on the cover 24 I Summer Road Trip Rx: 4 poses for your back 57 I Be Happier: Renew yourself with a morning meditation routine 49 I Build core strength 65 I + Open your hips to feel good all over 80 I Prevent injuries with intelligent cross-training 68 I Practice in Paradise: 12 spectacularly sunny spots for a yoga vacation features 68 I SALUTING THE SUN Fi nd spectacular retreat centers i n beachy hot spots l i ke Bal i , Costa Rica, Hawai i , and Mexico. by Sarah Saffian, Lavinia Spalding, and Valerie Reiss 74 I STUDIO CITIES Expl ore the practice through the eyes of impassioned studio owners in Paris, Tokyo, Sao Paulo, and Istanbul . by Andrea Ferretti 80 I FEEL THE POWER Stave off muscle loss, support fl exi bl e joints, and add extra oomph to di ffi cul t poses wi th a l ittl e strength trai ni ng. by Andrea Ferretti cover credits cover model: Sarah Tomson Beyer; stylist: Lyn Heineken; hair/makeup: Veronica Sjoen/Artist Untied; clothing: Elisabetta Rogiani; photography: David Martinez. From Bali to Brazil, we take you on a global yoga tour to celebrate the summer travel season. < hY\0\,hY\0h.GOT YOUR i/LIFETIME 00kkh1Hydration feels good. And we all know it's good for us. CamelBak makes it easy to drink water just the way you like it - filtered or tap, cool or ice cold, a little or a lot. Always BPA-Free and always a better alternative to disposables, CamelBak engineers smarter hydration for you and the planet. However you hydrate, we've got your bak. *PA Free [kHl|?kcontents june Z`Z

practice 49 I ALIGN REFINE Core competency Fi re u p your deep core and i nner l eg muscl es t o bui l d st r ong a bs. by Jason Crandel l 65 I HOME PRACTICE WITH BARON BAPTISTE It's hip to move Hi p'openi ng practices don't have to be passive. Thi s standing sequence wi l l open your hi ps and keep your legs and bel l y strong. health 37 I EATING WISELY Bright flavors On retreat, food i s fresh, si mpl e, and surpri si ngl y sumptuous. Why not t ry it at home? by Charity Ferreira inspiration 19 I OM Bringing your practice to life Yoga at the South Pol e and at SFO; tweens and sel f-esteem; yoga & cl i mbi ng adventures; road tri p Rx; an omnivore's del i ght; how to ease anxiety. 4 Y O G A J O U R N A L . C O M 32 I STYLE Resort ready Cool and carefree, thi s wardrobe is perfect for the non-yoga moments of your summer retreat. 57 I SELF-DISCOVERY Morning awakening Start your day wi th a si mpl e routi ne to soothe your emoti ons, stave off stress, and hel p you create the l i fe of your dreams. by Phi l l i p Moffitt 87 I REVIEWS New books, CDs, and DVDs, incl udi ng a one-on-one interview with Richard Rosen, author of Original Yoga; yoga-inspired poetry; practicing wi th a di sabi l ity.

108 I YOGA SCENE Timeless blessing A tri p to Egypt proves fruitful for one reader. elH BVBI| l88UB10 I EDITOR'S LETTER 102 I YOGA PAGES 12 I CONTRIBUTORS 14 I LETTERS 105 I LIVING WELL 106 I CLASSIFIEDS J U N E 2 0 1 2 (owavai|abie atbome)NOW HAPPENING @ YOGAJOURNAL.COM hhLhLL Ydu uLi JhJ YJYJ's new store has everythinQ you need for your YOQa practice and lifestyle. store.yogajournal.com Do you confuse mantra with mudra? YJ.com's Sanksrit reference to the rescue! yogajournal.com/sanskrit FOLLOW US Q You 6 Y O G A J O U R N A L . C O M NEW BLOG! DOCTOR'S ORDERS Yoga teacher Baxter Bell, MD, explains how yoga keeps you healthy-and how to stay safe in your practice. blogs.yogajournal.com /doctorsorders PRACTICE WITH US WATCH VIDEO FROM THIS ISSUE Baron Baptiste teaches a standing hip-opening home practice. yogajournal.com/livemag RESORT GETAWAY! Win a six-day Perfect Health package through the Chopra Center at La Costa Resort and Spa in California. yogajournal.com/freestuff J U N E 2 0 1 2 We are pleased to offer 20 weeks each year dedicated to yoga Enjoy Rancho La Puerta's 3,OOO-acre sanctuary of life-enhancing ftness, superb organic cuisine, and hiking ... all while focusing daily on your yoga practice with our expert staf, as well as with visiting masters: June 30-July 7 JENNIFER Fox & PAUL GOULDJoy of Anusara Yoga July 7-14 SWEPHYLLIS PILGRfM- Yoga and Meditation ANN-MARI AHY -Mindful Yoga August 4-11 MICHELLE HAYMoz-Ashtanga Yoga Week August 18-25 A WESWAMI NITYAMUKTANANDA SARASWATI MEHRAD NAZARI, PHD., E-RYT 500 MICHELE HEBERT E-RYT 500 RAGANI-Kitan DALE M. BUEGEL, MD.-Yoga and Holstic Health Series NnKA QUISTGARD-Ayurveda TEFLCEYOUTHYOkNEWW m mm8 Y O G AJ O U R N A L . C O M Kaitlin Ouistgaard editor in chief Charli Ornett creative director EDTOR!ALmanaging editor Shannon Sexton senior editors Charity Ferreira, Andrea Ferretti senior associate editor Jennifer Rodrigue associate editor Carmel Wroth production editor Ella Lawrence contributing medical editor Timothy McCall, MD copy editors Karen Seriguchi, Shannon Waite proofreader Linda Rahm-Crites researchers Maya Dollarhide, Sarah Drew, Josie Garthwaite, John Maas contributing editors Annie Carpenter, Jason Crandell, Hillari Dowdle. Kate Holcombe, Sally Kempton, Richard Rosen editorial intern Bonnie Horgos ARTart director Ron Escobar designer Ian Goldberg production designer Robin Briskin art intern Stephanie Bouzard PRODUCT!ONcreative services director Jane Tarver advertising booking and traffic manager Tracy Phelps prepress specialist Paige Ferguson-Tritt color specialist Carol Rossi D!C!TALdirector, web operations Ken Coffelt executive online editor Kelle Walsh manager, web strategy Mariah Rooney web production assistant Allison Blake web editorial assistant Jessica Abelson CONFERENCESconference director Elana Maggal senior conference manager Renee LaRose associate conference manager Alden Conant conference sponsorship associate Kiara McBain conference marketing coordinator Gabriela Centurion conference intern Katherine Garen INTERNAT!ONAL ED!T!ONSPatricia B. 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Abbott ED!TOR!AL OFF!CES475 San some Street, Suite 850, San Francisco, CA 941 1 1 phone (415) 591-0555 fax (415) 591-0733 subscription customer service (800) 600-9642 yogajournal.com Printed in the United States on paper made with !'Ypostconsumer recycled fiber. G CRUZ BAY PUBLI SHING, I NC. 16CHAIRMAN o CEO Efrem Zimbalist III PRESIDENT o COO Andrew W. Clurman SENIOR VICE PRESIDENT o CFO Brian Sellstrom SENIOR VICE PRESIDENT, OPERATIONS Patricia B. Fox VICE PRESIDENT, CONTROLLER Joseph Cohen VICE PRESIDENT, NEWSSTAND Marcia Orovitz VICE PRESIDENT, RESEARCH Kristy Kaus J U N E 2 0 1 2 GAIAM WDDP1Scl.Crippy Crcuncec anc CreenShakti Rbber Yoga Mat Colleen Saidman Owner, Yoga Shanti Studio & Co-director, Urban Zen Health & Wellness New Yoga Mats. Brilliant Performance. Scan here to learn more about Gaiam Sol 1J" yoga mats or go to w .ga|am.com/ga|amsoGaiam is a registered trademark and Gaiam Sol and the "Flower of Life" design mark are trademarks of Gaiam, Inc. or its subsidiaries. BEl N G S' Ccsta|caYcgaTeacheTa|nings1 0 Y O G A J O U R N A L . C O M editor's letter Kai tl i n Qui stgaard vc!lOnOnyOur mlndWhether you're travelinQ this summer or not, Qive yourself a real break. THE WORDS "SUMMER VACATI ON" conjure memories of the carefree, lazy days of childhoodsleeping in, playing outdoors, staining your lips with fresh-picked berries. Oh, that delicious sensation of being completely at ease. My yearning to return to that relaxed and expansive state of mind is often what gets me on my mat. I know that even a few minutes of moving with the breath begins to dissipate any anxiety I've been harboring and leads me to feel peacefl, optimistic, and more creative. Yoga practice can be like a deeply relaxing and rejuvenating mini-vacation in the middle of the day To get a bigger dose of this sweet medicine, there's nothing like going on a real vacation, especially a yoga retreat. Like my childhood summers, retreats offer a chance to let go, lay down your responsibilities, and play! In this Summer Travel Issue, we take you to the hottest spots to practice in Bali, Costa Rica, Hawaii, and Mexico. (See "Saluting the Sun" on page 68to plan your tropical getaway. ) If you're more of an urban traveler, eager to visit foreign capitals, check out "Studio Cities" (page 74) for a peek inside the yoga cultures of Paris, Tokyo, Istanbul, and Sao Paulo. And heed the advice of senior editor Andrea Ferretti, who finds that the best way to get into the groove of a new country is to visit a local studio. But don't make the mistake of waiting for a big trip to enjoy a vacation state of mind. A few days at home focused on self-care, being in nature, and reconnecting with yourself can be deeply rewarding. Indulge yourself in the same kind of healthfl, luscious meals you'd be served while on retreat by trying recipes from retreatcenter chefs (see "Bright Flavors, "page j;).Or simply dedicate a few minutes each morning to the clarity practice suggested by meditation teacher Phillip Mofftt in "Morning Awakening" (page 57) to discover a feeling of true well-being within. I fnd that when I regularly access a worry-free state, letting go of the pressures of daily life for a few moments at a time, tension doesn't build so fercely All those mini-vacations add up to something fabulous, including the fact that when I do take a real vacation, I 'm less likely to spend precious days just blowing off steam. With practice, we might all enjoy our vacations more-plus the days before and after them, as well. + J U N E 2 0 1 2 WWAm/otaPAIN '. SWELLING STIFFNESS. BRUISING ' ` l1l(11 WT2.7S07 1]ltdlGr/For natural relief of bruises, sprains, strains and swelling, use Arnlfora Arnica Gel. It's a safe and efective delivery DPH/0d mDDIdDd lA that helps the black blue marks of bruises go away faster, and relieves muscle pain stifness caused by overexertion.

bVL $2.00on any size Arniflora' Arnica Gel COUPON VAUD AT RETAil STORES ONLY. 00h9uM:UM00NOPNHMH.G 0owjMMe of a Bo&TfrArNnora AmJ C.W|0wmrelted o#Mm.0m00tanferrd.Aroter uswDmwwp|wr.POm&lfe m8m#byoWfao vlue d$2.00 pll.Wcnt he prQide rede cpon on A0N|D0UA"_" WtVm"pp.rg 0HmWw0.W|0w td Nng|e|m.GoOd DOly I0Wb5AC M vlue 1/20 cnt. Redeb mln, 0wyumfr OiSr t ShtbeNnA Ame,O00mmWW5,1Fe00.0e|RIo,lJ 7&.Boed Tafl witlsd )u achek fr $2.08 Wad coupl )u t fr 0H0w0w w.12 PI MANUFACTURER'S COUPON EXPIRES 9/30/2012 Qcontributors Once the editor in chief, CEO, and owner of Esquire magazine, Phillip Moffitt walked away from a career in publishing at the age of 40 to pursue a life dedicated to yoga, meditation, and service. He founded the nonproft Life Balance Institute in Northern California in 1991 to help others in leadership roles fnd the satisfaction that comes from living by their values. " I don't tell people what to do with their lives. I lead them to tell themselves," says Moffitt, author of "Morning Awakening" (Sel Discovery, page 57). Mofftt, who has practiced yoga and meditation for more than three decades and studies in the raja yoga tradition, writes about the art of living skillflly in his latest book, Emotional Chaos to Clarity. Setting an intention, he says, is a critical part of the process. "Working toward your goals is important, but what's the intention behind them? Whatever you're going after, how do you want to be living momentto-moment?" Mofftt is also is a member of the Teachers Council at Spirit Rock Meditation Center in Northern California, where he leads meditation retreats. '^''''''''^^^''''^ f ~wLast year, senior editor Andrea Ferretti traveled to Japan, England, and France with her husband, yoga teacher and columnist Jason Crandell (who wrote "Core Competency, " page 49). After unrolling her mat in a variety of studios -from Tokyo basements to Parisian courtyards -Ferretti was inspired to capture a glimpse of the yoga scene around the world ("Yoga' Global Adventure, "page 8o)."I was inspired by the studio owners. They're passionate about introducing this practice fSan Francisco portrait and lifestyle photographer Sean Dagen (Style, page ]2) has always loved taking pictures: He got his frst camera at age eight and hasn't stopped shooting since. " I spent most of high school in the darkroom," he admits. Whether he's photographing beautifl textiles, posh interiors, or kids in motion, the Syracuse, New York, native says he aims to capture the essence of his subject against a background that adds something to the story " I try my best to bring out whatever the beauty of the subject is, whether it is a beautiflly designed piece of frniture, a child's energy or the inherent beauty of an object." All of his subjects have their draws, he says, but still-life shots give him a welcome opportunity to lose himself in the craft of lighting. "I love to really take the time to light each piece and bring them all together. An object will sit there all day long, never needing a break, while you fne-tune. With a person, you need to be much more spontaneous and free fowing." and growing it in communities where it's not widely embraced yet," she says. Ferretti, who visited Amsterdam and Hamburg this spring, says heading for the local yoga studio as soon as your plane touches down makes a fn entryway into the culture of a place. " It brings home how similar we all are and how common our experience is." 1 . Y O G A J O U R N A L . C O M J U N E 2 0 1 2 Formulated to restore digestive balance * Active lactobacillus + bifidobacterium Patented, triple-layer capsule No refrigeration necessary Survives stomach acid Probiotic Pearls' deliver active cultures of beneficial bacteria straight to your intestine where you need them most to restore digestive balance and relieve occasional gas, bloating constipation.* "hIs statement has nt been evaluated b te Food & Drug mlnlstraton. This product Is nt Intnded to diagnose, treat, cure or prevent an diease. letters keep it in the studio For those who wish yoga to be a mainstream discipline practiced by people from all walks of life, the article "Taking It to the Streets" (Om, Feb. 'I2), about how some yoga practitioners are participating in the Occupy movement, is not a good way to promote yoga to the public. While I respect the political rights of individuals, this article gives an ideological bent to the yoga community with which I do not agree. Add this to your decision to print Lululemon's "Ombama" ad, and it only refects the highly polarized political face some are giving to yoga. Our community should be inclusive for all seeking peace and freedom in this world, not just those of a specifc ideology Davi d Leone, Baltimore, Maryland I can't imagine I'm the only hard-working Capitalist Pig to respond to your article about yogis protesting the so-called inequality and lack of balance in our economic "collective body" (Om, Feb. 'I2). I love my yoga practice but would turn my back so fast if political persuasions were foisted on my group. I boycott the Dixie Chicks and John Mellencamp because they have used their notoriety and fame to sell their political opinions. Yga Journal has crossed the line for me. El l en Hayes, Indianapolis, Indiana no ordinary love Great article about yoga and relationships ( Om, "Sweet on You," Feb. 'I2). As your article suggests, yoga practice provides a great neutral zone for like-minded singles to meet. For my fance and me, there is nothing sweeter than practicing side by side as students. ( We first laid eyes on each other in a yoga class!) Yoga gives couples an opportunity to bond, to work together toward a mutual goal, and to rejoice in the love they share. Grace Wang, Venice, California 1 4 Y O G A J O U R N A L . C O M guy talk Thanks for your article about men and yoga ("The Man Factor," March 'I2). I' m a newcomer to a deeper yoga practice, thanks to an Achilles tendon injury from cycling and running. My wife is a yoga instructor, so I've been in the orbit of the yoga community for more than IO years. But only in the past year have I begun to more fully realize and experience the mental, physical, and spiritual benefits that yoga offers. It's clear to me that many guys shy away from yoga due to the perception that it's a woman-centric activity Steven Morri s, San Diego, California I was disappointed with some of the content in "The Man Factor." Yoga teacher Nikki Costello's comment that she had "ample opportunity to observe ... her type-A, sports-nut, desk-bound students" was condescending and insulting to men. If our goal is to induce men to try yoga, then a looking-down-the-nose viewpoint such as this one will only prove counterproductive. B. Fi ngerhut, Brooklyn, New York As soon as I saw the illustration for "The Man Factor," I gasped. The alignment of the foot and knee of the man at the THE HANFACTOR DECADES AHER MILLIONS OF WESTERN WOMEN EM8RACED THE PRACTICE, VOGA lEVOLVING OMEET THE MODERNMAN front left, and also of the man in the yellow shirt behind him, is dangerous. Even though the illustrator captured the way many male students initially take Virabhadrasana II (Warrior Pose I I), a magazine of your caliber should show the pose with proper alignment. I'm betting I am not the only yoga teacher who winced! Jane Gram, Cuba, New York EDI TOR'S RESPONSE Wetake great care to depict proper alignment when demonstrting asana, as we did with the illustrtions that accompany the pose instructions in "The Man Factor." But our intention for the opening image was to not take it all so seriously. We enjoyed the stylized realism and subtle humor ofthe eye-catching conceptual ilustration by Kagan McLeod We' re sorry that you didn't. pain-free practice I learn so much about alignment from your Basics column. Annie Carpenter's article about Bhujangasana ( Cobra Pose) ( Feb. 'I2) was amazing. I have used her advice about how to open into backbends by engaging more of the whole back and, as a result, I have successfully alleviated my chronic sciatica problem! Pau l a M. Youmel l , Hannawa Falls, New York The exercise instructions and advice presented in this magazine are designed for people who are in good health and physically fit. They are not intended to substitute for medical counseling. The creators, producers, participants, and distributors of voBUOUlDBdisclaim any liability for loss or injury in connection with the exercises shown or the instruction and advice expressed herein. J U N E 2 0 1 2 11 Mf|!mss a gavailable in-store and at lucy.com letters ageless beauty Thanks for featuring the beautifl 51 -yearold Anne O'Brien on the March 'I2 cover. She is an insightful and inspiring teacher, and I would love to see more of her in Yoga Journal If only we could all age like Anne, what a sweet thing that would be! Lynn Ma l ouf, Sonoma, Ca lifornia petite plus Brava to Tracey Morgado for speaking up for size-I2-and-up women who practice yoga (Letters, Feb. 'I2)! I wear a size 12 petite. I struggle to fnd yoga pants that ft and are not too long. If clothing manufacturers make petite pants, why not petite yoga pants? I would enjoy reading more about how yoga benefts people like me. Dana Driscol l , Cypress, Cal i forni a SEND FEEDBACK TO Letters, YogaJournal, 475 Sansome Street, Suite 850, San Frncisco, CA 94III; email: letters@Yogajournal.com fax: (415) 591-0733. Include your name, city, state, and phone number Letters and emails may be edited for length and clarity. 1 6 Y O G A J O U R N A L . C O M I N OU R B LOG "The Y Factor," Neal Pol l ack addresses how yoga teaches us to deal with whatever ari ses, even the distracting and the uncomfortable. Here's what you sai d when we asked: What' s your yoga class pet peeve, and how do you deal with it? My pet peeve is my "monkey mind," which refuses to l et go of thoughts! Suzanne Gabri el Peopl e l eaving cl ass before Savasana (Corpse Pose)-j i ngl i ng keys, pul l i ng Vel cro yoga straps, l etti ng t he door sl am on their way out . Jessica Zarcone I try to be u nderstanding when peopl e snore during Savasana, but that doesn' t mean that for those few seconds I ' m not irritated. Ki anna Stewart When I ' m resting i n Savasana and there's a l oud l ine of students ta l ki ng outsi de t he studi o, I tel l mysel f t hey are happy to be here and cannot contain thei r joy, which hel ps a l ittl e. Ti na Krebs Peopl e texting on cel l phones during cl ass! Heather Hi l ton Peopl e who come to cl ass whil e t hey' re si ck. Summer Brooks Teachers who don' t get off their mats. Kathy Al bers Sweat r unni ng down my face. Ast ri d Bri x My pet peeve is peopl e who have pet peeves. I t' s yoga-l et it go! Adam Sewel l I n the studios where I practi ce, nobody l eaves during Savasana, a nd cel l phones are switched off, because there are rul es that we are gentl y urged to fol l ow. Alexandra Ekkelenkamp When peopl e come to cl ass heavi l y scented, it makes breat hi ng more difficul t for me. Al anna Franchuk Let's l et our an noyances go and l augh, so we can enj oy the yoga commu nity wi th al l of i ts quirks. Keren Cooksey Become a fan at facebook.com /yogajournal. Fi nd our yoga bl ogs at blogs.yogajournal.com. J U N E 2 0 1 2 w1rrvne vppovf d1trve vppovf DIGESTION. IMMUNE HEALTH COMPLEX Controll.d D.linry

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PLAN YOUR NEXT VACATION SEE PAGE 68 L1bringing your practice to life 6 On vacation, there's no to-do list. Let go of all the doing that keeps you from seeing and being with your inner Self" Mari a Garre I yoga teacher and retreat l eader Y O G A J O U R N A L . C O M 19 GLOBETROTTING southern exposure Researchers at the South Pole have good reason to get on their mats. What's a group of international scientists at the South Pole research station to do during a four-month stay in near isolation during the frigid austral summer? Meet for a weekly (indoor!) yoga class, of course. When you're living in close quarters, yoga is a welcome mental escape, says South Pole communications operator Kristina Albrecht. I t helps relieve the stress of being isolated from the world, she says, and "it lets us take our big boots off, feel our feet, and just stretch." 20 Y O G A J O U R N A L . C O M EMPOWER GIRLS RULE Studies suggest that the tween years (ages 9 to 12) mark the onset of self-esteem and body image issues for girls. When digital media executive Jamie Dicken saw her then ro-year-old daughter Juliette begin to struggle with these issues two years ago, she took action. "It was so upsetting to see my beautiful, confdent daughter suddenly change," says Dicken. She and her daughter (both pictured lef) became certifed yoga teachers, and the two now team-teach workshops and eight-week courses for girls and their mothers in San Diego, California. Their GET MOVING have yoga, will travel If you have ti me to spare at San Franci sco I nternati onal Ai rport, follow the si gns to the first dedi cated ai rport yoga room i n North Ameri ca, and probably the worl d. The 1 50-squarefoot space, equi pped wi th mi rrored walls a nd loaner mats, has a no-shoes, no-cell -phones pol i cy and i s open to al l ticketed passengers. AM EL I A G L Y N N program, called Believe in She, combines yoga with journaling and frank discussion of topics such as body image, friendship, and bullying. The aim, says Dicken, is to help the girls become comfortable in their bodies and develop self-confdence while bonding with their mothers and peers. " I truly believe if we have open conversation with our daughters, we can strengthen our relationships with them and shift the self-esteem cycle," she says. Dicken will offer the frst Believe in She teacher training this fall. believeinshe. com A N N A DUB R 0 V 5 K Y J U N E 2 0 1 2 ' o z z o u >: CL|C|C|CCYou can't turn back ti me, but you can take steps to resist the agi ng processes that i mpact vital ity. Source Natural s LI FE FORCE, our award wi nni ng mul ti-vitami n, can hel p you get started. LI FE FORCE achi eved the top score of I / i n an i ndependent sci entific study of bZd mul ti pl e vi tami ns.' 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C 0 ?.`z ::`5 V 0 f0 I C eating wisely by Chari t y Fer r ei r a brl@h! | vOrs On ret reat , food i s f resh, s i mpl e, a nd s u r pr i si n gl y s umpt uous. Why not t ry i t at home? PEOPLE GO ON a retreat to open to something new in both body and mind," says Hugo Roberto Gutierrez Marron, the chef at Haramara, a yoga retreat center near Sayulita, Mexico, known for its fresh, inventive natural cuisine. "The food they eat should caress their senses, elevate their mind, and feed their body and spirit." Wouldn't it be amazing if every meal you ate infused you with such a feeling of wellbeing? Great retreat-center cooking isn't about complicated recipes or spending hours in the kitchen. At Sagrada Wellness, a retreat center near San Luis Obispo, California, chefowner Eva Inglizian prepares rustic familystyle meals that celebrate seasonal produce and whole grains: a layered "fried rice" with brown rice, eggs, ginger, crisp carrots, snap peas, and fennel; kale leaves sauteed with sesame oil, garlic, and sesame seeds; roasted eating wi s ely spa food fresh poblano chilies filled with local goat cheese."People are so moved by the beauty and the freshness of the food," Inglizian says. "When they see how simple it is, they get reinspired to cook for themselves. Which is why people come on a yoga retreat in general -to reconnect, get reinspired, and then take a little bit of that back home with them." Eating well on a retreat feels effortless and satisfing, thanks to the thought and care put into every meal. But even amid your regular routine and responsibilities, you can create the conditions for the kind of easy delicious, healthful eating you enjoy on a retreat by applying some of the principles of retreat-center chefs to your own cooking. kbh | bbb1"Fresh" isn't just a buzzword at retreat centers known for great food. It's the basis for an entire cuisine, which is why many retreat centers grow their own produce or source it as locally as possible. Whether your fruits and vegetables come from the local farmers' market, a CSA program, or your own backyard, the fresher they are, the easier it will be to turn them into a spectacular meal. "Fresher is better for so many reasons: taste, texture, appearance, nutrients," says Denise Roa, the executive chef of the culinary center at Rancho La Puerta, a health and fitness resort in Tecate, Mexico. Among the offerings at Rancho La Puerta are cooking classes using ingredients from the ranch's extensive organic farm. "Take our carrots or spinach, for example. They're so bursting with moisture and their own favors that I don't have to overcook them or mask or enhance their favors with cream, butter, or salt," says Roa. "We teach a minimalist cooking method, and the reward is a vast complexity of favors." Lhb1uk1Lhd| uYou might think that complicated techniques are what's behind the magic that retreat-center cooks work on their raw ingredients, but by mastering a handful -8 YO G A J O U R N A L . C O M mus hrooms wi t h wi l ted spi nach MA K E S Z S E R V I N G S Xi nal ani's chef serves j uicy roasted mushrooms and wi lted spi nach over coarsel y mashed potatoes for a sati sfyi ng entree wi th a variety of fl avors and textures. You can al so serve it wi th qui noa. 2 tabl espoons ol ive oi l 1 Y2 tabl espoons bal sami c vi negar 2 portobel l o mushroom caps (3 Y2 to 4 i nches across) Sal t Pepper 3 cl oves garl i c, peel ed and thi nl y sl i ced 1 0 ou nces fresh, washed spi nach leaves 2 teaspoons l emon j u ice 2 tabl espoons chopped toasted al monds Preheat the oven to 400F. Mi x 1 tabl espoon oi l wi th the bal sami c vi negar i n a smal l bowl and brush both si des of the mushroom caps. Spri nkl e l i ghtl y wi th sal t and pepper. Pl ace on a baki ng s heet and roast unti l tender, 1 2 to 1 5 mi nutes. 2 Meanwhi l e, heat the remai ni ng tabl espoon of oi l i n a l arge fryi ng pan over medi um- hi gh heat. Add garl i c and cook j ust unti l fragrant, about 30 seconds. Add spi nach and turn to coat. Cook, sti rri ng frequent l y, unti l spi nach i s wi l ted but sti l l bri ght green, 2 to 4 mi nutes. Remove from heat, s t i r i n l emon j ui ce, and spri nkl e l i ghtl y wi th sal t. 3 Mound spi nach on two pl ates. Sl i ce each mushroom on the di agonal and pl ace over spi nach. Spri nkl e wi th al monds and serve i mmedi atel y. J U N E 2 0 1 2 P PI Vl n yoga THE DAI LY PRACTI CE TO TRANSFORM YOUR LI FE - 14 OUr5o1yoga gucIcc- 1OO+tcpes- bmed!aIons U & UUdapIans1 0 di sc set i ncl udes 14 hours o yo g a prc tice 1 00+ rc ipes & 6 meditatio ns 30 & 90 d y plans '[1eating wi s ely spa food of simple cooking methods, you'll be able to prepare just about any vegetable in a way that maximizes its favor. Most vegetables can be steamed, sauteed, roasted, or grilled, but each technique imparts its own character, and which one you choose depends on the finished dish you have in mind. Craving a cool, crisp vegetable salad? Steaming yields fresh-tasting, bright vegetables with a bite to themthink summer beans, snap peas, baby carrots, just-tender summer squash. Toss them in a vinaigrette and eat on their own, or add them to cooked grains or beans for a heartier meal. Want to cook firm root vegetables like sweet potatoes and beets for a warm side dish or salad? Roasting concentrates their sugars for a deep, mellow flavor. Need a fast, flavorfl way to cook sliced vegetables like zucchini, eggplant, or bell peppers for tucking into sandwiches? A few minutes on a hot grill yields tender veggies that carry the flavor of the marinade you brush over them before and after grilling. By applying different techniques to different vegetables and taking note of how they transform, says Gutierrez, " you'll develop a kind of sixth sense" for preparingvegetables that translates into a broad repertoire of healthful meals-and you'll have plenty of ideas for what to do with the vegetables you bring home from the farmers' market. bhLd1kb1Retreat-center chefs know that one of the keys to making healthfl food appealing is to include a variety of colors and textures in each dish. "That old saying 'We eat frst with our eyes' applies to everything I prepare," says Roa. "The bold use of color is very appetizing and so easy {to acheive} in all seasons with vegetables. " In your own cooking, think about balancing colors and textures as well as favors. Top a bowl of rice and colorful curried vegetables with crunchy toasted peanuts, shaved coconut, and a few torn fresh cilantro leaves. Add crisp, paperthin slices of raw fennel to a salad of roasted red and gold beets and curly baby spinach leaves. Accompany a smoothly 4 0 YO G A J O U R N A L . C O M bl ack bean sou p M A K E S 1 Z S E R V I N G S At Haramara, SOUpS l i ke thi s one are the basi s for l i ght but nutri ti ous mi dday meal s. Thi s soup freezes wel l , so i t' s worth maki ng a bi g batch and reservi ng the leftovers for l unch t hroughout the week. 2 tabl espoons ol ive oi l 1 oni on, di ced 2 garl i c cloves, peel ed and mi nced red or green bel l pepper, di ced 2 teaspoons ground cumi n 6 cups cooked bl ack beans (about 1 pound dri ed or 4 14. 5-ounce cans) 5-6 cups water 1 tabl espoon tomato paste Salt and pepper to taste 1 Heat the oil in a l arge pot over medi um heat. Add the oni on and sti r frequentl y unti l wi l ted, about 5 mi nutes. Add garl i c and bel l pepper and cook unt i l bel l pepper softens, 2 to 3 more mi nutes. Sti r i n cumi n. 2 Add beans, water, and tomato paste and br i ng t o a si mmer. Reduce heat t o medi uml ow, cover, and cook, sti rri ng occasi onal l y, about 20 mi nutes. Add more water if mi xture becomes too thi ck. 3 Remove about 2 cups of soup and bl end i n a bl ender unti l smooth; return bl ended porti on to pot. Season wi th sal t and pepper to taste. JUNE 2 0 1 2 No flour, only whole grai ns and seeds. Al ways gl uten free, nouri shi ng and del i ci ous. CONSCI OUS EATI NG _;" O""

- wt dwUSDA : r. , . M I" GF @ Jy . R'! Glut n Frwww. marysgonecrackers. com we i nvi te you to j oi n us on facebook NLb NHbUbyoa licoianic20% off at sprigs. com promo code: yogaourna 4 2 Y O G A J O U R N A L . C O M eati n g wi sely spa food pureed red pepper soup with a dollop of bright pesto and a crunchy toasted crouton. When your food is a sensory pleasure, you'll enjoy it until the last bite. LYkuL | d| bh| db1uLhA drizzle of favored vinegar, a squeeze of lime or lemon juice -bright, acidic ingredients like these are one of the reasons that dishes prepared for you on retreat sing with flavor. To put flavorful finishing touches on dishes you cook at home, experiment with freshly squeezed citrus juice and see how just a teaspoon or two can highlight the flavor of soups, salads, vegetables, and fresh fruit. In addition to fresh lime juice, mild rice vinegar is a favorite ingredient of Inglizian, who drizzles it over slices of cucumber and papaya to make a sweet and tangy salad. "It's so simple," she says, "but it really stands out to people." b | d bLdLConventional wisdom says you should eat your biggest meal of the day at midday with a lighter meal in the evening. But warm weather and activity-filled days call for light, easily digested midday meals that leave you satisfed but not so full that you're groggy in the afternoon. At Prana del Mar in Los Cabos, Mexico, guests have a light snack of fruit first thing in the morning, followed by a heartier breakfast after morning practice. The midmorning meal "gives that digestive fre substantial fuel for the rest of the day to help with the recovery of the muscles and to energize the more subtle systems of the body," says founder Erik Singer. Since afternoon practice is only a few hours away lunch is a lighter meal that might include salad greens, whole grains, and lots of fresh fruit and veggies. Whether your days are filled with meetings and carpools or yoga classes and beach time, you can balance your energy throughout the day by eating lightly before periods of activity and making every meal a combination of fresh produce, whole grains, and protein-rich plant JUNE 2 0 1 2 JOURNAL the onl ine marketplace for al l things yoga prAna o|o fbe pre.ent AD Y GA 5t5tyuq| u0 0 ` slu. u0Curried-Cashew Caulilower 1 head cauli flower, cut i nto large florets V2 cup Once Again Orgonic Cashew Bulter 2 tbsp olive oil 2 tbsp curry powder '/4 tsp kosher salt '/2 cup OHce Again Salted Cashews, roughly chopped Preheat the broiler. The rack should be i n the top portion of t h e oven so t he caul i f l ower i s about 3-4 inches away from the heat while cooking. Whisk together the cashew butter, curry powder, olive oi l and salt. Toss the cauliflower and chopped cashews in the curry mixture. Spread out the cauliflower in a single layer on a cookie sheet. Roast the cauliflower under the broiler lor 8 to 10 minutes. until just tender when pierced and golden brown. Check hallway through and flip with a spatula if necessary. Remove fro D the Olen and serve immediately. Serves 6. Enjoy! o r mEmployee-owned since 1976, we develop and support fai r trade, smal l organic co-ops and farms, and educational, medical and employment programs i n Nicaragua. Our annual donations provide assistance to i mpoverished Americans, disaster victims, and community support efforts. You embrace our values wi th the purchase of every j ar of Once Aga i n. Together . . . we spread integrity. Onee Agin W $precd inte,rit." Find us at your lOal co-op or natural lructs store. W .cePgBNutbuttef.c0mY O G A J eati ng wi s ely s pa food foods such as beans and legumes. "For the midday meal, I like to focus on complex carbohydrates like wild rice, quinoa, and all sorts of beans," says Jean-Baptiste Belledent, the owner of Xinalani in Puerto Vallarta. "This takes care of the high energy needs of the day instead of giving you peaks of power and letting you down when you really need it." b1 1ukbW111h d1ukL1When you satisfy your sweet tooth retreat-style, you might be surprised at how the taste of foods like fresh fruit, dates, coconut, and raw honey edges out the desire for more refined, processed desserts. Shift your palate by making water mel on and l i me agua fresca M A K E S 2 TO 2 '2 C U P S On hot summer days, Eva I ngl i zi an of Sagrada Wel l ness i n San Lui s Obi spo, Cal i forni a, bl ends thi s sweet, refreshi ng dri nk and freezes i t unti l i t' s sl i ghtl y sl ushy. You can substitute other ri pe frui t, such as strawberri es or other ki nds of mel on, for the watermel on. 4 cups cubed, seeded ri pe watermel on % cup water Jui ce of half a l i me, pl us more to taste Agave syrup (opti onal ) Pl ace the watermel on i n a bl ender and puree unti l s mooth. Add the water and l i me j ui ce and taste, addi ng agave and more l i me j ui ce i f desi red. JUNE 2 0 1 2 /II LDc c$$cULI3I$ ./IIIU 0Uc.PROTEI N Samf 5 1 g, PROBI OTI CS d I Same as 1 yogurt cup (1009) OMEGA-3 Same 85Z J servlnl 0l S0ODall-t n-one nutri ti on l shake 8zHRY3 mxgT fFI B R @Same as ./ slices of whole wheal bread GREENS Sam. as Jservlr\s Ovr'etabl ANTI OXI DANTS Same as Z.1cups of blueber ries RDI VITAMI NS & MINERALS Made exclusively from plant-based whole food ingredients, just one serving of Vega One provides all the complete foundational nutrition your body needs to build your day on. Great tasting with absolutely no preservatives, added sugar, or artifcial favors or colors, Vega One is also dairy, soy and gluten free. LVCIjtDID_jOU DCCd, DOtDID_jOU dODt.UHU^ WB4 6 Y O G A J O U R N A L . C O M eati n g wi sely spa food a habit of indulging i n naturally sweet treats. At Xinalani, the cooks blend ripe mango pulp and freeze it for a smooth sorbet without added sugar, something you could also try with ripe strawberries, peaches, or melon. " The natural sweetness of fruit gives you the same rush of pleasure and energy" Belledent says. At Sagrada Wellness, Inglizian makes an icy thirst-quenching agua fresca from just three ingredients: ripe watermelon, fresh lime juice, and water. "You could add a little agave if you like, but usually the pure sweetness of the watermelon is enough," she says. -Charity Ferreir is a senior editor at Yoga Journal. She last wrote about raising a picky eater for the September 211 issue. ca rrot bread M A K E S 10 S E R V I N G S At Xi nal ani , the day begi ns with a breakfast buffet of fresh fruit and baked goods, i ncl udi ng this moi st carrot bread. 2 '2 cups al l -purpose fl our 1 tabl espoon baki ng powder 2 teaspoons ci nnamon teaspoon baki ng soda Pinch sal t 2 cups shredded carrots 3 l arge eggs % cup raw or l i ght brown sugar % cup canol a oi l tabl espoon vani l l a cup chopped pecans '2 cup mi l k or soy mi l k 1 Preheat the oven to 325F. Li ghtl y oi l or butter a 9- i nch l oaf pan. 2 I n a bowl , sti r together the fl our, baki ng powder, ci nnamon, baki ng soda, and sal t and set asi de. 3 I n a l arge bowl , mi x carrots, eggs, sugar, oi l , and vani l l a unti l wel l bl ended. Fol d the f l our mi xture i nto the carrot mi xture unti l j ust combi ned. 4 Gentl y sti r i n the pecans and mi l k and pour the batter i nto the prepared pan. S Bake unti l the top i s gol den brown and a tester i nserted in the center of the bread comes out wi th moi st cr umbs attached, 50 to 55 mi nutes. J U N E 2 0 1 2 Register by June 1 and Save! 30+ Master Teachers I ncl uding: Seane Corn I Ana Forrest Dharma Mittra I David Swenson + EVENI NG KI RTAN WI TH DAVE STRI NGER GOLD SPONSORS onu88 * @ manduka SILVER SPONSORS vegtanan Wluc.c OMlMOBLDYu u ivt:\a ut i tt tv uorte r u1l ul u lemon ' athletlca yoa.oriS WA|K

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P|AY-YOuLan| l NCkA5DFLXl l LlTY, mOlLlTY, ANDkANGOF mOTlON`o 9 8 FEE L THE DI FFERENCE SHOWS I MPROVEMENT I N JOI NT COMFORT WITHI N Fi nal ly, the next generati on i n j oi nt comfort, mobi l ity, fl exi bi l ity, and range of moti on.* Sol gar N Z bri ngs together bi o-active nutri ents that work to create a fast-acti ng approach for occasional 'tweaks' and j oi nt stresses brought on by exercise, sports, or physical activity.*1 Start to get back on track fast - when s ti ff joi nts occasi onal l y say no . . . Sol garr NO 7 says YES! S Impnt i !wOmwt 7 gFI The OfferoccI Wcrat t0Alwr Oucoemr nvnce qQgTHCOMPLT LI NOF5OLGAk NUTkITIONAL5UPPLMNT5 I 5AVAlLABLATFI NHALTH FOODkTAlLk5 WOkLDWlD.FOk 5TOk LOCATION5AND ADDlTIONAL I N OkMATION, VI5ITWWW.5OLGAk.COM Ok CALL 1.00.645.2246*These statements have not been evaluated b the Food and Dru Administration. This roduct is not intended to die nose, treat, cure or revent an disease. ` This statement is based on two human studies of 5LOX|NAdvonced using subjective measures in which participants rate their joint health. I n these studies, ofter 7days, improvement continued to be seen, including in biomarker analysis. 6 5 DAYS*l . >Q CCCJ U N E 2 0 1 2 align 7 refine by J as on Cr andel l cOr0cOmp0!0ncyFi re u p you r deep core and i n ner l eg muscl es action plan I n these poses, you execute three mai n acti ons. You adduct (squeeze together) the i nner thi ghs; engage the transverse abdomi nus (a deep abdomi nal muscl e that wraps around the torso from front to back and from ri bs to pel vi s); and contract the hi p flexors and the rectus abdomi nus (a.k.a. your "si x pack"). to bui l d st rong a bs. WHEN YOU SEE yogis doing an arm balance with finesse, they look as light as a feather. They make the pose look so easy that you might forget how much strength it requires. But the inverse is actually true-to make a difficult pose look effortless, you need to be plenty strong. Yoga doesn't build brute force. It teaches you to cultivate a different type of strength: the strength that results from physical integration and connection. Physical integration is that sense of coordinating different parts of the body so that they work in concert. It's the idea that we become exponentially more powerfl when the whole body works in unison rather than when we isolate a muscle or muscle group. When we learn this, and feel it, we have the powerful and benefcial experience of being whole. A key way to learn physical integration is to work the core abdominal muscles. By simultaneously activating your inner thighs, your deep abdominal muscles, and your breath, you' ll build integrated strength that will affect all of your poses. the end game By si mul taneousl y engagi ng your i nner thi ghs, hi p fl exors, and abdomi nal s, you wi l l devel op greater core strength, bui l d greater stabi l i ty, and rei nforce a feel i ng of connecti on throughout your whol e body. Y O G A J O U R N A L . C O M 49 CENTER Joi n our uni que al l -i ncl usi ve Yoga Al l i ance registered trai ni ngs on the pri sti ne southern Paci fi c coast of Costa Ri ca. Merge the physi cal and contempl ati ve practi ces of yoga whi l e deepeni ng your connecti on wi th the earth. Further explore the path of yoga through three i ntensives i n paradi se. ali gn + refine warm-up These poses can be placed nearl y anywhere i n a sequence. You can do them before Surya Namaskar (Sun Sal utati on) and standi ng poses to awaken your mi dsecti on and generate heat. You may al so put them in the mi ddl e of your practi ce as a l ead-up to arm bal ances, i nversions, twists, backbends, or forward bends. After you fi nish these poses, take Supta Baddha Konasana (Recl i ning Bound Angl e Pose), wi th your l egs supported, as a counterpose. Then rest i n Savasana (Corpse Pose). Try taki ng your heel s as wi de as your sti cky mat to hel p you rel ease and soften your abdomi nal s and i nner thi ghs. core integration, with a block how to This is not a big pose; its small yet . a++ a. a ... =& a .=&&. .+aa&.aa & + + aa. a =++&=~. .a&a .====+ a.a=+.a=+ .=. deeply challenging action will instantly bring

why this works It acti vates ; attention to the midline of your body When the abdomi nal muscl es and hi p you learn to work your inner thighs and your flexors. Squeezi ng a bl ock be-

.... . .Od;' ...... . back with your knees bent and your feet on the foor hip-width apart. Place a block between your thighs. Position it so that the longest side is parallel to your thigh bones. This will maximize the amount of contact between your inner thighs and the block. Rest your hands on the foor comfortably Squeeze the block frmly with your inner thighs and bring your attention to the sensation of your adductors as they engage. Bring your pelvis into a posterior tilt: Draw your hip points up and away from the top of your thighs until your lower back touches the foor lightly Retain this as you pull your navel toward your spine and feel your abdominals kick in. You'll feel a hollow sensation between your navel and pubic bone. Finally add your hip flexors into the equation by lifting your feet an inch or 2 off the mat. Lifting your feet higher is less challenging -if possible, keep your feet hovering just barely above the foor. As you sustain the pose for 5 to 10 breaths, continue to squeeze the block frmly; pull your hip points up, and foat your feet a touch above the foor. Then lower your feet to the floor, relax all effort, and rest for a few breaths before repeating 2 to 3 more times. J U N E 2 0 1 2 gO_ tO8sali gn + refi ne pari purna navasana full boat pose, variation how to Sit on your sticky mat with your knees bent and toe tips on the foor. Place the block between your thighs with the longest side parallel to your inner thighs. Lengthen your spine: Press your fngertips into the foor behind you, root your sitting bones down, and lift your chest. Draw your lower belly toward your spine, squeeze the block, and lift your feet up until your shins are parallel to the foor. Feel the strong contraction of your inner thighs, hip fexors, and abdominals as they fire together and pull toward your center. NcD/FFEREN(E BETWEEN WALKING YOUR D AND YOUR D WALKING Get the ener' '0u need to alwa's sta' in chare. Our 100% all natural E Whites are a complete source of protein and 1/1 the calories of shell es. E Beaters. The real thin. Onl' better." UNbLbLL.For more information and delicious recipes N eggbeaters.com 5 2 YO G A J O U R N A L . C O M =====~---==-==--~--==== = ==-==~-- ===-=== ===== --- = ==== ~===========-========-why this works Squeezing the bl ock strengthens your i nner thi ghs, compl ements the work your hi p fl exors and abdomi nal s are doi ng, and focuses your attenti on on the mi dl i ne of your body. f Now take your fingertips off the ground and reach your arms forward with your palms facing each other. Gently draw the inner borders of your shoulder blades toward your spine to create stability and awareness in your upper back. If your lower back rounds or your chest drops when you lift your fngers away from the foor, simply bring them back to the foor. Keeping your inner thighs strongly engaged requires constant attention because the intensity in the front of your thighs will tend to preoccupy your mind. Squeeze the block enough that you feel the inner thighs tire at the same rate as your abdominals. After 5 to 6 breaths, remove the block and lower your feet to the floor. Repeat 2 to 3 times. ( A )I100" 00WHCConAgraloods, lnc.Al' HightsHeservedJ U N E 2 0 1 2 ArcYouAblc to btrctchYouroodntakcto LctAll thc PutrtonYouPccdAlbion's Organic Mi neral Amino Acid Chelates Gentle Safe Readily Absorbed Highest Quality Less Interaction with Food and/or medications For more i nformaton on the benefts of our mi neral ami no aci d chel ates visit our website at www. Al bi onNutritionaI Facts.com Albion Mineral Amino Acid Chelates (key-lates) There are several diferent types of minerai chelates on the market today but none that come close to Albion's in effectveness, clinical research, and industry acceptance. We bond our minerals to natural amino aci ds, the building blocks of all proteins in your body so they are assimilated naturally by your body with less side efects and interactions with food in the Gl tract. Doctor's Health Care Professionals Albion chelated minerals are the most recommended organic minerals by doctors and health cafe professionals. They are the only patented ami no acid chelates on the market. Proven by numerous independent and sponsored clinical studies with women, adolescents and children. Backed by years of use world-wide. - Kosher - Hypoallergenic - Halal - Gluten Free - Vegetarian friendly :) Look for the Albion Gold Medallion or the Albion name on the bottles of these companies using Albion chelated minerals in their formulations: /ttbee's4loiooootbe/osde,/tsbowsootbeOuts/de.I n Canada: Metenics I; Gu' ;tWMWW^M!WI n Europe: JThese .!tements hve not been evaluated by the .This product is not intended to diagnose, treat, cure or prevent any disano.

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0 ALB030612m HUMAN NUTRI TI ON ali gn + refi ne forearm plank pose how to To prepare for Forearm Plank, come onto all fours. Place a block between your thighs and squeeze it. Bring your elbows to the ground. See that your shoulders are directly above your elbows and your upper arms are vertical. Align your forearms so that they're parallel to each other, with palms facing down. Lift your knees and straighten your legs. Step your feet back until your legs, pelvis, torso, and head are all in the same horizontal plane. Root firmly into the foor with your forearms, lift the back of the heart, and broaden your shoulder blades. Fire up your core by pulling your hip points toward your navel as you lengthen your tailbone toward your heels, and engage your abdominal muscles. Support these actions by squeezing the block. It's important to be vigilant and troubleshoot this pose. Notice if you lift your hips too high, roll the front rim of your pelvis toward the floor, or overarch your lower back. (If you can't tell, you can always ask a friend to look at you or snap a quick photo.) Beware of dropping your head lower than your shoulders. All of these "don'ts" crop up as your body's mgoteocbetkotbt,n8adig botogmbedb,1oser1obo/5 4 Y O G A J O U R N A L . C O M o == =o ===== = == ==== ========-+======================- ====== =========== == = == === r1 why this works Forearm Pl ank is more chal l engi ng for the abs and hi p flexors than Pl ank Pose because of pure physi cs. Your upper body is cl oser to the floor i n Forearm Pl ank, whi ch changes the di st ri buti on of your wei ght and forces you to work harder to support yoursel f. Squeez-ing the bl ock between the thi ghs engages your l egs, whi ch helps keep your pel vi s and l ower back al i gned. :.. ............. .. ......... . .......... ......:way of compensating for a lack of core strength. They also prohibit you from getting the full benefi t of the pose. To do a pose successflly rather than just survive it, keep your attention on the key actions of the posture. After 5 to 6 breaths, slowly lower your knees to the foor, remove the block, and rest in Balasana (Child's Pose), savoring a job well done. Repeat 2 to 3 times. + Jason Crandel l teaches al i gnment-based vi nyasa yoga workshops and teacher trai ni ngs around the worl d. For more i nformati on, vi si t him atjasonyoga.com. $ock$, $ondol$ ondmorewww.foe$ox.com1 .877.486.3769 J U N E 2 0 1 2 VPYb NLVbPN LLObUHb L LPL LMbP ObLVbbbUHb HbM UM wUPLY.1 MAXl MUMOMEGA-370% Fillers O/I, and br' Fats Omg3 -pt1s SpeCrttoJ' OmD 3 @lsogt Super Cri ti cal Omega starts by putti ng 1 025 mg of pure, concentrated, super cri ti cal l y extracted Omega-3 i n each fi sh gel . That's equal to taki ng THREE softgel s of most other brands. 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For more i nfo or a l ocati on near you, cal l 1 - S00- S30-1 S00 or vi si t www.ultimatefishoils.com. . - . : ( &-oI Yoga]ourna|nowava| | ao| eon|LLb.A NOOK Tabl efM Choose from over two mi l l i on books, newspapers, and magazines-l i ke Yoga Joural. Enjoy the best in entertai nment, pl us email, Web, and thousands of must-have apps. Experience NOOK at your neighborhood Barnes Nobl e or visit NOOK.com |LLDy ba|nCs |CD|Cself-discovery by Phi l l i p Mof f i t t mOrnln@wk0nln@sta rt you r day wi t h a s i mpl e rout i ne t o soot he you r emot i ons, stave off st ress, and hel p you create t he l i fe of you r drea ms. WHEN YOU R YOGA TEACHER invites you to "set an intention" for your practice at the beginning of class, it's for a good reason that extends beyond your yoga mat. Intentions can play an important role in your life when you're faced with diffcult whether you're struggling to fnd ease in a pose or dealing with emotional turmoil. Intention is essentially the capacity to stay in touch with the core values that you wish to live by as you pursue your life's goals and engage with others. Being grounded in your intention literally changes what you perceive in a situation and how your mind interprets what you perceive; it also affects how you act on what you perceive. Knowing what is essential to you allows you to respond to life's ups and downs with a clear mind and an open heart. Your intentions also support you in making choices and decisions, help you endure anxiety and stress, and enable you to bear disappointment and diffculty with equanimity Of course when diffculties arise, it's easy to get swept up in strong emotions and lose awareness of your intentions. You may do or say something that isn't aligned with your intentions and regret it later. So, just like learning new yoga poses takes practice, developing continual awareness of your intentions also requires practice. There is one practice that you can start straight away, with very little effort or investment of time, that can immediately enhance your ability to live from your intentions. I call this practice "starting your day with clarity" If you try it for just 5 to 30 J U N E 2 0 1 2 YO G A J O U R N A L . C O M 5 7 VN|| o1| LE x p o Tco wo' ' ooss, coo |c ood\oow'odgoovoo|Barbara Carrellas Dr. Daniel Gol eman Deborah Ki ng Mi chel l e Pi l l i ps Gary Qui nn I James Twyman I Robert Schwartz I Christian Tzolkar Media partners Dr. Baskaran Pi l l ai San Diego Contion Center lyog 1 1 1 W Harbor Drive, San Diego, CA, 92 1 0 1 5, Y O G A J O U R N A L . C O M s elf - di scovery minutes after you wake up each morning, while you're still lying in bed, you can dramatically improve your sense of wellbeing and reduce the amount of emotional chaos in your life. You may be skeptical and think this sounds too simplistic, but if you give this practice a try you'll quickly discover that the period of time just after waking up in the morning provides an incredibly rich opportunity for developing new habits of mind. fRESH START Think about that moment when you frst wake up. You may not have even opened your eyes yet, but your mind is already busy forming an attitude about how you feel and about the day ahead. What your mind does right after waking strongly affects you throughout the day; it creates the context for how you will perceive, interpret, and respond to all the things that will happen to you. Your mind is fresher, quicker, more fexible, and less perturbed in those first moments after waking up than at any other point in the day Therefore, it's the perfect time for orienting yourself and grounding yourself in your intentions. You are less defned by your stories, less consumed by the soap opera of your life, and not so trapped in your persona. (This is the reason that spiritual communities consider the early morning hours to be ideal for prayer and meditation.) TUNE I N The practice of starting your day with clarity begins with becoming mindfl of what's true in your body and your mind when you awaken. So while you're still lying in bed, notice if you feel rested or if you're still tired. Is your body tense or at ease? What parts of your body are relaxed? Next, observe your mind and notice whether it is relaxed or tense, quiet or busy Is it resting, planning, complaining, rehearsing, or remembering a dream? Is it fzzy or clear? Is it experiencing an emotion such as excitement, dread, or fear? Now you know exactly what needs your attention. The next step is to use your body as an object of contemplation. Let's say that J U N E 2 0 1 2 on a particular morning you don't feel rested; or you feel rested, but parts of your body are tense; or, when you think about your day parts of your body tense up. All of these states are common. But even if your body feels fne, taking a few moments to appreciate the feeling can have a positive effect on your mind, and it can greatly enhance your ability to stay relaxed in your body throughout your day In response to whatever you discover to be true in your body continue to lie in bed, and do a body scan. In a body scan, you progressively tense and relax each part of your body as you imagine healing energy moving through it. You can start at your head and move down your body or begin with your feet and move upward. Invite your breath to move into those places in your body where you feel tightness, pain, or numbness. Not every part of your body will completely relax in response to the body scan, but most people report experiencing an increased sense of ease afterward. If you have a high degree of emotional turmoil in your life or a great deal of pressure at work and wake up tense every morning, this progressive relaxation can help you release that tension before beginning your day This in turn makes your day much more bearable and can even help you be more effective in dealing with challenges. When the body feels relaxed, the mind tends to relax and become more able to absorb the shocks that you encounter throughout the day If you are dealing with a physical and/ or emotional trauma that is either happening now or is a relic of your past, an early morning body scan can help you distinguish between the emotional disturbance and the physical chall enge, which oftentimes are conflated in your mind. This discernment makes it possible for you to soothe yourself and calm your mind. Consequently you may find that your view of the trauma changes. Rather than viewing it as fxed, you start to see your trauma as an event in the stream of t he l ove i nsi de Tap into your most intuitive, intentional self with this seven-step reflection. YOU CAN ENHANCE THE PRACTI CE of starti ng your day with cl arity by cul tivat i ng an attit ude that focuses on your effort rather than on the resul ts. I cal l i t an "as best I ' m able" practice. The goal is to al i gn your values wi th your words and acti ons throughout the day. Ask yourself if you t rul y want to make thi s practi ce a core attitude i n your dai l y l ife and, i f so, what i t means to you. 2 Engage in thi s practice each morni ng by stati ng to yourself, "I i ntend to treat each part of thi s day as an offeri ng by l i vi ng it as best I ' m abl e." 3 Throughout the day .., practice bei ng mi ndful of your atti tude as you go about your vari ous acti vi ties. . f 4 Remind yourself 7 throughout the day that you i ntend for al l your words and acti ons to ari se from an atti tude of "as best I ' m abl e." J U N E 2 0 1 2 _ Notice when your atti - tude is one of j udgi ng yourself for not doi ng your best, and consci ousl y remi nd yourself, "Even i n these ci rcumstances, I wish to do the best I ' m able." 6 Be mindful of those times when you actual l y speak or act from thi s attitude, and acknowl edge to yourself that you have l i ved out your commi tment. r 7 When others demand that you meet thei r expectati ons, respond by sayi ng that you are doi ng the best you are abl e to do. However, beware of maki ng a fal se cl ai m, and don' t fal l i nto the trap of usi ng hi ndsi ght to redefine your best effort. c|sfeel-good footwear Ofering CarbonFree shi ppi ng! 0 :1 See enti re brand sel ecti on at planetshoes.com/juneyoga 0" . YO G A J O U R N A L . C O M 5 9 6 0 YO G A J O U R N A L . C O M s e I f - d i s c ove ry your life that i s characterizing your experience at this moment but that does not define you forever. QUI ET YOUR MI N D Once you've completed your body scan, turn your attention to what's going on in your mind. There are some people who wake up every morning with throughout the day. Another benefit is that you become more skillful at relaxing your mind whenever it becomes tense during diffcult moments. I MAGI N E YOU R DAY After relaxing your body and mind as best you're able, the next step is to contem-plate what lies ahead. First, picture the day in your mind. Observe your attitude as you imagine the various aspects of your day and the tasks you will be undertaking; it will shift dramatically depending on what activity you're focused upon. a sense of ease, quiet, and spaciousness in their mind. However, most people tend to wake up feeling tense, anxious, or even fearful. They become overwhelmed just thinking about all the things they have to do and begin to feel dread or antipathy toward the day ahead. Does this sound familiar? As you begin to notice what your mind does when you wake up, you may discover that you are caught in a pattern of looking for the diffculty that lies ahead in your day and making negative comments to yourself about what has to Thi s col umn i s adapted from Phi l l i p Moffitt's latest book, Likewise, you will notice different physical sensations in your body depending on which activity you are thinking about. When you focus on something that's diffcult or requires a lot of attention, pause, breathe, and allow your body and mind to relax. Repeat this process of imag-Emotional Chaos to Clarity: How to Live More Skillfully, Make Better Decisions, and Find Pur-pose in Life. be done. This negativity creates tension and establishes a bad attitude. What an unskillful way to start your day! Notice too how your mind reacts to having either a good or a bad night' s sleep. If you slept well, you may take it for granted, never pausing to appreciate the good fortune of peacefl, refreshing sleep. But if you stay mindful, you will discover that a feeling of gratitude can be calming to your nervous system. If you had a poor night's sleep, you may feel sorry for yourself and complain internally Be mindful of how this attitude toward your sleep affects you. Does the complaining, irritation, or frustration serve you in any way? Now begin to focus on your mind, just as you did with your body Is there underlying tension? Is it racing? Jumpy? If so, invite the mind to relax. You can evoke this feeling of relaxation by focusing on a soothing memory or image, or refecting on something you're grateful for. Over time, the practice of starting your day with a relaxed mind helps create a new habit of maintaining a relaxed mind ining, noticing, and relaxing until you feel centered. This feeling of centeredness becomes your reference point when you're actually engaged in the difficult activity you imagined. VI SUALI ZE YOU R I NTENTI ONS After a few weeks of imagining your day and noticing how your mind and body respond, add the practice of remembering and clarifing your intentions. While you're lying in bed, invoke the intentions you are committed to living from every day Imagine your day and visualize how you will manifest your intentions during your various activities. You don't need to go into a lot of detail; the purpose of this practice is to cultivate a general feeling of living from intentionality Reconnecting to your intentions clears up negative, anxious, and resentful attitudes that may already be present when you wake up or that could potentially surface later in the day If you are anticipating that a diffcult situation will arise, you might imagine some of the ways you could become lost, anxious, fearful, greedy or J U N E 2 0 1 2 L yO. L 5 J-y/.. New York Ci ty Vat 5peCI aI quaI Ity 00 l DfI ng t0 teY0gaV0fK5 teaCef tfal nI ng?I bri ng a deep passi on for yoga phi l osophy. At fi rst it seems daunti ng and di ffi cul t to understand but after much di scussi on and debate, i t i s actual l y qui te si mpl e, l ogi cal and accessi bl e to anyone. MyfaV0fItetI ng aD0ut teY0gaV0fK5 TeaCefTfal nI ng?I l ove how i ntel l i gent i t i s at i ts core. The YogaWorks trai ni ng method i s at fi rst gl ance strai ght forward, but over ti me one can see how much room there i s for i ndi vi dual i ty and creati vi ty. I t i s trul y i nfi ni te i n possi bi l i ti es. A fun faCt aD0ut me?I worked at CAA for a tal ent agent in Beverl y Hi l l s and at Madonna' s record company, Maveri ck Records. My ZOIZteaCeftfaI nI ng 5Ce0uI e?Joi n me in NY thi s August and September for 200-hour trai ni ngs and a 300-hour trai ni ng in August. photo courtesty of Cai tl i n Cassel l a To l earn more about our teachers, go to youtube. com/YogaWorks Yo U YOGAWORKS TEACHER TRAI NI NG CODBC B |O|BD BOV| 5O|OOBj310. 664.6470 x159 teachertrai ni ng@yogaworks.com yogawo-sOR EVE Y 00 bal i brazi l cal i fornia canada colorado costa rica florida france georgia germany greece guatemala hawaii hungary i l l i noi s japan massachusetts mi nnesota new hampshi re new jersey new york north carol i na norway ohi o oregon pennsylvani a phi l l i pines spai n switzerland tennessee turkey virginia washington washington d. c. wisconsin 62 Y O G A J O U R N A L . C O M s elf - di scovery desperate and then visualize how you might respond differently from your intentions. Having just a moment's clarity about this "hot spot" in the early morning will be a major help to you when you are actually going through it later in the day. The situation won't feel so charged, and you're less likely to get caught up in your habitual reaction. Even though it is challenging, you will be OK because you're grounded in your intentions and not grasping at a particular outcome. The nature of the mind-body connection is such that if you begin to contract in response to a diffcult situation, you will feel it in your body as fatigue, nausea, or tension. The practice of visualizing your intentions early in the morning can provide you with a technique for grounding yourself if you start to experience any of these sensations in your body Wherever you are, whether it's your workplace or your home, take a few minutes by yourself to become aware of your body relax it deeply and remember your intentions. The point of this practice is not to visualize happy endings to the various activities in your day but rather to develop the capacity to meet them skillfully with clarity and ease. The chances that you will experience a positive outcome are greater if you are focused on how you are engaged in the activity rather than if you are focused on the outcome [

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