness the death of older ing shamanic ceremonies to heal life forms in autumn and winter As the moon my past and to manifest what my giving rise to new plants, trees, soul desired. flowers, and baby beings in spring Creating sacred ceremonies and summer. transitions during seasonal and lunar transi- Become attuned to times of tions helps us navigate changes the year when nature is more from newness within and without. It is impor- expansive and expressive and tant to celebrate the sunrise, times when growth around us to fullness, sunset, new and full moon, and slows down—when nature lets seasonal changes as connected go of the old and turns within for rather than separate. When we regeneration. Discover how the become aware observe changes in the quality light changes at these different of light between the sunrise and times of the year. Notice how the of how this sunset, or the changing phases of texture and quality of the air feel the moon and seasons, we recon- different as the seasons flow into nect to a sense of organic flow— one another. This will help you cycle deeply how all life experiences are woven to reflect on your personal cycles together. Here are some simple so you can align with seasonal impacts you practices to get you started: changes, within and without. During seasonal changes, physically and Connect with bring your ceremonial work to nature’s f low your favorite place, and sing, write Stand in nature. Close your eyes, letters to the earth, and receive emotionally. and notice in your body how messages of deep wisdom. For everything is moving and flowing. example, if you live near an ocean, Our bodies When I was growing up, I try performing a ceremony on the used to watch cartoons of the shore. The ocean is a powerful are mostly sun, trees, and plants singing and source of love and wisdom. There dancing gracefully. This is actu- is so much to learn by watching ally what occurs in nature. Every the ocean, listening to the sound water. Just season, lunar cycle, and transi- of the waves, smelling the salt in tion is part of a great flow. Feel the air, and feeling the humidity. as the lunar this flow as you rock back and Standing with bare feet on the forth and from side to side. sand while performing a ceremony Once you enter this state, you in which people sing to the ocean, phases change can join the flow of life rather talk to it, and listen for messages is than trying to control it. Nature’s heartwarming and inspiring. the tides, flow cannot be controlled. Once you learn how to surrender and Honor the cycles move with it—when you walk of the moon you can feel with the flow of life instead of As the moon transitions from against it—health returns on all newness to fullness, become changes levels. Bringing a ceremonial aware of how this cycle deeply frame of mind to your time in affects you physically and emo- happening nature infuses the simplest acts tionally. Our bodies are mostly with sacredness. water. Just as the lunar phases change the tides, you can feel inside of you. Observe the seasons changes happening inside of you. No matter where you live, you When you tune in to the experience the four phases of phases of the moon, you may the changing seasons. You can notice that during certain times

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your creativity and activities are better supported. We are all unique beings, As you honor and your cycles may be different from anyone else’s. Be open to discovery as land and PREMIUM QUALITY you explore how the phases of the moon support your needs. The new moon is a time of beginnings. life during It is a time to experience rebirth and begin working on new endeavors such seasonal and Pure as welcoming a new relationship, starting a project or job, or moving into a new lunar changes, OMEGA-3 home. Imagine yourself looking up at the night sky and seeing the sliver of the new moon. Feel the strength of rebirth. realize that As the moon waxes, nurture what you began during the new moon. For every day is a many, the full moon is a powerful time to perform ceremonies and healing work. This is when the moon’s energy natural cycle. is strongest. During the full moon, people’s moods change; hospitals and police stations get busier. People do not or solstice through our invocations, know what to do with their energy. songs, and dances. A wonderful way to channel this energy is to perform a ceremony to honor the Slow down full moon with healing and blessing Most of us live fast-paced lives and are work. The abundance of power makes not aware of how our physical energies the full moon a potent time to gather and moods change with the seasons and groups through virtual ceremonies and lunar cycles. When we slow down and work together in service to the earth. perform ceremonies to honor the flow of Once we move into the phase of life within and without, we learn how to the waning moon, we can take a breath follow the cycles of nature. When we re- and relax before a new cycle begins. connect to the lunar cycles and changes in Many shamanic and spiritual practi- the seasons, we feel more embodied and tioners choose to perform their releasing attuned to our connection to the earth. and blessing ceremonies during new and Just as you honor the land and all of full moons and on the equinoxes and life during seasonal changes and lunar solstices. Spiritual energies are abun- phases, realize that every day is a natural dant to support ceremonies as we release cycle. Each day, you can integrate simple challenges, ask for blessings in starting ceremonies to express gratitude and new projects, or face life transitions. respect for the land where you live; all As we ask for assistance, we also cel- living beings; the elements of earth, air, ebrate the phase of the moon, equinox, water, and fire; and your own life.

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Beryl Bender Birch’s vegan black bean soup

SERVES 6 This soup is great in the fall and winter. I love the spicy, smoky flavor from the chili peppers—and the sweetness from the tomatoes. Plus, it delivers a huge hit of protein. Savor it on its own, or serve it with a salad, guacamole, corn tortillas, or rice with steamed greens.

1½ cups dried black beans (or 3 cans, ring constantly until you smell the cumin toasting, 15 oz each) about 1 minute. Remove from heat, add garlic, 1 tbsp olive oil and stir for 1 minute. Add mixture to beans. 1 medium yellow onion, finely chopped Combine broth, tomatoes, chipotle pepper, 1 jalapeño, seeded, finely chopped guajillo pepper, and pasilla pepper in the pot, 1 tsp oregano and bring to a simmer. Cover, and simmer over ½ tsp cumin low heat, 1 hour. (If you prefer a thinner soup, 3 medium garlic cloves, minced add additional water.) Carefully scoop out the 1 quart vegetable broth chilies, and discard them. Transfer mixture in batches into a blender, and pulse to a slightly 1 can (14.5 oz) fire-roasted, diced tomatoes chunky consistency. Season with salt and black with green chilies (I like Muir Glen.) pepper to taste. Serve garnished with avocado 1 dried chipotle pepper (or 1 tsp chipotle slices and a sprig of cilantro. powder) NUTRITIONAL INFO 241 calories per serving, 6 g fat (1 g 1 dried guajillo pepper saturated), 38 g carbs, 5 g fiber, 9 g protein, 761 mg sodium 1 dried pasilla pepper (If your local grocer doesn’t carry pasillas or guajillos, order them online at americanspice.com.) 1 avocado 6 cilantro sprigs

In a bowl, submerge dry beans in water, and soak overnight. Drain, and rinse thoroughly. (If using canned beans, drain and rinse before cooking.) Add beans and 6 cups water to a large pot (beans should be covered by a couple inches of water). Cover, and simmer over medium-low heat until beans are soft, about 1 hour. (Keep an eye on it to make sure there is a soupy layer

of water in the pot at all times. Add JENNIFER OLSON; FOOD STYLIST: PHOTO: NICOLE DOMINIC; PROP STYLIST: ERIC LESKOVAR; BERLAND LAURA HEADSHOT: more if necessary to ensure beans don’t burn.) Warm oil in a skillet over medium heat. Add onion and jalapeño, and cook until onions are soft and transparent, about 5 minutes. Turn heat to low, and add oregano and cumin (and chipotle powder, if using), stir-

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CHRISTOPHER DOUGHERTY MARSHAWN FELTUS Founder, ACT Yoga

NOVEMBER 2018 / 29 / YOGAJOURNAL.COM WE ASKED FOR YOUR HELP in nominating organizations with a track record of success- fully integrating yoga into local communities as a tool for health and happiness. Thanks to all of you who answered the call! It was inspiring to learn more about the expanding role of yoga service. To determine our 10 i nalists, we relied on the expertise of partners from the Yoga Service Council, Give Back Yoga Foundation, Yoga Alliance, and Lululemon’s social impact program Here to Be. Together they chose 10 exemplary organi- zations that are making bold strides in their communities. Thanks to a generous grant from Lululemon and Here to Be, all 2018 Good Karma Award winners will be heading to the annual Yoga Service Conference at Omega Institute next May, and $10,000 will go to ACT Yoga, an organization founded by a former inmate who began prac- ticing and teaching yoga while incarcerated. He now works tirelessly to bring the benei ts of yoga to underserved commu- nities throughout Chicago. Read on to learn more about this year’s winners and the ways they are shaping the future of yoga.

LEARN MORE If you want to start or grow your own yoga service organization, see tips from our Good Karma Awards advisory panel at yoga journal.com/yoga-service.

YOGAJOURNAL.COM / 30 / NOVEMBER 2018 CHRISTOPHER DOUGHERTY “I wasaknuckle-headk k altercat S hoods onCh thought h At age17, MarshawnFeltus A nat the mostv defend express at Ill persuaded h ence w Center, another 38 years Feltus wassentencedto asana bath towel(theyd He reluctantlyrolledouta Wh took mepastthephys “It wassenselessv a bravadoway,” hesays. yoga mats) out as space, andw on i seven classesaweekand and feltlessag replace h and calledonFeltusto of theclasssteppeddown act calmer, wassleep fellow eventually teach classes fortwoyears— utes ofh d cles andmymentalstress became theonlyorgan months later, the t an for me.” Overt tens nstruct i i ce, heknewhadfound i i lled anotheryoungman. ssolv de, hegot i i i i mportant tool.“Ifelt v ts record.“Myexper le hewas i i no i on release i ty atIll ve ofAust i i i i nto aconsc i nmates. H i ngle v i ng. Itwas i i ng terr th yogaeventually i s R ng morethan800 on andshot ng myanger i i i s n statepr i m. Feltusled s l i fi i olent ne ver Correct rst yogaprac- i i n anoldchapel no i i i i fe wasover. nto astreet i m totryyoga. i cago’s West th i olent ncarcerated i i tory and i me, hefelt i ACT YOGA s R i tated. Afew i i i n n, oneof n mymus- i MARSHAWN FELTUS, nmate ng upto i i i i s program nstructor i fi nstant ng better, i i dn’t have ve m i ous way ver w i i olence.” i son. ghbor- nc i n i i i cal dent i on WINNER zed i i FOUNDER GRANT i d - i n- th- spreads thepract h i Yoga—wh ness, Change, Tr acronym heused i perspect ety,” hesays.“Ihadaclearer thoughts andgoals.” lessons I’dlearnedandmy stud at Ch opened Aust to br L (a resultofIll 9 months,Feltuswasreleased of yogatoh for-day structure, to Aust t served half theor enroll teach self-help programs).Now, by commun 200-hour teachertra to encourageother neursh He completedalocalentrepre- of th of mypersonall n add nst i i me onparole).Hereturned i fe Commun m asecondchanceatl He callsh After serv i program, Here to Be, to program, HeretoBe, tut i i i grant fromL help deepenitse o, w o, nk ng theheal i and its social-impact and itssocial-impact i awarded a$10,000 cago Yoga Centerand ng yoga i i t ACT Yoga willbe n theGED, college,and i i i i ons aroundCh i p programanda i n w n pr on toh ng aboutallaspects i i i ty centers,andother ve toexam and reach. and reach. th i i ch standsforAware- g i i th anewpurpose: i i i n theBethelNew i i son w s commun nal sentencewas s stud i ng 18yearsand i no n’s i ty Center. i i ululemon n ja s stud i i i s’s formerday- fe andsoc i fi ng power umph (an rst yoga i i i ce thatgave i n wh n pr i th other i o ACT ls, schools, i ect ect i nmates to ne the i n i o, he i i cago, i i son i ng ty. ch i fe. i - ? ? ? 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The andtake time toclosetheireyes take the peopleactually so few do forthem.Itamazesmehow on what yogaisandwhatitcan component istoeducate people MF: use the$10,000? future, andhowdoyouplanto YJ: MF: the yogicconceptof YJ: MARSHAWN FELTUS: YOGA JOURNAL: or “sell how ithelpsyourcommunity? describe ACT’s missionand erent people need. If you try erent peopleneed.Ifyoutry What areyourgoals forthe How doyouembody This isareally timefor This key Yoga ismultidimensional, ess service”? x ourwebsite, their grocery lists. theirgrocery a mealforsomeone Can you seva The i The , rst con Sharath Jo to breatheproperly,” says three-and-a-half acresofland “Each humanneedsabout everyday l Ashtanga Yoga Inst Mysore, Ind w powered, weloseconnect ACRES YOGA AND AHALF THREE human to afundamentalpartofour Acres Yoga, anonpro space forpeaceandwellbe i heal lem, NewYork, says Yoga br banks—Three andaHalfAcres recovery centers,andfood zat By partner not otherw yoga tospaceswhere LARA LAND, s creat i th adeepappl i ons— fi i ned, trapped,ord ng, spaceforconnect i i ty. ThreeandaHalf i ng space: space for ng space:spacefor ngs trauma- i nclud i i i fe: When we feel fe: Whenwefeel i ng w s, d se ex i a. 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YOGAJOURNAL.COM I wasi ess service when everyone is is wheneveryone ess service How didyoui rst introducedtoyoga uence your / 32/ nd NOVEMBER 2018 CHANGE 4 YOGA FOUNDER KATHRYN THOMAS, throughout thestate. op o uals, andthose More than80Y4Cfac veterans, trauma byserv that helpsothershealfrom a Flor founded Yoga 4Change(Y4C), populat enough—for the her acc stepp mended yoga.Thomassays made herfeell her phys of herfeet.To helpherrecover, Monterey leftherw deployment aboardtheUSS damage andnofeel after a2012acc naval av Kathryn Thomas,aformer never fl er i o i i d-spec ng 6-week,10-week,and i i da-based organ ng ontotheyogamat y hel i i dent. In2014,Thomas ons: youth,m i i ator, wastoldshe’d cal therap i ncarcerated ifi i copters aga c programsex i i ng fourspec ke shewas i i n recovery. dent dur fi rst t i i st recom- i th nerve ng i i i i l me s l zat i i i tary nd t i n one i i es i n ng i on i v i nce i i ifi st d- c

FROM LEFT: ROBERT STURMAN; TIFFANY MANNING PHOTOGRAPHY ? ? ? Q &A violence prevention programs. management ordomestic sentence individualstoanger gramming, like theway they viduals toYoga 4Change pro- judges are nowsentencingindi- sentencing. Fourth Circuit programs beingusedincourt through thedatahasledtoour shown impact gramming. The health before ourpro- andafter sleep, wellness,andmental anxiety, post-traumaticgrowth, measuring self-compassion, ton University. includes This data usedforresearch atBos- quantitative andqualitative both our programs, wecollect KT: YJ: KT: YJ: KATHRYN THOMAS: What makes Y4Cunique? YOGA JOURNAL: look like at Y4C? started? with BostonUniversity get for thestudy. we were funding abletosecure Once weformedapartnership, Yoga of evaluation Change. 4 a research do day one to hoped enjoyed workingtogether and the Yoga Council. We Service Rousseau throughworkwith way—that’s why wedothis. andpositive body inanew yoga, shewasabletofeel her a copingtechnique.Through she’d blocked of sensation as so muchtraumainherlife,and human tra to learnshewasinvolved in feltmy hips.” never I’ve Icame Ifeelmy hips. “Oh, my God. Dog, andshestoodupsaid, us anddidoneUpward-Facing her elbows.Shebreathed with with scarsfromherwriststo came intooneofourclasses

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CONNOR SULLIVAN CHICAGO I GROW Robb a s s peace andsafetyback wood—a h to take backyourcommun “If to promoteheal commun Campus. ZeldaMayer, d I GrowCh more through In 2014,Ch of development,spoke w Empower res hood—w about theorgan i i organ l focused on“creat where lovel zone. W a ne and Carrollwantedtoknowwhy was be FOUNDER ROBBIN CARROLL, ng, tutor n thenewsoftenfor i i ves. At thet mple yetpowerfulph i i n doubt,love.” mple quest i ghborhood i n Carrollarr i zat i ng treatedl i / 35/ th am i i i ty center, thePeace th as i ng, mentorsh i on oers yoga,garden- cago beganw i gh-cr i cago bus i ves i i me, Englewood was me, Englewoodwas dents tobr i i i i ts res on: “Do you want on: “Doyouwant mple goal: mple goal: ss i i i ng through a ng througha i zat i me ne n herownc n publ i i i on statement on statement ved ng a world ng aworld i i ke awar on’s e i dent-run dent-run i i nesswoman nesswoman ts v YOGAJOURNAL.COM i i i n Engle- i i losophy: losophy: p, and p, and i nto the ghbor- c,” the i i i rector rector i th th ng ng i olence, olence, th us th us i orts orts ty?” ty?” i ty ty i r ? ? ? Q &A planting l but thosecold-bloodedkillersare theones munity center.” Robbin said,“Ihearyou, letting cold-bloodedkillersintoyour com- Robbin asideandsaid,“You know, you’re the policecommanderattimepulled ofourmodel.Whenwei part cleaninguptheblock. started some garbage bagsoutofherhandand Mables, native.He anEnglewood justtook director,her wasourco-executive Quentin iborhood. The rst personwhoapproached wantedtohelphealtheneigh- people ifthey asking Subway sandwichesandstarted founder, Robbin, showeduponeday with Street, usedtobeincredibly violent.Our the cornerofWest Honore 64thandSouth does I Grow Chicago focus on? does IGrowChicago focus ZM: inIGrowChicago’s workandmission? YJ: ZM: YJ: ZELDA MAYER: YOGA JOURNAL: It’s thecommunity needs. whatever tutoring. andafter-school transportation yoga classesandteachertrainingstojob from hope andhealingtoall—everything racism. We runprogramsaimedatbringing the rootsources ofpoverty, isolation, and How doyouengage thecommunity How didyouget started? We hire community members—that’s area location, aroundourcurrent The owers inourgarden.” It addresses trauma and What kindofwork rst started, of theLos AngelesF Pol expanded to there, here range ofclassesandtra nel ofalltypes. i RESPONDERS FOR FIRST YOGA i sens for F personnel, foundedYoga i ground veterans andact Ol OLIVIA KVITNE, ngs foremergencyperson- ency tra n 2013tobr i v i ce Departments.From i a Kv i i rst Responders (YFFR) t i ve yogaandres i nvolves yogafor i i n tne, whoseback- i ng tomembers orts have i ng trauma- i nclude aw i ve m i re and FOUNDER i i l l- i tary i n- i de ? ? ? Q &A yoga isabenei built fortakingthatmuchofabeating,and systemisn’t our entire nervous lives.The day—one youorImightseein shift—than inone trauma, loss,death,anddestruction focus oni focus OK: YJ: OK: for i YJ: OLIVIA KVITNE: YOGA JOURNAL: with thispopulation? tion is: I lovetheSanskritlanguage. Buttheques- the language. It’s nothingagainstSanskrit; work” isreally pranayama, butwechange dif hatha yoga,butwe’re brandingitalittle and get more people onboard? what they need. what they day andunderstand population feelsevery as closeIcouldsofeelwhatthis burns andi academy, too,whichinvolved doinglive police academy training.Iattended ai I didpoliceride-alongsandwentthrough YOGAJOURNAL.COM erently. breath- Whatwecall“tactical How didyouprepareforworking How yourteaching doyoucustomize

rei The yogawe’reThe doingistraditional When I was developing thisprogram, When Iwasdeveloping What’s going bemore benei ghters andpoliceoi rst responders? ghting i cial tool for regulating it. cial toolforregulating it. First responders seemore Why didyoudecideto re. Iwantedtoget / 36/ cers? cial NOVEMBER 2018 re re UNION CULTIVATE n commun sented w courses. Thehope d to createalarger, more i a var econom to the a broaderrangeofsoc t want todeepenthe local yogateacherswho fi Atlanta-based nonpro t Cult i Teacher tra enr t i FOUNDER RACHELLE KNOWLES, nstructors whobr ng, canalsobeproh nclus nanc i i ifi ce throughspec vely expens i i ty verse commun cat i ch i i vate Un tself becomesmore i ety ofperspect i i i on courses,though i i r pract ve andequ al ass ng andl i c pos i i ty, thecommu- th i i n n theyoga i i i stance to on prov i i ce. W ngs andcer- ve. The i t i i fe-chang- ons repre- i ty of i i al table. i ng i i th i s i r prac- zed i i i ves des b fi t i i o- -

FROM LEFT: GORMON HOUSE PHOTOGRAPHY; MARY CLAIRE STEWART ? ? ? Q &A ning thisorganization? learnedinrun- son you’ve les- has beenanimportant an impact inothercities. an impact ships withtheaimofmaking into more strategicpartner- tuition. We’re alsolooking providing uptohalfoftheir their i aspiring teachersthrough we’ve movedtoward putting butrecently,instructors, on assistingonlycurrent moving forme. diaspora. wasjustso That fromtheAfrican practices anchoring itwithspiritual queer peopleofcolorand is formingaworkshopfor of as away ofreciprocating the of community-based project createthat they somesort of large-grant recipients is training. Onethingweask his200-hour complete student $1,800tohelphim motion. using motiontogenerate tance. Itwasalmostlike RK: with i helped someone you’ve YJ: RK: it? started sinceyou and evolved organization grown YJ: i vate Union wasawarded its within two months,Culti- with a$2,500grantand of tance toget CultivateUnion dollars ini I hadtensofthousands Ididn’t waituntil action. taking there andstart you justhave toget out If youwanttomake change, RACHELLE KNOWLES: YOGA JOURNAL: rst $500ini erings. This young man youngman erings. This the ground. I started theground.Istarted

Can youtellusabout How hasthe Initially, wefocused This year we granted a yearwegranteda This rst teachertrainings, nancial assistance? nancial assis- nancial assis- What What

COURTESY OF KERRI KELLY FOUNDER KERRI KELLY, CTZNWELL ates accord that. Thenonpro pronged approachtobr people.” Itusesathree- Well-be i r treat i other ground that change that “changebeg that i are rooted All CTZNWELL’s methods med the worldahealth more equ n personal pract soc n i for ment— on thepol act a weeklytoolk read campa s determ nst nto allof s ad i i i ght, butourpol ty bu ty-based organ i i i on. R i nsp al just tut i i i tat ntegrates yogaand ng, andnumerous i i g t asone.CTZNWELL i i i i i gns topromote ld ons don’t always i i nclud tally fl i r ng on tohelpmake i i i ch w i ng c i i ng, andcollect ned tochange i i table place. ts act ce—CTZNWELL t i i i n presenceand i s ahuman cs ofwellbe ng tothe i uent, commu- nto real i i i ng apodcast ng pract i v i th resources i t ofcurated ce, commu- i i c engage- v i fi i

t t oper- i i zat ns w i st work. i cs and er and i i on ty: i i dea i ces th i i ng, ng i ve ? ? ? Q &A primary mission? primary selves and serve thebigger whole. selves andserve our- beyond we saw topractice anopportunity of ourselves yoga, wehave tolearnhowtake better care where everyone canbewell. where everyone theconditions andhelpbringforth practice Wean election. day incivic canengage every enough tojustshowupwhenthere’s acrisisor you buyorganicandvoteyourvalues.It’s not you go toyogaclassandthenhitthestreets; You wake up,meditate,callyourrepresentatives; should besynonymous withyogapractice: ofcivicengagement practice that everyday need tobeacknowledged andhealed.It’s an misogyny, that andinequality inthiscountry systemic barriers,suchasthelegaciesofracism, we’reCTZNWELL, allabouttacklingthebig That’s notbyaccident;it’s fullysystemic.At whogetsbetween tobewellandwhodoesn’t. democratize well-being.Currently there’s agap KERRI KELLY: YOGA JOURNAL: KK: YJ: KK: YJ: ally socialandpoliticalchange. community organizing,andeventu- yoga service, gravitating towardon apathofpurpose.Istarted to helpmenavigate thegriefandchaosget meant tobesafeandwell.Andyogawasthere Ihadlearnedaboutwhatit mantled everything I lostmy stepdad,ai How informCTZNWELL’s doesseva work? How didyouget involved inthiswork? If we truly want to embody the practice of If wetrulywanttoembodythepractice My big politicalwake-up callwas9/11,when and CTZNWELL isworkingto CTZNWELL oneanother. WithCTZNWELL, What isCTZNWELL’s reman. That momentdis- reman. That Meet our advisory panel Learn more about the thought leaders in yoga service who guided us through our outreach and selected the winners.*

AMINA NARU SAVANNAH ROB ROACH SCHWARE Amina is co-execu- tive director of the As a Collective Rob heads the Give Yoga Service Coun- Impact Specialist at Back Yoga Founda- cil (YSC) and the Lululemon, Savan- tion and is presi- owner of Posh Yoga DAVID LIPSIUS nah leads brand PAMELA dent ex-oi cio and JENNIFER in Wilmington, Dela- and communica- STOKES an advisor for the COHEN HARPER ware. She’s a con- David is the Presi- tions for the social EGGLESTON Yoga Service Coun- tributing author dent and CEO of impact program cil. In late 2006, Jennifer is the board to the books Best Yoga Alliance, Here to Be, which Pamela is co-execu- Rob brought his two president of the Practices for Yoga an independent creates access to tive director of the decades of man- Yoga Service Coun- with Veterans and nonprofi t organiza- yoga as a tool for Yoga Service Coun- agement experi- cil and founder of Best Practices for tion that advances greater health, resil- cil and founder of ence with the World Little Flower Yoga. Yoga in the Criminal the development of ience, and commu- Yoga2Sleep. A certi- Bank to a second She brings embod- Justice System and yoga professionals nity for all. fi ed yoga teacher, career: helping to ied mindfulness currently the project and advocates for yoga therapist, and grow the yoga ser- programing and manager for Best safety and inclusion ? meditation guide, vice movement. He education to Practices for Yoga in yoga. He is also YOGA JOURNAL: she’s completed wanted to combine schools nationwide with Survivors of president of Yoga What advice specialized training his development and serves stu- Sexual Trauma, Alliance Founda- would you give to in plant-based nutri- and project man- dents, families, edu- slated for 2019. tion, a related those starting seva tion, stress manage- agement expertise cators, and mental nonprofi t that of ers projects? ment, meditation with his passion for health providers. ? grants and scholar- SR: Listening is an and mindfulness, yoga by forming an Her primary goal is YOGA JOURNAL: ships to yoga action. It’s radical, and yoga for trauma organization whose to help children, and What is the most professionals serv- and it should be in veterans and the mission it is to bring those who care for exciting thing you ing underserved the foundation of military. She works yoga to under- them, thrive in the see happening in populations. how you build your with service mem- served populations. world—regardless yoga service? project. The most bers, veterans with of circumstances— AN: When I i rst ? meaningful impact PTSD, and military ? and navigate chal- began teaching in YOGA JOURNAL: happens from work and veteran caregiv- YOGA JOURNAL: lenges with a sense detention centers What advice that begins with ers. She is a contrib- What does seva of personal power. and prisons, it would you give to asking questions uting editor of Best mean to you? seemed really isolat- those starting seva and listening: Who Practices for Yoga RS: I think that part ? ing. It’s exciting to projects? is facing the biggest with Veterans and of our mission as YOGA JOURNAL: see more collabora- DL: While it’s easy inequities in your a current yoga ther- yoga teachers and What is the most tion and less of to allow ego to gain community? What apy graduate stu- yoga therapists is exciting thing you a siloed mindset. a foothold—and are the big issues dent at the Maryland to become a power see happening in More people are say, “look what we that are being University of Integra- plant that trans- yoga service? working together did,” “I’m so proud talked about? Lis- tive Health. forms collective suf- JCH: I’m excited to to see the bigger of how I helped that tening builds trust, fering. A Christian see yoga studios tak- picture and social person,”—humility and it catalyzes a ? precept says it well: ing a greater inter- media plays a big goes a long way and community-led YOGA JOURNAL: “It is in giving that est in yoga service, part in it. allows us to let go approach to change. What does seva you receive.” looking for mean- of any attachment mean to you? ingful ways to to the personal PSE: Seva means make their of erings fruits of our labor service from the more accessible so we can maintain heart, satya (truth), and inclusive, and a spirit of heart- and soul. It can’t increasing physical based seva. happen any other and emotional way. safety in classes.

*Panel members abstained from voting for organizations if they had a direct connection to the organization, including fi scal support or sponsorship (current or past) or

donations larger than $1,000 in the past 10 years; ai liation by board member, management, or family member; or involvement in the founding of the organization. PHIL SANDERS/LULULEMON; PHOTOGRAPHY; CHARLIE PAPPAS DETVCH.COM; FROM LEFT: Z ROGERS SARIT OF ROB SCHWARE; COURTESY CHARLES EGGLESTON;

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A WORLD OF IDEAS: SEE ALL THERE IS TO KNOW www.dk.com PRACTICE well

Sutra 1.14 . Practice is  rmly grounded when it’s continued for a long time, without interruption, and with complete faith (right attitude).

THIS SUTRA EXPANDS the dei ni- tion of practice (abhyāsa) and states that in order for our practice to be ef ective, we must regularly and sincerely work at it. The artwork I created for this sutra shows drops of water that will slowly i ll a pool until it becomes a reservoir. The blue of the water mirrors the blue pearl of meditation (a glowing light that many people report experiencing when they med- itate). The droplets and the pearl both represent the consistent, inten- tional work of stilling the mind. While working on this piece, I was inspired by an image of a huge underground reservoir created slowly and painstakingly by the Fremen, the i ctitious indigenous dwellers of a hazardous, barren desert in the Frank Herbert novel Dune. Just like the water collected so diligently by the Fremen, our practice becomes deeper drop by drop. These collect into a pool, then i ll a lake—and eventually become an ocean that sustains us.

Artwork, translation, and commentary from The Yoga Sūtras of Patañjali– A Visual Meditation; Book One, Samādhi Pādah by Melissa Townsend. Avail- able at amazon.com or melissa-townsend.com. ART: MELISSA TOWNSEND MELISSA ART:

NOVEMBER 2018 / 41 / YOGAJOURNAL.COM PROMOTION

Inspire and advance your practice and teaching. Start today with Yoga Journal’s Anatomy 201: Applied Principles of Movement online education course, with Karin Gurtner, founder and principal educator of art of motion. Explore and improve your posture, strength, and stability!

Sign up today at yogajournal.com/courses and get 25% OFF with the code YJCOURSES25 YOGAPEDIA PRACTICE WELL How to move from Prasarita Padottanasana to Salamba Sirsasana II By Jenny Brill

Prasarita Padottanasana 3 On an exhalation, keep your spine long Prasarita = Expand/spread out · Pada = Foot · Ut = Intense as you maintain straight, but not hyperex- Tan = To stretch or extend · Asana = Pose tended, legs. Continue to lengthen your torso as you begin to fold forward. (If you Wide-Legged Standing Forward Bend feel any strain in your lower back, bend your knees or come out of the pose.) 4 When your torso is about halfway down (parallel to the fl oor), lower your hands to bring your fi ngertips to the mat underneath your shoulders. Move your weight slightly forward into the balls of your feet. 5 As you continue to lower your torso, root your tailbone down toward your feet, which will engage your core muscles to stabilize your lower back. Move your thighs back slightly so that they are more in line with your ankles. Walk your hands back so your fi ngertips are more in line with your toes; press your palms into the mat. Let your neck and head be heavy. 6 Lengthen your torso even more, and bend BENEFITS Lengthens and strengthens your your feet are parallel and that their outer your elbows to bring the crown of your head hamstrings, calves, feet, and spine; calms edges line up with those of your mat. Root down to eventually rest on the mat. (If your your mind and promotes introspection; helps your feet fi rmly into the mat, and distribute head is nowhere near the fl oor, try widening your weight evenly between your big toes, relieve headaches your stance slightly.) Energetically press your pinkie toes, inner heels, and outer heels. hands to the mat, and spread your fi ngers INSTRUCTION 2 Straighten your legs, and lift your kneecaps wide. Hold for 10–15 breaths. To come out of 1 Stand in the center of your mat. Stretch to engage your thighs. Put your hands on your the pose, bring your hands to your hips, press your arms straight out to your sides, and hips, draw a deep breath in, lift your chest, and your feet fi rmly into the mat, and, on an inhala- widen your stance until your ankles are start to move your heart forward and up. Gently tion, draw your elbows toward the ceiling and directly below your wrists. Check that draw your shoulder blades toward each other. your belly in and up as you lift your torso.

DON’T roll to the outer (or inner) edges DON’T let your hips shift of your feet, and don’t splay your back past your heels. This will elbows. Too much weight on your decrease the hamstring stretch outer (or inner) foot could cause strain and may lock your knees, in your knees or ankles. Moving your causing strain. It also creates elbows away from your midline can instability in the pose and could strain your wrists or lead to instability. cause you to lose your balance.

OUR PRO Teacher and model Jenny Brill focuses on alignment-based hatha yoga, with an emphasis on humor. She’ll make you sweat up a storm and laugh out loud at the same time. A native of Los Angeles, she’s taught yoga for more than 25 years and is a regular contributor to several teacher-training programs. Her authenticity, energy, and mastery of fi ne-tuning alignment has created a strong community of devoted and fearless yogis. PHOTOS: IAN SPANIER; MODEL: JENNY BRILL; HAIR/MAKEUP: MICHELLE HODNETT WITH JK ARTISTS MODEL: JENNY BRILL; HAIR/MAKEUP: MICHELLE HODNETT WITH JK ARTISTS IAN SPANIER; PHOTOS: OWN MODEL’S GROUP; CLOTHING: OF COLAB BEAUTY PAGAN AND RACHEL

NOVEMBER 2018 / 43 / YOGAJOURNAL.COM YOGAPEDIA PRACTICE WELL

Modify Prasarita Padottanasana if necessary to i nd safe alignment in your body.

If you feel wobbly or you plan If your lower back is tight or you shouldn’t to stay in the pose for awhile… drop your head for medical reasons… TRY supporting your torso and head with a bolster on a chair. TRY a variation at a wall. Stand facing a wall with your feet slightly Set a folding chair on your sticky mat, and place a bolster length- wider than your hips. Bring your palms to the wall directly in front wise on the chair. Bring your head and torso to rest on the of your hips. Spread your fi ngers wide, and press against the bolster, and turn your head to one side. For additional wall. Take a deep breath in; then, on an exhalation, walk your feet comfort, place 2–3 neatly folded blankets under your arms, back, and bend at your hips until your torso is parallel to the fl oor head, or the bolster. Widen your stance, and walk your feet back and your legs and arms form an L shape. Keep spreading your until you are comfortably supported but feel a stretch fi ngers, and bring your ears in line with your biceps. Let your heart in your hamstrings. Hold for 5 breaths, turn your head to soften toward the fl oor, and drop your tailbone toward your heels. the other side, and hold for 5 more breaths. If you feel sensitivity in your lower back, bend your knees.

Just breathe You’ll know how you’re doing in a pose by listening to the sound of your breath. It gives you immediate feedback. If your breath becomes strained or rushed, see if you can slow it down. Focus more on the exhalation, which is the calming portion of each breath. Elongate your exhalation, making it a bit lon- ger than your inhalation. If you try this and fi nd If your hamstrings are tight that you’re still unable to slow your breath, it’s or you can’t reach the mat… time to rest. Check in with yourself, and see TRY bringing your hands to blocks as you fold forward. if you’re working too hard. Consider moving Set the blocks below your shoulders and slightly in front of your into Balasana (Child’s Pose). You don’t have to feet on a fl at, medium, or tall setting. This prevents you from hold an inversion for 7 minutes; it can be just hanging out in the pose. Pressing your hands into the blocks gives you feedback and more stability, allowing you to be 5 seconds with beautifully integrated breath. more active as you move closer toward the mat.

YOGAJOURNAL.COM / 44 / NOVEMBER 2018

YOGAPEDIA PRACTICE WELL Strengthen your arms and upper back in these prep poses for Salamba Sirsasana II.

INSTRUCTION Sit on the fl oor with your into a forearm variation of Adho Mukha back against a wall and your legs out in front Svanasana (Downward-Facing Dog Pose). of you. Place a block on the fl oor next to each It will feel short, and that is OK: You are on ankle (the blocks are just placeholders) to the right track. On an inhalation, start to help you gauge the distance you’ll need for walk your feet up the wall until they reach hip the pose. Come to your hands and knees height. Root your forearms into the fl oor and with your heels on the wall and toes on the move the tops of your shoulders over your fl oor. Come down to your forearms with your elbows. Keep your shoulders where they are elbows in the same line as the blocks—no as you vigorously press your heart toward wider than your shoulders. To make sure your the wall and move your tailbone toward the elbows are the correct distance apart, clasp ceiling, which will pull your belly in and up each of your hands on the opposite elbow. and prevent your rib cage from collapsing. DOLPHIN POSE VARIATION Bring your forearms forward again. This time, Lengthen your spine and resist the urge AT A WALL clasp your hands together to create a triangle to round your lower back. Let your head be shape with your arms. At the same time, iso- heavy and hang down, keeping it of the fl oor BENEFITS Opens and engages your shoul- metrically (using a muscular action without and of your hands. Hold for up to 10 breaths. ders, strengthens your upper back, stretches actual movement) squeeze your elbows On your last exhalation, step one foot down your hamstrings, improves digestion, calms toward one another. On an exhalation, lift your at a time, and rest for a few breaths in Child’s your mind knees, hips, and thighs. Straighten your legs Pose to avoid getting dizzy.

UPAVISTHA KONASANA your kneecaps back toward your thighs and Wide-Angle Seated Forward Bend spin your kneecaps slightly toward your pin- kie toes. This will help keep your kneecaps BENEFITS Strengthens your lower back, upright so you can avoid straining the backs lengthens your spine, opens your hips and of your knees. Press your heels down and groins, stretches your hamstrings isometrically drag them toward each other. INSTRUCTION Sit on your mat so that your Take a deep breath in and reach your arms pelvis tips slightly toward the fl oor in front up to the sky, lengthening your torso. Exhale, Tip your groins forward while keeping your of you. Widen your legs up to a 90-degree and hinge at your hips to fold your torso heav- sitting bones connected to the mat or blanket angle. Flex your feet and toes, bringing your ily toward the fl oor without moving your feet to help maintain a natural curve in your lower second toes in line with the center of your forward or backward. Bring your hands to back. Lengthen your torso, and keep your kneecaps. Keep your feet active and press the fl oor and stretch them out in front of you, toes upright. Hold for 5–10 breaths. your thighbones into the fl oor as you draw lowering your torso and head toward the mat.

INSTRUCTION Come to your hands and earth—with energy moving up your fi ngers to knees. Spread your fi ngers wide and walk your wrists, elbows, and shoulders. Squeeze your knees slightly behind your hips. Root your your feet toward each other as if there were fi ngertips fi rmly into the earth. On an exhala- a block between your heels. Make sure your tion, stretch your legs straight back behind arms are perpendicular to the fl oor and your you so that you resemble a plank. Lift your shoulders are over your wrists. Press evenly thighs, waistline, and head. Draw your tailbone into your hands, and imagine that your thighs toward your heels. Avoid dipping your lower are moving slightly up toward the ceiling. Look PLANK POSE VARIATION back toward the fl oor or rounding it up toward down at the fl oor. Inhale, and shift to your tip- the ceiling. (You will know your back is in the toes. Imagine that the top of your yoga mat is BENEFITS Strengthens your arms, legs, right place when you feel your core engage.) a clif and you are peering over the edge of it. wrists, shoulders, and back; engages Your neck should be in line with your entire Isometrically drag your thumbs toward each your core; promotes healthy bones; builds torso. Maintain this line as you imagine that other and your hands toward your feet to fur- self-confi dence your arms are straws drinking energy from the ther engage your core. Hold for 3–5 breaths.

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Shift your perspective as you move step by step into Salamba Sirsasana II.

Salamba Sirsasana II Sa = With · Alamba = Support · Sirsa = Head · Asana = Pose

Tripod Headstand

BENEFITS Strengthens your arms and shoulders; improves digestion; gives you new perspective, and asks you to face your fears

INSTRUCTION 1 Come to Prasarita Padottanasana, and place the top of your head on the mat slightly in front of your hands to form a small triangle with your head as the apex (highest point). You want your weight evenly distributed among each hand and your head. Think of how a tripod, or three-legged stool, balances; you want three strong points of contact on the mat. Make sure you can see your fi ngertips in your peripheral vision. Bend your elbows, and hug them into your midline (the imaginary line that runs through the center of your body) as if you were practicing Chaturanga Dandasana (Four-Limbed Staf Pose) arms. Press your hands into the mat, and elongate your fi ngers. This will help dis- tribute your weight evenly in your hands so you don’t dump into your outer wrists and strain them. Isometrically drag your hands backward, which will help engage your shoulders so that you’re not strain- ing your neck. 2 Lift your shoulders away from the fl oor, and gently draw them toward the back of your body without pinching or forcing. Move your weight forward to come onto your tiptoes. (If you have tight hamstrings, bend your knees.) Start to engage your core by pulling your feet isometrically toward each other as you shift your weight farther forward. Keep hugging your elbows into your midline. 3 Breathe in and out through your nose, creating the sound of the ocean at the back of your throat (Ujjayi Pranayama). Let your breath be the

YOGAJOURNAL.COM / 4 / NOVEMBER 2018 soundtrack of the pose. On an inhalation, begin to lift your legs up and out to your sides. As you shift forward and your feet and legs start to lift of the ground, your hips will move forward. Lift your feet higher, and spread and fl ex your toes. Lift your kneecaps to keep your legs active. You are in Prasarita Padottanasana in midair. Keep your fi ngers spread wide, and use your fi ngertips as brakes to keep from tipping over. If at any point you feel strain or pain, come down. 4 Bear down in your hands and arms. On an inhalation, start to pull your legs up toward each other like two magnets. Keep extending your legs, engaging your core, pressing into your hands, and pull- ing everything into your midline. Bring your inner heels and big toes together. Point your feet, and then fl ex your toes. Pull your rib cage toward the back of your body. Keep drawing your elbows into your midline to maintain your balance. Squeeze your inner thighs. Isometrically spin your hands out to help you fi nd better balance. Hold for 5–10 breaths. Listen to the sound of your breath. To come out of the pose, draw your knees into your chest and squeeze them together; then, with a long exhalation, start to lower your feet. Come down as slowly as you can, engaging your core the entire way. Rest in Child’s Pose for another 10 breaths to prevent a head rush after being upside down.

STAY SAFE It’s essential to develop upper back, shoulder, and core strength prior to attempting this pose so you can protect your neck. If you feel discomfort in your neck at any point, come down immediately. You should never move through pain. Your cervical spine supports your head and connects it to your trunk. This portion of your spine has a lot of mobility and fl exibility and is prone to injury. In extreme cases, compression of your nerve roots can damage your spinal cord, impair blood fl ow, or cause neurological dysfunction.

If your neck feels rigid, bring your feet down to the ground. Find stability again, and gently move more weight toward your forehead to see if that helps. If the placement of your head feels better, you may have a fl atter cervical spine with less natural curve. By moving more toward your forehead, you distribute your weight slightly and may be able to take pressure of your neck. Again, if your breath begins to strain or your feel pain, it’s time to come down. Any time your head is below your heart, you are in an inversion, so stay in Prasarita Padottanasana for similar benefi ts.

NOVEMBER 2018 / 49 / YOGAJOURNAL.COM

HOME PRACTICE PRACTICE WELL A home practice for Stamina and self-discovery By Kristin Calabria 1 SUPTA BADDHA KONASANA VARIATION Reclining Bound Angle Pose WE ALL HAVE THE ABILITY to navigate believe, and what you stand for. In short, Lie on your back, about midway down your change and challenge with grace. One way yoga can help you i nd stability and mat. Bring the soles of your feet together we learn to do this in yoga is by using our rootedness at the core of your identity. to touch, and allow your knees to fall open breath—a powerful tool that helps get This challenging practice works with like pages in a book. Take a few cycles of us through di cult transitions by linking the physical body, but its benei ts go further. breath to settle into the shape of your body, dif erent poses with its consistency. Yoga Try engaging with feelings of discomfort the present moment, and your higher Self. also helps build physical and mental (not pain) to identify how you respond (If you need support, use one block under strength. As you shift your weight in a to transition and change—moment to each knee or thigh.) Let heavy hands fall pose—and particularly as you move through moment, breath to breath. The journey to to the ground, palms down, next to your transitions—fear, doubt, and instability can a single-leg pistol squat, like the one to any hips. Firming up your feet against each other, show up. Successfully navigating these advanced asana, will involve falling, failing, inhale, and lift your hips a few inches of the moments requires a strong body and belief rising up, and trying again. Stay rooted ground. Exhale, and release back to the earth. in yourself. in your breath, anchored by your center. Focus on maintaining the width of your knees One method for i nding strength is Discover strength, mobility, and trust rather than the height of your hips. Repeat by using your core. When you’re fully in your physical and mental stamina. for 5 breath cycles. immersed in your yoga practice, core is This l ow will i re up your core, elicit about more than just muscles. Engaging it lower-body burn, and teach you to means tapping into who you are, what you meet challenges with ease.

2 URDHVA PRASARITA PADASANA 3 VASISTHASANA VARIATION 4 PARIGHASANA VARIATION VARIATION Leg Lifts Side Plank Pose Gate Pose Use your hands to draw your knees to your Hug your knees to your heart. Rock up and Grounding down through the outside chest. Extend your legs straight up to the sky, down the length of your spine. Cross your edge of your right foot, zip your thighs and activate your feet by pointing or fl exing ankles, and roll over your feet to Tabletop. together. Inhale, and use your obliques them. Press your palms into the earth on Practice Marjaryasana-Bitilasana (Cat-Cow to sweep your left fi ngertips up and over. either side of your hips. With your lower back Poses) to warm up. Inhale, extend your right Slide your right hand down the side of glued to the ground, breathe in. Breathe out, leg back, and tuck your toes near the edge of your right leg. This should feel similar to and lower your legs one-third of the way to your mat. Exhale. Spin your right heel to the a Peaceful Warrior side-body stretch on the ground, keeping them straight. Inhale, fl oor with the outer edge of your foot rooted your left oblique. Exhale back to Side Plank -TAMBOR; MODEL: KRISTIN CALABRIA; HAIR/MAKEUP: ASHLEY SMITH; CLOTHING: MODEL’S OWN MODEL’S SMITH; CLOTHING: MODEL: KRISTIN CALABRIA; HAIR/MAKEUP: ASHLEY -TAMBOR; then exhale, lowering your legs another third fi rmly to the ground. Extend your right arm Pose variation. Inhale to Gate Pose and of the way to the fl oor. Inhale again. Exhale, overhead. Lift up and out of your left shoulder exhale to modifi ed Side Plank 5 times. and hover your feet 2 inches from the earth. by engaging your left oblique. Keep your core Inhale, and lift your legs back to perpendicular active: Pull your navel toward your spine, and

PHOTOS: ZEV STARR PHOTOS: with the fl oor. Repeat for 10 full cycles. knit your ribs together. Hold for 3 breaths.

NOVEMBER 2018 / 51 / YOGAJOURNAL.COM 5 CHATURANGA DANDASANA 6 ADHO MUKHA SVANASANA 7 VIRABHADRASANA III VARIATION Four-Limbed Sta Pose VARIATION Downward-Facing Dog Pose Warrior Pose III At the end of your fi fth breath cycle, cartwheel From Tabletop, walk your hands forward one Crawl your hands in front of your right foot, both hands to the fl oor, and fl oat your right hand-length. Tuck your toes, and lift your shifting your weight into it. Guide the crown leg of the mat to hip height. Lift your right hips to Down Dog. Pedal your heels, shake of your head forward as your left foot fl oats heel to engage your glutes. Inhale, and your head, and wag your tailbone. Adjust the of the mat. Engage your left glutes by lifting shift your weight forward to your fi ngertips. distance between your hands and feet to get your back heel higher. Keep your hips in one Exhale, bend your elbows, and lower your comfortable. Inhale, and fl oat your right heel line. Reach your arms behind your back like chest and chin to the ground. Inhale, and skyward. Exhale, drawing your knee to your wings and turn your palms to face the earth. press back up. Repeat for 3 breath cycles. nose. Press your palms into the fl oor while Roll your shoulders back to open your heart Repeat poses 3–5 on the other side. moving your shoulder blades outward. Draw space. Float your knuckles upward another your navel up and in. Inhale, and fl oat your inch to encourage that same broadness in right leg skyward. Exhale, draw your knee to your collarbones. A soft bend in your stand- your nose, and step your right foot between ing (right) knee can help with balance or tight your palms. hamstrings. Eventually, work on straightening this leg by engaging your quads and pulling up and out of your standing (right) hip.

10 PISTOL SQUAT From Extended Hand-to-Big-Toe Pose, wrap both hands around the sole of your left foot. Continue to kick your left heel forward while pulling your abdominals back. Lift your ster- num up to keep your spine long. Slowly, start to bend your standing knee and send your 8 TADASANA VARIATION 9 UTTHITA HASTA hips backward as you would in Utkatasana Mountain Pose PADANGUSTHASANA (Chair Pose). Keep your left leg active. As your hips lower toward the earth, maintain the Exhale, and draw your hands to Anjali Mudra Extended Hand-to-Big-Toe Pose length in your spine. With control, lower your (Salutation Seal) at your heart center. Bring Root down through your right foot. Bring your seat to the fl oor. your left knee to your chest. Inhale, rise up to left peace fi ngers and thumb to your left big standing, and balance. For additional support, toe, and take a yogi toe lock. Kicking through your left heel, extend your left leg straight at MODIFICATION If you’re working toward pistol hold the underside of your left leg. Stay here squats, try placing your left heel on the fl oor, 12–18 for 3 breaths. hip height (or if needed, keep a bend in your inches ahead of your right foot. Fold at your hips, left knee). Pull your right quad up to encour- bend your right knee, and place a hand on the fl oor beside your feet. Keep your left leg as straight as you age a lifting away from the earth. Press your can, feeling the stretch in your hamstring. Put as little abdominals back while keeping your chest weight as possible in your left heel so that you can slide it forward as your hips lower to the earth. broad and spine long. Stay here for 3 breaths.

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11 PARIPURNA NAVASANA 12 UTKATASANA Chair Pose 13 KAKASANA Crow Pose Full Boat Pose From Boat Pose, hug your knees into your Keeping your knees bent, plant your palms Keep holding your left foot with your left chest, and gently rock up and down the 6–12 inches in front of your feet. Shift your hand. Reach your right hand to your right length of your spine from tail to head. weight forward into your palms and fi nger foot. Extend both legs while holding your big After a few initial rocks, try to gain enough pads, lift your heels of the ground, and put toes. Flex your feet, and pull your navel toward momentum to plant your feet fl at on the mat, a soft bend in your elbows. On an exhalation, your spine. Roll your shoulders back, and aim sweep your biceps by your ears, and shift nestle your knees to your outer armpits, and your heart upward. Pause for 3 breaths to your weight back into your heels while sitting hug your knees, elbows, and core toward fi nd stability. Release your legs and feet, and your hips toward knee level. Draw your navel your midline. On an inhalation, lift one big lower down to a Hollow Hold: Zip your thighs back toward your spine, and knit your bottom toe of the mat and then the other. When together and activate your feet. Keep your ribs together. Stay here for 3–5 breaths. you start to feel confi dent enough to lift both shoulders lifted. Press your navel toward feet of the mat, draw your big toes together your spine to ground your low back to the and your heels closer to your glutes. Hold for mat. For more of a challenge, take your arms 5 breaths, then step your feet back to Plank overhead. Hold onto your legs if you feel your Pose or fl oat your feet back to Chaturanga shoulders and head drooping, your hip fl exors and move through your variation of a vinyasa. over-engaging, or if your core needs help maintaining the integrity of the posture.

Repeat poses 6–12 on the other side.

14 BALASANA Child’s Pose 15 HALASANA Plow Pose 16 SAVASANA Corpse Pose From Downward-Facing Dog, roll forward From Child’s Pose, roll up to kneeling and Slowly lower your spine back to the mat, to High Plank. Lower your knees down to swing your feet around in front of you. Slowly followed by your legs. Allow your legs to the ground, separating them wider than hip lower down to your back. Using more core spread out wide to the edges of your mat, width. Feel free to wiggle around as needed than momentum, put your hands and shoul- and let your palms rest face up on the fl oor to fi nd the distance between your knees ders on the ground, and lift your legs up and by your hips. Close your eyes, unfurrow your that best supports your body (which may overhead. To intensify the hamstring stretch, brow, and unclench your jaw. Trust that all be no distance at all). Allow your forehead to tuck your toes on the ground behind you, the strength and support you cultivated in fi nd the mat as you crawl your hands toward and play with bending and straightening your your practice will resonate in your heart and the top of it. Use the pressure of your palms knees. If your hamstrings feel tight or tense, mind. Right now, let go of the need to control against the earth to sink your hips closer to keep your knees bent. On an exhalation, pull or manipulate the experience of your stillness. your heels. Stay here for at least a minute. your navel back, and deepen the compression Simply let go and just be. Stay here for at least of your front body. Hold for 3 breaths. 5 minutes.

OUR PRO Teacher and model Kristin Calabria is a Los Angeles-based yoga and fi tness instructor currently pursuing her master’s in social work. Learn more at kristincalabria.com.

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florahealth.com | @florahealthy | #BeFloraHealthy | 1.888.436.6697 Available in natural health food stores, select grocery stores, and pharmacies. ANATOMY PRACTICE WELL Better alignment from the ground up Are common cues in standing poses wreaking havoc on your knees, sacroiliac joint, and lower back? By Tom Myers

YOGA TEACHERS ALMOST UNIVERSALLY ADVISE back to locked to feel your lower legs hinging their students to place their ankles and big toes over your feet from dorsilexion (a decreased angle together or line up their feet under their hips with between your foot and shin) to plantarlexion the outside edges parallel to the edges of the mat— (an increased angle). in Tadasana (Mountain Pose) or Utkatasana (Chair Above that, in the lower legs, there is a small Pose). The most anatomically inclined teachers urge amount of rotation between the tibia and ibula, the students to align their feet so the second toes are bones between the knee and ankle. Flex one knee so pointing straight forward, positioning the tibias that you are on the ball of your foot, and swing your (shin bones) relative to the feet. heel in and out, like grinding out a cigarette, to feel While aligning your feet in these ways may seem this rotation. like a good idea, especially if you are splay-footed or Keep moving up your leg: The knee itself is con- pigeon-toed, it could cause long-term damage to your structed as a hinge. The ball and socket of the hip can, knees, other joints, and lower back. Here’s why—and of course, move in multiple directions. The next link how you can avoid it. in the joint chain is the sacroiliac (SI) joint. To iden- tify this joint, feel the prominent bones at the dimples Foot and leg anatomy at the bottom of the lower back. The SI joint, also con- structed as a simple, one-degree-of-freedom hinge, Your legs technically start from your 12th ribs, which starts about an inch in front of those. The sacrolum- sit beside your lumbar (lower) vertebrae. They include bar joints, where the spine sits on the sacrum, allow the psoas and quadratus lumborum muscles as well for some rotation. as the rest of the pelvic muscles that move or stabilize the hip joints. Rotational joints are limited by bone shape, The feet and legs are constructed as a series restricting ligaments, and overly tight muscles. But of hinge joints, known as single-degree-of-freedom the range, interplay, and adaptability in rotational joints, alternating with rotational (multiple-degree- joints are greater than in hinge joints—which are of-freedom) joints. limited to one dimension. The balls of your feet are ive joints that together act as a hinge when you go on tiptoe. Above them is the What happens when rotational joint under your ankle: Rock your feet in and you focus on the feet? out from collapsed pronation (an exaggerated rolling in Think about hinges such as those on the screen of the heel toward the midline) to locked-up supination door of a porch. Each hinge works ine on its own (heels roll out) to feel this joint. as long as the screws are tight. It opens and closes, The upper ankle joint is also a hinge. From a lexes and extends, and can continue to do so for standing position, bend your knees and bring them years without repair. But if two hinges are misaligned,

LEARN MORE Join Tom Myers for a seven-week online introduction to anatomy for yoga students and teachers. You’ll learn how to think of movement in holistic, relational, and practical ways and how to identify common postural patterns and strategies for cueing to awaken parts of the body that may need work. Sign up at yogajournal.com/anatomy101.

YOGAJOURNAL.COM / 56 / NOVEMBER 2018

Foot and leg anatomy

12TH RIB

QUADRATUS LUMBORUM

LUMBAR VERTEBRAE ILIAC CREST

ILIACUS PSOAS MAJOR

PECTINEUS

SARTORIUS

PATELLA

TIBIAL TUBEROSITY

TIBIA

FIBULA

FOR TEACHERS To check for rotation within the knee, lightly pinch the inside and outside edges of your student’s kneecap with your thumb and forefinger. Put your other forefinger right on the tibial tuberosity (the bump on the top front of the shin bone). The distance from here to the edges of the patella, where your fingers are, should be the same (read more on p. 59). ILLUSTRATIONS: MICHELE GRAHAM; PHOTO: CHRISTOPHER DOUGHERTY; DOUGHERTY; CHRISTOPHER MICHELE GRAHAM; PHOTO: ILLUSTRATIONS: OWN MODEL’S CLOTHING: MODEL: KARIN GURTNER;

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they are unlikely to last more than otherwise in a relaxed standing pos- a few months before the door is bent, ture, not forcing it. Does your pelvis the screws tear loose, and the frame lie square to the mirror? Put your in- gets chewed up. gertips on the front of your hip bones, Now apply this to your legs: When and look down to check. Remember, you align your feet, the toe hinge and no forcing. the ankle hinge will work like those Now look at your knees. Are your of a good screen door. But your knees kneecaps also directly aligned with and lower back may be pushed into the mirror, like headlights? Or are misalignment by aligning your feet— they headed in or out compared and that might in turn cause trouble with the joints above and below? for your knee, SI joint, and lower As you bend each knee, does the back, especially as you challenge them center of the kneecap go directly out with more dicult asana. over the second toe, or does it head of To prevent this, most practitioners somewhere on its own? If the latter, will be better served by aligning their trouble could ensue if you work from knees under their hips and back and artiicially aligned feet. Instead, line letting their feet fall where they may. up your knees and work from there. Hear me out: If you line up your If you are thinking, Oh, I’ll just feet but one or both knees are twisted continue to line up my feet and sim- on top of this (see the assessment ply turn my knee until it’s straight, below), you are misaligning the to train it into alignment—don’t do hinges on the screen door and risking it. Pulling your medially rotated knee long-term trouble. Think of walk- into alignment usually strains the hip ing: If you aligned your feet as you in lateral rotation and locks the lower walked, your knees and lower back ankle joint into supination—not would operate like those misaligned a good solution, as it just sets you on hinges and start wearing down faster a course for a diferent set of problems. than they should, with bones pressing For teachers: To do a more precise and grinding on cartilage unevenly. check for rotation within the knee, Instead, align each knee so that the get down and lightly pinch the inside patella (kneecap) faces forward. This and outside edges of your student’s way the important hinges above—in kneecap with your thumb and fore- the hip, pelvis, and lower back—will inger. Put your other foreinger right also be in alignment. Align your feet, on the tibial tuberosity (the bump on and there is no such guarantee. the top front of the shin bone). The distance from here to the edges of the Check your leg patella, where your ingers are, should alignment be the same. Of course, if your feet, ankles, knees, If they are not the same (and it is hips, and pelvis are all truly in a line, more common for the inside line to then there is no problem to solve. be longer and the outside line to be Here’s how to ind out if that applies shorter), the knee is misaligned. Have to you: this student work with the kneecap Stand in front of a mirror and straight forward until you (or a body- line up your feet so that the second worker, physiotherapist, or osteopath) toes are facing forward, but you are can get this alignment restored.

® OUR PRO Writer Tom Myers is the author of Anatomy Trains and the Coobie co-author of Fascial Release for Structural Balance. He has also produced more than 35 DVDs and numerous webinars on visual assessment, Seamless Bras Fascial Release Technique, and the applications of fascial research. Myers, an integrative manual therapist with 40 years of experience, is a member of the International Association of Structural Integrators and the Health Advisory Board for Equinox. Learn more at anatomytrains.com.

NOVEMBER 2018 / 59 / YOGAJOURNAL.COM YOGAJOURNAL.COM / 60 / NOVEMBER 2018 Spurred in part by the crushing opioid epidemic, the Department of Defense and other federal agencies have been spearheading eforts to manage and mitigate pain and mental health problems among active service members. Yoga, as it turns out, is one of the rising stars. While those in the trenches say there is a long way to go before yoga can be broadly and systemically deployed within the military, the foundation is being laid for using asana, meditation, and other holistic therapies to make military personnel more resilient.

By Lindsay Tucker

NOVEMBER 2018 / 61 / YOGAJOURNAL.COM THIS AND PREVIOUS SPREAD: CHRISTOPHER DOUGHERTY THIS AND PREVIOUS SPREAD: CHRISTOPHER

YOGAJOURNAL.COM / 62 / NOVEMBER 2018 somewhere in the Arabian Sea—which at her current speed was every bit of an hour away. i That hour was brutal, says Corwin, calling it the worst of her life. But she tapped into her yoga training, employing the same breathing and mindfulness techniques she had been practicing throughout deployment alone in her room on her yoga mat. Five thousand people awaited her return on the carrier, and she knew it would be a moment of reckoning IN JULY 2010, US Navy pilot Liz Corwin for her reputation as a pilot—a female one at that. “The cacophony of voices in my head was l ying her F-18 i ghter jet on a combat needed an orchestrator, and I knew I couldn’t let self-doubt and shame be the loudest,” mission over Afghanistan at 350 knots. She Corwin says. Yoga had been her savior during l ight school: “My entire relationship with had been in the air for seven hours and was myself was at stake, but I knew if I could tap into presence, calm, and self-care, I could struggling with the little hand-held urinal pull myself together enough to land safely.” that female pilots use to relieve themselves As Corwin recalls, she paused for deep self-rel ection and of ered up some vital self-love mid-l ight. Suddenly, to her left, she caught to the woman staring back at her in the rearview mirror of her cockpit. “Yoga had taught a glimpse of her wingman—just 50 feet me to loosen harsh self-judgements. It taught me that whatever I did didn’t dei ne me, but away. The pair were on converging paths. was a tool for my own awakening. I knew in that moment that what was happening wasn’t They were so close, in fact, that she could a failure, but an opportunity,” she says. “Yoga delivered a sense of peace to the moment of clearly see the control panel inside his hell I was living in.” cockpit and the squadron’s mascot painted Ultimately, she delivered the best carrier landing of her life—“a perfect pass,” she calls it. on his helmet. Taking a deep breath, she Little did she know that at the same time, the US Department of Defense (DoD) and called on her eight years of aviation training the Department of Veterans Af airs (VA) were already working with the National Academy and yanked the jet’s control stick toward of Medicine (formerly the Institute of Medicine) and the National Institutes of Health to her, l ipping her plane upside down in an examine exactly how integrative therapies such as yoga and mindfulness meditation might aggressive attempt to avoid a collision. But be used to benei t service members like herself. the turbulence told her it was too late. As Traditionally, military leaders often met these practices with skepticism. But over she glanced out of her cockpit, there was the past two decades, a series of clinical trials backed by a growing catalog of scientii c no question: her wingtip was missing. evidence has persuaded high-level DoD health care experts to accept yoga and meditation Wrestling ego, uncertainty, and as legitimate treatments for post-traumatic stress disorder (PTSD), pain management, self-criticism, Corwin spent the next few and much more. Part of the appeal: Experts familiar with the research suggest that yoga moments i nding deep breaths to “wrangle and mindfulness may actually be more cost ef ective and faster at promoting healing and those demons back into their pens,” she says. preventing certain injuries than more-popular modalities such as surgery and prescription In the back of her mind, she knew the real drugs. On a more grassroots level, active service members are tapping into the practice’s threat would emerge when she attempted performance-enhancing and preventive benei ts to make soldiers and operational staf to slow down, deploy her landing gear, and more calm and resilient in the i eld—before shock, injury, or PTSD set in. In fact, ef orts touch down on an aircraft carrier l oating to embed yoga into every branch of the military have never been more aggressive.

NOVEMBER 2018 / 63 / YOGAJOURNAL.COM w

While much of the early research on yoga and the military focused on how meditation and mindful movement could help veterans mitigate PTSD (which has had signiicant impact at VA hospitals and has been linked to record suicide rates among vets), by the mid-aughts, other related areas of concern were coming into sharp focus. According to the National Center for Complementary and Integrative Health, studies show that nearly 45 percent of soldiers and 50 percent of veterans experience pain regularly, and there’s a signiicant correlation among chronic pain, PTSD, and post-concussive symptoms such as fatigue, poor balance, sleep disturbances, and depression (meaning, if you have one, you’re more likely to experience one or more of the others). “Musculo- skeletal and mental health problems have really spiked, thanks to all the things that go along with active combat: carrying heavy loads, jumping in and out of aircraft—plus exposure to infectious diseases and violence,” says 42nd US Army Surgeon General, Eric Schoomaker, MD, PhD, who retired in 2012 and now serves as vice chair for Leadership, Centers, and Programs in the Department of Military and Emergency Medicine at the Uniformed Services University. Schoomaker is on a mission to bring yoga and its bene- its to the frontlines of military health care. During the mid-2000s, at the government level, new pain treatments and prevention techniques were in high demand. Surgery and prescription drugs weren’t working, and the military was hit especially hard by the opioid epidemic. In fact, in 2005—just two years into the Iraq War—narcotic pain- killers were the most abused drugs in the military, according to a DoD survey of more than 16,000 service members. By 2011, it was estimated that up to 35 percent of wounded soldiers were dependent on prescription pain relievers. In 2009, amidst the growing opioid epidemic, Schoomaker, then the Army Surgeon General, chartered the Army Pain Management Task Force. The goal? To come up with a new, comprehensive pain-management strat- egy utilizing the most up-to-date research available. The group included medical experts from the Army, Navy, Air Force, the Veterans Health Admin- istration, and Tricare—the military’s health insurance program. Schoomaker tasked the group with extensively researching any modalities that might be efective in combating acute and chronic pain. Among the science-backed

solutions presented, he says, were yoga and mindfulness meditation. STURMAN ROBERT

YOGAJOURNAL.COM / 64 / NOVEMBER 2018 Retired US Navy pilot Liz Corwin is now an ambassador for the Give Back Yoga Foundation. She first began teaching yoga to the military community while stationed in Virginia Beach, Virginia.

NOVEMBER 2018 / 65 / YOGAJOURNAL.COM Retired US Air Force Lieutenant Colonel Jannell MacAulay travels the globe educating senior military leaders about the benefits of yoga and mindfulness training.

YOGAJOURNAL.COM / 66 / NOVEMBER 2018 Since the Pain Management Task Force published on therapeutic yoga,” says lead author Krista its indings in 2010, interest in what’s now referred Highland, PhD. A “cultural-competence training” to in the DoD as complementary integrative health ensured that yoga instructors understood how to and medicine (CIH/CIM) has heightened within act within a military structure and how to address the government and private health care organiza- “unique clinical characteristics that patients in tions looking to revolutionize mental and physical the military might present with,” such as post- pain management in the armed forces. “By then, traumatic stress. we recognized that yoga and mindfulness were Fifty-nine service members participated in sorely underutilized in this country,” says retired the eight-week trial, the majority of whom were US Army Colonel Chester “Trip” Buckenmaier III, active duty. During this time, the RESTORE and MD, program director and principal investigator control groups continued individual treatment for the Uniformed Services University’s Defense and as usual (think medication, physical therapy, Veterans Center for Integrative Pain Management. chiropractic, injections, massage, or acupuncture). But before a case could be made for their implemen- The RESTORE group, however, also incorporated tation among the armed forces, these practices one to two yoga sessions per week, accompanied would have to be studied in military-speciic envi- by breathwork and a guided meditation. Pain levels ronments. Centuries of anecdotal evidence and and symptoms such as physical impairments and outside research do not cut it when you’re talking sleep disturbance were monitored for six months about a globally deployed organization like the US after the trial began. The yoga and meditation military—especially when someone has to pick up group experienced symptom relief more quickly the bill, Schoomaker says. than those in the control group, reporting lower Several pain-research eforts ensued. One of the pain intensity at mid-treatment (four weeks) and most groundbreaking was a study published in 2017 post treatment (eight weeks). by the journal American Congress of Rehabilitation “That’s extra months to get back to work, to Medicine that examined the practicality and efective- function socially—to get out with friends and fam- ness of an individualized yoga program, dubbed ily members,” says Buckenmaier, who was one of RESTORE (Restorative Exercise and Strength the 11 researchers. “That’s so beneicial for these Training for Operational Resilience and Excellence), patients.” Schoomaker agrees: “In those weeks in designed to treat chronic lower-back pain in service which yoga has restored function and improved members and their families. Researchers and yoga- pain, other people turn to surgery and drugs—things treatment experts created a 15-pose asana sequence that get them into trouble.” Instead, Schoomaker to promote strengthening, lexibility, and postural says, we ought to be frontloading practices such alignment—speciically to target core, back, and as yoga that focus on function and whole-body gluteal muscles. (For the full sequence, see page 74). wellness—using them ofensively and defensively Yoga teachers who led the practice went through as the irst step in preventive care and medical treat- a 200-hour Yoga Alliance teacher training and an ment before chronic pain, illness, and drug use additional 50-hour program-speciic course “based become issues. JEFF WOJTASZEK

NOVEMBER 2018 / 67 / YOGAJOURNAL.COM 2019 tour details will be announced very soon!

THE FUTURE OF YOGA The 2018 tour has ocially come to an end. For the past 6 months our ambassadors Jeremy and Aris explored 15+ cities in the US—and London!—documenting what the future of yoga looks like in each city. Read all of their stories at LiveBeYoga.com.

STAY UP TO DATE ON TOUR CONTENT AND 2019 STOPS AT LIVEBEYOGA.COM @LIVEBEYOGA

THANK YOU TO OUR AMAZING SPONSORS FOR MAKING THIS YEAR’S TOUR A SUCCESS two surgeries and three months of that incorporates yoga, meditation, nutri- rigorous rehab. In her determination tion, and high-intensity interval training. to become a US Air Force pilot, she tried She also pioneered a similar program at a variety of therapies—yoga, acupuncture, Kirtland Air Force Base, in New Mexico, and trigger-point massage among them— when she was stationed there last year. in order to improve mobility. Once she Today, the Air Force pays her to travel found a regular yoga routine, scar tissue, the globe educating senior leaders about stif ness, and pain started improving little the importance of incorporating yoga w by little. “Yoga became a space of non- into basic training—so soldiers can get judgment and gratitude that I wasn’t get- ahead of mental and physical injuries ting anywhere else in my life,” MacAulay before they happen. “We need to better says. “I was completely stressed all the prepare our military, not just to do the time—just going, going, going. But when job, but to do the job under extreme While the government amasses the empir- I practiced yoga, I could be myself and stress,” she says. “Because that’s the real- ical evidence it needs, dozens of yoga invest in slowing down, which actually ity in a combat zone. If we’re not using non-proi ts are taking matters into their helped me speed up my career path as yoga and mindfulness, we’re missing out own hands. Lieutenant Colonel Jannell a professional in the military.” on creating the best human-weapon sys- MacAulay, who retired from the military Back in 2012, while government tems to operate in those environments.” in June, was just 17 when she snapped her research was ramping up, MacAulay She’s not wrong. A resilience-training femur in half after a stress fracture went founded Healthy Body Healthy Life— program that appeared in the American undiagnosed in basic training. Devastated a free, i rst-of-its-kind health-and- Journal of Psychiatry in 2014 studied

CHRISTOPHER DOUGHERTY CHRISTOPHER and debilitated, MacAulay went through wellness initiative for military families 147 Marines who had undergone

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Sign up at yogajournal.com/teachersplus Mindfulness-Based Mind Fitness Training (MMFT)—a 20-hour, 8-week course that incorporates mindfulness and physical exer- cises designed by former US Army Captain Elizabeth Stanley, a Georgetown University professor who used yoga and meditation to combat her own PTSD. The MMFT program, developed in 2007, aims to enhance troop performance and mitigate the extreme mental and physical stress that comes with deploy- ment. As part of pre-deployment training, the test subjects practiced MMFT in a mock Afghan village. Shrieking actors and controlled blasts simulated combat stress. Meanwhile, a control group of another 134 Marines went through the same simulation without MMFT. The research team analyzed both groups’ blood and saliva samples, brain imaging, and a range of cognitive performance tests. The data showed that Marines who practiced MMFT demonstrated greater reactivity, better emotion and stress management, enhanced heart-rate and breath recovery, and a reduced anxiety response. “In other words, these soldiers were not only better equipped for TRANSFORM YOUR handling stress,” Stanley wrote in the book Bio-Inspired Innovation and National Secu- YOGA PRACTICE rity, “but they also recuperated more quickly so that they were better prepared to handle THROUGH AYURVEDA any subsequent stressors.” Today, the US Army is collaborating with AYURVEDA OPEN HOUSE Amishi Jha, an MMFT researcher and associ- ate professor of psychology at the University Dec 8, 2018 & Jan 12, 2019 of Miami, to investigate the scalability of mindfulness training designed specii cally for FOUNDATIONS OF AYURVEDA military and other high-demand professions. Begins Feb 8, 2019

AYURVEDA & YOGA THERAPY: A FOUNDATIONAL WORKSHOP July 19–21, 2019

AYURVEDIC YOGA THERAPY t INTEGRATION Begins Sept 9–19, 2019

MASTER OF ARTS - AYURVEDA These research ef orts and others have paid of Open enrollment in some ways. Today, half of existing US military treatment facilities (MTFs) recommend yoga to patients, and nearly a quarter of er it onsite— according to a report published in 2017 by the MountMadonnaInstitute.org Rand Corporation, a nonproi t think tank. Cur- Ayurveda: 408.846.4060 rently, Tricare insurance, the military’s primary Yoga: 408.846.4095 medical insurer, will pay for yoga only when it’s administered at an MTF: “The minute you go outside, you can’t get reimbursed,” Schoomaker Located in the redwoods overlooking says. Because sending troops of site to practice Monterey Bay near Santa Cruz, CA yoga can be tricky. The health and wellness of CHRISTOPHER DOUGHERTY CHRISTOPHER

NOVEMBER 2018 / 71 / YOGAJOURNAL.COM Eric Schoomaker (far left) is a former United States Army lieutenant general who served as the 42nd Surgeon General of the US Army.

service members is the military’s irst priority, but if practiced incorrectly, asana can cause strain or further injury. Schoomaker believes RESTORE could pave the way for non-harming, military- speciic yoga programs that can be taught on base, because its success was twofold: It proved that yoga could be an accepted, successful treatment within an active-duty military community, and it demonstrated the potential for a standard approach to yoga as a pain-management tool. He compares it to the extensive work done by the chiropractic community and thinks yoga should follow a similar path. For the uninitiated, by law, chiropractors must be board certiied and adhere to state regulations. They’ve also launched very successful lobbying campaigns over the past 50 years to become established practitioners within the health-care community. Thanks to lobbying eforts back in the 1960s and ’70s, today chiropractic is covered by Medicare—and since 2000, chiropractic treatment has been available to all active duty service members. “Yoga needs a standardized system of treatment that focuses on anatomy, physiol- ogy, and kinesiology,” Highland says. Buy-in from bill payers and legislators for addi- tional programs and coverage will require cooperation from the yoga community by way of national standards or licensure, adds Buckenmaier. Yet that’s the subject

of an ongoing debate among yoga leaders and teachers, who represent dozens, if not PRESS ASSOCIATED

YOGAJOURNAL.COM / 72 / NOVEMBER 2018 hundreds, of diferent styles and philoso- available to us,” says Corwin, an ambassa- phies—all called “yoga.” dor for the Give Back Yoga Foundation, “Lawmakers want to know what a a nonproit that supports and funds group does to self-regulate itself to ensure research-backed, clinically tested yoga there’s competency among practitioners programs for marginalized populations. before they unleash them on the public,” “We have to get it early on in our careers.” says Len Wisneski, MD, chair of the Inte- For that to happen, she says, yoga teach- grative Health Policy Consortium, which ers who work with service members must advises the new Integrative Health and tailor their classes with the unique culture Wellness Congressional Caucus, a nonpar- of the armed forces in mind: “Active mili- tisan educational forum for lawmakers tary members need to be handled so dif- to discuss potential integrative-health ferently [from civilian students]. You legislation based on new research from have to be conscious of what you’re teach- experts. The caucus was announced in ing, because soldiers may not have the October 2017 and provides enormous luxury of completely surrendering on the opportunity to integrate yoga into an yoga mat when they have to wake up the evolving health-care system focused not next morning and do something that just on illness but on prevention and they’d probably rather not do.” wellness—notably within the military. Another challenge is creating classes “People assume the military is rigid,” Wis- that are rewarding and engaging to a pop- neski says. “When, in fact, it’s incredibly ulation that’s physically it by trade, says innovative when it comes to being open to Corwin. “They’re young, they’re athletic— new ideas. They just want to know if some- so what kind of yoga classes do they thing works and what it costs. If it’s non- need?” Sweating, she says, is essential. harmful and noninvasive, they’ll try it.” The military spokespeople and yoga To this end, last September, the researchers we spoke with agree that US Department of Health and Human a culturally speciic style of yoga will be Services, the DoD, and the VA announced an integral part of the puzzle, but it’s just a joint partnership—the irst of its kind— one cog in a very elaborate machine. to comprehensively study approaches for Another thing everyone agrees on is that pain management beyond pharmacologi- progress, especially in a global system cal treatments. Twelve research projects, like the armed forces, takes time. Willka T’ika costing an estimated $81 million over But things seem to be headed in the Children’s Fund six years, will be used to develop, imple- right direction for advocates of using ment, and test non-drug approaches, yoga as a preventive practice. Thanks to SINCE 1986 including yoga and meditation, for a legacy of research such as the MMFT SUPPORTING QUECHUA COMMUNITIES pain management and other conditions program, the National Defense Authori- IN PERU’S SACRED VALLEY treated by military and veteran health- zation Act for Fiscal Year 2019 requires care organizations. the Secretary of Defense to launch a pilot Giving back in the “The future is bright,” Schoomaker program that provides mindfulness- Spirit of Reciprocity to the says. “For the irst time, these three federal based stress-reduction training to mem- Children of the Andes. agencies are aligned in searching for bers of the armed forces before they’re a better understanding of the scientiic deployed to combat zones—in order to efectiveness of these modalities—to tackle study its efects on stress management Lead or join a wellness retreat some of the issues like how these comple- and PTSD prevention. and visit a remote village school “I’m constantly optimistic,” says MacAu- mentary integrative approaches can be for a truly authentic experience. used and delivered to service members.” lay. “Three years ago I gave my irst presen- But MacAulay and Corwin, who have tation and was called ‘brave’ and ‘bold’ for both taught yoga on several military having the guts to talk about yoga in a pro- bases, say that while yoga for pain man- fessional military forum. But today, more PLAN YOUR RETREAT NOW. agement is a worthy cause, the dire need and more senior leaders are inviting me to 888.737.8070 is for preventive programs—ones that share this message about yoga and mind- www.willkatika.com train soldiers before sufering sets in. fulness with this community.”

“We can’t wait until we get injured or WINNER 2018 are out of the service to have these things Additional reporting by Jessica Downey.

NOVEMBER 2018 / 73 / YOGAJOURNAL.COM The RESTORE yoga program was designed to treat chronic lower-back pain in service members and their families. You can try it at home by gently practicing the following poses.

1 SETU BANDHA SARVANGASANA 9 VIRABHADRASANA I Warrior Pose I Bridge Pose From Tadasana (Mountain Pose), step your Sit in the middle of your mat, knees bent, feet feet wide, 4–5 feet apart. Turn your right foot hip-width apart. Lie back. Push up to Bridge out 90 degrees. Pivot your left foot inward Pose with palms pressing into the mat by your to a 45-degree angle. Shins and pelvis face sides. Stay for 5 breaths, then slowly lower. front. Hold onto a chair for support, and take 5 breaths. Next, take 5 breaths with hands on  2 ARDHA PAVANAMUKTASANA hips. Then reach arms up overhead, length- Half Wind-Relieving Pose ening through your waist, chest, and neck. Straighten both legs out in front of you. Draw Hold for 5 breaths; repeat on the other side. one knee into your chest. Stay here for 3 10 CRESCENT MOON POSE VARIATION breaths, then push the heel of your straight leg away from you, lengthening your hip and With feet hip-width apart, reach one arm up fl exing your toes. Stay here for 3 breaths, then and over with the other hand holding onto repeat on the other side. a chair for support. Make a crescent shape as you stretch toward the chair. Hold for 5 3 ARDHA SALABHASANA breaths; repeat on the other side. Reach both VARIATION Half Locust Pose arms up; interlace your fi ngers and repeat. Roll onto your belly. Keep your chin or fore- 11 STANDING BALANCE head on the mat, palms down by your sides. Raise one straight leg. Hold for 6 breaths. Stand tall at the center of your mat. Lift one Repeat on the other side. Do 2 rounds, then leg so your bent knee is at hip height. Hold lift both legs. Stay here for 6 breaths. onto a chair, and take 5 breaths. Repeat with hands on hips, then engage your abdominal 4 BALASANA Child’s Pose muscles, and hold for 5 breaths with raised TO CAT-COW POSE arms. Repeat on the other side. Sit back on your heels with your forehead on 12 BADDHA KONASANA VARIATION the mat, arms extended in front of you. Hold for Bound Angle Pose 3 breaths. Come to all fours, slowly curling your back up into Cat Pose on the exhalation and Sit against a wall with legs straight out in dropping your belly into Cow Pose on an inha- front of you. Pull your heels toward your pel- lation. Repeat several times. vis. Drop your knees to the sides; press the soles of your feet together. Bring your heels 5 TABLETOP VARIATION as close to your pelvis as you can, grasping Yoga for Scoliosis - A Path Come to Tabletop and pull your navel toward your feet. Hold for 5 breaths. Slowly bend for- your spine. Extend one arm, hold for 3 ward, lowering your head for 5 breaths. for Students & Teachers breaths, then repeat on the other side. Next, 13 SUPINE SPINAL TWIST extend one leg, hold for 3 breaths, and repeat A comprehensive Iyengar on the other side. Do this twice. Next, extend Lie fl at on the fl oor with arms extended out on either side of you. Move one knee into book for students with major your left leg and your right arm. Hold for 3 breaths, and repeat on the other side. your chest, then stretch it across your body, scoliosis, fused spines and sending your gaze to the opposite side. Hold 6 PLANK POSE VARIATION for 3 breaths, then repeat on the other side. minor imbalances, and a Add this pose when ready: From Tabletop, 14 SUCIRANDHRASANA VARIATION guide for teachers. come to a pushup position with arms and Eye-of-the-Needle Pose spine straight, tailbone moving toward your Lie on your back with one foot knee height on heels. Breathe. Lower your elbows to your a wall (leg makes a 90-degree angle), and rest mat, and tuck your toes under, slowly coming your other foot on the thigh of your bent leg. into Forearm Plank. Hold for as long as you Hold for 5 breaths; repeat on the other side. can. Stay here, or straighten your arms. 7 ANJANEYASANA VARIATION 15 SAVASANA Corpse Pose Low Lunge Lie fl at on your mat with palms up, legs From kneeling, move one foot to the mat in extended. Stay here, breathing into your front of you. With hands on your thigh, take 5 belly for 10 minutes. breaths. Then with hands on blocks, deepen For photos and full instructions, visit into the lunge, bringing knee over ankle. Hold yogajournal.com/military-sequence. yogaforscoliosis.com for 10 breaths; repeat on the other side.

ebmyoga.com 8 UTTANASANA VARIATION HERTY G 650-493-1254 Standing Forward Bend Stand 1–2 feet from a chair seat. Lower your hands or elbows to the seat, stretching your back and shoulders. Hold for 10 breaths. Do this twice. CHRISTOPHER DOU CHRISTOPHER

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In this hectic technological age, restorative yoga is a bountiful vehicle for easing tension and bringing forth a profound sense of calm. Try this deeply relaxing sequence, paired with introspective journaling, to get present and comfortable on and of your mat.

Story by Jillian Pransky // Photography by Zev Starr-Tambor

YOGAJOURNAL.COM / 76 / NOVEMBER 2018

And while that may be true, restorative yoga challenges us to slow down, relax, and be is also an advanced practice that requires a with ourselves. tremendous amount of dedication, patience, With each breath we take during restor- skill, courage, and compassion. It can be ative yoga, we consciously unwind. This cre- a deeply transformative path toward self- ates an opportunity to release deep tension, awareness, insight, and emotional and spiri- which leads to ease in our bodies and minds tual growth. and even helps us notice the ways in which While the practice presents a way to fast- we keep working and doing, physically and track calming your nervous system—thanks mentally—even when it’s not necessary. to supported resting postures designed to I created the restorative yoga practice be held for long periods of time—it can be on the following pages to help you relax hard to shed the racing thoughts and tension but also to help you transition back into that most of us carry throughout the day. your day-to-day pursuits in a more mindful In fact, restorative yoga is closer to a medita- way, so you can make more-nourishing tion practice than a movement practice. It choices all day long.

THE FOLLOWING POSES USE PROPS—such as blankets, bolsters, and blocks—so that you don’t need to exert any muscular efort. During this practice, it’s important to let go of any stretching or strengthening goals you may have. Try these poses all at once or individually, at any time of the day. Enjoy them after a mindful movement practice if you wish. If you are new to restorative yoga, stay in each pose for 3–10 minutes, and come out when you feel you’ve had enough. As you become familiar with the poses and the practice of deep relaxation, you can extend to 10–20 minutes per pose. Stay still with the variety of sensations, thoughts, and emotions that may arise. Each pose is accompanied by journal prompts that will help you transition back into your day with purpose and poise. MODEL: JILLIAN PRANSKY; PHOTOGRAPHED ON LOCATION AT VASTU YOGA STUDIO IN VERONA, N.J.; STUDIO IN VERONA, N.J.; YOGA VASTU AT ON LOCATION PHOTOGRAPHED MODEL: JILLIAN PRANSKY; OWN MODEL’S HAIR/MAKEUP: ROSEMARIE BERNARDO; CLOTHING:

YOGAJOURNAL.COM / 78 / NOVEMBER 2018 START TO FEEL GROUNDED IN SURFBOARD POSE Place 3 folded blankets vertically up the center of your mat, stair- stepping the short edges, and place 2 blocks side by side at the foot of your mat with a rolled-up blanket on top (to rest your feet on). Start on all fours, and lower yourself onto the blankets—as if lying on a sur oard. Your pelvis, torso, and head should be supported by the blankets, with your kneecaps on the ground or on your mat (add support here if needed) and the tops of your feet on the blan- ket roll. Turn your head to one side with your arms resting on the ground in the shape of a cactus. Let your whole body fall into the blankets so that you feel comfortable, supported, and relaxed. Take slow, long breaths. Every few minutes, turn your head to the other side. To exit, bring your hands below your shoulders, gently fi rm your belly, and press up to all fours. Slowly come to sitting. The benefi ts Sur oard is physically and emotionally grounding and soothing. It is a pose that feels protective of your vulnerable organs, which allows you to release tension in your belly and expand your breath into your back. When you exhale, give yourself permission to allow the props and the ground to fully hold you. This builds the foundation you need to begin to grow present, to release the way you hold your tension, and to create space for yourself in your body and mind.

NOVEMBER 2018 / 79 / YOGAJOURNAL.COM STAY PRESENT IN EASY CHEST OPENER Stack 2 or 3 folded blankets vertically at the center of your mat. You may wish to place a soft bolster or pillow on top of them. Sit on the mat in front of your blankets, and place a block beneath each knee (horizontally) with a rolled-up blanket on top for additional support. Rest the backs of your heels on your mat, and lie down slowly. If needed, place a folded towel beneath your head for support with a rolled towel cradling your neck’s natural curve. Bring your palms to your sides, rest your hands on your belly with your elbows on the ground, or place pillows under your arms. Once you’re comfortable, take several long breaths to progressively release all of your body weight into the blankets. Relax here. For the last minute of the pose, bring your hands to your belly, and feel your palms receive your breath. Imagine your breath unraveling any lingering knots. To exit, mindfully roll to your side. Take the time to get into a comfortable seated position, then set an intention to stay aware of your breath. The benefi ts Breathing is not something we need to accomplish. It is simply a process we allow to happen. This pose creates optimal alignment for experiencing the natural rise and fall of the breath. Notice that after an exhalation, your lungs spontaneously fi ll again with air. The breath is simply waiting for more room so that it can fi ll you. Focusing on your breath helps you stay grounded in the present moment. If you want to develop a sense of well-being and move your body into health and healing mode, you need to quiet your racing mind and come back to the present moment. As we prac- tice staying with the breath in this pose, we learn how to be with the present moment rather than fi ght against it, avoid it, or simply miss it altogether.

YOGAJOURNAL.COM / 80 / NOVEMBER 2018 RELEASE TENSION WITH LEGSONACHAIR POSE Prepare your chair at the foot of your mat. Place a folded blanket or towel on top of the seat to support your knees and calves. Lay a folded a blanket vertically at the center of your mat in front of your chair. Sit with your left hip facing the front of your chair. Slowly lower down onto your right side while keeping your knees bent. Roll onto your back as you bring your legs up onto the chair. Rest your legs on the seat of the chair so they are supported from the backs of your knees to your heels. If you need to, place a folded towel beneath your head and a rolled towel under your neck. Rest your arms by your sides, bring your hands to your belly with your elbows on the fl oor, or come to cactus arms. Make any adjust- ments you need to ensure you are comfortable. When you are ready to settle in, take several long breaths as you progressively release all of your body weight into the ground. Rest here. To come out of the pose, bring your knees in toward your belly, roll to one side, and make a pillow with an arm under your head. Take your time to come to a comfortable seat. The benefi ts This pose relieves excess tension in your pelvis, belly, and the back of your body while helping to balance your nervous system and quiet your mind. In this receptive state, you can begin to notice and care for the more-subtle tension you’re still holding in your body and mind. Before I learned how to deeply relax, I could go a whole night without ever giving my full weight to my mattress. I’d be lying down, but at the same time, I’d be holding tension in my body. I even started noticing it when I brushed my teeth or blow-dried my hair. It was even- tually a revelation to learn that I could get myself ready every day without my shoulders up near my ears. As you begin to allow yourself to feel grounded, pres- ent, and relaxed in restorative poses, you’ll be able to notice all the spots where you’re still holding tension. Noticing this is the fi rst step to releasing it. EMBRACE VULNERABILITY AND CREATE SPACE IN GODDESS POSE Stack 2 or 3 folded blankets vertically up the center of your mat. You may wish to place a soft bolster or pillow on top of them. Sit on your mat in front of the blankets, and place 2 blocks side by side near the foot of your mat with a long, rolled-up blanket on top. Rest your knees over the roll with your feet on the fl oor. You may enjoy an additional blanket under your feet and ankles for support. Lie back, and hold the corners of your blanket stack to help you stay centered as you lower all the way down. With your seat on the mat, allow the blankets to support you from your lower back up to your head. Press the soles of your feet together and let your knees fall apart, creating a deep, wide diamond shape with your legs. Your outer thighs and knees should rest heav- ily on the blanket roll. Bring your arms to your sides, rest them on your belly with your elbows on the ground, or place blankets or pillows under your arms for support. Scan your awareness up and down your body, and notice all the places it makes contact with the ground and props. Take several long breaths, completely releasing your body weight to the ground. On your inhalations, allow your breath to soften your belly. On your exhalations, imagine your belly releasing into your back. Before you fi nish, bring your hands to your belly once again. Feel your palms receive your breath. To exit, slowly roll to your right side, and take a few quiet breaths. Then press to a gentle seated position with your hands over your heart. Feel your breath in your hands, and slowly transi- tion back into the space around you. The benefi ts Goddess Pose is a vulnerable pose; it exposes the entire front body. But when you relax in this position, you can create more space for your LEARN MORE breath, vital organs, circulation, thoughts, feelings, and any sensations that arise. Join Jillian Pransky for a journey Making space starts by taking notice, like this: Hmm, there’s that tightness in my into deep listening and relaxation by right hip. Look at that, there it is again. Whatever shows up, simply notice it, return signing up for her four-week course, your awareness to the support of the ground and your breath, and then allow Restorative Yoga 101. Learn more at yogajournal.com/restorative101. your caring breath to create more space for whatever you may be experiencing. Like breathing, releasing tension is not something we do, it’s something we allow.

YOGAJOURNAL.COM / 82 / NOVEMBER 2018 LEARN TO LISTEN IN FULL RELAXATION POSE Place 2 blocks side by side near the foot of your mat with a rolled-up blanket on top. If you wish, you may add a bolster for extra leg support and a blanket, for softness, under your heels. Sit facing the blocks, and slowly lower to the fl oor, mindfully resting your knees atop the roll with your feet hip-width apart. For additional head support, place a blanket or folded towel under your head and a rolled-up towel beneath your neck. Rest your arms at your sides—or on your belly with elbows on the fl oor. Once you’re com- fortable, take several long breaths, progressively releasing all of your body weight into the ground. Relax here. For the last minute of the pose, bring your hands to your belly and feel your palms receive your breath. Imagine your breath loosening and softening any lingering hardness in your body. To exit, slowly draw your knees toward your belly, and roll onto one side, making a pillow under your head with one of your arms. Relax on your side for 1 minute, then mindfully press up to a comfortable seated position. The benefi ts In Full Relaxation Pose, we can practice listening to the breath and noticing the way it tenderly meets everything it comes into contact with. Imagine the way your dearest friend would listen to you if you needed kind support and attention. Most of us do not listen to our- selves with this level of care. This is important to consider in a restorative practice because once you begin to relax, it’s not unusual for things to start bubbling up—feelings or sensations that tension has tried to protect you from. Once you begin to unfurl those knots, it’s important to compas- sionately listen to, and observe, what’s being released. A listening practice begins with making the choice to relax with whatever comes up in your body, mind, and heart. It means choosing to receive—in a non- judgmental way—whatever your tension has been shielding you from. It means opening up, over and over, to anything you may discover, with- out feeling the need to critique, fi x, or change.

OUR PRO Teacher and model Jillian Pransky is the author of Deep Listening: A Healing Practice to Calm Your Body, Clear Your Mind, and Open Your Heart (Rodale). She is an international presenter and Certifi ed Yoga Therapist, and she has taught mindfulness, yoga, and meditation for more than 20 years. Learn more at jillianpransky.com.

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NOVEMBER 2018 / 87 / YOGAJOURNAL.COM REFLECTION This is my practice

Celebrated yoga photographer Robert Sturman shares his thoughts on the power of an image, meditative living, and fi nding peaceful moments in the day.

No matter where I am in the world or what time I fall asleep, I awaken each day just before the sun rises and sit quietly for 30 minutes. I’m not quite in the world yet, but I feel deeply present and grounded. It’s an ef ortless time for meditation and creative exploration. I love to practice asana sometime mid-morning. Yoga clears out what’s unnecessary and allows me to begin again. On the days I’m not attending a class, I’ll spend quiet time in nature with my dog, Chai—being silent at the park, in the mountains, or at the beach always helps me feel alive and full of gratitude.

I try to live a meditative life, but this can be challenging when With my work, I have the opportunity to rel ect back the elegant I’m navigating airports and traveling more than 50 days a year. truth that we are beautiful, l awed, magnii cent beings. One of I’m learning the art of saying “no” and how to appreciate the the greatest things I’ve learned is that every person—whether distinctions between commitment and chaos. Often, this can be on the cover of a magazine or serving a life sentence in prison— as simple as arriving two hours early to the airport and creating lights up when he or she feels seen. It is a humbling responsibility time to be still and breathe. and privilege to embrace art in its primal capacity for expression and connection. It has never been about expensive equipment As an artist, I’ve learned to get centered and be decisive before or mechanical expertise; rather, it’s about honoring others and taking a photograph. I try to just relax and surrender to the yoga our collaborative experience. of seeing. That means trusting my ability to be present with what is in front of me and pressing the shutter at the moment when I believe the camera is a magic box that can change the world everything conspires into perfection. I’ve learned to give myself when used with the right intentions. We have an opportunity to permission to sometimes make just one exposure, know that I got use this form of expression to spread ideas that help us evolve in it, and walk away. a more positive direction. I want my work to inspire every type of person to get on the mat and i nd a way to deal with his or her Asana is the greatest i gurative poetry I’ve ever seen. It’s the stress and to discover that peace and acceptance are also part of expressive language of human beings striving to reach their the human condition. full potential that inspires me to tell remarkable stories of hope, devotion, sincerity, and longing. Just look at the poses: They show us pushing our hearts toward the sky or reaching with our arms toward something greater —and sharing a common desire to be Join Robert Sturman, yoga teacher Liz Arch, better at life. We have reached a point in yoga’s popularity where and Yoga Journal for a photography and yoga I can photograph just about every type of person practicing adventure in Tulum, Mexico, March 30–April 3, 2019. asana—from prisoners, soldiers, doctors, artists, i rei ghters, and Sign up at yogajournal.com/retreats. cops to Maasai warriors, orphans, and breast cancer survivors. TRACEE STANLEY TRACEE

YOGA JOURNAL Issue 305 (ISSN 0191-0965, USPS 116-050), established in 1975, is published nine times a year (February, March, April, May, June, August, September, November, December) by Cruz Bay Publishing, Inc., an Active Interest Media company. The known office of publication is 5720 Flatiron Parkway, Boulder, CO 80301. Annual Subscription: U.S. $21.95; Canada $33.95; overseas $43.95. Single copies U.S. $5.99; Canada $6.99. Canadian GST #8256424911. Periodicals Postage Paid at Boulder, CO, and at additional mailing offices. POSTMASTER: Send address changes to: Yoga Journal, P.O. Box 37274, Boone, IA 50037-0274.

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