LIFE IN BALANCE

Kino MacGregor
Inner peace,
Spring
outer strength practice
INSPIRATION
HONOURING AYU R V ED I C
50 YEARS E AT ING &
OF YOGA H E A LI N G

Grow, gather & create:

sustainable
recipes
DIY home ADVANCED
POSES FOR
cleanse STRENGTH AND
STAMINA

ISSN 1837-2406
0 3

9 771837 240006

ISSUE 62
A$8.50 NZ$8.50 inc. gst
HOSTING A RETREAT?
The Perfect Venue
The idea of hosting your first retreat can be both daunting and exhilarating. The first thing to consider is the venue. Get the venue
right and you can just about guarantee a successful retreat. First off, it has to be stunningly beautiful, of course. And it has to be
able to cater to the needs of your students. Komune ticks both boxes. Located on the beach close to Ubud, Komune boasts 2 yoga
shalas and a state-of-the-art fitness facility and health hub. There are so many variables to consider besides actually teaching yoga.
There’s food, accommodation, travel arrangements, and transport from the airport.
It can be daunting. Ideally, the retreat should help. Komune offers a turn-key operation. Komune’s affable GM, Wayne, can guide
you through all the logistical elements of your retreat.
Accommodation
The comfort of your guests is key. No one likes a bad
night’s sleep. Komune features 66 impressive 4-star rooms
and suites and 5-star beachfront pool suites, as well as
1-, 2- and 3-bedroom villas. They are all sumptuously
appointed. And the beachfront accommodation with its
artistic furniture will take your breath away.

Teacher Training
Komune’s training facilities are second to none, which is
why Power Living and Duncan Peak have held numerous
Teacher Training retreats with us. We can accommodate
the smallest intimate group to a large tribe.

The Health Hub

Delicious fresh, healthy food is very important on any
retreat. Komune’s health hub is a child-free area that
serves the most delicious and nutritious fare. No matter
what your guests’ dietary requirements are, Komune’s
award-winning chef can cater to their needs. You don’t
have to do a thing except enjoy the divine surroundings
and the tasty food.

Happy Guests
In the end, your guests have to leave feeling refreshed,
invigorated and happy. And so do you. Komune Bali can
take the stress and worry out of hosting a retreat. We
can ensure your retreat runs smoothly and that your
guests’ needs are catered for. We have world-class
facilities and all the equipment you need to conduct a
retreat. We even have trained personnel to help you if
you want. In short, Komune Bali take care of just about
everything so you can get on with doing what you love:
practicing and teaching yoga.

Make Contact
w. www.komuneresorts.com
p. +62361 3018888
e. gm.bali@komuneresorts.com
http://www.komuneresorts.com/keramas
bali/event_enquiry
 OCTOBER 2o17
Time for action
10 poses for strength and stamina.

82
Happy 50 years yogis!
From humble beginnings to half a century.

Tropical explorations
Go north for nature, nurture and yogic adventure.

The power to choose

Kino MacGregor on forging a peaceful path.

Ayurveda and the seasons

Foods to fuel, or cool, your own constitution.

Love yoga, love the ocean

Amy Ippoliti’s eco mission to care for our seas.

Risky business?
Avoid yoga injuries with good technique.

Cherish the love

Detoxify, declutter, recharge and reassess. 30 HOW TO DESTRESS A TEEN
Simple tips to help release their pressure.
Meet Matt and Lentil
You’ll love them, their sustainable life and 35 ASK CARRIE ...
their wholesome, yummy recipes. For all your yogic do’s, do not’s, and dilemmas.
42 EDITOR’S PICKS: HAPPY TRAVELS
Breath work

32
Favourites and fundamentals for road trips.
The importance and benefits of Pranayama.

A new perspective PRACTICE

Looking forward to going upside down.
75 ANATOMY
An A-Z: Take your cue Getting to know your glutes.
What you should listen to and what to ignore.
78 HOME PRACTICE

59
Home DIY tips Poses for peace and plenty of possibility.
Glowing yogic goodness for every room. 82 POSE OF THE MONTH
Byron Yoga Centre How to move from Bharadvajasana II
to Tolasana.
Practical nutrition, restorative yoga ... bliss.
PHOTOS: IAN SPANIER; MODEL: KOREN PAALMAN; STYLIST: MATTHEW PERIDIS;
HAIR/MAKEUP: LAURA DEE SHELLEY; TOP: KIRA GRACE; BOTTOMS: OLD NAVY

To transform and inspire

Mick Barnes on healing and keeping yoga real.
40 10
yogajournal.com.au

32
18 GOOD MORNINGS 44
Advice on when to rise and how to shine.
56
86 24
20 A BLOSSOMING PRACTICE

86
With a flourish of floral focus.
22 SPRING IN YOUR STEP
ON THE COVER
october 2017

Ayurvedic intention for body and soul. Photography by Kate Oakley

8 EDITOR’S LETTER 12 EVENTS 37 SUBSCRIBE

10 TALK TO US 14 IN THE NOW 91 DIRECTORY
6
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WITH BALI RETREAT
For aspiring teachers and dedicated
yogis alike, Power Living has been
transforming lives for over a decade. Step
away ready to teach with authenticity,
courage and passion.
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TRAINING PATHWAY
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 editor’s letter
Walking on
SUNSHINE
I READ SOMETHING
interesting about the
human mind being
geared towards
negativity recently.
Apparently this has
served us well from
an evolutionary perspective, as being
attuned to potential dangers has
ensured our survival. This has created
minds that may be a little less
optimistic than what we would like
them to be in the modern world.
As a result, we sometimes end up
unnecessarily stuck in our fight-or-
flight response, leaving less time for
resting and digesting, and creating
dis-ease in our bodies and minds.
The suggestion for balancing out this
natural tendency towards the less
pleasant aspects of life is to spend
a few moments at the end of each
day reflecting on the positive. I’ve
integrated this habit into my own life,
mentally noting ten positive elements
of the day as I drift off to sleep at
night. On a challenging day, this
might simply be something that I ate,
or the fact that I have a roof over my
head. But it’s amazing how quickly
the rational mind sums up the pros
and cons and realises just how
yogajournal.com.au
fortunate we are.
Spring is a great time to begin to
foster more positivity, and from that
space we often find ourselves feeling
Be our friend on Facebook:
october 2017
facebook.com/australianyogajournal
Both the paper manufacturer and our printer meet the international standard ISO 14001
for environmental management. The paper comes from sources certified under the
Programme for Endorsement of Forest Certification scheme (PEFC). Please recycle this
8 magazine – or give it to a friend.
I S S U E N O 62 . O C TO B E R 2 017
AUSTRALIAN YOGA JOURNAL
Contact Media PTY LIMITED
ABN 20 097 242 807
PO Box 582 Robina Town Centre Qld 4220
www.yogajournal.com.au
EDITOR
Jessica Humphries
jess@yogajournal.com.au
SUB-EDITOR
Louise Shannon
louise@yogajournal.com.au
ART DIRECTOR
Angela Reeves
ang@yogajournal.com.au
NATIONAL ADVERTISING MANAGER
Alison Cole 0411 623 425
more motivated and creative. alisoncole@yogajournal.com.au
Personally, I felt so inspired when ADVERTISING MANAGER
putting this issue together, so I hope Sam Valentine 0403 372 323
you, dear yogi readers, can feel the sam@yogajournal.com.au
PUBLISHER
love bursting from the pages,
Todd Cole todd@yogajournal.com.au
because we all have you in mind as CONTRIBUTORS
we create each edition. There’s so Loraine Rushton, Diana Timmins,
much to follow that speaks to me, Caitlin Nowland, Lorien Waldron, Brieann Boal, Chris Dixon
PRINTER
from the sustainable recipes (p. 56)
Printed by Webstar Print
to some fun spring DIY inspiration
(p. 86), the beautiful Kino MacGregor’s Australian Yoga Journal is published and distributed
eight times a year by Contact Media Pty Limited, under
guidance towards peace (p.40) and
license from Active Interest Media, 2520 55th Street, Suite
some tips to spring clean your life — 210, Boulder, Colorado 80301, United States of America.
inside and out (p.52). We’ve also Copyright © 2016 Active Interest Media. The trademark
added some serious asana inspiration YOGA JOURNAL is a registered trademark of Active Interest
(p.10, p.24, p.39, p.64, p.78 and p.82) Media. All rights reserved. Vegetarian Times content,
which appears in this magazine, is copyrighted © Cruz
for you to draw on as your body
Bay publishing Inc. All Rights reserved, reprinted with
experiences the lightness of spring as permission. Subject to national and international intellectual
well as some simple anatomical property laws and treaties. Vegetarian Times is a registered
guidance to avoid injury in your (and US trademark of Cruz Bay Publishing. This publication may
your students’) practice (p.48). I’ve not be reproduced in whole or part without the written
permission of the publisher. Copyright of all images and text
happily devoured every page, and I
sent to Australian Yoga Journal (whether solicited or not) is
hope you will too. assigned to Contact Media upon receipt. Articles express the
I look forward to bringing you opinions of the authors and are not necessarily those of the
more sunshine as we flow through Publisher, Editor or Contact Media Pty Limited. Distributed
the warmer months, together. by Gordon & Gotch. ISSN 1837 2406.
Shine your light, ACTIVE INTEREST MEDIA
CHAIRMAN & CEO Efram Zimbalist III
JESSICA HUMPHRIES PRESIDENT & COO Andrew W. Clurman
EXECUTIVE VICE-PRESIDENT & CFO Brian Sellstrom
Editor
jess@yogajournal.com.au EXECUTIVE VICE PRESIDENT, OPERATIONS Patricia B. Fox
DIRECTOR OF INTERNATIONAL LICENSING
Dayna Macy
To stay connected, follow @ CRUZ BAY PUBLISHING, INC.
@yogajournalaustralia and
PHOTO: ROMOLOTAVANI/ISTOCKPHOTO.COM
The exercise instructions and advice in this magazine
@byronbayyogi are designed for people who are in good health and
physically fit. They are not intended to substitute for
medical counselling. The creators, producers, participants
and distributors of Australian Yoga Journal disclaim any
Want to subscribe? Head to liability for loss or injury in connection with the exercises
www.yogajournal.com.au shown or instruction and advice expressed herein.
 ;ѴѴoY;Šb0bѴb|‹ĺ

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 om
PRACTICE WELL
Into the LIGHT
Try this simple sequence as you emerge from the chilly,
brisk days of winter. Allow your energy to shift and
listen to your own intentions as you prepare to
embrace the sprightly, inspirational mood of spring.
AS WE MOVE into spring, our energy levels shift.
After the stillness of winter, the days begin to
lengthen, and you may notice yourself feeling more
motivated as you spend time being rejuvenated by
nature. Some days we may become stagnant as the
challenge to rise to the new season feels tiresome.
We might find ourselves reluctant to emerge from
our cocoon. This internal energy is reflected in the
season itself — as spring delivers perfect blue skies
as well as chilly, gloomy days. Try these three yoga
poses to restore yourself physically and energetically,
honouring the restorative nature of winter, while
embracing the newness of spring. The inclusion of
both yang and yin, strong and supple postures will
help to cultivate balance as you enter spring. The
focus is on massaging the digestive system, while
creating space for reflection. Allow your yoga to
honour both the energy of nature and your own
energy levels as you move through these poses at
your own pace.
yogajournal.com.au
october 2017
10
CHILD’S POSE – BALASANA
Begin in Child’s Pose. From kneeling, bring your big
toes together and your knees together or wide, then
fold forward from the hip creases, resting your
torso over your thighs (or between your legs).
Have your arms extended out in front of you
or down by your sides. Close your eyes and
breathe into your lower belly and back of
the heart. Set an intention as you enter this
new season. What are you bringing back
to life? How would you like to welcome
the light back in? Stay for at least 10 breaths.
SEATER TWIST –
PARIVRTTA SUKHASANA
From Child’s Pose, come onto all fours, cross your ankles behind you and
roll onto your sitting bones. From seated, you can use a blanket to support
your hips if you find that your lower back is rounding. With the right shin
in front, place your left hand behind your sacrum and lengthen your spine.
Place your right hand onto your left knee as you roll your shoulders back
and down. As you inhale, life and lengthen, and exhale to deepen into the
twist, looking out over your left shoulder. Imagine wringing out any toxins
that have accumulated over winter, and visualise your internal organs
becoming rejuvenated. Stay for five
to 10 breaths then switch sides.
SEATED FORWARD FOLD –
PASCHIMOTTANASANA
PHOTOS: AZALIYA; FIZKES/ISTOCKPHOTO.COM
From Sukhasana (easy crossed legs), extend your legs straight out in front
of you into Dandasana. As you inhale, sweep your arms above your head
and exhale as you begin to fold forward from your hip creases. Reach
toward the outer edges of your feet (using a strap if you need to) and take
one more breath in as you lengthen your spine. On the exhale, allow
yourself to surrender forward, flexing the feet and drawing the pinky toe
side of your foot toward your face. Keep your legs active as you draw your
heart forward and elongate the spine. Hold for at least 10 breaths, allowing
this pose to provide a healing touch to the abdominal organs.
 Y O G A T E AC H E R
TRAINING
"Sometimes the smallest step in the right direction
ends up being the biggest step of your life."
- Naeem Callaway

World class teachers, beautiful state-of-the-art facilities and weekly community teaching
opportunities with options to create your own training journey.

Build the perfect foundation with our 200-hour teacher training course, a fully accredited
qualification with full-time and flexible study options.

TA K E A S T E P I N T H E R I G H T D I R E CT I O N AT B O DY M I N D L I F E . CO M / Y T T

connect
EVENTS
What’s
On Your essential guide to
what’s on in the yoga world
Yamba Yoga Festival
The Subtle Arts – 50-hour
teacher training with
Rod Galbraith
Sydney October 11-15
As teachers, it’s so important to
have the tools to encourage the
personal growth of our students.
Learn how to inspire a high level
of self-enquiry in your students,
allowing them to become
enlightened to the full potential of
yoga. Facilitated by our recent
cover model and meditation
expert Rod Galbraith.
www.inyoga.com.au
Yamba Yoga Festival
Sarah Owen
Yamba October 14-15
Where better to celebrate yoga
Dylan Werner than the quaint beach town of
Yamba? Featuring a sprinkling of
some fantastic yoga teachers from
the area and beyond, the event
promises a weekend to reconnect
—with all your yoga festival
favourites — from workshops and
classes, to music and more.
yogajournal.com.au
Did we mention it’s temptingly
affordable?
www.yogafestival.com.au
International Yoga
Teachers Association
50-year celebration
october 2017
Sydney October 20-22
Featuring Dr Ananda, Donna Farhi,
Chris Barrington and Simon
Borg-Olivier, as well as many
others, including a special guest
12 presentation by Emmy award-
Rod Galbraith
IYTA 50-year celebration
winner Toni Childs, this
conference celebrates 50 years
of yoga in Australia. See the
full story on pages 32-33.
www.iyta.com.au.
Dylan Werner at Soul
Centre
Gold Coast October 20-22
Dylan Werner’s practice is nothing
short of insane! Go for the show,
and you might even learn an arm
balance or two. Dylan will facilitate
four workshops over the weekend.
From vinyasa to arm balances and
fascial stretching, this is a must-see
for anyone wanting to gain a
glimpse of one of the USA’s most
impressive yogis. www.soulcentre.
com.au
Yin Teacher Training
with Sarah Owen
Uki (Byron Shire) October 25-31
We’ve got our eye on this training!
As yogis continue to be more
and more drawn to yin, teachers
can keep their students happy
by learning to teach this slow,
deep practice. In this 50-hour
training you will gain a clear
understanding of the depths of yin
and the tools needed to creatively
sequence a yin-style class, as well
as being able to delve into your
own practice and self-enquiry.
www.sarahowenyoga.com
Yogafest
Brisbane November 4
If you haven’t been to Yogafest
Clive Sheridan
Duncan Peak
yet, you may have been living
under a rock, dear yogis.
Now in its 10th year, this event
celebrates all things yoga, from
asana to music, meditation
and delicious, healthy treats.
www.yogafest.com.au
Being on Purpose Retreat
with Duncan Peak
Bryon Bay November 18-25
What you need for this retreat is
simple … an appetite for the
extraordinary! Duncan teaches
to the heart and mind to effect
change throughout the world.
This hugely transformational
journey of personal development
will cut through the philosophy
to understanding your dharma
and get clear on your real
purpose in life.
www.powerliving.com.au
Clive Sheridan workshop
Byron Bay November 25-26
Clive Sheridan is a highly respected
yogi who has been on the path
of yoga since the 1960s. He’s
relatively undiscoverable online,
but those who know him flock to
his teachings regularly. Clive is a
true guru with so much to share.
www.creatureyoga.com.au
Got an event on?
Send your event details to
jess@yogajournal.com.au
along with a
high-resolution image.
PROVIDER OF INTERNATIONALLY ACCREDITED
ONLINE TEACHER TRAINING PROGRAMS
 the latest
IN THE NOW

PAUSE
Divine Goddess
for a cause

‘‘
Yoga, in the absence of social activism, in the absence
of collective commun lobal transformation,
ends up being self-ab and solipsism.
Love without Action ngless, and Action without
Love is meaningless. Deepak Chokpra

YOGA for freedom

The average age of girls being trafficked in Nepal is 15,
with many of these girls being exposed to deplorable
sexual abuse and violence on a daily basis. Yoga for
Freedom (previously The International Yogathon for
World Peace) aims to raise awareness and funds to
stop this vicious cycle of sex slavery through a week
of global yoga events, from September 17-24. Anyone
around the world can host or organise a yoga class,
workshop or event, and dedicate the class and proceeds
to helping the cause. As a part of this week-long event,
on the 23rd of September Melbourne yogis can go
along to the Yogathon for Freedom, an eight-hour
yoga marathon followed by a two-hour kirtan.
www.yogaforfreedom.org.au

Protect the enchanted forests

of the Daintree
The Daintree Rainforest in Queensland is the oldest surviving tropical
rainforest on earth. Containing some of the most biologically diverse
flora and fauna, it is vital to keeping the ecosystem thriving. Think
childhood fantasies of enchanted forests, of Jurassic Park and Avatar
— this rainforest is truly magical, and visitors can easily find
yogajournal.com.au

themselves drifting off into a kind of pre-historic nostalgia as they

explore unseen shades of green and untouched terrain. There are
breeds that can’t be found anywhere else in the world, like the
cassowary, tree kangaroos and buff-breasted paradise kingfishers.
But rainforests like these are increasingly threatened by climate
PHOTOS: XXXXXXXXXXXXXXXXXXX

change and are in need of protection. The Foundation for National

Parks and Wildlife (FNPW) is currently appealing to the public in a bid
to raise funds to protect the Daintree. Ian Darbyshire, CEO of FNPW
october 2017

says, “It can cost as little as $200 to purchase one hectare of habitat
which can help protect the rainforest and the critically endangered
species within it.” Check out our Escape to the Daintree story on
page 36 and learn more about the cause at www.fnpw.org.au
14
 Hydrate your plate with
this delicious spring soup
Chilled cucumber and grape soup
6 Persian cucumbers, cut in
0.5-cm dice, divided
1/2 cup red grapes, sliced into rounds
10–12 spring onions, white and pale
green parts only, thinly sliced,
divided (1/2 cup plus 2 Tbsp.)
4 tsp. chopped fresh dill, divided
2 cups green grapes, roughly
chopped (peeled optional,
see above)
1/2 lemon, juice (about 3 tsp.), divided
3/4 tsp. kosher salt, divided
DYLAN
SERVES 4
WERNER
For a smoother soup, peel your grapes:
Slice a small ‘X’ shape in the bottom of
 SOUL
each grape and blanch in boiling water for
1 minute until skins start to peel away.
CENTRE
Drain and let cool, then slip off skins. 20 22 OCTOBER 2017
In a bowl, combine 1 cup diced cucumber
with red grapes, 2 tbsp spring onions, and WORKSHOPS
2 tsp dill; refrigerate until soup is ready. ALL LEVELS WELCOME
In a second bowl, combine remaining cu- 3.5 HOURS
cumber, spring onioins, and dill. Stir in green
grapes, 2 tsp lemon juice, 1/2 tsp salt, and FRI 20.10.17
freshly ground black pepper (8–10 turns of ASCEND & TRANSCEND
the pepper mill). Refrigerate 20–30 MASTER VINYASA CLASS
minutes, stirring halfway through. Transfer
green-grape mixture to a blender, add
yogurt, and purée until well combined.
SAT 21.10.17
Refrigerate soup to chill if desired. ARM BALANCE EVOLUTION
3.5 HOURS
Add remaining 1 tsp lemon juice, remaining
1/4 tsp salt, oil, and freshly ground black JUMP FLOAT & FLY
pepper (6–8 turns of the pepper mill) to 3.5 HOURS
red grape salad. Divide soup among 4 bowls,
adding red grape garnish to each. When
refrigerated, soup will keep for up to 2 days;
SUN 22.10.17
whisk before serving.
ELASTICITY & PLASTICITY
FASCIAL STRETCHING &
NUTRITIONAL INFO 193 calories per serving, CONDITIONING
5 g fat (2 g saturated), 26 g carbs, 1 g fibre, 3.5 HOURS
14 g protein, 411 mg sodium

What I eat in a day We ask yoga teachers

$80 each
or $285
what their diet is like. Here’s what vegetarian Samantha Doyle has to say! for all 4
workshops
A vegetarian: Samantha Doyle
Upon rising: Herbal tea and 500ml-1L water
Breakfast: Fresh juice and porridge: Cold-pressed
fresh juice (usually carrot, beet, celery, apple and
lemon). Porridge with berries, ghee and a tiny
drizzle of raw honey
Lunch: Salad wrap with mixed salad, hummus,
lentils and chutney
Dinner: Roast vegetable and quinoa salad. Roasted vegetables
(such as thinly sliced or cubed pumpkin or sweet potato), roasted in
ghee with cooked quinoa, fresh mint, pecans, baby spinach or rocket,
avocado and Spanish onion. For the dressing, I use apple cider,
BOOKINGS
maple syrup, tamari, olive oil and lime. ESSENTIAL
Snacks: 2-4 pieces of raw chocolate after dinner. Herbal teas, fruit or www.soulcentre.com.au
golden milk throughout the day. I also have supplements: multivitamins, Soul Centre Yoga & Pilates Studio
greens and probiotics. soul.centre | Ph: 07 55 712 122
Located at: The Brickworks, 3 Brolga Avenue
Watch this space for more yogi diets to come. Southport - Ferry Road Markets
 the latest
IN THE NOW

Sun is shining:
5 BENEFITS OF GETTING
OUTSIDE THIS SPRING
1. Sun is good for your eyes
Author of Yoga of Perfect Sight, R.S Agarwal says,
“The human eye needs light in order to maintain its
efficiency. Sunlight is as necessary to the normal eye as
are rest and relaxation.” Agarwal suggests starting the
day by exposing the eyes to the morning sun for just a
few minutes.

2. Sunshine helps your mental health

Sunlight cues special areas in the retina, triggering
the release of the happy hormone serotonin.

3. Sunlight helps stimulate vitamin D

Exposing the skin to the sun’s UV rays helps in the
production of vitamin D, which is required for the
absorption of calcium and also helps to build
muscles. For best results, aim for 15 minutes three
times a week.

4. The sun’s light kills bad bacteria

The Journal of Hospital Infection says: “The majority
of microbes that cause airborne infections cannot
tolerate sunlight.”

5. Sun benefits the skin

Sunshine has a beneficial effect on skin disorders
such as psoriasis, acne and eczema.

What does organic gardening have to

do with yoga?
We wondered the same thing! But after an indulgent day of asana
in the sunshine, getting hands delightfully filthed up in organic dirt and
feasting on fresh, seasonal produce, we see why the trend is setting in.
yogajournal.com.au

Check out www.byronyogaorganicretreats.com for some beautiful

retreat offerings that combine yoga and organic gardening.
october 2017

16
 the latest
MEDIA

Editor’s picks
By Jessica Humphries
After years of living a yoga-inspired lifestyle, it’s only natural to
begin really, truly considering the impact that my life has on the
environment and the lives of others. As someone who loves to
maximise my leisure time and minimise my screen time, these books
have been hugely influencing my life lately, and I highly recommend
them to anyone interested in living a more mindful, fulfilled lifestyle.

Grown & Gathered.

Don’t be surprised if this book makes
you want to relinquish your city life
and move to a country dwelling
enveloped in flowers. I am in both serious
admiration, and ever-so-slight envy of
Matt and Lentil, the seriously adorable
(and just a little bit hipster) authors of
this book. Their story is truly
inspirational, and the book contains so
much advice on self-sustainability,
gardening, gathering and creating in the
kitchen. I even made my own ghee!
And it was surprisingly meditative.
I fell in love with this book so much that I had to include some of their
recipes in our very own pages. Head to page 56 for a sneak peak, and go to YOGA TEACHER TRAINING
www.grownandgathered.com.au for free recipes or to purchase your own 16/10/17 – 06/11/17
copy for $45. &
04/03/17 – 25/03/17
Kuta Beach, Lombok, Indonesia
THE ART OF FRUGAL HEDONISM
TOTAL OF 16 PLACES
A Guide to Spending Less While Enjoying
COST - $3,700.00AUD
Everything More
I’ve been devouring this one for the past
INCLUDES;
month, and it is seriously impacting the • Shared luxury accommodation
choices I am making around material with your own queen bed!
possessions and how I spend my money. • Healthy breakfast, tea and
I’m sure I am not the only yogi who juice every morning
has spent many hours daydreaming
• All classes, tuition, certification,
about how to create an abundant life on a
yoga-teaching budget. Well, this book
and personal guidance
helps! First and foremost, it advocates for
throughout and after the course
experiences over stuff, and encourages the • Airport transfers included
reader to see where and how they can
save what they are currently splashing on
unnecessary belongings that only clutter
your life. You’ll be taking care of the
planet in the process, as well as creating FOR MORE INFORMATION
a, well, more mindful life. From $14.99
www.frugalhedonism.com
CONTACT:
www.stefancamilleriyoga.com and
admin@stefancamilleriyoga.com
Om
PRACTICE WELL
Morning
G LO R
Welcome the season of renewal and harness your vital life
force with healthy practices and rituals to kickstart your day.
By Rachel Zinman
SPRING IS THE PERFECT time for renewal.
It’s also, according to Ayurveda, one of
the most changeable seasons. Vata
dosha (which is comprised of the air
and space elements) is the predominate
dosha in spring. The different doshas —
Vata, Pitta and Kapha — are the mix of
yogajournal.com.au
the five elements not only in the body,
but in the natural world. The season,
time of day, even your age and stage of
life has a dosha. The key word for Vata
is movement, which is also the perfect
word to describe spring. One minute
it’s warm and balmy, and the next it’s
october 2017
windy, cold and rainy. Do we wear a
coat, bring an umbrella or just risk it?
When the weather is changeable our
body, mind and emotions are affected
18 too. We can catch a cold, feel
ungrounded, lose focus and suffer
from anxiety or insomnia.
That’s where yoga comes in. Yoga is
not just a physical postural practice —
it includes the Sat Kriyas (physical
cleansing techniques) and Ayurvedic
lifestyle practices to open the channels in
the body (Srotas) and clear out stuck and
stagnant energy. A yogi style spring clean!
So what are the best and simplest
spring cleaning rituals you can do every
morning to kickstart your day?
WAKE BEFORE DAWN
Make a habit of rising just before 6am.
This is the time when prana (life force)
is closest to the earth and the most
easily absorbed into the system. Before
getting out of bed, check to see which
nostril is dominant. Then step onto the
floor with the opposite foot. This will
immediately harmonise the flow
between the right and left side of the
body and facilitate balance throughout
the day.
WASH YOUR FACE
Rinse your face with cool water seven
times while holding fresh water in your
mouth. This is a simple yogic practice
which wakes you up and removes excess
heat from the system. This is especially
relevant if you’ve eaten a heavy meal,
have a fiery constitution, or didn’t sleep
deeply due to excess mental activity.
PRACTICE KAPALABHATI
Kapalabhati means ‘shining skull’. It’s
also a breath practice to eliminate the
excess Kapha (the earth and water
elements) that has accumulated during
winter.
To practice Kapalabhati:
• Take an inhalation and exhale fully.
• At the end of your next inhalation,
begin by pumping the abdominal
muscles (drawing them in strongly
and quickly) to force the breath out
of the lungs.
• Once you release the abdominal
muscles briefly in between
contractions, the inhalation will
naturally occur, without any action
on your part.
• Continue with this action of
pumping the abdominal muscles
for 36 rounds.
DRINK A HOT LEMON,
GINGER AND HONEY TEA
Sipping a hot drink with a squeeze
of lemon, a small slice of ginger and
a dollop of honey when you first
wake nourishes all the tissues in
the body and helps with elimination
and detoxification. Ayurveda
recommends that instead of drinking
coffee or tea, you sip hot water
throughout the day. Try carrying
a flask with you so you can feel
warm and nurtured wherever you are.
Rachel Zinman has been practicing yoga
since 1983, teaching since 1992 and teaching
teachers since 2000. She’s studied with some
of the most influential teachers in the West
PHOTO: DAVID YOUNG
including Alan Finger and Mark Whitwell,
as well as immersing herself in the study of
Vedanta. She writes for many online and in
print magazines. www.rachelzinmanyoga.
com and www.yogfordiabetesblog.com
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 om
PRACTICE WELL

petal
POWER
Looking to refresh your mindfulness
practice? Step outside: The flowers
blooming all around you can actually be
powerful meditation tools. Picking blooms
and arranging a bouquet, when done
mindfully, becomes a fragrant and
calming moving meditation, and one that
may help you feel just as relaxed as a
session on your cushion would, says
Anthony Ward, author of Being with
Flowers. Before you begin, take a few
deep breaths. “Allow your focus on the
flowers to create space in your mind,”
Ward says. Then, try his tips for building
a beautiful arrangement every time, so
you can focus on the practice, not worry
about the end result.
1 Use odd numbers: Always work with
at least three of each different kind and
colour. “Designs look better with odd
numbers of each varietal,” says Ward.
“It’s a key proportion in sacred
geometry.”
2 Colour and species diversity is key:
Ward’s favourite colour combo is blue
and yellow, though any hues far from
each other on the colour wheel will
work. Try not to repeat flower species
in different colours. For example, pair
pink roses with white lilies rather than
with white roses.
3 Scale matters: To keep the blossoms as
the focal point, don’t go any taller than
one-and-a-half times the height of the
vase. DEANNA KERN
PHOTO: JENNIFER OLSON; PROP STYLIST: NICOLE DOMINIC
yogajournal.com.au
october 2017

20
 om
AYURVEDA
Spring
AWAKENING
Welcome the change of season and lighten up with
these three simple Ayurvedic food and lifestyle tips
for healthy digestion, good immunity, and a positive
state of mind. By Lorien Waldron  Remove all processed foods including
WHAT A BEAUTIFUL GIFT of renewed
strength the winter season brings us
each year!
With the increase of the earth and
ether elements, (kapha) over the last
few months, you may have noticed
yourself going within, doing slightly less
out in the world, and being attracted to
foods and activities that were more
grounding and building in nature, such
as eating more root vegetables, grains,
breads and creamy sweet treats. On a
lifestyle level, you may have stayed
indoors a little more, enjoyed sleeping
in or cosying up with your favourite
magazine.
This is the influence of winter’s
earthy qualities and it is a super-
yogajournal.com.au
nourishing and vital seasonal phase that
we journey through each year. Winters’
womb allows us to more naturally rest,
rebuild, reflect and be more ‘yin’. With
winter complete, it is now time to
prepare our bodies and minds for the
warmer months ahead. Spring in
october 2017
Ayurveda is a time for new beginnings,
a fresh start. In nature, a tree sheds its
leaves in the autumn, hibernates in the
winter and then blossoms with new,
22 fresh life in the spring. Spring is a
time to renew and it is one of the
most powerful times of the year to
cleanse, creating a fresh canvas for
the new you, including new food and
lifestyle habits.
As we emerge from the cocoon of
winter, we can give our body and mind
fresh space and time for renewal with
these simple and practical Ayurvedic
food and lifestyle tips:
1. Wake up with intention
Harmonise your body and mind with
the seasonal change in the outside
environment by waking up early. Move
your body first thing: go for a brisk
walk, perform some sun-salutes and
balance your mind with meditation and
pranayama practices. Waking up before
6am, drinking some warm water,
completing your Ayurvedic morning
routine and getting your body moving
will promote optimal detoxification
through the bowels, improved
metabolism and will strengthen your
digestive fire (agni), helping to boost
your immunity and make you feel a lot
lighter in body and mind. For Ayurvedic
inspiration on morning rituals, head
back to page 18.
2. Swap heavy foods for lighter
more warming options
Replace wheat and wheat products with
lighter options such as quinoa (whole
and flaked), buckwheat flour, millet,
amaranth and/or brown or basmati rice.
Opt for dairy-free milk, yoghurt and
cheese alternatives, (or have a break from
these more dense foods for a while), and
go for light, warm, moist and hydrating
fresh foods such as veggie soups, watery
dhals, fresh veggie juices, fresh leafy
greens with a light oil dressing and
extra-fresh lemon squeezed on your
meals to help in the breakdown of any
heavy, oily, sludgy build-up that may
have accumulated during winter’s intake.
Avoid processed foods, processed sugars,
and dense deep-fried oily heavy foods.
For more Ayurvedic tips on eating
seasonally, continue to page 44.
3. Do a mono fast
Simplifying the food we eat is one of
the best ways to give the body a rest and
promote detoxification, repair and
lightness in body and mind. For three
to five days, simplify the food you eat.
wheat, bread, pasta, dairy and sugars.
Instead, focus on eating fresh, alive and
moist foods to give your digestive system
a rest and re-hydrate your organs. Enjoy
fresh soups, vegetable juices, ginger tea
during the day, herbal teas, steamed
veggies and, when you feel like
something more grounding, quinoa or
plain brown rice. (Note: if mono fasting
or spring cleansing is new to you, it is
worth approaching this protocol with
the guidance of an experienced Ayurvedic
Consultant or health practitioner who
can support you.)
Spring is a magical time of year and
there’s no better time to love your body
and nurture it. Happy spring!
Lorien Waldron is an
Ayurvedic health
and lifestyle consultant who
works on physical and
PHOTO: ALEKSANDARNAKIC/ISTOCKPHOTO.COM
energetic levels, believing
in a holistic approach to
health. She is a yoga and
cooking teacher with a passion for
organic wholefoods, plant-based
nutrition, digestive health and intuitive
eating. She is the founder of Wholesome
Loving Goodness and author of e-Book,
Simple Ayurveda in the Kitchen.
wholesomelovinggoodness.com
 onnect With Yogi

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 INCREASE
STRENGTH
& STAMINA
WITH THIS
sequence
The shape of a pose is just the beginning.
Explore the internal action in the body with
these ten advanced postures.
By Stefan Camilleri
YOGA POSTURES are made up of two distinct
ingredients — shape and action. The shape
is what the pose looks like, and the action
is what’s going on underneath the skin —
the really good stuff.
In the following ten poses, don’t get
caught up in the shape. Experiment with
these new and exciting actions within the
body. Actions have the potential to unlock
spaciousness and to create a feeling of
lightness and fresh energy. They also make
the postures safer and more expressive.
What’s not to love?
Experiment with these actions and
then find some of your own!
yogajournal.com.au

PHOTO: KIEFERPIX/ISTOCKPHOTO.COM
october 2017

24
 SHAPE: Plank. Create a long, balanced shape. It should look the same as if you were
standing in Tadasana with no exaggerated curves in the spine.

ACTIONS: Extend long from the crown of your head to your inner heals, growing
through the front and back body equally. Now, work with the arms — try to squeeze the
lower arms in toward each other, while at the same time spreading the upper arms away
from each other.

yogajournal.com.au

SHAPE: Upward-Facing Dog. This is one of my favourites — a really challenging

pose to get right. Remember to keep the lower body lifted off the ground and keep the
shoulders down and back away from the ears.

ACTIONS: Keep the same actions in the arms as plank. Then work with specifics in
the arms and chest. Pull the back of your armpits backwards while trying to lift the front
PHOTOS: DEAN RAPHAEL

october 2017

of your armpits forward. It’s like you’re splitting your chest in two directions. Then with
all of this still happening, lift the centre of your chest upwards toward your chin.

25
 SHAPE: Warrior 2. Set the legs in a
way that feels natural and doesn’t hurt your
knees. Keep equal weight through both feet
i
and both arms extended evenly.

ACTIONS: Reach super long through

the middle finger of both arms, and expand
the chest to the thumbs. The upper back
should stretch all the way out to the pinky
side of the hand. Balance your feet by
pushing into the outer blade of your back
foot and big toe of your front. For one more
action, take your inner front sitting bone,
(it’s specific I know!) to the inside of your
front knee.

SHAPE: Twisted Lunge. Find a deep

twist toward the leg side of your lunge,
hook the elbow past the knee and point it
d
backwards.

ACTIONS: Extend again from the

crown of your head to your back heel, look
for space through this line any way you
can. When twisting to the right, take the left
side of your chest and move it toward the
top. To add another layer, take your back
left ribs (think behind your left ear) and take
them down towards the ground. Those two
actions working together will change your
life and work with every twist. (Don’t forget
to repeat on the other side!)

SHAPE: Handstand. Some of us might

be balancing against a wall for this, and
that’s all you need. The shape is the same as
a perfect standing posture with your hands,
shoulders, outer hips and ankles in one line.

ACTIONS: Here, it’s all about finding

yogajournal.com.au

lift. Push down with the hands and lengthen

the arms as much as you can, then lift your
inner ankles up the wall … a lot! As much
as you can, try to get taller and taller. As a
bonus you can work with all the actions in
the arms from plank and take your tailbone
toward your heals for more length in the low
october 2017

back.

26
C
SHAPE: Camel Pose. Get into
this pose from the bottom to the
top — lean back in a straight line first,
then tuck the tail bone, then move the
bottom of your spine back, the middle
back, and then the top up before taking
your hands to your heals if possible.

ACTIONS: Now in the pose,

start again from the bottom and find
the bow actions in your legs — outer
hips to knees and inner knees to inner
ankles. Then tuck your tailbone under,
roll the shoulders back and slide the
chest toward the chin, a lot — like you
could rearrange and stretch the skin on
your front body back and open.

SHAPE: Bow Pose. Lying belly

down and taking a hold of the inner
ankles for this variation, keep the upper
legs on the ground only allowing the
chest to lift.

ACTIONS: Use the power of the

legs and kick into the hands to lift the
chest. Then work with the legs, the
outer hips back to the outer knees, and
the inner knees up toward the inner
yogajournal.com.au

ankles — this balances your lower

body. Save the lower back by strongly
tucking the tailbone back to counter
the back bend and finally add the same
actions as Upward Facing Dog into the
chest.
october 2017

27
 SHAPE: Wheel Pose. Beware the
full expression here — leaving knees
and elbows bent to start is fine. Don’t do
anything that gives you pain or discomfort in
your lower back.

ACTIONS: Work with as many of the

back bends actions as you can remember. In
particular, keep the tailbone tucking under
to lengthen the low back and press down
super strong with the arms just like you did
in handstand. Finally, try to expand the skin
of the front chest in all directions while the
thoracic spine comes in toward the chest at
the same time.

SHAPE: Half Lord of the Fish’s Pose.

Catch the opposite knee with the elbow
again and revolve around your centre
without over-expressing through your neck.

ACTIONS: Get length in your spine by

lifting through the crown of your head. Then
work with our advanced twist cues — if
turning to the right, take the front right chest
back, and the left side of your upper back
forwards. Contain everything, preventing
any ribs or muscles bulging away from the
body and squeeze in to balance both sides of
your torso.

SHAPE: Cow Pose. Folding the legs on

top of each other and spiralling the arms
back, take one arm into full internal rotation
and take it low and back, with the other
in full internal rotation up and over — the
fingers might even join behind you.

ACTIONS: Press the back of the head

yogajournal.com.au

into the top arm to expand the chest, then

counter this by pulling the bottom ribs
downwards to prevent them popping out.
Now extend up through the crown of your
head and again draw the upper spine in
slightly to the body, expanding the chest
october 2017

without over-extending the sternum.

Stefan Camilleri is a yoga teacher trainer with experience teaching specialist workshops, retreats, trainings and master classes around the world.
Between facilitating trainings, Stefan travels the world in search of new adventure and inspiration, studying in the US and India in modern and
28 classical Iyengar Yoga. www.stefancamilleriyoga.com
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Om
PARENTING

F R O M S T R ES S TO

SUCCESS
Teach the teens in your life how to deal with,
manage or eliminate stress in their lives and help
them shape a more rewarding future for themselves.

By Loraine Rushton

THINK BACK to high school and a time when you were feeling pressured
or stressed. Perhaps it was the end-of-year finals, a sporting match that
mattered or your driving test. How we handled that situation is probably
the same way we deal with stressful situations today. The way we
managed our emotions and minds, and ultimately our stress levels at
high school, set the blueprint for how we operate throughout the rest of
our lives. That is, unless we learn how to reset our way of behaving and
operating under pressure. For teens, this is important because if we can
teach them how to deal with stress early on, not only will they sail
through one of the most challenging times in their lives, but they will
have a strong mechanism in place for facing anything that life brings.
Most teens handle stress in one of two ways: either the pressure and
stress builds up to the point where it impacts their ability to think and
act on a day-to-day basis, or they learn how to handle the stress and
keep going and performing with the stress.
Stress isn’t necessarily bad, because you can channel it into
performance and produce results. It’s chronic stress or constant
stress, combined with a lack of tools to deal with it, that leads to
problems and illness.
Take Leylah, a 15-year-old ballet dancer who reached the British
dancing finals. Did she feel stressed leading up to the big day? Did she
feel pressured to perform well? Yes, she did, but over years of practice,
Leylah had learned how to perform and function well under stress.
When she walked on to the stage, she had complete control over the
stress and any reactions it may cause. She danced flawlessly and wowed
the judges and her audience.
On the other hand, Henry, a 17-year-old boy taking his HSC exam
was feeling so stressed after months of tests, revision and the pressure
to get a good grade, that he didn’t sleep well, had anxiety and easily got
upset and angry. When exam time arrived, the pressure was high and
he had trouble concentrating. This impacted his ability to think clearly
and as a result, he didn’t do his best. In an extreme case, Henry may
even walk out.
yogajournal.com.au

Teens are being bombarded with pressure, and ‘stress’ is a common

word in teenage language. It is a part of life for many teens and, for
some, will stop them from performing well and being the best they can
be. Tools for how to handle school and social pressure are essential.
But what if there was a way to perform and operate without being
PHOTO: FIZKES/ISTOCKPHOTO.COM

stressed at all? What if there was a third option for learning how to
perform without holding onto any stress?
october 2017

What we are not teaching our teens is how to perform under

pressure without getting stressed. This is a new option that will lead to
clear thinking, good judgment and success while remaining calm and
happy. Imagine if every teen lived their final school year being happy,
30 calm and successful.
 One of the best techniques is the
STRESS method. Teach it to the teens in
your life and, even better, practice it with
them to eliminate stress while leading a
highly rewarding and happy life.
STOP STRESS IN ITS TRACKS
1. Stop
As soon as you notice you are getting
stressed, immediately stop what you are
doing. You may notice you are having
an emotional reaction such as getting
upset or angry. Some teens will shout
to release pressure and others cry it out.
Physical symptoms are also a good clue:
headaches, shaking, tense necks and
shoulders, tummy upsets or anxiety are
all common.
2. Time out
Take a breath and hit the pause button.
A calming breathing exercise is helpful
at this stage to create a moment to allow
yourself to separate from the thought or
feeling that has arisen. Square breathing
is very effective for this and can be done
anywhere, anytime.
3. Rethink
Rethink or relook at the situation from
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a proactive, logical approach, rather
than from the automatic reaction that
has probably triggered the stress.
4. Empathise
Have some compassion for yourself and
don’t beat yourself up. Tell yourself you
are doing great.
5. Smile
Alter your physical state, and your
mental and emotional state will follow.
5. Start again
Restart the activity stress-free and with
a happy, calm, clear mind.
IN PRACTICE
Let’s see how this works in practice.
Your teacher says, “Maths pop quiz!”
and your automatic reaction is, “I’m not
ready, I will fail, I don’t know enough.”
Your tummy and jaw tightens and you
feel sick. As soon as you notice your
stress levels have risen, instantly press
the stop button, sit back in your chair,
close your eyes if you need to, and
breathe. Imagine a square in front of
you and breathe in to the count of four
up one side of the square, hold the
breath in to the count of four across,
breathe out to the count of four down
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and dive into yoga and
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find your inner bliss.
the other side and hold the breath out to
the count of four across. Then, take
another look at the situation. This is the
moment to realise that you’ve come to a
conclusion before you even know what is
on the test. Look logically at what you do
know, how much work you’ve done, and
understand that you are making up
conclusions that are not real. Tell
yourself, “No matter what happens on
the test, I’ll be fine.” Put a big smile on
your face, let the stress go, and pick up
your pen ready to go.
Next time you are feeling stressed
think, “Stop.” Take timeout to rethink,
empathise with yourself and how you
are feeling, put a big smile on your face
and start again. Then teach the teens in
your life this simple, mindful practice to
relieve stress and anxiety and move
forward with ease and grace.
With 20 years of experience,
Loraine Rushton is a leading
authority on yoga for children
and teens. Worldwide, she has
trained thousands of people how to teach
children’s yoga in a way that is educational,
meaningful and fun.
 OF YOGA IN AUSTRALIA
The International Yoga Teachers Association remembers
the humble beginnings of an ever-changing yoga
landscape and praises the persistence and passion of
those who influenced modern yoga.
By Debbie Hodgson Kable, IYTA

IT’S HARD FOR AUSTRALIANS to imagine

— when yoga studios are visible on
every street corner and we can easily
look online for a convenient class —
what it was like when our favourite and
fastest-growing ‘sport’ had just made it
to our shores.
Australia was relatively late to
embrace yoga, compared to America and
Europe. During the 1920s, academics
of the occult began researching the
practice. But it was 50 years ago, in 1967,
when model Roma Blair, in fishnet
tights and beehive hairdo, got Don Lane
into shorts and onto the floor to do a
PHOTO: PREMYUDA YOSPIM; AZURE-DRAGON/ISTOCKPHOTO.COM

quick asana tutorial on the set of the

Don Lane Show, that you could truly say
Australians had accepted yoga into our
living rooms.

From East to West

It’s good to remember that Australian
yoga wouldn’t have happened without
refugees and immigrants. Our first
yoga studio owner, Michael Volin, also
known as Swami Karmananda, was
born and educated in China and was a
student of Indra Devi. According to his
32 wife, Daphne Volin, he was expelled by
the Communists, and entered Australia
with his mother and brother as a
‘displaced person’.
Michael opened the Sydney Yoga
Centre in 1950, and about five years
later, Melbourne followed. There the
main teacher was Margrit Segesman, a
Swiss émigré who had tuberculosis and
had been advised by Carl Jung to do
yoga, according to Dr Fay Woodhouse,
a historian at the University of
Melbourne. She lived as an ascetic in a
cave in Tibet, before being sent by her
teacher to spread yoga to the West. She
founded the Margaret Segesman School
of Yoga which, as the Gita School of
Yoga, remains to this day in Hoddle St,
Melbourne.
Housewives and office
workers: Making it
mainstream
In 1962, the Roma Blair Yoga and
Health Centre opened in Pitt St,
Sydney. Roma, known later as Swami
Nirmalananda, had studied in South
Africa with Swami Venkatesananda
Saraswati and Mani Finger, who was
in turn a student of both Paramahansa
Yogananda and Swami Sivananda.
Roma had led a life worthy of a novel,
including languishing in a Japanese
POW camp in Singapore for three
years and later becoming a well-
known model. She was a gifted speaker
and a natural publicist, able to bring
discrete groups and people together in
a common cause, and her efforts did
much to broaden yoga’s appeal. In the
early Sixties, Roma began an exercise
show on Channel Nine television,
Relaxing With Roma, which she
devised with uptight housewives in
mind, and an early-morning program
for office workers, Wake Up and Live.
She contributed a regular column
for the Daily Telegraph and Daily
Mirror, and ran a busy class schedule
in her own studio and gyms across
Sydney, with her executive teacher Joy
McIntosh, who still teaches in Tuross
Head, NSW.
Yoga = Union
Roma, Margrit and Michael, who had
by then moved from Sydney to South
Australia, founded an International
Yoga Teachers Association, known as
the IYTA. The idea was to unify yoga
teachers across national boundaries
and across different lineages. Over
the next five years, Roma’s own
teacher training evolved into the more
formalised training of the IYTA, at
first just in NSW in 1971, but later in all
states and territories, and in disparate
centres across the globe ranging from
Singapore to Spain. International
conventions were also organised, and
over the years took place in South
Africa, Puerto Rico, Spain, Japan,
Switzerland, India, and in many
Australian locations including Jenolan
Caves and Uluru.
But then it was the Sixties, and
yoga’s popularity piggybacked on the
nascent self-awareness movement.
Women’s Lib was a hot topic, and
housewives and office girls alike
flocked to this practice of yoga, which
promised freedom of movement and
dress, personal individuation, and
freedom of the mind, all in one. It’s
hard to imagine today, when anyone
can buy a ticket to India online and
join an ashram tour, what chutzpah it
would have taken Roma Blair, Margrit
Segesman and their many female
students, to travel solo or in small
groups to India and other countries and
live in a cave or an ashram.
From West to East: The
influence of Western
culture on modern yoga
Yet those early Australian teachers
offered something to the Indian
teachers as well. Hatha Yoga as
we know it is a product of cross-
fertilisation between Indian traditions
and Western innovation and research,
as has been argued by Mark Singleton.
Australia was no exception. Joy
McIntosh tells the story of how Roma
and she developed a series of joint
limbering exercises, which later were
reinvented as the pavanamuktasana
series that appears in Asana,
Pranayama, Mudra, Bandha authored
by Satyananda in 1969. “The Swami
was teaching very advanced postures
yogajournal.com.au
which his students in India could
do. But our students needed extensive
limbering exercises before they
could attempt many of the asana,”
she explains. “When Satyananda
saw Roma and me teaching these he
took photos, and when we went to
october 2017
Bihar in 1969 we saw him presenting
the photos as slides to new teachers.
Whenever anyone had a question
about them he would reply, ‘Ask the
Australians’!” 33
 Sally Janssen, an early president of
the IYTA, was tasked with setting up the
association’s code of ethics, a document
that has evolved with the times to
support IYTA teachers today, but then
and now required teachers to follow the
yamas and niyamas of Patanjali, and to
refrain from promising supernatural
connections, or disseminating ‘dogma’.
Matthew O’Malveney, one of the
early teachers of ‘Christian Yoga’, was
the first editor of the International
Light, which became a much-loved
quarterly journal. These days, the
journal showcases a contemporary
evidence-based approach to the teaching
of yoga, but still has an international
flavour, carrying articles from Greece,
the Middle East, India and Singapore,
as well as the US, UK and Canada.

Celebrate with the IYTA

As befits its Australian cultural origins,
the IYTA is non-guru-based, and while
members are free to follow their own
guru, the official leadership of the
IYTA is democratically elected, and can
only serve a single four-year term. Its
Handbook of Asanas is compiled by an
evolving team of teachers and constantly
updated, according to IYTA’s evidence-
based approach. And in recent years,
under the leadership of its outgoing
president, Mary-Louise Parkinson, the
training association has branched out
into postgraduate training in prenatal,
postnatal, back care, and Yin, with more
advanced training modules currently in
development.
It’s 50 years since IYTA was formed
— a great opportunity to celebrate
the development of yoga in Australia
over the last five decades. Regardless
of professional affiliation, IYTA invites
all to participate in its anniversary
yogajournal.com.au

Convention, 20-22 October at Sydney’s

Town Hall. Information on speakers and
sessions are available on the website.
www.iyta.com.au
october 2017

34
 m
EXPERT

Ask the EXPERTS

Our asana and philosophy expert Carrie-Anne Fields answers all your yogi questions.
I’ve been practicing yoga for many years, but I still struggle with Shoulderstand.
Every time I practice it, I end up with a sore neck for days. Do you know why this is?
And can you recommend any poses I can practice in working up to Shoulderstand?
A Hi, and thanks for your question. I know full Shoulderstand pose. A modified version so that soon you can
so many people can relate. Without getting of Shoulderstand will be your next step on perform the full version of
more details, I can’t pinpoint exactly why from Bridge Pose. When modifying, place a Shoulderstand. You may
you have a sore neck after Shoulderstand, folded blanket under your shoulders, with also wish to repeat the
however, it’s fair to say that we are all made the neck and head sitting off the blanket. affirmation, “I speak my
up a little differently anatomically and for Take your legs up the wall, then place feet truth with ease,” as this
some of us, the full version of Shoulderstand against the wall (hip-width apart) and press relates to the symbolism of
just isn’t an option. This pose requires us to into Shoulderstand with knees bent. Ensure this pose. Wishing you well
fully lengthen our neck and engage your arms/elbows are shoulder-width apart in this incredible pose known
Jalandhara Bandha (chin lock) which occurs (or as best as you can) and the ankles are in as the Queen of the Asanas.
somewhat naturally just by performing this line with the knees. The support of the wall
pose. You can, however, increase Jalandhara helps you to control the movement and take Got a question
Bandha by energetically and physically weight off your neck. You will be able to for Carrie?
drawing your throat toward your neck. create pranic flow into your neck which, over Send them to
This increases length in your neck and time, will lengthen and strengthen this area editor@yogajournal.com.au
provides a ‘seal’ of energy which protects
and strengthens the neck. Bridge Pose is a Carrie-Anne Fields
wonderful preparation for shoulder stand
Carrie-Anne founded My Health Yoga in 1998 to specialise
and helps you to practice Jalandhara Bandha in yoga, counselling and healing. She has a degree
as well as work on squeezing the shoulder in psychology and is certified in yoga, acupuncture,
blades together so the elbows are shoulder- kinesiology, reiki and Ka Huna Bodywork. Carrie-Anne is
width apart. This alignment of the arms an accredited Level 3 Senior Yoga Teacher and represents Australia as a
further assists our neck to be secure in the board member of the World Movement for Yoga and Ayurveda.

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Om
ADVENTURE

DESTINATION
Daintree
Jessica Humphries shares her tips for the ultimate road trip to
North Queensland’s tropics, with plenty of yogic inspiration,
day spa indulgence, and nature thrills along the way.

PHOTO: AUSTRALIANCAMERA/ ISTOCKPHOTO.COM

I’D BEEN CONTEMPLATING the journey north for years, romanced by the pull of the lush green rainforests
that remind us just how small we are, and how powerful nature is. Always curious to explore the pockets
of paradise and breathe in the fresh air of my own back yard, I set off for three weeks with a car full of
36 camping gear and a heart full of curiosity — from Byron Bay to the Daintree.
Sunshine Coast – Maleny
(300km from home)
Maleny had my heart from the moment I stepped foot in the
friendly, hillside village. I was romantically planning a move
to the area within minutes of arriving, and words can’t do
justice to how much I loved this part of my adventure. The
Sunshine Coast is worthy of its own Escape story — watch
this space.
Stay: Spicer’s Tamarind is the most indulgent place I’ve ever
stayed. It is the ultimate in yogic luxury — and quite
affordable if you can share the space with friends. There’s an
on-site day spa where you can soak away in the steam room
and spa that overlooks the valleys, but that’s just the
beginning. The glamorous cabins are surrounded by nature
and you’re instantly drawn to the fireplace as you step inside
the room. You can relax in the bathtub overlooking the
garden and the bathroom tiles are heated — need I say more?
Nature: There’s so much nature to explore in the area. You
can opt for a simple stroll to the retreat’s nearby waterfall or
adventure beyond to the many mountains and waterfalls that
the area boasts.
Yoga: Maleny Mountain Yoga offers a smorgasbord of yoga,
tai chi and relaxation classes, nestled amongst the green hills
and forests just outside town.

The town of 1770/Agnes Water

Fraser Island (600km from home)
Fraser Island feels delightfully backward — think Eighties
tourism, four-wheel-drive tours and limited food options,
but it’s easy to see why it’s so popular. The holiday
atmosphere begins as soon as you step off the ferry, and the
(700km from home)
Arriving in 1770 (minutes away from the nearby town of Agnes
Water), I was hit with a familiar sense of nostalgia — this
inviting little town reminded me of so many childhood family
holidays.
Stay: In 1770, Lagoons is an affordable but upmarket option
that’s quiet and comfortable, with a luxurious pool lit by
lanterns at night. I couldn’t resist a second stop in the area on
the way home — Agnes Water Beach Caravan Park is a
bustling little community that’s more humble, but the
beachfront glamping tents can’t be beat for nature lovers.
yogajournal.com.au

Nature: The nature is the main attraction of the area. Go for

nature is magnificent.
Stay: Kingfisher Bay Resort has all the creature comforts
with great sunset views and a plethora of sight-seeing tours.
Nature: A trip to Lake McKenzie should be number one on
your to-do list. Settle into white sand as you bask in the sun
before a dip in the crystal blue waters. It’s picture-perfect,
the Red Rock Beach Track. There are beautiful beaches dotted
along the way — you can laze away the day under coconut
palms or take a three-hour trek through sacred land. For
sunset, wander the Butterfly Walk from Cook’s Monument at
1770 and watch the sun disappear across the horizon. Don’t
forget to give the trees a little shake for a butterfly show.
october 2017

serene, and makes the mission beyond the familiar shores feel
worthwhile.
Yoga: There are no yoga options on the island, but a practice
on the balcony of your room as the sun sets beats any studio
experience.
Yoga: The whole community knows the local yoga teacher Mel
of Vitality Yoga, and she comes highly recommended. Classes
are held in a big, outdoor tent where you can hear the sounds
of birds, the ocean, and the wind rustling the trees as you
practice a sublime, nurturing flow. 37
Om
ADVENTURE
Yeppoon (820km from home)
Mel had recommended I visit Yeppoon, and as a fellow yogi,
I completely trusted her advice.
Stay/Nature: Just north of Yeppoon is the Byfield National
Park, where I found my very own Garden of Eden. Byfield
Camp Stay has beautiful gardens and private, relaxed
camping. There’s nowhere to swim on the property so it
may not be an option for the very hot months, but it was
absolutely magic in July. There are also national park
campgrounds with swimming and walks nearby.
Yoga: In Yeppoon, try Jasmine Place Yoga – the local
mindfulness centre specialising in counselling, meditation
and delicious, flowing asana.
Pit Stop – Mackay
Nature: North of Mackay, you’ll find an abundance of nature
to explore — from nature walks to swimming holes and
waterfalls. Cedar Creek Falls is just south of Airlie Beach and
an easy stop along the way.
Cairns (1900km from home)
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In my mind Cairns had always been a cute little beach town, but
in reality it felt like a big city. It’s on the water, so there’s that
laid-back vibe but with plenty of stimulation on offer. Keen to
continue my journey, my visit to Cairns was brief, and locals
suggested exploring the northern beaches for a more relaxed
atmosphere.
october 2017
Yoga: Knoff Yoga (I’ve heard my yoga friends referring to owner
Nicky as ‘the Queen’) and Yoga Hub are the places to practice.
If you’re heading to the northern beaches, the nearby suburb
of Palm Cove also has a number of small yoga businesses
38 offering outdoor classes that take in the beautiful landscape.
Airlie Beach (1300km from home)
There are vibrant markets along the Airlie Beach strip, and
the nearby, lazy town of Hideaway Bay made a perfect
lunchtime picnic place (although the camp grounds were
completely full).
Nature: The beaches are undeniably beautiful, and you only
need to open your eyes to discover a perfect walking trail.
And, of course, if you have time, you can always pop over to
The Whitsundays.
Yoga: Yoga Therapies is the epitome of a small town studio
with an inviting community of yogis, away from the hustle
and bustle of the main street.
Mission Beach (1800km from home)
Driving towards Mission Beach, I noticed the landscape
instantly change. Barren land turned into lush greenery
PHOTO: SATURATED; HOLGS; AUSTRALIANCAMERA/ ISTOCKPHOTO.COM
and mountainous views into the distance.
Stay: Sanctuary is one of Australia’s biggest yoga retreat
centres, also offering guest accommodation for those who
want to visit for a night or two. You’re likely to spot a
cassowary, and accommodation consists of little huts with
only screens to protect from the elements. Throughout the
night, you’ll be enveloped in a cacophony of forest sounds
and have the truly eye-opening experience of what life once
might have been.
Nature: You can take a stroll through Sanctuary’s grounds,
and there are plenty of secluded beaches to wander. Ask the
locals to point you in the direction of the best nature walks.
Yoga: The area is quiet, so opt for a self-practice, or join in
one of Sanctuary’s retreats for the full yoga experience.

The Daintree (2000km from home)
Before the ferry
Stay: Daintree Eco Lodge makes for a perfect indulgent
stopover. The rooms are relaxed, and you’ll instantly notice
the deliberate lack of a television. Some rooms have baths on
the rainforest verandas, and the property has its own
rainforest wander and waterfall. The luxury is definitely
worth a visit before delving into the thick of the Daintree.
Port Douglas
Port Douglas is the Byron Bay of the rainforest, and I felt
instantly at home. There are plenty of cute cafés and
boutique stores to explore, but the magic of nature is
perfectly preserved as you take in the beautiful surrounds.
Yoga: You’ll be spoilt for choice as you discover a plethora
of options. Try yoga on the beach or Deep Yoga Studio for
yogi glamour — a rare find in the area.
After the ferry
The Daintree National Park is a world heritage wonderland,
and visitors can take a short ferry ride to get there. There’s
no shopping, no phone reception and no trendy yoga
studios. And there’s no Wi-Fi, so once I had crossed the
river, I quickly said goodbye to my digital nomadery and my
favourite Netflix series, ready to immerse myself in the
tropical surrounds. Endless enchanted forests softened the
chatter of my mind as I explored some of the world’s most
rich and powerful rainforest. Un-impacted by the Ice Age,
this place is older than the Amazon!
Stay, Nature, Yoga: Prema Shanti
Arriving at Prema Shanti felt like a coming home. So familiar
and comforting, from the serene music in the background, to
the yoga shala blessed by monks -— these guys are the real
deal. Owned by yogi couple Mara and Janardhan, Prema
Shanti is communal and friendly, but with plenty of time and
space for doing your own thing. On the first night we
YOGA POSES for road trips
Even if you only have a few minutes, these restorative hip and
shoulder openers are the perfect antidote to long drives. Stay in
each pose for as long as you have time (ten breaths or more is ideal).
1 Reclining Butterfly:
Supta Baddha Konasana
The perfect release for hips,
groin, inner thighs, chest and
spine, as well as a beautiful heart-opener with a bolster. Can be
practiced with or without props. Place the bolster (or a rolled up
blanket/towel) along the floor, then recline onto it with the start of
the bolster above your tailbone. Extend your arms along your sides
(higher up for more of a heart-opening) then place the soles of your
feet together and your knees out to
the sides.
2 Melting Heart:
Anahatasana
This pose deeply
opens the shoulders, pextoral muscles, thoracic spine, neck and
lower back, all of which become tight when driving. From your
hands and knees, walk your hands forward until your forehead or
chin easily rests onto the floor. Feel the breath moving into the
back of your heart as you allow your armpits to melt toward
the earth.
3 Pigeon
Rajakapotasana
This pose will open tight hips after lots of sitting. You can use a bolster/
towel/blanket for support if you have one with you. From hands and
knees, slide your right knee behind your right wrist as you extend your
left leg straight back behind you. If your knees hurt, skip this pose. As
you inhale, lift and open your chest, and exhale to surrender forward.
When ready, return to hands and knees and
practice on the left side.
4 Reclining
Twist: Supta Matsyendrasana
This twist will realign your spine and facilitate a gentle hip and heart
opening. Lie flat on your back and draw your right knee toward your
chest, placing your right foot onto your left knee. Extend your right
arm out to the side at shoulder height as you draw your right knee all
the way over to the left side. Gaze over your right shoulder as you
gently press the shoulder blade towards the earth. When complete,
return to centre and practice on the left.
*Our pro is My Health Yoga’s Carrie-Anne Fields.
practiced a gentle yoga class then enjoyed a group dinner of
biryani, lentils and spinach, followed by an early night in a
comfortable, zen room in preparation for meditation early the
next morning. After breakfast, Mara sat with us and pointed out
all the places we could visit. “Here’s the bio-dynamic ice-cream
place. Here’s the sacred (secret) waterhole. But please, I invite
yogajournal.com.au
you to be with yourself and feel the energy of this place.” She
encouraged us to slow down and go within, but also pointed us
in the direction of some of the area’s best and most spiritual
attractions.
In the handful of days that I spent at Prema Shanti, I spent
the hours sitting on the deck overlooking the rainforest, reading
and sipping cups of tea, taking dips in sacred swimming
october 2017
holes and exploring the handful of rainforest walks on offer.
Janardhan told us that it takes the “city folk” a couple of days to
settle in, and by the time it was time to leave, having settled into
a deliciously slow pace, I was sad to say goodbye and was already
planning my next visit. 39
 peace
CHOOSE
Cover model Kino MacGregor shares her journey
through yoga, and how she learnt to overcome high
drama, intense emotions and troubled thoughts with
a calm mind and vigilant attitude.
PEACE IS ALWAYS A CHOICE. No matter
where you are in life, nor what’s
happening around you, you always have
the power to choose your response to
any given situation. It can be difficult to
find the peaceful option, but if you apply
the tool of mindfulness in action you
will find it. Difficult yoga poses prepare
your mind for similar moments in life.
By learning to choose a peaceful path in
your practice you develop the same skill
to choose a peaceful path in every
situation.
While you may look at me and
think I’ve always been peaceful and
equanimous, there was a period of my
life when I was filled with anxiety,
depression and even suicidal ideation.
From the outside it ‘looked’ like
everything was perfect, but on the inside
I was falling apart. During this dark
period I stopped the one thing that I
needed most — meditation. It was as
though I couldn’t face the deep anxiety
and irresolution that lay waiting for me
in the inner space of my body. So I
exited my body and tried desperately to
find an escape. But there was none. I
could never really evade the thoughts,
feelings and experiences stored in my
body. I would have to learn how to make
peace with them if I was going to find a
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way back to the light.
october 2017
40
The first step to equanimity
The journey back home started with the
recommitment to sit in meditation for as
little as five minutes a day. Far from the
depths of one-hour sittings that I had
previously known, I just needed to start
with something simple. Five minutes
was all I could take. The first thing I
found was that the story I told about
reality was not a nice one.
Every experience is coloured by the
story the mind tells about it. If you see
the world as a violent fluctuation
between dramatic highs and devastating
lows, you will be blown up and down
like a leaf in a storm. The more you
draw your attention to the severity of the
twists and turns of life, the more
these intense emotional fluctuations
only seem to get worse. What you put
your attention on quite often determines
what you will experience. In your yoga
practice you face tightness, weakness,
and impossibility. Yoga asks you to
remain equanimous and calm in the face
of the struggles of the body. The real
yoga is the inner state of a calm mind
that is balanced and steady no matter
what it faces.
Turbulent times can either shake
you to the core or make your stronger.
I was shaken to the core by a series
of difficulties. My Dad had a heart
PHOTO: KATE OAKLEY
attack, my marriage was under stress
and my body was suffering from a series
of injuries. I felt caught by the weight of
all. But I slowly took the lesson of yoga
into the inner work of the mind. Just
like some days your yoga practice will
feel amazing and other days you will feel
like you’re made of tin. The difficult days
are actually when yoga happens. You
learn not to hold on to the highs and not
to fight against the lows. Yoga is a state
of being, and that being-ness is
characterised by peace.
Drop the drama
I needed peace and I was caught in a
web of drama. Intense emotions
themselves can be a sort of addiction. If
drama is all you know, you can actually
get attached to it. The more drama you
have in your life, the more normal it
seems. What started for me with a
choice to sit for five minutes a day was a
reminder that peace is always an option.
If you can’t see the peaceful path, you
don’t have to move forward. Just like if a
pose hurts, you don’t have to push
through it. You can choose to observe
quietly and wait for the peaceful path to
be revealed to you. Knowing when to act
and when to sit quietly is a discipline of
the mind and the spirit. This is in
essence why we practice, so that you
carry the seed of a deep peace that
passes all understanding and in your
heart. If it doesn’t give you rest, if it
doesn’t give you peace, and if it doesn’t
share love, then it’s probably not the
best choice. Don’t rush, let it take the
time it takes.
Sooner or later
you will find
your own way
to peace.  and action. The smallest seed of
I had to learn that I am responsible
for my own thoughts. We all have to
watch our thoughts diligently because
thoughts are the number one
determination of whether or not you will
be at peace or whether you get caught up
in some storm. There’s a concept in
Sanskrit called prapanca, which means
proliferation. It’s the process by which
one small thought multiplies and builds
until it produces a panic-ridden disaster
scenario that has you running for your
life. Here’s an example: I have a pimple,
pimples are bad, no one will think I’m
pretty if I have pimples, if no one finds
me attractive I’ll never find love, life
without love is meaningless, why should
I be alive, I should just die now. This is
just an example, and an exaggeration,
but you can see how one thought leads to
another. If left unrestrained thoughts
multiply and take on a momentum that
create a false reality. Soon the thoughts
themselves can weigh down so heavily so
there’s nothing left but to feel boxed in
and claustrophobic. But, no matter how
intense the spiralling storm of thought
seems, you always have a choice. Do not
get pulled into the drama of your own
mind and especially not anyone else’s.
The more you feel hooked, the more
desperate it makes you, the more you just
have to pull back. It isn’t easy, in fact it’s
the hardest thing in life to remain
peaceful amidst a dramatic storm. The
waves crash down all around you, the
wind comes roaring in, while you choose
to remain still with firm roots.  judgement (no good or bad). Train
Learning to respond
instead of react
Every day I wake up and renew my
commitment to be vigilant in thought
complaint can grow like a weed in the
garden of the mind. Then, before you
know it, all you have are weeds. Not a
single one of us is beyond needing to
tend to the state of our inner world.
Yoga gives us the strength to sort
through our thoughts and get rid of
the harmful ones. You cannot control
the outcome of every situation, but you
can control how you respond to it. If
everything is annoying and everyone is
evil, you live in fear. But if everything
is fixable and everyone is basically
good (but sometimes foolish), then
you live in love. Cleaning out the mind
is perhaps the greatest responsibility
we have. You are responsible for
everything you think, say and do.
Taking responsibility and getting real
about what’s inside can be hard,
humbling and sometimes
heartbreaking. There are those of us
who have blocked out facing reality
simply because the truth is too painful
to face. But sooner or later we will be
strong enough to walk into the jungle
of the mind, pick up the tool of
practice and start weeding. Eventually,
the mind shines, like a ray of sun after
a long storm, clear and free, and your
spirit will be at peace. 
Start now
You can start today. Assume any
comfortable seated position. Sit for
five minutes. Watch your breath.
Practice observation without
your mind to be at peace. Refrain from
reactions and just be. You can change
your world by changing your mind.
Just like I did. The journey only begins
when you are finally ready to take the
first step. yogajournal.com.au
october 2017
41
 EDITOR’S PICK
On the Road
Stuff we love for travelling, touring, road-tripping yogis.
After a recent adventure, I realised Thermos – Sipp stainless
which yogi goodies I just can’t live steel vacuum insulated flask
without. These are on the top of I’m seriously smitten with this
Thermos Flask. It’s lightweight
my packing list for any future and easy to travel with, and
yogic explorations. keeps liquid hot or cold for
hours. Perfect for preparing your
tea the night before an early start.
www.thermos.com.au, $44.99
Stevia
I always carry a bottle of
stevia with me when I
travel, so I can skip the
sugar wherever I go. Grab
a bottle from your health
food shop — I always opt
for the powdered product.

Tongue scraper
This might seem a bit ‘extreme
yogi’ but I never leave home
for a night without my tongue
scraper. Since integrating this
Ayurvedic technique into my
morning hygiene routine, I
haven’t looked back. You can Coconut oil
buy them from most health Oh, sweet coconut oil! You can use it in food prep,
food stores or online at on your skin as a moisturiser or as lip balm, or for the
www.empind.com.au, $9 popular practice of oil pulling. And the health benefits
are endless.

Sahaja - Yoga Mats

I’m sure I’m not the only yoga teacher who has a pile
of yoga mats in the car ‘just in case’. So, of course,
the yoga mat is a travel essential. My favourite at
the moment are Sahaja eco-friendly mats - with fun,
PHOTO: A;FCAFOTODIGITAL; SWISSMEDIAVISION/ISTOCKPHOTO.COM

colourful prints and a microfibre surface. They’re $127 at

www.sahajayogamats.com. They also have a Light Giving
program - which means they keep giving beyond the mat!
yogajournal.com.au

Sarong
october 2017

So many uses for the trusty

sarong. I use it as a wrap for
warmth, a picnic blanket, a towel,
a yoga mat and a pillow when
42 travelling.
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 Ayurvedic way,
THE
to seasonal eating for spring
AYURVEDA BELIEVES nature is our
greatest healer and optimal health can
be achieved and maintained when we
align ourselves with life’s natural cycles
and rhythms. Ayurvedic perspective
views humans as being made of the
same five elements as the rest of the
universe: space, air, fire, water and
earth.
It should come as no surprise then
that Ayurveda places a large emphasis
on the seasons and prescribes different
foods, cooking methods, krias, and
movement practices based on a
person’s individual constitution.
Plants and animals grow in tune
with the seasons, so it makes sense that
we should eat the foods nature gifts us at
specific times of the year. Ayurveda also
places emphasis on our individual body
constitutions or doshas, and therefore
wellbeing is achieved when you can
align the two. When you eat by
considering the seasons and your dosha
you are strengthening your physical,
emotional and spiritual body and using
the elements of the earth as medicine
EAT BY THE SEASONS
yogajournal.com.au
FOR YOUR DOSHA
Naturally, we gravitate to certain foods
october 2017
44
during certain seasons whether we’re
conscious of it or not. For example, we
prefer warm, comforting soups in
winter and cooling, raw foods in
summer, but Ayurveda takes it one step
further by encouraging you to make a
conscious effort to live in harmony with
nature’s cycles by adjusting your lifestyle
habits and food choices to accommodate
each new season according to your body
type or dosha.
Everyone has elements of all three
doshas, but you’ll find you are
predominantly one dosha, and when
it is activated by extremes of weather
or certain foods, the negative aspects
of your dosha will be accentuated.
How do we tame our dosha with the
seasons? Identifying your dominant
dosha is the first step, as it will balance
and imbalance with the changing of the
seasons. To remedy this, choose foods
and practices that pacify an aggravated
dosha or awaken a sluggish dosha.
SEASONAL EATING
FOR SPRING
As spring follows winter we find our
bodies craving lighter, cooler foods and
our appetites decreasing slightly after
months of eating heavy, hearty and
By Jordanna Levin
substantial foods. Our body is
basically asking us for a little bit of
spring cleaning. Salads, juices and
fresh fruit are all great foods to enjoy
at this time of year across all the
doshas and lessening your intake of
heavy, oily and fried foods can only be
beneficial. The fruits and vegetables that
are in season are your first port of call.
It’s the way nature intended us to eat,
after all.
Kapha
Spring is categorised by subtle
warmth, softness and moisture.
Therefore, it is a distinctly kapha
season. Kapha body types need to
ensure they’re balancing the seasonal
influences which already come quite
naturally to them. They should stick
to fresh fruit and veggies and lightly
cooked rather than raw. Limit dairy
because of its mucus-inducing qualities
or opt for warm goat’s milk with
turmeric and ginger.
Pitta
Pitta types are generally balanced in
spring because the weather is still cool
PHOTO: VILLAGEMOON/ISTOCKPHOTO.COM
enough to not overstimulate the heat
within them. It is recommended that
pittas enjoy lightly cooked, steamed and
raw foods as the weather heats
up, minimising anything too hot
and spicy. Spices like ginger, turmeric,
cardamom and cinnamon can be
tolerated before it gets too warm.
Vata
Vata types thrive in the warmer
months of spring, and are untouched
by the moisture that kapha and
sometimes pitta can’t tolerate.
Rather than having to counteract
the seasonal shift, vata types need
to harness the benefits. It is
suggested that vatas eat lighter,
cleansing foods like fruit and
vegetables, but to lightly cook
them rather than eat them raw.
Here is a list of foods all three
dosha can enjoy in spring.
Fruits and vegetables
When it comes to fruits and
vegetables, choose the ones that are
in season in your area. Just because
it is on the supermarket shelf doesn’t
mean it was a) grown locally or
b) grown within the last few days.
Tip: Cherries in Australia at any
time other than December are from
overseas, so stay clear. Check seasonal
guides in your area for availability.
Local meats
Spring lamb, freshwater fish, and
organic chicken.
Grains
Lighter grains are key. Opt for millet,
amaranth, quinoa, buckwheat and
dry oats (rather than cooked).
OTHER AYURVEDIC
SPRING PRACTICES
Yoga is great but as the weather warms
up, consider practicing without the
heating on. Your practice should
emphasise clearing the organs. Heart-
openers and twists are a great way to
detoxify the body. Prayanayma is also
a favoured practice as it can rid the
body of impurities and bring a sense of
lightness to mind and body. Your body
will know what foods, cooking methods
and practices it responds better to at
different times of the year. If you take a
minute each day to tap into what your
body needs, it will not lead you astray.
A GLANCE AT THE OTHER
SEASONS ACCORDING
TO YOUR DOSHA
Summer
The heat and humidity of summer is
aggravating for pitta and kapha types,
but can be nourishing and soothing for
vata who thrive in warmer conditions.
Winter
Winter encourages us all to consume
warming, cooked, nourishing foods,
but wet weather is aggravating for
kapha and cool winds are aggravating
for vata. Pitta types find winter soothing
for their hot constitution.
Autumn
Autumn and spring are nourishing for
all three doshas as temperatures are
mild. Early autumn is complementary
to vata types who tend to have more
energy in the months before summer.
THE DOSHAS: DISCOVER
YOUR CONSTITUTION
PITTA
Qualities: hot, intense, light,
pungent, sharp, acidic
Build: pear shape, athletic, prone to
gain weight on hips, butt and thighs
Personality traits: orderly, focus,
quick-witted. Out-of-balance pittas can
be argumentative and short-tempered.
KAPHA
Qualities: heavy, slow, soft, oily, steady
Build: large eyes, smooth skin and thick
hair. Excess kapha can result in weight
gain, fluid retention and allergies.
Personality traits: calm, thoughtful,
loving, strong, dependable, patient and
supportive. Excess kapha can result in
indecision and resistance to change.
VATA
Qualities: quick-moving, light,
cold, erratic, dry, rough
Build: thin, light frame, agile, dry
skin, dry hair, cold hands and feet
Personality traits: love excitement
and new adventures, energetic,
creative and flexible. Excess vata
can result in anxiety and insomnia.
Jordanna Levin is an Ayurvedic chef, retreat
caterer and food alchemist.
Her business, The Inspired
Table, focuses on catering,
recipes and education to
the conscious wellness
community and she be-
lieves that having a healthy
relationship with food is
yogajournal.com.au
transformational. You can find her at
www.theinspiredtable.com.au or on
Instagram at @theinspiredtable.
october 2017
45
 Out of sight,
out of mind   
Amy Ippoliti explores why it’s crucial we protect our
vast and spectacular oceans and how she is sharing
this message and motivating others through yoga.
ALTHOUGH THE OCEAN COVERS more plight of whale sharks and manta rays,
than 70 per cent of the surface of our through images of interspecies
planet, it’s a world in which we cannot interaction and yoga. As we practice
survive, and as such it is virtually yoga we become increasingly aware that
unseen. As a result, the ocean’s we are part of something much greater
magnitude and dire importance to life than ourselves. As a result, we become
itself on earth is rarely understood. more and more connected to the natural
It seems like most people are world and our concern for its welfare
spending the majority of their hours expands. Pairing yoga with these
looking at screens rather than animals seemed like a logical next step!
experiencing the planet directly. This To prepare for these underwater
only compounds the disconnection with shoots, I began training to test my
the natural world. In order to gain flexibility underwater, hold my breath
people’s attention on screen, there is for long stints, discover the world of free
now a major movement among ocean diving, and increase my strength and
and earth activists to capture imagery cardiovascular capacity. It was vigorous
that stops viewers in their tracks and but still not nearly enough for what it
inspires them into a greater state of would take physically to get those shots.
awareness. Miraculously I survived treading water
In 2012, I jumped into that trend with and free diving in the open ocean eight
the hope of raising awareness about the hours a day for five days in a row. The
yogajournal.com.au

PHOTOS: WWW.TARO SMITH.COM

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46
 “I am so thrilled to be in their
world that I can hardly contain
my zeal and enthusiasm. Each
animal is absolutely beautiful
to watch and each has its
own distinct character.”
images we came home with were truly
astonishing and went viral shortly after
we started posting them.
Conversations in the comment
threads made it clear that we were
having an impact. People were educating
each other on what these animals
actually were. Because I was pictured
together with the animal in its own
environment, they appeared less like
aliens and more like friends. We made
sure to accompany the images with real
facts about the plight of these animals
and people started waking up.
We have since been fortunate enough
to embark on more of these trips, which
are costly and challenging to prepare for.
Our most recent shoot was with
dolphins, who are on the move and swim
fast, so it was definitely not easy to get in
the same frame with them.
People ask me all the time if I am
scared or fearful when I am in the water
with these animals, and the answer is
no. I am so thrilled to be in their world
that I can hardly contain my zeal and
enthusiasm. Each animal is absolutely
beautiful to watch and each has its own
distinct character. Being with them never
gets old for me.
Some facts you might not have known about
threatened marine animals:
> Studies show that a number of shark species have declined in population by 90% or
more in several regions, largely due to ‘shark finning’ over the last 50 years due to the
demand for shark fin soup, an Asian delicacy.
> Manta rays have recently been listed under CITES as a species that needs protection
due to wide scale harvesting of manta gill rakers under the false assumption that they
have medicinal benefits in Chinese medicine. Manta ray longevity is estimated to be at
least 40 years.
> The world’s rarest and smallest known subspecies of dolphin, the Maui’s Dolphin,
found in the coastal waters of New Zealand’s West Coast North Island, is critically
endangered. Less than 50 remain. The species has been declining since set-netting and
trawling was introduced in the 1970s.
> Dolphins, while widely revered for their intelligence and joyful demeanor, are being
caught in fishing nets worldwide, and slaughtered for their meat in Taiji, Japan.
TAKE ACTION
To help dolphins, other marine animals and the ocean itself, see these great
resources and causes.
Watch: Donate:
> Racing Extinction > Dolphin Project > Tangaroa Blue
> The Cove > WildAid > Oceanic Preservation
yogajournal.com.au
Society
> Chasing Coral > Manta Ray of Hope
> Blue Sphere
> Shark Savers
Foundation
Finally, be a conscious consumer. Take your kids to the ocean rather than to
marine parks. Eat at restaurants that serve ethical food sources.
october 2017
A good yoga practice teaches you to be existence and survival as inhabitants of
curious, a little nerdy, and definitely this planet. My hope is that more and
more concerned for the world around more people see the images from the sea
you. Although the ocean is deep and and that this inspires them to take
other-worldy, it is a vital part of our very massive action toward a better world. 47
 POSES
and perils
Avoid injuries in your own practice and
learn how to teach your students the best
ways to increase strength, improve
alignment and reduce or avoid pain.
By Felicity Dan
AS A PHYSIOTHERAPIST and yoga
teacher, I am witness to the great
physical benefits my patients develop
from a regular yoga practice including
increased flexibility, improved posture
and better core strength. But I am also
privy to the injuries one can sustain
from a pose that is performed incorrectly
or when form and alignment is not
monitored.
Whilst the beauty of yoga has always
been that it does not discriminate, that
anyone can have a go, its popularity and
accessibility (thanks, in most part, to
social media) has also meant that many
yogajournal.com.au
people are self-prescribing an asana
practice without correct teaching or
knowledge of the risks of certain poses.
In my experience, most injuries
within yoga are a result of poor
alignment, lack of strength and guidance
in carrying out a pose, and poor body
october 2017
awareness. They may arise from
attempting a pose that is too advanced
for our abilities or through being poorly
monitored in a class that has too many
48 students.
The three most common
yoga injuries
Wrists
Wrist pain is the most common
complaint I get from students when they
start yoga. When looking at the anatomy
of the wrist, there are both bony and soft
tissue structures. Both the joints
themselves and the muscles and
ligaments around them take time to
become used to bodyweight pressure.
Much like when you start running —
your body can’t handle running a half
marathon straight away, so you use
smaller runs to build up the strength to
run that distance. Yoga should be the
PHOTO: CHESIIRECAT/ ISTOCKPHOTO.COM
same. The key to reducing wrist pain is
to gradually incorporate more load into
the wrists and ensure strength through
the surrounding muscles and joints.
For teachers, if you are planning a
class (particularly for beginners), think
about the total number of poses you have
students doing where they are loading
through their wrists. Start small and
 october 2017 yogajournal.com.au

49

focus on standing postures until their
bodies build up enough strength and
their awareness of alignment is good
enough. In a pose where you do
have weight through the wrists (e.g.
Downward-facing Dog or Crow), make
sure that you start by drawing the
shoulders down and back (this activates
yogajournal.com.au
the middle and lower trapezius muscles
and the latissimus dorsi), ensure the
elbows are not locked out but rather stay
soft, and feel even pressure between the
base of the thumb and the palm of the
hand.
october 2017
Knees
I’ve lost count of the amount of times
I’ve cringed at people’s knee position
during Warrior II. Kneecap pain is a
50 common complaint in standing
postures. From an anatomical
perspective, the kneecap is designed to
increase the leverage of the quadricep
(thigh) muscles, it is not designed to be
a load bearing joint. The load bearing
portion of our knee is between the
femur (thigh bone) and tibia (shin
bone). However, as soon as we deviate
the kneecap inwards of the big toe or
bend the knee so far that the kneecap
goes forward over our toes, we begin
loading into the kneecap joint. Given it’s
not designed to take this load, people
will often experience pain. The most
common postures I see this problem
occur in are Warrior I, II, Triangle and
Crescent Lunge. The movement of the
knee inwards is generally a result
of being weak through the gluteal
(buttock) and inner thigh muscles
and having poor body awareness. When
teaching these poses, I like to tell my
students to keep their knee stacked over
the ankle, to align the kneecap with the
second and third toes, and to make sure
they can always see their toes. I also like
to practice some single leg balance
poses, such as Tree, prior to doing any
poses with a lunge to activate the gluteal
muscles.
Lower Back
How good does the perfect backbend
on a beach in Bali at sunset look on
Instagram? Yes, it’s something we’d
all like to be able to do. But like any
advanced poses in yoga, our body needs
time to adjust and develop the strength
to achieve this.
Activation of uddiyana and mula
bandha during strength and
backbending poses of yoga are essential.
Most cases of lower back pain related
to yoga that I see are a result of lack of
strength or coordination of the
muscles that make up these two
bandhas. As a quick guide, uddiyana
bandha is made up of the abdominal
muscles and focuses most closely on the
transversus abdominus, the deepest
layer of our abdominals which acts like
a corset. Mula bandha consists of the
pelvic floor muscles. When these two
bandhas contract together, they provide
support for the joints of the spine and
pelvis and allow room for the joints of
the spine to bend forwards and
backwards. Without the activation of
these bandhas, people can experience
pain through their lower back, neck
and hips.
The importance of
bandhas in backbends
I often start a class with a brief
meditation and go through the
activation of these two bandhas before
starting a flow practice. To get a
contraction through the transversus
abdominus and activate uddiyana
bandha, I cue my students with “a pull
of the bellybutton to the spine” or
PHOTO: MIKOLETTE/ ISTOCKPHOTO.COM
“imagine you are pulling on a tight pair
of skinny leg jeans”. To get mula bandha
and the pelvic floor muscles, I ask my
female students to imagine they are
sitting on the toilet and stopping the
flow of urine mid-stream, and for my
male students I use the ever-so-
delightful “nuts to guts” cue.
 “In my experience, the benefits of yoga far outweigh any of its injury-causing possibilities.
The two key philosophies to staying injury and pain-free in yoga are ahimsa and alignment.”

How yoga heals:
Fundamental
considerations
Numerous scientific studies have
demonstrated the positive effects yoga
can have on muscle flexibility, reducing
chronic pain, increasing strength and
improving the mobility of our joints. In
my experience, the benefits of yoga far
outweigh any of its injury-causing
possibilities. The two key philosophies to
staying injury and pain-free in yoga are
ahimsa and alignment. Ahimsa — be
kind to your body by practicing at your
level. Whilst backbends and other
advanced yoga poses look great in
pictures, your body may not be ready for
them yet. By all means, use these poses
as a form of inspiration, but use yoga to
make your body feel better, not worse.
Alignment for both teachers and
students should be the focus of every
pose, not just to ensure free movement
of energy and the breath but also to
ensure you stay pain-free. Teachers,
watch your students closely; look at
the position of their joints and make
sure they are aligned correctly and
not loading one joint or muscle more
than another. Try to minimise the size
of your classes so that each person gets
the greatest benefit out of a class and so
you can get around to each of your
students and ensure they all feel
comfortable within their practice. I am
a strong advocate for smaller yoga
classes and teach a maximum of 10
students at a time.
Think of your body as a set of dinner
plates in a dishwasher. When you line
the plates up perfectly — in their correct
slot, with enough room between each
plate — they come out clean at the
end. Think of the joints of your body
like this, stack them properly, and the
end result is a stronger pose that delivers
you the greatest benefit.
If you do happen to experience pain
or an injury, look for a physiotherapist
who is trained in or has a special interest
in yoga. This ensures they will
understand the practice and be able to
offer alternative poses whilst your body
heals, so that you can continue your
practice.
Felicity Dan is a physiotherapist, yoga teacher
and pilates instructor in Newcastle. She owns
a clinic, The Physio&Pilates Co., that provides
physiotherapy, clinical yoga and clinical
pilates classes. Her clinical yoga classes
focus on pain reduction, improving flexibility
and mobility and increasing strength of the
trunk muscles. Her classes are individualised
to each student based on their injury and
medical history so that each student receives
specialised care and attention.
www.thephysioandpilatesco.com

“Frank and Jane, thank you again for an amazing five days. Frank, you are a truly empathic
teacher, and Jane your food and garden are as nourishing as the yoga. Being able to sit on your
verandah and stare at the mountains (or better yet walk on them) is a perfect way to reflect on
the learnings from the yoga and digest the delicious meals. I encourage everyone to treat
themselves to this amazing experience“. Kimina
 Refine &
SHINE
Follow these spring-time cues
and nourish yourself inside out
by recharging your diet, reconnecting
with nature, decluttering your home
and cherishing your sacred space.
By Diana Timmins
For some, winter offers an adventurous
wonderland of tobogganing, boarding and skiing
through snowfields. For others, winter can become
an unproductive time of overindulgence, underactivity
and burrowing with heavy hearts beneath doonas …
the promising renewal of seasons, however, presents
the perfect opportunity to let go, lighten the load
and return a healthy spring to your stride.
Ancient yogic texts broadly discuss saucha; cleanliness
yogajournal.com.au
of mind, body and spirit. The first of five niyamas
(positive duties) comprising yoga’s second limb,
saucha prepares our entire being to progress through
our practice — and life in general — with positive
energy. If ancient purification techniques like
october 2017
flushing your sinuses with a neti pot or swallowing a
strip of wet cloth doesn’t appeal, don’t stress!
There are plenty of practical ways to make spring
52 your time to refine and shine.
Eating for spring
Nutritionist and author of Eating
for the Seasons (Allen & Unwin, 2011),
Janella Purcell, says spring is ideal for
cleansing the body, when your liver is
at its most sensitive. Detoxifying
diets don’t mean living off lemons,
but a variety of liver-cleansing seasonal
foods.
Favour:
PHOTO: FOXYS_FOREST_MANUFACTURE; PHOTODJO/ ISTOCKPHOTO.COM
• Light, nourishing meals, like morning
smoothies (try adding baby spinach
and turmeric) and quickly sautéed
vegetables
• Cruciferous vegetables: broccoli,
cauliflower, cabbage, brussels sprouts,
kale, kohlrabi
• Bitter foods: rocket, endive, radicchio,
watercress, turnip, celery, asparagus,
alfalfa
• Herbal liqueurs and digestives: Swedish
Bitters, Campari, Averna
• Spirulina and chlorophyll
• Herbs: dandelion root, gentian root,
St Mary’s thistle, schisandra, burdock
Avoid:
• Toxic chemicals in processed foods
• Heavy, fatty foods
• Over-salty foods
• Overeating
• Excessive alcohol
• Slow-cooked meals
• Non-seasonal produce
(often genetically modified)
“Detoxifying diets don’t
mean living off lemons, but
a variety of liver-cleansing
seasonal foods.”
“Spring foods grow rapidly ‘up and out’,
which is how our energy behaves during
this time. Eating root vegetables
regularly in spring takes our energy
‘down and in’, as that is how they grow,
potentially causing disease, discomfort
and disconnection.”
Visit www.seasonalfoodguide.com
for information on seasonal produce,
and see pages 44 and 45 in this edition
for seasonal eating the Ayurveda way.
Digital Detox
We may fall into a sullen stupor and abuse devices throughout winter’s gloom.
Switch off, unplug, and recharge your connection with nature’s abundance. Media
expert and author of Raising Your Child in a Digital World (Finch Publishing, 2016),
Dr Kristy Goodwin, says excessive use may cause musculoskeletal issues, vision
impairment, fatigue, obesity, and waning social skills — just to name a few.
Warning signs:
• Preferring screen time over quality time with loved ones
• Trouble maintaining ‘real’ friendships
• Compromised quality and quantity of sleep
• Agitation when devices cannot be located or used
• Reduced physical activity
yogajournal.com.au
• Repetitive stress injuries: tech-neck, text-thumb and gaming claw
Techy tips:
• Monitor habits using apps like Moment, QualityTime and BreakFree
• Establish no-go technology zones, like meal areas, toilet (it happens!), family
outings
october 2017
• Establish specific technology times, limiting daily social media and email-checking
• Turn off alerts and notifications
• Unsubscribe from unnecessary emails using tools like Unroll.Me
• Unfollow social media groups that don’t serve you
• Remember, less screen time, more green time! 53
 Reassess relationships
Friendships greatly influence our ability to grow, so use this rejuvenating
time to re-evaluate, reignite — perhaps release — relationships. Counsellor
and co-author of Mindful Relationships (Exisle Publishing, 2016), Margie
Ulbrick, shares some warning signs of potentially toxic relationships and
wisdom regarding clearing the air:

Red flags: Conflict resolution:

• Spends time with your ex to your • Quietly confront, beginning
exclusion positively with something you
• Doesn’t reciprocate your efforts appreciate
• Seemingly uses you to look good • Ask questions, listen well to their
• Critical perspective
• Draining • Let go of blame: stay present, sense
• Reverts conversations back to into feelings, experience situations
themselves as they are rather than through a
fog of judgements to respond with
clarity and wisdom.

Unfortunately, efforts may be unfruitful if your friend is inclined to justify,

blame or deny — know when to let go. Surround yourself with souls who
energise and value you, and reciprocate well — and nurture the art of self-
love, as how we relate to ourselves is how we relate to others.

Declutter home (and head!)

Amid ‘more is better’ messages, homes easily become cluttered: paperwork
littering benches, drawers jammed with who-knows-what, clothes piled like
haystacks. Prioritise getting organised, as clearing your home organically
clears your head. “Clutter robs us of life, physically, psychologically, socially,
emotionally and financially. Decluttering allows us to focus and feel
motivated,” says organisational expert and author of Let It Go: Downsizing
Your Way to a Richer, Happier Life (Rodale 2017), Peter Walsh, who shares
some solutions to common clutter zones:

Nourish your sacred space
Nobody likes leaning forward in pigeon and
sniffing dust or spending Savasana struggling
not to sneeze beneath an unloved blanket!
Vacuuming incense residue, revamping
playlists, offering fresh flowers and general
TLC can replenish your space and the comfort
practitioners experience within it.
Wardrobe:
• Discard ‘wish’ clothes you hope
eventually fit.
• Turn clothes so hangers face
back-to-front, returning items
the correct way only when worn.
After six months, discard unworn
clothes still facing back-to-front.
• Donate pre-loved items or host a
clothes swap party.
Paperwork:
• Create paperwork zones:
label filing systems for mail,
magazines, school bulletins
and office-related functions.
• Organise bills in 12-month
expanding files: cull all
paperwork annually, discarding
anything unneeded.
• Clean your wallet daily:
PHOTO:JACOB AMMENTORP LUND; MICROGEN/ ISTOCKPHOTO.COM

place receipts on one spike

Yoga Australia member and registered yoga
Kitchen: until full and then start on
professional, Cate Peterson, suggests these
yogajournal.com.au

• Empty utensil drawers into a another, discarding unneeded

sparkling spring-cleaning gems:
cardboard box. For one month, receipts on first spike once
• Blankets: Cleaning with natural soap nuts only return used utensils to the second is filled … repeat!
(www.soapnuts.net.au) leaves no residue and drawer. Whatever remains in the
smell box, toss.
• Eye pillows: Wash sleeves and refill with
Donate, reincarnate and save pre-loved mats from landfill for a feel-good
october 2017

buckwheat.
• Mats (ideally non-PVC): Use a gentle
scrubbing brush with WyldMyrtle or
weakened blend of eucalyptus washing liquid.
54 Dry in shade as sun corrupts rubber.
double whammy. LovEarth (www.lovearth.com.au/donate) offers drop-off
points for redistribution to community classes and karma projects, as does Yoga
Australia (www.yogaaustralia.org.au/recycling-iniative). If your mat really can’t
be revived, put it to use as drawer liners, extra padding beneath sleeping bags
or other crafty ideas (www.lovearth.com.au/donate/reincarnate).
 BerryLicious
Cool down as the weather warms up with these
healthy, tropical ice-blocks.

SERVES 6

Make these island-inspired treats with

ice-block moulds and sticks, or nix the
sticks and use the frozen-fruit concoction
as ice cubes for a delicious punch,
refreshing lemonade, or iced tea.

INGREDIENTS
6 Tbsp. raw honey
2⁄3 cup dried hibiscus flowers
2 cups fresh berries (raspberries,
strawberries or a combination)
2 cups coconut water (or coconut
milk for a creamy version)

METHOD
In a small pot, mix honey with 1 cup water
and bring to a boil. Stir in hibiscus flowers;
remove from heat. Cover and steep
for 1 hour.
In a small bowl, strain hibiscus tea over
berries, discarding the flowers. Add
coconut water or milk and refrigerate until
berries have softened and the mixture is
thoroughly chilled, at least 1 hour (up to
overnight). Transfer mixture to a blender
yogajournal.com.au

and purée until smooth. Strain through a

fine-mesh sieve. Pour mixture into moulds
PHOTO: SVETA_ZARZAMORA/ISTOCKPHOTO.COM

or silicone ice-cube trays. Mixture will

begin to separate, so whisk while pouring
to recombine if necessary. If using
ice-block moulds and sticks, freeze until
october 2017

firm but still slushy; add ice-block sticks

and freeze until solid.
N U T R I T I O N A L I N F O 9 9 C A LO R I E S P E R S E R V I N G ,
0 G FAT, 2 3 G C A R B S , 0 G F I B R E , 0 G P R OT E I N ,
7 M G S O D I U M  55
 FROM
big
LITTLE
THINGS

things
GROW
Meet Matt and Lentil,
a young Victorian couple
with an inspiring story
about letting go of
city life to embrace an
existence of sustainability
and connection with
nature. The following
extract and recipes
are from their book,
Grown & Gathered.
yogajournal.com.au

IMAGES FROM GROWN & GATHERED

october 2017

56
 WE LIVE A GOOD LIFE. We are so lucky.
Our story These days, people take traditions —
is about our like marriage, sharing dinner times and
everyday eating — lightly, but these
experience of experiences are the things that make
up life. Not in a ‘you must wear a white
learning to live dress’ or ‘you must eat dinner before
dessert’ kind of way, but in an ‘it means
alongside nature, something’ kind of way, in a ‘making it
full of lasting happiness’ kind of way.
returning to a way These traditions and experiences,
of life that people when done thoughtfully, are the key
components of life – and the happiest
lived thousands moments of life. When you have a
connection with what you are eating
of years ago, and each day, in each meal; when you make
meals from the produce that you grow;
discovering how when you share the things you love, and
to do that in a the things that other people love; when
you share meals and celebrate them,
modern context. each experience means something
special. It’s just a much more fulfilling
way to live, a much deeper kind of like the best wine in the world, as if
happiness. And life feels complete. they were the embodiment of all of the
And it turns out there is a reason why wonderful experiences that led to their
this lifestyle and way of eating, and the making. And so it goes with any food or
resulting happiness, feels different, feels drink that you grow or make yourself.
so fulfilling. We have realised that it is in There is just something indescribable
us. That it’s innate. It’s what our about experiencing your food in this
ancestors did. way. And once we had, there was no
We will never forget the first time going back.
that we made wine. We hand-picked The feeling of experiencing and
the grapes, stomped on them and understanding where everything came
fermented them — and it was the best from quickly influenced every facet of
wine that we had ever tasted. We our lives, enticing us to reduce our
suddenly understood why, in the past, waste, learn lost but fundamental life
people had proudly held out their skills, and get to know the people who
homemade wines. To us, they tasted made everything, from our clothes to
average at best, but to them, they tasted our toothbrushes.

Matt & Lentil

> Believe that health and happiness come from real, traditional
food, a warm home and a mastery of life’s fundamentals.
> Farm 6 acres of vegetables, fruits, flowers, meat, eggs and
dairy and supply produce directly to restaurants and people.
> Do their best not to create waste. Instead they feed it to their
yogajournal.com.au

farm — collecting it, composting it and returning it to the soil.

> Love to trade without money. 
> Consult, write and speak about traditional food preparation
and preservation, ecological farming, trade without money
october 2017

and how we can all live a more sustainable life.

Extracted from Grown & Gathered. by Matt & Lentil Purbrick.

Available now, Plum, RRP $45.
57
 Sweet potato and
almond breakfast bread
M A K E S 1 X 9 0 0 G . LO A F ( S E R V E S 8 ) TIME: 1 HOUR

3 eggs
110 g. (1⁄3 cup) unprocessed honey
125 ml (1⁄2 cup) extra-virgin olive oil
200 g. (2 cups) almond meal
60 g. buckwheat flour
1 tsp. ground cinnamon
1 tsp. vanilla extract
1 tsp. bicarbonate of soda
a pinch of unrefined salt
Juice of 1⁄2 small lemon
2 Tbsp. chia seeds
45 g (1⁄2 cup) walnuts, cut into small chunks
300 g. sweet potato, cooked and mashed
to a puree

Bananas don’t grow where we are, as it’s too

cold. So this is our version of banana bread,
using sweet potatoes instead. An easy
breakfast full of lots of good stuff —
sweet potatoes, almonds, chia, honey,
eggs, olive oil — and it’s refined sugar-free,
dairy free and gluten free — it’s free of all
the things! It’s an awesome combination of
flavours that just work together, and it will
get your day off to a good start — slice it,
toast it and cover with butter.
Preheat the oven to 160°C fan-forced. Place
the eggs, honey, olive oil, almond meal,
buckwheat flour, cinnamon, vanilla,
bicarbonate of soda, salt and lemon juice in
Field notes
a high-powered blender. Stir with a spoon, On growing sweet potatoes. Sweet potatoes are an incredibly ancient crop and are
and then process on high until everything is super easy to grow. We used to get told that we couldn’t grow them in our temperate
combined and the mixture becomes a thick climate, but we decided to ignore the naysayers one year, and have been growing
abundant, healthy crops of sweet potatoes ever since.
paste. Pour into a bowl and fold in the chia
seeds, walnuts and sweet potato until just As with potatoes, sweet potatoes are most easily grown by sprouting a tuber from
combined (don’t over mix). Set aside for 10 last year’s harvest. It’s a very simple process; all it takes is a little patience. Towards the
minutes. end of winter we fill seedling trays with a single layer of sweet potatoes and just barely
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Liberally oil a 20 cm x 10 cm bread tin.
Spoon the batter into the tin, tapping the
bottom on the bench to even out the mix.
Bake for 45–50 minutes, or until a skewer
inserted into the centre comes out clean. Place
on a cooling rack to cool completely, before
october 2017
cover them with soil. We keep them moist, but not wet, and over the following weeks
little green sprouts called ‘slips’ begin to grow. When the slips are about 10 cm tall, we
gently separate them from their seed tuber right at the base and pop them in a glass
of water. They sprout delicate white roots over the next few days and are then ready
to plant in the garden! The process can also be done without soil, by suspending
sweet potatoes in glasses of water. We have successfully used this technique, but we
find the soil technique easier, because you don’t have to keep changing the water.

storing in the fridge in an airtight container,

The sweet potato greens will also creep on a trellis. Growing them in this way
or freezing. Toast slices for an easy breakfast.
concentrates all of the tubers in the one place, making it a great technique for the
Note. It is key that the sweet potato is home garden.
58 really well mashed!
 Pan-fried cardoon chips
SERVES 4–6 TIME: 40 MINUTES

8–10 cardoon stalks (about 450 g. in total),

prepared (see field notes) and cut into
10 cm batons
Ghee, for frying
340 g. (2 cups) finely ground white rice flour
Unrefined salt
Ground black pepper
6 eggs
TO SERVE
1⁄3 cup mayonnaise (home-made if possible)*
1 Tbsp. mustard (home-made if possible)
Ketchup (home-made if possible)

Cardoons are a mystery vegetable. Before we grew

Field notes
On growing cardoons. You can either grow a cardoon from seed, or by
digging up its root system and replanting it. To plant it from rootstock,
cut off the top of the plant, dig a big hole and put it in the ground. Its root
system is one of the hardiest we have ever seen; it can be transported and
even cut up a little and it will still grow. It requires little water and loves
full sun! It will also produce big, beautiful, purple flowers for you, and its
leaves act as great mulch in the garden.
them we had no idea what to do with them, nor
had we ever eaten them before. They look like an
artichoke plant, but they don’t have such big
edible heads. Instead you eat their stalks, which
look like giant celery stalks. The bad news is that
you probably won’t be able to find cardoons in
stores. The good news is they are one of the
easiest plants to grow, and you can often find
them growing in the wild. While they taste a little
like an artichoke, they have a unique flavour that
is light and a little bit smoky. This is by far the
greatest thing you can do with a cardoon.
Cook the cardoons in boiling salted water
(salty like the sea!) for 15–20 minutes until soft.
Drain and pat dry with a tea towel.
Combine the mayonnaise and mustard in one
small serving bowl or ramekin, and place the
ketchup in another.
Heat 0.5–1 cm of ghee in a large frying pan
over a medium–high heat.
Meanwhile, divide the rice flour between two small
bowls and season with a pinch of salt and pepper.
Whisk the eggs in a third bowl. Working in batches,
coat the cardoons in the egg, then the rest of the
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bowl of rice flour, then back into the egg and

On preparing cardoons. Cut the plant at the base, one section at a time.
finally into the second bowl of rice flour.
You want the big thick stalks that are flatter and paler (often the young
stalks), and discard anything hollow, along with the top leaves and any Fry the cardoons for about 5 minutes on
debris. Trim the edges of the cardoon with a sharp knife. Using a each side until brown.
vegetable peeler, peel the ridged side of the stalk, removing any stringy Serve immediately with the mustard-mayonnaise
sections. Scrape the smooth inside section with a spoon to remove the and ketchup on the side.
october 2017

fine skin and place in water with a squeeze of lemon juice to prevent
browning. Your cardoon is now prepared.
*home-made versions are available in the recipe book.
Note. As this recipe requires frying at a high
heat, we use ghee for its very high smoke
point — plus it’s delicious! See page 61 for
instructions on making your own ghee. 59
 Chickpea and cauliflower bowls
SERVES 4 TIME: 1 HOUR

120 g. (1⁄2 cup) tahini

125 g. (1⁄2 cup) natural yoghurt
1⁄2 tsp. unrefined salt
4 mint sprigs, leaves picked and finely chopped
6 cups cooked chickpeas, cooking liquid reserved
2 soured wholegrain pizza bases (home-made if possible),
toasted until crisp, broken into smallish pieces

ROASTED CAULIFLOWER
1 head of cauliflower (about 1 kg. without leaves), cut into small florets
1 large onion, diced
3 garlic cloves, crushed
TO SERVE
2 tsp. sweet paprika
3 Tbsp. toasted pine nuts or coarsely
21⁄2 tsp. ground cumin chopped almonds
1 tsp. ground cinnamon Ground sumac
1 tsp. ground black pepper Ground cumin
1⁄2 tsp. unrefined salt Dried chilli flakes (optional) extra-virgin
Extra-virgin olive oil olive oil

This dish is based on chickpea “fatteh” (meaning crushed or

crumbs) — serious Syrian comfort food. The addition of spiced
roast cauliflower to the classic chickpea, yoghurt and tahini combination
offers a soft texture and earthy sweetness in perfect contrast to
the crunch of the toasted bread and nuts. This is super-tasty,
super-nutrient-rich food! When the colder months are upon you
and you come in from outside feeling like you are freezing right to
the bone, a warm bowl of these silky, yoghurty chickpeas will make
you feel human again.
Preheat the oven to 180°C fan-forced.
Start with the roasted cauliflower. Combine all of the ingredients
and a generous splash of oil in a large bowl and mix thoroughly
with your hands. Spread in single layers on baking trays and bake
for 45–50 minutes until the cauliflower is well cooked, crispy and
almost black around the edges.
Meanwhile, place the tahini, yoghurt, salt and mint in a saucepan
with half of the cooked chickpeas and 125 ml (1⁄2 cup) of the reserved
chickpea cooking liquid. Crush the chickpeas with the back of a fork
or potato masher and mix together until you form a thick, silky sauce.
If it seems too runny, add more chickpeas, if too thick, add more of
the reserved cooking liquid. And don’t worry if it’s not totally smooth.
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Add 2 cups of the remaining chickpeas to the sauce and place the
pan on the stove. Heat to just below a simmer but don’t boil.
Keep warm.
When the cauliflower is ready, divide half of the chickpea mixture
between four bowls, followed by half of the cauliflower and half
october 2017

of the pizza base pieces. Cover with the remaining chickpea mixture,
then top with the reserved plain chickpeas and the remaining
cauliflower and pizza pieces. Sprinkle with the pine nuts, a pinch of
sumac, cumin and chilli flakes (if using), and a generous drizzle of oil.
60 Serve steaming hot.
Pickled cabbage rolls rest of my life, I would probably be the happiest little lady in
the world. It’s like there is something genetically wired in me
M A K E S 1 5 –2 5 C A B B A G E R O L L S T I M E : 5 0 M I N U T E S
to love these.
CABBAGE ROLLS For the filling, place the onion, garlic, capsicum, passata,
2 large onions, roughly chopped olives, herbs and olive oil in a blender and blend on low for
2 garlic cloves 20 seconds until just combined. Heat a large frying pan over a
1 red capsicum, cut into chunks medium heat and quickly fry the pepper and paprika with a
125 ml (1⁄2 cup) thick passata (see recipe book for a home-made version) little extra olive oil until fragrant. Add the contents of the
100 g. black olives, pitted blender to the pan and simmer, covered, for about 20 minutes.
A small handful of dill, stalks and all, finely chopped By this time it should have become a thick and fragrant sauce.
A small handful of parsley, stalks and all, finely chopped Add the rice, salt and lemon juice to the pan, turn on the heat
5 oregano sprigs, leaves picked and finely chopped and stir gently.
125 ml (1⁄2 cup) extra-virgin olive oil, plus extra
Meanwhile, make the sauce by sweating the onion and
1⁄2 tsp. ground black pepper
pepper with a splash of oil in a saucepan over a medium heat.
1 tsp. sweet paprika Add the remaining ingredients and whisk to combine.
3 cups cooked brown rice Simmer, covered, for 20–30 minutes.
1⁄2 tsp. unrefined salt
80 ml (1⁄3 cup) lemon juice While the sauce cooks, take a whole cabbage leaf and cut
off most of the hard outer vein with a small knife, being
15–25 fermented cabbage leaves or blanched cabbage leaves (see note)
careful not to break the leaf. Place a spoonful of stuffing
SAUCE mixture into the lower middle of the leaf and wrap up
1 large onion, diced
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like a parcel. Repeat until all of the filling is used.

1⁄2 tsp. ground black pepper
3 Tbsp. extra-virgin olive oil Once rolled, place the cabbage rolls in a shallow baking
500 ml (2 cups) passata dish and pour the hot sauce over the top. Cover, leave to
1⁄3 bunch of parsley (about 50 g.), stalks and all, finely chopped cool to room temperature (your cabbage rolls will gently
2 tsp. unrefined sugar (e.g. rapadura) poach as they cool) and then refrigerate. Eat these cold. We
1 tsp. apple cider vinegar love to serve them with hummus and sourdough bread.
october 2017

Everything about these makes me happy: the flavour of the fermented Note. If you don’t have fermented cabbage, simply
cabbage, the rice, olives, tomatoes, herbs, spices, olive oil and the overall blanch the large outer leaves of the largest cabbage you
crunch and richness. They are literally one of my favourite things on the can find in boiling water with a big splash of vinegar and a
whole planet. If I could just eat these with pickles and our bread for the big pinch of salt until just soft. 61
 As I live and
B R E AT H E
Breath allows us to access our inner beings, connects
our bodies and minds and helps energy to flow. Follow
these simple steps for serene wellbeing and happiness.
By Celia Roberts
YOU WAKE. THE DAY BEGINS. Your mind runs over all that is required of you.
Sigh. Deep Sigh. Without even realising, within minutes of waking, your body
is speaking to you — asking you to slow down and breathe. In our culture of
demand, our bodies live in a state of continued stress. Our bodies and minds
are often swinging between states of chaos and rigidity, placing extraordinary
demands on the sympathetic nervous system (the fight/flight system). The
result is a lack of energy and a system primed for disconnection and dis-ease.
According to the commentaries of the Yoga-Sutra, the Eight-Fold Path of
practice counters obstacles such as chaos and rigidity. The second chapter,
the Sadhana-Pada, reminds us that the main cause of these obstacles along
the spiritual path is often a lack of insight.
This lack of insight is also pertinent in today’s scientific
wellness model. Indeed, many modern remedies for both
mental and physiological dis-ease now draw upon
practices similar to the Eight-Fold Path of Yoga.
One such similarity on the path is the control of the
breath: Pranayama. It is well known that Pranayama
is practiced to extend life and our bank of prana,
which we are karmically born with and can choose
to squander or maintain. Ayurveda promotes that
our prana can be surely extended and our karma
improved with correct practice.
Both science and the sutras align to the notion
that the breath allows us access to our innermost
being. With practice and refinement, our breath has
the power to delve into our sub-consciousness, bringing
to awareness the resistance within. As our breath is
the manipulator of energy flow, it has the power to
cultivate qualities of calmness, peace, lightness, comfort and
attentiveness. This brings simplicity to complexities, and connects
our bodies and minds, allowing for integrated wellbeing and the
space within for energy to flow.
Prana = Energy Ayama = Extend
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Pranayama practice helps us to discover the subtle and more

discrete energies within our minds and bodies and offers us the
PHOTO:GEORGEPETERS/ISTOCKPHOTO.COM

ability to make the finest attunements. The aim of breath practice

is to let consciousness flow without judgment. Our minds may
wander, yet when we focus on a practice of slow and steady
inhalation and exhalation, our breath fluctuations stop; this ceases
october 2017

the duality of body and mind, and integrates thought, emotion, and
our physiological being. We become singular and readied for
cultivating the other aspects on the eight-fold path. Scientifically,
Pranayama practice extends energy by activating the parasympathetic
62 nervous system (the relaxation response), which counters the
sympathetic nervous system (the fight/
flight response). Through a relaxed state
we are nurturing our holistic selves back
to a “self-organising emergent process
that regulates energy …” (Siegel, 2017).
THE PRACTICE
Nadhi Shodhana
Patrick McKeown of Butekyo Clinic
says it is vital to pay attention to the
understanding of the science and
physiology of breathing. To know
that although “many postures for yoga
emphasise restriction and retention
of breath … Yogis understood the
importance of very light breathing.”
The light breath, often achieved
through Nadhi Shodhana Pranayama,
or alternate nostril breathing,
“concentrates the airflow to a small area.
Slowing down and softening the breath as
it is drawn through each nostril can create
an air hunger. Higher concentration of
nitric oxide will enter the lungs to open
the airways. Higher carbon dioxide in the
blood will dilate blood vessels and allow
more oxygen to be released to the cells.
Slowing down the breath to create air
hunger anchors the mind on the breath
and activates the relaxation response.”
Similarly, links have been made
regarding nasal laterality and brain
hemispheric switching (Robins, 2009).
This correlation reflects notions stating
the benefits of constant refocusing (back
and forth, side-to-side) strategies that
allow an “orientating response” similar
to functions that occur in REM sleep
(Shapiro, 2012). This is due to the right
side of the brain being associated to
visual and spatial information, and the
left side with language and logic. Thus,
integration of both sides of the brain is
imperative to make sense of automatic
mind and body functions; or, to become
singular and readied for cultivating the
other aspects on the eight-fold path.
Nadi = pathway through
which the energy flows
Shodhana = cleansing
Pranayma = extending energy
We begin to understand that in the
process of Nadi Shodhana we are
cleansing the pathways, eliminating
physiological toxins (i.e. cortisol) and
thus extending all energy avenues.
The process of Nadi
Shodhana Pranayama
If done correctly, Nadi Shodhana can
be the panacea of all brain-balancing
practices.
DO:
• Remember correct posture
• Use gentle hand mudras to control
the opening of nostrils
• Only partially close the nostrils —
mudras held too tightly will affect
the nervous system and brain poorly
(read why below)
• Block the flow of air by occlusion
(by gently blocking the outside of
the nostrils)
• Repeat cycles allowing your mind
to follow the inhalation and
exhalation process:
> Breathe in through partially closed
left nostril
> Breathe out through partially closed
right nostril
> Breathe in through partially closed
right nostril
> Breathe out through partially
closed left nostril
DON’T:
• Press the nare (side of the nose) into
the septum to block the flow of air
in that nostril. The pressure on the
nerves inside the nostrils competes
neurologically with the effect that
the flow of air is meant to have on
the nerves in the opposite nostril.
• Practice if your nostrils are blocked
or if you have a cold. Nothing
should ever be forced. So if they are
blocked, practice Ujjayi instead.
Ujjayi Pranayama
Likened to the fine silk thread of
breath, throat breathing is where
the larynx is slightly constricted
to narrow the air passage producing
an ever-so-slight noise. Try and
reduce this noise as much as you
can. The breath should be barely
audible to you, and never to anyone
else. This is a great place to
start Pranayama before moving
into to alternate nostril breathing as
it gives a basis of rhythm and texture
recognition within the body.
The process of
Ujjayi Pranayama
DO:
• Remember correct posture
• Inhale:
> Bring air in through the nose
while slightly constricting the throat
> Allow the chest to rise and the
diaphragm to expand down to the
navel, and the stomach then inflates
> Ensure the breath is like a fine
silk thread and barely audible
• Exhale:
> Draw the lower abdomen in and up
> The chest falls as the air moves out
of lungs through the nose
DON’T:
• Make loud, audible noise
• Rasp for breath
• Hold breath
• Constrict
• Go against the body’s natural
intelligence
As shown through these practices,
Pranayama is a healing force in the
yogic tradition that opens us all
into more subtle layers of being and
existence. This is reflected in scientific
research: The breath allows us access
to our subtle life force. We can breathe
our way to good health, to an integrated
sense of being and the capacity to live a
healthy, meditative, and connected life.
BENEFITS OF PRANAYAMA
• Strengthens the Vagus nerve, increasing
parasympathetic (relaxation) response
• It is the doorway to conscious control,
allows for present-moment thinking
• Increases body awareness and the ability
to link mind to body
• Increases awareness of body-to-emotion,
emotion-to-body response and the capacity
to “feel” emotional sensation prior to
reaction and behavioral action
• Increases positive affect, which has a
reciprocal resilience affect
• Is offered as a preventive and remedial
agent in depression, anxiety, hostility,
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cardiovascular disease, digestive disorders,
and autoimmune disease
• Releases acute and chronic tensions around
chest, heart area and digestive organs
• Helps sufferers of respiratory illnesses to
overcome fear and shortness of breath
• Increases lung capacity
• Encourages correct nervous stimuli to
october 2017
cardiovascular system
• Improves detoxification through increased
exchange in carbon dioxide and oxygen
• Increases function of auto-immune system
by increased distribution of energy to the
endocrine system
63
 october 2017 yogajournal.com.au

64
PHOTOGRAPHY
BY CALEY ALYSSA
STORY AND SEQUENCE

BY AMANDA FRIEDMAN
TURN YOUR PRACTICE

MODEL: CALEY ALYSSA; STYLIST: NICOLE GRIFFIN/HAZEL & PINE; HAIR/MAKEUP: BETH
FOLLERT/JK ARTISTS, USING MAC; TOP AND BOTTOMS: ALO; BRACELET: MALA & ME
 How to do it, I LOVE INVERSIONS. Considering most
of our lives are spent with our heads
why you should, held high, legs below, reversing this
arrangement feels like a refreshing
and the secrets change of pace. Plus, it’s got lots of
benefits. For starters, inversions build
to making upper-body strength, balance, and
inversions less confidence, and they prompt you to
see the world from a new perspective
scary, more stable, (literally!). Moving into postures where
your head is lower than your heart also
and a tonne of fun. helps to prevent lymphatic fluid from
pooling in your legs (a result of our
upright lives), while increasing
circulation to your brain—a combo
that instantly boosts energy. Then,
there’s the fact that inversions can be
just plain fun. They give us an
opportunity to get a little playful with
our practice and not take ourselves so
seriously.
Of course, I understand that not
everyone loves going upside down.
Some inversions can be frightening,
especially at first. It takes a lot of
strength—and trust in that strength—
to stand on your own two hands or
forearms. But with the right instruction,
there’s a good chance you’ll find
yourself looking forward to going
upside down and feeling more self-
assured once you get there.
Practice the five inversions on the
following pages in the order that they
appear, holding each as long as you
can before your form begins to suffer.
(If you have a neck injury, epilepsy,
eye problems, a heart condition,
or high blood pressure, talk to your
doctor beforehand.) I hope these
inspire a new outlook on your
practice—and your life.
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october 2017
65
 ADHO MUKHA SVANASANA
Downward-Facing Dog Pose
This is one of yoga’s feel-good poses: It’s an all-over stretch that opens the back of your legs,
lengthens your spine, and can even relieve lower-back pain. Down Dog can be challenging to hold
for long stretches of time at first. But when you practice it regularly, it will quickly begin to feel like a
resting pose, even as it helps you build the arm and shoulder strength you need to move on to more
challenging inversions.
HOW TO From Tadasana (Mountain Pose), fold forward, bending your knees if your hamstrings
feel tight. Then, step back into Plank Pose and look down at your hands, making sure they’re
shoulder-width apart with your fingers turned slightly outward, which will help externally rotate your
shoulders and engage your triceps. From here, begin to lift your hips, pulling them up and back into
Downward-Facing Dog Pose.

Stretch your bottom

ribs away from your hips,
which will help you find
more space in the sides
of your torso and prevent
you from rounding
your back.

Internally rotate
your inner thighs toward
the space behind you.
This action will help you
prep for all inversions because
it activates your pelvic floor—
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a crucial set of muscles that

enables you to balance when
you’re upside down.
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66
DOLPHIN POSE
This is a wonderful shoulder opener that helps you get used to the feeling of
bearing weight in your forearms. Because of this, it’s a great precursor to Pincha
Mayurasana (Forearm Balance) and Salamba Sirsasana (Supported Headstand). But
before you move on to try either of those poses, make sure you’re able to hold
Dolphin Pose for at least 1 minute.
HOW TO From Downward-Facing Dog, lower onto your forearms and step back
into Forearm Plank. This is an important step because it stacks your shoulders
directly over your elbows, which is key in Dolphin Pose. From Forearm Plank,
walk your feet toward your hands, working toward stacking your hips and torso
over your shoulders (shown). As you do this, be sure your elbows stay at shoulder
width (no wider), and keep your forearms parallel to one another. Finally, press
your hips back and engage your legs as you try to redistribute weight from your
upper body to your lower body.

If your shoulders
are tight (something
that’s particularly common
in men), rather than keeping
your forearms parallel, as
shown, bring your hands
together and clasp
your fingers.

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Hug your
forearms in to keep
your elbows
from moving out
wider than your
shoulders.
october 2017

67
 Keep your inner
thighs glued together
and internally rotated INCHA MAYURASANA
when both legs are up.
To do this, imagine
orearm Balance
someone put a $100 ot only is this a great pose for building upper-body
note between your trength, but it also gives you a taste of what it feels like
thighs and if you
hold onto it, you o stack your shoulders above your elbows, your hips
can keep it. over your shoulders, and your feet over your hips. Once
ou understand this stacking of the joints, you’ll find it
asier to straighten your arms and come into Handstand.
OW TO From Dolphin Pose, lift one leg up, return
to the starting position, and then lift up the other leg.
s you do this, keep both of your inner thighs moving
oward the space behind you (internally rotated). The
ext time you have one leg up, shift your gaze forward
nd look at a point between your hands. Then, lift high
Don’t let your onto the ball of your standing-leg foot and hop just a few
shoulders move in
front of your elbows—
a common mistake
practitioners make as they
hop one leg up. Move slowly
to keep your shoulders
stacked above your elbows
T centimetres or so off the ground. Next, hop the same
foot a little higher off the mat, maybe all the way up so
that leg is stacked over the hip. Bring your other leg up
to meet it for the full expression of Pincha Mayurasana.
Keep in mind, you shouldn’t use momentum to launch
yourself up into this inversion. The goal is to float one
as you bring your
legs into the air. leg up, and then the other, and when you’re ready to
come down, to land lightly and with control. If you can
move slowly and land your foot with control during your
initial one-legged hops, it’s a sign you’re ready to come
up into the full inversion.

ADHO MUKHA VRKSASANA

Handstand
While this is often the most fear-inducing inversion for
practitioners, it’s actually an advanced inversion with a
low chance of injury. After all, it doesn’t place as much Try not to arch
stress on your shoulders as Pincha Mayurasana, and your back, which can be
especially tempting if your
it’s one of the easiest inversions to fall out of and catch feet are resting against a wall for
yourself without causing serious damage to your head, support. To avoid this, imagine
neck, or shoulders. someone is about to punch
you in the stomach, which will
HOW TO Start in Downward-Facing Dog and walk engage your core, tightening
your feet about a foot closer to your hands, bending inward and up and lengthening
your knees as much as needed if your hamstrings your low back—taking
you out of that
are tight. Stack your joints here, making sure your banana shape.
shoulders are above your wrists and your hips are above
your shoulders. Gaze at a point between your hands
and lift one leg straight up. Lower your leg, return to
the starting position, then lift the other leg skyward.
Bend your standing leg at the knee and hop your foot
yogajournal.com.au

a few centimetres off the floor, then 30 centimetres,

continuously hopping higher with control (read: not Push your
using momentum!) until that leg is stacked over your hands firmly
hips. When you’re ready, bring your standing leg up to into the ground to
meet your floating leg. feel even more lift
in your feet. Handstand
is all about rooting down
october 2017

through your hands

to rise up and
balance.

Our Pro Teacher and model Caley Alyssa is a Los Angeles–based yoga
68 teacher. Learn more at caleyyoga.com.
 THE MOST COMPREHENSIVE RESTORATIVE
TRAINING IN AUSTRALIA

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shoulders away from
your head. If your shoulders
are scrunched down toward
your mat, it’s a sign that
you’re putting weight on STILLNESS THROUGH
MOVEMENT
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where it should be,
which is predominantly
in your arms.
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Find the correct spot

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 to

With so many teaching styles—not to

Guide
mention so many variations on the same
cues and ever-changing thinking on what’s
safe and not—it can be tough to know
which cues to listen to and which ones to
ignore. Enter this guide: an incomplete

TO C U E S roundup of the good, the bad, and

the just plain funny. BY RYAN PEACOCK

your biceps in line

our ears
You may hear this cue in Adho Mukha Svanasana
(Downward-Facing Dog Pose), and while there’s nothing
inherently wrong with the cue, it can lead to misalignment if
not properly explained, says Brooklynite Kathryn Budig, yoga
teacher and author of the book Aim True. “Taking your biceps
to your ears can cause you to drop your head too low and
collapse in your upper back,” she says. “Instead, I prefer to
is for say to my students with your arms.’”

Adduct and
Abduct
You probably hear these words
all the time, yet it can be tough to close
differentiate them from one
another. Annie Carpenter, a
senior yoga teacher and creator
your eyes
of SmartFLOW yoga, has a trick
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LUSO; DENISZBUKAREV; SERAFICUS/ISTOCKPHOTO.COM

PHOTOS: GOLDMUND LUKIC/STOCKSY; MATTJEACOCK;

for remembering which is which:

“When I hear adduction, I
think of adding in,” she says.
Adduction refers to movements If the only time you shut your eyes in your yoga practice is during
in toward the midline of the seated meditation or Savasana (Corpse Pose), you’re missing out.
body; for example, wrapping “Closing your eyes can help you to disconnect from visual stimulation
your arms in Garudasana (Eagle and find more stillness,” says San Francisco–based yoga teacher Laura
october 2017

Pose). Meanwhile, abduction Burkhart. Senior yoga teacher Giselle Mari adds that closing your eyes
refers to movements away from
in a balance pose, like Vrksasana (Tree Pose), challenges you to use
the midline, such as lifting your
arms parallel to the ground in your inner eye to find your centre.
70 Virabhadrasana II (Warrior Pose II).
 D
Draw your shoulders
down your back
Alexandria Crow, yoga teacher and
founder of Yoga Physics, is on a
personal mission to put an end to this
common cue. “When your arms go
overhead, your shoulder joint
itself goes up—that’s the natural
movement,” says Crow. “Pulling your
shoulders down while your arms are
up is not only dysfunctional, it doesn’t
is for hug your Elbows to your
sides in Chaturanga Dandasana
(Four-Limbed Staff Pose)
This is one of the most vital cues
during Chaturanga, says yoga teacher
and Yoga Journal contributing editor
Jason Crandell. “It’s essential to pull
your elbows into your side ribs while keeping your
forearms perpendicular to the floor,” he says. This
creates greater stability in the joint where your upper
arm bone and shoulder blade connect. Of course,
ires upper-body strength, so Crandell
s his students to drop their knees if necessary
ome weight while maintaining
y of the pose.

your anus
Adm
but
mean? And why would anyone want to do it? While this cue’s
origin is unclear, many teachers suggest it may be an awkward
attempt at saying “widen the sit bones” or “relax the glutes.”
“I’m like a four-year-old when I hear this,” says Budig. It makes
me laugh every time.”

GROUND
DOWN
Despite decades of teachers
telling their students to
square their hips to the front
of the room when twisting,
Magone says hips don’t actually
PHOTOS: VILOR/SHUTTERSTOCK: STANISLAUV/SHUTTERSTOCK;

need to be squared. In fact,

Sounds simple enough, yet Noah Mazé, founder of
Yogamazé, says grounding down involves more than
the motion creates torque, he
pressing your feet into the floor. “It’s important to says, which weakens the space
activate your pelvis, hips, and gluteus muscles to create between the hips and the torso—
the proper push-down action that firmly grounds the upping the odds of injury. Instead
feet,” Mazé says. To do this, try to spread your weight of trying to stay square, allow
yo

evenly between the inner and outer edges of your feet your pelvis to rotate in the same IS FOR
october 2017

when standing in Tadasana (Mountain Pose), he says.

Adds master instructor David Magone: “Allowing your
direction as your spine, which will
allow for a much deeper spinal
SQUARE
body to settle into the ground allows your skeleton to
rotation and reduce the likelihood YOUR
HIPS
hold some of your weight, so your muscles don’t have
to work as hard.” of lower-back pain. 71

inner
rotatio
etimes you have to
in in order to move up. Carpente
Urdhva Dhanurasana (Upward Bo
Pose) is a good example: Practiti
often push their groins up becau
makes them feel like they are get
higher, but this can cause the glu
to grip, forcing the sacrum up an
putting pressure on the lumbar s
“ For any backbend, you may ha
to engage your glutes to get off t
floor, but then it’s helpful to turn
t your g
ften
LENGTHEN
THE SIDES OF
YOUR BODY
ou
practice and when you’re off the
yogajournal.com.au
mat, says Crandell. To lengthen
the sides of your body in poses
where this can be challenging—
such as in Utthita Parsvakonasana
(Extended Side Angle Pose) and
Vasisthasana (Side Plank Pose)—
october 2017
imagine you’re stretching from the
tips of your toes to the crown of
your head, which will lengthen your
772 torso on either side, says Crandell.
Jumpback
What does it take to master the
pickup-jumpback to Chaturanga
Dandasana? Practicing Lolasana
(Pendant Pose), says Crow, which trains key
muscles for the movement: Stand on your
shins, each hand on a block outside of each
shin. Press your palms firmly into the blocks
and straighten your elbows. Round your back, pull
your navel toward your spine, and bring your thighs
Kick up into
handstand
It may be tempting, but don’t do
this—especially if you’re in a crowded
class: Kicking up into inversions can
harm both your practice and those
around you if you topple over. “When
ck into an inversion like Handstand, you’re using
entum rather than control, whereas you should be
ng on moving with precision,” says Crow. What’s
kicking reinforces the notion that the final posture
e important than the steps it takes to get there. To
atience and precision when practicing Handstand,
ecommends starting with your hands a few feet
he wall and walking your legs up the wall so your
nd legs make an ‘L’ shape. When you’re ready,
away from the wall, and place your hands on the
Raise and extend one leg, then use your standing
ightly bounce (not kick) up. This will allow for
ontrol and muscle engagement, enabling you to
p the strength to do Handstand in the middle of
m. OPPOSIT PAGE: STUDIO FIRMA/STOCKSY; ABZEE; ILBUSCA/ISTOCKPHOTO.COM
MICROBEND THE KNEE
PHOTOS: JASPER JOHAL; CHRIS FANNING/ ABZEE/ISTOCKPHOTO.COM
Though this cue can be somewhat controversial
(how micro is the bend, after all?), Amy Ippoliti,
co-founder of 9o Monkeys, an online resource centre for
yoga teachers, suggests thinking of it this way: “You are
trying to ever-so-slightly soften and bend your knee, and
at the same time, putting some effort into straightening your
leg,” she says. This cue is especially relevant for those who
have a tendency to hyperextend (over-straighten) their knees, which can cause
unnecessary wear and tear over time. “Creating these two opposing actions
in your knee brings balanced strength to all the intricate muscles of your lower
leg,” Ippoliti says.
 Neutral spine
Maintaining a “neutral spine”—or “the natural curves of the spine”, as many
teachers describe it—is a cue that’s universally embraced. “It is important
because it optimally distributes force among the intervetebral discs, which
act as shock absorbers,” says Mazé. When your spine is out of its natural
alignment, excessive force can become concentrated in one area, which can
lead to injuries such as bulging or ruptured discs. However, keep in mind
that in some poses (like forward and backward bends) you want the spine
to come out of neutral in order to flex and extend. “In a balanced yoga
practice, you are moving your spine in every direction,” says Mazé.

is for Pretend
you’re between
two panes of glass
Most teachers have stopped using this phrase when
cueing Utthita Trikonasana (Extended Triangle Pose)

OPEN YOUR HEART

As countless power ballads have told us, the heart is a
complex thing. Crow agrees, explaining that the cue “open
your heart” carries multiple meanings in a yoga class. On a
physical level, it can refer to opening your chest or
lifting your sternum upward. However, it can
also imply that students’ hearts are
emotionally closed off … an implication that
can be hurtful. The consensus?
This cue doesn’t resonate with
everyone. Use it (or follow it)
only if it feels right
to you.
re l e a s e
in recent years. But if you still hear it, ignore it, says
Ippoliti. “It prompts students to externally rotate both
legs, which means the femur (thigh bone) heads will not
be fully seated in the hip joints,” she says. “This can limit
range of motion and flatten the lumbar curve.” Instead,
when you come into the pose, move your thighs and butt
back so your femurs sit into your hip joints, then draw
your front buttock under to externally rotate your front
leg and spin your chest up into the pose. According to
Ippoliti, “This is the safest way to get the opening
most practitioners seek in this pose.”
Gary Kraftsow, founder and director of
the American Viniyoga Institute, says
the quadratus lumborum (QL)—which
connects the spine to the pelvis—doesn’t
get the attention it deserves. When your
back muscles are weak, the QL picks up
the slack, which can cause it to contract

excessively and become fatigued. To activate

and strengthen this muscle, Kraftsow
recommends practicing a variation of Janu
Sirsasana (Head-of-the-Knee Pose): With
your left leg extended straight and your right leg folded in, twist your
shoulders to the right and lower your left shoulder to your left knee,
then take your right arm up and over toward your left foot. Hold for
5–10 deep breaths, then switch sides. Hello, QL.

subtle BODY
In the quest for perfect yoga poses,
yogajournal.com.au

we often sharpen our focus on
performing the pose, rather than
releasing or dropping into it.
However, Tias Little, founder of
Prajna Yoga in Santa Fe, New Mexico,
says reminding students to release
helps them deeply relax the body.
performance of a pose to an inward exploration,
“Because people tend to carry stress
The phrase “subtle body” is often used to
describe the idea of weaving together yoga
wisdom and physiological function. It
helps people open to a state of inquiry and
discovery, shifting focus from an outward
october 2017

in the jaw, mouth, and other areas
of the face, I like to use cues around
releasing cranial structures,
like ‘Drop into Savasana of the
tongue,’” says Little.
says Little. “It’s all about observing sensation in the body:
the movement of the fascia and pulsation of blood moving
through the veins,” he says. “That kind of attunement in
each pose is what makes yoga a moving meditation.” 73
 Use your props
If Mari had her way, every student would be issued a standard
blanket, block, and strap upon walking into a yoga studio.
“Sometimes a block is exactly what you need,” she says, noting
Tuck your that cues that call for props are not just for beginners—they can
also help experienced students discover a pose in a different way.
tailbone
Here’s a cue many teachers are
Budig agrees, adding, “Props can help yogis learn what it feels like to
have power and strength in a pose as opposed to
steering clear of these days, because collapsing in it.”
a majority of students overtuck, says
Budig. “Tucking your tailbone can
create more length in your spine—
but when you take this action too far,
you flatten the natural curve in your low back,”
she says. Instead, she tells her students to
Visualisation
Cues that prompt you to visualise help you to
“release the tailbone as you simultaneously draw connect to the pulsatory rhythms of a pose,
your lower belly up”—dual actions that prevent known as the nadis, instead of simply trying
to get the mechanics of it right. “Visualisation
practitioners from overdoing it on the tuck.
directs people to the sensory experience,”
says Little. “Imagery helps me perceive my
is for GO TO body as an energetic field, where the elements
of wind, rivers, fire, and moonlight are
expressed, rather than simply as a collection
THE WALL of muscles, bones, and flesh.”
Walls are often an overlooked asset for deepening your
practice, and they can be especially great for beginners,
says Carpenter. For example, Carpenter likes to teach what she
calls Puppy Dog Pose to new practitioners as an alternative to
Downward-Facing Dog Pose because it requires less upper-body
strength than holding the pose on the floor. To try it, start with your
hands on the wall at hip-bone height, then walk your hands up and
step your feet back into a Down Dog variation with your hands pushing into the wall

X-rays help us see things more clearly—a key concept

in Patanjali’s Yoga Sutra, and one that yoga teachers
who veer into the philosophical teachings of this ancient
practice might explain. “Patanjali points out that in

is for
viewing the world, we tend not to see reality clearly, but
instead we’re deluded by the error of false perception,” X-RAY VISION

focus on
says David Life, co-founder of Jivamukti Yoga. “This

PHOTOS: NO_LIMIT_PICTURES; PSEUDODAEMON/ISTOCKPHOTO.COM:ERIC ISSELEE/SHUTTERSTOCK;

confusion about the true relationship between the act
of seeing, the object seen, and the identity of the Seer,

YOU
is the root cause of suffering.” The cure? Using a kind of
x-ray vision comprised of viveka (discriminati
“real view” and “unreal, apparent view”) and
(detachment from a mistaken identification).

ZIP UP through t
BROOKS FREEHILL;PAUL MILLER; LIGHTSPRING/SHUTTERSTOCK
yogajournal.com.au

Engaging your midline is key to turning on your

all-important core muscles, which do everything Yogis are often urged not to compare
from promoting better balance to helping you themselves to others in the room—a tall
feel more grounded and connected to yourself. order both on the mat and off. Yet Kraftsow
This zip-up cue makes it easier by signalling you
to tap into the energy that resides in your sushu says one way to embody this important cue
nadi—the hub that runs along your spine, arou is to remember that true yoga is not about
which the entire energetic system is organised, doing a series of poses but rather learning
october 2017

says Magone. He likes to use this cue when teac more about yourself. “You use each posture
backbends: “Pulling the abdominals gently inwa as a tool to understand what’s going on in
and upward in a backbend increases your range
of motion because it creates a deeper stretch in your body,” he says. “Asana is a means to
74 the rectus abdominis muscles.” come to a deeper understanding of self.”
 your practice
ANATOMY

Get to know…
Your glutes
A strong, supportive bottom is key to a safe, pain-free practice. Here’s what you need to know
about the gluteus maximus, medius, and minimus muscles; why our sedentary lifestyles are
overstretching them; and how to use your yoga practice to balance your backside. By Jill Miller
FOR MANY PEOPLE, appearance is

Your backside in backbends

the top priority when it comes to
their posterior. But yoga
practitioners also know that the
gluteals can do so much more The gluteus maximus can be your best friend when it comes to safely performing backbends.
than look great in jeans: They’re Yet overusing this big muscle by clenching your butt as you backbend can lead to irritation
the primary players in many of and injury in the spine and sacroiliac (SI) joint. In order to mitigate excessive spinal
the movements that make it compression in backbends, it’s helpful to use the buttocks and adductors (inner thighs) to
possible to do yoga. The gluteus support the weight of the pelvis, hips, and spine. Work on the following actions:
maximus, medius, and
minimus—along with many STEP ONE
other smaller, supporting Make sure your feet are parallel to one another—and that the hips and legs are not externally
muscles—act as a base of support rotated, which compresses the SI joint and causes the sacrum to tilt forward (nutation),
for the pelvis and hips. What’s possibly leading to pain.
more, these hard-working
muscles stabilise your femur
STEP TWO
Activate your inner thighs to ensure that the gluteus maximus does not turn the hips outward.
(thighbone) in your hip socket,
Squeeze a block between your thighs in almost any backbend to train your adductors to “turn on”.
rotate your femur internally and
externally, and draw your leg
back. And yes, all of these actions
STEP THREE
Contract your gluteals in order to posteriorly tilt (tuck) your pelvis while simultaneously
also help us stand and walk, and
activating your abdominals as if doing Ardha Navasana (Half Boat Pose). This will minimise
even support us when we sit.
lumbar compression and transfer more of the backbending action into vertebrae higher up
Unfortunately, there are a
the spine.
number of ways we jeopardise the
health of this important muscle
group. For starters, our
increasingly sedentary lifestyles
are leading to what experts call
“gluteal amnesia”, in which the
A new epidemic:
butt muscles become
overstretched and underused
(read: weak). On the flip side, it’s
gluteal amnesia
also possible to overuse and Are you sitting right now? Squeeze your buttocks, then release them:
overexert these muscles— You should feel them tighten, then slacken. While slack muscles
yogajournal.com.au
PHOTOS: PAUL MILLER; ILLUSTRATION: MICHELE GRAHAM

whether we’re excessively

clenching the tush in certain
asanas, such as Warrior Pose II
or Wheel Pose, or pushing too
hard while running or hiking.
Not only do under- or
overworked glutes affect range of
aren’t necessarily a bad thing—all of our muscles shouldn’t be firing
at all times, after all—resting all of your body weight on your slack
glute muscles (as you do when you sit) creates a lengthening of the
fascial tissues within and surrounding the glutes, which weakens the
gluteals’ natural tension. When the buttocks are excessively weak, the
quadriceps and hip flexors have to work harder to compensate, and
october 2017

motion in the hips and sacrum,

but strength imbalances can also these muscular imbalances often sneakily follow us onto our mats to
lead to instability or pain when cause problems and pain. Want help? Try the poses on page 77.
we’re on our mats. Here’s how to
find a happy medium. 75
 your practice
ANATOMY

BODY OF KNOWLEDGE:
ANATOMY OF THE GLUTEALS
The gluteals are made up of three layers of muscles:

GLUTEUS MEDIUS
This muscle sits partway under the gluteus maximus and connects the
ilium (hip bone) to the side of the upper femur. It helps you externally
rotate your leg when it’s extended behind you, and internally rotate
your hip when your leg is flexed in front of you. Together with the
gluteus minimus, this muscle abducts the hip (moves it outward).
This is your chief “side stepping” muscle.

GLUTEUS MAXIMUS
This is the biggest of the gluteals, and it attaches to
the side of the sacrum and femur. It’s responsible
for extending and externally rotating the hip joint.
The maximus creates forward thrust as you walk,
run, and rise from a squat.

GLUTEUS MINIMUS
A smaller muscle located under the gluteus
medius, the minimus helps you abduct, flex, and
internally rotate the hip. You’ll use this muscle
when you make circular movements with your

PHOTOS: PAUL MILLER; MODEL: CHELSEA JACKSON ROBERTS; STYLIST: JESSICA JEANNE EATON;
thigh. Underneath these three main gluteal
muscles are what are commonly referred to as the
“deep six” or “lateral rotator group”, all of which
externally rotate the femur in the hip joint. These
muscles include:
HAIR/MAKEUP: BETH WALKER; TOP: KIRA GRACE; BOTTOMS: ALO

OBTURATOR INTERNUS
yogajournal.com.au

(NOT PICTURED)

QUADRATUS FEMORIS

GEMELLUS INFERIOR

OBTURATOR EXTERNUS
october 2017

GEMELLUS SUPERIOR

PIRIFORMIS

76
 4 poses to put your rear in high gear
Virabhadrasana III Warrior Pose III, with squats
All of the gluteals must work to perform this movement—the “deep six”
external rotators keep each side of the pelvis stable in spite
of the different actions in each hip, and the larger gluteals
add additional support for the hips. This move forces your
buttock muscles to shore up their connection from the
thighs through to the lower back to keep the hips and spine stable.
HOW TO From High Lunge with your left foot in front, stretch your arms forward,
parallel to your mat and to each other, palms facing one another. As you exhale,
press the left thighbone back and the left heel actively into the floor; straighten
your left leg and lift the back leg to come into Warrior III. Keep your pelvis level as
you bend your left knee slightly (shown), then straighten it. Repeat 6-8 times
without letting the spine, shoulders, or pelvis change their relationship to one
another. If you can’t balance, place your fingers on a wall and allow them to
slide up and down as you move. Repeat on the other side.
Setu Bandha Sarvangasana
Bridge Pose, variation
This pose is exactly the opposite of sitting: It places the hips into
extension and strengthens all of the deep and larger buttock muscles.
What’s more, this posture also helps you figure out which side of your
glutes is stronger. The more you practice it, the better each buttock
will become at supporting its counterpart.
HOW TO Rest on the ground with your arms on the floor. Unlike the
classic version of Bridge, keep your arms and shoulders passive so
that they don’t compensate for your gluteal strength. Place your feet
parallel to each other and a few inches from your butt so that when
you lift up, your shins are perpendicular to the floor. Activate all of your
deep-core muscles at once to keep the natural curves in your spine
intact. Then, activate your glutes and raise your pelvis off the floor
without allowing your lumbar to curve into a backbend. The key is to
Salabhasana Locust Pose, with block between legs
Salabhasana will mostly target your gluteus maximus by tasking
it to lift each hip, thigh, lower leg, ankle, and foot against gravity.
This pose also helps you determine whether your gluteals are
strong enough to lift your lower body. (For optimal health, your
tush should be able to carry you.) If your gluteals “fail”, you’ll
likely feel this in your lower back, which can lead to back pain.
HOW TO Rest on your abdomen with a block between your
thighs, and stretch your arms out in front of you with your
palms facing one another. Activate your abdominal muscles
and inner thighs. Posteriorly tilt (tuck) your tailbone by
contracting your buttocks and raise your legs off the floor.
This action will minimise any compression in your lower back.
Activate your back muscles and raise your upper body and
arms off the floor. Maintain all of this while breathing into
your rib cage for 6-8 breaths. Return to the starting position,
rest, and repeat 3 more times.
reach full extension, creating a diagonal line from your shoulders to your
knees, without feeling any discomfort in your back. If you feel a pinching
sensation or any soreness in your lower back, reinforce the tension in
your abdominals and gluteals and lower your hips until you find an angle
that works. Lift your left foot off the ground 1 inch and hold the pose for
4-8 breaths without any wavering or collapsing in your pelvis/hips. (If this
is too much, just lift your heel.) Switch sides. Then lie flat on your back to
rest. Repeat for a total of 3 complete rounds.
Utkatasana Chair Pose
This pose mostly targets the gluteus maximus
and medius, and the piriformis. Rather than
off-loading the task of supporting your body
weight like we do when we sit in a chair,
this move puts stress on your glutes, which
helps you build strength and endurance. Bonus:
It takes quite a bit of strength to lower into the pose
and to raise yourself out of it: These dynamic elements
are just as beneficial as holding traditional Chair in the
lower “sitting” position.
HOW TO Stand in your best Tadasana (Mountain Pose)
with your feet hip-width apart and toes pointed forward.
yogajournal.com.au
Simultaneously stiffen your ab muscles and back muscles so
that your spine moves as a single, stafflike unit into the pose,
and contract your gluteals with a squeeze of your buttocks.
As you do all of this, attempt to move the floor apart with
your feet by firing your outer hips. Then, without shifting
your spine, raise your arms overhead and sit deeply into an
imaginary chair. Lower as deeply as you can without losing
october 2017
any of the muscular activation listed above or allowing your
spine to change shape. (A quick mirror check helps you to see
if your spine is compensating for lack of stability in the glutes
and pelvis.) Breathe into your rib cage as you maintain core
stability; stay here for 8 breaths or longer. 77
 your practice
HOME PRACTICE

A ho
find peace and possibility
By Eoin Finn

WHEN WE PRAC
YOGA, we have
to play with opp
example, we lea
root down into
in order to rise u
the sky, or to em
breath in order
fullness of that v
can also use ou
to embrace the opposing
concepts of peace and 1 Eka Pada Adho Mukha 2 High Lunge, variation
possibility. After all, peace Svanasana One-Legged Downward- Step your right foot forward between your
is a feeling of being in hands and come into High Lunge. Keeping your
Facing Dog Pose shoulders square and your hips level, focus on
harmony with the world
Come to Downward-Facing Dog Pose and hold the stretch in your left hip flexor. Either reach
exactly as it is, whereas
for 5 breaths, making any movements you need both arms up or, if it feels safe for your joints,
possibility implies that to settle into the pose. Then, on an inhale, root deepen the hip-flexor stretch by taking your
there is something we’d down through your hands and lengthen your right hand to your outer left thigh. Stay here,
like to attain. right leg toward the sky Press through your
Learning to hold bot e
peace and possibility in
our hearts can help us
balance the art of activel
creating with letting go
and trusting the process
It means we can be
OK with life unfolding,
rather than getting

PHOTOS: CAVEMAN COLLECTIVE; MODEL: EOIN FINN; GROOMING: MEGAN RAY; CLOTHING: MODEL’S OWN
caught up in controlling
it (and experiencing the
resulting frenzied, anxio
expectation).
I created this sequen
while I was in Baja, feelin
both peace and possibili
in my heart. I felt light and
grounded, present and
3 Parivrtta Trikonasana 4 Parsvottanasana
yogajournal.com.au

hopeful. To me, the peak

posture in this flow—
Grasshopper Pose—
represents these qualities.
The sequence leading up
to it helps open the hips
and oblique muscles,
october 2017
Revolved Triangle Pose
From High Lunge, straighten your right leg and,
on an exhalation, bring your left hand to the
floor inside your right foot. Then, twist from
your torso as you press your outer right hip
back, which should intensify the stretch of the
gluteus medius and iliotibial (IT) band. Keep
Intense Side Stretch Pose
Bring your hands to either side of your right
foot, which should be facing forward. On
an inhalation, lengthen your spine. On an
exhalation, fold forward from your hip joints
while reaching out through the crown of your
head. Stay here for 45 seconds, breathing

while also developing your left toes active to help elongate your spine. tension out of your hamstrings.
hand balance. Stay here, breathing deeply, for 45 seconds.

OUR PRO Teacher and model Eoin Finn is a yogi, surfer, eco-activist, and founder of Blissology, a yoga system that promotes reverence
78 for nature as the foundation for happiness. Learn more at blissology.com.

5 Anjaneyasana
Low Lunge, variation
Shift back into Low Lunge with your back
left knee on the floor. For maximum
stability and traction in the spine, stay on
your left toe mounds. Reach both arms up,
gently arching your spine—just enough to
open your front body without overly
compressing your lower back. (Optional:
Reach back for your outer left thigh with
your right hand, as shown.) Reach your
spine up and away from your back foot
with long, smooth breaths for 45 seconds.
8 Ankle-to-Knee Pose
Untwist your body, face forward, and place
your right ankle on your left knee so that
your shins are stacked. If your hips are tight,
support your knees with blocks, or sit on
a blanket (or bolster) to protect your knee
joints. Stretch your arms straight out in front
of you—fingertips on the floor—and fold
forward from your hip joints, using your
hands as leverage to lengthen your spine.
Breathe deeply and relax your jaw for 1
minute, then repeat with your opposite shin
on top.
6 Parivrtta Parsvakonasana
Revolved Side Angle Pose
Come back to High Lunge. On an inhalation,
reach your left hand forward. On an
exhalation, twist your torso to reach your
left elbow around your right thigh. Keep
your back full and broad as you press your
right knee and left elbow together, then
move your right hip back and lift your left
knee off the mat. Stay here for 45 seconds,
taking long, full breaths.
9 Navasana
Boat Pose
From a seated position, lift your feet off
your mat so your thighs make a 45-degree
angle with the floor. Keep your knees bent
with shins parallel to the floor, or straighten
your legs and stretch your arms parallel
to each other (shown). You can also place
your hands behind your knees for more
support. No matter which expression your
Boat takes, root your sitting bones into the
ground so your spine stays long. Stay here
for 30 seconds. Next, hug your knees into
your chest and roll up to Chair Pose.
your practice
7 Ardha Matsyendrasana
Half Lord of the Fishes Pose
Come out of the standing twist, shift your
right foot to the left, and slide your left knee
to the outside of your right foot so you can
sit down beside your left heel. Place your
left elbow around your right thigh with your
left fingertips on the floor. On an inhale, feel
your torso grow longer; on an exhale, twist.
Stay here for 1 minute, breathing slowly and
twisting more deeply on every exhalation.
10 Bakasana
Crane Pose
From Chair Pose, place your hands on the
yogajournal.com.au
ground and bring your knees into your
armpits. Bend your elbows and lift your
hips higher than your shoulders, balancing
on your hands. Then, bring your big toes
to touch. Look and lean forward,
squeezing your inner arms and legs toward
the midline. Stay here, breathing deeply,
october 2017
for 30 seconds.
Repeat poses 1–8 on the left and Navasana.
Skip 10 and move on to 11.
CONTINUE SEQUENCE ON NEXT PAGE. 79
 11 Parsva Bakasana
Side Crane Pose
From Crane Pose, move into Chair Pose
again, then twist your left elbow around
your right thigh—the higher you can get
your elbow on your thigh, the better.
Place your hands on the floor and gather
your elbows in toward the midline, as if
moving into Chaturanga. As you move your
weight forward to balance on your hands,
track along a diagonal, leaning your face
and torso toward your right hand as you
bring your shins parallel to the floor. Stay
here, breathing deeply, for 25 seconds
14 Grasshopper Pose
From Standing Pigeon (standing on
your left foot), move your right hand
yogajournal.com.au
forward a few inches and bring the sole
of your right foot onto your right upper
arm. Move your elbows in toward the
midline as you lean slightly toward your
left hand. Keep your right foot active and
press through the left big-toe mound.
Smile from deep inside as you work
toward floating your left leg. Repeat on
october 2017
the opposite side.
80
12 Eka Pada Koundinyasana I
One-Footed Pose Dedicated to the
Sage Koundinya I
From Side Crane, engage your quadriceps
to straighten your legs, taking your top leg
up and back and your bottom leg out to
the right. Squeeze your elbows in toward
the midline and use your feet to create an
“in and up” force. Breathe deeply for 15–20
seconds here, and try to find a sense of
playfulness in this pose!
Repeat poses 11 and 12 on the other side
15 Uttanasana
Standing Forward Bend
From Tadasana, bend your knees and fold
forward from your hips, keeping your spine
long. Place your hands on your shins, the
floor, or under your feet. As you exhale,
start straightening your legs, lifting your
sitting bones as you tip your pelvis forward.
Keep your spine long, relax your mind, and
breathe here for 1 minute.
13 Standing Pigeon Pose
From Tadasana, shift your weight onto your
left foot and cross your right ankle directly
above your left knee, so that your foot is
flexed and hanging slightly off to the side
of your left leg. Find your drishti and sink
into your hips as you bend your standing
knee. Place your hands at your hips, heart,
or on the floor. Feel your hip opening
deeply. Stay here, breathing deeply, for
45 seconds. Repeat on the opposite side.
(If your hips don’t feel open enough to
move on to the next pose, stay here.)
16 Padmasana
Lotus Pose
Lie down; take an easy twist on both
sides. Then, rest in Savasana for at least 5
minutes, letting your active muscles find
ease while light fills your heart. Next,
come up into Sukhasana (Easy Pose) or
Padmasana and fold forward with your
hands in Anjali Mudra. Feel the peace in
your heart and the ease in your body—
then ask for what you’d like to manifest and
let it go. Focus your mind on calmness and
acceptance, which will give your intention
some space.
 CELEBRATION OF YOGA
20 - 22 OCTOBER
SYDNEY TOWN HALL LE
BRATI

NG
CE
For the
first time in Australia
IYTA brings together an
outstanding group of yoga
masters to celebrate the journey
from the beginnings of yoga in Australia
to the popularity it experiences today.

Learn from our world renowned keynote speakers Dr Ananda

(India), Donna Farhi (New Zealand), Chris Barrington
(United Kingdom) and Simon Borg-Olivier (Australia).
We also have experts in the fields of the Science
of Yoga, Yin, Ayurveda, iRest, Movement,
Mindfulness and the History of the Masters.

With special guest appearance by Emmy Award

winning International singer/songwriter Toni Childs.

This conference is for anyone who has an interest in yoga, whether you
are a yoga expert or a complete beginner, a teacher or a student.
Restore your bliss, reinvigorate your yogic journey and
connect with other like-minded Yogis to celebrate yoga with us.

Free yoga sessions each morning and yoga practice and

movement included throughout the presentations.

Gala dinner at STUDIO Sydney Tower.

Don't miss this amazing opportunity to join the

yoga masters this October in Sydney.

www.iyta.com.au
 your practice
YOGAPEDIA

Poses of the month

How to move from
Bharadvajasana II to Tolasana
By Koren Paalman

Bharadvajasana II

}
Bharadvaja = a Vedic sage · asana = pose
Bharadvaja
Benefit
Brings flexibility to your knees, ankles, and feet; increases mobility in
your shoulders and spine; focuses awareness on your core

Instruction and move your right buttock closer to

1 Sit in Dandasana (Staff Pose),
extending out through your inner
heels and bringing your mid-thighs
down toward the floor.
Lift your chest and roll your shoulders
back and down. Take your right hand
to the inside of your right knee and
move your knee out to the side.
Lean forward and carefully place your
right foot at your left hip crease in
Ardha Padmasana (Half Lotus Pose).
Extend from your right inner groin to
your right inner knee, roll your inner
knee toward your outer knee, then
draw your outer knee toward your
outer hip. Your overall goal is exterior
rotation of the right thigh.
2 Lean to the right and bend your
left leg back into Virasana (Hero Pose)
so that your inner left calf touches
your left outer thigh. Roll your left
calf flesh out to bring your thighbone
and shinbone closer together. Lift
yogajournal.com.au
your left buttock. Keep your left knee
in line with your left hip and then, if
possible, manually position your right
leg so that the knee aligns with its
own hip.
3 As you inhale, lift your abdomen
and chest. As you exhale, turn to
the right, and place the back of your
left hand on your right outer knee.
Tuck your fingers under your knee,
pointing your fingers to the left.
4 Exhale and reach your right hand
behind your back to clasp your right
foot. Inhaling, lift your abdomen and
chest again. Exhaling, turn to the right
and gaze forward, or look over your
right shoulder as much as you can
without straining your neck.
5 Stay here for 30 seconds to a
minute. To come out, carefully bring
your right leg to the floor and then
extend both legs back to Dandasana.
Repeat on the other side.
PHOTOS: IAN SPANIER; MODEL: KOREN PAALMAN; STYLIST: MA
HAIR/MAKEUP: LAURA DEE SHELLEY; TOP: KIRA GRACE; BOTTO

DON’T let your Virasana leg decentralise DON’T let your Padmasana leg lift off the
or stray too far from the centreline of the floor. When it hangs unsupported, you risk
pose. To protect your knee from injury, injury to your hip, knee, and ankle. Instead,
keep it in line with your hip. add support or come out of the pose.
october 2017

Our Pro Iyengar Yoga instructor Koren Paalman studied with B.K.S. Iyengar and his daughter Geeta, and has been teaching yoga since 1995 to both adults and youths
in a variety of settings. In 2007, Paalman founded Conscious Grieving, a grief-support service that combines yoga with other modalities in individual consultations and
82 workshops nationally. Learn more at korenyoga.com.
 your practice
YOGAPEDIA

Modify Bharadvajasana II
to find safe alignment in your body.
If your Padmasana knee If your hips and knees are If you can’t grab your Padmasana
doesn’t touch the floor … tight … foot with your hand …
TRY supporting it with a block. Use the TRY sitting on 3-5 folded blankets TRY using a double-folded belt. Loop the belt
lowest height possible while still keeping with your Padmasana leg and both buttocks around the middle of your Padmasana foot and
your knee safe and pain free. Your ultimate elevated on the blankets, and your Virasana place the ends behind you on the floor. Reach
goal is a neutral line or downward slope shin on the mat. Sit back far enough that your Padmasana arm around your back and
f hi t k B th d ft your entire Padmasana leg rests on the grab the belt ends, then walk your hand down
blankets and your knee is pain free. Place
your Padmasana sole either near
your left inner thigh, or, if
you’re able, at the hip crease.
Never force a tight knee into
Padmasana: With practice,
the hip will open, the groin
will soften, and the knee
will become suppler.

B.K.S. Iyengar translates Yoga Sutra II.46 sthira sukham asanam as asana is perfect firmness
of body, steadiness of intelligence, and benevolence of spirit”. Keep this sutra in mind while practicing asana, especially when
approaching poses with Padmasana legs. When we cultivate a firm foundation in our yoga poses, we can control our movements and
create mobility. Work methodically, step by step, with a steadiness of intelligence to safely move deeper into poses. Approach your
practice with a benevolence of spirit—be kind to yourself so you can benefit from the practice of yoga. As Iyengar wrote in Light on the
Yoga Sutras of Patanjali, “Performance of the asana should be nourishing and illuminative”—not damaging and distracting.

Open your hips and hamstrings, create flexibility in your spine, and increase
circulation to your core with these prep poses for Tolasana.
Baddha Konasana
Bound Angle Pose, variation

Benefit
Creates flexibility in your hips, groins, and knees; brings circulation to
your abdominal organs; allows for good spinal extension; provides the
yogajournal.com.au

opportunity to sit quietly

Instruction
Sit in Dandasana with your back against the wall. Relax your legs and
place your hands inside your knees. Bend your legs outward, bringing
the soles of your feet together. Draw your ankles toward your groin.
Take a couple of breaths here. Place the block on its narrow setting
october 2017

between your feet, with your heels pressing against it. (For a deeper
opening, use the block on a wider setting.) Relax your groins and
allow your knees to move away from each other. Stay in the pose for
1 minute, then remove the block and return to Dandasana, observing
the effects of the pose while taking a few breaths. 83
 ti

Janu Sirsasana Head-of-the-Knee Pose Ardha Baddha Padma Paschimottanasana

Half Bound Lotus Seated Forward Bend
Benefit
Opens your hamstrings; creates mobility in your spine; Benefit
brings flexibility to your hips, groins, and knees; allows your Creates flexibility in your spine, hips, groins, and knees; quiets your
breath to quiet mind; encourages circulation to your abdominal area

Instruction
Sit in Dandasana. Place your right hand inside your right knee,
bending it out to the side. Bring your right heel to its own groin and
tuck your toes under your extended (left) leg. Inhale and extend
your arms up; exhale and bend forward to clasp either side of your
foot, or use a belt. Lift your abdomen and chest; exhale to bend
your elbows out to the sides. Descend first your abdomen, then
chest, then forehead onto your left leg. If you are able, clasp your
left wrist with your right hand. Stay here for 30 seconds to a
minute. Return to Dandasana, and repeat on the other side.
Instruction
Sit in Dandasana. Place your right hand inside your right knee,
bending it out to the side. Lean forward and place your right foot
at your left hip crease in Ardha Padmasana. Inhale and extend
your arms up; exhale and bend forward. Hold onto either side
of your left foot, or use a belt. Bring your abdomen over your
heel, and bring your chest and head forward onto your leg.
If possible, clasp your left wrist with your right hand. Stay for
30 seconds to a minute. Return to Dandasana and repeat on the
other side.

Strengthen your arms and shoulders, fire up your core,

and bring levity to your practice as you move
step by step into Tolasana.
Benefit
Strengthens hands, wrists, arms, and shoulders; brings
awareness, alignment, and strength to your abdominal area;
creates a sense of lightness, confidence, and fun 1
Instruction
1 Sit in Dandasana. Place your right hand inside your right
knee, rolling it out to the side. Lean forward and carefully place
your right foot at your left hip crease in Ardha Padmasana.
Extend your inner groin to your inner knee, roll your inner
knee toward your outer knee, and draw your outer knee
toward your outer hip.
2
2 Relax your left leg and place your left hand inside your
yogajournal.com.au

knee, bending it to the side. Lean forward, grab your left heel,
and very carefully bring your left leg on top of your right leg,
placing the heel at your right hip crease and externally
rotating your left thigh. Relax your feet and allow the soles to
face up. If possible, draw in your outer thighs, bringing your
knees closer together.
3
october 2017

3 Bring your hands to the floor beside your hips. Spread your
fingers and palms on the floor to create a good foundation.
To prepare for liftoff, draw the sides of your navel back toward
your spine and lean forward slightly. Now comes the moment
84 you’ve been waiting for!
 Tolasana
Tola = pair of scales · asana = pose
Scales Pose

4 On an exhale, press your hands down to lift your knees

and buttocks off the floor. Your knees should be in line with
your navel and feel light, while your gaze is forward, not
down. To quiet the mind, picture half your gaze looking out
while the other half looks in. On your next exhale, draw the
sides of your navel back and up to activate your core and
create more lift. Breathe normally and balance for as long as
is comfortable—or for as long as you feel a sense of
lightness and joy—then lower back to the floor. To exit,
lean forward and take your left foot off your right thigh,
and then your right foot off your left thigh. Return to
Dandasana, extending out through your heels for a few
breaths. Then switch legs and repeat on the other side.

VARIATION If you can’t lift your

buttocks off the floor, try placing two
blocks directly under your shoulders.
Now press down into the blocks,
just like you would the floor, and get
yogajournal.com.au

ready for takeoff!

Stay safe
When practicing poses that include Padmasana, it’s important to approach this leg position carefully and not
october 2017

strain your knees. If your knees or hips feel stiff, briefly move in and out of Padmasana a few times before lifting
up into Tolasana. Also, be mindful of your wrists during takeoff, especially if they’re tight. If they hurt, come out
of the pose immediately. For tight wrists, you can try using blocks under your hands (see Tolasana variation,
this page), placing them such that your fingers hang off the blocks. Come down if the pain persists. 85
 S P R I N G I N TO T H ES E
DIY PROJECTS
and create a blossoming scene of vitality
and calm around your home.
By Kelly Fielding
WHAT’S THERE NOT TO LOVE about the
onset of spring? The time of the year
when everything slowly emerges from
hibernation; we crawl tentatively out
from underneath our winter blankets,
peel off the accumulated layers of
clothing and start to venture out into
a world basked in golden hues and
colourful blooms. There is a tangible
feeling of renewal and action in spring
which makes it the perfect time of year
to start new projects, cleanse (both our
surroundings and ourselves), and make
use of the abundance of energy that
comes with this new season.
IN THE KITCHEN
The new season brings a variety of
fresh produce that inspires us to shift
gears towards alkalising salads and
cleansing juices. One simple way to
introduce raw, enzyme-rich foods
into your diet is to start sprouting.
Sprouting dramatically increases the
protein, fibre and vitamin content of
the sprout, as well as the number of
enzymes, making all these nutrients
more easily digested. Sprouts can be
added to any of your spring salads, they
are great on top of toast with avocado,
or, if you’re game, they are perfect to
throw into your smoothies or snack on
yogajournal.com.au
as they are.
What you will need:
• Clean glass jars
• Mesh or cheesecloth
• Rubber bands
• Fresh water (filtered where possible)
october 2017
86
• Seeds and beans to sprout (organic
where possible). Ideal options are: mung
beans, lentils, adzuki beans, radish,
mustard, alfalfa, and chickpeas. You can
find these at health food shops, bulk
food stores or organic grocery stores.
Method:
Wash and rinse your jars thoroughly.
Then rinse your seeds or legumes
thoroughly.
Fill your jar 1/4 of the way with your
seeds or legumes and then fill the rest
of the jar with water.
Secure the cheesecloth or mesh to the
top of the jar with a rubber band so it
covers the mouth of the jar.
Soak for eight hours or overnight.
Drain your sprouts through the mesh.
Fill the jar with fresh water and rinse
PHOTO: FOTOGABY; GSPICTURES AD077; JEJA; MUSTAFAHACALAKI; ELENALEONOVA; B-D-S/ISTOCKPHOTO.COM
well before draining again.
Place the jar in a cool, dry place on an
angle so the air can circulate.
For two to three days, simply repeat
this process of rinsing and draining
and soon your sprouts will be ready.
You can tell when they begin to grow
a short ‘tail’ from the seed. The longer
you leave them to sprout, the longer
these ‘tails’ will grow. Once they begin
to sprout, you can transfer them to
the fridge in a sealed jar and consume
within three to four days.
IN THE GARDEN
For thousands of years, flowers have
been used in cooking by cultures the
world over. Recently, edible flowers
have enjoyed a comeback on the food scene,
possibly due to their ‘Instagram-worthy’
appeal. Spring is the perfect time to start
planting your own edible flowers and the
great news is, they don’t require much space
and they will bring colour and vibrancy to
both your garden and meals.
Simply grow your edible flowers as you
would normal ornamental flowers, but avoid
all chemicals and animal manure for four
months prior to harvesting. Instead,
manually pick off pests and promote
beneficial insects by growing a diversity of
flowers. The flowers need little garden space
and can be grown in containers on your
balcony. Water gently every day or two and
they are ready to pick when they are fully
open. All flowers are a little different —
some are fully edible, and for others just the
leaves are edible — so check before you start
munching! Make sure you wash thoroughly
(and gently) before eating. Keep the flowers
in a sealed container in the fridge and treat
with care. Add to fresh salads, rice paper
rolls, cakes, desserts, dressings, ice cubes
and as a garnish for meals.
Popular varieties to enjoy include:
• Viola • Nasturtium
• Geraniums • Hibiscus
• Echinacea • Calendula
• Native violets • Rose
• Lavender • Dandelion
*Eat flowers only when you are positive that
they are edible. Some flowers look very
similar, so be sure before consuming.
IN THE BEDROOM
Having plants indoors and in our bedroom
can result in better air quality, reduced
stress, less anxiety, headache relief, boosted
mood, illness prevention, improved brain
function and improved sleep. The quality of
our air can greatly affect our overall health
and wellness. By adding more indoor plants
to your home, you will not only gain purer
air, but may also find that your health,
attitude and energy levels begin to improve.
These plants can help contribute to a
healthier atmosphere in your home and
produce a calming and cleansing effect on
all inhabitants.
• Aloe vera plant: increases oxygen supply,
helps with insomnia, easy to keep alive
and reproduce.
• Lavender plant: reduces anxiety and
stress, slows the heart rate, improves sleep
and has an overall calming effect.
• Jasmine plant: helps to improve the
quality of sleep as well as alertness and
productivity, reduces anxiety and stress.
• English Ivy plant: named the best
air-purifying plant, beneficial to those who
suffer from asthma or breathing problems,
significantly improves quality of sleep.
• Snake plant: improves air quality, helps to
avoid eye irritation, respiratory symptoms,
headaches and may also improve
productivity levels.
• Spider plant: Has shown to remove
around 90% of the potentially cancer-causing
chemical formaldehyde from the air. It will
also absorb odours and fumes as well as
sustaining oxygen levels in the room,
promoting better sleep.
• Peace Lily: helps to filter out harmful
benzene, trichloroethylene, and formaldehyde
toxins in the air. The flowers can also boost
a room’s humidity levels which suppresses
airborne microbes and helps to relieve
allergies.
IN THE BATHROOM
The arrival of spring welcomes brighter,
healthier skin and as we peel off the layers
and climb out from hibernation, our skin
rejoices! Along with enjoying plenty of fresh
alkalising foods and clean filtered water, we
can also awaken our skin with a little extra
topical nourishment. DIY skincare is actually
much easier than you think. Mother nature
provides us with an abundance of natural
ingredients. Our skin is the body’s largest
organ and studies have found that our skin
absorbs at the very minimum 60-70% of what
we put on it. The skin on our face is more
porous and will absorb even more, making it
incredibly important to avoid chemical
products in favour of natural ingredients. Try
this simple face mask at home and get ready
to start glowing.
• 1 tsp. matcha tea powder
• 1/2 a large ripe avocado
• 1 small banana
• 1 Tbsp. lemon juice
Place all ingredients in a small bowl and
either blend with an immersion blender
until smooth or mash well with a fork.
Apply to a clean face avoiding your eyes.
yogajournal.com.au
Leave the mask on for around 10 minutes
and then wash off with warm water.
Kelly is a passionate writer and raw/
vegan chef who combines her love
of writing with her forays into health
and wellness. Kelly has travelled
october 2017
and worked across the world in health resorts,
detox centres, raw food restaurants and wellness
retreats, sharing ways to live simply, mindfully and
sustainably. Recipes and e-books are available on
Kelly’s website. www.bellaandbhakti.com
87
 tr l
EXPERIENCE
The fast way to
SLOW
Can a weekend in Byron Bay give you the tools
to create healthier habits? Our writer embarks
on a break at Byron Yoga Retreat Centre and
discovers wholesome food, uncomplicated yoga
and some delicious, nutritious recipes.
By Jane Prince
BYRON YOGA CENTRE is well known for
its teacher trainings. Founder John
Ogilvie has been training teachers for 30
years, and I had heard whispers from
recently trained graduates about the
food, location and authentic yoga style.
When I discovered that the school now
operates from the enticing Byron Yoga
Retreat Centre, I eagerly booked into a
weekend retreat, searching for
relaxation, rejuvenation and the
opportunity to create some new, healthy
habits.
Although the tranquil eco-haven is a
short drive from the iconic town of
Byron Bay and its breathtaking beaches,
yogajournal.com.au
the large, lush site feels like a hinterland
oasis. Once onsite, I felt immersed in
nature, but close enough to town if a
sugar craving got the best of me. As it
turned out, my fear of missing sugar and
caffeine was unfounded. The centre
delivers on its reputation for delicious
october 2017
vegetarian food and I was told that they
now follow the principles of SLOW food:
Seasonal, Local, Organic, Without
processed foods (including refined
88 sugar). Meals are prepared with produce
from Byron Yoga Retreat Centre’s
organic garden and sourced, where
possible, from local organic suppliers.
GETTING WITH THE
PROGRAM
With just three days to relax, recharge
and reconnect, the type-A in me hit the
ground running. My retreat began with
a soothing massage, followed by an
opening circle, restorative yoga class and
post-dinner yoga nidra session — the
perfect recipe for a good night’s sleep.
Days two and three were a relaxed
combination of wellness sessions and
yoga classes, focusing on instilling
nutritional advice and yoga practices to
set healthy habits that would be realistic
PHOTO: SWISSMEDIAVISION/ISTOCKPHOTO.COM
to maintain once I arrived back home.
A COMPLETE PRACTICE
We were offered the choice of up
to threes yoga classes a day. A
pre-breakfast Morning Flow, a mid
morning Hatha-style class and the
afternoon Restorative or Yin session.
Underpinning the classes was John
Ogilvie’s signature style: Purna. Purna,
 “My retreat began with a soothing
massage, followed by an opening circle,
restorative yoga class and post-dinner yoga
nidra session — the perfect recipe for a
good night’s sleep.”

yogajournal.com.au
october 2017

89
 travel
EXPERIENCE

KITCHARI
meaning complete or whole, integrates
meditation, pranayama and yogic
philosophy.
DOWN TIME
As all the sessions were optional, and
the program not jam-packed, there was
plenty of time to enjoy the heated salt
pool, relax into the job of rejuvenating
and to wander around the organic
gardens to watch my next meal growing.
I had thought I would be using my
free time to explore Byron Bay’s
shops and cafés (I’d heard Byron is now
famous for its boutiques and baristas;
as hipsters have usurped the hippies)
but when it came down to it, I was
reluctant to leave the tranquil
surrounds of the retreat. When I
did finally venture out, I was impressed
by the stunning cliff-top sunrise walk
to the famous lighthouse, where I
was fortunate enough to see the
humpback whales and their calves
breaching.
LESSONS FROM THE BYC
KITCHEN
The centre follows the Ayurvedic sattvic
principles of eating, based on cleansing
foods. The key nutrition principles that
left me feeling light enough to exercise,
yet energised, were:
1. Onions and garlic are
no-go’s
They’re considered heat-creating
because they can have a stimulant effect.
Garlic is famous for fighting heart
disease, high blood pressure and
boosting your immune system and,
although I thought I’d miss them,
omitting them from my diet let me
feel even more relaxed, which was my
end goal of this retreat. Try using hing
for a recipe that requires garlic.
2. Have ginger and lemon
with every meal
There were bowls of this at every meal
(even breakfast), which I felt helped
settle my stomach while adding just
the right amount of spice to the
beautiful vegetarian buffets. It’s a smart
move considering the University of
Georgia found that daily consumption
of ginger can ease muscle pain by as
much as 25%.
3. Sweeten with a tree
That’s organic maple syrup, to be
exact. We all need to satisfy that sweet
tooth and all the food that needed
sweetening had a dash of this zinc-
and antioxidant-rich sweetener.
GETTING THE TASTE OF BYRON
BAY: SOME OF MY FAVOURITE
RECIPES GAINED FROM THE
CENTRE’S COOKS, WHICH I
HAVE SINCE REPLICATED IN
MY OWN KITCHEN.
Kitchari
P R E PA R AT I O N T I M E : 3 0 M I N U T E S
SERVES: 4-6

YOU’LL NEED

GET INVOLVED AT 1 Tbsp. vegetable oil or ghee

1 tsp. hing (asafoetida)
Byron Yoga Retreat Centre 1 tsp. mustard seeds
5 fresh curry leaves (optional)
Retreats Choose from the eight-, five- or three-day
yogajournal.com.au

1 tsp. cumin seeds

yoga and wellness programs or join the special weekend 2 Tbsp. grated ginger
retreats for women. Packages are affordable and all-inclusive. 1 tsp. turmeric powder
Teacher trainings Delve deeper into all things yoga with Level 1, 1 tsp. paprika
200-hour and Level 2, 300-hour residential intensives. 6–10 cups water
Or go for the industry-leading 800-hour Certificate IV, ¼ cup split mung dhal
october 2017

as a 7-week intensive or 12-month part-time course. ½ cup basmati rice

1 tsp. sea salt
For more information visit www.byronyoga.com email 1 small carrot grated or finely chopped
info@byronyoga.com or call (02) 6685 8327 1 small zucchini grated or finely chopped
90 2 Tbsp. finely chopped fresh coriander
 BLISS BALLS

Escape to Bali

METHOD
1. Soak the rice and mung dhal
overnight.
2. Rinse rice, mung dhal and
vegetables well.
3. Heat oil or ghee in a large
heavy-based saucepan.
4. Add the hing and fry
momentarily, then add mustard
seeds and fry till they start to pop.
6. Stir in chopped vegetables to
coat with spices.
7. Add 6 cups of water, rice and
mung dhal and bring to a boil.
8. Reduce heat to a simmer.
Continue cooking, being careful to
stir occasionally once kitchari starts
to thicken, or it will stick to the
bottom and burn.

5. Add curry leaves and cumin 9. Continue to cook till a thick

seeds and fry till the seeds darken
slightly, then add ginger, turmeric,
paprika and salt and fry a further
2-3 minutes.
soupy consistency is reached,
adding more water if necessary.
10. Stir in the fresh coriander just
before serving.
Bali’s best retreat centre since 2003
offering over 50 retreats every year
www.oneworldretreats.com

Bliss Balls
P R E PA R AT I O N T I M E : 3 0 M I N U T E S
CHILL TIME: 30 MINUTES SERVES: 30 BALLS

YOU’LL NEED
1 cup almonds
1½ cups sunflower seeds
½ cup shredded coconut
½ cup dates, chopped
½ tsp. ground cinnamon
Pinch of salt
¼ cup carob or cocoa powder
¼ cup coconut oil
¼ cup honey
PHOTOS: TODOR TSVETKOV/ISTOCKPHOTO.COM;

METHOD
1. Grind almonds, sunflower seeds and coconut in food processor to
ANNABELLE DELA CRUZ-BUCHANAN

a course flour consistency.

2. Add dates and blend mixture.
3. Transfer the ground nuts to a mixing bowl, add salt, cinnamon and
carob powder and mix well.
4. Add oil and honey and kneed the mixture well.
The place for an authentic
5. Shape into balls then refrigerate until required. You can roll the
balls in desiccated coconut, carob or ground nuts for variety.
Panchakarma experience in Bali
www.oneworldayurveda.com
 AYJ DIRECTORY | TEACHER TRAINING

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 inspiration
AYJ INTERVIEW
Deviations,
transformations,
meditations
He grew up full of fear, MICK BARNES, 58, was addicted to
heroin until the age of 27, and then he
started using drugs and was in and out of jail until the age of
40. He became hooked on yoga as a
spent years in and out spiritual practice 15 years ago and now
of jail until eventually
he runs The Yoga Factory in Sydney.
Mick is concerned about the modern
Mick Barnes turned his growth in yoga fads which he feels
threaten to destroy the genuine
life around through teachings of yoga. Mick is a walking
example of self-transformation,
yoga. Now, he wants to although he modestly admits it is still
a work in progress. He believes that
continue to heal, teach self-transformation comes from
others, and keep yoga choosing one of the four yoga paths,
and then practicing according to the
authentic. prescribed methodology.
yogajournal.com.au
Interview by How did you first come to yoga?
Tamsin Angus-Leppan My life’s been crazy. I grew up with an
alcoholic father, a war veteran, who was
violent and so I grew up full of fear and
I didn’t understand anything about
emotions or trust or relationships. He
died when I was 13 and, the year after, I
october 2017
started using heroin. It was a comfort
drug. I used till I was 27. But, when I
stopped I was socially useless. I had no
living skills. I had nothing going on.
98 So, it didn’t end there. I’d put down the
drugs but I thought if I made money I’d
be able to catch up because I had no
skills. As a drug addict, you’re very
cunning, so I’d given up drugs but I
continued to be involved in crime and
making money. I got out of prison for
the last time when I was 40 years old. I
hadn’t used drugs for a long time and
I’d evolved, I’d done a lot of work on
myself in jail and studied some
Buddhism. When I found yoga in my
early 40s and I looked at some books
and found it was very similar to
Buddhism, that’s where my passion for
it fell. Life’s hard at the best of times,
and the yoga for me was where I could
still wrestle the demons and learn to
live in my own skin and put to bed all
the stuff that causes me pain. It’s always
a work in progress.
What’s your definition of success?
After I fell in love with yoga, I said, “I’m
going to teach this and try to share it.” I
did teacher training and a month after I
finished, I opened my first yoga school at
Camperdown. That was nine years ago.
You have to resolve your past or it has a
strange way of affecting the present
moment, which in turn dictates the
future. Past influences right now, and
the future is a habitual repetition of the
past. That’s why I’m so passionate that
we don’t destroy these teachings. It’s a
concern of mine. The science of the
practice really works. You need firstly to
choose a yoga path, one that is suitable
for you, whether it’s bhakti (devotion),
gyana (self-study), karma (service) or the
one I’ve chosen, raja (self-discipline).
Once you choose your path, you’ll
understand there’s a real science to it,
there’s a methodology. When we just do
random stuff, we are missing the point
and there is no transformation. I don’t
want to sound like a killjoy, and I know
some people find their way to yoga
through all sorts of silly classes, and
uneducated teachers. What concerns
me is the goat yoga, beer yoga, stand-up
paddleboard yoga. Sure, they are doing
asana, but it has diluted yoga. People
said to me that I would never survive
on running classes alone, and I looked
around and saw what everybody else
was doing, and I did the opposite.
I just teach. You want to learn, you
have to come to class. I don’t run
retreats or workshops. The stability
of my income comes from teaching
12-week beginners’ courses. The
school flourishes on classes alone.
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