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be
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YOGA KEEPS
YOU HEALTHY
THE ULTIMATE
STRETCH, from
head to heels
6 POSES FOR
STRONG BONES
How to MEDITATE
when your mind
wont get quiet
Sept 2013 / Display until Sept 10, 2013
YOGAJOURNAL.COM
SPECIAL
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BONUS!
r
e
t
CLea N Wa
S
e
i
V
L
s
e
g
n
A
Ch
Aveda Corp.
... a n d
so do yo U !
Congratulations Earth Month leaders. Youve reached beyond your goals to help our network
exceed our global goal of $5 million for clean water projects around the world and in our communities.
We stand in awe of your dedication, creativity and the magnitude of your accomplishments. Thank you
for joining together to support projects that truly change lives. It makes a world of difference.
Learn more and nd Aveda at 866.814.0506, aveda.com and facebook.com/aveda.
These illustrations were drawn by children in Madagascar, showing
the happiness clean water projects have brought to their lives.
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Continued on next page...
maryland
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Tangles
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Juan Tabo
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new york
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new york
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Scott J Salon Spas
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R Salon
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Noelyne, Ltd. Salon
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fargo
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lorain
A David Anthony Salon
& Day Spa
Head Quarters Salon and Spa
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Ladies & Gentlemen Legacy
mentor
Ladies & Gentlemen Salon
& Day Spa
Brown Aveda Institute
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Salon Hazelton
rocky river
Brown Aveda Institute
Cleveland
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warren
Casals De Spa & Salon
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Aveda Fredrics Institute
Cincinnati
westlake
Bella Capelli Sanctuario
Head Quarters Salon & Spa
Hot Heads
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Rometrics Salon & Spa
oklahoma
tulsa
Aveda Experience Center
Woodland Hills Mall
Ihloff Salon & Day Spa
Memorial
Ihloff Salon & Day Spa Utica
oregon
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Be Cherished
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Gervais Salon & Day Spa
portland
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pennsylvania
new cumberland
A Roland Salon
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providence
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Orchid Salon
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Hair Essence
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virginia
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Salon Del Sol The Jefferson
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Aveda Experience Center
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Isella Day Spa
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Studio Donna Salon Spa
kennewick
Z Place
lake forest park
A Better Day Salon
lynnwood
Aveda Experience Center
Alderwood Mall
puyallup
Aveda Experience Center
South Hill Mall
seattle
Aveda Experience Center
Pacic Place
Aveda Experience Center
University Village
Bella Vita Salon
Gary Manuel Aveda Institute
Gary Manuel Salon
Gary Manuel Studio
Belltown
Gary Manuel Studio
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Habitude Salon
Shanti Salon & Spa
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Seaport Salon & Spa
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Aveda Experience Center
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Mosaic Salonspa Argonne
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wisconsin
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Pavana Salon and Spa
Salon Aura Calumet
Salon Aura Mccarthy
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Aveda Experience Center
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Neroli Salon & Spa
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Craig Berns Salon Spa
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Salon & Spa On Railroad
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Ecco Salon
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Crimson Salon & Spa
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Gaia Micro Spa
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Indira Salon & Spa
Kalypso Salon
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Details Design Team
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Kirsten Salon
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A. Glo Spa & Salon
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Be Hive Hair Salon
kenosha
Gemini Salon & Spa
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Jasmine Salon & Spa
lake mills
CV Hair Company
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Aveda Experience Center
West Towne Mall
Rejuvenation Spa
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Rose Colored Glasses
Salon & Spa
menomonee falls
Pink Lemonade Salon
& Day Spa
milwaukee
Neroli Salon & Spa East Side
neenah
Total Look Concept Salon
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Ultimate Salon & Spa
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Pure Essence Salon & Spa
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Nouvelle Salon & Day Spa
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Salon 511
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Mayfair Mall
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Aveda Experience Centre
Market Mall
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Changes Hair Studio
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Heiress
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manitoba
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Vigi Salon & Spa
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Aveda Institute
Oliver Reis Salon
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fredericton
Avalon SalonSpa North
Avalon SalonSpa Uptown
saint john
Element 5
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Spa at the Monastery
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amherst
Damaris Spa
& Wellness Centre
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Life Salon Spa II
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Life Salon & Spa
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Beleaf Salon and Spa
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Hairitage House Salon & Spa
sydney
Revive Hair Studio
ontario
burlington
Keora Salon Spa & Boutique
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Capelli Hair Studio
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James Brett Coiffure & Spa
Gardiners
James Brett Coiffure & Spa
Princess Street
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Civello Salon Spa
ottawa
Aveda Experience Centre
Rideau Centre
Stephanotis Hair
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Mane Street Hair Styling
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Parkside Spa
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The Wild Strawberry Salon
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Storm Hair Group Fonthill
Storm Hair Group
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Mane Stage
toronto
Aveda Experience Centre
Eaton Centre
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Sherway Gardens
Aveda Experience Centre
Square One
Aveda Experience Centre
Yorkdale
Aveda Institute
Civello Salon Uptown
Civello Salon Spa Queen
Civello Salon Spa Rosedale
waterloo
Romeo Salon Spa
whitby
Lavish Salon and Spa
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Metropolis Hair Studio
quebec
montreal
Au Premier
Aveda Experience Centre
Laval
Aveda Experience Centre
Montreal
Aveda Montreal Lifestyle Salon
Spa & Academy
saskatchewan
humboldt
Elite Salon & Spa
regina
Bella Salon
Daniel Christopher
Perimeters
Sara Lindsay Makeup Studio
Vrata Hair Design
saskatoon
Chel Salonspa
contents
SEPTEMBER 2013
ip this
issue
02 | BONUS
STYLE GUIDE
The latest yoga
looks embrace
falls runway
trendsbold colors,
mixed patterns,
and easy shapes.
on the cover
65 | Rise and shine:
16 poses for all-day energy
68 | Be well: The latest science
on how yoga keeps you healthy
50 | The ultimate stretch,
from head to heels
76 | 6 poses for strong bones
59 | How to meditate when
your mind wont get quiet
features
34 | ALL IN A DAYS WORK
Discover ways to stay happy and healthy
on the job, inspired by these innovative
workplaces. by David Gelles
cover credits
model: Colleen Saidman Yee; stylist: Danielle Gold; hair/makeup: Racine Christensen;
photography: Ericka McConnell.
FRONT COVER: top: Nux; leggings:
American Apparel; necklace: Marisa Haskell.
FLIP COVER: dress: Derek Lam; jewelry:
Marisa Haskell.
76 | STANDING STRONG
FIND
COMFORT
IN OUR QUALITY
G N C B E S T P R O D U C T. B E S T
E X P E R I E N C E . B E S T R E S U LT S.
C O M E I N O R V I S I T U S AT G N C . C O M F O R
HEALTH AND WELLNESS SOLUTIONS TODAY.
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. Call 1.800.477.4462 or visit GNC.com
for the store nearest you. 2013 General Nutrition Corporation.
May not be available outside the U.S.
contents
Septem b er 20 1 3
23
41
32
yoga lifestyle
23 | OM
65
inspiration
41 | EATING WISELY
Food for life One of the worlds
59 | WISDOM
practice
50 | BASICS
65 | HOME PRACTICE
12 | LETTERS
95 | YOGA PAGES
16 | EDITORS LETTER
97 | LIVING WELL
a sense of well-being.
18 | CONTRIBUTORS
98 | CLASSIFIEDS
by Lavinia Spalding
83 | REVIEWS
New books, CDs, and DVDs, featuring
an interview with spiritual teacher Ram
8 YO GAJ O U R N A L .CO M
in every issue
SEPTEMBER 2013
CLOCKWISE FROM TOP LEFT: ROLFO/GETTY IMAGES; ANNABELLE BREAKEY; WARI OM; MICHAEL WINOKUR
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1 0 YO GAJ O U R N A L .CO M
SEPTEMBER 2013
CLOCKWISE FROM TOP: CHRIS ANDRE; RORY EARNSHAW/SANDBOX STUDIO; DAVID MARTINEZ; CLAUDIA GOETZELMANN
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participants, and distributors of Yoga Journal disclaim any liability for loss or injury in connection with the
exercises shown or the instruction and advice expressed herein.
SEPTEMBER 2013
J U N E 20 1 3
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C h ar ity Fe rre ira
wellspring
Yogas healing
powers continue to be revealed.
we feel in our yoga practice has measurable benetsfrom reducing the risk of
might be in store. And its inspiring to know that researchers are hard at work
OCTOBER 5-12
dening and documenting yogas benets, the better to bring the practices of
Michele Hebert
Meditation and Healing Yoga
yoga to more of the people who can benet from them the most. But to whatever
degree we understand their deepest mysteries, the benets of the practice are
OCTOBER 19-26
NOVEMBER 9-16
( page 76), Carol Krucoff, a yoga therapist at Duke Integrative Medicine, writes about making her asana prac-
DECEMBER 21-28
tice safe for her bones after discovering that she had
Leslie Kaminoff
An Introduction to
Breath-Centered Yoga
87 7-440-7 7 78
www.rancholapuer ta.com
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SEPTEMBER 2013
SEPTEMBER 21-28
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The greatest
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yoga comes from
the simplest thing
we learn: how to
connect breath
and movement.
Leslie Kaminoff, yoga educator and
co-founder of the Breathing Project
in New York City
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SEPTEMBER 2013
YO GAJ O U R N A L .CO M 23
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centers are designed to deliver.
Considered yogas sister science, Ayurveda uses close observation of a persons natural tendencies and temperament to
restore balance to the body. Ayurveda originated in India, but
its growing popularity has brought it to the US with centers
that offer a range of therapies, from single treatments in a day
spa-like setting to residential immersions featuring the detoxification and rejuvenation process known as panchakarma.
Many also offer weekend workshops on basic Ayurvedic concepts, cooking techniques, and self-care practices.
A trip to an Ayurvedic center begins with a private consultation to determine the best practices, diet, and herbal remedies
for you. Then you might happily surrender to a day of single
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the forehead) or abhyanga (an oil massage often performed by
two massage therapists at once).
A multiday panchakarma might include a simple diet, liberal
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Discover ways to stay
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innovative workplaces.
SEPTEMBER 2013
TAKE RECESS
In the employee break
room at Portland, Oregonbased shoe manufacturer
Keen are Hula-Hoops, a
tetherball, and a beanbag
toss. Inspired by research
showing that activity
breaks during the workday increase morale and
creativity while lowering
health care costs, the
company instituted a 10to 15-minute recess every
day for its 160 employees
three years ago. It helps
with relationships, productivity, and creativity,
says Linda Balfour, a
manager on the team
that developed the
program. When you
YO GAJ O U R N A L .CO M 35
ion
f ollow your pass
On Fridays at Etsy, the crafting retail network based
in Brooklyn, New York, eco-minded employees load up
a bike trailer with the ofces food scraps and coffee
grounds and deliver them to a nearby farm to be composted. Doing something altruistic can give a greater
sense of meaning to your workweek, says Jessica Rodell
of the University of Georgia, who studies employee volunteering. It often translates to greater productivity,
too. Employees who volunteer work harder and feel
stronger engagement in their work, she says.
A growing number of companies encourage their
staff to volunteer on the clock. Ford Motor Companys
Volunteer Corps coordinates groups for projects like
performing repairs on local schools. Patagonia subsidizes employees to take environmental internships,
such as one employees recent participation in a raptor
conservation project in Ireland. Green Mountain Coffee
Roasters encourages employees to volunteer up to
52 work hours a year. Last year, 65 percent of the
companys 5,800 employees worked on projects like
cleaning up rivers and coaching Little League. Its
an opportunity for them to develop skills and to feel
more connected to their community, says Liz
Dohrman, the companys volunteerism specialist.
SEPTEMBER 2013
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eating wisely
by Lavin ia Spalding
PHOTOS: ANNABELLE BREAKEY; FOOD STYLIST: HEIDI GINTNER; PROPS: LAURA COOK/AUBRI BALK INC.
Tomato watermelon
salad, page 46
YO GAJ O U R N A L .CO M 4 1
ea t i ng w isely
Nancy Jenkins, author of The Mediterranean Diet Cookbook and The New Mediterranean Diet Cookbook. The food tastes
good, the ingredients are accessible, and
the recipes are surprisingly simple.
Its a delicious way to eat but also an
easy way to cook: Vegetables are steamed,
then sauted in a little extra virgin olive
oil. Add a good carb such as brown rice or
bulgur wheat dressed with olive oil and
a spritz of lemon, some fresh herbs, and
thats it! she says. No one needs to be
told that this is a fantastically healthy way
to eatthe evidence has been piling up
for years, and it just gets stronger with
each new study.
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Mediterranean diet were 19 percent less
likely to have experienced cognitive problems such as memory loss.
Rened, processed,
and manufactured food,
including quick-digesting
carbs like bread, white
potatoes, crackers, chips,
and pastry.
Sugareven juice.
Fruit juice is a concentrated sugar source,
Weil says, not that different from soda in its
impact on blood sugar.
Coffee.
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Cool-climate fruits
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Divide the watermelon pieces and tomatoes among four salad plates. Drizzle
each plate with olive oil and vinegar.
Season with salt and pepper. Top with
the basil, goat cheese, and cashews
before serving.
SEPTEMBER 2013
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4 8 YO GAJ O U R N A L .CO M
SEPTEMBER 2013
Before pain
gets in your way
sy
Non-Grea
d
e
t
en
ed
Unsc ickly Absorb
Qu
ith Your Body
w
y
l
l
a
r
tu
ks Na
Wor
>
REACH STRONGLY
THROUGH YOUR
TOP ARM
>
TURN THE CHEST
AND ABDOMEN
TOWARD THE CEILING
5 0 YO GAJ O U R N A L .CO M
SEPTEMBER 2013
by Nikki Costello
basics
raise both arms upward and outward, take a deep breath, and yawn.
Both humans and animals do it with full abandon. What you are
doing instinctually is stretching the sides of your body to inspire a
deep and satisfying breath. It feels as though every cell of your body
joins together, breathes, and says, YES! I am awake!
Practicing Utthita Parsvakonasana (Extended Side Angle Pose)
can give you the same energized feeling. The pose teaches you how
to stabilize your legs while you open and expand the sides of your
rib cage, training the muscles that support good breathing. It also
tones the muscles that run along the sides of your body, from the
outer heel to the outer hip, along the torso, and up to the outer arm.
Developing this strength gives you the structural support you need
to lift and lengthen your spine. For this reason, Side Angle Pose is a
fundamental pose to practice regularly.
Your aim in Side Angle Pose is to engage your muscles fully to
create a single extension from the outer heel of the straight leg all
the way to the ngertips of the arm overhead. There are three stages
watch
SEPTEMBER 2013
YO GAJ O U R N A L .CO M 5 1
basi cs
ST E P 1
52 YO GAJ O U R N A L .CO M
PHOTOS: DAVID MARTINEZ; MODEL: JASON NEMER; STYLIST: LYN HEINEKEN; GROOMING: RACINE CHRISTENSEN; TOP: FILA; SHORTS: HIND; MAT: GAIAM; BLOCK: BAREFOOT YOGA CO.
to the pose. First, you establish the foundation in your legs. Then you focus on
stretching the arms to expand the chest.
Finally, as you bring your top arm over
your ear, you rotate the belly and chest
up while maintaining the broadness you
created in the chest.
The word utthita, to extend, describes
how you set up the legs and arms in this
pose. I encourage students to pay as much
attention to widening their stance as they
do to extending their arms. Step your legs
wide apart and check that your ankles are
below the wrists of your extended arms.
Then begin bending one leg toward a
90-degree angle. Walk the foot of the
straight leg farther out until the thigh of
the bent leg comes parallel to the oor.
(Check that your knee is pointing in the
same direction as your toes.)
Dont stop halfway. Bending the leg
to 90 degrees helps distribute the effort
equally between both legs instead of making your bent leg quadriceps muscles do
all the work. (If you get fatigued, come
out of it to rest and then try again.) As
you bend one leg, extend the other, keeping your knee firm. These dual actions
lengthen the inner thighs and stretch the
gluteal muscles while strengthening the
outer leg muscles and stabilizing the hips.
By establishing rm legs and hips, you
allow the front of the pelvis and abdomen to broaden, creating space for the
torso to turn open in the full expression
of the pose. Prepare for this opening by
pressing your supporting hand to the oor
or a block and fully extending the elbow.
Then, as you extend your top arm upward,
you will be able to feel an opening across
the collarbones and chest.
Now youre ready for the final phase
of the pose. Move the shoulder blades in
toward the chest and keep the chest open
Practice working
both legs evenly in
Warrior II.
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When your breath is shallow, you may feel you are living in a small space, in a
body thats compacted or narrow. This sensation can also affect your mind, creating rigidity in your thinking and behavior. Yoga teaches you to align your body
to be vertical and upright. But its equally important to expand horizontally so
that your awareness can move from the inner space toward the vast universal
space. A simple side stretch or a yawn during the day can refresh your breath and
expand your sense of self. When you open horizontally, you feel more spacious,
and the inside and outsidethe Self and the otherno longer feel so separate.
SEPTEMBER 2013
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wisdom
by Sa lly Ke mpton
AIMEE SICURO
SEPTEMBER 2013
YO GAJ O U R N A L .CO M 5 9
w i sdo m
And yet, many meditators worry that
they arent doing it right. They wonder
why they see lights in meditation, or why
they dont. They worry if they feel sleepy
during meditation, and they worry if
theyre too wide awake.
In this column, Im going to answer
some typical questions about meditation.
The answers are based not only on my
own experience but also on the collective
wisdom Ive received from some of the
great meditating yogis, past and present.
All of them are meant to encourage you
to take heart, to relax, to have condence
that if you just sit regularly, if you just do
it, meditation will unfold for you in profoundly life-enhancing ways.
Ive received so many different
meditation instructions that I cant
always decide what to focus on.
Is it OK to use different techniques?
When you begin a meditation practice, it
helps to establish a simple protocol that
you can come back to again and again. It
doesnt much matter what it is, although
6 0 YO GAJ O U R N A L .CO M
inner world, but each will affect your consciousness slightly differently. So do give
yourself permission to experiment occasionally. Experimentation makes meditation more interesting and fun, especially if
you have a tendency to fall into a routine.
When you decide to try a different
practice, give it some time to take hold.
But for deep practice, having an established protocol is indispensible.
How important is it for the mind to
get quiet when you meditate?
Believe it or not, meditation can go on
even when the mind is chattering away.
It is the nature of the mind to create
thoughts and images. The energy that we
call mind is dynamic. Like an ocean, it
has an innate tendency to create surface
waves. Yet when you sit regularly, youll
begin to become aware of a part of the
mind that is untouched by thoughts.
You might experience that deeper layer
of consciousness as a pure sense of being
or as a sense of being a witness. Sometimes it feels as if you have plunged into
SEPTEMBER 2013
SEPTEMBER 2013
surrounds that part of your body, including the feeling of the emotion. Let the
emotional energy and the space be present together. Without trying to make
the emotion go away, notice how it will
naturally evanesce into the surrounding
spaciousness.
When you practice with emotions this
way, over time you will be much less subject to emotional upheaval. Yet youll also
be able to feel your feelings without being
scared of them.
Why does my breath sometimes slow
down or stop while I meditate?
This is a natural yogic process. The breath
and the mind are deeply intertwined.
As the mind stills, the breathing slows,
and vice versa. When the breath slows
or stops, it can be a precursor to samadhi
(union)which in classical yoga is often
associated with a stilling of the prana
(life force). In ordinary waking life, the
breath ows along the two inner channels
that correspond to the right and left nostrils. In meditation, the breath will stop
YO GAJ O U R N A L .CO M 6 1
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62 YO GAJ O U R N A L .CO M
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light up
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In our rst hours out of bed,
we naturally move slowly. To
get you going in the morning, this sequence awakens
and opens the shoulders,
upper chest, hips, and thighs
bit by bit and builds up to
energizing backbends. Some
yogis believe these chest
openers stimulate the thymus gland, an important part
of the immune system that
sits under the breastbone.
SEPTEMBER 2013
mind-body
benets
key focal
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YO GAJ O U R N A L .CO M 6 5
home practice
w it h C l ai re Mi ssi n g h am
for 5 to 10 breaths.
breaths here.
REPEAT POSES 5
THROUGH 8 ON
OTHER SIDE
7 VIRABHADRASANA III
8 ARDHA MATSYENDRASANA
13 BADDHA KONASANA
14 PASCHIMOTTANASANA
6 6 YO GAJ O U R N A L .CO M
SEPTEMBER 2013
REPEAT POSES
1 THROUGH 4
ON OTHER SIDE
4 UTTHITA TRIKONASANA
5 HIGH LUNGE
9 SUPTA VIRASANA
11 URDHVA DHANURASANA
15 GOMUKHASANA
TO FINISH
SEPTEMBER 2013
YO GAJ O U R N A L .CO M 67
GOOD
FOR
YOU!
Much has changed since physician Dean Ornish included yoga in his groundbreaking protocol for preventing, treating, and reversing heart disease more than three decades ago.
Back then, the idea of integrating yoga with modern medicine was seen as far-out.
BY
KATHERINE
GRIFFIN
pain
reliever
CAN!
ray of light
mune disorder in
part in a six-week
reported improve-
ments in measures of
70 YO GAJ O U R N A L .CO M
SEPTEMBER 2013
bringing yoga
and western
medicine together
Duke Integrative Medicine
Duke Universitys Integrative Medicine department in Durham, NC,
has lived up to its name by integrating yoga into medicine and medicine into yoga. The department is
one of the only major medical centers to offer yoga teacher training.
Its two programs, Therapeutic Yoga
for Seniors and Yoga of Awareness for Cancer, are taught by a
team of yoga instructors, doctors,
physical therapists, and mental
health professionals.
HAPPY
DAY
SEPTEMBER 2013
YO GAJ O U R N A L .CO M 7 1
YOGA
72 YO GAJ O U R N A L .CO M
STAY
SHARP
Researchers are in the earliest stages of examining whether yogic practices could also help stave off age-related cognitive decline. The yogic
practices that involve meditation would likely be the ones involved, because of the engagement of control of attention, says Khalsa. Indeed,
research has shown that parts of the cerebral cortexan area of the
brain associated with cognitive processing that becomes thinner with
agetend to be thicker in long-term meditators, suggesting that meditation could be a factor in preventing age-related thinning.
MAINTENANCE
review of 17 clinical trials concluded
PLAN Athat2013a regular
yoga practice that includes
pranayama and deep relaxation in Savasana
(Corpse Pose), practiced for 60 minutes three
times a week, is an effective tool for maintain-
REST
EASY
ing a
better sex
In India, women who took
part in a 12-week yoga camp
reported improvements in
several areas of sexuality,
including desire, orgasm, and
overall satisfaction. Yoga
(like other exercise) increases
blood ow and circulation
throughout the body, including the genitals. Some
researchers think yoga may
also boost libido by helping
practitioners feel more in
tune with their bodies.
drifting off.
SEPTEMBER 2013
COOL
INFLAMMATION
YOUNGER-LOOKING D N A
While the fountain of youth remains
a myth, recent studies suggest that
yoga and meditation may be associated with cellular changes
immune activity
Many studies have suggested that yoga can fortify the bodys
ability to ward off illnesses. Now one of the rst studies
to look at how yoga affects genes indicates that a two-hour program of gentle asana, meditation, and breathing exercises alters
the expression of dozens of immune-related genes in blood cells.
Its not clear how the genetic changes observed in this study
might support the immune system. But the study provides striking evidence that yoga can affect gene expressionbig news
that suggests yoga may have the potential to inuence how
strongly the genes youre born with affect your health.
SEPTEMBER 2013
YO GAJ O U R N A L .CO M 73
YOGA
caring
health care
Urban Zen Integrative
Therapy program
The brainchild of Donna Karan,
Rodney Yee, Colleen Saidman Yee,
and Beth Israels chair of integrative medicine, Woodson Merrell, MD,
the Urban Zen Integrative Therapy
program seeks to strengthen the
human element in hospital-based
health care and to lessen the pain
and anxiety many patients experience when undergoing treatment
for cancer and other illnesses.
Launched in 2009, the program
offers a 500-hour training for yoga
teachers and health care professionals in ve healing modalities:
yoga therapy, Reiki, essential-oil
therapy, nutrition, and contemplative care. Included in the training
are 100 hours of clinical rotations,
carried out at participating hospitals and long-term care facilities in
New York; Los Angeles; Columbus,
Ohio; and Port-au-Prince, Haiti.
Were bringing mindfulness into
arenas where there is often only
anxiety, panic, stress, and crisis
states, says Codirector Rodney
Yee. We all realize mindfulness
and meditation are so important
to daily life. This is a way to bring
this to patients in a medical setting, to support patients needs.
For example, depending on the
needs of the patient, a certied
therapist might help patients
do in-bed yoga poses, breathing
techniques, and meditation that
they can then repeat on their own.
Yee says hes been amazed by the
receptivity of the medical community toward the program. Old
stigmas are dissolving, he says,
and new attitudes are emerging.
But its a two-way street, he adds.
The yoga community has our own
work cut out for us, keeping up
with the science and being open to
addressing the issues that will
affect yogas role in Western medicine for years to come. A.W.
74 Y O G A J O U R N A L . C O M
your
spine
on
yoga
KEEP YOUR
HEART HEALTHY
Despite advances in both
prevention and treatment,
heart disease remains the
no. 1 killer of both men and
women in the United States.
Its development is inuenced
by high blood pressure, high
cholesterol, high blood sugar,
and a sedentary lifestyleall
of which can potentially be
reduced by yoga. Dozens of
studies have helped convince
cardiac experts that yoga and
meditation may help reduce
many of the major risk factors for heart disease; in fact,
a review of no fewer than 70
studies concluded that yoga
shows promise as a safe,
effective way to boost heart
health. In a study this year by
researchers at the University
of Kansas Medical Center,
JOINT
SUPPORT
By gently taking jointsankles,
knees, hips, shouldersthrough
their range of motion, asana
helps keep them lubricated, which
researchers say may help keep
you moving freely in athletic and
everyday pursuits as you age.
SEPTEMBER 2013
continued on page 86
standing
STRONG
Yoga can help those with
osteoporosis and osteopenia
MAINTAIN BONE MASS, BUILD
STRENGTH, and PREVENT INJURY.
BY CAROL KRUCOFF | PHOTOGRAPHY BY DAVID MARTINEZ
it: a dull throbbing in my right hip. For hours, Id been sitting cross-legged on
the oor in front of 40 students, discussing how to make yoga safe and effective for older adults. In such a supportive environment, youd think Id have
switched to a different positionor maybe even sat in a chair. Yet I stubbornly
continued to return to Easy Pose, which I began to think of as Painful Pose,
until getting up became so agonizing that I had to walk in circles to straighten
out my hip. Welcome to my late 50s.
Aging comes subtly. The risks and changes sometimes have a harbinger, like
the pain in my hip, and sometimes they dont. Signs such as graying hair, the
softening underbelly of a chin, and joint stiffness are easy to see and feel. Yet
other changes are completely hidden. Just after my 50th birthday, my physician suggested a bone-density scan since I had many risk factors for osteoporosisincluding being a thin, postmenopausal woman with a family history
boning up
Although many people think of the skeleton as solid and
lifeless, its very much alive, constantly breaking down
and renewing itself in a two-step process called bone
continued on page 80
78 YO GAJ O U R N A L .CO M
bone-strengthening poses
INSTRUCTION BY ELLEN SALTONSTALL
balancing table
This warm-up pose helps to develop balance
and strength in the spine, hips, and arms.
SEPTEMBER 2013
PHOTOS: DAVID MARTINEZ; MODEL: SERENA LUCCHESI; STYLIST: PIRJO VISSER/AUBRI BALK INC.; HAIR/MAKEUP: RACINE CHRISTENSEN; WRAP: MAGDALANA; TOP: PRANA; LEGGINGS: ALO; MAT: BAREFOOT YOGA CO.
SALABHASANA
SEPTEMBER 2013
UTKATASANA
chair pose,
variation
Build strength in
the legs, hips,
spine, and arms.
YO GAJ O U R N A L .CO M 7 9
VRKSASANA
tree pose
This familiar pose
builds strength and
better balance.
8 0 YO GAJ O U R N A L .CO M
maintenance plan
Its not possible for adults past the peak growth years to
add signicant amounts of bone. (In the past, hormone
replacement therapy was widely used to strengthen bones
and reduce fracture risk in postmenopausal women until
the Womens Health Initiative study showed that it signicantly increased the risk of breast cancer and stroke.
There is also emerging evidence that vitamin D can be
useful in signicantly increasing bone strength.) But you
can strengthen bones by exercising to maintain the bone
mass you already have. Bones get stronger from exercise
by changing shape and by getting larger in diameter,
even with the mass remaining constant, says Shipp.
Progressive-resistance exercise [such as jogging, jumping, or walking], where you move your body or a weight
against gravity while you remain upright, has been shown
continued on page 88
SEPTEMBER 2013
ARDHA CHANDRASANA
VIRABHADRASANA I
SEPTEMBER 2013
YO GAJ O U R N A L .CO M 8 1
reviews
DASSIMA MURPHY
great heart
yoga
The Art of
Transformation
October 19, 2013
January 26, 2014
pick me up
Yoga Sparks: 108 Easy Practices for Stress
Release in a Minute or Less
Carol Krucoff
New Harbinger
Generous
support for the
exhibition is
provided by
Media sponsor
t h e s m i t h so n i a n s m us eu m s o f as i a n a rt
8 4 YO GAJ O U R N A L .CO M
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good for yo u !
continued from page 75
Going away
can be the first
step toward
coming home.
Juggling lifes demands make
it challenging to stay centered.
To get back to yourself,
sometimes you have to
take time out. Thats what the
Kripalu R&R retreat is all about.
No matter which yoga classes,
inspiring workshops, or outdoor
activities you choose, it always
adds up to the same thing:
a happier, healthier you.
R&R retreat
emotional rescue
Recent studies have suggested that exercise is linked with increased levels of a
brain chemical called gamma-aminobutyric acid (GABA), which is associated
with positive mood and a sense of wellbeing. It turns out that Iyengar Yoga can
also increase the levels of this chemical
in the brain, more so than walking,
according to a Boston University study.
In another study, a group of women who
were experiencing emotional distress
took part in two 90-minute Iyengar
Yoga classes a week for three months. By
the end of the study, self-reported anxiety scores in the group had dropped, and
measures of overall well-being went up.
If youve felt the thrill of
discovering you can hold
Chaturanga for longer
and longer periods, youve
experienced how yoga
strengthens your muscles. Standing poses,
inversions, and other asanas challenge
muscles to lift and move the weight of your
body. Your muscles respond by growing
new bers, so that they become thicker
and strongerthe better to help you lift
heavy grocery bags, kids, or yourself into
Handstand, and to maintain tness and
function throughout your lifetime.
POWER
SOURCE
balancing act
When you were a kid, your day included
activities that tested your balance
walking along curbs, hopping on your
skateboard. But when you spend more
time driving and sitting at a desk than
in activities that challenge your balance,
you can lose touch with the bodys magical ability to teeter back and forth and
remain upright. Balance poses are a core
part of asana practice, and theyre even
more important for older adults. Better balance can be crucial to preserving
independence, and can even be lifesavingfalls are the leading cause of injuryrelated death in people over 65.
Former Yoga Journal editor Katherine Griffin
is a writer and editor in Northern California.
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stan d in g st ro n g
continued from page 80
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stan d in g st ro n g
calcium. So far, he says, 32 people have
practiced for two years and had before
and after bone density scans. While most
showed improvements in the bone density of their hips, he says, in the spine
they didnt do as wellhalf got better, and
half got worse or stayed the same. None,
he says, have reported serious injury.
To avoid injury, people with osteoporosis should work individually with a yoga
instructor with specialized training until
cleared to safely participate in an appropriate group class, says yoga and physical therapist Matthew J. Taylor, director
of the Dynamic Systems Rehabilitation
Clinic in Scottsdale, Arizona. Proper
alignment in poses maximizes the bones
ability to resist any applied force, making
good instruction and awareness critical
in reducing the risk of fracture, he says.
In particular, its important to maintain
a neutral spinewhich for many people
means bending the knees in postures such
as Downward-Facing Dog. In addition,
Taylor advises those with osteoporosis to
avoid Headstand, Plow, Shoulderstand,
and abdominal crunches, and to do twists
in a moderate range with a long spine.
The stress response also affects bone
remodeling, notes Taylor, who puts great
emphasis on Savasana (Corpse Pose),
pranayama, yoga nidra, and meditation
because these practices can shift the balance in the autonomic nervous system
from sympathetic to parasympathetic
dominance, which in turn can promote
a better ratio of old bone being broken
down and new bone being built. In addition, he says, these practices increase balance, reduce the fear of falling, and elevate
mood, which research demonstrates are
key for maintaining bone health.
great modifications
w w w. z e b r a y o g a f l o o r . c o m | 8 0 0 .9 8 9. 8 0 8 5
9 0 YO GAJ O U R N A L .CO M
fu l.
al w ay s m in d
y.
of t e n c he e k
y ou sh e e k y ?
finding balance
But perhaps the most healing yoga of all
has come from bringing yogic principles
into my life on and off the mat. Patanjalis
Yoga Sutra offers a wealth of wise advice
about posture, attitude, and aging gracefully. Sutra II.46, says, Asana must have
the dual qualities of alertness and relaxation and calls for a balance of effort and
ease in postures. I try to challenge myself
without strain, letting my breath indicate
if Im crossing the line into risky territory.
For example, I used to love Tolasana
(Scales Pose), which requires a forwardcrunching action that could put me at
risk for spinal fracture. Then I began
to notice myself holding or forcing my
breath during the posture, which I took
SEPTEMBER 2013
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stan d in g st ro ng
as a signal to back off the pose. Observing
my reaction to this warning became an
opportunity for svadhyaya (self-study)
a process of watching myself with compassionate, detached interest. When I
did this, I noticed a storm of emotions
arising. There was a hint of anger, some
alarm, and a reluctance to move to a gentler variation, all surrounded by a bruised
ego and a shaken sense of self. As I sat
with these emotions, without trying to
push them away or draw them in, what
arose was a feeling of deep sadness that I
could no longer comfortably do a posture
I once found easy. Surprisingly, this was
followed by a wave of peacefulness as I
recalled yogas central teaching that we
are not our bodiesthat although everything else changes, our essential nature is
a state of unchanging awareness.
These days, learning to welcome
whatever arises is an integral part of my
practice. So is shifting my perspective to
santosha (contentment). Rather than xating on whats wrong, I try to view the
situation through a lens of gratitude for
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world, Shreyas offers yoga (Hatha & Ashtanga) and
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tures. Caribbean Yoga Retreats and Vacations. Individuals and groups welcome! Visit TropicalEscapes.biz,
call (212) 731-2478 or email Trish@TropicalEscapes.biz
Teachers
Retreats
Wellness
Vacations
YOGA
THE YOGA JOURNAL
DIRECTORY
WEB
yjdirectory.com
MOBILE
SEPTEMBER 2013
(800) 921-YOGA
Special Rates
in effect until
October 8th
YO GAJ O U R N A L .CO M 9 9
yoga scene
off the
wall
Mallorie Buoy
B r i t ta n y r u dyc k , pictured
in Vancouver, British columbia
JOU R NA L
SPECIAL
STYLE
BONUS!
STYLE GUIDE
The latest yoga looks embrace falls
runway trendsbold colors, mixed
patterns, and easy shapes.
2 YO GAJ O U R N A L .CO M
SEPTEMBER 2013
WARDROBE STYLING: DANIELLE GOLD; PROP STYLING: TYMM RODRIGUEZ; HAIR/MAKEUP: RACINE CHRISTENSEN; MODELS: MONIQUE
BLANCHARD/Q MODEL MANAGEMENT, COLLEEN SAIDMAN YEE; EARRINGS: ALANA DOUVROS; BODY CHAIN: JACQUIE AICHE
he yoga-meets-fashion inuence is
elegant, playful, and approachable.
Designers eager to offer comfortable pieces that can transition from day to
night have turned to the sports and yoga
worlds wardrobes for relaxed, sophisticated tops and bottoms.
Think sporty-chic leggings, cutout
tops you can wear to the studio or the
ofce, and stylish but breatheable fabrics
that blur the line between working out
and working it. In turn, this seasons yoga
clothes have taken a cue from the runway
by embracing color blocking, big prints,
and a sense of whimsy in their cuts.
Whether youre on or off the mat,
heres how to wear the seasons top trends:
ery reds, pattern-on-pattern layering,
mixed stripes, peekaboo sheers and open
cuts, and bold black-and-white blocking.
be nauraly vibrat
the
yles
t st
es
lat
birkenstockusa.com
shades of
RED
4 Carrot Banana
Peach skorted pants,
$88, carrotbanana
peach.com
5 Yogi Bags mat bag,
$45, yogibags.org
6 KiraGrace tank,
$68, kiragrace.com
7 Birkenstock suede
shoes, $160, birken
stockusa.com
8 Alo tank, $60,
alosport.com
2
1
LEFT: MELISSA JOY MANNING BRACELET; JACQUI AICHE NECKLACE; RIGHT: SCOSHA NECKLACE
KAREN STEWART,
Stewart + Brown cofounder-designer
SEPTEMBER 2013
YO GAJ O U R N A L .CO M 5
black and
WHITE
High fashion goes
high contrast in
edgy, graphic patterns or elegant,
simplied combos
of black and white.
6 YO GAJ O U R N A L .CO M
LEFT: ALANA DOUVROS NECKLACE; MELISSA JOY MANNING EARRINGS; CHAN LUU BRACELET; RIGHT: ZOE CHICCO NECKLACES; MIZUKI BRACELET FROM REDBIRD
Left: Diesel+Edun
tank, Malia Mills
pant, Baggu drawstring purse, and
Report flats. Right:
Eileen Fisher jacket,
Ali Golden shirt,
Lemlem skirt, and
Naturalizer boots.
SEPTEMBER 2013
3
4
1 Keen backpack,
$120, keenfootwear.com
3 Be Up shorts, $54,
beup.com
4 Lorna Jane bra, $63,
lornajane.com
5 Soybu leggings, $54,
soybu.com
6 Anatomie jacket,
$285, anatomiestyle.com
7 North Face tank,
$55, northface.com
8 Lyss leggings,
$68, lysse.com
stripe on
STRIPE
ERICA TANOV,
womens wear designer
CUFF: SCOSHA
SEPTEMBER 2013
YO GAJ O U R N A L .CO M 9
stripe on
STRIPE
3
1 Alternative Apparel
tank, $42, alternative
apparel.com
2 Splendid tank,
$64, splendid.com
3 Prana long-sleeve
shirt, $60, prana.com
4 Toesox knee-highs,
$16, toesox.com
5 Reebok bra top,
$48, reebok.com
6 Hard Tail Forever
harem pants, $90,
hardtailforever.com
7 Converse X
Marimekko sneakers,
$70, converse.com
1 0 YO GAJ O U R N A L .CO M
SEPTEMBER 2013
mixed
PRINTS
Wear distinctive
patterns loud and
proud, and dont be
shy about mixing.
Or for a more subtle
take, mix up prints
within the same
color palette.
NECKLACE: THE MUMMYS BUNDLE FROM REDBIRD; EARRINGS: NOMADIC JEWELRY FROM REDBIRD; RINGS: RACHEL ROY X DEEPAK CHOPRA
1 2 YO GAJ O U R N A L .CO M
SEPTEMBER 2013
mixed
PRINTS
6 Athleta long-sleeve
shirt, $69, athleta
.gap.com
7 BDG tank, $16, urban
outfitters.com.
8 Yogi leggings, $68,
yogiclothing.com
9 Lol leggings, $65,
lolewomen.com
2
1
4
3
1 4 YO GAJ O U R N A L .CO M
SEPTEMBER 2013
PEEK
a-boo
Featured: The Cozy Eco Collection, made from recycled plastic bottles.
Live Balanced
Live Cozy
in Eco-Conscious Yogawear
Like us on FB!
www.cozyorange.com
PEEK
a-boo
1
2
1 8 YO GAJ O U R N A L .CO M
SEPTEMBER 2013