03%4530.:0(803,4$03&108&3:0(-0/%0.0/%0&453&&5%&/*.#3…online.anyflip.com/pguq/iruy/iruy.pdf ·...
TRANSCRIPT
NORDSTROM YOGA WORKS COREPOWER YOGA LONDO MONDO E STREET DENIM BREATHE YOGA
ALWAYS MADE IN THE U.S.A.
HARD TAIL RETAIL STORE
THIRD STREET PROMENADE
SANTA MONICA
SHOP ONLINE NOW
HARDTAILFOREVER.COM
LORD & TAYLOR M. FREDRIC DRISHTI BARE NECESSITIES REAR ENDS EQUINOX
on the cover
24 | 4 surprising ways to boost
your practice
59 | Strong calm happy
22 | The science of meditation
72 | Stick a handstand
34 | What’s really in your food
66 | The ultimate yoga retreat guide
features
62 | IN DEEP
On a quest to save ocean wildlife,
one couple goes below the surface.
by Susan Enfi eld
66 | THE ULTIMATE
RETREAT GUIDE
The perfect yoga retreat is more than
a vacation: It’s a life-enhancing experi-
ence. Here are 17 of our favorites, from
the laid-back and mild to the immer-
sive and wild. by Lauren Ladoceour
72 | DEFY GRAVITY
Whether you’re a longtime inversion
fan or a total newbie, this counterintu-
itive approach to Handstand will help
you to stick it. by Andrea Ferretti
June 2014
contents
J U N E 2 0 1 4
Amy Ippoliti fl oats happily in
Mermaid Pose. (Photographed
by Taro Smith.)
cover credits
Model: Paige Held in Extended
Hand-to-Big-Toe Pose; photo-
graphed by David Martinez.
Stylist: Lyn Heineken; hair/
makeup: Colleen Stone/Ford
Artists Miami; top: Trina Turk;
shorts: Hardtail Forever.
Éminence products are available for purchase at our partner spa locations.Visit www.eminenceorganics.com to locate a spa near you.
ENVIRONMENTALLY RESPONSIBLE PROVIDER OF PREMIUM SKIN CARE
Antioxidant Super Food for the Skin
47% reduction in
free radical damage
in just 3 hours!*
*as evaluated by the reduction in UV induced ROS in human ex vivo skin after 3 hour application
Super foods become super skin care ingredients to nourish and rescue the skin with a
potent dose of stabilized Vitamins C+E for advanced age prevention and correction.
cl
oc
kw
ise
fr
om
to
p l
ef
t:
da
vid
ma
rt
ine
z;
j
oh
n s
ea
to
n c
al
la
ha
n/f
lic
kr
/ge
tt
y i
ma
ge
s;
ev
a k
ol
en
ko
contents june 2014
yoga lifestyle19 | OM
Bringing your practice to life
meditation for health; decoding food labels;
crossfit for yogis; how to pickle summer
veggies; vegan love for your feet.
37 | EATING WISELY
Come together sharing a seasonal pot-
luck meal has some delicious, and surpris-
ing, benefits. by Nancy Vienneau
55 | rEfLEcTION
A yoga high are 420-friendly yoga
classes half-baked marketing schemes or
something deeper? by Mike Kessler
inspiration96 | bAcK STOrY
Two fit yogi moms with 800,000
instagram followers, masumi goldman
and laura kasperzak spread the yoga love
online and beyond. by Susan Enfield
83 | rEVIEWS
new books and music, plus an interview
with yogi and author Brian leaf, who shares
how he stays zen as a dad.
practice46 | bASIcS
Learn Revolved Triangle Pose Unlock
your hamstrings and find a fresh perspec-
tive on life with this therapeutic twist.
by beryl bender birch
59 | HOME PrAcTIcE
SEquENcE bY cHrISTINA SELL
Find instant calm feel grounded and
relaxed with this hip-opening sequence.
in every issue
12 | editor’s letter
14 | contriBUtors
16 | talk to Us
92 | yoga pages
94 | living well
95 | classifieds
22
37 19
6 y o g a j o u r n a l . c o m j u N E 2 0 1 4
^
INTRODUCING THE NEW STANDARD FOR
WHOLE-FOOD-BASED SPORTS NUTRITION
^Our products are tested by an independent third party lab for genetically modif ed material and test below a 0.9% threshold. ◆
These products have been tested
by HFL Sport Science, a world-class anti-doping lab, for over 145 banned substances on the 2014 World Anti-Doping Agency (WADA) prohibited list via HFL
skip lot testing protocol #ICP0307 and have been certif ed banned substance free. *Based upon air-dried fruits and vegetables. These statements have not been
evaluated by the Food and Drug Administration. These products are not intended to diagnose, treat, cure or prevent any disease. Call 1.800.477.4462 or visit
GNC.com for the store nearest you. ©2014 General Nutrition Corporation. May not be available outside the U.S.
AVERAGE THINKSDONUTS ARE WHOLE FOODS
ESSENTIAL AMINOS &
MUSCLE SUPPORT
Refreshing 7.5g amino blend featuring essential aminos and muscle-support nutrients to deliver cellular energy and muscle recovery.
PERFORMANCE
ENERGIZER
Delicious daily formula provides a natural, healthy energy boost. Great to use before workouts or just to jump-start your day.
CLINICALLY PROVEN
PROTEIN BLEND
Great-tasting, whole-food-
based 20g protein formula
featuring 5g aminos, plus
chia and 1 full serving of
fruits and vegetables.*
Buy Now at GNC or GNC.com/PUREDGE
8 Y O G A J O U R N A L . C O M J U N E 2 0 1 4
FR
OM
TO
P:
MA
RY
SL
OA
N;
CH
AN
NIN
G C
OE
New, now & next Check out yoga’s hottest teachers
and trends at Yoga Journal LIVE!
in San Diego July 10–14. On deck:
keynote speaker Deepak Chopra;
Tara Stiles, who’s leading an inten-
sive on her signature Strala yoga;
and more. Sign up by June 13 for
discounted rates. yjevents.com
Get the appDownload a free preview issue
of Yoga Journal on your iPad and
subscribe. yogajournal.com/ipad
twitter.com@yoga_ journal
facebook.com/yogajournal
instagram/yogajournal
pinterest.com/yogajournal
Take your yoga to goSeeking inspiration for your summer vacay practice? Follow
our cover model and yogi mom Paige Held on Instagram for
her daily pose videos May 14–24, or watch her travel-friendly
sequence starting May 14. yogajournal.com/paigeheld
#10perfectposes @paigeheldyoga @yogajournal
Get your zen on for free at Lumeria Maui, a premier yoga retreat in
Hawaii. We’re giving away a fi ve-day stay for two. Read more on page 71,
and enter online for a chance to win. yogajournal.com/freehawaiitrip
Win a tropicalretreat!
get more YJ
Carin Gorrell
editor in chief
Charli Ornett
creative director
Editorial
deputy editor Philip Armour
managing editor Carmel Wroth
senior editors Tasha Eichenseher, Mitra Malek
associate editor Amanda Tust
contributing medical editor Timothy McCall, MD
copy editors Lesley Bruynesteyn, Natalie Condon,
Christopher Dare, Elizabeth Kennedy
proofreaders Jill Klein, Matt Samet
researchers Melinda Dodd, Maya Dollarhide,
Ivette Manners, Yelena Moroz
contributing editors
Jason Crandell, Hillari Dowdle, Kate Holcombe,
Sally Kempton, Richard Rosen, Jean Weiss
editorial intern Lauren Maslen
art
art director Wis Mollerud Holt
associate art director Melissa Newman
contributing art director Alexandra Zeigler
contributing designer Robin Briskin
photo director Jackie L. Ney
contributing photo editor Cary Jobe
production & tablEt Editions
group production director Barb Van Sickle
prepress manager Joy Kelley
ad coordinator Anna Baldwin
tablet media specialist Crystal Sagan
diGital
director, web operations Ken Coffelt
executive online editor Kelle Walsh
associate online editor Patty Hodapp
contributing online editor Erica Rodefer Winters
senior web developer James Kafader
web producer Allison Blake
online entertainment director
Dana Meltzer Zepeda
namaste blog contributing editor
Jennifer D’Angelo Friedman
EvEnts
event director Elana Maggal
senior event manager Renée LaRose
event manager Alden Conant
event sponsorship liaison Kiara McBain
event marketing manager Meagan Dobson
senior designer Anne Mellinger
event office manager Tracy Phelps
event intern Emily Prowse
Kristen Schultz Dollard
director of brand strategy
Bill Harper
vice president, group publisher
GEnEral advErtisinG
associate publisher Haley Brockmeier (303) 625-1609
northwest sales director Kathleen Craven (415) 380-9642
east coast sales Melissa Strome (917) 538-5203
midwest sales Kathi Magee (414) 897-0377
detroit sales Keith Cunningham (248) 763-0526
southern california sales Kimberly Hicks (310) 490-3486
southwest sales Tanya Scribner (940) 387-7711
sales assistants Geoff Hebert (303) 625-1615,
Jennifer Rodriguez (310) 356-4118
yoGa, mEdia & dirEct rEsponsE advErtisinG
west coast account manager
Tina Hou (303) 625-1630
east coast account manager
Sue Sheerin (303) 931-6057
markEtinG & communications
marketing director John Robles (303) 625-1668
digital advertising manager Lauren Walker (303) 625-1618
events marketing manager Rachel Van Buskirk
marketing manager Greg Brenton (303) 625-1612
director of corporate communications Dayna Macy
marketing designer Tanya Cantu
consumEr markEtinG
group circulation director Jenny Desjean
group circulation manager Anne Cookson
e-commerce director Christine Espenship
group online marketing manager Michelle White
group new business manager Kathleen Donahue
circulation analyst Michael Alexander
online marketing manager Emily Supernavage
accountinG & administration
accounting & billing Yolanda Campanotto
(800) 443-4974, ext. 705
publisher’s assistant; market research Lori Rodriguez
intErnational Editions
director of international licensing Dayna Macy
Editorial officEs
2520 55th Street #200, Boulder, CO 80301
phone (303) 625-1600
subscription customer service (800) 600-9642
yogajournal.com
chairman & cEO Efrem Zimbalist III
PrEsidEnt & cOO Andrew W. Clurman
ExEcutivE vicE PrEsidEnt & cFO Brian Sellstrom
ExEcutivE vicE PrEsidEnt, OPEratiOns Patricia B. Fox
vicE PrEsidEnt, hEalthy living grOuP Kim Paulsen
vicE PrEsidEnt, cOntrOllEr Joseph Cohen
vicE PrEsidEnt, rEsEarch Kristy Kaus
vicE PrEsidEnt, inFOrmatiOn tEchnOlOgy Nelson Saenz
© CRuZ BAY PuBLISHING, INC.
Kim Paulsen
general manager
mission driven, donor supportedstockbridge, massachusetts
Look who’s coming to Kripalu!
Elena Brower
T. Colin Campbell
Larissa Hall Carlson
Yoganand Michael Carroll
Stephen Cope
Seane Corn
Loren Fishman
Bo Forbes
Rolf Gates
Harville Hendrix
Anodea Judith
Gary Kraftsow
Joseph Le Page
Cyndi Lee
Jill Miller
Richard Miller
Dharma Mittra
Todd Norian
Shiva Rea
Geneen Roth
Bessel van der Kolk
Amy Weintraub
David Whyte
Yang Yang
At Kripalu, we invite you to
pause, turn your attention
inward, and rediscover your
authentic nature.
and breathe...
800.741.7353 or kripalu.org
1 0 y o G a j o u r n a l . c o m J u N E 2 0 1 4
Located in the beautiful Berkshires of western Massachusetts.
Kripalu School of Yoga
• 200-hour kripalu yoga teacher training
• 500-hour kripalu yoga teacher training
• kripalu yoga in the schools teacher training
Kripalu School of Ayurveda
• 200-hour foundations of Ayurveda
• 500-hour Ayurvedic yoga teacher training
• 650-hour Ayurvedic lifestyle consultant
certifi cation
Kripalu’s inspiring yoga
and Ayurveda trainings
empower you to deepen
your practice and share
your passion with the world.
do whatyou
love
800.848.8702 or kripalu.org
ph
ot
o:
da
vid
ma
rt
ine
z;
ha
ir/m
ak
eu
p:
Gr
eG
G h
ub
ba
rd
/ba
re
ps
editor’s letter
Carin Gorrel l , editor in Chief
No more excuses
Share your thoughts about balancing your practice
and busy life at [email protected].
1 2 y o g a j o u r n a l . c o m j u N e 2 0 1 4
one of the best perksofworking
atYoga Journal:Ourcompanyoffers
freedailyyogaclassesintheconference
room—a10-secondwalkfrommy
office!—withsomeofthetopinstruc-
torsinthecountry.Andyetsomehow
I’mdoinglessyoganowthanever.
WhenItakethatlunchtimeclass,
Ifeeltheneedtotackonanextrahour
ofworkattheendofthedaytomake
upforlosttime,whichtranslatesto
anotherhourawayfrommyhusband
and6-month-oldson.Plus,mypost-
babybodystillisn’tworkingthewayitusedto:I’velostflexibility,
strength,andadmittedly,confidenceinmypractice.Soundfamiliar?
Ofcourse,I’mawarethatallofmyreasonsformissingmymatcould
easilydoubleasmotivationtogetonitmoreoften.IknowI’mlessstress-
edandmorefocusedafterdoingyoga,sopoppingdownthehallfor,say,
AmyIppoliti’sclassonTuesdayswilltranslatetogreaterproductivity
andlesstimeatmydesk—notmore.(Ifyoudon’tknowAmy,checkoutthe
awesomewayshe’susingyogatohelpsavemarinewildlifeinourphoto
essay“In Deep,” page 62.)Andtheonlywaytoregainflexibility,strength,
andconfidenceinmypracticeisto,well,practice.
Inotherwords,I’moutofexcuses!SoI’mtakingacuefromTwoFit
Moms,strongyogimothersandInstagrammavensfeaturedinour“Back
Story”(page 96),andcommittingtomypracticeeverydayforthemonth
ofJune,whetherit’sgoingtoafullyogaclassorjustsneakinginaposeor
twobetweenshovelingspoonfulsofpureedsweetpotatoesintomylittle
guy’smouth.FollowmyprogressonTwitter@caringorrell,orbetteryet,
joinmeonthe#yogaeverydamndaysocial-mediabandwagon—I’dlove
thecompanyandinspiration! D
*These statements have not been evaluated by the Food and Drug Administration.
This product is not intended to diagnose, treat, cure or prevent any disease.
www.AmericanHealthUS.com
THEREÕS A NAME FOR A PROBIOTIC
THAT HAS ALL THAT.
Controlled delivery?
Hour after hour support?
Stomach acid protection?
Once daily?
It features an advanced technology called BIO-tract¨ that releases probiotics into your intestinal tract continually
throughout the day. And, because Probiotic CD™ delivers controlled delivery hour after hour... once a day is all you need.
With 12 billion bioactive microorganisms^ from 10 beneficial cultures, Probiotic CD™ helps you keep your digestive,
intestinal and immune health in balance.* When it comes to having it all... one name says it all: Probiotic CD™.*
When it comes to digestive and intestinal health, PROBIOTIC CD™ really has it all.
^At Time of Manufacture. ©2014 American Health, Inc. | 14-AH-1053
BIO-tract® is a registered trademark of Nutraceutix, Inc. U.S. Patent Nos. 6,627,220, 7,150,623 & 8,007,777
Available at health, natural food and vitamin specialty stores.
contributors
FR
OM
TO
P:
JA
ME
S B
RO
WN
, A
MY
IP
PO
LIT
I, L
AU
RA
BE
RL
AN
D
“I like to practice asana where
it’s hot and humid. It’s easier
to sweat, and the heat is so
delicious for the muscles and
joints. In the summer, I enjoy
it right here in the Northeast.
In the winter, I head south to
the Caribbean islands or to
Blue Spirit on the west coast
of Costa Rica.”
BERYL BENDER BIRCH is a
longtime YJ contributor. This month,
she teaches Revolved Triangle Pose
(Basics column, page 46).
“COMO Shambhala Estate in
Ubud, Bal i. They have an open-
air yoga room overlooking a
lush canyon of rice fi elds, which
is absolutely stunning.”
Yoga teacher ALEXANDRIA CROW
shares her sequence and secrets for
Handstand (“Defy Gravity,” page 72).
“If pressed for one location,
I’d have to say Costa Rica.
There is nothing better than
a sunrise surf session fol-
lowed by a rejuvenating yoga
class on the beach with mon-
keys roaming around nearby.”
TARO SMITH photographed partner
Amy Ippoliti practicing yoga underwater
with whale sharks (“In Deep,” page 62).
Where is your favorite travel destination to practice yoga?
8 7 7 - 4 4 0 - 7 7 7 8 www.rancholapuerta.com
JULY 12-19
Michele Hebert
Restorative yoga and Meditation
AUGUST 2-9 “FAMILY WEEK”
Phyllis Pilgrim and Susan Duhan Feli
Yoga and The Spirit of Poetry
SEPTEMBER 6-12
Aman Keays | Iyengar Yoga
OCTOBER 11-17
Jill Ganassi | Iyengar Yoga
NOVEMBER 8-14
Veera Sanjana, M.S., M.S.W
Gentle Yoga
NOVEMBER 29-DECEMBER 5
Shayne and River Morgan
Yoga for Every B.O.D.Y.
Yoga enthusiasts cherish the way
Mother Nature and our renowned
guest instructors combine to create a
life-changing week. Here’s a sampling
of upcoming yoga-focus weeks!
Voted “WORLDÕS BEST DESTINATION SPA”
(Travel+Leisure magazine ReadersÕ Polls
2010, 2011 & 2013)
Find youræeld of dreams
1 4 Y O G A J O U R N A L . C O M J U N E 2 0 1 4
1 6 Y O G A J O U R N A L . C O M J U N E 2 0 1 4
talk to us
what’s on your mind this month
letters@yoga
journal.com
twitter.com
/yoga_ journal
facebook.com
/yogajournal
change is goodI saw your note from the editor saying,
‘Share your thoughts about rebirth and
reinvigorating your practice’ (March
’14). Last year, at 33, I was diagnosed with
cancer. In the midst of treatment, I signed
up for a yoga teacher-training. Now, as a
new teacher, I plan to help others dealing
with fear, anxiety, and illness. What an
amazing gift cancer ended up being!”
HEATHER CANNON, WALNUT CREEK, CA
As a yoga teacher in Manhattan, I am
deeply touched by Yoga Journal ’s move
to Boulder. It is transitions like yours that
inspire me to move around and mix it
up—from classes in Istanbul to workshops
in Puerto Rico. This is where fresh ideas
and reinvigoration enter my practice.”
TANIA KAZI , NEW YORK, NY
fitspirationYou’re loving Yoga Journal ’s #FindYourInspiration
campaign with Kathryn Budig. Kathryn’s posting poses,
meditations, and other things that inspire her to practice.
Readers have chimed in on Instagram with what inspires
them. Your f avorite: Rica Gomez’s (@justbreathe775)
posts from Cebu in the Philippines, where she is a vinyasa
teacher, dive-shop owner, and yoga inspiration!
The exercise instructions and
advice presented in this magazine
are designed for people who are
in good health and physically fi t.
They are not intended to substi-
tute for medical counseling. The
creators, producers, participants,
and distributors of Yoga Journal
disclaim any liability for loss or
injury in connection with the exer-
cises shown or the instruction and
advice expressed herein.
ego checkI really liked the article ‘The Upside of Ego’
(March ’14), especially this: ‘A healthy ego gives
you physical boundaries and a sense of self. But when it’s
out of balance, your ego is what leads you to defi ne your-
self according to external qualities and circumstances,
like your appearance, your house, or your job.’ Thanks for
prompting me to ponder ways to keep my ego healthy
and in balance.” LORI LAVENDER LUZ, VIA FACEBOOK
YOGA HYBRIDS: HIT OR HYPE?Core-Fusion, Trampoline Yoga, Yoga Sculpt…The yoga-
hybrid class trend generated some buzz online.
Here’s what you had to say about melding methods:
Saw a profile boasting
use of music with
the F-bomb and
“no Sanskrit.” That
ain’t no yoga. Om
namah Shivaya!
DOROTHY O E-RYT
Who cares what you
label it if it makes
people get up off the
couch and MOVE!
SUSAN RADECKE
YATES
Noooooo! I wish there
was a clear differentia-
tion between true yoga
and yoga-flavored exer-
cise classes. One is a
thousands-of-years-old
sacred practice, the
other is a workout. NOT
the same thing, and most
people wanting to try
yoga have no idea how to
distinguish between the
real deal and copycats.
SARAH MARTYN
Until you have expe-
rienced myriad move-
ment forms, you’re
only looking through
a narrow door.
Purists need to find
humility, as much as
the cynics touting
“no mantras here.” ANNE-MARIE
LAMONDE
[VISIT YOGA JOURNAL
ON FACEBOOK TO JOIN
THE CONVERSATION. ]
FR
OM
TO
P:
ILL
US
TR
AT
ION
: L
EIG
H W
EL
LS
; P
HO
TO
: R
ICA
HE
RN
AN
DE
Z-G
OM
EZ
But even if you live well, you still may not be getting all the vitamins and minerals you need. At Solgar,
we get it. After all, we’ve focused on wellness for over 65 years. That’s all we do. And when it comes to
supplements, we practically invented them.
Today, we still craft our vitamins and minerals in small batches to help ensure consistency and purity. And we
always strive to make as many products as possible natural, vegetarian, plus dairy and gluten free. Focusing
on wellness never gets old. Neither does feeling good throughout your life. So have a great journey. Solgar is
with you all the way.
Raw instead of refined. Stairs instead of elevator.
Whole grain instead of processed.
Doing the best for your body can really be good for your soul.
©2014 Solgar Vitamin and Herb
THE SOLGAR PRODUCT LINE INCLUDES HALAL AND KOSHER SUPPLEMENTS IN VARIED DOSES AND FORMS.
THE COMPLETE LINE OF SOLGAR NUTRITIONAL SUPPLEMENTS IS AVAILABLE AT FINE HEALTH FOOD RETAILERS WORLDWIDE.
FOR STORE LOCATIONS AND ADDITIONAL INFORMATION, VISIT SOLGAR.COM OR CALL 1.800.645.2246
Live Vibrantly.
Body Solgar
Join us for the meditation retreat of a lifetime.Receive special pricing for a limited time.
Call 888.736.6895 or visit chopra.com/toronto
THE GLOBAL
MEDITATION EVENTOF THE YEAR
with
DEEPAK CHOPRA& MASTER EDUCATORS
balance • heal • transform
davidji Claire DiabDanielle
Mika Nagel
Maya Tiwari
Brent
BecVar
Deepak
Chopra
Featured Speakers
Are you ready to experience transformation
from the inside out? Join us in Toronto, Canada,
for the global meditation event of the year.
Whether you’re new to meditation or have been
practicing for years, we invite you to contribute
your unique gifts and your presence at the
Chopra Center’s signature meditation and yoga
retreat.
Together, we will make history as we aim to set
the world record for the largest synchronized
meditation gathering ever. We invite you to join
us in Toronto and be at the heart of this
historic event.
AUGUST 3–9, 2014Westin Harbour Castle • Toronto, ON, Canada
DEEPAK CHOPRA PRESENTS
SEDUCTION OF SPIRITMeditation and Yoga Retreat
The Seduction of Spirit retreat is about slowing
down and tuning into the peace of present
moment awareness. Through the practice of
meditation, yoga, and other timeless tools, you
will begin to:
• Move beyond limiting conditioned beliefs
• Let go of struggle and achieve more by
doing less
• Shed layers of accumulated stress
• Tap into your deepest potential to manifest
your wishes, dreams, and desires
Jo
hn
Se
at
on
Ca
ll
ah
an
/Fl
iCk
r/G
et
ty
im
aG
eS
bringing your practice to lifeom
Victor Shamas, PhD
The Way of Play: Reclaiming
Divine Fun & Celebration
(act on Wisdom, 2011)
There is nothing more exciting than the discovery of a new place. Leave behind your maps and guidebooks, and just follow your intuition.”
in focus Readers share the fun ways
they get bendy beachside.
“The beach at Mersa
Matruh in Egypt was
deserted, and as I went
off to practice morning
yoga, my two beautiful
light warriors followed.”
Raphaelle Cox,
London, England
“While doing a Headstand on Sandbanks
Beach in Ontario, Canada, I thought,
‘Hey, my surroundings are inspiring—let’s try
without hands!’ My wife just happened
to click at the right time.”
Bernard Riverain, Montreal, Quebec
send us your pics! To see yourself “In Focus,” submit your favorite yoga photos at yogajournal.com/infocus.
“This was taken in front of Haystack Rock in Cannon Beach, Oregon. I completed my
yoga training in Goa, India, and this pose always reminds me of our afternoon yoga
practice, gazing out from the open-air shala onto the Arabian Sea. Doing it brings
a smile to my face and warmth to my heart.” Jennifer Oechsner, Portland, Oregon
Cl
OC
kW
ISE
FR
OM
TO
p l
EF
T:
El
lE
n R
yD
ER
; IS
AB
El
lE
Gé
lIn
AS
; J
En
nIF
ER
OE
CH
Sn
ER
; E
ll
E C
Ox
community
2 0 y o g a j o u r n a l . c o m j u n e 2 0 1 4
om
“My husband and i spent
the day hiking in Haleakala
national Park on Maui,
then stopped at this quiet
beach to take in the sunset.”
Ellen Ryder, Sedalia, Colorado
GOT MUSCLE PAIN?
Use Arnicare® and feel better faster.
Arnicare works naturally with your body
to relieve muscle pain.*
©2
014 B
oiro
n, A
ll R
ights
Reserv
ed
Visit Arnicare.com/yoga for a coupon.Always read and follow label directions.
*These “Uses” have not been evaluated by the Food and Drug Administration.
PH
OT
O:
DA
VID
MA
RT
INE
Z;
MO
DE
L:
JE
SS
ICA
OM
; S
TY
LIS
T:
LYN
HE
INE
KE
N;
HA
IR/M
AK
EU
P:
CO
LL
EE
N S
TO
NE
/FO
RD
AR
TIS
TS
MIA
MI;
SH
OR
TS
: O
NZ
IE
RESET
YOUR
INVESTING IN daily meditation may be
the smartest thing you can do to promote
wellness, a new study indicates. Scientists
already understood that meditation re-
duces stress and illness, but they could
not pinpoint exactly why. Now, a part of
that puzzle may have been solved: Regu-
lar meditation creates change on a cellu-
lar level, essentially turning on clusters
of “good” genes that make us healthier,
while turning off clusters of “bad” genes
that lead to disease.
health
Just a few minutes of
daily meditation does
your DNA good.
“The fact that we were able to see
changes in gene expression patterns in
the blood after a simple change in behavior
is pretty spectacular,” says one of the study
authors, John Denninger, MD, PhD, director
of research at Benson-Henry Institute for
Mind Body Medicine at Massachusetts
General Hospital and an instructor in psy-
chiatry at Harvard Medical School. “While
the fi ndings are still preliminary, meditation
and similar techniques may make changes
in gene expression that bring biological
systems into better balance, which ulti-
mately leads to a healthier system.”
In the study, volunteers practiced a 20-
minute daily meditation for eight weeks
that included breathing, word focus,
and mind clearing. After eight weeks,
the meditation was shown to help turn
on health-promoting genes that boost
immune response, energy metabolism,
and insulin secretion (which helps
prevent diabetes), and it turned down
health-depleting genes linked to stress
and infl ammation, says Denninger.
Researchers also tested a different
group of volunteers who meditated
regularly, and found that, while more
meditation yielded more extensive health
benefi ts, even a single session had small
but positive, gene-altering results. Om
break, anyone? CORINA QUINN
3 EASY STEPS
to startmeditating
1 FOCUS ON YOUR BREATH
Close your eyes or softly gaze
straight ahead. Breathe through
your nose and gently focus on
each inhalation and exhalation.
2 CHOOSE A MANTRA
Select one word or phrase, called
a mantra, to repeat and focus
on during meditation. An ideal
mantra contains only a few words
or syllables, for easy repetition.
3 CLEAR YOUR MIND
When thoughts or feelings bubble
to the surface, simply notice them
without judgment, and return
your attention to your breath.
wellness
2 2 Y O G A J O U R N A L . C O M J U N E 2 0 1 4
om
PH
OT
OS
: V
AN
CE
JA
CO
BS
; M
OD
EL
: D
EB
BIE
ST
EIN
GE
SS
ER
Hollow Body RocksPractice perk Balance
The move Lie face-up on your mat, arms reach-
ing past your ears. Lift your arms, shoulders,
upper back, and feet. Hold or rock forward and
back for 20 seconds and rest for 10. Repeat
these intervals for 4 minutes.
Weighted Squats Practice perk Spinal stability
The move Hold a bar across your shoulders.
With feet hip-width apart, squat down until
your thighs are parallel to the fl oor, knees over
toes; return to standing position. Use heavier
weights in a slow set of 3 to 6 squats, or use
lighter weights for a rapid set of 10 to 20.
«
Pull-Ups Practice perk Upper-body strength
The move Hang from a pull-up bar in a neutral
position. Exhale and pull your body straight
up, driving your elbows toward your rib cage.
Return to start. Work up to 3 sets of 5. For
an easier version, knot a resistance band
around the bar and let the hanging loop hold
some of your weight.
«
«
2
3
4
steal these
MOVESThe CrossFit craze may seem a little hardcore for the yoga mat,
but incorporating some of its functional movements into your
workout routine can strengthen your practice and mind-body con-
nection. Yoga instructor and CrossFit trainer Debbie Steingesser,
founder of the CrossFit-for-yoga site YogiWOD.com, shares the
best moves for yogis. KATEY L INDENMUTH
f itness
1<Double-Unders Practice perk
Strong core
The move While
jumping rope, slowly
accelerate, springing
slightly higher each
time. Settle into a
rhythmic pace, then
use your wrists to whip
the rope around twice
for every jump. Jump
for 20 seconds and
rest for 10. Repeat for
4 minutes.
J U N E 2 0 1 4
om
360 degree vista
90 feet down the pier
1 faithful friend
Let sit 30 minutes
Makes a moment you’ll never forget.
What's Your Recipe?
Serve over and over.
© Nature’s Recipe, LLC. All Rights Reserved.
Real Meat. All Natural.The Right Ingredients. Nature's Recipe®.
PH
OT
O:
BR
OO
KS
FR
EE
HIL
L;
ST
YL
IST
: E
MIL
Y C
HO
I;
RE
SE
AR
CH
: L
AU
RE
N M
AS
LE
N
1
2
3
4
6
9
10
7
8
PAMPER YOUR FEET
Thank your feet for supporting you in Tadasana with a soothing vegan pedi and strappy vegan sandals that help you walk the practice of ahimsa, or nonviolence.
Summer Solestice
1 Soulstice Nail Colour;
$8, soulsticespa.com
2 Obsessive Compulsive
Cosmetics Nail Lacquer;
$10, occmakeup.com
3 Nicole by O.P.I. Matte
Top Coat; $8, opi.com
4 Thesis Nourishing &
Refreshing Foot Scrub;
$15, thesisbeauty.com
5 Lush Volcano Foot
Mask; $14, lushusa.com
6 The Fanciful Fox
Chocomint Foot Mousse;
$14, fancifulfox.com
7 Chagrin Valley Soap
& Salve Company Salts &
Herbs Soothing Therapeutic
Soak; $8, chagrinvalleysoap
andsalve.com
8 Gilden Tree Terra-
Cotta Foot Scrubber;
$10, gildentree.com
9 Pure + Simple Juniper
Clove Foot Mist; $10,
pureandsimple.us
10 Karma Organic Nail
Polish Remover; $12,
karmaorganicspa.com
beauty + style
5
om
Love is Mighty
Naina Wooden
Mule; $230,
loveismighty.com
Freewaters
Molly Sandal; $55,
freewaters.com
ToeSox Bali
Sandal; $45,
toesox.com
olsenHaus
Birds Sandal; $115,
olsenhaus.com
Novacas
Natasha
Wedge; $140,
novacas.com
SHOW OFF YOUR TOES
beauty + styleom
PH
OT
O:
BR
OO
KS
FR
EE
HIL
L;
ST
YL
IST
: E
MIL
Y C
HO
I;
RE
SE
AR
CH
: L
AU
RE
N M
AS
LE
N
Greg Louganis
Lives: Malibu
4x Olympic Gold Medalist and
5 Time World Champion Diver
Speaker on Diversity,
Peak Performance
and many other topics
Mat: Jade
Nature’s Best Yoga Mat
Great grip. Earth friendly.
www.jadeyoga.com
YOGA Buzz
Spin for zen
Cardio junkies, this yoga’s
for you: Spin and yoga have
merged into YAS, a killer
1-hour class that combines
30 minutes of cardio-boost-
ing cycling with 30 minutes
of yoga to build strength
and fl exibility. Created by
Los Angeles–based yoga
instructor Kimberly Fowler,
it’s cropping up in spin
studios across the country.
Find a class near you at
go2yas.com.
A little bit louder now
When it comes to yoga
pants, black is out, bright
colors and bold patterns are
in. Case in point: KDeer’s
Copa Cabana print (below;
kdeerhauteyogawear.com),
Teeki’s Northern Lights Hot
Pant (teeki.com), and Black
Milk’s Day of the Dead leg-
gings (blackmilkclothing.
com). Let your legs go wild,
but keep your favorite black
pants for tamer days ahead.
Strike a pose
For those who want to strut
their dharma, there’s Voga, a
diva-inspired combo of asanas
and voguing, the ’80s drag-
queen dance of dressing up
and striking dramatic poses.
London is leading the way on
this one, where founder Juliet
Murrell holds classes in night-
clubs. vogalondon.co.uk
RADHA MARCUM
SUP anywhere
The update on the Stand
Up Paddleboard (SUP) yoga
trend: The yoga training school
YogaFit and Indo Boards have
joined forces to create the
Indo YogaFit Balance Board,
along with a SUP teacher
training and a new home-
practice DVD. yogafi t.com
and indoboard.com
Lollipop to
the stars
Dosha Pops Ayurvedic suckers
made it into gift bags at the
2014 Academy Awards. The
sweets are made from blends
of herbal teas, spices, and
essential oils designed to bal-
ance Ayurvedic doshas and
restore inner harmony—a
must-have for any red-carpet
situation. doshapops.com
Love it or leave it,
here’s what’s trending
on and around your mat.
3 0 Y O G A J O U R N A L . C O M J U N E 2 0 1 4
FR
OM
TO
P:
SA
RA
H H
AR
PE
R-H
UD
SO
N;
TR
INE
DE
ER
; L
UC
Y M
ER
YL
PH
OT
OG
RA
PH
Y
om trends
AVERAGE would do yoga if it weren’t for the pants
HEAD-TO-TOE NUTRITIONAL SUPPORT CREATED JUST FOR WOMEN. GNC.COM
These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure or prevent any disease.
j u n e 2 0 1 4
zesty beetsand cauliflower
The fermentation process takes
several weeks, so plan in advance.
M a k es 1 2 s e rv i n g s
1 cheesecloth
1 qt plain yogurt 1⁄4 cup salt
1 1-gallon glass jar, 2 half-gallon
jars, or 8 pint jars
1 small head cauliflower,
cut into florets
3–4 medium red beets,
unpeeled, thinly sliced
1 jalapeño pepper, halved
and seeded
3 cloves garlic, thinly sliced
1 tsp mustard seeds
1 tsp coriander seeds
1 tsp black pepper seeds
1 Tie a square of cheesecloth over
a large bowl. Pour yogurt onto the
cheesecloth and let it sit for two
hours to strain. Reserve the whey
water that collects in the bowl;
discard cheesecloth and contents
that did not strain through.
2 In a large bowl, dissolve salt in
1 qt hot water, then let cool. Add
3 qts water and 1⁄4 cup whey water
culture to create a brine.
3 Layer veggies and remaining
ingredients in jars. Fill jars to the
brim with brine and seal tightly
with lid. Store on a countertop for
two to four weeks, briefly remov-
ing the cap every two days to
release gas and to push veggies
below the surface of the liquid.
When the veggies taste sour like
a lemon, they’re ready.
nutritional info 19 calories
per serving, 1 g protein, 0 g fat,
4 g carbs, 1 g fiber, 349 g sodium
Recipe from Mara King, co-owner of
Ozuké’s Pickled Things, ozuke.com
stay healthy all summer long with this immune-boosting coleslaw alternative.
Probiotics are all the rage among health nuts, but one can only eat
so much yogurt. to get more of the good-for-you gut bacteria, try a tangy
summer side of fermented pickled vegetables. “fermented veggies promote
healthy microorganisms in your gut that aid digestion and boost your immune
system,” says frank lipman, MD, of eleven eleven Wellness Center in new York
City. and that helps prevent a surplus of bad bacteria that can lead to inflam-
mation, obesity, and other chronic diseases that start in your gut, he says. Pro-
biotics may prevent food allergies and obesity, too, by changing how our gut
filters allergens and molecules that create inflammation. sounds good to us—
and so does this yummy recipe! MeLISSA WILLIAMS
the healing powers of
Ph
oT
o:
ev
A K
oL
en
Ko
; F
oo
d S
Ty
LIS
T:
KA
TIe
Ch
RIS
T;
PR
oP
ST
yL
IST
: G
Le
nn
Je
nK
InS
om food
Tel. 1.866.559.5167(from US & CA) / +1.242.363.2902; sivanandabahamas.org
take a yoga vacation.
Bring yourself back into balance in a tropical oasis of calm and natural beauty. Experience the perfect blend of activity and leisure time. Come alone, with a friend, or bring the whole family and enjoy daily yoga classes, meditation sessions, inspiring workshops, and more (including spectacular sunsets!)
Located on one of the finest beaches in the world, the Sivananda Ashram Yoga Retreat Bahamas ofers a unique combination of modern yoga retreat and traditional yoga ashram connected to a classical yoga lineage.
Yoga Vacation Program available year-round — simply choose your dates!
Check our online calendar to see which programs and presenters will be at the Yoga Retreat when you want to come — or plan your stay to coincide with a particular program or presenter.
Expand your horizons …
3 4 Y O G A J O U R N A L . C O M J U N E 2 0 1 4
DA
NA
NE
ELY
/TH
E I
MA
GE
BA
NK
/GE
TT
Y I
MA
GE
S
Health claims and nutrition labels
on food packaging are about to
become less confusing—fi nally!
GOOD NEWS for food-label readers (which
should be all of us): New legislation is in the
works to give food packaging language a much-
needed overhaul. Called the Food Labeling
Modernization Act, it’s currently under review
by Congress, but could take a year or more to
be approved, after which companies would have
a few more years to comply. Christine Tseng,
RD, owner of Be Well Nutrition in New York City,
ex plains what’s under consideration and how to
shop smart in the meantime. GLORIA DAWSON
reallyin there?
What’s
om
NATURALWHAT’S NEXT Foods
that want to carry the
“natural” label will have
to comply with rigorous,
as-yet-to-be-determined
standards.
FOR NOW Check ingre-
dient lists for foods that
have undergone chemi-
cal changes, such as
corn syrups or corn
meal, hydrogenated oil,
soy proteins, artifi cial
sweeteners like aspar-
tame and sucralose,
monosodium glutamate,
and artifi cial colors.
WHOLE GRAINSWHAT’S NEXT Foods
containing whole grains
or multigrains will have
to list the percentage
of each grain.
FOR NOW Grains that
aren’t whole (such as
ground, cracked, or
fl aked) are less nutri-
tious. Buy foods with
multigrains or whole
grain listed fi rst or sec-
ond on an ingredient
panel. Avoid those that
lead with enriched and
unbleached wheat,
or all-purpose fl our.
ADDED SUGARSWHAT’S NEXT New
labels will list total sug-
ars, plus a breakout of
added sweeteners—think
honey, agave, and table
sugar—so you can easily
see which sugars occur
naturally, like fructose
in fruit, and which do not.
FOR NOW To fi nd hid-
den sugars, which may
increase your chances
of diabetes, obesity, and
heart disease, look for
terms such as “high-
fructose corn syrup” and
“fruit juice concentrate.”
SERVING SIZE & CALORIE COUNTSWHAT’S NEXT Serving
sizes will start to refl ect
how much we really eat
for a meal or snack. In
addition, calorie counts
will be larger, bolder—
and harder to miss.
FOR NOW Serving sizes
today don’t fi t how most
of us eat. (Does anyone
really only scoop out
a half-cup of ice cream?)
So look at calories per
serving, but also at
serving size and serv-
ings per container.
nutrit ion
come together Sharing a seasonal potluck meal has some delicious—and surprising—benefits.
Ph
ot
os
: E
va
Ko
lE
nK
o;
Fo
od
st
yl
ist
: K
at
iE C
hr
ist
; P
ro
P s
ty
lis
t:
Gl
En
n J
En
Kin
s;
su
CC
ul
En
ts
: l
ila
B.
eating wiselyby Nancy Vienneau
it’s 7 o’clock on a Thursday night in
June and my backyard in Nashville, Ten-
nessee, is filling up with laughter, con-
versation, and delicious food. My cohost
Gigi Gaskins and I welcome our guests,
eager to see the dishes they’ve brought
to share. Over the five years we’ve been
hosting a monthly potluck dinner, we’ve
enjoyed countless tasty offerings. Think
tender, just-picked green beans served
with roasted corn, from avid gardener
Ray; a deep-dish lemon-heirloom tomato
tart from Liz, an innkeeper; and a plum
crumble made from tangy Santa Rosa
plums I foraged in my backyard.
As we sit down with our plates in the
shade of giant maple and catalpa trees, I
look at the assembled group of friends,
old and new, with contentment. Cooking
for groups of people is one of my greatest
joys. For 20 years, I worked as a chef and
caterer in Nashville. I believe that cook-
ing and sharing food is one of our basic
connection points as humans. And, for
me, hosting a potluck is a heartfelt way to
express support for local food and farm-
ers, to get inspired to cook seasonally, and
to build community.
Gigi and I first got the idea of starting a
community potluck in 2009 when Nash-
ville’s local food movement was really tak-
ing off. People were rallying around the
idea that growing and distributing food
locally can help more people eat well and
can lessen the environmental toll of agri-
culture. Farmers’ markets were expand-
ing, public schools were planting gardens,
and local chefs were going farm-to-table.
New nonprofits were helping to get fresh
produce into underserved communities.
During this time, I sold my catering
business and began volunteering with a
program teaching low-income teens how
to cook. Meanwhile, Gigi, a professional
hatmaker, bought three run-down lots in
a low-income neighborhood and planted
them with berry patches, herbs, and all
kinds of vegetables, which she gave away
zsummer salad with buttermilk dressingRoasted corn and crisped onions add
depth of flavor to this seasonal salad.
s e rv es 8
1 large onion, cut lengthwise
into thin slices
1 1⁄2 tbsp olive oil, divided,
plus extra for greasing1⁄4 tsp sea salt
4 large ears of corn
1 lb fresh green beans3⁄4 cup low-fat buttermilk
2 tbsp mayonnaise
1 tbsp fresh lemon juice
2 scallions, thinly sliced
2 tbsp finely chopped fresh dill
1 head Buttercrunch or Bibb lettuce,
torn, or 5 oz spring lettuce mix
1 cup cherry tomatoes, halved
Brown onions Heat oven to 400°F.
In a bowl, toss onion with 1 tbsp oil.
Spread on a cookie sheet and sprinkle
with salt. Roast until brown and crispy,
10–12 minutes. Let cool.
Prepare salad Heat remaining 1⁄2 tbsp
oil in a large skillet over medium heat.
Drop in corn, cover, and steam until
tender and lightly charred, adding a
splash of water if necessary, 7–9 min-
utes. Remove from skillet. Add green
beans and a pinch of salt to skillet,
cover with water, and bring to a boil.
Cook for 3–4 minutes. Remove from
heat and let cool.
Make dressing In a bowl, whisk
to gether buttermilk, mayonnaise,
and lemon juice. Add scallions and dill.
Add black pepper and salt to taste. If
desired, add more lemon for tartness
or more mayo for body. Refrigerate.
Assemble salad Cut corn, in chunks,
off the cob. Toss with green beans.
Place lettuce in a serving bowl and
top with corn-green bean mixture,
tomatoes, crisped onions, and dress-
ing; serve.
NutritioNal iNfo 152 calories per
serving, 6 g fat (1 g satur ated), 18 g carbs,
4 g fiber, 5 g protein, 149 mg sodium
3 8 y o g A j o u r n A l . c o M j u N e 2 0 1 4
eating wisely