July2018 - Yoga Magazine

EDITORS LETTER

Namaste

Dear YOGA Magazine readers, welcome to the July issue. This month we take a look at the meaning of pranayama and provide a basic practice and there are some essential tips for developing a transformational home practice. Nicola Jane Hobbs introduces us to her wonderful ‘Thrive Through Yoga’, especially designed to develop a daily practice, nourish our emotions and strengthen the ‘bodymind’, and she shares a delightful sequence from her book.

We also profile Swami Vivekananda, a Hindu monk with great spiritual influence in India who addressed the first Parliament of Religions in 1893, and we look at the best foods to eat for clear skin and to maintain a healthy gut. Meditation master Pradhan Balter answers some of your questions on dealing with those ‘pesky thoughts’ and we take a philosophical look at prana and freedom. Our guest teacher Angela Sykes, guides us through Forearm Cat/Cow, Ardha Pincha Mayurasana (Dolphin pose) and Twisted Root Headstand before a delightful ‘Trust the Process sequence that’s designed to build inner and outer strength and develop focus, confidence and stability. I hope you enjoy reading the magazine and I look forward to meeting with you in August.

NAMASTE EDITOR

YOGAMAGAZINE.COM

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contents

FEATURES

16 PRANAYAMA: WHAT IS IT REALLY FOR? A lowdown on its true meaning alongside a basic pranayama practice

40 DEVELOPING A HOME YOGA

PRACTICE

Essential tips for developing a transformative practice at home

56 THRIVE THROUGH YOGA

A wonderful sequence for self-care, to strengthen the bodymind and to build physical strength and nourish you emotionally

JULY 2018 ON THE COVER

12

WIN A SUBSCRIPTION

40 DEVELOPING A HOME YOGA PRACTICE 56

THRIVE THROUGH YOGA HOME SEQUENCE

65 THE BEST FOODS FOR HEALTHY SKIN & GUT 92 TRUST THE PROCESS WORKOUT FOR STRENGTH, FOCUS & CONFIDENCE

NEWS & COMMUNITY

3 8

EDITOR’S LETTER

Welcome to the July issue

NEWS

The latest health news from around the world

12 COMPETITION

Win a subscription to YOGA Magazine

14 CHARITY Ourmala

READERS’ ASHRAM

22 ASK YOGI DR MALIK

Your yoga questions answered

24 MY STORY

Finding acceptance

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26 60-SECOND INTERVIEW Harriet Emily

CHARITY

35

FASHION

24

MY STORY

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74

84

STUDIO REVIEW

WHAT’S HOT

85

POSES SECTION

69

BEAUTY & FASHION

28 BEAUTY

TRAVEL

The best summer goodies

35 FASHION

The hottest yogawear and ethical fashion

MIND BODY SPIRIT

45 MIND

Those pesky thoughts

49 BODY

World Yoga Festival: A gathering of yoga and yogins

53 SPIRIT

How yoga won the west: a look back at Swami Vivekananda

NUTRITION

65 NUTRITION

The best foods for clear skin and a healthy gut

TRAVEL

69 TRAVEL

Vale de Moses: A magical experience

YOGA PAGES

79 YOGA PHILOSOPHY Prana and freedom

82 YOGA AND SELF-CARE

Svadhyaya & Sankalpa: Self-enquiry, self-care & setting your intention

84 STUDIO REVIEW The Pilates Suite, Surrey

85 POSES SECTION 85 TEACHER’S PROFILE Anglea Sykes 86 BEGINNERS POSE Forearm Cat/Cow 88 INTERMEDIATE POSE Ardha Pincha Mayurasana (Dolphin pose) 90 ADVANCED POSE Twisted Root Headstand 92 YOGA SEQUENCE Trust the process

LIGHT READING

74 WHAT’S HOT

New products for your mind, body and soul

96 ASTROLOGY

Your Vedic stars for July

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July

FEATURES

2018

Yoga Magazine is an independent journal and is not affiliated with any organisations or associations. The publishers do not accept any liability for errors or omissions. The views expressed in Yoga Magazine are not necessarily those of the Editor or Publisher. All registered names and trademarks are acknowledged. Yoga Magazine does not take responsibility for any unsolicited manuscripts or photography sent its offices. Reproduction, in part or in whole, without written permission from the Publisher is prohibited. All rights reserved © 2005 ISSN 1478-9671. Yoga Magazine (ISSN:1478-9671, USPS: 5703) is published 12 times per year by Yoga International Magazine Ltd and distributed in the US by Asendia USA 17b S Middlesex Ave, Monroe NJ 08831. Peridoicals postage paid at New Brunswick, NJ and additional mailing offices. Postmaster: Send address changes to (Yoga Magazine) 17b S Middlesex Ave, Monroe NJ 08831. Health Warning: Yoga Magazine trusts you will benefit from the practice of yoga. However, nothing in this magazine should be construed as medical advice. Always consult your doctor before undertaking any exercise program. Neither the Editor nor Publisher can be held responsible for any injury, accidents or damage resulting from ideas or exercises discussed in Yoga Magazine.

Jim Tarran PRANAYAMA: WHAT IS IT REALLY FOR? Khadine Morcom DEVELOPING A HOME YOGA PRACTICE Nicola Jane Hobba THRIVE THROUGH YOGA

+44 (0) 20 7729 5454 [email protected] www.yogamagazine.com Yogi Dr Malik EDITOR

CONTRIBUTORS

H Malik DEPUTY EDITOR

Harriet Emily 60-SECOND INTERVIEW

Martin Gill ASSISTANT EDITOR

Hannah Anstee BEAUTY Swami Ambikananda BODY Pradhan Balter MIND

PRINTED ON RECYCLED PAPER

Yoga Magazine Ltd 233 BETHNAL GREEN ROAD LONDON E2 6AB

Helena Rosas ART DIRECTOR Scott Middler SOCIAL MEDIA & ONLINE MANAGER David Choudry PUBLISHER

Pete Woolley MY STORY

Sam Rogers UK & WORLDWIDE ADVERTISING EXECUTIVE

Paula Simpson NUTRITION

Lesley McEwan SUPPLY CHAIN MANAGER

Victor M. Parachin SPIRIT Julie Watson TRAVEL

SUBSCRIPTIONS [email protected] ADVERTISING [email protected]

Larah Davis YOGA & SELF-CARE Christopher Gladwell YOGA PHILOSOPHY Angela Sykes YOGA POSES

COVER Model Angela Sykes Photography by Vivienne Edge

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“Yoga by Sackies is largely recognised as a superior yoga session and this is further highlighted due to his strong appreciation and knowledge of the human body.” ~ Dr.Aoibhe O Driscoll.

“Sackies has a very simple logical way of explaining why an asana needs to be done in a certain biomechanical fashion while he twist and contorts you into the correct postures for the asana. He also has an innate ability of knowing which asana suits an individual.” ~Shalini Wiseman, Chartered Physiotherapist in Womens’s Health and Continence.

“I cannot speak highly enough of Yoga Republic. I feel that Sackies’ classes are a perfect blend of strength, flexibility and relaxation and he takes into account any injury one may have. I cannot recommend it highly enough.” ~Dr.Sinead Hurly GP.

“The teacher must want to teach, want to improve and want to inspire. A simple explanation can go a long way in demonstrating knowledge and gaining credibility. Sackies encompasses all of the above.” ~ Dr. Jenny O’Hanlon.

For more information please have look at the website www.yogarepublic.com or call the studio on 00353876560254.

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WSNEWSNEWSNEWSNEWSNE SINGLE MEDITATION SESSION CAN REDUCE ANXIETY A new, yet relatively small study has found that practising just one meditation session can lower anxiety levels. 14 participants who had normal blood pressure but high levels of anxiety practised a 60-minute beginner mindfulness where they focused on breathing and awareness of one’s thoughts. The results showed a clear reduction in anxiety in the first hour after the meditation session and were significantly lower one week later. The results also suggest that meditation could reduce cardiovascular risk in those with moderate anxiety, as anxiety can increase the chance of conditions including high blood pressure and organ damage.

EGGS ARE NO RISK TO THE HEART Eating eggs does not raise the risk of stroke or heart disease a study found. Patients with type 2 diabetes or pre-diabetes ate either two eggs a week or 12 eggs a week. The study by the University of Sydney, established that there was no difference in a range of cardiovascular risk factors including cholesterol, blood sugar and blood pressure.

A QUICK WALK CAN BOOST FERTILITY Regular walks, even just for 10 minutes can improve women’s chances of becoming pregnant according to a study by the University of Massachusetts Amherst, which looked at women with a history of miscarriages. Walking was particularly effective among those who were overweight or obese. Four hours’ vigorous activity a week also improved fertility but other moderate forms of exercise had no effect.

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NEWSNEWSNEWSNEWSNEW CHOCOLATE CAN HELP LOWER STRESS LEVELS According to researchers from California, in addition to making you happier from the sugar, consuming dark chocolate can have a positive effect on your brain health. The researchers analysed two studies and found that eating dark chocolate with over 70 per cent cacao reduces stress levels and inflammation and improves your mood, memory and immunity due to the high amount of flavonoids.

EMBRACE MEDITERRANEAN OR NORDIC DIETS TO CUT DISEASE A major study by the World Health Organization found compelling evidence that Britain could lower its rates of cancer, diabetes and cardiovascular disease by adopting Mediterranean or Nordicstyle diets. The study noted that only 15 out of 53 countries in Europe had measures in place to promote the diets.

MINDFULNESS COULD HELP FIGHT DEMENTIA Analysis of research involving 30,000 people that looked at the association between mid-life anxiety, depression and the development of dementia, found that those who suffered moderate to severe anxiety in mid-life were more likely to develop dementia years later. Researchers from University College London, said responses to stress may speed up brain cell ageing and degenerative changes in the central nervous system and increase vulnerability to conditions such as Alzheimer’s disease, and that therapies such as mindfulness-based interventions and meditation which have been found to reduce anxiety might reduce the risk of later dementia.

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EWSNEWSNEWSNEWSNEWS PARENTAL DIET BEFORE CONCEPTION AFFECTS CHILD’S HEALTH A new study from University College London, has found that a child’s health can be compromised not only by a mother who smokes or drinks through pregnancy, but by the obesity and poor diet of both parents well before conception. Published in the Lancet, the study found that the lifestyle habits of fathers can have a direct impact on the wellbeing of offspring, as obesity in men leads to deficiencies in sperm that can alter the development of the egg and embryo which increases the chance of chronic disease later in life.

MINDFUL BREATHING FOR HEALTH AND FOCUS A study looked at how controlled breathing affects levels of a neurotransmitter called noradrenaline, a stress hormone that can cause our hearts to beat faster and our pupils to dilate when we’re excited. In the right amount, noradrenaline creates new connections between brain cells, and the study centred on how levels of this neurotransmitter changed in a brain area called the locus coeruleus which is known to be involved in both attention and breathing. Participants performed cognitive tasks that required great focus, and were calculated in their breathing, reaction time and activity in the locus coeruleus. The findings showed that attention is influenced by breath which rises and falls with the cycle of respiration, and by focusing on and regulating breathing it is possible to synchronise attention levels.

HEALTHY DIET CHEAPER THAN EXPENSIVE WRINKLE CREAMS Scientists have found women who eat a diet rich in fresh fruit and vegetables have fewer wrinkles when they pass the age of 50 than those who don’t eat as healthily. Researchers from Rotterdam quizzed 2,700 men and women aged over 50 on their eating habits and underwent a 3D face scan to measure the number of wrinkles. The results showed women who had the highest intake of fresh fruit, vegetables and fish had the fewest lines on their faces, while those who regularly ate large amounts of red meat, bread and sweets had the most. The results also showed that healthy eaters who also drank one or two alcoholic drinks every day had more wrinkles, which suggests that alcohol undoes some of the good that comes from eating nourishing foods, and that the eating habits of men appeared to have no major bearing on the number of wrinkles on men’s faces.

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S HAMISH HENDRY Insight and Depth

25th Aug - 1st Sept

2018

A teachers retreat in the Scottish Highlands

.org YOGAMAGAZINE.COM


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OVER

£1000 WORTH OF YEARLY SUBSCRIPTIONS TO BE WON

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YOGA Magazine brings you news, features, celebrity interviews and everything that’s new in the world of yoga. YOGA Magazine was launched in February 2003 and recently celebrated its 10th anniversary. Regular features include our Teacher of the Month master class, with poses and sequences for beginners and advanced yogis, nutrition and recipes, and the latest books, yoga products and accessories to enhance your practice and improve your wellbeing. We also feature the hottest organic fashion for on and off the mat, eco beauty, yoga retreats and holistic destinations, alternative therapies, yoga philosophy and spirituality, Vedic astrology and fantastic competitions. Our first-class editorial covers contemporary ethical topics such as fair trade, cruelty free and eco-friendly products, to organic and Zen gardens. We bring you a wealth of information and knowledge every month, and our contributors are the most respected names from yoga and the fields of mind, body and spirit and include teachers such as TKV Desikachar, Shri K Pattabhi Jois, Dadi Janki, Shiva Rea, Bikram Choudhry, Godfrey Deveraux, Baron Baptise, David Swenson, John Friend, Howard Napper, Krishna Das, Deepak Chopra, David Swenson, Bhagavan Das, Katy Appleton and David Sye; and not forgetting our own inhouse expert Yogi Dr Malik. Our celebrity interviews have included Cindy Crawford, Shilpa Shetty, Christy Turlington Maya Fiennes, Leah Bracknell, Erykah Badu and Olivia Newton-John. We also search out the latest in natural health treatments, uncovering techniques such as flotation tank therapy, aura soma, kinesiology and craniosacral therapy to Ayurveda, Reiki, the Alexander technique, acupuncture, homeopathy and osteopathy for children. Our A-list experts in the field of health and medicine to complement your lifestyle include Hazel Courtney, Josephine Fairley, Heidi Wyder, Dr Grenville, Gary Quinn, Lynda Brown, Jonathon Monks, Kelly Hoppen, Dr Gabrielle Morrissey and Jacqueline Herron. We’ve also shown how using these techniques alongside yoga, can help control and aid ailments such as multiple sclerosis, breast cancer, anorexia, ADHD, stress management, backache, allergies, post natal depression and anti-ageing. To win a year’s subscription, just answer this simple question:

When was Yoga Magazine launched? Enter online at yogamagazine.com Closing date: 31st July 2018

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CHARITY

OURMALA Together we can give refugees who’ve suffered enough a safe space to breathe and heal through yoga. Will you join us? OURMALA has been providing trauma-informed yoga for people in the UK who are refugees or seeking asylum since 2011. Most we work with have survived atrocities such as war, torture, gender based violence and modern day slavery. OURMALA stands for interconnection, compassion and social justice. Practise yoga, join us, run, get on social media, speak out or shop. There are so many ways you can get involved. OURMALA relies on the generosity of supporters to deliver our mission and we’d love you to be part of it if our work moves your heart. www.ourmala.com

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Plant-based Protein powders & Snack bars

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Pranayama WHAT IS IT REALLY FOR?

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When asking the question ‘what is pranayama for?’ it might be worth reviewing the most common perception of the word as ‘breathing exercises’ to flesh out a bit more of the meaning. One translation of the Sanskrit word ‘pranayama’ is the ‘expansion, the stretching-out, of breath’ or ‘life force’. The ‘prana’ part of pranayama can mean either ‘life force’, ‘breath’ or both, whilst the ‘ayama’ part indicates ‘expansion’. In the Upanisads, prana (life force/breath) and its synonym ‘vayu’ (wind) were both at times used to indicate Essence Nature. In one sense, pranayama refers to breathing generally as a vehicle to understand and experience interconnectivity (implicit pranayama); and in another to using specific breathing techniques that increase and distribute energy and harmonise the practitioner with their environment (explicit pranayama). But its deepest meaning is ‘to Know prana’ or to ‘Know yourself as prana’. Just as we might ‘know ourselves’ as the body (deha) exemplified by such statements as ‘my knee hurts’, or ‘know ourselves’ as our stuff (vastu) as in the sentence ‘you hit me!’ when someone else’s car impacts on ours, or the ‘know ourselves’ as the mind as in the sentence ‘I am worried’, we can also know ourselves as prana, which is the transpersonal energy that animates all things also known as pranasakti. If we look at the Tantrik model of the self a series of concentric circles indicates layers, from gross to subtle, of experience that we commonly identify with. While we are identifying with one level, taking ourselves to essentially be our things, body or mind, we simultaneously forget the more subtle layers. The outer layers, things, body and heart/mind are localised and discreet but at the prana layer we enter into a transpersonal field. In other words we can start to feel the energy/life-force doesn’t recognise boundaries such as you and me but freely flows from without us to within us and from me to you and you to me. It is this layer of identification that commonly imbues a person with a charismatic air as your stuff and my stuff flow with fewer boundaries into the consciousness of the practitioner who is immersed in this layer of their existence. It is for this reason that charismatic gurus and yoga teachers can seem to have profound insights and really touch some of the people with whom they come into contact. It is also for this reason that some Upanisads see this level as ultimate because it does afford a transpersonal level of insight. As has been demonstrated in some cases however,

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the practitioner is not necessarily home and dry at this as they may be pulled back into identifying with less subtle states such as the heart/mind as the practitioner is pulled back by the power of accumulative tendency to the heart/ mind level and they try to contain this experience under the thought ‘I am insightful, I am charismatic, I am powerful.’ This comes when the practitioner is inexperienced and has not spent sufficiently long in this perception and has not built up sufficient strength in convection and understanding not to get pulled back to grosser layers of their being by the power of habituated old patterns (vritti). If the point of pranayama practice is to become established in one’s identity as prana how does that actually happen? Playing with the breath is essentially like dancing with someone or surfing on a wave; we get to know through our need and desire to unify with them. Like a scientist who might learn more about the qualities of a particular substance by heating, stirring, shaking or blending it with other substances - by playing with the various pranayama practices and by stressing the need to be free of all pressured or tense sensations (which would be an indicator of incorrect practice) we enter into an intimacy with prana that leaves us essentially unified with it. This unity is associated with certain accomplishments (siddhis) and gifts as limits imposed by identifying with the more contained experiences are lifted when engaging with this free flowing principal. It is for this reason that the practice of pranayama is well known and little understood. There is a lot of information out there that explains the techniques, and so enables you to engage in the mechanics of pranayama, but not so much that describes the art of it - as this is only understood when the greater purpose (as described above) is made clear (if you are clear about why you are doing something you will become far clearer about how to do it). This is of course due in part to the relative ease of explaining mechanics over art.

“It is possible to ‘learn’ even ‘advanced’ pranayama techniques in a few days, or even a few hours. But understanding pranayama is synonymous with understanding yoga.”

It is possible to ‘learn’ even ‘advanced’ pranayama techniques in a few days, or even a few hours. But understanding pranayama is synonymous with understanding yoga. In pranayama we practise ‘relationship until union’ just as we do when we practise any other form of yoga.

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All forms of yoga are essentially an act of listening and adaptation. They do not involve reaching a set point that we label completion or finished, but rather they are a practice of coming back to a sense of ever deeper centre, and exploring how our relationships (in this case with the breath and the life force that the breath is an observable tangible mirror of) can deepen that sense of centre.

A BASIC PRACTICE where they know they will not be disturbed for the length of the session.

“Take a deep breath in and exhale

meal. Leave 45 minutes to an hour after a light meal, or up to two hours after a heavy meal. Construct a lift from a neatly pleated blanket (or a use a ‘chereode’ pranayama lift either on the floor or raised on blocks according to comfort) with a securely placed support for your head of sufficient height to ensure the chin inclines towards the chest. well supported and lengthened (seek the advice of a experienced yoga teacher where uncomfortable). body, palms up.

all ‘tidal air’ before starting

starting pranayama practice.

other pranayamas are laid. awareness, be mindful that your awareness is at least training to be free from judgement and expectation.

pranayama

natural adjustments that occur through bringing the inner or the imprinted nervous system to lie alongside the actual body or current posture.

practice.”

subdividing energy channels and visualise them soften to receive the energy as it comes in with the puraka, keep a grip on the ribs and chest when breathing out rechaka so that the out breath is deep and steady. retaining only a head support to maintain a little chin to chest incline and lay flat with palms up digesting and resting

WRITTEN BY

Know yourself as prana for no less than 5 minutes.

JIM TARRAN

JIM HAS BEEN PRACTISING YOGA SINCE 1990 AND TEACHING SINCE 1992. HE FOUNDED THE VAJRASATI YOGA TEACHER TRAINING 500-HOUR PROGRAM IN 2000 AND TRAINS TEACHERS IN LONDON AND BRIGHTON. HE HAS RUN THOUSANDS OF CLASSES, WORKSHOPS AND RETREATS WORLDWIDE. VAJRASATIYOGA.CO.UK

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ASK YOGI DR MALIK

Each month, our very own editor and yoga expert, Yogi Dr Malik will answer your questions relating to yoga. If you have a question you would like answering, email: [email protected]

ARTHRITIS ADVICE

Dear Yogi Dr Malik, My mother is experiencing severe arthritis and I am worried I will inherit the condition in my knees. Are there any exercises I can do to prevent its onset? Jack Dear Jack, Generally if you practise yoga regularly (especially asanas) you will definitely minimise any onset of disease. And if it does eventually come, it will be delayed definitely. However unexpected stressors in life can really impact health in a way that is sometimes unpredictable. You could be an advanced practitioner yet experience a health condition unexpectedly. Overall keep special attention on management of stress. If stress is allowed to go unchallenged and unmanaged in life, it can create all kinds of problems including arthritis. Utkatasana (Chair pose), Balasana (Child’s pose) and Gomukhasana (Cow Face pose) all help delay arthritis as do many other asanas. My best advice is to keep up a regular yoga practice and this in turn will help you delay not only arthritis but also several other conditions.

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NETI KNOW HOW

Dear Yogi Dr Malik, Are the yoga neti techniques good for practising and if so what benefits can I get from doing them? My friend said she tried Jala neti and I was curious to know how it works? Paul Dear Paul, Netis are an ancient set of cleaning exercises that have been practised by yoga practitioners for centuries, for instance Dugha neti (with milk), Jala neti (with water), Ghrita neti (with ghee) and Sutra neti (with string). Over the years my workshops on netis have been well received by audiences. I have practised them for as long as I can remember and the underlying purpose of these techniques is to rid the body of toxins at a physical level. Ailments and diseases are often the result of bacteria and viruses that attack the immune system and weakening the performance of the physical body. Contemporary lifestyles and environments can cause pollution, toxins and generate considerable harmful substances, and in large doses over a period of time, these can directly affect the body. Ironically many products that we use for cleansing the body and the environment may contain toxic substances, and although they may be negligible over a small period of time, if used regularly they can affect the body. Neti exercises are designed to clean internal parts of the body that we often forget about. Regular practice helps cleanse out toxins and provides significant relief to problems associated with sinuses and breathing, which is why the techniques can help asthmatics significantly. Practitioners report overall improvement in health and many other benefits, so you should definitely try them. You should always learn under the guidance of a trained teacher/practitioner before you go off and practise alone, especially Sutra neti. Practising Jala neti on your own should be fine, but I would err on the side of caution and get someone experienced to show you first.

HAD YOUR CHIPS

Hi Yogi Dr Malik, My head and stomach hurt every time I eat chips from my local café. I eat chips twice a week and love the taste. Is there any yoga secret that you can teach me that would stop me feeling this kind of pain when I eat the foods I really love? Sarah Hi Sarah, No! Do yourself a favour and stop eating chips. Don’t expect yoga to be a miracle cure for anything and everything. If you can’t be bothered to take any responsibility for your so-called ‘pain’ how can you expect me to help you? I am a yogi not a magician. Sorry.

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MY STORY

Finding Acceptance I have cerebral palsy. From what I know - and I have tried to keep an ignorant distance - cerebral palsy is the result of brain damage that occurs around the time you’re born. The type I have, hemiplegia, affects the part of the brain that controls muscle movement. Now, if it’s noticed, someone might ask in kind nonchalance whether I’m limping. When I was younger, it was more notable. Relying on my sensationalist memory, the frequent hospital visits played their part in that personal notoriety. For as long as I can remember I have had this physical limitation that offered constant reminders that I was different. But in its slightness bloomed the profound difference: I was not quite one thing or the other.

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Generally, I would try and ignore it but that was just an unhelpfully negative take on the “keep calm and carry on” or even “fake it ‘til you make it” mentalities. Occasionally, I’d try yoga. But I would always excuse myself from continuing, taking advantage of my difference, not feeling good enough. My intention always seemed to cower to the pressure of fitting in, and I felt I stood out. Last year, unrelated to any of this, I struggled with depression. The idea of keeping calm to carry on would’ve been risible. Fake it ‘til you make it? How about break it? What I knew of myself had crumbled and needed rebuilding. If you’re fortunate with the right support, depression highlights that change is needed in your life, and can offer you time to find the alterations you need to make. My work, family, and friends offered me that time and support and I was able to take steps towards getting better. I knew I needed to be proactive, I knew I needed inspiration to get out of bed. Booking onto a yoga class helped to do that. There were rational

positives: it combined exercise and meditation. But it also helped establish a routine. Over the next few weeks and months, I built a daily routine around yoga, a weekly routine around counselling and things started to improve. When I had tried yoga classes before, I was seeking some kind of normal. I was looking to others and projecting what I perceived of their external self onto my internal one. That was unfair on everyone. Submission to a yoga practice has helped me develop my own normal, relative only to myself. My practice has taught me to observe without criticism and accept my body’s limitations, and that has helped change perspectives. “Why,” a cherished teacher at Yoga Kula, Leeds, Fabiano Culora once asked me, “are you trying to get your weaker side to match the strong side? If that’s the more capable side get it to do the work.” Fabiano’s Somatic Approach to Yoga is one of my favourite classes, I also like to attend Ashtanga and Hatha at Yoga Kula. As a child, I didn’t feel like I was one thing or the other, but seeking some definition made my intention to fit in only help forget myself. Practising yoga hasn’t necessarily given me the confidence to be myself, but I’ve certainly been enabled to forgive and accept who I am. After all, however relatively minor, learning to accept and not hide from something that will accompany me throughout my life has felt pretty major.

WRITTEN BY

At the time, I certainly wasn’t mature enough to include everyone beside me in hospital waiting rooms within my frame of reference. Or maybe I was, and that’s when I began to introduce my CP as “minor.” I was certainly grateful it wasn’t worse, but I still felt it as an unfair impediment. It was as if I were alone in the centre of a Venn diagram between disability and enablement. But instead of celebrating that crossover, it felt like a cruel spotlight cast upon me which highlighted a difference I couldn’t bear. As soon as I was able, I turned away from everything that linked me to CP, halting hospital appointments and developing that ignorance I’m now embarrassed by. Try as I might, there was no hiding from the intractable fact that half my body was, and will always be, weaker and less responsive than the other half. That minor thing.

PETE WOOLLEY

PETE IS GRADUALLY LEARNING TO ACCEPT THAT ALTHOUGH HIS DOWNWARD DOG MAY RESEMBLE SOMEONE ELSE’S WHEEL POSE, IT DOESN’T MATTER. OVER TIME AND WITH PRACTICE HIS BACK MIGHT STRAIGHTEN AND HIS ANKLES MAY EVEN SETTLE ON THE MAT. IF NOT, WELL THE INTENTION’S THERE.



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60 SECOND INTERVIEW

HARRIET EMILY

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How did you get into Kundalini yoga? I discovered Kundalini yoga at the age of 18 on my first trip to Los Angeles. I’d always felt the call to visit there and I just knew it was somehow going to have a significant impact on my life. I was on the first day of my trip when I was walking down the street and I got hurled a random insult from a stranger across the road. I was really shocked and frightened by it, so I decided to cross the street and take a different route back to my hotel. As I changed streets, I ended up stumbling across the Golden Bridge Kundalini Yoga studio on Broadway in Santa Monica. I felt the urge to go in and ended up booking my first class with them. I’d never really tried yoga before but was really curious about it. After I took one class I felt like I had suddenly found myself. The feeling is so hard to explain, but nothing else has ever made me feel that way. It was that exact chance happening, which made me understand why I was meant to go to L.A. That trip completely changed my life. It inspired me to go on and study, train and become a teacher of the practice. What effects has the practice had on your life? The effects have been so profound beyond words. I know that when I take my time each morning and get up for Sadhana, I can very quickly and effectively rearrange what’s going on in my external life through the specific meditations as taught by Yogi Bhajan. I’ve noticed so many huge changes and emotional shifts when I practise a specific Kriya or meditation over 90 days, and that was what really made me believe that this practice works - you even notice the changes within those time frames. It also gives me so much energy and enthusiasm for each day and for simply being alive. What’s the most rewarding part of being a Kundalini yoga teacher? What fulfils me most is when I see people really transform themselves and become much happier, brighter and enthused about their lives. Watching people shift their energy and become fully empowered in themselves is the most beautiful thing I could ever witness. It makes me feel so proud to be a human and be alive in these times. Do you have a personal mantra? Every morning when I finish my Sadhana I repeat to myself the 3rd Sutra for the Aquarian Age, which Yogi Bhajan shared with us ‘Vibrate the Cosmos and the Cosmos shall clear the path’. I really love connecting with this passage as a mantra as it reminds me to surrender each day to a higher power, and trust in the flow of the universe, that I will be supported fully

with whatever comes my way. There is a divine plan for me and I just have to trust in my intuition and follow that. What interested you about sound healing and how do you train in this? My first insight into Sound Healing was through Kundalini yoga. As the gong is used in many classes, I had luckily experienced the beautifully deep and therapeutic effects that the gong has on the mind and body when you bathe in its vibrations. After falling in love with the gong, I decided to research deeper into different sounds and instruments, which is where I discovered that there was a whole healing modality based on sound and vibration. I quickly found a wonderful teacher who I studied with 1-1 to become a qualified Sound Healing Practitioner. How does Sound Healing work? I’ve found that Sound Healing works in so many different ways. On a core level, the science behind using different vibrations and frequencies shows that you can alter people’s brainwaves, states of mind, emotions and bodily cellular structure. There have been so many studies shown to change people’s different physical and emotional states through sound, and I find it really inspiring. With my work, I like to combine this knowledge with a holistic approach, blending the sound with specific meditations and intention setting to provide a spiritual experience that’s backed up with facts and creates a truly nourishing, healing environment for people to transform. You’re also a plant-based cook. When did you get into this and what kind of recipes are you currently developing? I also got into plant-based food on the same trip to LA. It was truly the most transformational journey I’ve ever taken. As there are so many incredible healthy restaurants out there I was really inspired to shift onto a plant-based diet when I got back to the UK. So I started cooking when I got home, and decided to write up my recipes and create a blog which has lead me onto many great experiences. I’ve been making my own chocolate for the past four years now, which is my all time favourite creation. It’s a secret recipe - but I normally give chocolates out to clients and guests who come to my classes and workshops! You can book a private or small group Gong Bath and sound healing with Harriet via the Yogi2Me app. For more information visit www.yogi2me.com

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06/06/2018 17:05

BEAUTY

Summer Lovin’ Get set for summer with these fabulous products all designed to enhance your beautiful self. 28

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05/06/2018 06:16

Absolute Aromas Circulation Body Oil

If you have stubborn areas of cellulite then this oil is your friend. It’s wonderfully warming and contains a blend of marjoram, cypress and rosemary to gently heat the skin, whilst lemon and grapefruit invigorate and refresh. Also contains sesame and wheatgerm which are rich in antioxidants and nutrients, leaving the skin soft, smooth and supple. Apply with a circular motion and firmly massage into the skin.

£30 available from absolute-aromas.com

Ayurveda Pura Revitalising Body Lotion

This Ayurvedic lotion is suitable for all doshas and balances all the five elements - fire, water, earth, air and space - in the body. Natural and certified organic, it nourishes and moisturises the skin at a deep and long-lasting level. Contains essential oils of mandarin, juniper berry and lavender to tone, revitalise and condition the skin. Handmade and faithful to Ayurveda, the 5000 year old Indian holistic science of health, wellbeing and beauty.

£16.63 available from ayurvedapura.com

Green People Contour & Sculpt Body Lotion

Smooth, firm and tighten your whole body with this hydrating moisturising cream. This is an intense firming lotion, especially good for the upper arms, thighs and bum, carefully enriched with 33 beauty-enhancing actives. Infused with lavender, rosewood, ho wood, rose geranium, palmarosa, ylang ylang, lemon and chamomile.

£36 available from greenpeople.co.uk

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05/06/2018 06:16

All things sunshine... Bondi Sands SPF 50

Enjoy a sun-soaked day with this SPF 50+ UVA and UVB spray. It’s a nongreasy formula and water resistant for 2 hours. Leaves your skin feeling moisturised and protected and smelling gorgeous so you can step into the sun with confidence!

£11.99 available from Boots

ORGANii SPF 30 Katherine Daniels Gentle Oil and Salt Exfoliator

A cocktail of sea salts from around the world with essential oils to give a luxurious and gentle exfoliation… mmm delicious! The perfect way to eliminate dead skin and impurities to reveal glowing skin you’ll be dying to show off.

Formulated with organic coconut and jojoba, this sun cream not only protects against damaging UVA and UVB rays but also hydrates and soothes. It blends easily, doesn’t leave a white film and works instantly when applied in contrast to synthetic sun creams which can take between 20-30 minutes to become effective. This sun cream is certified natural and organic and is suitable for even the most sensitive of skin.

£21.95 organii.co.uk

£27.50 available from

katherinedanielscosmetics.com

Green People Exfoliating Body Cream

A very gentle scrub to revitalise the skin that’s enriched with 28 beauty-enhancing actives. Eliminates impurities, roughness and dead skin for super silky results and smoothes and softens to increase radiance. Infused with lavender, ho wood, rose geranium, palmarosa, ylang ylang, lemon and chamomile.

£20 available from greenpeople.co.uk

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05/06/2018 06:17

Eyeko Sport Waterproof Mascara

This waterproof mascara has a fantastic ‘catch and curl’ brush and is enhanced with collagen and nourishing fruit extracts. Does not flake, smudge or move at all, so it’s ideal for use when swimming and sunbathing.

£19 available from birchbox.co.uk

Theye Mosquito Repellent Wet Wipes

These wipes are alcohol and DEET free yet still provide powerful mosquito and insect repellent and protection lasts for up to 6 hours. They have a subtle fresh fragrance and are suitable for adults and children from 6 months.

£4.99 available from theye.co.uk

Absolute Aromas Organic Chamomile Floral Water

Oribe Imperméable Anti-Humidity Spray Travel Size

This hydrosol is the perfect spray for cooling down on hot summers days. I’ve also found it to be incredibly soothing and moisturising for sunburn and can be used as a facial toner so it’s an essential for the summer makeup bag.

£6.25 available from absolute-aromas.com

The answer to our summer frizz problems! This light spray reduces the effect of moisture, wind and sun to keep our hair as we intended. Simply spray on dry, styled hair, flip head over and repeat. Voila!

£19

available from birchbox.co.uk

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05/06/2018 06:17

Beauty Editor’se Choic

Botanicals Nourish Anti-Ageing Serum

Don’t forget your facial routine over the summer especially when you’re out in the sun. This organic nourishing serum gives an intense boost of nourishment as well as potent antiageing benefits. It contains rejuvenating rosehip oil as well as camellia and carrot which works in harmony with the body to support skin’s natural ability to regenerate new skin cells. All products in the Botanicals collection are vegan.

£34 available from botanicalbrands.com

Fair Squared After Shave Spray - Intimate

As we all know, frequently shaving the sensitive skin in the underarm and genital area can leave it irritated and prone to rashes. This gentle spray soothes and nourishes the skin. It does not affect the natural pH balance of the genital area and the application feels gentle and pleasant.

£22.99 available from fairsquared.info

Shea Moisture Weightless Texture Spray

HANNAH IS A FREELANCE TRAVEL AND WELLBEING WRITER BASED IN HEBDEN BRIDGE. [email protected] TWITTER @HANNAHANSTEE

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WRITTEN BY

HANNAH ANSTEE

This weightless styling spray is great for fine, wavy curly hair. It delivers a balance of body and definition for an effortless lasting tousled look. Certified organic shea butter and coconut water blend with dragon fruit, lychee berry and green apple extracts to nourish and energise lifeless hair. Vitamin-rich Imbe oil helps block humidity to control frizz while aloe adds weightless shine - and it smells amazing!

£10.99 available from boots

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BESS SHIPSIDE Yoga teacher, Strala guide, Catalyst ambassador. As I change and grow so will my experience of yoga, it is cool, interesting and of course, sometimes a bit scary. I am more confident, capable and creative, more generous and loving. Strala helps me have fun, to find fluidity and freedom. Catalyst clothes are fitting perfectly with my lifestyle.

Go to catalyst-activewear.com and get 10% off your first order with the code YOGAMAGAZINE

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07/06/2018 08:36

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07/06/2018 09:54

WELLICIOUS

FASHION

The new Wellicious styles are all about feeling light, cheerful and embracing the summer to come! But it’s also about being grateful and appreciative of what we have. The new styles also balance style and functionality. Wellicious not only creates yoga clothing but also designs eco-friendly lifestyle clothes and wellbeing accessories. Their aim is to provide more versatile, stylish and feminine clothing that can easily be integrated into everyday life, taking women from morning lattes to evening Pilates. Their leggings and yoga pants are no longer restricted to studio classes; instead they can be worn throughout the day with a fancy jacket or a pair of boots to work, to go out with friends or to collect the children from school. All of the collection is ethically made in Europe from super-soft, long-lasting, natural and organic fabrics. Quality is everything to Wellicious. Their garments are expertly made to flatter your shape and look great in daily activities, at the spa or travelling.

wellicious.com

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05/06/2018 06:17

SILATHA JEWELLERY Would you like to lead a happier, more balanced and fulfilling life? Try a Silatha Journey! It starts with choosing the inner quality you wish to strengthen and grow, such as patience, selfesteem or courage. Select the gemstone known for nurturing this quality; it’ll be set in your favourite Silatha necklace or bracelet. Cultivate this virtue with the accompanying Silatha meditation app, that provides a 21-day journey with daily-guided mediations that supports you on your journey. Silatha jewellery sits on your heartbeat, reminding you of your intention. Inspired by the Dorje, an ancient symbol, revered as a representation of our true nature – your true and beautiful self. Finally, practise gratitude, learn about letting go of the ego-self and non-attachment, scribbling and drawing in Silatha’s gorgeous journal. Exquisitely handcrafted in sterling silver and plated in 18-carat white, yellow or rose gold, create a glow that shines from within.

silatha.com

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05/06/2018 06:17

REEF ESCAPE Reef has made monumental strides to resolve the most common problems in the rubber sandal market by providing all day comfort, superior strap strength and minimal impact to the environment. In February 2017, they launched the Escape franchise made with 100% PVC-free material, to further expand on both environmental commitment through production innovation and to reduce its footprint. This year every style in the Reef Escape collection will feature Eco-One Ehanced Biodegrability. While other rubber sandals take hundreds of years to breakdown, Eco-One will shorten the biodegradation time to several years through a series of chemical and biological processes when disposed of in an active landfill. The Escape collection still provides all day comfort with the LUX contoured footbed and superior strap strength with patented washers that prevent ‘blow-outs’. The collection will be updated with 2 additional styles and all new finishes and colours. The Escape Lux T will feature a rubber T-strap with back strap and the Escape Lux + with a wider foot bed and high side profile for even more arch support.

reef.com

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05/06/2018 06:18

MANTRA JEWLLERY Mantra Jewellery has collaborated with yoga instructor and holistic health guru, Julie Montagu, on two new Mantra necklaces. The first Mantra necklace Julie has designed brings this message to life. It features a beautiful mandala representing completeness and your place in the universe, with the accompanying mantra, ‘Recharge my body, and reclaim my self’. The second necklace features the word ‘Hero’, engraved above the iconic Mantra lotus. The mantra reminds us that there are times in life when we need to step up and be our own heroes, Wearing a piece of Mantra Jewellery is intended as a way of reminding ourselves of an important message, some words of wisdom to remember when busy or stressed. Take hold of your necklace from time to time through the day, and repeat their mantras to remind yourself to make time for yourself; or to encourage you that you are braver than you might think.

mantrajewellery.co.uk

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07/06/2018 08:37

DEVELOPING A

HOME YOGA PRACTICE

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One of the most frequent questions I am asked by my yoga students is “how can I develop a selfpractice at home?” or comments such as “I’ve tried to practise at home but I just can’t seem to get going.” So how can we move into an all-round dedicated yogin who can pull up a mat anywhere and just practise? Today we have a wide variety of options available to us with literally thousands of yoga books available, online yoga classes and the ubiquitous YouTube so it’s never been easier to practise at home. However the home practice that most people are looking for when they ask this question is the self-practice that doesn’t have to be lead by a screen, audio or book, but comes from our own personal relationship with yoga. It is also the regular, perhaps daily, routine of practising at home which is sought.

The transition for me came when I had been practising yoga for a few months and had the realisation that yoga was going to be a permanent part of my life. It was also in the days of having very little spare cash, no internet classes (we are talking over 20 years ago!) and less access to the wide variety of books that are now available (this is preAmazon days remember!) so the only way I was going to get more yoga into my life was to practise at home. I had plenty of false starts - getting the mat out but then being distracted by something or someone else (I was in a shared house of 8 people and a dog at the time), or general uncertainty about where to begin the practice or how to sequence the postures. One of the constraints I found was that I gave myself an allocated time to practise which made me a) clock watch and b) feel pressured to practise for that period which then left me feeling like I had failed in my practice when I invariably practised for a shorter period of time. I also practised fairly sporadically which inhibited my ability to develop a routine. These constraints I met form the foundation of what is needed to develop a self-practice that is sustainable and effortless, and from these realisations I had I was able to move from an occasional dip into going through the motions of yoga to a daily practice that was transformative for my life and influenced the course of my life up to this present day. So here are my tips of what I believe to be fundamental to moving into a wonderful journey of a deep personal relationship with yoga that is unshakable!



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Routine Setting a regular routine will help you to make yoga a part of your life that you cannot skip just like brushing your teeth! Routines are something that can be tricky in this modern-day world of working jobs that are not necessarily 9-5, children, family, friends and generally busy lives. It may be that your life allows you to have a routine where you are able to get on the mat at the same time before or after work for example every day but you may have a life where each day has a different timetable (as I personally do). It may be that your routine is that you commit to a regular time for each day of the week, so Mondays may be a 7am practice but Tuesdays may be a 7pm practice and so on to fit around your life. What you should try to do though is at least initially stick to the routine for each day if that’s possible. If your weeks vary from week to week maybe plan your week ahead and even put it in your diary so there is an added commitment there. Research (in the European Journal of Social Psychology) tells us it apparently takes an average of 2 months of a consistent behaviour to develop a habit but it can be as little as 18 days or even as long as 8 months for some. I therefore recommend you try setting yourself a target to practise daily for 2 months. You may find before the 2 months is up that you know this has become a regular routine because there will be a transition where if you miss a session you will notice it and you will crave your practice! It is more beneficial in terms of yoga to practise regularly for a shorter period than to practise once a week for a longer period. It is the constant tapping into the state of integration on a daily basis that will make you want to live your life from that place. We forget very quickly, so in a daily practice there is a constant nudge in the direction of waking up to our essence nature (cit or consciousness) which is hard to turn back from once you have opened that door.

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“THE JOY OF YOGA IS IN THAT NO PRACTICE IS THE SAME, THERE ARE CONSTANTLY NEW DISCOVERIES IN OUR OWN BODIES...” Time Start small. The routine and regular practice will get you going and the amount of practising can be built up slowly. Allow your regular practice to be as little as 5-10 minutes a day initially (unless a longer practice comes naturally, but it should not be forced) so there is no pressure around the amount of practice and your yoga does not become like another household chore. It should be enjoyable! You will find if you start small that it will grow by itself. You will naturally start to want to stay a little longer on the mat. A posture may naturally want to lead to another so it’s a bonus when you plan for 5 minutes and end up doing 25 minutes. It will eventually lead to you being able to do an hour or two of practice no problem if that is your intention and life allows (if life allows anytime spent on social media then it definitely allows time for yoga!)

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The asanas (yoga postures) What to practise? If you practise a particular style of yoga that is based on a set routine of asanas (e.g. Astanga vinyasa) this won’t be a problem, but if you attend classes where the routines change or you are more interested in exploring different postures you may be wondering what exactly to practise. This is where a book may be useful for inspiration and to remind you of postures you may have practised in class. You could ask your yoga teacher to suggest a mini class plan for you or you could get on the mat and just start with your favourite posture (providing it’s not a posture that requires some warm up of the body) and move from there. Perhaps you practise Surya Namaskar (Sun Salutations and that may start you off. Perhaps you may just come to sit quietly in a simple posture such as Sukhasana (Easy pose) or stand in Tadasana (Mountain pose) and see where that takes you. During my early days of morning self-practice I always found beneficial to start in a supported Supta Baddha Konasana (Reclining Bound Angle pose) and then the postures would evolve by themselves. I recommend investing in the classic asana book Light on Yoga purely for inspiration. I would sometimes open a random page and practise a posture that way (hoping it wasn’t a crazy, bendy pose I couldn’t actually do!)

Enjoy and be inspired!

WRITTEN BY

Don’t forget you are doing this practice because you love yoga! Enjoy the practice in the same way you may enjoy sinking into a warm bath - immerse yourself. Inspire yourself with yoga philosophy. It may become boring if yoga is just an exercise routine for you - how many people sustain the same exercise routine for years? Not many, they change it because it becomes dull or repetitive. The joy of yoga is in that no practice is the same, there are constantly new discoveries in our own bodies to be had and there are many inspiring sources of nourishment for your yoga out there in the form of classical texts and modern yoga writings and of course we can’t rule out the Internet and YouTube! We are lucky to live in an age where we can access teachings that were once only available to a very few people who had to go to the trouble of finding a guru in the Himalayas. We should embrace this wonderful opportunity and allow it to take us on that journey of self-discovery and transformation and we can do it from the comfort of our own living room!

KHADINE MORCOM

KHADINE HAS BEEN PRACTISING YOGA FOR OVER 20 YEARS. SHE IS A SENIOR YOGA ALLIANCE TEACHER AND SHE CO-RUNS THE 500 HOUR YOGA TEACHER TRAINING PROGRAMME WITH THE VAJRASATI SCHOOL OF YOGA IN LONDON AND BRIGHTON. SHE TEACHES CLASSES, WORKSHOPS AND RETREATS. FOR MORE INFORMATION, VISIT KHADINEYOGA.COM AND VAJRASATIYOGA.CO.UK/TEACHERTRAINING

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THOSE

MIND

PESKY THOUGHTS I received a few questions from readers regarding their struggle with thoughts and distractions of various sorts. These things were preventing them from meditating well. I am going to refer back to the very first article I wrote. It bears emphasising: The technique is NOT THE MEDITATION. The moment you attempt to impose any discipline on the mind/ body in the direction of stillness, a number of things happen. Let’s start with the mind. We ask the mind to be silent. Well, the mind is often likened to a wild horse that’s allowed to roam freely whenever and wherever it wants. If you attempt to ride that horse, it resists, it bucks, it may even throw you off! But with patience and training eventually that horse can be trained to participate in the experience. Many of us have had the experience of a physical that has a few pounds too many, and is a little bit soft (yes…it’s a bit of a confession here!) What do we do? We diet and exercise with the hope of making the body fit. Well, in exactly the same way, you can take a mind that is soft, undisciplined and make it fit through a proper diet (inspirational reading) and exercise (concentration, japa, etc.) And in fact, as you begin to silence the mind you become aware of subtler thoughts. Imagine being in a room that is absolutely silent except for the ticking of a clock. If you are seeking absolute silence that clock may sound like thunder! The fact is, the mind ‘thinks’ on many different tiers. It may be easy to remove thoughts that are most on the surface, but you’ll quickly observe that there are subtler thoughts that lie beneath that suddenly seem loud, just like that ticking clock!

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“

The ocean’s surface is always moving, so inwardly I really try to dive deep, deep, deeper. As soon as you go beneath the surface even a little,

“

your reality changes powerfully.

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My dear New Zealand friend Jogyata Dallas offers a meditation blog-site called Heart-Fullness.org. (Readers are welcome to join us there.) Just last month he wrote some comments on quieting the mind which I am sharing with you now:

concentrate the mind there. The focus from outer to inner, back and forth, extends our concentration from physical object to its abstract image in the heart centre and is helpful in our spiritual training and in developing one–pointedness of mind.

“Don’t be discouraged, just keep practising. Where you’re struggling, that’s also the place where you make the most progress. Learning to quieten and focus the mind is the root skill in mastering meditation, though meditation itself is the stillness when we move beyond the chatter of the mind. Mind is the ever-moving waves on the surface of the lake, meditation is the stillness in the depths. Or in another analogy, a clear mind is pure awareness without thought - like a blue vast sky. Thoughts that come are clouds crossing the empty sky, or birds crossing the emptiness, they leave no trace and have no permanence. Concentration notices the wandering clouds, but lets them go - there is only the candle or the flower on your meditation table. Concentration makes the mind one-pointed and still, prepares us in going deeper within.

A last comment: if you’re still struggling to control the mind, simple counting of the breath can help. Breathe in, count one; breathe out, two; in breath, three; out breath, four; and so on up to ten. If you reach six and start thinking about dinner, go back to one and try to reach ten again. If you find this easy, just count the inhalations only. This is a simple way to monitor and gradually extend your power of concentration.”

After several minutes of concentrating on the outer candle flame, close your eyes and imagine the candle flame inside your spiritual heart, in the very centre of your chest. Concentrate your awareness on the inner flame - its light, its warmth, its radiance is inside you. Let this image slowly expand - the light of the flame is expanding outwards into your physical body and upwards into the mind, filling every part of your being. Feel that you are filled with the warmth and radiance of the flame. When through practice you begin to actually experience a sense of being filled with golden light, your power of concentration is really preparing you for the next step into meditation. If the mind wanders in this exercise, reopen your eyes and focus again on the outer candle - then once again bring the image into the centre of the chest and

Take my analogy one step further. Imagine yourself going to the very bottom of the ocean and look up from there. Is it not obvious that every wave is an extension of the ocean’s existence? When the great teachers say that there is only one existence and we are all individual expressions of that existence, or that God is all-where and at the same time is inside each and every one of us (choose the words or model that works best for you!) they are speaking from the ocean’s perspective. The deeper you go in your meditation, the more that experience becomes your reality.

PRADHAN BALTER WRITTEN BY

In achieving this growing mastery of mind, try the partly open eye technique - the ‘lion’s meditation’. The skill of concentration is more easily acquired when you can visually connect to something, an anchor point for the mind - like a magnifying glass gathering and focusing the rays of the sun. Concentration gathers the wandering tendencies of the mind into this single point of focus. Light the candle on your shrine or table and focus your attention on the flame, gathering all your concentration into one point. Feel a sense of intensity - only the flame exists. Feel like an arrow travelling into the flame, merging with it. We are using the mind’s dynamic willpower to clear the way of thoughts or feelings.

Quieting the mind is a process. It is not achieved instantly. Nor is it the goal, so don’t lose yourself there. Remember your inner intention. The analogy of diving beneath the waves really works for me in my meditation. The ocean’s surface is always moving, so inwardly I really try to dive deep, deep, deeper. As soon as you go beneath the surface even a little, your reality changes powerfully. You see yourself and your relationship to others differently. You may look up and see your ‘waveform’ but when you look around you see that what you really are is this water from which all waves are created. In meditation, when you dive beneath the surface of your mind’s busyness, you will see you are not the body, but you are this inner substance - this consciousness from which we are all created.

PRADHAN HAS PRACTISED MEDITATION FOR 45 YEARS UNDER THE GUIDANCE OF INDIAN SPIRITUAL TEACHER SRI CHINMOY. HE HAS LECTURED IN SOME 40 COUNTRIES TO THOUSANDS OF SEEKERS, AND AUTHORED THE RECENTLY RELEASED BOOK, ‘A TWENTY-FIRST CENTURY SEEKER’. HE DIRECTS THE SRI CHINMOY MEDITATION CENTRE IN CHICAGO. PLEASE FEEL FREE TO ASK A QUESTION AT WWW.A21STCENTURYSEEKER. COM/ASK-A-QUESTION/ AS THIS MAY JUST BE THE TOPIC FOR A FUTURE ARTICLE!

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Gut Health

The very real benefit that you gain by using Happy Tummy® Charcoal stem from the fact that it rids your system of all the toxins that you cannot avoid taking in via, even the most carefully sourced, modern diet. As the name implies, Happy Tummy charcoal removes the causes of gas, over-acidity, IBS, Acid Reflux, Crohn’s disease and most stomach complaints. Consequently your overall health improves significantly in a short time. Food today does not contain the spectrum of vitamins and minerals that it did when grown on really healthy land. So, in order to make it palatable, visually attractive and with a longer shelf life, the food industry ‘doctor’ it with a range of additives. They do this for their benefit not yours, and the build-up of these chemicals in your body can have toxic consequences. The best way to deal with this is to factor regular small doses of Happy Tummy® Charcoal into your diet. This wonderful product absorbs over 4000 known dietary and environmental toxins, removing these from your stomach and bloodstream, naturally. Chemically inert Happy Tummy®

Charcoal cannot hurt you and has no side effects except a settled and improved digestive system, better overall health and a longer (poison free) life. On an emotional level Happy Tummy® Charcoal is very good for you because it helps balance your moods! The reason for this is that Happy Tummy® Charcoal reduces acidity which stabilizes the pH (the balance between acid & alkaline) in your stomach. This enables your bloodstream to absorb more oxygen which in turn makes you much more resistant to stress. Your gut is the home to your emotions because the neurotransmitters that regulate your nervous system are produced and stored within your intestinal tract. A fact that has been linguistically recognised for thousands of years when referring to someone with courage as having ‘guts’. Your ancestors used charcoal for millions of years both internally and externally as their ultimate health protector because it works. Not only does it clean up your system, it also frees up a lot of energy that your immune system has been expending to fight off the stress caused by the toxic load you’ve been carrying.

For more information, visit www.finefettlefeed.com 48

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05/06/2018 06:19

BODY

World Yoga

Festival

A GATHERING OF YOGA AND YOGINS

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On the banks of the Thames, with swans drifting serenely in and out of view, beautiful white marquis were erected, camping sites prepared, and the invited Yoga Masters, many clad in orange, began to arrive. Yoga teachers and students, individuals and families, soon followed, and from the 7th to the 9th July 2017 the World Yoga Festival was in full swing. In a year when national and international divisions came into sharper-than-usual focus, an event that celebrated and reflected our togetherness also happened. Masters from India, many from the school of acclaimed Pujya Swami Dayananda, were integrating the more well known yoga asanas with the less well known teachings of a dynamic and living yoga philosophy. Being a five thousand year old tradition, yoga has evolved and produced some of India’s greatest philosophers. The organisers of the World Yoga Festival try with each year’s Festival to see that a good number of their lineages are represented. There were teachers from other corners of the globe, among them the venerable Tao PorchonLynch, who, at 99 years old, is the oldest yoga teacher in the world. Tao, now living in the USA, has practised yoga most of her life and in her youth joined Gandhiji on his Salt March. She had much to teach us all: not just about asana, but like all the Masters present, about living our yoga.

out atmosphere of the festival that, after good yoga, thought-provoking philosophy and fabulous food, some just lay on the grass to catch a bit of shut-eye in the sun. The festival is organised by Ram and Sonali Banerjee through the Arshakula Foundation which was created to provide education on the ancient knowledge of India, including yoga, Ayurveda, Jyotisha (Vedic Astrology), Vaastu Veda (the science of architecture) and Vedanta philosophy. With this grounding, the World Yoga Festival provides a space for authentic teachings along with the fun.

“There was yoga for the serious seekers and yoga for those who wanted to have fun, and everything in between!”

Musicians were in the main tent which was filled with music, laughter and joy as Yogins of all ages bopped to the beat. The food tents offered an exciting array of vegetarian cuisine from around the world. It was a testimony to the totally chilled

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The Festival allows yoga to meet us where we are, which the very best yoga has always done. There was yoga for the serious seekers and yoga for those who wanted to have fun, and everything in between! The 2018 Festival, which will take place on the weekend of 19th to 22nd July, promises to be as exciting as the last. Once again on the banks of the Thames as it meanders through Berkshire and Oxfordshire, the Festival will create an exciting place for Yogins from all over the world to gather.

For more information about the 2018 World Yoga Festival, go to www.yogafestival.world

A glance at the website will reveal the array of Masters, teachers, classes and opportunities for learning and fun. The organisers go to great lengths to ensure that the atmosphere is family-friendly as well as creating quiet and reclusive places for those Yogins who seek stillness. Campers and day-visitors are all equally welcome. The only complaint we Yogins can have about the Festival is that it’s a shame it only happens once a year!

WRITTEN BY

There will be a sensational array of teachers. Again, many from India bringing the diverse and authentic voices of their lineages, but also teachers like the outspoken and always exciting Sri Louise from the States who integrates yoga and somatics; Zubin Zarthoshtimanesh, international and senior teacher in the B.K.S. Iyengar tradition; Sri Sridharan, head of KYM India; Damini Dalal from The Yoga Institute Mumbai, the oldest organised yoga centre in the world and top teachers from the U.K. and Europe.

SWAMI AMBIKANANDA

SWAMI AMBIKANANDA IS A CO-FOUNDER OF THE TRADITIONAL YOGA ASSOCIATION AND HAS WRITTEN SEVERAL BOOKS ON YOGA AND RELATED TOPICS. SHE HAS ALSO TRANSLATED SOME MAJOR SANSKRIT TEXTS LIKE THE KATHA UPANISHAD (THE ORIGINAL AND OLDEST TEACHING ON YOGA) AND THE UDDHAVA GITA.

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SPIRIT

HOW YOGA

WON THE

WEST

AT LOOK BACK AT

SWAMI VIVEKANANDA On 9/11 1893, a bell tolled opening the world’s first Parliament of Religions in Chicago. One by one various religious representatives read from prepared texts. Then, an obscure Hindu monk Swami Vivekananda - clothed in the traditional orange robe of his monastic order, stepped to the podium. Speaking from the heart and without a prepared text he addressed the audience as “Sisters and Brothers of America” and proceeded to remind the Parliament of Religions that their gathering was an auspicious one which had the potential to establish a foundation for eliminating religious extremism. “Sectarianism, bigotry, and its horrible descendant, fanaticism, have long possessed this beautiful earth,” he said. “They have filled the earth with violence, drenched it often and often with human blood, destroyed civilisation and sent whole nations to despair. Had it not been for these horrible demons, human society would be far more advanced than it is now. But their time is come; and I fervently

hope that the bell that tolled this morning in honour of this convention may be the death-knell of all fanaticism, of all persecutions with the sword or with the pen, and of all uncharitable feelings between persons wending their way to the same goal.” Upon concluding his short speech of less than 700 words, Vivekananda received a thunderous, deafening standing ovation. Clearly the world’s religious leaders at the end of the 19th century were waiting for someone to express the highest ideals common to all religions. In his soul-stirring address Swami Vivekananda promoted traditional Hindu teachings on non-violence, unity, religious tolerance, acceptance and world peace. Sadly, when the date 9/ll comes to into the mind of most people, it is associated with humanity and religion at its worst: intolerance, violence, destruction and death. On 9/11 200l, religious extremists launched a series of coordinated terrorist attacks against the United States using four passenger jet airliners.

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They were able to destroy the North and South towers of New York City’s World Trade Centre while a third plane struck the Pentagon, headquarters of the US Department of Defence. The fourth plane was diverted by passengers forcing it to crash in an empty field. In a few hours, 3,000 lives were lost and a war on terror established causing hundreds of thousands more to die. Reflecting on September 11th, India’s Prime Minister Narendra Modi tweeted that “dastardly attacks” like the 9/11 terror attack would not have occurred had “Swami Vivekananda’s message of universal brotherhood” been followed, adding that “there are two images of 11th September, one the trail of destruction in 2001 and the other, the message of Swami Vivekananda in 1893.” In India, Swami Vivekananda’s spiritual influence is as important to the nation as is the political impact of Mahatma Gandhi. The man who became Swami Vivekananda was born into a middle class Indian family on January 12, 1863 in Calcutta and given the birth name Narendranath (Naren) Dutta. His parents sent him to the Scottish Church College in Calcutta where he completed a Bachelor of Arts degree. Naren’s academic interests were broad philosophy, religion, history, art, literature, social sciences. He also had an intense interest in Hindu texts such as the Vedas, the Upanishads and the Bhagavad Gita. A spiritual seeker, he encountered Sri Ramakrishna in 1881 and, a few months later became one of his students and disciples. In 1885 Ramakrishna developed throat cancer and, upon his death in 1886, Naren - who by now had taken formal monastic vows and adopted the Vedic name ‘Vivekananda’ - became his successor. Later, the honorary title ‘Swami’ would be attached to his monastic name. From 1888 to 1893, Vivekananda became a parivrajaka, a wandering ascetic who taught and took in teachings at various places. His only possessions during this time were a begging bowl, a walking stick and two books - the Bhagavad Gita and the Imitation of Christ, a Christian work authored by Thomas a Kempis. Sometime in 1893, Vivekananda heard that a Parliament of Religions assembly was to take place in the United States at Chicago. Intuitively he felt that it was important for

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him to participate. Raising the necessary funds, he travelled to Chicago planning to remain only for the duration of the event which ran from September 11 to 27th. However, among all the dignitaries who spoke it was Swami Vivekananda who mesmerised audiences. Newspapers of the day described him as the ‘cyclonic monk’ because he took America by storm. The New York Herald editorialised: “Vivekananda is undoubtedly the greatest figure in the Parliament of Religions. After hearing him we feel how foolish it is to send missionaries to this learned nation.” As a result, Vivekananda was swamped with speaking invitations and remained in the United States for several years lecturing in the Midwest and East coast. For Americans, it was the first time they had met a Hindu spiritual teacher and heard about Hinduism directly from a Hindu. Audiences were intrigued and enthralled as he taught about yoga and meditation and explained eastern concepts of karma and reincarnation. Vivekananda presented core philosophies of Hinduism such as religious tolerance quoting the Rig Veda: “Truth is one but sages call it by many names.” He told his audiences: “I am proud to belong to a religion which has taught the world both tolerance and universal acceptance. We believe not only in universal toleration, but we accept all religions as true.” He stressed the importance of direct spiritual experience versus merely studying sacred texts. Vivekananda was also critical of ‘holy books’ and referring specifically to the Bible and the Koran, saying: “(holy) books have produced more evil than good...creeds all come from (holy) books and (holy) books are alone responsible for the persecution and fanaticism in the world.” Vivekananda returned to India in 1897 but was lured back again to teach in Europe and in California. In late 1900 he returned to India but his body was severely stressed by his ceaseless teachings around the world. Against doctors’ advice, he continued teaching all over India. Ultimately, his body could not keep up with his spirit and Swami Vivekananda died on July 4th, 1902 at the young age of 39. His life and teachings opened spiritual doors bringing Eastern wisdom to Western minds and laid the foundations for religious tolerance and a deeper appreciation for inter-religious spirituality.

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WORDS OF WISDOM FROM

Swami Vivekananda “Never talk about the faults of others, no matter how bad they may be. Nothing is ever gained by that. You never help one by talking about his fault; you do him an injury, and injure yourself as well.” “You cannot be a Yogi if you talk much.” “Do one thing at a time and while doing it put your whole soul into it to the exclusion of all else.” “The greatest help to spiritual life is meditation. In meditation we divest ourselves of all material conditions and feel our divine nature. We do not depend upon any external help in meditation.” “Inspiration is from within and we have to inspire ourselves by our own higher faculties.” “I have read the Bible and all such books; they are wonderful. But the living power you cannot find in the books. The power that can transform life in a moment can be found only in the living illumined souls, those shining lights who appear among us from time to time.” “Always keep your mind joyful; if melancholy thoughts come, kick them out.” “We must learn how to turn the eyes inwards. The eagerness of the eyes to see outwards should be restricted.” “Take up one idea. Make that one idea your life - think of it, dream of it, live on that idea. Let the brain, muscles, nerves, every part of your body, be full of that idea, and just leave every other idea alone. This is the way to success, that is way great spiritual giants are produced.” “This world is the great gymnasium where we come to make ourselves strong.” “Everything can be sacrificed for truth, but truth cannot be sacrificed for anything.” “If you think about disaster, you will get it. Brood about death and you hasten your demise. Think positively and masterfully, with confidence and faith, and life becomes more secure, more fraught with action, richer in achievement and experience.”

WRITTEN BY

“Condemn none: if you can stretch out a helping hand, do so. If you cannot, fold your hands, bless your brothers, and let them go their own way.”

VICTOR M. PARACHIN

VICTOR IS AN AUTHOR OF A DOZEN BOOKS, AND DIRECTOR OF THE TULSA MEDITATION CENTRE IN THE USA.

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THRIVE THROUGH

YOGA Thrive Through Yoga is a revolutionary route to freedom that can help liberate you from the anxieties and worries of modern life and help you transform into a happy, confident and resilient person.

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The purpose of yoga is not to put your foot behind your head. Or do the splits. Or perfect a handstand. Yoga is about more than pretty poses. It’s about healing. Thriving. Understanding what it means to be truly alive. The purpose of yoga is to find freedom where you were once trapped. To open your heart to joy and adventure. To make peace with your body. To accept yourself completely. To become aware of all the beautiful things about you. And to restore your soul with kindness and compassion so you can serve others from the over flow. The true purpose of yoga is love. To love your body, yourself and the world. Thrive Through Yoga was created from that love. My aim is to take you on a journey of transformation. To give you a blueprint to thrive. Because I want to create change. To create hope. To help you grow as bold and as a brave and as beautiful as you were born to be. So, whether you’re struggling with anxiety or stress, going through an eating disorder or depression, or just feeling generally fed up with life, I want to give you the tools to heal and to thrive.

Thrive through yoga has three main aims It is not selfish to take care of yourself and make your happiness a priority. Thrive Through Yoga will teach you the importance of caring for yourself. Just as you clean your teeth every morning, nourishing yourself through yoga, meditation and relaxation will become part of your daily routine. By making the time to look after your own wellbeing, you will have the energy and love to share with others.

you. Often when we are going through stress, anxiety or struggle we are malnourished – physically, mentally, emotionally and spiritually. Thrive Through Yoga uses centred explorations to build physical strength and nourish you emotionally.

MY AIM IS TO TAKE YOU ON A JOURNEY OF TRANSFORMATION. TO GIVE YOU A BLUEPRINT TO THRIVE. BECAUSE I WANT TO CREATE CHANGE.

the body and mind are seen as a single “bodymind”. We cannot influence the body without simultaneously affecting what we think and how we feel. Thrive Through Yoga uses yoga sequences to build strength and flexibility, which will also create psychological resilience and emotional freedom.

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What is thriving? The teenager who lost his leg in a car accident and went on to win Gold in the Paralympics is thriving. The mother who at first felt despair when she found out her son had autism then trained as a coach to help other parents going through a similar situation is thriving. The man who was on the verge of suicide after being made redundant and went on to launch a service to help those without a job rebuild their self-worth is thriving. The woman who feels constantly anxious, exhausted and not good enough, who transforms herself so she can be more compassionate towards herself and the world is thriving. We all go through challenges in life. It may be a divorce, a death of a loved one, a physical or mental illness or a stressful job. When we face challenges like these, one of two things usually happens:

I first discovered the concept of thriving when I was writing the thesis for my Master’s degree in sport and exercise psychology. I studied the subject partly because yoga had been one of the things that helped me to heal and I wanted to understand what it was about yoga that was so transformational. The more research I did, the more I discovered stories of people who had not only overcome struggles in their lives, but had actually grown stronger from them. These people had transformed their struggles into strength. The pain, fear and adversity which could have caused them to crumble, instead awakened new strength and wisdom within them and inspired them to blossom. Over the past few years, thriving has become particularly interesting to researchers. Whereas depression, illness and despair used to dominate research, happiness, hope and personal growth is beginning to take precedence.

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In 1996, two psychologists, Professor Lawrence Calhoun and Dr. Richard Tedeschi, based at the University of North Carolina, developed the Post Traumatic Growth Inventory – a measure that assesses how people have grown stronger from their struggles. They found five elements that reflect thriving:

Often, it is not until we are struggling with some aspect of our life that we begin to look deeply at is my definition of thriving: THRIVE (v.) To transform struggle into strength; to grow in knowledge, confidence and compassion; to feel hope, connection and belonging; to live and love with your whole heart; to blossom; to flourish; to become alive.

What is the difference between thriving and self-improvement? Thrive Through Yoga is not just some kind of self-improvement project or ideal we’re trying to live up to. When we begin a journey of transformation we often focus on selfimprovement and convince ourselves that we would be a better person if we could eat healthier, meditate more or drop a dress size. But thriving does not entail this conditional selfacceptance or subtle self-aggression. Thriving involves accepting who we are which creates space for us to grow. It’s not about throwing ourselves away to become better. It’s about making friends with who we are. We can still feel scared or angry or not good enough and learn to love who we are and all our imperfections kindness that we will begin to grow.

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THE THRIVE SEQUENCE Whether you’re an experienced yogi or a complete yoga novice, you can practise the Thrive Sequence confidently and compassionately by working with your body. Be mindful of how you feel each time you practise the sequence and move with awareness, remembering that yoga is about practice not perfection. You can watch a video of the full sequence at www.NicolaJaneHobbs.com.

1

Start at the front of your mat, standing with your toes, ankles and knees together and bring your palms to your heart for Mountain.

2

As you inhale, raise your hands above your head into Upward Salute.

3

and as you exhale dive forwards to bring your fingertips to the floor, for Standing Forward Bend.

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On your next inhale, lift and lengthen your chest forwards so your spine is parallel to the floor into Lift and Lengthen.

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5

As you exhale step or jump back to Plank pose.

6 7

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And lower yourself either all the way down to the floor, or see if you can hover just above it in Crocodile pose.

On your next inhale, lift your chest to Up Dog.

And as you exhale lift your hips up and back to Down Dog.

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9

As you inhale lift your right leg to the sky to Three Legged Dog,

10

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On your next inhale lift your hands to the sky to Warrior 1.

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and as you exhale step your right foot forwards between your hands for Warrior Prep.

12

Exhale and open your hips out so they are facing the long edge of your mat, at the same time as spreading your arms out wide to Warrior 2.

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Inhale and lean back to Reverse Warrior, so you are reaching your left arm down your left leg.

13

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Exhale and bring your arms forwards to rest your right fingertips on the inside of your right foot, and shoot your left arm up and over into Side Angle.

15

Inhale and lean back to Reverse Warrior.

16

And then as you exhale windmill both arms forwards to bring one hand either side of your right foot into Warrior Prep.

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Inhale and step back to Plank.

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18

Exhale and lower down to Crocodile.

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Inhale to Up Dog.

And exhale to Down Dog.

On your next inhale, repeat the flow on your left side. In yoga we practise poses on the right side first because it is associated with more active, warming energy whereas the left side is associated with calming, cooling energy. This means we can energise our body and mind using the right side and then calm it down by practising the pose on the left side. By always starting on the right side we also ensure we practise both sides instead of getting confused as to which side we did a pose on first.

NICOLA IS AN INTERNATIONAL YOGA TEACHER AND LIFESTYLE CONSULTANT. SHE HAS A MASTER’S DEGREE IN PSYCHOLOGY AND SPECIALISES IN USING YOGA AS A TOOL FOR HEALING AND PERSONAL GROWTH. SHE IS THE BESTSELLING AUTHOR OF THRIVE THROUGH YOGA, YOGA GYM, AND FEAR-FREE FOOD. YOU CAN GET IN TOUCH WITH HER VIA WWW.NICOLAJANEHOBBS.COM OR ON SOCIAL MEDIA @NICOLAJANEHOBBS.

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WRITTEN BY

NICOLA JANE HOBBS

THRIVE THROUGH YOGA BY NICOLA JANE HOBBS £12.99 (BLOOSMBURY PUBLISHING) BLOOMSBURY.COM

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NUTRITION

THE BEST FOODS FOR CLEAR SKIN AND A HEALTHY GUT By Paula Simpson, B.Sc. (Nutrition,) RNCP, Co-Founder Zea Skin Solutions

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WHY CLEAR SKIN STARTS WITH A HEALTHY GUT? The digestive system is the gateway for how we absorb and metabolise nutrients and excrete toxins from the body. Our digestive system contains hundreds of different species of bacteria which can both be good and bad and have a positive or negative effect on your health. Did you know that more than 70% of our important immune cells live in the gut and are dependent on healthy gut flora?

HEALTHY GUT MICROFLORA protect the body from harmful bacteria (before absorbed into body) support immune system encourage nutrient bioavailability reduce gastric distress balance pH in the intestine balance skin microflora and support skin immunity The gut microbiota creates metabolites, neurotransmitters and hormones which can enter the circulation to modify the skin. A leaky gut barrier or gut dysbiosis (a term used for a microbial imbalance), releases toxins and harmful bacteria from the gut into circulation. It is suggested that these harmful bacteria and toxins set up a pro-inflammatory environment in the body with consequences for the skin. Clinical indicators to prove there is a ‘gut – skin axis’ have been shown in those with poor digestion and a higher incidence of chronic skin conditions.

WHY A BALANCED SKIN MICROBIOME PROMOTES CLEAR SKIN Microflora is introduced at birth and if our diets are balanced, continues to develop as we age. Your skin harbours a variety of bacterial communities that play a central role in protection against harmful pathogens and skin immunity, known as the ‘skin microbiome’. The composition of the skin microbiome varies across across individuals, persuaded by different habits, including age, diet, hygiene and lifestyle. Exposure to a diverse skin microbiome is now considered to be a key component in keeping your skin healthy. Bacterial communities support skin immunity and several clinical studies have shown that a bacterial shift in skin microflora are associated with various conditions including acne, psoriasis and atopic dermatitis.

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PROMOTING A HEALTHY GUT AND SKIN MICROBIOME WITH NUTRITION The typical modern diet is acidic and concentrated with simple sugars, chemicals, and preservatives. The combination of a poor diet, lifestyle and environmental pollutants can offset the skin’s natural balance affecting its function and overall appearance. Moreover, modern food technologies and processing in the western diet have stripped away the good bacteria and enzymes that help build a healthy gut flora and skin microbiome. A clean, plant based, unprocessed diet with lacto fermented type foods has become a growing area of interest to improve microbial diversity and promote a balanced skin microbiome. For healthy clear skin, include more of the following foods; Choose probiotic rich foods daily - found naturally in foods such active cultured yogurts, kefir, tempeh, miso, kimchi or kombucha tea to balance skin pH and microbiome. These natural detoxifiers also build healthy gut microflora that destroy harmful bacteria and toxins before they reach and irritate your skin. Look for natural yogurt with no additives or sugar and added probiotics such as acidiophilus and bifidobacteria. Kefir contains more bacterial strains than yogurt and remain viable in the digestive system. Include prebiotic foods more often - fermented foods often contain prebiotic fibre or raw Jerusalem artichokes, dandelion, leeks, asparagus, bananas, garlic and onion are excellent food sources too. Prebiotics feed the residential probiotic bacteria and help them colonise. So while they do not contain residential strains, research has shown that prebiotics can increase the colonisation of your own residential strains.

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TRY A SUPPLEMENT Systematic reviews have concluded that dietary supplementation with pre and probiotics are effective in the management of acne vulgaris and for both atopic dermatitis and eczema in children and adults.

PREBIOTICS are nondigestible food products that can fuel growth or activity of nonpathogenic bacteria in the colon. The most common form of prebiotics is oligosaccharides such as inulin and oligofructose. PROBIOTICS are healthy bacteria may help to detoxify byproducts, defend the lining of the intestine, increase the bioavailability of nutrients and protect the tract against infectious microbes. Pre and Probiotic supplements may be taken to boost gut and skin health. These supplements contain a large number of friendly bacteria (often many billions per dose), and several different strains. There’s no suggested daily amount for probiotics, but research recommends aiming for 1 billion to 10 billion live bacteria cultures (measured in Colony Forming Units, or CFUs).

Here are some of the strains you should look out for; Lactobacillus Acidophilus is the most popular strain of probiotic. Research has shown it to enhance your immune system and cut down the duration of a candida overgrowth. Bifidobacteria Bifidum is another strain that you will often see in probiotics. It helps with digestion, supports your immune system, and aids in the synthesis of B vitamins. In research on probiotics and skin health – Lactobacillus rhamnous, Lactobacillus johnsonii, Lactobacillus reuteri, Bifidobacterium breve with prebiotics, L. salvarius have been studied for their antioxidant, anti-inflammatory, anti-microbial and skin immune properties. Read the label, look for the recommended dose the amount of live organisms at the use-by date the genus, species, and strain (e.g., Lactobacillus rhamnosus GG) With good nutrition and supplementation, you can nourish from within to promote a healthy gut and skin microbiome and bring out your healthiest clear skin. In Health & Beauty, Paula

PAULA’S CLEAR SKIN SMOOTHIE

PAULA SIMPSON

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WRITTEN BY

PAULA HAS INTEGRATED HER EXPERTISE IN NUTRITION, NATURAL HEALTH AND BEAUTY TO DRIVE INNOVATION WITHIN THE MEDICAL, WELLNESS AND PERSONAL CARE SECTORS. SHE HAS DEDICATED HER TIME TO EDUCATING BOTH THE MEDICAL AESTHETIC AND BEAUTY INDUSTRIES ON THE IMPORTANCE OF NUTRITION TO PROMOTE SKIN AND BEAUTY WELLNESS. PAULA IS A SOUGHT AFTER EXPERT AND REGULARLY APPEARS ON TOP CELEBRITY DRIVEN AND NEWS NETWORKS AND IS A FREQUENT CONTRIBUTOR TO MANY TOP PUBLICATIONS. PAULASIMPSON.COM

1 cup unsweetened coconut water ¼ cup non-dairy kefir ½ flesh of avocado ½ cup frozen blueberries handful organic spinach leaves 1 - 2 Tbsp hemp or pea-based protein ½ tsp spirulina powder Blend and Serve.

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TRAVEL

VALE DE MOSES A MAGICAL EXPERIENCE

The sound of nature resonating through the pine forest, the fresh fragrant aroma scenting the mountain air, animals and wildlife animating the magnificent backdrop. I had definitely arrived. The forests and mountains seem to cradle and protect ‘Vale De Moses’, the remains of history jutting out of the creases of the mountains, always telling a story. The essence of nature and the philosophy of yoga are very much present in the beautiful rustic and majestic setting of Vale de Moses. This magical remote valley farm nestled in the stunning foothills of the Serra de Estrela mountains in Portugal was nourishing me already, and I knew I was going to get lost in the swell of wonderment and beauty that is abundant everywhere.

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Upon arrival we were all greeted with gorgeous warmth by the team of Vale De Moses, and of course nourished with the most delicious soup, a taste of pure nectar, much needed after a long journey. Delighted and excited to find myself in this secluded, yoga retreat surrounded by beautiful inspiring people from all over the world I was ready to begin my journey. With the sun warming up the valley a symphony of sound echoed around the mountains - it was the perfect wake up call and the invitation to join everyone for a silent morning walk. Quenching my palette with delicious fresh herbal tea and fruit we were greeted by Ollie the host, his contagious energy and charismatic smile was a good tonic for the early start. Gently strolling through the natural paradise, the smells of the woodland floor underfoot, the textures, flora and fauna definitely confirmed this retreat was at one with nature - how exhilarating. Vale de Moses was definitely the heart of the mountains with the small streams and river running through like veins.

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The meditative walk eased us gently into the morning yoga practice. The beautiful glass Yoga Shala floated above the delicious herb garden often featuring the pet pot bellied pig, Amelia! This exquisite space is tempting for anyone to practise yoga, whether the yoga love affair is just beginning to blossom or it’s in full bloom. The yoga teachers at Vale de Moses teach many styles, all sharing their love of this ancient practice in an earthy, simple, kindly and compassionate manner. It was wonderful to have Vonetta teaching the morning and afternoon yoga classes for the week. Vonetta is truly inspiring, and together with her husband Andrew, they have created the most unique and magical retreat and for them to share their knowledge and skills is such a treat. The flow and energy Vonetta created through the practice was truly the best I have ever experienced, exploring Ashtanga, Vinyasa flow and Dynamic Hatha yoga. Engulfed in nature, the trickles of laughter and the playfulness all added to the daily practice. Calm and grounded, my body was ready to be nourished. I was so looking forward to the beautiful hearty breakfast and I was not disappointed. Miguel the chef created a pallet of wonderment that taps into all the senses. Fruit and vegetables sourced from either the garden of Moses or neighbouring

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gardens. An abundance of pulses and grains and honey from the local wild bees, and this was only breakfast! I couldn’t wait to see the banquet of delights at lunchtime. Even from day one the connection of harmony between food and yoga was apparent. As the week progressed I could see the inner vitality of everyone starting to flow. Everyone I met on the retreat was unique with their own fascinating journey of life. We were such an eclectic group of individuals with a wonderful variety of ages and experiences and we shared an abundance of fun, deep contentment and happiness and I laughed a lot! In between the joy of culinary delights and invigorating yoga there is an abundance of adventures to explore in the mountainous playground, and of course amazing treatments to indulge in. The rhythm of the day is your choice. Discovering the miles of endless paths entwined with flora and fauna whilst breathing in the mountain air was exhilarating. With limitations slowly slipping away, connecting with nature, dipping my toes into the crystal clear water, awakening my body and plunging into the waterfall swell, or just simply relaxing in one of many hammocks thoughtfully scattered around, I felt like a child being let out to play.

The quality and expertise shared amongst the therapists is faultless. Piotr’s extensive experience in Shiatsu and Swedish massage; Anna’s intense and mind blowing healing, Vonetta’s wondrous massage and Acupuncture. Together we were given the opportunity to reconnect with our planet and with our own bodies. Simply delicious. Thank you! I was fortunate enough to have my first ever Thai massage with the beautiful Mars, a yoga teacher and massage therapist. Combining Acupressure and assisted yoga postures, Mars immediately generated trust to surrender and let go. At the end of the massage cocooned in blankets, alone, gazing out at the starry midnight sky I was in heaven. This majestical retreat nestled in the Portuguese mountains was working its magic. With so many different healing forces constantly at work it was impossible to attribute the surge of wellbeing on any one thing, but people were blossoming left, right and centre and it was a wonder to behold and experience. The owners Andrew and Vonetta are truly inspiring. Their journey and discovery of Vale de Moses is magical in itself. Andrew generates such enthusiasm and passion towards the tending of the land and its stone dwellings. He always found time and pleasure letting us into their journey of self-sufficiency and showing us what living in a wilderness environment can reveal about our bodies and ourselves. The exhilarating swim in the amazing waters of the Rio Zêzere, finished off by meeting in the local square that’s seeped with generations of history reinforced their love and respect to the environment and locals which are paramount. The goodness squeezed out of Vale de Moses really does make Andrew and Vonetta an integral part of the community.

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The coming together at mealtimes was a wonderful opportunity to laugh, indulge and share stories. The fresh, colourful and creative vegan and vegetarian food was simply delicious. There was always a lot of talk about the food. You could taste the pride and passion in every mouthful, and Miguel’s creativity with the ingredients sourced from the land was wonderful. I really embraced the evening yoga sessions and the moments of quiet contemplation. Vonetta’s beautiful calming tone guiding us through Asana yoga, then encouraging us towards unintimidating playful partner yoga, always connecting with the harmonious rhythm of the breath and from this rhythm into our body. Exploring meditation and chanting in this very calm space I have never felt so relaxed.

For more information, visit valedemoses.com

WRITTEN BY

As the days draw to an end we would contently take our nourished bodies to the various cosy accommodations, the beautiful stone cottages or the stunning soul pad belle tents all surrounded by the magnificent mountains. This is a very special yoga retreat. We all need a week like this in our lives. Remembering the delicious, dulcet tone of Vonetta: “Broaden, lengthen and soften into each asana, into your day, into your week and into your life.” Vale de Moses was softening me, and this will remain in my everyday life.

JULIE WATSON

JULIE HAS BEEN PRACTISING YOGA AND LIVING A HOLISTIC LIFESTYLE FOR MANY YEARS. PASSIONATE ABOUT TRAVEL, NEW ADVENTURES AND SUSTAINABLE LIVING, SHE TRIES TO MAINTAIN THIS WITH HER CHILDREN. SHE IS CURRENTLY STUDYING AN ART PSYCHOTHERAPY MASTERS AT GOLDSMITHS, WHILST CONTINUING TEACHING ART IN SECONDARY SCHOOLS.

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ASTROLOGY, THE SUPERNATURAL AND THE BEYOND

WHAT’S

BY SRI CHINMOY

HOT!

This comprehensive book is based on questions Sri Chinmoy was asked during his public meditations and university lectures around the world, and contains his answers on a wide range of topics from astrology and occultism to spiritism and interactions with beings from the other worlds. As a true spiritual Master with access to the various inner worlds, Sri Chinmoy is able to offer one of the few authoritative and definitive explanations of these phenomena. Highly recommended.

£9.99 (Blue Beyond Books) bluebeyondbooks.com VEGAN T-SHIRT BY CURIOUS RAINBOW

This stylish vegan shirt was designed as part of the artist’s Nature Collection and features an uplifting psychedelic based design with all elements of nature including animals, plants, people, air, water and the sun. The t-shirt not only promotes an ethical message but it is also made ethically from 100 per cent eco friendly and sustainable bamboo material and inks, with a reduced carbon footprint and is approved by the Fair Wear Association.

£24.95

etsy.com/uk/shop/CuriousRainbow

HAPPY TUMMY® CHARCOAL

These capsules rid your digestive system of over 4,000 known toxins which reduces acidity, and by making your system more alkaline they help your bloodstream to absorb more oxygen. This reduces stress levels and improves your mood because your gut is the home to your emotions. The neurotransmitters that regulate your nervous system are produced and stored in your intestinal tract and are pH sensitive. Suitable for vegetarians and vegans.

£18

Prices start at .50 for a tub of 100. Available from finefettlefeed.com

IBIZA RETREATS

Found nestled amidst lush pine forest in the mountaintops of the magical White Isle is Ibiza Retreats’ beautiful new sanctuary, Can Luminosa. So much more than a yoga escape, each retreat offers a unique combination of disciplines and modalities delivered by leading teachers and therapists from the island and beyond. With awe-inspiring views, affinity pool, plenty of private space, treatments outside, delicious cuisine and the sea just 10 minutes away, you will literally feel on top of the world. Ibizaretreats.com

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ACAI BERRY & SUPERSEED BAR

A delicious clean snacking bar that combines antioxidant rich acai berries with six natural and healthy ingredients including dates, linseed, pumpkin seed and fig, and contains a host of nutrients and minerals, carbohydrates and good fats to provide a fast and slow energy release.

£14.40 for 18 bars available from primalpantry.com

NATUR BOUTIQUE TURMERIC TEA

Turmeric has many health benefits due to a natural chemical called curcumin, which gives it a distinctive colour and spicy flavour. These new organic tea bags contain pure and natural turmeric to ensure you get maximum benefits from the spice, and by using slow grown turmeric without the use of pesticides or synthetic fertilizers the taste is subtle yet spicy. Can be drunk anytime and is a great way to include turmeric in your diet.

£3.99 available from Grape Tree Stores and naturboutique.co.uk

HUNGRY FOR MORE BY MEL WELLS

The book shows that healing our relationship with food can lead us to live a life beyond our wildest dreams, and when we feel fulfilled by our lives we don’t need to find ourselves turning to food all the time to feed the void. Packed with powerful tools, questions and exercises to accompany you as you embark on the rewarding adventure of self-discovery, so you can live a truly passion-filled and full up life. Highly recommended.

£12.99 (Hay House UK) hayhouse.co.uk

POPTAILS

These new Calippo-shaped organic sorbets are seriously tasty and deliciously refreshing. Available as ‘Berry’ made with strawberry, raspberry and watermelon, and ‘Passion’ made with pineapple and passion fruit that are perfect for kids and they contain all the goodness of natural fruit without any artificial nasties. And for the grown-ups, there are also alcoholic cocktail sorbets including ‘Whisky Sour’, which contains whisky, orange and grapefruit, and ‘Spritz’ made with Prosecco, bitters and blood orange.

£3.50 / £4.50 poptailsbylapp.com

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WHAT’S

HOT!

ONUGA

Made from entirely natural ingredients, smoked herring plus a little added salt, honey, lemon juice and seaweed, this is a delicious and cost-effective alternative to caviar. It has a delightful flavour and beautiful glistening pearls which will bring a touch of sophistication to canapés, and is also versatile enough to be served with scrambled eggs or added to salads and pasta. Yummy!

£4 available from Sainsbury’s and good delis INTO THE SUMMERLAND BY JULIAN CUNDY

FOR THE LOVE OF COWS MUG

Artist Beth Shaw designed this stlylish vegan mug as part of her ‘Save Animals’ collection, asking ‘What would Cows say if they could speak our language?’ The glossy, white ceramic mug is perfect for brightening up all your dairy-free drinks, and is made with eco friendly inks in the UK.

£10.95

A highly entertaining read that follows Henry Ashton on his deathbed where he meets his spirit companion who will accompany him on his final journey and help reconcile the events of his life. Henry is forced to return to and reconcile with often painful memories of his family and childhood if he is ever going to walk the final step towards inner peace. Blending elements of spirituality, self-development and adventure, the book prompts us to reflect on our own life’s journeys and behaviours.

£9.99

(Little Bang Publishing) available from Amazon

etsy.com/uk/shop/MagicalMoth

SWITCHLE

These delicious fermented soft drinks are made from natural spring water and blended with organic fruit juices, spices and botanical extracts, organic honey and organic apple cider vinegar that helps alkalise the body and lower blood sugar levels and cholesterol. Available in three refreshing flavours: Rooibos, Raspberry & Pomegranate, Turmeric, Ginger & Peach and Matcha, Lime & Mint. Each can has just 55 calories, is vegetarian, gluten-free and served in 100 per cent recyclable cans.

£1.79 available from Ocado and independent health food stores

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CHICORY LATTE

Chicory root is a popular and natural alternative to coffee that has a similar flavour but without the caffeine and its side effects. This tasty latte is made with a chicory mix of malted barley, barley, chicory root, rye and fig, which means it can be drunk any time of the day. It also contains coconut milk powder and Lion’s mane, a kind of mushroom that has become famed for its potential brain boosting properties.

£7.95 sweetrevolution.co.uk

LEAN & GREEN

CHOC SHAKE

Just squeeze or stir into cold milk or cold plant milk for a quick, smooth and extremely chocolatey drink. Made with just five natural ingredients, they’re a tasty and healthy ‘better for you’ option, and are sweetened with their awardwinning fruit syrup, that is made from 100 per cent fruit with no added refined sugars. These are also perfect for adding to protein shakes and are suitable for vegans and for those dieting.

These are some of the most powerful vegan proteins available, and pack in an impressive 22g protein per 30g serving with no sugar and just 2.3g fat. It’s developed from the highest quality natural ingredients, which include pea protein isolate and brown rice protein. It is free from soya and hemp and contains no gluten or dairy. It’s perfect to support muscle growth and recovery and is the ideal complement to vegan diets and is available in Butterscotch or Chocolate & Mint flavours.

£34.99 available from bio-synergy.co.uk

£3.50 available from Sainsbury’s

FRUIT INFUSER

If you’re fed up of drinking water, or find it difficult to consume the daily-recommended amount, then this fruit infuser water bottle is a must. Simply load the fruit chamber with your favourite fruits to add their natural flavours to the water, and what’s more, you’ll also take in their antioxidants and vitamins. The bottle is easy to clean and is perfect for the home, the office, the gym or when you’re out and about! Highly recommended.

£14.99 available from Very, Littlewoods and bio-synergy.co.uk

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YOGA MAGAZINE DIGITAL EDITION SPECIAL

INTRODUCTORY OFFER

ONLY £1

con-

Yoga Magazine digital edition includes all the wonderful tent of the print magazine so you can enjoy the magazine on the go.

Buying a digital magazine subscription or a single digital issue means you’ll benefit from being able to download the latest issue of your favourite magazine instantly to your tablet or smartphone. When you buy a digital magazine subscription, every issue will be added to the App on your device as soon as the issue become available. When you purchase a single digital issue, you’ll be able to read the single issue on your device instantly.

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07/06/2018 09:03

Prana and Freedom

PHILOSOPHY

If we look in traditional yoga texts we can find a fair bit of information on what people thought and knew about prana flow.

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First we find that prana or ‘the life-energy of the cosmos’ flows through our body through channels or nadis. We also find the description of relationships between breath and mind, mind and prana. Let’s have a look at these, and also please read and study these texts yourself. It’s part of your yoga education called ‘svadhyaya’ and svadhyaya is not theory. There is no such thing as yoga ‘theory’ really. There is only the profound yogic practice called svadhyaya, or ‘study of the Self’, ‘study of that which is’. When we study in this way, then we reflect on these insights through our practice. This reflection is called ‘vichara’, another yogic practice. So one of the great and seminal yoga texts of Tantric Hatha Yoga is called the Hatha Yoga Pradipika (HYP). It tells us in chapter 2:2-3 how prana and chitta, or life-energy flow and the vortices of thought and feeling are connected, and therefore why to work with and restrain these vortices. Patanjali also defines yoga as the cessation of these vortices, and certainly cessation of identification with them at minimum. We are not these flows of thought and feeling, they are what bodies and minds do, but our core-identity is much deeper than these, this is one of the key messages of yoga.

HYP chapter two tells that when we have impure nadis it leads to a restless mind, and a restless mind uses up and depletes life-energy. So we can use our practice to clarify the nadis and calm the mind. We do this through both yoga asana and through pranayama. The HYP teaches about how the practice of bandha or energy-locks assists the prana to flow up the central nadi. HYP chapter three teaches us how to lift this life energy up and what happens when upward and downward life energy flows meet. It teaches us to bring prana down from the head and apana up from our base, allows them to meet in the centre and then be contained. This containment then frees us from much of the harm of old age. HYP chapter four tells us what can occur when prana dissolves into emptiness, and the mind attains equanimity. It teaches the relationship between prana, mind and freedom. Pretty cool for a book written in 1350 and based on a much older oral tradition. Of course these books came with an authentic teacher who understood how to put the practices into action and guided the student in their application. This is much harder these days with the dilution of yogic practice to physical shapes and teachers who have themselves often done very little deep practice. Traditionally a student would work with their teacher for at least 12 years and just do as they were told as they developed in practice. Nowadays, who has 12 years to just practise? When we look into the Upanishads, we find in the Brhadaranyaka a piece which teaches that breath and prana are like a thread on which this world, the other worlds, and all beings are held and joined together. The Prasno Upanishad relates the flows of prana vayus to bodily functions and treats breath as a sacrifice to the mind, so that at death, when the breath stops and prana leaves, the body fragments.

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The Chandogya Upanishad speaks of the five doorkeepers to heaven which are of course these same five flows of prana with the most important being the centring force, as amongst other things, this holds us together and decreases entropy. This connects to the view of a Yogin being one who controls their prana vayus, uniting them in the core of their existence, the navel or nabi chakra, and eventually lifting them up the central channel or nadi, sushumna. The Maitri Upanishad also says that this centring force (samana vayu) is the most important and is closely related to this central line sushumna nadi. Remember, samana, centring, is also known as the suspension of both prana, upward, and apana, downward energy flows.

The yogic equation of why to retain prana, why to work with holding your breath in pranayama is that inhalation leads to an accumulation of prana; exhalation is usually a loss of prana. Death is simply an extreme loss of prana! Therefore when we retain prana and centre it in our system, we slow the leaking of energy and the arrival of death. Of course, ultimately yoga practitioners are seeking to experience and know them self as that which is beyond birth and death, that which is already and always was and always will be. To deeply know our true and deepest spiritual identity. Yogis focus this energy up the central line and concentrate it on Prana Shakti, as Kundalini meeting Shiva at the point of light in the eyebrow centre. Here in this union, the connections between breath, prana and consciousness are suspended and separated in retention of the breath.

WRITTEN BY

Each vayu is interdependent and connected, a part of Prana Shakti. Each element and each part of the breath is associated with each prana vayu. Each body function is connected to one of the prana vayus. The body and the mind are all aspects of the feminine flow, Prana Shakti. She is the matrix energy and the face of the feminine divine as form, tangible manifestation. Prana Shakti also manifests as Kundalini. By following her ascent through sushumna and sacrificing all of our egoic attachments to her, we get to know who we are as the totality, the Self. Shakti and Shiva unite in ecstatic blissful conscious union, the totality and unity of the divine. This is the essence of Tantra and the essence of who we are. Hatha Yoga uses prana and the flows of prana in the body, like this, as one of the keys to spiritual freedom.

CHRISTOPHER GLADWELL

CHRISTOPHER TEACHES CONTEMPORARY YOGA-TANTRA UNDER THE NAME OF ENGAGED YOGA. CHRISTOPHERGLADWELL.COM

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YOGA + SELF-CARE

Svadhyaya & Sankalpa SELF-ENQUIRY, SELF-CARE & SETTING YOUR INTENTION By Larah Davis, Yoga Therapy & Wellness Expert

Many of us first come to yoga and arrive on the mat ready to embrace whatever the teacher says, driven by a desire to ‘feel better’. As yoga, is in its essence, a ‘union’ of mind, body and spirit we often seek to do this firstly through the body, through physical asana, and then, perhaps diving deeper into pranayama and meditative practices of dharana and dyana to centre ourselves and calm and clear the mind. Whilst all of these practices have benefits, the ultimate ‘Yoga of Wellness’, the yoga for true ‘Self-Care’, has to be grounded in an on-going process of feedback within yourself and to yourself, of studying your SELF to understanding how the practices may or may not be serving your needs. This is the yogic Niyama of Svadhyaya.

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Svadhyaya: Self-Study

Patanjali talks about The Yogic Yamas and Niyamas (rules and observances) state: ‘Svadhyaya = self-study’

Shifting your focus within When you begin to actively reflect during your practice on how the EXPERIENCES are feeling to you, what benefits they are having, or what pressure or tension they may be creating if you are NOT (yet) listening to your highest good. The Svadhyaya enables you to identify your needs, each day, so that you can modify your practice to serve YOUR PURPOSE (rather than of the teacher, Instagram or the external pressures to be strong/ fit/slim that can cause you to override your innate intelligence and cause injury or exhaustion). Yoga is like a magnifying glass: it shows up our strengths, weaknesses, pains and resistance, as well as the ways to expand, open, release and experience greater enlightenment and even bliss. So to use this magnifying glass to develop your self-care toolkit, here is how to self-study at every level of being so that you can learn to assess your needs: (1) Assess your Koshas, the levels or ‘layers’ of your being. body, bones, muscles, tissues. Ask yourself: How am I feeling physically? Strong/weak/tight/tense/soft/ sensual/relaxed?

emotions How am I feeling emotionally - happy/sad/fearful/ excited/overexcited positive/negative or calm OTHER?

(Prana) life force How is my energy and how are my energy levels? High/low/frenetic/tired/lethargic/balanced OTHER? And is my breath moving freely and easily or is it feeling stuck/tight/blocked in any areas of my body?

knowing my intuition? Strong/weak/don’t know?

Am I ENJOYING this? What is my joy level Life state

Now Set your Sankalpa With this new awareness of how you are as a whole, multilayered, multidimensional and magnificent being, you can set your ‘Sankalpa’ for your practice, and then practise purposefully with the attitude and the selfobservations to ensure that you honour your needs. Self-care: from your self-practice to the studio Try this out, whether at home, following an online class or joining open practices where there are many students and just one teacher. In this way you can safeguard against the often-overwhelming egomind that may to seek to convince you to compete with yourself (and ‘overdo’ it) or to compare yourself to the externally manifested ‘achievements’ of other students in the class.

Unifying and Harmonising In this way your yoga becomes an on-going process as you journey where you can tailor-make your practice to suit your PURPOSE and meet your needs. Your yoga then becomes sustainable, inspirational and truly beneficial for your health and happiness. It does not leave you feeling exhausted, rather, refreshed and rejuvenated and ready to enjoy a more blissful level of existence as you take your Svadhyaya off the mat and into daily life.

WRITTEN BY

One of the 10 rules and observances within the 8 limbs of yoga, Svadhyaya is all about getting to know your WHOLE self on the mat. As you begin to shift your focus from purely following the voice of the teacher and relinquish the ego-driven ‘need to succeed’, you can open up an inner-space for witnessing your own perceived and real limitations and potential, your blockages and your possibility of opening, your tensions and your releases. You can begin to see physical patterns (effects) and begin to relate them to the emotional ‘causes’.

LARAH DAVIS

LARAH IS A YOGA THERAPY EXPERT, WELLNESS COACH AND FOUNDER OF LEADING WELLNESS BREAKS COMPANY, IBIZA RETREATS IBIZARETREATS.COM

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STUDIO PROFILE

The Pilates Suite This pretty, tranquil studio is nestled in Surrey woodland just outside Farnham. It has been in our new promises for 2 years and has gained a truly loyal core client base who travel from afar to experience the wide range of classes available. Once you drive up the winding lane towards the studio you automatically begin to feel a sense of calm, the picturesque setting could not be more fitting for this popular boutique studio. The studio is owned and run by Kirsten Harle, a highly experienced Pilates instructor, fully certified by The Pilates Foundation UK. Kirsten is fully trained in mat, equipment based Pilates and also BarreConcept, and offers a holistic and tailored approach to mastering Pilates for total wellbeing. Prior to establishing the Pilates Suite Kirsten trained as a professional dancer performing in numerous West end productions. She prides herself on the quality of classes and the expertise of instructors who work with her, all undergoing a vigorous selection process. The studio offers a broad range of one-to-one and small group sessions each week, with only ever a maximum of 3 students to a class. This ensures

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that each client receives the attention they need to get the most out of their session. The equipment in the studio is wide and varied, which enables Kirsten and her team to tailor the courses to each individual. From the sophistication of the Reformer beds, the core focusing Cadillac, the wonderful Wunda Chair which comes into its own for activating lower back, buttocks and shoulders, the fun yet challenging Orbit which will improve your balance and entire body strength, or the faster flowing dynamic Springboards - new this month. Whatever your needs and reasons for visiting; rehabilitation, pre or post natal, to complement another sport or just for your own wellbeing and relaxation. You will benefit greatly from your time spent at The Pilates Suite and above all, enjoy yourself.

THE OAST HOUSE 36-38 Frensham Vale Lower Bourne Farnham Surrey GU10 3HT thepilatessuite.co.uk

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05/06/2018 06:21

Angela

SYKES

TEACHER OF THE MONTH I am the founder and director of Yoga Kula Leeds - a dedicated studio in the heart of the vibrant community of Chapel Allerton. Yoga Kula offers a wide range of classes, innovative workshops, invigorating courses and worldwide retreats. My hope, as I continue to grow Yoga Kula, is that it generates a positive ripple effect and provides a tonic for busy, modern lives. I moved to Japan in my early 20s in search of a more balanced life. I studied Karate and felt I needed something more relaxing to support my quest for balance long term. My Karate teacher taught yoga so I started to attend classes and enjoyed the feeling of calm whilst also working on strength and flexibility – not being covered in bruises was also a plus! I later moved to India to deepen my yoga practice and train to become a teacher. Last year, I became a Senior Yoga Teacher after 10 years of teaching. To celebrate, I created an 18-month teacher-training programme to support and develop innovative, creative yoga teachers, and to inspire the growing yoga community in Yorkshire and the North of England. After spending five years living and studying in the east my teaching has a distinctly eastern feel. My classes range from dynamic to soothing, have a meditative tone and encourage acceptance for what is without striving or comparing. I am dedicated to lifelong learning and continue my development through yoga, vipassana, jung shim and Ayurveda. My time living in Japan had a huge influence on my life - this is where my journey inward began. Yoga has given me a way to deeply inquire and continue with the right tools on a path towards self-understanding. Yoga Kula offers our students an opportunity to connect, self-enquire and simply be. I am the proud ambassador for Sweaty Betty and wear their clothes to practise and teach. Get involved with our community www.yogakulaleeds.co.uk Photography by Vivienne Edge.

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BEGINNERS POSE

FOREARM

CAT COW

STEPS

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BENEFITS

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INTERMEDIATE POSE

ARDHA PINCHA MAYURASANA

DOLPHIN POSE

STEPS

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BENEFITS

CONTRAINDICATIONS

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ADVANCED POSE

TWISTED ROOT

HEADSTAND

STEPS

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BENEFITS CONTRAINDICATIONS MODIFICATIONS

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SEQUENCE

TRUST THE

PROCESS Breathe your way through this sequence to build inner and outer strength, develop focus, confidence and stability whilst cultivating a deep knowing that something bigger is supporting the flow of our lives. Open the spine and the joints and stabilise the shoulders while gently warming the core and opening the backs of the legs. Finding stability both on the feet and upsidedown teaches us that even when our world is turned on its head we can hold steady, trust the process and rest into the experience.

1: UNSHAKABLE TRUST MUDRA Steps up and place close to your heart.

Benefits

Contraindications the body and energy channels with asana and pranayama practices.

2: FOREARM CAT COW Steps apart, with the wrists and elbows in a line, stack the shoulders on the elbows.

Benefits

towards the short edge of the mat.

and opens the lungs.

the chest, gaze and tailbone – keep the belly lightly drawn in. the shoulder blades

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3) DOLPHIN POSE Steps

Benefits

Contraindications

4) EAGLE POSE WITH COW FACE ARMS Steps

Benefits

Contraindications

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5) BOAT POSE Benefits

Steps

Contraindications

6) TWISTED ROOT HEADSTAND

Steps

Benefits

Modifications

Contraindications

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7) CHILD’S POSE Steps

Benefits

8) RECLINED COBBLERS POSE Steps

Benefits



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VEDIC ASTROLOGY WORDS BY YOGI DR MALIK

MITHUNA (GEMINI) May 22ND to June 21st July is a month of celebration, inspiration and sharing your creativity with not only your friends and family, but also in putting it into charitable projects. The influence of the last quarter in Aries at the start of the month is a positive one. Kindness and compassion are also highlighted, so work on these emotions and put them to good use. Be prepared for some good news, especially in matters to do with career progress. The month closes on a peaceful vibe.

KANYA (VIRGO) August 23rd to September 23rd The month starts on a peaceful note especially with the influence of the last quarter in Aries in your house. Mindfulness is a key technique that you should be practising regularly, if only to remind you of the beauty of your life. Be grateful for what you have and look forward to the future with a positive vibe. You will be inspired to get involved in charitable activities where you can make a qualitative difference to the lives of those less fortunate than yourself.

KARKATA (CANCER)

TULA (LIBRA)

June 22nd to July 22nd A slow start to the month will give you much needed ‘space’ from work and domestic chores that may oftentimes seem to be just tireless tasks. The last quarter in Aries at the start of the month encourages you to reflect on your life choices, your close relationships and family ties. A new commercial venture may present itself to you in the unlikeliest of places. Believe in your inner talents and abilities to deal with anything that comes your way, and be prepared for life changing events.

September 24th to October 23rd You’ll be inspired to move confidently into a new job, a new home or a new career move. The energetic vibrations of the last quarter in Aries as it moves through your house at the start of the month provide you with a much needed energy boost. July is an excellent time to unwind and participate in activities that are fun and which make you happy. You may have a tendency to always try and please others; especially you’re nearest and dearest and sometimes even at the expense of your own needs.

SIMHA (LEO)

VRISCHIKA (SCORPIO)

July 23rd to August 22nd July is a perfect month to experience change. Be daring, be adventurous, be different, and go with what your heart wants – don’t always listen to what other people think is right for you. The influence of the last quarter in Aries at the start of the month instils a peaceful vibration in your house. You will be enthralled by the golden opportunities that present themselves to you in all areas of your life. July will close on an exciting vibration.

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October 24th to November 22nd The month begins with the energetic vibrations of the last quarter in Aries. This will provide you with the impetus to excel at whatever you put your mind to. You can make small changes now to your lifestyle and the results will be immediately noticeable. You will also feel energised and instilled with a sense of hope for the near future, and you will also attract abundance in love and wealth so keep focused and enjoy the opportunities that may be presented to you.

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“June is filled with nice surprises. Passion, romance and love are particularly highlighted this month.” MITHUNA -GEMINI

DHANU (SAGITTARIUS) November 23rd to December 21st The influence of the last quarter in Aries at the start of the month provides you with an energetic boost. You will deliver on any promises you have made to loved ones with great success. Explore new activities such as new cuisines, a new language or a new style of clothes – anything that’s outside your comfort zone which connects you with other people. July may also be packed with tasks that need to be completed, so stay alert, focused and practise yoga to help you deal with any challenges. The month ends on a restful and joyous vibration.

MAKARA (CAPRICORN) December 22nd to January 20th July is a time for companionship, friendship and quiet reflection on your immediate future plans. The influence of the last quarter in Aries at the start of the month helps bring clarity to any business and financial plans that you may have. Energise your environment with aromatherapy, gem and colour therapy. Experience the joy of living bountifully. The month closes on a peaceful vibration.

KUMBHA (AQUARIUS) January 21st to February 19th July starts on a good note with plenty of activity going on at home and on the social front. You will attract abundance in all areas of your life, so keep focused on new opportunities. The positive influence of the last quarter in Aries at the start of the month also helps you align your intentions with practical steps to realise those aspirations. There is plenty of support available for you even in the unlikeliest places. The month closes on a positive vibration.

MEENA (PISCES) February 20th to March 20th The influence of the last quarter in Aries at the start of the month provides you with much needed inspiration to make some important decisions, both for yourself and those that are closest to you. Your third chakra may be active so expect to be in tune with your inherent psychic abilities. Use them wisely to find solutions to any issues that may be bothering you in your life. You can use your sixth sense wisely and judiciously to come with solutions, that will enhance and better your lifestyle. July will close on a pleasant and joyous vibration.

MEESHA (ARIES) March 21st to April 20th The month starts on a positive vibe with the last quarter in Aries entering your house. But you mustn’t be complacent about matters that affect your health and finances. Therefore concentrate this month on activities designed to focus on improving and consolidating these areas of your life. Be sure to keep your energy levels up as well by practising both physical yoga exercises and pranayama.

VRISHA (TAURUS) April 21st to May 21st Journeys are particularly highlighted, both spiritual and literal, so start planning that adventurous expedition you know will be good for you. The influence of the last quarter in Aries at the start of the month will bring joy and peaceful vibrations. There are new opportunities to get involved in activities that are pleasing to your heart. Abundance is emphasised in your house, in all areas of your life.

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