namaste newsN E W J E R S E Y

AUTUMN ISSUE 2010 • VOL. 2www.njnamastenews.com

Get Ready for the Holidays!The Veggie Chick’s Holiday Gift Giving Guide

Healthy Holiday Recipes

29 Gifts: A Transformative Giving Exercise

Fall Events Calendar

Plus:Traditional Thai Massage

And more HEALTH and LIFESTYLE articles inside

C E N T R A L J E R S E Y ’ S Y O G A & H E A L T H Y L I V I N G G U I D E

FREE

yoga & chiropractic: partners in spinehealth

Inner Light Yoga Center 1626 Route 130 N, K-3

North Brunswick, NJ 08902

732.951.1100 www.ilyc.com

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Certified Instructors * Classes for all Levels Private and Group Sessions * Yoga Therapy

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N E W J E R S E Y

AUTUMN ISSUE 2010 • VOL. 2www.n jnamas tenews.com

Get Ready for the Holidays!The Veggie Chick’s Holiday Gift Giving GuideHealthy Holiday Recipes29 Gifts: A Transformative Giving Exercise

Fall Events CalendarPlus:Traditional Thai MassageAnd more HEALTH and LIFESTYLE articles inside

C E N T R A L J E R S E Y ’ S Y O G A & H E A L T H Y L I V I N G G U I D E

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yoga & chiropractic: partners in spinehealth

From the Publishers

namaste newsN E W J E R S E Y

PUBLISHING STAFF

PublishersBrian J. CritchleyTarra J. Madore

Editor-in-ChiefBrian J. Critchley

Creative DirectorTarra J. Madore

Graphic DesignerStephanie Laudien

Advertising Sales RepresentativesSydney BernsteinWhitney Kasserman

Jessica Silva

Contributing WritersLisa Nicole Chen

Amy ChuLisa DekisBobbie EllisHelen Hsu

Kathy Kady-HopkinsBlanche E. KingJeffrey LaSalle

Amanda NicholsonKathy Rana

Nancy Sheehan

Contributing PhotographersHelen Hsu

Harry Rossmann

Special ThanksAnita-Marie Conway

Joe SukotskyMackey’s Orchards, Belvidere, NJ

We Welcome Your Feedback!732-659-7365

brian@njnamastenews.comtarra@njnamastenews.comwww.njnamastenews.com

© 2010 by New Jersey Namaste News LLC. All rightsreserved. Although some parts of this publication may bereproduced and reprinted, we require that prior permissionbe obtained in writing. ISSN# 2157-1457.

All material and information which appears in New JerseyNamaste News is presented for informational purposes only.Always consult a physician if you have questions concerningyou or your family’s well being. All information in this maga-zine is presented as is without any warranty of any kind, expressor implied, and is not liable for its accuracy, for mistakes, errors,or omissions of any kind, nor for any loss or damage caused bya user’s reliance on information obtained in this publication.Under no circumstances will New Jersey Namaste News LLCbe liable for any special, indirect, or consequential damages orany damages whatsoever resulting from use of this magazine orinformation presented within.

Cover photo by Helen Hsu

Dear Reader,

T he autumn always seems like a time for giving. It’s the time of year when MotherNature gives us the gift of warm, clear days and cool, crisp nights - not to mention anoverwhelming bounty of delicious fall produce. It’s the time of year when we set aside

an entire day as a way to give thanks for our many blessings of the past year on ThanksgivingDay. For most of us it’s also the season where we focus a lot of energy on finding the perfectgifts for the loved ones in our lives to celebrate the holiday season.Keeping in mind the giving spirit of autumn we have several articles themed on the topic.

The Veggie Chick checks in with her conscious holiday gift giving guide to take the guess workout of rounding out your shopping (or wish) list this year. Brian’s written an article on the book29 Gifts, a touching story about how one woman turned a difficult diagnosis into a worldwidegiving movement. After reading the book, he followed the book’s prescription of giving 29 giftsin 29 days and shares his experiences in the Cultivating Karma section. We also have an arti-cle about how a group of women are giving the gift of yoga to the Deaf community in centralNew Jersey. If you’d like to give yourself the gift of yoga and good health this autumn, of coursewe have plenty of articles on how to do that, too! From Tarra’s guide to alignment intrikonasana to information on going vegan or experiencing Thai Yoga Massage.Of course we’d be remiss if we didn’t take the time to offer a gift of gratitude to all of our

wonderful readers who have written in with kind words, offers to contribute articles, andphotos of themselves in strange places for our Yoga Is Everywhere contest. One of the great-est gifts we all share is that of our vibrant yoga community here in New Jersey. If you needfurther proof, you need look no further than the excited yogis on our cover who gathered atMackey’s Orchards in Belvidere, NJ to celebrate the coming of autumn by doing vrksasana,or tree pose, together.Hoping your autumn is full of joyous giving of gifts, gratitude, and good food! c

Namaste,Brian & Tarra

PS: As always, we’d love to hear what you think of New Jersey Namaste News.Email us at brian@njnamastenews.com and tarra@njnamastenews.com.

4 ■ Autumn 2010

WELCOME6 Yoga Buzz

9 Reader Photos: Yoga IsEverywhere

10 The Veggie Chick on Holiday

Gift Giving

MINDFUL EATING12 A Traditional

Holiday Feast –Vegetarian Style!

14 The ABC’s ofGoing Vegan

16 Vegetarian FineDining

YOGA & HEALTH17 Balancing Act: On

and Off the Mat

18 Traditional Thai

Medical Massage

20 Trikonasana: From

Solid Foundation to

Ultimate Freedom

22 Yoga & Chiropractic:Partners in SpineHealth

24 Reclaiming YourRasa

25 Put Your Best FaceForward

26 Yoga Travel: VisitingSewall House Yoga Retreat

CULTIVATINGKARMA28 29 Gifts: A

TransformativeGiving Exercise

30 Standing Split

32 Sutra Spotlight: The Way to a Peaceful Life

34 Beyond Words: Yoga for the Deaf

36 Fall Events Calendar

38 Last Word: Extraordinary Yoga

AUTUMN ISSUE 2010 • VOL. 2

12

16

17

25

34

9

Please this Magazine.

Become a fan on

NAMASTE NEWS ■ 5

Launched during Yoga Month this fall, maryamusic.com stands out as a world-class, eclectic, resonatingsoundtrack that offers downloadable music to accompany yoga practice or instruction. Founded byVinyasa and Yin yoga instructor Marya Glowka and her husband John, the site offers 75-minute dig-

ital album downloads that feature an expertly assem-bled selection of tracks that encompass kirtan, folk andalternative genres. "Each of our musical flows starts ina peaceful place, builds energy and strength then qui-ets down again returning you to a place of deep relax-ation and healing." This description by Marya, can alsoapply to her personal journey. She ran the MiamiMarathon in 2006, is a certified dive master, accom-plished springboard diver and coach as well as volley-ball player. An athlete who set and met strenuousendurance and precision goals, she has now come tocall yoga her home for strength, healing and relax-ation. It has been a labor of love to choose and positionsongs on their soundtracks. John has produced an easy-on-the-eye website, where three digital music down-loads are currently available. Going forward, eachmonth a new volume will be released and available forpurchase and download. The uplifting yet meditativesound of the mixes is sure to delight wide-rangingtastes in music and yoga level.

Music Review: MaryaMusic By Lisa Dekis

welcome Y O G A B U Z Z

Central Jersey resident Candice Belfer is no stranger to helping people. As founder and President ofHome Training Group, a local fitness and nutrition coach referral service which now serves peoplein 20 states nationwide, she has made it her personal mission to empower others to take back their

lives through healthy lifestyle choices. This winter Candice will join a team of celebrity climbers whowill make Mount Kilimanjaro, Africa’s tallest peak, their goal while raising money for their respectivecharities. Their experience will be filmed for a reality TV show due for release in 2011. She has cho-

sen the National MS Society as the recipient of her fundraising efforts. For more information or to follow the journey visit www.fatwomanonthemountain.com.

6 ■ Autumn 2010

Yoga BuzzN e w s , R e v i e w s a n d m o r e F r o m t h e Yo g a C o m m u n i t y

Help Support Local Business Owner’s “Climb for a Cure”

Mark Your Calendar! November 20th marks the 7th AnnualWomen’s Wellness Day

Heart to Hearts, Inc., a non-profit women’s wellness organizationdedicated to empowering women through education, will hosttheir 7th annual Women’s Wellness Day on Saturday, November

20th from 8am to 3pm at the ETS Campus in Princeton. This year’sfeatured keynote speaker is Marie Savard, MD who will discuss herrecent book, The Body Shape Solution to Weight Loss and Wellness.Other lecturers will discuss sleep disorders, endocrine imbalances,and body image. The event will also include health screenings,exhibits from local health practitioners, and massage, Reiki andreflexology treatments. Tickets are $60 ($50 for Heart to Heartsmembers and seniors) and are available at 609-689-3131 or online atwww.hearttohearts.org.

Raves and Rants: Tell us what you think about…YogaToes

What are those funny things on your feet? If you’ve ever seen someone wearing YogaToes thisquestion may have come to mind. Is there any benefit to this most unique footwear? Hereare what a couple of local yogis had to say:

“I am new to the practice of yoga, so when I first heard my instructor say, "Spread eachtoe apart and ground all four corners of your feet," it was the first time I thought about mytoes moving independently! I use YogaToes about an hour each night, and as a result, I feela difference on and off the mat. I can go deeper in warrior and grip the floor better on bal-ancing poses, and the foot pain I have from arthritis has subsided. ” – Karen, Central Jersey

“I love YogaToes! I wasn’t sure if they were going to be firm enough to hold mytoes apart and soft enough so I wasn’t in pain. They’ve somehow been able to doboth! I love working with my toes – separating them, moving them individually. AndI have bunions that I don’t want to get worse. I started using YogaToes for about 10minutes a day and worked up to an hour. My feet feel great! I recommend them.”– Tarra, MilltownSee the special offer from YogaToes for New Jersey Namaste News readers on page 19.

Y O G A   B U Z Z welcome

NAMASTE NEWS ■ 7

Do you have comments or want more

information about articles you’ve read in

New Jersey Namaste News?

Send us your letters and we may

publish them in an upcoming

“Letters to the Editor” section!

You can send your snail mail letters to:

New Jersey Namaste Newsc/o Tarra Madore & Brian Critchley1626 Route 130N, Suite K-3North Brunswick, NJ 08902

Or send an email to the editor at:

brian@njnamastenews.com.

Have a question about yoga practice, meditation or philosophy?

Want to share a rave or a rant on a yoga-related product that you’ve used in your practice? Drop us a line at brian@njnamastenews.comand we just may share your review with our readers in a future issue of New Jersey Namaste News. Coming in January: We’ll be looking atproducts from Barefoot Yoga. Have you used any Barefoot Yoga products? We want to hear about it!

When a friend and fellow yoga teacher suggested that I pick up this book, I had noidea how powerful and practical of a read it would be. This lightweight paper-back seemed like an easy beach read at first glance but it is in fact a compelling

guide for developing a daily yoga practice – not just in the studio but in all aspects oflife. The author does an excellent job of pulling in references from classical yoga texts,quotes from more modern yogis and philosophers, and anecdotes from her teachingcareer and personal life to help navigate a path toward an enlightened life. The bookis divided into three sections, with each part tackling a different aspect of developinga personal practice. Section I (Coming Home) discusses the common challenges facedby newcomers to yoga as they grapple with the many new concepts and poses to whichthey are introduced. The second and longest section (On The Means) looks closely atthe detailed elements of a growing practice. Topics in this section include setting anintention, trusting an inner teacher, the balance between effort and surrender, andfinding the discipline to keep practicing when times are difficult. Finally, the bookconcludes with Section III (Roadblocks and Distractions) which gives readers tools todeal with the inevitable difficulties that will arise not just in practice, but also in lifeitself. The author discusses common stumbling blocks such as sloth, strong emotions,and identification with the ego as Self and gives fine examples for how to strengthena yoga practice by facing these difficulties head on. For anyone interested in having adaily yoga practice this book is a terrific, masterful text that will have you identifyingwith the real life examples at every turn.

Book Review: “Bringing Yoga to Life” by Donna FarhiBy Brian Critchley

YOGATOES

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Gano Excel’s family of Personal Care products are enriched with Ganoderma Lucidum, imbuing yoga practitioners with properties that help to optimize every function of their mind, body, and spirit.

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®The enclosed information has not been evaluated by the United States Food and Drug Administration. For nutritional information, please view the Product section of www.GanoYoga.com Gano Excel® products are not intended to diagnose, treat, cure, prevent or mitigate any ailment. Ganoderma Lucidum is not a drug. Never reduce or discontinue any prescribed medication without consulting your physician. Always consult your physician if you have questions about products containing the Ganoderma Lucidum mushroom. All products are trademarks or registered trademarks of Gano Excel® North America and Gano Excel® International.

NAMASTE NEWS ■ 9

R E A D E R   C O N T E N T welcome

EverywhereYoga is

Congratulations to Bailey Finch of Monroe, NJ who entered our “Yoga Is Everywhere”contest and sent in photos of herself doing yoga with the striking backdrop of theUtah landscape! She was chosen at random from all of our contest entries to win agift certificate from Madeline’s Table personal chef service good for 3 meals for 2people. We received so many wonderful entries from our readers throughout NewJersey that we just had to share some of the highlights.

Bailey Finch in UrdhvaDhanurasana below theDelicate Arch, Moab, Utah

Lisa Conforti in Nataranjasanaon the Asbury Park Boardwalk

Danielle Severson in Hanumanasana atopher home jungle gym in Monroe, NJ

Lisa Chen in Adho Mukha Vrksasana atSonic Drive-In Restaurant near O’HareAirport, Chicago, Illinois

Helen Hsu in Urdhva Dhanurasana inJohnson & Johnson meeting room,New Brunswick, NJ

Amy Chu in Svarga Dvidasana atJohnson & Johnson offices in NewBrunswick, NJ

MANY THANKS TOEVERYONE WHO

ENTERED AND KEEP ON STRIKING THOSE

BEAUTIFUL POSES.

The Veggie Chick

W ith the holiday season almostupon us and so many peoplechoosing a vegan or vegetarianlifestyle, I started thinking about

ways to be a conscious gift giver. Howshould I advise my meat-eating andleather-wearing friends when they askwhat’s on my wish list? What tips would Ishare when they ask for shopping guidancefor the animal lovers among us? What giftscan I feel good about giving to others?

For the fashionistaDuring a recent fall boot scouting ses-

sion at DSW, I came across a few bags byUrban Expressions and Big Buddahwhich were quite impressive. The qualitywas great, they were extremely fashionable

and 100% vegan. What’s not to love? Thatsparked an internet search which turnedup some very reasonably priced and verycute bags and wallets onBaghaus.com and Ebags.com.Both sites have an ampleselection of items that areleather-free. Both brandsare also sold at DSWstores. The sample at leftis just one of my long listof favorites. I’ll certainlybe asking Santa for acouple of these bags to beleft under my tree! You can also find some

pretty cool jewelry to fitany budget at Un commongoods.com. Jewelry items start as lowas $20 and many of their pieces aremade from recycled goods – a major plusfor those concerned with the health of ourplanet. These recycled jewelry items (seeone of my favorites above) are quite theconversation piece and would be a niftyaddition to any outfit.

For the foodieWho wouldn’t love to receive the gift of

food? For the vegetarian and vegan foodlovers on your list, here are some ideas thatare sure to be a hit. Gift cards to vegan/vegetarian restau-

rants are always a safe bet for those wholove to eat, especially if you’re not quitesure how to wrap a Tofurky. Restaurantgift cards are also nice because the recip-

ient gets the added bonus of a night out onthe town.

Veggie Heaven in Denville(973-586-7800), Kaya’s Kitchenin Belmar (732-280-1141) andMaoz Vegetarian in NewBrunswick (732-543-1600) alloffer gift cards to be used for their

wide selection of vegan andvegetarian yummies. If you think gift cards are

impersonal, and would rathergive the gift of food itself,check out Vegandivine.usfor amazing gift baskets rang-

ing form $29.99 to the extrava-gantly priced $349.99. Thisvegan owned and operatedsite has tea baskets, cookiebaskets, relaxation baskets,

and so much more. My friends and familywill definitely be receiving something fromthis site. Some of my favorites include theSnacks Sleigh ($99.99) featuring a widearray of veg-friendly treats and ChocolateDesire ($49.99) which is full of decadentchocolate treats and body products (likely tobe loved by any woman you know, vegetari-an or not!)

For the interior decoratorRecently I was turned on to Green

feet.com by my earth loving friend (thanks,Jeff!) and found some terrific and fun gifts forthose who love aesthetically pleasing, envi-ronmentally friendly and unique things intheir homes. This site also has a wide selec-

10 ■ Autumn 2010

Veggie Chick...The... on...

HOLIDAY GIFTGIVING

©iStockphoto.com/Natasha-R-Graham

Available at Baghaus.com

Recycled windshieldglass earrings byUncommongoods.com

Available at theMcCarter Ticket Office

and online

Available in any amount. Good toward any McCarter Theatre event purchase (subject to availability). Not refundable or redeemable for cash. Not valid on merchandise, company store purchases, or concessions.

609.258.2787 www.mccarter.org91 UNIVERSITY PLACE

609.258.2787PLACEUNIVERSITY 91

www.mccarter.orgPLACE

ter.org©iS

tockphoto

.com

/Andre

y A

rtykov

tion of gifts for all from the financially limited shoppers to theex travagant givers.

Honeypot Botanicals ($29.95-$35.95) come in variouscool prints and designs and are made from beeswax. TheEcosphere is also one of the coolest things I’ve ever seen. Aself-sustaining, mini ecosystem, it’s like a real, live snow globe!My son is getting one of these in his stocking, for sure. Sizesrange from small to extra large, and prices are just as varied,ranging from $54.95 to $345.95.

Our friends at Uncommongoods.com also have homeitems made from recycled glass in addition to their jewelryselection mentioned at left. Checkout the recycled night light(page 31) which would bean amazing addition to any home.

If none of these itemsor ideas has won youover, or you’re stumpedby that one person onyour list who has every-thing, why not make adonation of time or moneyto a local animal rescue orshelter? Most of theseplaces are understaffed and

NAMASTE NEWS ■ 11

The Veggie Chick

Ecosphere by Greenfeet.com

CONTINUED ON PAGE 31

Gift Basket by Vegandivine.us

mindful eating

N ow that the holiday season is here Iget to enjoy one of my favorite pas-times. I’m not referring to exchang-

ing gifts or singing festive songs, but insteadto a fun game I like to call “Find the HiddenMeat in that Holiday Dish!” If you’ve everhad to ask whether the stuffing served at afamily member’s house was really made withvegetable broth or if the side dishes weren’tcooked in bacon fat, you may have a “meatsneaker” in your family. Usually good-heart-ed but misinformed, they will accidentallyadd meat or animal products to dishes with-out realizing it. While she’s really comearound in recent years, my mom was a noto-rious meat sneaker when I first went vegetar-ian several years ago. As it turns out, it’sworked to my advantage because I’vedeveloped my own veg-friendly holiday

recipes that won’t have you looking underevery potato on your plate for the hiddenanimal products. Here are a few of myfavorites that you can try this holiday sea-son. Remember—the best way to avoidfalling prey to meat sneakers is to host thegathering at your place and have the car-nivores bring the beverages!

Slow-cooker Tofurky withBraised Vegetables

Don’t roll your eyes! That football shapedTofurky roast isn’t just for tossing around inthe park while dinner’s cooking. It can be adelicious centerpiece to your holiday feast.

Ingredients1 Tofurky vegetarian roast, thawed 24

hours in the refrigerator prior to cooking

6 tbsp olive oil3 tbsp soy sauce1 cup vegetable broth1 tbsp ground sage1 tbsp ground thyme8 whole garlic cloves, peeled2 carrots, peeled and chopped into large

chunks10 whole pearl onions, peeled or 1/2 onion

chopped into large chunks3 small potatoes, washed, unpeeled, and

quartered

DirectionsRemove Tofurky roast from the shrink-

wrapping and place in a crock pot with thegarlic, carrots, onions and potatoesarranged around it. Combine oil, soysauce, broth, sage and thyme in a separatebowl and pour into the crock pot. Roastshould be covered about 1/2 way up thesides with the liquid. If necessary, addmore broth to increase the liquid contentof the crock pot. Using a kitchen brushapply some of the cooking liquid to the topof the roast to baste it. Cook on mediumsetting in the crock pot for about 1 1/2hours, turning the roast once after 45 min-utes, and basting regularly to keep moist.Once the roast and vegetables are heatedthrough and tender, remove the Tofurkyfrom the crock pot and allow to rest for 10minutes before carving. You can arrangeTofurky slices and braised vegetables on aserving tray and reserve the cooking liquidto make a delicious vegan gravy.

Brussels Sprouts Au GratinMost people turn up their noses at these

cute little sprouts, however they’ve nevertried them browned in garlic and toppedwith cheese. If you’re preparing for a vegancrowd, substitute a good vegan cheese. Or

A Traditional Holiday Feast–Vegetarian Style! By Brian Critchley

My sous chef and I preparingfor a feast.

12 ■ Autumn 2010

skip the cheesiness all together, cut the brothin this recipe in half and top with nutrition-al yeast flakes instead.

Ingredients1 container of fresh Brussels sprouts (about15-20 medium sprouts), stem endsremoved, and quartered

½ cup vegetable broth2 cloves minced garlic1 tbsp butter, margarine or olive oil

½ cup bread crumbs⅓ cup of shredded asiago, provolone,mozzarella or other white meltingcheese

DirectionsSauté garlic in butter, margarine or olive

oil in a large skillet with a lid for 1-2 minutesor until fragrant. Add sprouts and sauté onmedium heat uncovered for several minutes,stirring occasionally, until the sprouts turnbright green and some of the edges start tocaramelize. Add the vegetable broth andcover the skillet until the liquid comes to aboil. Uncover the skillet and continue cook-ing until the sprouts are tender but notmushy (4-8 minutes depending on the size ofthe sprouts). Reduce heat to low and addbread crumbs and cheese, tossing to com-bine. If there is still a lot of liquid left in theskillet add more bread crumbs, 1 tbsp at atime until remaining liquid is absorbed.Remove from heat and serve hot.

Stuffed Turban SquashTurban squash can usually be found in

grocery stores in early-mid autumn, but ifyou can’t find one at a store near you, acornor butternut squash are common varietiesthat would do well in this recipe.

Ingredients1 turban squash (about 3 lbs.)2 tbsp butter or margarine

¼ small onion, diced1 stalk celery, diced1 carrot, finely diced1 package of vegetarian bulk sausage (suchas Gimme Lean brand)

¼ cup breadcrumbs2 tbsp “real” maple syrup

1 tbsp ground sage1 tbsp ground thymeSalt & pepper to taste

DirectionsPreheat oven to 350F. Cut the top off

the turban squash (similar to removingthe stem end on a pumpkin whenpreparing to make a jack-o-lantern).Scoop out the seeds and either discardthem or set them aside for roasting later!Place squash, cut side down on an oiledbaking sheet and cover with foil. Roastfor 50-60 minutes until the flesh of the

squash is tender. Let squash rest for 15 min-utes and then scoop out the tender pulpfrom inside the squash - be careful, it will behot! In a skillet, sauté the onions, celeryand carrots in butter or margarine untilonions are translucent. Break apart the bulksausage into chunks and add to the skilletuntil pieces are warmed through and begin-ning to brown. Then add the maple syrup,bread crumbs, sage, thyme, salt, pepper, andcooked squash, combining all ingredients.Remove the skillet from the heat, andscoop filling into the cavity of the squashand cover with the reserved top. Place anyextra filling in a small casserole dish. Bakesquash and casserole dish in 350F oven for20-25 minutes. Serve this dish in the bakedsquash for an eye-catching addition to yourdinner table.

Vegan Apple PieMake this classic, that’s as American

as...well...apple pie, fit for a vegan by lookingfor vegan crust in your health food store andsubstituting the butter for margarine.

Ingredients2 9-inch store-bought pie crusts (regular orvegan)

6 apples, peeled, cored and sliced (use atleast 2 different varieties for a complextaste)

½ cup apple cider½ cup maple syrup1 tbsp cinnamon1 tbsp nutmeg1 tsp allspice

½ cup butter or margarine2 tbsp cornstarch

DirectionsPreheat oven to 350F. Combine cider,

syrup and butter or margarine in a largeskillet or sauce pan and heat until blend-ed well. Add the apples and spices andcook until the fruit is tender. Remove 1/4cup of the liquid mixture to a small bowland add the cornstarch, stirring to com-bine thoroughly, before adding back tothe skillet. Cook the mixture, stirringoften until thickened. Once thickened,remove from heat and allow the mixtureto cool for 10-15 minutes. Add the fruitmixture to the pie shell and cover withthe top crust. Bake at 350F for about 20minutes or until the top is golden brown.Serve with vanilla ice cream or non-dairy frozen dessert.c

mindful eating

Tofurky and all the trimmings

ECOTIP: Feed food scraps to squirrelsinstead of tossing them in a landfill

NAMASTE NEWS ■ 13

GoingVegan

14 ■ Autumn 2010

mindful eating

By Jeffrey LaSalle

The ABC’s of

Making the transition to a life of veg-anism (that is, not consuming theflesh nor byproducts of any animal)

is a bit like learning a new language. Thereare lots of strange new words such as agave (aplant based sweetener used to replace honeyor white sugar) that suddenly become part ofa vegan’s everyday vocabulary. Furthermore,some familiar terms such as Vitamin B12 (anutrient readily found in omnivore diets, butmore challenging to find in plant-basedsources) become much more important. Toease the transition to veganism, here is ahandy, but by-no-means exhaustive, A to Zguide to vegan foods, concepts and resources.Even current vegan or happy meat-eatersmay still find some interesting local resourcesin the vegan alphabet that follows!

is for Amazon Green. Find all yourfavorite vegan products, includingthe latest items, and get free shipping

over $25. Who knew Amazon could geteven cooler?

is for Broccoli Rabe. Sizzle some garlic,slice the rinsed rabe into thirds andtoss it into a frying pan when still

slightly damp. Stir fry for 5 minutes for bitter,sumptuous heaven.

is for CaringConsumer.com’s list ofcompanies that don’t test on ani-

mals. It’s even available as a free, pock-et-sized guide.

is for decadent. Try Go-Max-Go barsas substitutes for non-vegan candies.Jokerz bars are delicious, vegan ver-

sions of Snickers.

is for Ezekiel. Their organic, freshly-sprouted cereals and wraps are excep-tionally filling and healthy. Combine

with fruit and/or nuts for a satisfying meal.

is for forgiveness. Remember thatwhile you may be eating by more ethi-cal standards, others may not be at the

same place yet. You aren’t perfect, don’texpect perfection from others. Educate,don’t attempt to persuade.

is for giving. Check out CharityNavigator.org to get the skinny on howmuch of your wildlife donation is actu-

ally going to the animals (as opposed toadministrative waste).

is for Happycow.net. This is a greatresource for eating vegan anywhere onthe planet. It’s a go-to resource when

planning a vacation or road trip.

is for independence. Recognize thatvery few Americans are vegetarians,and even fewer of them are vegans.

You will come across people who will haveeaten meat at every meal for their entire life.Do what feels just and righteous to you.

is for junk food. Want vegan junk foodand want it now? Unhealthy veganfoods you can get anywhere include

Twizzlers, Jujyfruit, Dots, Swedish Fish,Cracker Jack, and Lemonheads.

is for Kaya’s Kitchen in Belmar, NJ.Seriously, they have a humongousvegan menu and all of it is scrump-

tious. Treat yourself and your family to anamazing, inexpensive vegan meal.

is for lentils. They are cheap, don’trequire soaking like other dry beans,and add protein to any meal.

Besides, how often is your food as cute asa tiny little lentil?

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Did You Know?You can’t get B12from vegan sources,so supplements arenecessary.

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is for MooShoes.com and theirvegan kicks for men and women.They also sell wallets, bags, and

adorably hip t-shirts.

is for VegNews, a fabulous vegan mag-azine with recipes, fashion, interviews,new products, and all kinds of fun stuff.

Great “snuggled up by the fire” reading!

is for Vegan Outreach which has dis-seminated over 12 million pamphletsregarding animal cruelty. All are urged

to eat compassionately; their pamphlet‘Even If You Like Meat’ encourages omni-vores to simply reduce the amount of animalproducts consumed.

is for People for the Ethical Treatmentof Animals. Love ‘em, hate ‘em, atleast you’ve heard of ‘em. Few other

pro-animal groups have made such a namefor themselves.

is for quote. “As long as there is con-scious life on Earth, there will be suffer-ing. The question becomes what to do

with the existence each of us is given. Wecan choose to add our own fury and misery tothe rest, or we can set an example by simul-taneously working constructively to alleviatesuffering while leading joyous, meaningful,fulfilled lives. Being a vegan isn’t about dep-rivation or anger. It’s about being fully awareso as to be fully alive.”

-Matt Ball, Vegan Outreach

is for Rennet. This ingredient incheese is made by removing a youngcow’s stomach, salting and drying it,

and finally grinding it until the enzymerennin is produced. How exactly is thisvegetarian?

is for Soybeans. Whether in faux meat,eaten whole as edamame, or made intomilk, the soybean is a great source of

protein and the omega-3 fatty acids that areeasily obtained by omnivores in fish.

is for Tofutti. “Better than CreamCheese” is just that. And Vanilla

Almond Bark ice cream is amazing. Justavoid their pizzas, which still need work.

is for UFC fighter and animal advo-cate Mac Danzig. You think veganscan’t be 1) tough, 2) muscular, and 3)

hunky? Think again!

is for Vitamin B12. You can’t get B12from vegan sources, so supplements arenecessary. Try Pangea VeganLife B12

supplements. B12 deficiency can permanent-ly damage your nervous system. Look into itbefore making the switch to veganism.

is for Whoopie Pies made byCatherine’s Vegan Sweets. Theselocally-made treats are available at the

Lawrenceville Village Bakery, Small Worldin Princeton or West Windsor FarmersMarket. Whoopie!

is for X’s to O’s Vegan Bakery whichsells vegan twinkies online at veganstore.com. Try to contain yourself!

is for Yum, as in VeganYumYum.com,a beautiful website with fantasticrecipes and a stellar cookbook. Look at

their vegan cinnamon rolls and feel yourtaste buds activate.

is for vegan Zombie. What do veganzombies crave? “Graaaaaaainnnnnn -ssss!” Check out www.tofuthevegan-zombie.com for more zombie fun.

It is a great time to try veganism, as therehave never been more resources or cruelty-free products available. A great place to startis at a local supermarket, trying out an eye-catching vegetable that was previously for-eign, or by talking to a friendly vegan aboutalternative sweeteners to enhance a fruitsmoothie. Hey, maybe veganism isn’t soscary after all! c

Jeffrey LaSalle loves animals and can’tunderstand why anyone would hurt them.When not in school to become a nurse, heenjoys playing video games, eating, and cud-dling with his dachshund Dash.

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This workshop will look at common physical pain patterns (low back, shoulder, knee pain and others) and ways to find relief through yoga.

Cost: $32. No prior yoga experience is necessary.

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mindful eating

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A s vegetarians, we all have our go-torestaurant for a relaxed Friday nightout. We all know that casual ethnic

restaurant where we know we will have avariety of menu options to meet whatevermood we are in. But what’s a vegetarian todo when the occasion calls for a more spe-cial dining experience? I’ve searched thePrinceton area for places where you canenjoy a leisurely vegetarian dinner that isbeautiful, sustainable, locally grown, andoften organic. You’d be surprised how manymainstream restaurants offer copiousoptions for the vegetarian crowd!At the Ferry House (32 Witherspoon

Street, Princeton) there is an entire menusection of vegetarian options containingmushroom and salad selections. DanNewsome, manager of the Ferry House,explained that the executive chef, BobbyTrigg, loves mushrooms. According to Danabout 1 in 6 customers order a fully vegetar-ian meal at the Ferry House. You can orderan entrée sized portion of the WildMushroom Risotto & Exotic MushroomSauté with White Truffle Oil, or pair 2 or 3appetizer-sized selections to create a deli-cious mushroom-based dinner. Not on themenu, but always available, is their veganPineapple Risotto. Desserts are all vegetari-an as well, with the exception of the PannaCotta which is prepared with gelatin.(What I wouldn’t give for a vegetarianPanna Cotta! Oy!)Across town from the Ferry House is ele-

ments (163 Bayard Lane, Princeton) offer-ing innovative new-American cuisine witha beautiful presentation. Sous Chef JoeSparatta, who started at the Ryland Innalong with Executive Chef Scott Anderson,describes how the staff at elements preparesmost dishes with their house-made, vege-tarian vegetable broth. Instead of using ananimal base for their broth they use vegeta-bles along with chickpeas that provides

body, protein, and a bit of iron to this broth.When I visited elements a few months agothey offered a yummy autumn pasta dish,but with so many people wanting to eathealthier and lighter, elements now alwaysoffers two vegetarian entrees, and changestheir menu regularly based on what hascome in from the farm. According to ChefSparatta converting a non-vegetarian appe-tizer to be meat-free is not a problem sincemost animal protein is added at the end ofthe preparation.

Up the road from elements is Princeton’snewest fine-dining restaurant, the PeacockInn (20 Bayard Lane, Princeton). For vege-tarian guests, Executive Chef Manual Perezcreates a 3-course tasting menu to delightany palate. For Chef Perez vegetarian dishesare not an afterthought, as we have all sadlyexperienced in other restaurants. ThePeacock Inn also works to make sure there

is no cross contamination between vegetar-ian and non-vegetarian dishes. That aware-ness and sensitivity carries over to the frontof the house staff who can assist with put-ting together a vegan dinner. Don’t miss thecrepes fettuccini for dessert, it is brilliant!Down the road, in Hopewell, NJ, is the

Blue Bottle Café (101 East Broad Street,Hopewell, BYO) where you can enjoysome of the freshest vegetable-based mealsin the area. Pastry Chef Rory Phillipsonand her husband Aaron Phillipson worktogether to produce amazing meals. At theBlue Bottle Café you will find vegetariandishes created with seasonal, local, andorganic produce (where available).According to Chef Rory the menu containsboth vegetarian and vegan options, andmany of their dishes are gluten-free. “At theBlue Bottle Café customers are treated aspeople,” states Chef Rory and that makes adifference in the quality of the food that isserved. As the pastry chef, Chef Rory oftenworks with kudzu and arrowroot as a substi-tute for gelatin to create desserts that arevegetarian and more natural. Call ahead toorder the vegan special – an artist’s paletteof fresh, local, seasonal vegetables.Other vegetarian friendly fine dining

venues in the area include:• Lahiere’s–11 Witherspoon Street,Princeton. Red Belgian Endive Saladand Baked Apple and Almond Tartare to die for!

• Mediterra–29 Hulfish Street, Prince-ton. Try the Mezze Sampler and thePenne al Telefono pasta.

• Palate–31 South State Street, New -town. The Black Bean and Wild RiceBurger and the BBQ Seitan Cutlet areboth awesome. c

If you know where to get vegetarian panna cotta, contact chef Kathy Rana at ChefKathy@MadelinesTable.com

Vegetarian Fine DiningBy Kathy Rana

©iStockphoto.com/Torsten Schon

R ecently I embarked on a 200-hour Yogaworks® trainingprogram where I discovered the joy of balance—literallyand metaphorically. After six months of intensive training

my knowledge of asanas (poses), pranayama (breath work) andPantajali’s Yoga Sutras expanded exponentially and I certainly hada new sense of balance in my practice. Although the literal defi-nition of “balance” conjures up images of contortionist positions,that is not where I experienced the most satisfying growth.Instead, it was the balance “off the mat” that provided the deep-est release. The balance between work and pleasure, fits of cre-ativity and routine tasks, or intense activity versus moments ofdeep relaxation are where I gained my steady footing. In balancing poses we often have a dominant side – one that is

stronger, more nimble or just better suited for holding certainasanas. If I had my way, I’d only practice ardha chandrasana (halfmoon pose) on my strong right leg or I’d only move into eka padaraja kapotasana (pigeon pose) with my more flexible left hip. Thisis true in our lives as well. Some of us spend an irrational numberof hours working because we find it easier to be successful in ourprofessions than with the people in our life. Others spend timeobsessively pursuing a hobby to the detriment of their livelihoodand ability to focus on reality. And, many of us feel like we’rehamsters spinning on the proverbial wheel, trying to keep our bal-ance between all that we have to do and the diverging directionsin which we’re pulled. I’ve experienced all of the above. I’ve worked too many hours

only to realize that I wasn’t satisfied with my effort and had aban-doned the relationships that meant the most to me. I’d spent fartoo many hours reading celebrity magazines and analyzing red car-pet award dresses or dating habits to later realize the lives of thesecelebrities had no bearing on my own. And, at times I’ve movedthrough life’s activities with such a frantic passion to check a “to-do” off my list that I’ve forgotten everything on the list by thetime I’m done. What’s the point of the trip if you can’t rememberthe journey?Yoga training helped me to understand that it’s hard to balance.

Sometimes I’d move into an asana full of hope only to shake likea leaf and fall down. That was alright; I tried again. I learned thatwhile it may feel better to stretch on one side, what I needed wasto stretch the other side so that my body felt aligned. And, Ilearned that by slowing my breathing, going within and listeningto what my body was telling me, I always found the answer to thatchallenging pose. Sometimes the answer wasn’t a perfectly exe-cuted asana. Some days I found balance just standing erect on my

mat and appreciating the prac-tice in sheer calm and accept-ance of myself. As the monthsof my training program con-tinued, I began transferringthe lessons of balance that Iwas learning on the mat to mylife. We all wear multiple hats– employee, manager, co-worker, spouse, parent, child,volunteer and friend. But, noone role or activity yields suc-cess. It’s the balance and inte-gration of our multiple priori-ties that leads to a productive,fulfilling life where you can doyour best and, importantly,feel your best. It’s unlikelywe’ll be satisfied with our livesif we live by one focus alone.Instead, savasana – or deeprelease and inner alignment – is attainable off the mat with a bal-anced and accepting approach to everything that we do. That’sthe type of balance that I strive to continually practice on and offthe mat each and every day.c

Lisa Nicole Chen is a 200-Hour Yogaworks® instructor, corporatecommunications professional and health and wellness writer. She can bereached at lisa_n_chen@yahoo.com

Balancing Act: On and Off the MatBy Lisa Nicole Chen

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Lisa at Kripalu, Lenox, MAPhoto by George F. Chen

18 ■ Autumn 2010

yoga + health M A S S A G E

T hree years ago I was sitting in a hos-tel in Singapore reading a fabulousarticle in Yoga Journal about the

healing art of Thai Massage. I had just got-ten my land legs back after eight months ofcruising the South Pacific and Eastern Asiaas an on-board Massage Therapist and YogaTeacher. I was intrigued to learn that this

one technique helps people to achieve avariety of hatha yoga positions and alsoincludes aspects of shiatsu and active med-itation. After reading the article I decidedto travel to the Institute of Thai Massagein Chaing Mai,Thailand, a schoolnoted by the author

for their intensive Thai Massage training.I took the overland route: a bus to

Malaysia, a train to Bangkok, and anotherbus to Chaing Mai, a northern hill city. Ifound the Institute of Thai Massage, which

sat just outside the gates of the old city. Idecided upon my arrival to try a massage. InAsia things move slowly and the pace ofmassage is no exception. My first massagewas great: three hours of pure bliss. InThailand they have a saying that a onehour massage is good, a two-hour massage isbetter and a three-hour massage is best! Mymassage left me feeling completely relaxed,energized and revitalized. I enrolled in thetraining program the next day. There weretwenty other students in my class includingtravelers from all over the world who hadbenefited from Thai massage and wanted tolearn its secrets.

Every morning we washed our feet anddedicated our prayer to Dr. Jivaka KumarBhacca the founder of Thai Massage. Thislegendary figure, who lived about 2500years ago, is believed to have been a doctorfrom northern India and a contemporary ofthe Buddha. Thai practitioners traditional-

Traditional Thai MedicalMassageBy Nancy Sheehan

Thai Massage has been steadily gaining popularity in the West in recent years as a practice that lies somewhere between the worlds of mas-sage and yoga. It seemingly combines the best of these two worlds: the passive body manipulation and muscle release of massage and theasana-like poses and spiritual core of yoga. In the story that follows, one local practitioner, who herself combines the best of these worldsas a yoga teacher and massage therapist certified in Thai Massage, gives her account of her trip to Thailand to study what is actually avery ancient practice.

The Thai therapist uses a series of passive stretching exercises to energize and increase range of motion.

©iStockphoto.com/Torsten Schon

NAMASTE NEWS ■ 19

M A S S A G E yoga + health

ly recite a mantra to this enlightened soul before each session.My teacher, Chongkol Setthakorn, has translated the prayerfrom the ancient Pali language as follows:

“We invite the spirit of our founder, the Father DoctorJivaka, who comes to us through his saintly life. Please bring tous the knowledge of all nature, that this prayer (mantra) willshow us the true medicine of the universe. In the name of thismantra, we respect your help and pray that through our bodiesyou will bring wholeness and health to the body of our client.The goddess of healing dwells in the heavens high, whilemankind stays in the world below. In the name of the founder,may the heavens be reflected in the earth below so that thishealing medicine may encircle the world. We pray for the onewhom we touch, that she will be happy and that any illnesswill be released from him or her”

Thai massage was originally considered to be a spiritualpractice of metta, or loving compassion, and until recently wasonly practiced in the temples by Buddhist monks. If one tracesthe evolution of the Thai Massage techniques, one discoversthat it has influences from Indian Ayurvedic medicine. In ThaiMassage relaxation is only a secondary goal. The primary focusis on balancing the network of unseen energy meridians calledSen. These channels are similar to the nadis, or energy chan-nels, of Indian Ayurvedic medicine. It is believed that the Sendistribute life energy throughout the body and if any of the Senbecome blocked, then illness will manifest. Like Ayurvedicmedicine, some Thai Massage incorporates herbal treatmentsand steam baths. To this day Dr. Jivaka Kumar Bhacca is ven-erated as the “Father of Thai Medicine” and religious cere-monies (called pujas in Pali) are conducted to remember him.

A session of Thai Massage begins with the client on a mat onthe floor in a space suitable for relaxation. Except for the feet,the client is fully clothed. The Thai therapist uses a series of pas-sive stretching exercises to energize and increase range ofmotion. Often thumb, palm, elbow, and foot pressure are used torelease blockages and balance internal energy flow. Drawing onpassive yoga therapy, this massage also incorporates acupressureand reflexology. This results in loosening of the joints throughmanipulation and peripheral stimulation, stretching of the mus-cles, toning of the internal organs, and an increase of vitality andrelaxation. The treatment is rhythmic and meditative providinga unique experience for the giver as well as the receiver.

The benefits of Thai Massage can be greatly enhanced whencombined with a regular program of yoga practice. Goodhealth depends on a balanced flow of vital energy in the body.Both Thai Massage and yoga assist in the free flow of vitalenergy and help build a high level of vitality and fitness.c

Nancy Sheehan is owner/director of Cranbury TherapeuticMassage and is certified in Traditional Thai Massage as well asShiatsu, Swedish and Neuromuscular Therapies. For more informa-tion visit www.cranburymassage.com.

A lthough millions ofpeople flock to Italyto see the Leaning

Tower of Pisa, it’s not becauseof the brilliant engineeringand structural integrity. It isan amazing building made ofbeautiful marble and one ofthe most recognized structures in theworld. However, the Leaning Towerhas a soft sand, rubble and clay foun-dation that cannot support its weight.The engineer didn’t take the founda-tion into consideration and the towerbegan to lean before the third floorwas complete. They attempted toshift the floors above to make itappear straight but that didn’t stopthe instability at the base. TheLeaning Tower of Pisa reminds us ofhow important it is to have a stablefoundation, whether we are con-structing a building or a yoga pose.Trikonasana or triangle pose is a per-fect model for how a yoga pose, whenpracticed regularly with good align-ment, can help you tone and openyour body. Not surprisingly, the keyto the pose’s beauty and grace startswith a strong and steady foundation.

With the Leaning Tower, the struc-ture settled unevenly, sinking downon one side. The foundation fortrikonasana is the feet. When practic-ing, the feet need to root downthrough the four corners of each footto avoid collapse of the pose. Thecommon tendency is for too muchweight to be placed on the outsideedge of the front foot. When thathappens the student will either have

to bring the body forward to counter theuneven foundation or he or she may fallbackward. When one leans forward, thepose becomes closed. The expression of thepose is dim. If you can properly ground thefeet , you can open the body and heart andenjoy the pose fully.

The other tendency in this pose, withregard to the feet, is for the student to let themedial arches collapse. Usually this happenswhen too much weight in on the inside ofeither foot and the muscles of the shin arenot engaged. By engaging the shins and hug-ging them in, the feet can root down.Another common tendency is for the feet tobe too close together, creating a narrowstance. Taking a step back with the back footmay be all that is needed to have a deepertrikonasana expression.

Let’s examine the steps to gaining andmaintaining a sound triangle pose.

Start by facing the long side of your matwith your feet about 4 feet apart - or wideenough so that when your arms are out tothe side, your ankles are under your wrists.Turn your left foot in slightly or keep it par-allel to the back edge of the mat. Turn yourright foot to face the front, short side of themat. Your kneecap should face the samedirection as your foot. Take a breath andallow your feet to root down. Press themound of the big toes down, the inner heel,up to the place where the little toe meets

Trikonasana: From SolidFoundation to UltimateFreedomBy Tarra Madore

yoga + health A S A N A

20 ■ Autumn 2010

The openness of a well-executed trikonasana posestarts, not surprisingly, withthe feet.

Photos by Harry Rossmann

the ball of the foot and then the outer heel.All four corners of each foot should be firm-ly rooted to the floor.As your feet press into the floor, do the

action of dragging your feet toward eachother (without moving them). This willinitiate the engagement of your leg musclesfrom your feet all the way up to your lowerback. Keep the legs strong and steady.From the power created through engagingthe leg muscles, especially from the innerthighs, press the thigh bones back (thethighs turn in, press back and move apart).This will create the natural curve in yourback. Keep the thigh bones pressed back,especially being mindful of your back leg, asyou lengthen your tailbone away from thecrown of your head and scoop it forward.Keeping all of the muscles engaged asdescribed above, hinge to the right andbring your fingers, behind your rightshin/calf, onto the floor or a block. Whilebreathing in the pose, review the abovesteps to create a beautiful, strong and openpose. After you press the thighs back andscoop the tailbone you can let your upperback and head lean back and you will openeven more.How can you further open up your

trikonasana pose? Take a lesson from today’sengineers. While no engineers want to copythe lack of structural integrity of the LeaningTower of Pisa, there are architects who wantto recreate the beauty. In Las Vegas, the VeerTowers, built in the heart of the CityCenterdevelopment appear to lean. In Dubai, archi-tects and engineers collaborated to build theCapital Gate or “leaning tower of AbuDubai,” which is the world’s tallest, man-made leaning tower. They key to these

modern leaning marvels and our ownopenness in trikonasana are the same.When building the “leaning” towers, theengineers had to root the foundation deep-er, opposite the side that extends out orappears to lean. They also had to keep thecore of the structure solid and strong. Therefore, the openness of a well-exe-

cuted trikonasana pose starts, not surpris-ingly, with the feet. Be sure to root the feetdown strongly, especially the mound of thebig toe. Then, lift the muscles above theright kneecap. Keep the integrity of thepose as mentioned above: feet root down,muscles engage all the way up to the core,thighs press back, and tailbone scoops.When you scoop your tailbone, scoopmore on the right, while keeping the leftthigh back. Allow the sides of the body toextend from pelvis to armpit and under-side (the right) to rotate forward from the

abdomen up to the chest. You extend fromcore of the pelvis, extend down throughthe feet and out through the crown of thehead and arms (while keeping the shoul-der blades on the back). Trikonasana is an elegantly complex

pose, like the architectural and engineer-ing masterpiece buildings in Las Vegas andDubai. It takes a strong foundation andsolid core to gain the most freedom andenjoyment from the pose. By practicing itregularly and with awareness to the align-ment principles mentioned here, you toomay be able to defy physics and gravity asyou explore the beauty and balance oftrikonasana.c

A S A N A yoga + health

NAMASTE NEWS ■ 21

DO Balance the weight in the 4 corners of yourfeet. Root down the mound of the big toe, inner edgeof the heel, the little toe (where it meets the ball ofthe foot), and the outer edge of the heel.

DON’T Don’t lean the weight to the

outside of your foot, it will lift the mound of the

big toe, creating instability.

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For more information or to register contact Brian at (609) 306-2618 or visit http://omcentraljerseymassage.com

To learn more about Sewall House visit www.sewallhouse.com or see the article on p. 26 5/19 - 5/23/2011

Y oga and chiropractic can be consid-ered two sides of the same coin.While many people only consult

chiropractors for back problems and mayonly come to yoga class to increase strengthor flexibility, both systems play a role inenhancing the physical, mental, and socialwell-being of their respective devotees.Even though they use separate techniques,they have very similar benefits. As a result,incorporating both of these practices intoyour life can have a profound effect and putyou on the road to wellness.

About ChiropracticThere are many misconceptions about

what is involved in the chiropracticmethod and how it benefits patients. Theprimary focus of chiropractors is to adjustthe subluxated vertebra. A subluxated ver-tebra (subluxation) is a bone of the spinalcolumn that is slightly misaligned, not ableto move properly and interfering with prop-er nerve flow. Chiropractors encourage theosseous structure (bone) to become alignedproperly by applying gentle force in the areafound to be subluxated. The spine is of vitalimportance to overall health because ithouses the spinal cord and has nerve rootsexiting from different levels of the spinalcolumn. The nervous system, of which thespinal cord is the central pathway, controlsand coordinates every function of yourbody – cells, muscles, organs, digestion,heart rate, etc.

Each individual who visits a chiropractoris evaluated personally before a treatmentplan is developed. While one of the majortriggers for someone to seek help from achiropractor is pain, you do not need to bein pain to get the benefits of a chiropracticadjustment. Actually, chiropractic is a pow-erful tool for restoring and maintaining

health. People of all ages from infants toseniors seek the help of chiropractors toallow their bodies to function free of dis-ease—or at ease. One of the main goals ofthe chiropractic method is to allow theinnate intelligence, the life force withineach person, to flow freely. By applying agentle force to the physical body whichbrings the spine into alignment, it takes thepressure off the mind, allowing more of abalance so that one system does not have towork harder to make up for another one.

Parallels to YogaThe word “yoga” means “union”. Just as

chiropractic works to create balance in thebody, it is a goal of yoga to cultivate balanceby realizing the union between your body,mind, and spirit. The physical aspect ofyoga, or asana practice, strengthens thebody and increases flexibility. By approach-ing asana practice with mindful awarenessof the spine’s position and movements, itcan have similar effects on spinal health aschiropractic. Moving through the yogaposes (asanas), the spine bends forward,

backward, laterally, and into twists, encour-aging the muscles and connective tissue tobecome stronger and more flexible, and thejoints of the spine to remain mobile. In thisway both yoga and chiropractic are valuablein maintaining the spine’s length and align-ment as well as preventing injury. Of coursejust as chiropractic can benefit people of allages and body types, yoga can bring spinalhealth and balance to anyone who prac-tices regularly. Like many people believethey need to experience back pain to visita chiropractor, most people believe theyneed to be flexible to do yoga. In yoga, youwork with your body in its current state,no matter what that is. Each person isunique, and each body is unique. In creat-ing more awareness of your spine, and pos-sibilities for movement through the prac-tice of yoga, you can create greaterstrength, flexibility, and health in yourspine and your life.

When chiropractic and yoga are bothpart of a health maintenance plan, theywork together to relieve stress and pressurein the entire nervous system both physical-ly and mentally. In addition, they canenhance the function of the circulatory,lymphatic, endocrine and digestive systems.Receiving chiropractic adjustments canallow one’s yoga practice to deepen bybringing the spine into the optimal positionfor proper motion. Similarly yoga canstrengthen the supportive muscles that canprevent subluxations in between chiroprac-tic treatments. To learn more about howchiropractic may be a benefit to you andyour yoga practice, visit the website of theAssociation of New Jersey Chiropractors atwww.anjc.info. You can read more aboutthe benefits of chiropractic, sign-up for aregular e-newsletter on chiropractic health,or find a practitioner in your area.c

Yoga & Chiropractic: Partners in Spine HealthBy Tarra Madore

yoga + health C H I R O P R A C T I C

22 ■ Autumn 2010

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yoga + health P R A C T I C E

A lchemy is the pre-scientific craft ofusing natural elements to producesupernatural results, notably physi-

cal immortality. In India the alchemistsought the elixir of life, known as rasa,which can translate as taste, essence, orwater. The alchemy of yoga practice hasbeen often called Rasa-ayana, or way of theelixir. In my interpretation it means “theway of the water” or paying attention to thewavelike flow of my own body and con-sciousness. The human body is made up ofat least 75% water and yet we often feel asthough we have to solidify ourselves andstrengthen the body without paying equalattention to flexibility, fluidity, and breath.The true bravery of a spiritual practicecomes from embracing the body’s naturalflow rather than tightening up when yogapostures or even life itself becomes difficult.By recognizing the fluidity of our own indi-vidual Divine Body, Divine Mind, andDivine Heart a radical shift can take placein the practice of yoga.The process of tapping into this fluidity

begins with observation – observing all ofyour thoughts, body sensations, and feelingsthat arise during yoga practice. Try fullyexperiencing the fluid intelligence thatruns through all aspects of your body, mind,and heart. We are all aware of the intelli-gent faculties of the mind, but the body alsohas an intellect as well. By being fully awareand observing without judgment how thesethoughts, sensations and feelings arise likethe waves of the ocean, yoga becomes thealchemy vessel that can lead to radicaltransformation. The practice of yoga helpsus recognize that we are not the wavesthemselves or even the creator of thesewaves, but instead the surfer attempting toride them masterfully.

The fluid intelligence that runs throughour bodies is different from the mind’s intel-ligence. The mind as we know it is oftentrying to fix, solve, or change things.Identifying the rasa in our practice, allowsthis other innate intelligence to come for-ward. Then yoga and life itself will becomea blissful experience! A mechanical yogapractice can even be transformed by thisconnection into a powerful method of self-engagement. Without paying attention tothis idea of rasa we may expend consider-able energy attempting the physical tech-nique of a challenging pose, such as gettingour feet to touch our head in scorpion pose,without activating the deeper benefits ofyoga, such as filling our hearts with loveand kindness. Our intelligent minds mayharshly judge our progress or make sugges-tions for improvement when attemptingnew challenges like this. Activating thedeeper fluid intelligence in our bodies andappreciating our place in poses, whether weare able to take them further or not, is anoffering of kindness to ourselves.Allowing rasa to become the focus of

your practice can be challenging because itis difficult to quiet the thinking, problemsolving mind. As a yoga teacher for 25 yearsand a Continuum Movement teacher for 11years, I suggest using the thinking mind in adifferent way. If the mind is used to observeand follow the flow of sensation in thebody, the thinking mind begins to naturallyslow down. Its rapid analysis and judgmentsteps aside and creates room for the bodilyintelligence to come forward. Indeed, thebody has an intelligence beyond the intel-lect. However, in this practice we do not letgo or minimize the intellect. We focus itsenergy in another direction and begin touse it in a very different way. It is a more

profound way to go within ourselves thatyogis have practiced and known for cen-turies, but is just now becoming moreaccepted in the West. Acquiring true self knowledge requires

an unraveling of held patterns within, suchas relying on the mind’s intellect to guideour way. The physical practice of yoga isonly the framework for accessing the depththat is within you. Staying open to whatev-er happens in yoga practice and life, whilenot closing off when difficult feelings orexperiences arise, is the ultimate goal of thispractice. Becoming a great surfer of thewaves requires curiosity about the oceanyou find yourself in and the ingenuity andbravery to stay on the curl of that wave nomatter what. Once we begin to learn howto swim through practice we learn how tobecome an expert swimmer of life. Weenjoy the beauty of what’s under the surfaceof the water. The buoyancy of the water cancarry and hold us -- that is if we can recog-nize we are made of mostly water.Whether you go to a regular yoga class

or practice at home, using these ideas canenhance and transform a mechanicalpractice into a fluid engagement with theself. Ride the waves, become a greatswimmer of life, and an expert surfer.Reclaim your RASA! c

Bobbie Ellis is a yoga teacher, movement ther-apist and Continuum Movement teacher with25 years of experience in her field. She is thedirector and owner of Soma Center for Yoga,Bodywork and the Moving Arts in HighlandPark, NJ. Please see her ad in NJ NamasteNews or visit her website somactr.com. Staytuned for more informative articles in the deeperhealing arts of yoga practice by Bobbie Ellis inupcoming issues of NJ Namaste News.

Reclaiming Your Rasa: The Alchemy of PracticeBy Bobbie Ellis

F acial masks have been around for thousands of years; every-thing from clay to kitty litter has been used to try to help usattain smooth, soft, luscious skin. When considering facial

masks, as with all beauty products, you can spend big bucks or youcan just take some things right from your kitchen and whip them upinto the very best skin-nourishing products around. In my experi-ence, some masks work well, and others simply do not. Although,whichever mask you choose, the act of pampering yourself and mak-ing the effort to put time aside to work a beauty routine into yourschedule definitely revitalizes us. I’d suggest setting aside one day per week to apply a facial mask.

In my experience, it’s a great idea to wake up an hour early onFriday morning, having checked ingredients and tools the night

before, in order to indulge in a wonderful, skin enhancing maskbefore you begin your weekend. It’s a good idea to also vary theapplications – use an oil based exfoliation one week and athick avocado paste the next. Keep notes on whatmakes your skin feel the best so that you can cus-tomize the mask recipe and make it your own.Another fun way to incorporate facial masksinto your beauty routine isto invite a friendor two over for an in-home spa day!If you are new to applying at-home

facial masks, I’ve compiled somehelpful tips as well as a recipe to getyou started.

Helpful Tips1. The thicker the mask, themore intense the action onthe skin

2. Put aside a set of towels andwashcloths to use only forfacials, some ingredients willdiscolor linens

3. Determine your skin type,(dry, normal, or oily) anduse a mask appropriatefor your skin

4. If you have food sensitivi-ties and wish to try a maskrecipe with food ingredi-ents, rub some of the indi-vidual food in gredients onyour inner elbow, and wait 24hours before applying the maskto your face to test for a reaction

5. Always apply masks to freshlycleaned, slightly damp skin

6. Use upward motions when applyingand removing the mask

7. When applying a mask treatment toyour face, don’t forget your neck, theskin here needs the same pampering asthe skin on your face c

S K I N   C A R E yoga + health

Put Your Best FaceForwardBy Blanche E. King

Avocado, Carrot &Cream MaskImproves skin texture and diminishes age spots

½ cup heavy cream

1 cooked and mashed organiccarrot

1 pitted, peeled, mashed avocado

3 tbsp honey

Combine above ingredients in a bowl. Spreadover face and neck area (this is best done lay-ing down with a large towel under youhead/neck area) Relax completely for 15 min-utes – you’ll feel the mask drying. Rinse withcool water and allow your skin to air dry – thishelps the PH to balance in your skin. Followwith your best moisturizer.

NAMASTE NEWS ■ 25Photo credit: ©iStockphoto.com/Neustockimages

W hen searching for a destinationfor a yoga vacation or retreatthere are probably hundreds or

perhaps thousands of options. Some peopleprefer to take retreat in an exotic locale likeCosta Rica or the Caribbean. Others preferthe “summer camp for adults approach” at abig name retreat center with a star-studdedstaff list and thousands of happy yogisserved every year. I must admit I’ve nevertried either of those approaches, becauseevery year my journey calls me back to theSewall House in Island Falls, Maine. It’scertainly not the biggest retreat center(maximum capacity is in the single digits)and it’s not in the most exciting spot(smack in the heart of the tiny town ofIsland Falls, Population: 600). However,

what makes Sewall House so special can besummed up in one word – family.

Donna Davidge, Sewall House yogainstructor and owner (with husband KentBonham) bought the historic property in1997 from several relatives in order to keepit in her family. The home built in 1865,which is the cornerstone of this tiny ham-let, was home to her great-grandfather,William Sewall, and over the years hasbeen the family homestead, a boardinghouse, town post office, and retreat center.William Sewall believed strongly in thehealing power of spending time in natureand Sewall House became a place for life’sweary travelers to find some fresh air, beau-tiful scenery and restored health. He evenbefriended a young Teddy Roosevelt duringhis 20s, helping him overcome chronicasthma and becoming the future president’slifelong friend.

That rich history of healing and thestrength of family is the foundation uponwhich this new iteration of Sewall HouseYoga Retreat has been built. I’ve visited 3times and each time have found that aninstant family is born when new retreatguests arrive. We get to know each other’sstories intimately, make each other laugh,and even occasionally console each other’stears during our stay together at SewallHouse. We all take part in a time-honoredtradition of eating meals together in thefamily dining room where conversationsmeander from yoga to travel to kids to phi-

losophy and more. We often assist eachother in yoga practice and accompanyeach other on the day hikes or lake outingsthat our flexible house schedule allows.Our intimate setting, commitment toexploring yoga and ourselves on a deeperlevel, and the comfortable environmentYoga class on Loon Ledge

Hiking in Baxter State Park

yoga + health T R A V E L

26 ■ Autumn 2010

Visiting Sewall House Yoga RetreatIsland Falls, MEBy Brian Critchley

makes the bonds made at Sewall Househappen quickly, easily, and deeply.

Each day at Sewall House begins withan optional silent meditation in thewood stove heated studio. Meditation isfollowed by an Ashtanga/Hatha morn-ing practice which often feels less like astrict, regimented class and more like agroup of friends playing at yoga. Donnais a skilled, experienced teacher who isadept at honoring each student’s indi-vidual needs. The small class setting alsohelps encourage a lot of personal explo-ration, attention and growth. Aftermorning practice, everyone gathers forbreakfast—a delicious feast of granola,fresh-baked bread, homemade jams, anda vegetarian entree prepared by the verytalented Chef Kent. Midday at SewallHouse affords ample time for day trips tonearby Baxter State Park (home of Mt.Katahdin); Lake Mattawamkeag (forswimming, boating, and yoga on LoonLedge); or various other hiking or bikingoutings in Maine’s majestic AroostookCounty. Evenings at Sewall House are forKundalini yoga practice. Donna has 26 yearsexperience teaching in this style and doesan excellent job offering this unique yoga toher guests. The class includes chanting andlive music (again from the multi-talented

Kent!) and is always an uplifting way to endthe day. The evening meals are remarkablydelicious featuring more innovative vegetar-ian cuisine, often prepared with locallygrown produce. As always, we eat together,sharing details of the day’s adventures andlaughing as we literally break breadtogether. After a lively family-style dinnerwith homemade desserts, the eveninghours are perfect at Sewall House for read-ing, journaling, star gazing from the porch,receiving a massage, soaking in the jacuzzi

tub, or relaxing in the sauna. When it’stime for bed you can retire to the privacyof your own comfortable bedroom, deco-rated with an eye to the home’s long fami-ly history, for a restful sleep.

There’s no mystery what makes SewallHouse such an enticing retreat choiceand it’s the kindhearted, selfless service

of hosts Kent and Donna. Theyare the glue that holds theSewall House family together.They also somehow magicallyhold that sacred space WilliamSewall had envisioned for hisproperty over a century ago.When staying at Sewall House

you definitely are afforded the time andspace to be relaxed and introspective in aloving, supportive environment. I’ve per-sonally made breakthroughs during mystay at the retreat and have witnessedthem in others. Whether it’s attemptingan advanced yoga pose for the first time,completing a strenuous hike, or facingyour life’s darkest fears or biggest chal-lenges, the environment at Sewall Houseuplifts you and makes you feel thatachievement of your own greatest poten-

tial is not just possible, but probable andnecessary. You also are filled with the sensethat you are part of a bigger family – thelong line of Sewalls who lived here, thecountless guests who’ve made this house atemporary home on their yoga journey, andalso the greater yoga community we allshare. In the end I think that’s what we allsearch for when we consciously take a breakfrom our daily business for a retreat. We wantto connect deeper to ourselves and in turnfoster that innate ability we all have to con-nect deeply with others. Sewall House makesfacilitating that process all seem so easy,because at Sewall House we’re all strangerswhen we arrive but by the time we leavewe’re all part of the family.c

To learn more about Sewall House YogaRetreat visit www.sewallhouse.com.

Brian Critchley is a yoga instructor, massagetherapist and Co-Publisher of New JerseyNamaste News. To learn more about joiningBrian and fellow central NJ yogis on a spring2011 4-night retreat to Sewall House see the adon page 21 or contact him at brian@njnamas-tenews.com for pricing and details.

Drum circle after eveningyoga

Instructor Donna leads animpromptu yoga session

At Sewall House you feel thatyour own greatest potential isnot just possible, but probable.

T R A V E L yoga + health

NAMASTE NEWS ■ 27

28 ■ Autumn 2010

cultivating karma

M y adventure in giving began with receiving an unexpected gift. A friend I’dknown since high school wrote to me on Facebook and asked for my addressbecause she had a surprise to send me. I love receiving surprises and quickly sent

back my address. Over the week that followed I forgot about the package that awaitedso was totally surprised when I returned home one afternoon to find a big white boxwith my name on it at the bottom of our spiral steps. My surprise was here! It felt likeChristmas morning as I peeled back the blue tissue paper to reveal a new book. Iinspected the jacket and found that it was called “29 Gifts: How a Month of GivingCan Change Your Life” by Cami Walker.

I decided to jump right in and read the prologue to learn that thebook’s author, Cami Walker, was presented with the prescription togive 29 gifts in 29 days by a friend and spiritual healer named Mbali.

She was offering Cami a way to step outside of herselfand get some perspective during one of her many boutswith MS. I was immediately fascinated by this woman’sstory and couldn’t wait to read on. Over the next sev-

eral days I devoured the book and decid-ed to begin my own 29 day cycle of giving

and keep a journal of how the month progress-es. The excerpts from the journal that follow are

just a few of the gifts you can read about online at myblog: http://justbenow.wordpress.com.

A Transformative GivingExerciseBy Brian Critchley

Gifts29

Photo credit: ©iStockphoto.com/david franklin

NAMASTE NEWS ■ 29

cultivating karma

Day 1: It Begins HereI arrived home from my week away in

Maine where I read “29 Gifts” fullyexpecting to begin the challenge tomor-row. When we arrived home we noticedthat our neighbor had taken in our mail,compiled it all in a bag and placed it at ourdoorstep for us. I started to feel guilty thatI hadn’t brought him something from thetrip as a thank you. Then my mind startedto wander and think about all of the thingsI might give as a thank you gift to himtomorrow. Nothing felt quite right,though. The book tells us that gifts givenout of obligation or guilt are not in thespirit of the challenge. Only gifts that arefrom the heart and give you (the giver) aspiritual lift really count. As I was takingout our recycling cans later this evening Inoticed Chris’s cans still sitting next to theback door. I decided spontaneously to takethem out front too. It was only a few extrasteps for me, but it was nice to know thatit’s one less thing he’ll have to worry aboutwhen he gets home this evening.

Day 6: Spontaneous GivingIn my Saturday morning class, I got an

opportunity to give about 2/3 into the prac-tice. I invited my students to sit up on a blan-ket to work on a seated, wide-leg forwardfold. That’s when I noticed one of my regu-lar students just to my right, who hadn’tbrought her blanket, attempt to roll and foldher mat so that she could create an elevatedseat for herself. Without a second thought, Igot up, walked over to her and handed herone of my blankets. “The gifts are starting tocome naturally!” I thought. I also realizedthat an essential part of my vocation as ayoga teacher (and massage therapist) is real-ly the act of selfless giving. I want my stu-dents to do well. I want them to have every-thing they need to get the most out of theirtime on the mat. The giving was instinctualand meaningful. I hope to carry that innategiving that comes with being in front of aclass to my everyday life!

Day 8: Letting GoToday’s gift was truly a challenge. Giving

gifts of money or buying new things for oth-ers as gifts is relatively easy for me. For somereason, for me, the real difficulty lies in giv-ing something that is already my own posses-sion as a gift. I have this weird sentimentali-ty about stuff. I think part of what I want toget from this project is a realization that it’sOK to let things go and put them to betteruse by sharing them with others. I’ve alwaysadmired people who I’ve heard described asa person who’d “give you the shirt off ofhis/her back.” I wish I could be that person.I’d rather buy you a new shirt than give youmine. So after I had a long talk with mydownstairs neighbor yesterday about the 29Gifts book and the giving project I knewthat I was supposed to give him my copy ofthe book. Yet, I wanted to figure out a wayout of the give. I wanted a way to keep mypossession and be a giving person. Sure Icould’ve bought him a fresh book, but some-thing in me told me that giving my own copywould be more meaningful and help me facemy weird clinging to items. Wouldn’t thebook do more good in the hands of someoneelse who will read it instead of sitting on myshelf? Of course it will! So I let it go. I giftedit. And it felt great.

DAY 18: Giving is Therapeutic!I was feeling rather grumpy this afternoon.

However, being committed to the givingproject, I decided that I would go to a localdepartment store and pick up a gift card withevery intention of adding credit to the cardand hiding it somewhere in the store as ananonymous gift. As it turned out, anothershopper and I ended up at the checkout lineat the same time. “Go ahead,” she said witha smile. It was so nice to be treated kindly bysomeone that I immediately knew that I’dfill the gift card and give it to her to pay forher items. When I did, she was a bit stunnedand said, “Wait! You’ve got to give this tosomeone you know!” I said, “Nope, I was justgoing to leave it here as an anonymous gift.Thank you for letting me go first in line. Ineeded that!” She smiled graciously as Iheaded out the door. By allowing myself theopportunity to give, it made me feel calmer,happier, and less stressed.

Day 28: DedicationI was so overjoyed by my surprise progress

on two of the poses that have been chal-lenging in my yoga practice that I decidedto take a longer savasana (relaxation) thanusual. As I lay on my back preparing forrelaxation I decided to dedicate my practiceto a more peaceful, happy world. I started tothink about the people in my immediatecircle to send them “good vibes” includingmy family and close friends. Then I startedto imagine extending that circle to includemy neighbors, coworkers, fellow teachers,massage clients, yoga students, old far-flungfriends, people I’ve met through the 29Gifts movement or the NJ Namaste Newsproject, etc. As each person came into myconsciousness I held them for a moment inmy heart, imagining sending them a feelingof light, peace, and love. It truly made mefeel part of something greater than myself –a larger human community. As I receivedthis realization, I sent love and light to allbeings everywhere: happy folks, people suf-fering or dying, people celebrating birth-days or mourning a loss, people with plentyand those who have little. At some pointwe’ll all experience these heights anddepths of human existence, which is whatmakes us all one. I followed the exercisewith one of the most satisfying savasanaposes I can ever remember experiencing!

In light of all that has happened in thepast 29 days, I actually wondered why mostof us allow our natural giving tendenciesto be pushed aside in favor of modesty orfear of lack. I feel far less worried about“having enough” and much more confi-dent that the universe will provide justwhat I need when I need it. In fact, as I’veopened up to giving I’ve found that I’vereceived many unexpected gifts as well.When your hands are clutching onto yourpossessions and wealth, you’re not in aposition to receive because your fists areclosed. When you open up your hands togive something, your hands are also readyto receive! c

For more info on the 29 Gifts book, movementor social network, visit www.29gifts.org.

30 ■ Autumn 2010

cultivating karma

L ooking longingly and with a whisperof jealousy, I gazed at a large andglossy frieze of a moment of perfec-

tion. The yogini in a perfect standing splitwas a piece of living art. Effortlessly herbones and muscles obeyed. From the out-side, I watched as she transported to analtered state. The magnitude of a piece of art had not

impacted me like this since the sixth grade.It was as if Chagall’s I and the Village hadbeen shown to me again for the first time.Years ago in an unsuspecting, grey-brickedclassroom, the masterpiece was firstrevealed to me by my teacher, Mrs. Jones.She had just returned to class after first tak-ing an island vacation and then being laidup with sun poisoning. We had envisionedher on her death bed—clinging to life. In

reality red, raised bubbles polka-dotted her calves. She shuffled inher sensible, low-heeled shoes. Ourteacher gracefully pointed out herailment to us; and, ravenously weall stared at her strange imperfec-tions. We were happy to have herback even if she was a bit stiffenedby her malady. Mrs. Jones spoke, “I’d likevery much to introduce you all to a form ofart that is called surrealism.” Alphabetical order set me in the back

row. I waited until the uniformed boy infront of me haplessly slung his arm over hishead. I grabbed for the laminated card.Time stopped. The classroom was silent.My brain devoured its very first piece ofmind-candy. My mind was blown. I staredat the Chagall. I smiled to see an unlikely

pair on par: cow and man. Green, red, yel-low were not shy. The distant church heldhigh and fast its symbol. A man floatedupside down. A contented cow provided agraceful cameo. Closer to the eye, a womanmilked a cow. A seedling anchored all—sprouting seed, flower and pollen. The ele-ments of color, religion, survival, life-cycleand harmony swirled and yet laid flat onthe shiny card. The scene and its spirit hadall but come to life in the Spartan class-room. I was speechless. Yet, I wanted toexpress my wonder. But how? The bell rang.We passed the cards forward. Many years later, it was the yogini in full

standing split that transfixed me just as thatfirst glimpse of that painting had. Howeverunlike the flat card imprinted with theChagall image, this time I was looking atliving art. The muscles and bones knew justwhat to do: lengthening, fluting, anchoring,creating space, thrilling themselves.Although she appeared deeply lost in thepose, she also seemed fully aware. A voicein the room broke my awe—a voice frominside urging me to emulate the beauty andexpertise of the standing split. It was nowmy goal. A grain, maybe two, of competi-tiveness fueled me. My campaign to attain the perfect

standing split began. I reached. I length-ened my arms, legs and strengthened mycore with sun salutations. I reassuredmyself that I was physically strong prac-ticing dolphin poses and push-ups.Anticipation peaked as the weekendcame. I attended my daughter, Ryah’s,

Standing Split By Lisa Dekis

My expression of the pose,through different from thepicture my mind had painted,was perfect.

in desperate need of assistance, especiallyas the weather gets colder and all of thosestrays start needing homes for the winter.Visit the national website AmericanHumane.org or find a local rescue inyour area that needs help.

I hope these ideas will help make con-scious gift giving a little bit less stressfulfor everyone this year. Santa, if you’rereading, I’ll take one of each item listedabove. Email me at theveggiechick@hot-mail.com to find out where to leave themon Christmas morning! I also welcome

messages from any reader looking for helpwith gift giving this season.

Until next time, thank you for readingand have a happy, healthy and safe holi-day season!

Yours truly,The Veggie Chick

Amanda Nicholson (aka The VeggieChick) has been living in North Plainfieldher whole life and became interested in fash-ion at a young age. A vegetarian for manyyears, she strives to make her fashion choic-es conscious ones. She is a single mother ofa teenage son, loves being outside and get-ting tattoos, and makes tie-dyed apparel forher friends and family.

NAMASTE NEWS ■ 31

cultivating karma

Hatha class. Aware of my goal, she kindlyincluded the standing split. With my headupside down, I gave a good sporting glanceat my fellow practitioners. A heavy ful-crum held me captive. Gravity, my ownbody and an unrealistic expectation of per-fection halted me short of my goal. Butthis time the school bell did not ring.While I was not able to achieve the per-fection of the standing split I held in mymind when the class began, somethingeven more miraculous happened as thesession progressed. The choreographedflow of poses lured me into my own quietconsciousness: silent and inwardly invigor-ated. My world was small. The walls of myego had crumbled. The time for the stand-

ing split had come and gone. It was now amemory. I no longer focused on myattempt to achieve the flawless pose. Thatgoal had turned to dust. What rose fromthe ashes was a realization that my expres-sion of the pose, though different than thepicture my mind had painted, was perfectas it was with all its imperfections.

To this day, whenever I see a Chagall Ican’t help but be transported to a timebefore my innocent, youthful beliefs dis-solved—when I believed that kindnesspermeated all souls; good things onlywould happen to good people; and that, acrisis-free, secure, middle-class existencewould infinitely prevail. The difficultieswe encounter ultimately speak aloud a

new definition of life. We can’t ignorethem. And when we face them head on, itis then that we are living a genuine exis-tence. Similarly, to this day, whenever Ipractice standing split, admittedly one ofmy favorite poses, I can’t help but picturethe artistic beauty of that striking pose Ihad observed. Sure, I was temporarily dis-appointed that I could not revel in thebeauty of my own standing split: no earth-ly perfection, no jolt of pride. But toslough the ego, be honest with myself,revel in the energy of the class—that, Ireminded myself, is what I’d come for.After all, my daughter concluded withsavasana which was in its own way, art.Namaste.c

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HOLIDAY GIFT GIVINGCONTINUED FROM PAGE 11

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Y ogas Cita Vrtti Nirodah” is a Sanskritmouthful for those of us who don’tstudy the language. It is also an

information-packed sutra. In simple lan-guage it means, “To master the modifica-tions of the mind is yoga.” Many people arenot aware of the roots of yoga, so manyAmericans have a casual physical yogapractice of choreographed postures, orasanas. This was not what yoga was about5000 years ago. At its origin, yoga was thepractice of the mastery of the fluctuationsof the mind. Simplified further, the goal of

yoga is Samadhi – the blissful, peacefulstate where you truly realize and experi-ence oneness.

The ongoing process of yoga is what canmake it so challenging. In the Sutras,Patanjali follows this definition of yoga withan instructional manual that leads the wayto the ultimate goal and details on the obsta-cles that impede our process. In the last SutraSpotlight, we looked at how yoga practiceneeded to be consistent and practiced inearnest to be fully grounded. Study, skill set,dedication and effort are as important here,as they are in your career. Just as you can’tplay on the PGA tour without prior experi-ence in the field of golf, you cannot expect toskip to the Samadhi, super-conscious state,you need to experience the journey.

Here we want to simply look at what wecan do to work toward Samadhi. The way

to reach Samadhi is through meditation. Itseems easy in words, but as anyone who’dtried it can attest, being in the state of med-itation for long periods of time can be chal-lenging. Most people think you have tomake your mind blank and still to be inmeditation. However, the goal is not toeradicate all thought, but to alter the quali-ty and quantity of those thoughts. We knowthat life is energy, and energy is motion. Soif there is life, there cannot be completestillness. We can think about meditation asthe mastering of the whimsical nature of themind. The mind fluctuates and if we followall the fluctuations we become distracted, tosay the least. If we can use techniques toquiet the fluctuations we become centered,focused and clear-minded. The centerednessand calm can last, and you can learn to keepyour peace even in the most challengingtimes. But, it takes practice.

Everything that we do in our life canhave an impact on meditation practice. Ifyou go to a coffee house and drink a doubleespresso on your way to meditation prac-tice, I can safely say quieting the body andmind will be more challenging. On theother hand if you wake up, do a wellsequenced asana practice, followed byprananyama (breathing practices to expandthe vital energy) and then sit for medita-tion, you will be better prepared for the ses-sion. If you can follow all of these steps withregularity, each time you practice, it will beeasier and more enjoyable. Still, it doesn’tmean that you will quickly feel a majorchange right away. However, changes willbe set in motion to experience a healthier,peaceful and blissful life.

While writing this article, I read an inter-view in Yoga International, with Pandit

Sutra Spotlight: The Way to a Peaceful LifeBy Tarra Madore

cultivating karma

32 ■ Autumn 2010

Yogas Cita Vrtti Nirodah“To master the modifications ofthe mind is yoga.”

– Yoga Sutras of Patanjali,I.2–Yoga Sutras ofPatanjali, I.14

©iStockphoto.com/Chris Schmidt

Rajmani Tigunait, one of my teachers. Inthe interview he is discussing the impor-tance of being peaceful and how sometimeswe don’t realize how important it is. Hestates, “Unless you realize that being peace-ful is good for you, you will not be inspiredto become a peaceful person. You have toremind yourself how important it is to bepeaceful. Do you want to live a life of fear?Anxiety? Insecurity? Do you want to bedependent on sleeping pills? Do you wantto be dependent on your therapist? Do youwant to be dependent on your priests, pun-dits, churches, swamis, rabbis, and mosques?Or do you want to experience the freedominside yourself that comes only from having

a peaceful mind? Do you want to be a crazyperson who is good at making a few bucksbut who, before and after work, walksblindly without any purpose and meaning?You have to ask these questions in order tonurture your resolve. And once you dothat, your resolution becomes quite strongand powerful.”

Being peaceful is being free. You canreach the place where you realize your ownbeauty and bliss, inside and out, and howthat beauty and bliss is interconnectedthrough the universe. You know that youare truly connected with everything andthat everything is connected to you.However, you are not dependent on anyoneor anything for peace or happiness.

What can we do to practice Cita Vrtti

Nirodah and be on our way to peace?You can practice meditation on your own.

At some point, to strengthen your practiceand take you further, you will need to find acompetent teacher. You may follow a certainpath or tradition and even get initiated intothat tradition. But for now, let’s sit.

As I said earlier, what you do in your lifematters. Keeping your body and mind freeof pollutants will help. You want to be wellhydrated before you begin. Find a quietplace where you will not be disturbed. Itcan help to do an asana practice before yousit. This way you can use some energy,which will make it easier to quiet the mind.Also, asana practice stretches and strength-ens the body to make the seated posturesteady and comfortable. After asana prac-tice, do a systematic relaxation, this willrelax the nervous system. You can do thatlying down or in an erect seated posture.Once relaxed, If you are not already seated,come to a seated posture with your spinetall for pranayama. If you know how to dopranayama techniques to balance the vitalenergy flow, do nadi shodanum (see sidebar)or kaphalabhati. If you do not know thosebreathing techniques, you can do slow,rhythmic diaphragmatic breathing. It is themind’s nature to wander, do not try to forcethoughts out. Do not dwell on the thoughtsthat may arise. Instead, bring your focus andattention to the breath as it comes in and outthrough your nose. Let that be your focusuntil your mind and body settle. If you havea mantra you can use it to keep your focus. Ifnot, you can use the mantra So hum. Focuson “So” as you inhale, “hum” as you exhale.Keep your attention on the mantra and yourbreath should flow in a relaxed, steady man-ner. This trains your mind, like asana trainsyour body. A little practice with meditationevery day can keep you on the path to apeaceful life. c

Tell us your favorite Yoga Sutra! If youhave a particular text that resonateswith you, send us your thoughts andsuggestions and we just may cover it ina future Sutra Spotlight, email tarra@njnamastenews.com.

NAMASTE NEWS ■ 33

Alternative Nostril Breathing is a wonderful tech-nique for calming the mind and balancing the leftand right halves of the body. Here are instructionsfor one of the three typical patterns of NadiShodhanam. If you already practice a different pat-tern, try this one and compare how this experiencefeels to your usual practice. This techniqueincludes 3 rounds, each consisting of 9 breaths. Ifyou are practicing in the morning, start with anexhale on the left side (as indicated below). If youare practicing in the evening, start with an exhalefrom the right side and reverse the left/right pat-tern shown below.

Sit in a tall cross-legposition (you can siton a chair with yourfeet on the floor ifyou cannot sit withan erect spine in across-leg position).

Your left hand is placed palm down on your lap.Your right hand is in Vishnu Mudra (see picture).Use your thumb to close the right nostril and yourring finger to close the left. You should be relaxedand breathing slowly and deeply. After you inhalethrough both sides, you will begin the first round ofNadi Shodanam.

Round 1: Close the right nostril with your thumband exhale through the left, inhale left, exhaleleft, inhale left, exhale left, inhale left (total of 3breaths). Close the left nostril with your ring fin-ger and exhale through the right, inhale right,exhale right, inhale right, exhale right, inhaleright (total of 3 breaths). Release your hand andtake 3 breaths with both nostrils. This round fin-ishes with your 3rd inhale.

Round 2: Start by closing the left nostril and exhaling through the right for 3 full breathsthrough the right side. Then the right nostril isclosed for 3 full breaths on the left. Finally thisround finishes with 3 full breaths through bothnostrils and ends with your 3rd inhale.

Round 3: This round is exactly the same as Round 1.

Alternate NostrilBreathing

(Nadi Shodanam)

cultivating karma

Tratak is a method of meditation thatincludes staring at a candle flame

©iStockphoto.com/DNY59

34 ■ Autumn 2010

cultivating karma

I magine this. You live in a world of silence.Your only connection to the world isthrough sight and touch. You are Deaf or hard of hearing and enter

a yoga studio hoping to learn more aboutyoga and perhaps take your first class. You seea group of students doing a series of strangeposes. You see that the teacher is walkingaround and talking. You don’t know whatshe is saying, but it appears that the teacheris using vocal cues to bring students into andout of their poses. Not realizing that theteacher is verbalizing instructions for properalignment, breath cues, and pose names, youwonder how the students know what to do.This is exactly what a person who is Deaf orhard of hearing may experience duringtheir first visit to a new studio. Manymembers of the Deaf community wish toexperience the benefits of yoga sincethey’ve “heard” or read that yoga helpsreduce stress, increase flexibility, increasestrength, and generally improves health.How can a Deaf or hard of hearing persontap into these benefits of yoga using onlysight and touch to guide their practice?

That is the question that materialized forHelen (who is hearing) and her friend Kathy(who is hard of hearing) during a chancemeeting at a yoga studio several years ago.While Helen was practicing with theteacher’s verbal guidance, Kathy visited thestudio to inquire about taking a class. WhenHelen saw her friend there, she began towonder about the difficulties Kathy wouldface in doing yoga in a mainstream class. Sherealized that the music in the backgroundwould not only mask the teacher’s words buta hard of hearing student might actually feelthe music as vibrations that would be a dis-traction. In addition, the teacher’s instruc-tions would mostly go unheard leaving her

friend open to injuries caused by misalign-ments. After class, Helen was really excitedabout trying to come up with a system toteach Deaf or hard of hearing students.Through some research, she learned that theopportunities for the Deaf community totake yoga classes were extremely limited.Helen called a yoga teacher friend, SharonJig, and asked her if she would be interestedin teaching while Amy Chu, who is also ayogi, would sign the class. They came upwith a team-teaching environment whereSharon could explain the pose, Amy couldsign the instructions in American SignLanguage (ASL), and Helen could demon-strate them with proper alignment. Sharonwould also walk around the room and offeradjustments to students as she would in anyother class. Helen coordinated with theowner of CenterSpace Studio to providespace for the classes at a nominal cost, and

yoga for the Deaf community in CentralNew Jersey was born!

Teaching yoga for the Deaf communityhas required the teachers to get creativewith their techniques. Helen found thatthe students were very excited and justwanted to jump right into the poses with-out really understanding the importance ofbreath or how to get into or out of theposes correctly. Just as she had to work tofind this balance in her own asana prac-tice, she’s worked on balancing her classesto include principles of alignment as wellas generating a good flow. Amy, who hasknown ASL since childhood, has experi-enced a period of “letting go” to the les-sons from her teacher training about howa class should be taught. She uses thebasics of alignment and breathing, but hashad to find other methods to get the presspoints across to the Deaf and hard of hearing

Beyond Words:

Yoga for the DeafBy Helen Hsu and Amy Chu

Instructor Amy Chu (2nd fromright) demonstrates “SholdersBack” to her class

NAMASTE NEWS ■ 35

cultivating karma

yogis. For example, she’s learned that subtlemovements speak more than words. Simplegestures such as pointing to her shoulders asshe rolls them up and back have the sameeffect as saying, “Keep your shoulders awayfrom your ears and shoulder blades towardseach other.” With every class she teaches orsigns, she is learning new ways to overcomesome of the language barriers between theDeaf, hearing, and yoga. “Namaste” is a per-fect example of a three-way language barrier.A non-yogi or non-spiritual person wouldnot know the meaning of this word. Toexplain “Namaste” to a non-yogi hearingperson, one may say, “The inner light in mebows or honors the inner light in you.” Thismay have some meaning to the non-yogihearing person. However, when using ASLto offer this same explanation to a Deaf per-son, it will make no sense to them. Signedliterally, they may receive the message of alight (like a light bulb or lamp) inside of mebowing to a light (like a light bulb or lamp)inside of you. To overcome this and give thetrue message behind “Namaste”, Amy signs amessage that translates to the English words“from within my heart, I grow to honor yourheart and bow to you.”

For the past three years, the teaching teamhas offered their classes for the Deaf commu-nity and even expanded class offerings toother studios in the area. They have added

teachers Alissa Shaneson and Cheryl Delanyto their ranks while both Helen and Amycompleted yoga teacher trainings as well,making it possible to offer classes more fre-quently. This has allowed students to deepentheir practice beyond the handful of verysimple poses offered during their first classesthat only met once per month. Members ofthe Deaf community like all other peoplewant to be afforded the same opportunitiesas their peers. By offering these classes for thecommunity, Deaf and hard of hearing yogisare able to enjoy the increased strength andflexibility, decreased stress, and union ofmind, body, and spirit available to others ina conventional yoga class. If you are interest-ed in taking classes, would like to host Yogafor the Deaf at your studio, or have an inter-est in teaching with the Deaf community,email njyogaforthedeaf@yahoo.com formore information. c

Current Class Schedule:CenterSpace, Somerset. Every 2nd and 4thFriday of the month, 7:30pm – 8:45pm.

SaKula, Metuchen. Every Thursday,5:45pm – 7:00pm. This is a “KarmaCommunity” yoga class to help join theDeaf, hard of hearing and hearing yogistogether. Classes will be held in voice andAmerican Sign Language.

For many years, I always wanted to do yogabecause I understood that it was good for one’sbody, mind and soul. I attended one session to tryit out but I was not able to hear the teacher norfollow the instructions. Two years ago, after hav-ing surgery, I thought I would try again. I wantedto improve my range of motion and reduce stress.One day, I walked into a studio to get more infor-mation and was surprised to bump into my friendHelen. I explained that I wanted to start takingclasses but was afraid I would have trouble hear-ing the teacher. We both agreed I could use helpfrom a teacher who understood how to work withDeaf and hard of hearing people. I find it a bless-ing that I have found two individuals who under-stand the challenges of a Deaf or hard of hearingperson and have decided to come up with a wayto teach this community. They have been verycreative! For example, when our eyes are closed,they use a fan to blow wind at us to let us knowit is time to open our eyes from meditation orsavasana. Helen and Amy both are sensitive andtruly take the time to understand how to workwith Deaf and hard of hearing people. Thank youHelen and Amy, with both of my hands together Ibow to you both!

A Student’sPerspective

by Kathy Kady-Hopkins

Yoga for the Deafinstructors Helen Hsuand Amy Chu

Central Jersey Weekly Class Calendar

Are you a teacher in the CNJ area who would like to see your yoga classes listed here? Call 773322--665599--77336655 or email bbrriiaann@@nnjjnnaammaasstteenneewwss..ccoomm to learn about our affordable directory ad rates.

MONDAY Multi-Level Yoga, 7p - 8p Heart to Hearts, Armour Ave., Hamilton 609-689-3131 / $15

TUESDAY Yoga for Beginners, 6p - 7p Onsen for All, Rt. 27, Kingston 609-924-4800 / onsenforall.com / $15 Multi-Level Yoga, 6:30p - 8p Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $16 or class card

WEDNESDAY Mixed-Level Yoga, 9:30a - 10:30a Onsen for All, Rt. 27, Kingston 609-924-4800 / onsenforall.com / $15 Intro to Yoga: 5 Week Series 7:30p - 9p Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $75 (Starting 10/20 & 12/1)

THURSDAY LLiisstt yyoouurr ccllaassss hheerree aanndd rreeaacchh 1100,,000000++ pprroossppeeccttiivvee ssttuuddeennttss iinn tthhee CCeennttrraall NNJJ aarreeaa!! CCaallll 773322--665599--77336655 oorr eemmaaiill bbrriiaann@@nnjjnnaammaasstteenneewwss..ccoomm ffoorr ddeettaaiillss

FRIDAY Gentle Yoga, 9:30a - 10:30a Onsen for All, Rt. 27, Kingston 609-924-4800 / onsenforall.com / $15

SATURDAY Multi-Level Yoga, 10a - 11:30a Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $16 or class card

SUNDAY Gentle Yoga, 10a - 11:15a Inner Light Yoga Center, No. Brunswick , 732-951-1100 ilyc.com / $16 or class card Mixed-Level Yoga, 11:30a - 12:30p Onsen for All, Rt. 27, Kingston 609-924-4800 / onsenforall.com / $15

36 ■ Autumn 2010

events

Fall EventsOctober 3: 1pm – 4pmDog Walk-a-Thon,North Brunswick CommunityPark. Halloween-themed dog walkand family fun day. $15 donation.732-297-6767 or dogwalk@northbrunswickhumane.org

October 9: 10am – 3pmGreen Fair, Monroe Twp.Environmental Commission, OakTree School. Farmer’s market,green crafts, recycling and papershredding on site. 732-521-4400, www.monroetwp.com

October 9: 10am – 4pmHarvest Fair, DowntownHightstown. 5K race, farmer’s market, and family entertainment.609-448-6352 or www.downtownhightstown.org

October 9: 6pm – 9pmWining & Dining with theCars, Haldeman Ford Subaru,Hamilton. Wine tasting and horsd’oeuvres to raise money forAnimal Friends for Education andWelfare. 609-448-5322 orwww.afewpets.com

October 15: 8pm WAH! In Concert, Presby -terian Social Hall, Metuchen.Chant along to the beautiful devo-tional music that combines classicyoga chants with Western and pop elements. Tickets $25-$30. Pre-register at 732-906-0100 or info@sakulayoga.com.

October 16: 7pm Navratri Raas GarbaCelebration, India Foundationof Metro Princeton, West Windsor-Plainsboro North High School.Dance to live Indian music during

the festival of the goddess Shakti.609-799-5675 or www.ifmpnj.org

October 21: 7pm – 9pmFree Buddhism 101Class, Princeton Center forYoga & Health, Montgomery.Focusing on the basic teachingsand how state of the art researchsupports the Buddha’s message.609-924-7294

October 24: 9am – 11amYoga for Pain Relief,Center for Relaxation & Healing,Plainsboro. Learn sequences ofposes to help common aches andmisalignments. Call 609-750-7432 or visitwww.relaxtionandhealing.com

October 27: 5:30pmCommunities of Light,Womanspace,Drumthwacket, Princeton. Launchevent for the annual lighting ofluminary candles to raise awarenessof domestic violence. Luminary kitsavailable for $10. Register at 609-394-0136 orwww.womanspace.org

October 27: 7:30pmReading & Book Signingwith Stephanie Syman,Yoga Nine, Smithville. Join authorof “The Subtle Body” as she readsand discusses her new book. Eventis free and books are available forpurchase and signing. Register at www.yoganine.com

November 3: 2pm – 9pmHealth Fair, Web ofCompassion, SuzannePatterson Center, Princeton.Speakers, demonstrations, dancelessons, and family activities. Freeadmission but donations will be

NAMASTE NEWS ■ 37

events

accepted for Haiti disaster relief.Call 609-203-5854 or visitwww.webofcompassion.org

November 3: 6pmHomeFront VolunteerOrientation Meeting,Lawrenceville. Information aboutvolunteer opportunities. Register at 609-989-9417 orwww.homefrontnj.org.

November 13: 8pm.Haiti Benefit Concert,Princeton Center for Yoga &Health, Montgomery.Singer/Songwriters DavidBrahinsky & Ivan Rubenste in anevening of folk classics by BobDylan and Tom Waite. $15 dona-tion. Register at 609-924-7294

November 14: 1pm–4pmElixir Fund Auction &Cocktail Party, MercerOaks, West Windsor. Fundraiserto help provide assistance to can-cer patients and caregivers withmeal services, transporting, andaccess to holistic healthcare.Register at 800-494-9228 orwww.elixirfund.org

November 20: 8am–3pmWomen’s Wellness Day,Heart to Hearts, Inc. will host theannual event at ETS Campus inPrinceton with health screenings,speakers, and exhibits from localhealth practitioners. Tickets are$60 and are available at 609-689-3131 or atwww.hearttohearts.org

November 26: 4:45pm.Princeton PalmerSquare Tree Lighting,Featuring local high school musi-cians. Rain or shine. Free.www.palmersquare.com

December 1: 10am–3pmFestival of Trees,Morven Museum,Princeton. Galleries adorned forthe holidays by area businessesand garden clubs. $5 entry fee,open through 1/9/2011. 609-924-8144 or www.morven.org

December 3: 6pmHoliday Walk, Pennington.Music, beverages, tree lighting,and Santa Claus arrives. Localdance company performs a holi-day show at 6:45. Free. Call 609-737-7765.609-921-3100 or www.princetonairport.com

December 24: 11am.Santa’s Arrival, PrincetonAirport. Bring a wrapped gift withchild’s name in large text andSanta will distribute it when hearrives. Participants are also askedto bring an unwrapped gift ofclothing, books, or toys to be dis-tributed through Mercer CountyBoard of Social Services. 609-921-3100 or www.princetonairport.com

New Jersey Namaste News

strives for accuracy in its event

calendar listings, but we encour-

age you to call ahead before

planning to attend.

Planning an event of interest

to the yoga community this fall?

Email the editor at brian@njnamas-

tenews.com with details and your

listing may appear in the October

issue as space allows.

Calendar

last word

Irecently attended The Tantric Yoga of Extraordinary Con -sciousness workshop at the new Dig Yoga in Lambertville, NJ.The workshop lived up to its title – it was extraordinary. The

asana sessions led by Sianna Sherman masterfully captured thebeauty and grace of yoga practice.

Sianna is like a magical fairy that sprinkles dust on you,enabling you to achieve more than you ever thought you could.We all know people whose energy is so strong that you can feelthem enter a room before you actually see them. Sianna is one ofthose people. You can feel the magic just being in her presence.She lifts your heart and consciousness to new heights. You feel adeep shift in the vibrational energy before she even speaks a word.She sprinkles her magic dust in the form of stories and instructions,which invite you to be aware on a new, deeper level and move from

that awareness with ease andgrace. Her instructions are

detailed and sweet. Sheinvites you with a spe-

cial way that you

want to go along for the ride andexperience every bit of thisextraordinary asana practice.

She floats through the room.She has to, the mats are aboutan inch apart. When you takea workshop with Sianna, youcan understand why so manypeople participate. The newlyopened Dig Yoga studio wasfull of yoga students and teach-ers sharing their positive ener-gy and experiencing the magicof transformation throughasana and meditation.

Sianna gives just the rightinstruction, a firm touch or akind word, to enhance yourpose and make it feel better thanever. She has mastered the art of inspiring students. She con-structs just the right sequence to allow the muscles of the body toengage and lengthen. Empowering each individual to find thegreat strength that you never knew you had, along with theopenness to expand your energy profoundly. She invited us tomove and play. To reach for the stars and delight in what-ever we achieve in the moment. The weekend was fabu-lous—all culminating in divine bliss! c

Sianna Sherman is an internationally recognizedAnusara Yoga teacher who delights in story-telling, poet-ry, spontaneous dance and long walks in nature. She hadthe great blessing of meeting John Friend in 1995 andhas studied with him extensively these past 16 years.She devotes her yogic studies to the Tantric traditions

and studies closely with Dr. Paul Muller-Ortega and Dr.Douglas Brooks. She was chosen by Yoga Journal as one

of 21 talented young teachers shaping the future of yoga.Please go to www.opentograce.com to learn more!

Extraordinary Yoga By Tarra Madore

38 ■ Autumn 2010

Sianna Sherman,

photos by David Martinez Photography

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