london january 2018 workshops - Yoga Magazine

Namaste

EDITORS LETTER

Dear Yoga Magazine readers, I hope you had a wonderful Christmas with your friends and family.

For many of us, the New Year is all about ‘resolutions’ and making changes to our lifestyle, health or even career. But instead of focusing on these often hard to maintain commitments, we focus on the practice of ‘Sankalpa’ or setting an intention which isn’t driven by a need to change, but to feel more of what is deep inside us. We also look at the yogic traditions of purification and cleansing to liberate our nervous systems, and we catch up with Crosby Taylor, a rising star of the wellness and healthy eating movement in the US. Crosby provides a ‘Total Body Transformation’ workout along with some delicious smoothie recipes.

There are also 10 essential tips to help you detox without dieting, and with mental health a big topic at the moment, there’s some valuable advice on how to help with a partner who may be suffering with depression. Plus there’s an interview with Rose Brown from PHB; we show you how to become more confident with your body and there are five steps to everyday happiness.

I wish you and your loved ones a very peaceful and prosperous year filled with yoga and wellbeing, and I look forward to meeting up with you again in February.

NAMASTE EDITOR

YOGAMAGAZINE.COM

• ALL MAGAZINE JAN 18.indd 3

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contents

FEATURES

16 NEW YEAR, NEW YOU

Ditch the New Year resolutions through the practice of Sankalpa to honour the deeper purpose of your life

40 PURIFICATION & CLEANSING

A look at the yogic traditions of cleansing to liberate your nervous system

56 TOTAL BODY TRANSFORMATION:

BODY, MIND & SOUL

An interview with Crosby Taylor, alongside a full body workout and delicious smoothies

JANUARY 2018

NEWS & COMMUNITY

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ON THE COVER

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EDITOR’S LETTER

Welcome to the January issue

NEWS

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WIN A SUBSCRIPTION

29

THE BEST IN VEGAN BEAUTY

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HOW TO BE MORE BODY CONFIDENT

53

5 STEPS TO EVERYDAY HAPPINESS

14 CHARITY

56

TOTAL BODY TRANSFORMATION WORKOUT

READERS’ ASHRAM

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10 WAYS TO DETOX WITHOUT DIETING

Bringing you up to date with the latest yoga and health news from around the world

12 COMPETITION

Win a subscription to Yoga Magazine Special Yoga

22 ASK YOGI DR MALIK

Your yoga questions answered

24 MY STORY

Yoga taught me to stare down fear

26 60-SECOND INTERVIEW Rose Brown

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CHARITY

84 4

STUDIO REVIEW

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FASHION

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60-SECOND INTERVIEW 30/11/2017 11:03

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NUTRITION

WHAT’S HOT

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TRAVEL

70 BEAUTY & FASHION

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NEWS

29 BEAUTY

A Veganuary beauty special

35 FASHION

The latest yogawear and ethical fashion

MIND BODY SPIRIT

45 MIND

Five ways you can help if your partner suffers with depression

49 BODY

It’s time to love your body: how to be more body confident

53 SPIRIT

Why creating rituals are important and 5 steps to everyday happiness

NUTRITION

66 NUTRITION

10 ways to detox without dieting

TRAVEL

70 TRAVEL

Eat, pray, jam, wellness

YOGA PAGES

79 YOGA PHILOSOPHY What’s asana about?

82 YOGA THERAPY

7 steps to a sustainable self-healing yoga practice

84 STUDIO REVIEW The Refinery, London

85 POSES SECTION 85 TEACHER’S PROFILE Pippa Richardson 86 BEGINNERS POSE Marjaiasana/Bitilasana (Cat/Cow pose) 88 INTERMEDIATE POSE Bhujangasana (Cobra) 90 ADVANCED POSE Balasana (Child’s Pose) 92 YOGA SEQUENCE The art of listening

LIGHT READING

74 WHAT’S HOT

New products for your mind, body and soul

96 ASTROLOGY

Your stars for the month ahead

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BEAUTY YOGAMAGAZINE.COM


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Yogi Dr Malik EDITOR H Malik DEPUTY EDITOR

January 2018 Yoga Magazine Ltd 233 BETHNAL GREEN ROAD LONDON E2 6AB +44 (0) 20 7729 5454 [email protected] www.yogamagazine.com 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.

Martin Gill ASSISTANT EDITOR Helena Rosas ART DIRECTOR Scott Middler SOCIAL MEDIA & ONLINE MANAGER

FEATURES Emma Peel NEW YEAR, NEW YOU Jim Tarran PURIFICATION AND CLEANSING Crosby Taylor TOTAL TRANSFORMATION: BODY, MIND & SOUL

David Choudry PUBLISHER

CONTRIBUTORS

Sam Rogers UK & WORLDWIDE ADVERTISING EXECUTIVE

Rose Brown 60-SECOND INTERVIEW

Lesley McEwan SUPPLY CHAIN MANAGER SUBSCRIPTIONS [email protected]

Hannah Anstee BEAUTY Mel Wells BODY

ADVERTISING [email protected]

Reproduction, in part or in whole, without written permission from the Publisher is prohibited. All rights reserved © 2005 ISSN 1478-9671.

Rick Sharpe MIND

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.

Amy Moore MY STORY

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.

Jamie Lloyd NUTRITION Josephine McGrail SPIRIT Kirsty Norton TRAVEL Larah Davis YOGA THERAPY Christopher Gladwell YOGA PHILOSOPHY Pippa Richardson YOGA POSES

PRINTED ON RECYCLED PAPER

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EWSNEWSNEWSNEWSNEWSN POOR WAGES A BIGGER KILLER THAN INACTIVE DESK JOBS A new study has found that low pay and poor social circumstances play a bigger role in premature death than sedentary desk jobs. Researchers from the Glasgow University studied records for 500,000 people from 1991 to 2011 and uncovered jobs including cleaners, factory staff and building or farm labourers are all more than three times as likely as other workers to die early, but the highest death rates for both sexes were among the unemployed. The best jobs for health included those in medicine, business, public services, finance, teaching and IT.

SAUDI ARABIA ALLOWS YOGA No longer classed as ‘deviant behaviour’ in the Muslim-majority country of Saudi Arabia, yoga can now be practised as it has been listed as a sport by the country’s Ministry of Trade and Industry. The country’s first female yoga instructor, Nouf Marwaai began practising yoga to help cure her cancer, and since then she has been campaigning for it to be made an official activity with the help of Saudi princess Reema bint Bandar Al Saud, a member of the Royal Council.

EXERCISE COULD PROTECT FROM ALZHEIMER’S Research from Vanderbilt University in America suggests that exercise that gets the heart pumping may protect against the illness as good blood flow keeps the memory-processing part of the brain healthy. Published in the journal Neurology, the research looked at 314 patients with an average age of 73, and found those with weak hearts had a flow to the temporal lobe area of someone up to 20 years older.

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SNEWSNEWSNEWSNEWSNE MEDITATION CAN CHANGE THE BRAIN A new study published in Science Advances suggests that certain kinds of meditation can change social and emotional circuitry after research from the Max Planck Institute for Human Cognitive and Brain Sciences in Leipzig, Germany, and looked at the effects of three different meditation techniques on the brains and bodies of more than 300 volunteers over three months. The meditation techniques included mindfulness meditation and loving kindness meditation. MRI scans of the participants showed that mindfulness meditation increased thickness in the prefrontal cortex and parietal lobes, both linked to attention control, while compassion-based meditation showed increases in the limbic system, which processes emotions, and the anterior insula, which helps bring emotions into conscious awareness.

STRESS CAN BE GOOD New research from Chicago’s Northwestern University suggests that a little bit of stress can help you live longer and reduce the risk of dementia as it helps to boost resilience, protects cells against ageing and staves of illness. However, too much stress is bad and ups the risk of heart attacks and other illness.

MINDFULNESS MEDITATION BEST FOR REDUCING STRESS An eight-week trial by UK researchers including those of the University of Westminster showed that mindfulness meditation was better than gardening and yoga at helping people to relax. The trial involved 68 people, who met every week for group gardening and conservation activities, while another group tried weekly yoga sessions, and the third group practised 10 minutes of mindfulness meditation every day. All participants were measured for levels of the stress hormone cortisol. A healthy stress response is to have a big burst in the morning called the cortisol awakening response (CAR), and lower levels through the day. While the yoga group saw only a slight improvement, gardeners CAR jumped by 20 per cent, while those who practised meditation saw their CAR levels rising to 78 per cent.

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SNEWSNEWSNEWSNEWSNE

EAT AND DRINK TO BE YOUNGER The secret to a youthful appearance could be from eating chocolate and drinking red wine suggests a new study from Exeter and Brighton Universities. Researchers found that both helped to rejuvenate old cells, making them look younger and start to behave more like young cells. When people age and wrinkle, the strands of DNA in cells gradually lose the protective telomeres that act like plastic tips on the end of shoelaces, but when the researchers applied compounds based on chemicals found in red wine, dark chocolate and red grapes to cells, within hours the older cells started to divide and had longer telomeres. The research was published in the journal BMJ Cell Biology.

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NATURE’S ARTHRITIS RELIEF Scientists from KIIT University in Bhubaneswar, India, claim that blueberries, ginger and olive oil could ease the pain of rheumatoid arthritis. Sufferers should also include dried plums, pomegranates, green tea, turmeric and whole grains in their diet to slow progress of the disease. Researchers said that the foods cut levels of inflammatory chemicals released by the immune system that worsen swelling, stiffness and pain in the joints. The findings also advise on eating more fruit, vegetables and spices while cutting down on smoking and alcohol.

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28/11/2017 22:54

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 January 2018

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CHARITY

Special YOGA

Special Yoga’s global mission is to help as many children with special and additional needs reach their fullest potential. We believe that all children are special and that all children deserve to experience inner peace and comfort and fulfilment of their potential and purpose.

for children with special needs to support the development of their potential. We offer this work globally in schools, education authorities and orphanages, to parent groups, hospitals, paediatric professionals, psychiatric units and psychotherapists.

So often in the world children with special and additional needs are discarded as if they are not useful members of society because they cannot speak, walk or function in the way that we can. We truly believe that it is not a ‘mistake’, that these children are here with us in the world and that they are here for one of the most important reasons for mankind - to teach us unconditional love. So it is for us to help them to shine that Light on the world and to help them to become the best that they can be.

In many places that we have visited, these children have had no therapeutic input because there is nothing available for them, or because the families cannot resource what could be available because they just don’t have the funds to do that.

We go into parts of the world where these children spend their days in orphanages or in their homes, and provide what is needed to help those caring

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Our programmes are running now in Sri Lanka, India, Thailand, Russia, Nepal and Peru. We leave a part of our hearts everywhere we go. There is nothing better than seeing the joy and the smiles from the children and their carers/parents. www.specialyoga.org.uk

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28/11/2017 22:56

NEW YEAR NEW YOU

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The beginning of a New Year evokes the feeling of a new beginning and a fresh start. It is a time when we naturally look forward with a sense of excitement, open to the possibilities and potentials within ourselves, and our lives. We re-evaluate our lives and decide on what we would like to change and improve. January is a phase within the yearly cycle, were the newness sparks our ability to get up, dust ourselves off and start again. A new found vigour, purpose and hope to not only our future self, but our future life. As a result many of us set ‘New Year’s Resolutions’, and so our individual journeys begin with dreams of a ‘new you’, on our way somewhere and away from something. A pledge to change rather than to celebrate, fuelled by promises and plans to become this idea of my best self.

“It is a recognition of our current limitations with an openness to our

Often emphasised with an “I will”, New Year’s Resolutions are a promise towards not only reaching a goal that we believe will make us happier, it is a suggestion that where we are is not enough.

greatest potentials

In the tradition of yoga we are offered a practice that is not based on a need to be somewhere else or loaded with promises to change who we are, but one where we can celebrate our uniqueness and where we are in the various seasons of our lives.

takes us beyond

Sankalpa which often translates as ‘intention’, is the practice of recognising that which makes you feel whole, realising the deepest desires of your heart for your self and your life. Sankalpa unlike a New Year’s Resolution is not driven by a need to change or a desire to have more in your life, but to feel more of that which is deep within you. It is a recognition of our current limitations with an openness to our greatest potentials that ultimately takes us beyond the limited idea of a resolution.

that ultimately

the limited idea of a resolution.”

This practice not only honours the deeper purpose of our life, but it also becomes a reminder of our truest nature. When we realise our Sankalpa we find we don’t have to acquire skills or dig deep for the will and determination to do it, because this deep-rooted purpose already holds the seeds of will and commitment alongside all the qualities needed to fulfil it.

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Pause from the assuming mind. Realising your Sankalpa is a practice of cultivating the qualities of listening and feeling, becoming quiet enough to hear the longing of your heart. It is the practice of realising your truth and learning to live peacefully and happily between the intention, and realising the desire. Create an environment to sit with yourself, supporting your body so there is less possibility of being distracted by the physicality of your seat. We cannot think our way into meditation, we feel our way, so take time to settle, to pause and un-busy yourself. Connect with your breath so the mind can become engaged in an aspect of yourself that can get lost in the business of life. Watching the movements of the breath without interrupting or the need to add anything or take anything away. Breath awareness, an experience in feeling a steadiness that is a balance, rather than being motionless and a practice of seeing the simple in the potentially complicated. Not fidgeting but feeling towards an aspect of yourself in an effort to bring awareness inside. Observing what is here and slowly expanding what you can control and what you are aware of. Our breath is the bridge that can be used as a way of transforming our energy into a vehicle for awakening. Allow the mind to be moved with the breath, not trying too hard, so un-effort-ed so there is the potential of becoming absorbed in being in and with the breath, and doing less and less. Our asana in a yoga practice or seat in meditation invite us to engage therefore, keep attentive to what is here, noticing moment to moment what you need to be fully awake here along with a sense of curiosity. Our practice is an effort to bringing awareness inside, so we may feel the energy of our inner body. Keep guiding the mind with curiosity to explore beyond the created form of this seat, this place, ourself.

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Soften to remind yourself of your own receptivity. When you are feeling stable and at ease, remind yourself that stability doesn’t mean unwavering, it means balanced. In this way we can be open to the unexpected guests and be willing to adapt to each moment. Ask yourself questions. And don’t just rely on the mind; drop the questions into your body and into your heart. With our questions we don’t need to go wildly searching, but just be open to where they orientate you.

Even if what arrives seems flimsy, permeate these responses so you can reach the depths of these initial ideas and move towards their suggested goal. So questions become our way in and have the power to lead us towards our deeper desires and longings. Realising our Sankalpa is a process of uncovering and illuminating a truth where we can abandon our ideas of where we should be and become our own authority. The practice of Sankalpa is to recognise we are not going somewhere because we have arrived, and seeing all aspects that are here, that are trying to help us and also what is getting in the way. In the practice of Sankalpa, like all our practices within the yoga spectrum, the foundation is curiosity. What do we find when we are open? Connect with what’s here, with curiosity, care and compassion. Connecting with what is here is to feel with your whole body, your heartfelt desire in the very depths of your being. State your Sankalpa in the present tense and bathe in the energy of the words. Pause and connect with these words inviting the mind to settle into the feeling of your Sankalpa. Just like our mindfulness of breath our practice is to be able to remember, and once we have our Sankalpa, our practice is to keep this in mind so that the energy that supports your resolve is only ever strengthened. Directing our energy with intention in all that we do and at the same time our mature mind tells us that also like our breath, everything is always changing.

Sankalpa is to recognise we are not going somewhere because we have arrived, and seeing all aspects that are here, that are trying to help us and also what is getting in the way.”

EMMA PEEL WRITTEN BY

How do I want with my life to make me feel? What aspect of myself have I not fully connected with? What do I want to feel in the year ahead? What aspects of myself get in the way of this? What are my dreams for the year ahead?

“The practice of

EMMA IS A YIN YOGA AND MEDITATION GUIDE BASED IN LONDON, PASSIONATE ABOUT SHARING A PRACTICE THAT IS FREE FROM GOALS OF ACHIEVING PERFECT POSES BUT ONE OF BEING ABLE TO REST INTO WHERE WE ARE. SHE IS A STUDENT OF PAUL AND SUZEE GRILLEY, SARAH POWERS, WITH-YIN YOGA, YOGA LONDON AND THE YOGA PEOPLETIALS. EMMAPEELYOGACO.UK [email protected]

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with EkhartYoga in 2018 By Esther Ekhart from EkhartYoga.com

January is the time of year that fills us with hopes, dreams and new ideas. Our intention at EkhartYoga this January is to tune up, refresh and refocus. Will you join us? We invite you to Tune Up and Refresh with EkhartYoga On 8th January 2018, we’re launching a 4-week online yoga programme to help you start the year with a positive focus, renewed spirit and revitalised energy. Tune Up and Refresh is a comprehensive programme with 3 yoga classes each week that build up progressively from 30 minutes to an hour, and a meditation to round things off. Alongside your classes, there is lots of extra information including recipes, lifestyle tips, anatomy lessons and in-depth articles to keep you motivated and inspired.

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THIS GRADUAL ‘TUNING UP’ OF BODY, MIND AND SOUL WILL GIVE YOU THE TOOLS TO START THE NEW YEAR WITH RENEWED VERVE AND FOCUS. THE AIM OF THE PROGRAMME IS TO HELP YOU TO:

HOW TO JOIN January 8th - February 5th.

2 WEEK FREE TRIAL ON EKHARTYOGA.COM

YOGAMAG www.ekhartyoga.com/yogamag

ABOUT EKHARTYOGA MORE ABOUT EACH WEEK: • WEEK 1: Detox - Body and mind

• WEEK 2: Strength - your physical and spiritual core

• WEEK 3: De-Stress - Calm, steady and strong

• WEEK 4: Energise - Breathe and expand

ABOUT THE TEACHERS:

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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]

DOG DILEMMA

Hi Yogi Dr Malik, I’m unable to put my feet flat on the floor when performing Downward Facing Dog. Am I doing this wrong? What can you recommend to help? Jim Hi Jim, It’s better to check with your yoga teacher as if you can’t put your feet flat down on the floor, which may be a result of tight hamstrings, then you may need to make some adjustments to the pose. You can also go online and check out this pose to see if you are doing it correctly. Alternatively you can do an Internet search for any DVDs or apps that you can download/purchase to show you how to perform the pose.

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A STUPID SMOKER

Hi Yogi Dr Malik, I stupidly started smoking again after giving up for over 3 years. As part of my New Year’s resolutions I’m determined to give up and never go back! Can you recommend any yoga poses / pranayama exercises that can help clean out my system? Anna Hi Anna, All yoga poses and pranayama exercises are designed to help clean out the system. Whatever yoga exercise you perform there are numerous benefits that arise as a result. Many yoga exercises such as stretches, bends and twists act as a tool for an internal massage, draining out toxins from organs and generally helping to keep the body flexible and in good working order. Practising pranayama exercises are excellent for releasing toxins as well, and again just like asanas help to rid the body of toxins, they also help to keep your mind steady and for releasing stress. Breathing exercises also oxygenate the blood and keep you youthful. There are countless exercises you can try, and I would highly recommend the following pranayama exercises, Kapal Bhati, Nadi Sodhana and Bastrika. For asanas as a basic starting point I would highly recommend you learn the mudras (body locks). They are absolutely essential tools for proper internal cleansing coupled with neti exercises such as jala neti. Regular practice will definitely reap noticeable results. Also follow the sequences and yoga exercises listed in the magazine as a starting resource to help you along. You may also wish to see your local pharmacist or GP to refer you to a stop smoking group.

I WHEELY NEED YOUR HELP

Hi Yogi Dr Malik, I’ve got a new job as a cycle courier which I love, but some days I’m cycling around 60 miles and I’ve started to notice that my thighs and my lower back especially are getting tight. Can you recommend any poses or a sequence I can practise in the mornings to help? Marcus Hi Marcus Start with a regular soft massage if you can or a hot bath just to help relieve the pressure of these points on the body. Hatha yoga exercises are perfect for strengthening the back and to help release built up tension. Practising Sun Salutations would make a perfect start to the day, and just a few minutes spent on each of the poses at least twice or three times a week in the morning will help you tremendously. Other stand-alone yoga exercises you could incorporate into your lifestyle and which are good for the problems you are experiencing include Natrajasana (Bow), Halasana (Plough) and Bhujangasana (Cobra). Also, if you are cycling 60 miles a day and it’s creating this much pain maybe you need to take some ‘responsibility’ to show compassion to your body. Ask yourself how long can you keep this up before you cause serious long-term injury to yourself? Is it really worth putting yourself in this much danger? You could try and manage your lifestyle better by cutting down the hours on cycling or looking for another job that could supplement your income.

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MY STORY

YOGA TAUGHT ME TO

Stare Down Fear 24

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“The tears I shed later that day were solely tears of relief and joy as I was finally able to stare into the darkness of fear and vulnerability and see a sliver of light.”

As long as I can remember I have always suffered from severe social anxiety. My desire for healing is how I came to find yoga. When I started reading about yoga I was fascinated about the stories of health and healing that so many people experienced. I wanted to know more about the practice peacefully displayed on DVD covers and magazines.

As time passed, I felt that old familiar pull drawing me back to my practice. The more I dove into my practice the more I felt the anxiety start to fall away. Through my practice I realised that I needed to face my fears and complete my teacher training. When I returned to complete my training I was finally able to stand and teach without emotionally falling apart.

Eventually, I worked up enough courage to attend a class. I stepped onto my mat for the first time and started to move and breathe. I didn’t experience some great epiphany or spiritual healing, I felt awkward and uncomfortable. Still, the next week I came back to class. I just kept going back to that space on my mat that I felt drawn to again and again.

The tears I shed later that day were solely tears of relief and joy as I was finally able to stare into the darkness of fear and vulnerability and see a sliver of light. If you are fortunate enough to find something in this life that speaks directly to your soul, you are a lucky person. Or maybe it’s not luck; maybe it’s your path, your purpose. For me, it is yoga. That’s what I found that speaks directly to my soul. Through yoga I can see a vision that was once hazy. I can see a vision of a life that does not have to be filled with anxiety and fear. Although, I still suffer from social anxiety, yoga is teaching how to manage it better. My hope is that others will see that there is a light at the end of that tunnel, that there is hope to manage anxiety and fear. It’s amazing how your perception of life can change when you make the decision to embrace and confront the fear and vulnerability you’ve carried with you for so long. I believe everyone has a path in life and I have found mine through yoga.

WRITTEN BY

Years later, when the opportunity to attend yoga teacher training presented itself I dove right in both excited and terrified in equal measure. You may be wondering, how does a painfully shy, introvert with social anxiety stand in front of her peers in teacher training and teach? Well she doesn’t, at least not on the typical timeframe of teacher training. My first attempt was nothing short of humiliating, I stood in front of the room filled with my peers and my teachers with my gaze lowered towards my feet as I tried to gather the courage to teach my first Sun Salutation. When I lifted my gaze to the class staring back at me I was unable to stop the tears as they began to flow down my cheeks. Through a shaky voice and tears I taught my first Sun Salutation. Although my classmates and teachers were unwavering in their support, the emotional breakdown happened again the next time I was called up to teach. So, I elected to do everything required in the training except stand in front of the class to teach. I was so disappointed in myself that I drifted away from my yoga practice.

AMY MOORE

AMY IS A LEGAL PROFESSIONAL, YOGA TEACHER, WIFE AND MOTHER LIVING IN CAPE CORAL FLORIDA. SHE HAS LEARNED THROUGH YOGA HOW TO OVERCOME AND MANAGE HER SEVERE SOCIAL ANXIETY AND IS NOW SHARING HER LOVE FOR YOGA WITH OTHERS FOLLOW AMY ON FACEBOOK. COM/AMY.FACELLAMOORE, INSTAGRAM @AMYMOORE0516, TWITTER @AMOORE0516

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60 SECOND INTERVIEW What led you to setting up PHB? Our journey started in 2010 when aged 20 I opened a cosmetics store in Birmingham, UK selling beauty products with my partner and his mum. We quickly came to learn that many of the expensive beauty products we were selling were made using cheap, toxic and animal derived ingredients, as are so many of the beauty products found on our high streets and in our bathrooms. We awoke to some of the madness in the beauty industry, such as high-end lipsticks made from pig fat and crushed insects, sensitive skin products made using petrochemicals and baby care products with carcinogens. So we searched for alternatives, fuelled by our customers’ demands for increasingly purer beauty products, but struggled to find one that encompassed everything we wanted to offer. So we decided to ‘be the change we want to see’ and create our own product range. The PHB ‘Ethical Beauty Collection’ was launched in 2012 after 2 years of research, testing and perfecting our product formulas. We’re now home to the world’s largest range of natural, vegan, cruelty-free and palm oil-free beauty products. Our skin, hair and body care products are handmade by us in the UK and our makeup is handmade in our sister facility in Canada.

ROSE

BROWN

What beauty regime do you follow? I keep my skin care routine pretty simple. I’m currently testing a new ‘Clay Cleanser’ formula that we’re working on which is great. Clay draws out impurities and dirt like a magnet so it’s perfect for cleansing skin. After cleansing I use our ‘Gentle Rosewater Toner’ and either our ‘Antiageing serum’ or ‘Brightening moisturiser’ depending on how thirsty my skin feels. I’m a big makeup fan and I love our new range of ‘Pressed Mineral Cosmetics’. They’re made using 100% pure minerals pressed with organic jojoba and they work wonders for my skin. I use our ‘Tan Bronzer’, ‘Sienna Blusher’, ‘All-in-One Mascara’ and ‘Brow powder’ on a daily basis. What should people look out for when buying beauty products? Artificial chemicals in cosmetics and skin care products are a major problem in our modern world. It’s not only damaging our skin, it’s making us sick and destroying our eco-systems. We’re exposing our bodies to hormone-disrupting chemicals that are linked with serious health conditions on a daily basis, and it’s having an accumulative effect on our health and wellbeing over time. People are unknowingly exposing their children to these chemicals that can affect their neurological development. At PHB we believe that 100% ‘Plant Powered and Compassionate’ beauty products are the secret to improving your skin, your health and wellbeing.

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Did yoga help shape your business? Although I hadn’t started practising yoga when we began our journey with PHB, I still smile to myself at how influential it’s been without me realising. I’m not sure how to explain this, but I now realise that yoga is something that was within me before I became someone that practices yoga. Our products totally follow the concept of Ahimsa (non-violence) because they are vegan and cruelty free, free from harmful chemicals and eco-friendly. They follow Aparigraha (simplicity) because they’re 100% naturally derived and handmade with organic ingredients. Also we donate 20% of profits to our charity (onelovefoundation.co.uk) because we truly believe that all life is interrelated and dependent on each other, and that business should always serve the communal good rather than personal profit. What does yoga give you personally? Running your own business takes constant focus and dedication, and whilst I love everything I do for PHB I need to make sure that I book in chill time and care for myself regularly. Yoga gives me just that - a momentary meditation that boosts and revitalises my inspiration, leaving me fresh and full of ideas to take our ethical beauty revolution further! What are your best-selling items? This year we’ve been enjoying the success of our makeup range which was our most recent launch. It’s been getting incredible reviews from beauty influencers and customers and we’ve won a handful of prestigious Natural Beauty awards for products such as our ‘All in One Natural Mascara’, ‘Botanical BB Cream’ and ‘100% Pure Organic Lip Glaze’. What are your plans for 2018? I’m currently focused on re-designing the packaging we use for our skincare ranges as we’re changing everything into glass packaging. We’re also creating a new everyday skincare line which will retail between £7 - £10 to make our products accessible to more people. I want to play skilfully and create an environment for PHB to continue grow, so that our family business can make a difference in people’s lives through providing amazing products that reconnect us with the powers of nature. We also want to inspire with our business ethics and passion to support great causes that help people and animals. On a personal level, I want to enjoy my life, take care of myself, learn new things, travel and connect with people and animals along the way! For more information, visit phbethicalbeauty.co.uk and onelovefoundation.co.uk

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28/11/2017 22:59

WELCOME TO

BEAUTY

VEGANUARY BEAUTY

featuring the best in vegan products ‘Veganuary’, if you haven’t heard, is a charity inspiring people to try going vegan for January and throughout the rest of the year. With so many beautiful vegan beauty products on the market now available we are very happy indeed to be taking part in Veganuary - will you join us? For more information on Veganuary visit Veganuary.com

Eco Cosmetics Tattoo Body Lotion This range has been formulated with beneficial natural ingredients noni and pomegranate, to provide intensive colour protection, promote cell regeneration and healing as well as care for the skin. £18.95 available from allnaturalme.co.uk

Dr Bronner’s Organic Hand & Body Lotion Nourish and hydrate skin with good ingredients: organic jojoba oil to heal and soothe, organic coconut oil to moisturise and organic hemp and avocado oils to keep skin smooth and supple. Gentle enough to be used anywhere, on the hands, face or body and is highly emollient, so start with a small amount. Massage slowly into skin for deep relaxation, always towards the heart. £9.49 available from drbronner.co.uk

Absolute Aromas Detox Himalayan Bath Salt Pure Himalayan bath salts infused with a blend of essential oils including cedarwood, grapefruit, juniper berry, palmarosa and geranium to encourage the elimination of toxins and calm the mind. Himalayan salt contains magnesium and sulfate, plus 82 other minerals and has antimicrobial, antifungal and antibacterial properties. £4.75 availalable from absolute-aromas.com

Shea Moisture Smooth & Tame Shampoo Gently cleanse and control frizz with this sulfate-free shampoo. Community commerce sourced argan oil, organic shea butter and almond milk to combine in this high-performance formula that smoothes and improves manageability for gorgeous, healthy looking hair. £10.99 available from Boots

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30/11/2017 08:50

Fusion by Danielle Collins Pro LIft Facial Moisturising Serum Have you tried facial yoga yet? This is a concentrated skincare treatment, made from high performing pro-active botanical seed oils which can be used alone or indeed, with facial yoga. It works in harmony with the body, supporting the skin’s natural ability to regenerate new skin cells and fight the visible signs of ageing. £29.99 available from islaapothecary.com

Nyasa Rejuvenating Daily Moisturiser This under-moisturiser booster helps to promote cellular turnover and to correct the effects of time, environment and lifestyle. It works hard to visibly clarify, brighten and even your skin tone whilst improving the appearance of fine lines, leaving your skin looking smooth, radiant and happy. Nyasa is cutting-edge natural skincare and luxury at its finest. £90 available from nyasalondon.com

Urban Veda Radiance Facial Oil These amazing Ayurveda products can be tailored to your specific dosha and you can find out more about this online. This one is for Vata: brightening liquorice combines antinflammatory organic turmeric and antioxidant-rich papaya to heal blemishes, support elasticity and restore suppleness and retain its natural glow. The consistency, smell, and feel of this oil is nothing short of divine. £29.99 available from urbanveda.com

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30/11/2017 08:50

Antipodes Kiwi Seed Oil Eye Cream

Nailberry Acai Nail Elixir This rose scented 5-in-1 intensive nail treatment is a new nail hero. Contains the highest quality natural ingredients including acai and sweet violet extract, pistacia resin, keratin peptides, argan and sweet almond oils. It strengthens, hydrates, protects and grows nails whilst keeping them smooth and shiny. A sheer nude tint conceals nail imperfections for a perfectly groomed manicure. £19 available from nailberry.co.uk

Living Nature Summer Bronze Pressed Powder Add a soft touch of colour to the face this winter. Natural minerals combine to make this powder reflective and refractive, adding a soft luminous glow to your complexion. Living Nature offer many vegan products all high performing, kind to nature and you, and stylishly presented. This one comes in a lovely compact with mirror and brush. £30 available from botanicalbrands.com

A luscious, yet light eye cream providing a cooling, soothing treatment for the delicate eye area. Rich in vitamin C from the New Zealand superfruit kiwifruit to help moisturise and soften fine lines. A real treat for tired, dry eyes, especially after a day staring at the screen. £27.99 available from feelunique.com

Models Own Wonderplump Pout Enhancer Create an enhanced pout and high gloss finish with this lip plumper blended with a hint of capsicum for an instant plumping effect. Don’t be alarmed by the tingling sensation you feel after application - this is how you know the product is working! £7.99 available from marula.co.uk

Neek Lipstick Kiss Me Kiss Me This glossy fuchsia shade is the perfect mix of pink and blue tones for perking up even the palest of skin. Apply one coat for a pretty pop or layer it up for a colour punch. All lipsticks in the range are 100% natural and vegan. £15.99 available from neekskinorganics.com/uk

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BEAUTY EDITOR’S CHOICE

Yope Tea & Mint Hand Cream This mint-scented hand cream soothes skin irritations. Green tea extract has antiinflammatory properties, it stimulates microcirculation and boosts skin regeneration and it’s been enriched with organic shea butter, which moisturises and protects the hands from external factors, such as wind or frost - perfect for January! £7.99 available from Independent Health Food Shops

Skin & Tonic Detox Mask This detoxifying mask is made from matcha green tea and green clay. It’s rich in antioxidants and helps to fight free radicals and unclog pores. They’ve also added lemon and basil essential oils to help soothe blemishes and rejuvenate dull and tired skin and it smells absolutely fantastic. It’s also certified organic! £22 available from skinandotniclondon.com

Fair Squared Argan Facial Cream - Rich

HANNAH ANSTEE

HANNAH IS A FREELANCE TRAVEL AND WELLBEING WRITER BASED IN HEBDEN BRIDGE. TWITTER @HANNAHANSTEE SOMEHANNAHSTHINKDIFFERENT.COM

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WRITTEN BY

This is a rich cream containing argan oil which deeply hydrates mature, stressed and dry skin without feeling greasy. Nourishing shea butter, aloe vera and vitamin E all have a calming effect. Fair Squared is an alternative trade organisation who aim to do their bit to reduce inequality in world trade. £12.95 available from fair-squared.com

For more information on Veganuary please go to Veganuary.com

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30/11/2017 08:50

FASHION

Moonchild Yoga Wear This Danish eco-conscious activewear brand was built on a dream to create top quality yoga and activewear that is unique, lightweight and environmentally friendly. Each individual style is designed to tell its own story with a passion for yoga, fitness and fashion. Moonchild Yoga Wear is not just for those who practise yoga, it’s for everyone. Whether your choice of practice is yoga, Pilates, surf, dance or fitness, Moonchild has pieces that will brighten up your day and better your practice with its lightweight and comfortable material. Moonchild activewear ranges from printed leggings with Earth inspired prints to a seamless collection including leggings and tops to a unique collection of Danish wool loungewear. With a focus on providing not only the best in activewear, but also in providing athleisure wear that is perfect from studio to the day-to-day. moonchildyogawear.com

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28/11/2017 23:00

Milochie Eco Yoga & Activewear

We are living in a wasteful society, where nearly everything we own is ‘disposable’. Many items are cheap in production, cheap on our wallets, but expensive for our environment. From fabric innovation to stunning prints, Milochie goes against the throwaway culture, providing a ‘No Compromise’ deal; get the technical feel, but with the natural benefits. Milochie focuses on people-centred values and sustainability. Its ethos is to create stylish and functional yoga and activewear which is sourced from manufacturers who treat employees fairly and are crafted from natural materials wherever possible. The new collection focuses on Wanderlust, exploring the essence of four exciting cities and includes the cutting-edge Miloflex® fabric. Developed by Milochie, this incredibly eco-friendly fabric features 4-way stretch, bum sculpting abilities supporting you in all the right places, antibacterial properties and is fabulously soft whilst being natural.

milochie.com Instagram: @milochieyoga Facebook: @milochieyoga Twitter: @Milochieyoga

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28/11/2017 23:01

WE-AR New Zealand ethical fashion and yogawear brand WEAR produce their carefully curated yoga and elevated basics along with seasonal lifestyle collections at their B-CORP certified production houses located in beautiful Bali. Founded in 2005, WE-AR is one of the pioneering brands of New Zealand and Bali’s growing sustainable fashion industry. This season’s palette revels in the washed colours of life on the high seas in the archipelago of Indonesia. Seapine is the gravitational centre of the collection and finds expression in easy wearing, ultra soft garments as well as WE-AR’s super deluxe yoga mat. Made from 100% natural rubber fused with ethically produced jute, this mat is not only beautiful and non-toxic, it’s also ultra grippy and designed to last. WE-AR favours the concept of a ‘shared wardrobe’ with much of the men’s collection styled with a fine edged minimalism that appeals to women as much as men.

www.we-ar.com Facebook: wearyoga Instagram: @wearyoga Twitter: @wearyoga

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28/11/2017 23:01

YOGAESSENTIAL

Wear, breathe, practise is a lifestyle concept, expressed in a modern, elegant and super comfortable yoga and activewear. It is inspired by practice, designed in Milan and made in Italy with superior natural fabrics including cotton, bamboo, natural viscose and cashmere. For men and women with an active lifestyle that takes them from street-to-shala and shala-to-street, their top-quality apparels are versatile, easy to wear, with a simple and timeless design. Products can be easily packed and are wrinkle-free and travel friendly, as they are meant to meet the needs of dynamic, travellers and cosmopolitan yogis. They are proud of their made in Italy heritage, and in the value of the choice of Italian suppliers and their strict control of their production chain. Every garment is carefully sewn and checked down to the smallest detail by Italian craftsmen in respect of their highest standards. yogaessential.com Photo by Alessandro Sigismondi

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PURIFICATION AND CLEANSING Liberate Your Nervous System

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I always remember, as a younger yogin, reading B.K.S Iyengar talking about yoga being good for your nervous system. I hadn’t thought about yoga that way before, I just knew it worked for me. One of the primary reasons that I kept coming back to yoga was the way I used to feel after class. The actual classes were a mixed affair. I remember a lot of sweating, struggling and clock watching. So at first it was definitely the way I felt afterwards that kept me coming back. I felt alive in a way that I had begun to lose touch with during the challenges of my time in secondary school and during the highs and lows of my fairly experimental teenage years. Everything had newness about it. I felt free in a way that was like a homecoming. The yoga tradition has many overt references to cleanliness, purity and cleaning as well as a host of allusions to a pristine, original, fundamental, experience that exists somehow before, between or beneath our ordinary day to day perceptions. Advaita texts like the Avadhuta Gita hint at this fundamental experience that is, whole and undivided. “Know the Self always to be everywhere, one and intercepted. I am meditator and the highest object of meditation. Why do you divide the Indivisible?” (I/12) Non-Dual Saiva sources talk of Awareness that is “free and independent” that is “the cause of the performance of everything.”1 Buddhist texts make it clear that this essence or Self (or more correctly the ungraspable substratum designated with the Sanskrit term ‘anatman’ ‘not-self’) is not something that is correlate with causes - it is not made or created or formed and therefore it is not something that can be earned, or gained, or produced. The famous assertion of “neti, neti” by Yajnavalkya in the Brhadaranyakopanisat points to the same thing - whatever you say you are you are “not this, not this.” Patanjali, in the well-known yoga sutra right at the beginning of the text after defining yoga as an experience delineated by its lack of attachment to movements in consciousness (PYS 1:2) goes on to say that “then the seer abides in one’s own (essential) form.” (PYS 1:3) 1 Pratybhijna-hrdayam 1:1 - trans C.D. Wallis - 2017

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28/11/2017 23:03

“One of the most fundamental methods to negate or purify this karmic round is to not act.”

The question is, if the fundamental foundation of our experience, which is inherently free and inherently pure, is always there how come we miss it? The foundational problem would appear to be universally understood in the Indic tradition albeit described in multifarious ways. One does not see one’s essence because, although it is ever-present and always available, one’s attention tends to be drawn (in a manner whose entangled, complex tone indicates the presumption of a fundamental self-therein) to certain objects arising in consciousness. The attaching to thoughts, feelings, emotions and physical sensations that arise in consciousness means that one is attaching oneself to instability as self, and what that produces drives a host of compulsive and desperate behaviours. This attachment is driven both by incorrect gnosis (mithya jnanam) and habituated tendencies (samskara) and these habituated tendencies and the traits (vasana) that compel us to act are themselves products of the law of karma, which is an endless chain of action and reaction causing endless loops of compulsive behaviour spawning limitless fruits that cause more reactions in ceaseless rounds (samsara). If this attachment is habituated and largely unconscious what can be done? How can the nervous system be cleansed of habits and patterns that have taken so long to form?

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This is where yoga comes in. Notwithstanding the concept of jnana-yoga or yoga of gnosis, yoga’s defining quality as a movement within the Indic schools is one that recognises this fundamental problem and acts. Yoga utilises techniques that are affective in side tracking us from our usual triggerreaction cycle. In addition, through imprinting new impressions into the nervous system (such as new breathing patterns in pranayama and new physical shapes in asana) yoga provokes the release and natural disentanglement (vairagyam) of nervous habits that would otherwise be running our nerves and therefore our breath, body and brain. One of the most fundamental methods to negate or purify this karmic round is to not act. Not acting has many expressions most notably in the tapas movement - or austerity schools - which actively or passively challenge these compulsions, either by taking action in ways that are clearly challenging to one’s usual preferences or by abstaining from action. Examples of these can be found in the Buddhist texts of The Pali Cannon, which in describing the teachings and settings of the Buddha’s life also describes various contemporary practitioners of the time. These include the bark-wearing Bahiya and the famous practitioner and patron of the Jain religion Mahavira who is sometimes represented standing up with ivy growing around him signifying the fact that he had been standing without moving for a long time. Even the well-known Vrksasana (Tree pose) has its roots in a practice where the yogin would stand on one leg for years on end. Less extreme, but still utilising the same principal, is seated meditation, where the practitioner will, as part of the practice, abstain from one’s normal reactive cycles for a sustained period. Even a regular MPY class will mean that for an hour or so the practitioner will not be free to just go with one’s normal habitual inclinations and drives.

YOGAMAGAZINE.COM


28/11/2017 23:03

WRITTEN BY

Yoga techniques therefore recognise the need for a sort of skilful discombobulation. Many of yoga’s techniques, including the famous six actions (satkarman) or cleansing techniques such as jala neti and nauli and kapalbhati change not just the mental view of things but the very direction of energy around one’s system and hence cleanse the nerves or energy channels (nadi sodhana). The Vijnanabhairava-tantra points out experiences that might occur in your normal life that inherently cause you to forget to run your programs such as disappearing into music or flavours or even wearing yourself out through exercise so that you don’t have the energy to run your programs, or spontaneously silent states such as post orgasm or when you forget why you went into a room.

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

The point is to temporarily open a door to what our habits would be normally blind us from. In that moment of recognition when the yogin’s unconscious habits, which in a sense pollute the view, part like clouds, the yogin touches their essence self which immediately feels more real than the various forms of clinging (to gender, life story, familial conditioning…etc.) did. This is the ultimate cleansing because just as if you were to drink pure water after having drunk polluted water all your life, you would be less inclined to go back to the impure water afterwards. The hilarious and insightful classic The Hitchhikers Guide to the Galaxy by Douglas Adams describes the whole problem of getting out of your own way and its solution to when discussing the art of flying: “You must learn how to throw yourself at the ground and miss…one problem is that you have to miss the ground accidentally. It’s no good deliberately intending to miss the ground because you won’t. You have to have your attention suddenly distracted by something else…so that you are no longer thinking about falling, or about the ground, or about how much it’s going to hurt if you fail to miss it…It is notoriously difficult to prise your attention away from these three things during the split second you have at your disposal…If, however, you are lucky enough to have your attention momentarily distracted at the crucial moment by, say, a gorgeous pair of legs (tentacles, pseudopodia, according to phyllum and/or personal inclination), or by suddenly spotting an extremely rare species of beetle crawling along a nearby twig, then in your astonishment you will miss the ground completely and remain bobbing just a few inches above...”

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28/11/2017 23:03

MIND

DOES YOUR PARTNER SUFFER FROM DEPRESSION? HERE ARE FIVE WAYS YOU CAN HELP

Emily Dickinson described it as “a funeral in my brain.” Still others described it as “a slower way of being dead” and “the weight of your body feels heavier than it actually is.” The truth about depression is that it is an illness. It is not a choice! The statistics are staggering. Depression, anxiety or a combination of both is affecting up to 17% of the population in the U.K. That is only what we know about. There are millions more out there who still struggle in silence because of the fear of judgment and shame associated with depression. When we are involved with a partner who exhibits signs of depression, the toll it can take on our relationship can be a heavy one. We ourselves often enable the condition in a negative way through our own behaviours and words because we don’t understand. Providing a healthy environment for management and recovery can go a long way toward helping ease our partner’s depression. Here are five ways to help if your partner has depression:

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28/11/2017 23:04

Be compassionate

Identify with your partner. Create a space, which is a ‘WE’ approach to finding a way forward. This will take away the focus on the individual and provide a foundation for compassion. It is very OK to admit that we do not fully understand what they are going through. Once we have established that we are in this together, we can generate conversations with, “what do you need right now?” “I am here for you” and “we will get through this together.” Creating a safe haven for honest communication can make them feel really cared for. Our thoughts are not who we are, but they can be selfperpetuating while keeping a person in a spiralling trail of negativity. Compassion can help arrest that downward spiral and bring them closer to the surface.

Listen

“We lean toward frustration that can lead to negative behaviour. We become disconnected at a time when our partner needs us most.”

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There is no way out of depression without talking about it. Too many suffer in silence and when they get up the courage to speak out we need to listen. We don’t need to provide solutions for their feelings of guilt and worthlessness or come with a ‘plan’ when they have lost interest in activities that were previously pleasurable for them. We can avoid judgment and encourage them not to judge themselves. Encourage them to talk about whatever they are experiencing at that moment and truly listen. Silence can be very uncomfortable for some people however just silently being there for our partner can be therapeutic on its own. Communication will help them understand what they are experiencing and provide the space for healing to begin. Partners can actually learn from hearing their own words and in how they verbalise their story to different people. Once the conversations become more frequent, it will open up empathic doors in others that can be relevant and healing on its own. There are many out there experiencing similar journeys and feeling that one is not alone in their suffering can be a truly eye-opening realisation.



28/11/2017 23:05

Seek Help

When we are struggling with a partner with depression it is in part because we don’t understand why it is happening. We lean toward frustration that can lead to negative behaviour. We become disconnected at a time when our partner needs us most. This withdrawal can reinforce the depressed state and fuel a further spiral. Educating ourselves about the symptoms and effects of depression creates patience and compassion. Once we understand how this illness affects our partner we can manage our own behaviour in a more empathic way. We can move away from a position of judgment and self-perpetuating stress to one of love and understanding.

Love Unconditionally

Partners dealing with depression often have days where they feel unloved and alone. When we love unconditionally, it helps to unravel those negative feelings. There will be many days when our efforts will seem like they are not acknowledged when in reality they are recognised over time. The key is to have patience and be consistent in our own behaviour. Make the effort on the little things we know they enjoy. Even through our own moments of exhaustion and frustration keep the “I love you” and “I am here for you” messages alive every day. The smallest deeds of kindness and love do get through and they will sometimes be our partner’s only sign of hope during darker days.

Living with a partner with depression is a long-term commitment. We as humans do not have an endless reservoir of energy and patience. In an effort to support and help our partner along the road to recovery the toll it can take on us can be emotionally draining. Most times we are looking at a long road ahead of us and it can be beneficial to seek out local support groups. We can engage with people in similar situations and the exchange of coping strategies can reinvigorate our own resolve.

RICK SHARPE WRITTEN BY

Read

The human brain has a definite bias towards negativity. We are hardwired for it and it is deeply ingrained from thousands of years ago when our very survival depended on it. We will experience times when our partner is caught up in exaggerating the negative, making assumptions about what others are feeling and thinking, expecting the worst, having unreasonable expectations and constantly blaming themselves. Clinical and longterm depression needs a different level of treatment and that may mean approaching our partner to seek the help they really need. One avenue we can explore is Mindfulness Based Stress Reduction (MBSR). This program is clinically proven (28 studies involving 1231 people) to provide positive results with improved quality of life, depression, anxiety and coping styles. Mindfulness decreases the power of negative thinking and emotions. It is successful in breaking the association between negative mood and negative thinking that would trigger behavioural problems.

RICK REALISED LATER IN LIFE THAT BUCKET LISTS AND PASSION WERE VERY IMPORTANT FOR A LIFE LIVED, NOT OBSERVED. FROM THE HIGHS OF CLIMBING KILIMANJARO TO THE LOWS OF A DEEPER EMOTIONAL ABYSS AND BACK AGAIN, WHAT STARTED OUT AS A PERSONAL HEALING PROCESS TURNED INTO A TRANSFORMATIONAL JOURNEY. RICK HAS TRAINED TO BE A MASTER LIFE COACH AND EMOTIONAL INTELLIGENCE AND MINDFULNESS FACILITATOR. HE IS THE AUTHOR OF THE PRICE OF HEARTBREAK (£14.99, PANOMA PRESS) AVAILABLE FROM AMAZON

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28/11/2017 23:06

BODY

IT’S TIME TO LOVE YOUR BODY HOW TO BE MORE BODY CONFIDENT

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28/11/2017 23:06

Wear clothes that actually fit you

Throw out all the items you have held onto that are smaller sizes for ‘one day’. When you hold onto these items in your wardrobe or try to squeeze your body into them, you will always feel uncomfortable. Change the dress to fit your body - don’t change your body to fit the dress. When you are comfortable in what you’re wearing, and can breathe, you will feel more relaxed and naturally feel more confident.

Forgive yourself You are not a problem, you are not broken and you do not need fixing. If you do desire to change your body, you must love and accept your body as it is right now first. “To get a body I love, I must start by loving the body I have.” You cannot drive a car without getting into the car first. Do not try to change your body from a place of hate and punishment, but instead, speak to it lovingly and make loving choices for your body. Instead of hating yourself thin, choose to love yourself healthy. When you are empowered by the choices you are making for your body, confidence will ooze out of you.

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Be naked by yourself more often Spend time naked by yourself, walking round the house naked, cooking naked, doing the dishes naked, ironing naked, watching TV naked. The more time you spend naked and intimate with yourself, the more your confidence will grow.

Realise that you are not your body You are your soul. True body confidence comes from inner confidence in oneself. Instead of focusing all your attention on the mirror, realise all your qualities as a human being. Celebrate who you are as a person, rather than putting all the emphasis on your reflection in the mirror or a dress size.



28/11/2017 23:06

Un-follow

Throw out your scales This is absolutely key if you want to be confident in your body. For every time you use the scales to judge yourself, you are validating yourself with a piece of metal on the floor. You are so much more than a number. Celebrate your accomplishments, your big heart, what a kind soul you are. A number does not define you so don’t let it dictate your happiness.

Realise for yourself that happiness does not come with a number or a dress size. Losing two stone may make you more ‘socially acceptable’ on the surface level for a short while, but on a deeper level, it will not make you love yourself any more. Happiness is an inside job. When you stop chasing numbers and start practising selflove at any size, you will find true happiness and fulfilment for life. Self-love is not a destination, but a journey and a practice.

Commit To being kinder to your body. Ask yourself with every decision: “What would someone who loves themselves do?”

WRITTEN BY

Accounts on social media that make you feel like you’re not enough. Treat your newsfeed like your friends’ circle - only invite people in that lift you up and bring positivity, joy and empowerment to your life. Instead of shaming yourself by following fitness models, follow people who are body positive and practise self-love.

Fundamentally

MEL WELLS

MEL IS A HEALTH AND EATING PSYCHOLOGY COACH, SPEAKER AND BEST-SELLING AUTHOR. HER BOOK, ‘THE GODDESS REVOLUTION’ IS PUBLISHED BY HAY HOUSE. MELWELLS.COM

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SPIRIT

Why Creating Morning Rituals Are

Important 5 STEPS TO EVERYDAY HAPPINESS

Every morning when I wake up I immediately feel a sense of renewed energy and gratitude for my life. However through the years of living and travelling with many different people I’ve come to notice that this is really not the same for everyone.

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28/11/2017 23:08

The magic of the morning is very simple

It’s the first energy you connect with and it’s almost child like. It’s got an innocent, playful quality and the more you are able to tap into this the easier your day will flow. It’s like putting down the foundation stone for the rest of your day ahead. So whether you’re a rock star yogi morning person, or looking for a little inspiration, I’ve put together a few key steps here that will all make sure you not only wake up and go, but that your mornings become so deliciously enjoyable that you are able to ‘stay in flow’.

1: Set your alarm 15 minutes earlier

The extra 15 minutes sleep won’t make you feel less tired. However 15 minutes of extra ‘YOU’ time will start your day off in a feeling of abundance and by that you are telling yourself and the universe ‘I am worthy of my time! I delicate time just for me, as my wellbeing is just as important as everyone else’s’.

2: Have breakfast slowly

I truly believe we do have to break the fast we did over night and nourish our bodies for the day ahead. Your mind may know that not much is asked of you in terms of physical activity today, however our bodies are still super primal and the minute you leave your house it will be looking out for dangers, so make sure it starts out in a way that makes you feel looked after and cared for. Take your time preparing and eating your breakfast. Experiment with creating something super yummie and notice how you will look forward to getting up in the morning! Make a smoothie, juice or proper full English breakfast – whatever you fancy! The main thing is that by enjoying a well-attended and intended morning meal you immediately put your body (and your most thankful nervous system) into a state of feeling safe. It is safe to be me.

3: Move your body and centre your awareness

As we wake up after many hours of stillness the body may feel sluggish and down in energy and the mind may still be half in dreamland. So start to get your prana (life force) going by doing some light movementwhatever you like, be it yoga, dancing to your favourite music, singing, skipping or whatever gets your heart going and keeps your lips smiling.

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28/11/2017 23:08

4: Get fresh air and daylight

Especially for those of us living in a big city where most offices don’t have windows that can open which means we are literally breathing in air that’s been circulated several times before it even hits our lungs! It is so important to get fresh air! Think about it: the first thing we do as we enter into this earth life is we inhale, and the last thing we do as we leave this body is we exhale. Without breath we are not able to live! We can live for weeks without food, days without water but we cannot live, not even for one hour without breath! The more we take conscious deep breaths the more we basically feed our cells and our nervous system with fresh new energy allowing our minds to clear and our bodies to detoxify! Daylight is important, not only to top up our vitamin D doses, but also because we are constantly and intimately connected to our surroundings. Nature has an incredibly healing effect on our mind, body and soul. Have a look at this Japanese research showing just how important it is to take walks in nature. www.hphpcentral.com/article/forest-bathing

Most importantly create sacred rituals that bring you a sensation of feeling amazing, of feeling loved, safe and abundant. It doesn’t matter if your rituals are totally different from mine or anyone else’s! What matters is that they uplift you and that you stay true to them by dedicating time and love for them to do their magic. In a world where most people have forgotten the importance and the healing effects of ceremonies and celebrations tune in and connect back to you.

WRITTEN BY

An easy way to make sure you get enough daylight is to walk to work, or at least part of your way to and from work. In this way you are getting your dose of good fresh air and daylight before the day has even really begun, and anything extra you may get during your day is an added bonus. Plus you may be able to reduce your gym membership as you’re upping your daily step mileage!

5: See(s) your day

As you go about your morning rituals such as getting a shower and dressed etc. run a quick internal video of your day ahead and see yourself enjoying accomplishing every single task you have set yourself. For example, arriving early and relaxed, having a innovative and positive talk with your colleagues, spending time connecting to yourself by taking a walk or doing a little meditation during your lunch break, enjoying your lunch, feeling inspired during your afternoon meeting, leaving work with a sense of fulfilment and purpose knowing you have done your very best and that this is always more than enough; walking part of the way home to enjoy more fresh air and have a little ‘you time’ before engaging with your friends family or partner, spending your evening in a wonderful tranquil manner and going to bed feeling loved and safe.

JOSEPHINE MCGRAIL

JOSEPHINE IS A BALLERINA WHO TRAINED AT THE ROYAL DANISH BALLET. SHE NOW ENJOYS HER LIFE AS AN INTERNATIONAL YOGA TEACHER, INTUITIVE HEALER, DANCER, ACTRESS AND MAKEUP ARTIST. JOSEPHINEMCGRAIL.COM @JOSEPHINEMCGRAIL12

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30/11/2017 07:58

TOTAL BODY TRANSFORMATION BODY, MIND & SOUL

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29/11/2017 01:44

Your workouts consist of a hybrid between physical fitness exercises, yoga postures and breathing techniques, why have you combined the three? How is that beneficial? Was one school of practice not sufficient? Combining as many different forms of training is ultimately the best for your body as you are challenging your vessel to strengthen in every way. We should be working out and strengthening our exterior muscles as much as our interior organs, especially the lungs and heart. Weighted lifts will stimulate lean muscle growth and start burning fat, which will result in having more lean muscle mass on your body. Static holds will stabilise and increase your core strength. Cardio exercises will boost your fast twitch muscle fibres. I want you to feel in control of your body during this workout and really concentrate and be present in each exercise. This is where the progress happens and the results take place. The breath work portions of the workout also allow you to create more oxygen in the body, speed up healing, and can also increase your body’s ability to detox. Overall, I wanted to put together a workout that incorporated all these techniques to achieve the greatest body composition results, while also keeping your inflammation and cortisol levels down. The music is tuned at 432hz, which has anti-inflammatory and cortisol lowering benefits as well as helping to keep you present and focused. Your workouts also incorporate yogic breathing and Qigong breathing techniques? How is that beneficial? The breath work section of this workout is heavily inspired by a group I founded with 3 others called ‘The Wildfire Initiative’. Bryan Ellis is our guru in charge of leading the breathing exercises, and everything I know about the breath comes from him. He always talks about how “oxygen efficiency is heightened, cellular repair is stimulated, and immune response is strengthened but we tend to keep most of our focus around stress-relief and wellbeing aspects of the practices. Our main concern is with the nervous system and its overstimulation due to emotional baggage and far too often triggered ‘fight or flight response’. We use breath to bring us face to face with our limitations and our stress response, so we can learn to relax into stress, releasing through discomfort and tension. It is all about softening and learning to spend time with the things we tend to run from and avoid. The breath is the greatest tool we know to accomplish this.”

“We use breath to bring us face to face with our limitations and our stress response, so we can learn to relax into stress, releasing through discomfort and tension.”

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29/11/2017 01:44

Besides your physical practice, you are known for your ‘guilt free’ desserts on Instagram. How and why did you begin making them? My journey with guilt free desserts started when I realised my gut was very sensitive and reactive to simple sugars and starches. This began after a round of antibiotics I had to take almost 5 years ago that killed off a ton of good bacteria in my microbiome. So I took all sugar out of my diet for a while, even fruits that were high in the glycemic index. I relied on getting energy from good fats where my body was using ketones for fuel instead of glucose from sugar. I was finally starting to feel better and could feel my body healing, but I missed my sweets and became determined to figure out a way to have them in a healthy way. I knew I felt good on a higher fat, low carb and moderate protein diet so why not try to make desserts that fit that exact profile? What started as a trial and error experiment of certain flours, oils, and sweeteners flourished into this social media recognised brand #Eatdessertburnfat. All the desserts I make fall under the categories of sugar, gluten, and grain free and once I started to promote them on social media I realised how many people were dealing with the same issues as me. The main objective of the brand is to help people live their best, healthiest life while also still being able to enjoy the greatest pleasures. It is totally possible to have your cake and eat it too. You chose two smoothie recipes for our readers, why did you choose these and what are the benefits to drinking them? The ‘Maca Chip’ and ‘Coconut Green’ smoothies are simple staples in my diet that taste great and are easy to make. They check all the boxes of having a great source of protein and fibre to balance and stabilise blood sugar, healthy fats to get your body to burn ketones for energy, while also having a superfood edge from alkalising greens and hormone balancing benefits from gelatinised maca. The Maca Chip takes me back to one of my favourite desserts growing up, the chocolate malt ice cream, that I used to get from the ice cream truck.

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You have a few unique ingredients in these that may not be familiar to readers can you explain their benefits? The featured ingredient in the Maca Chip is gelatinised maca. Maca is a superfood root grown in the high mountains of South America, mainly in Peru. Maca is an adaptogen, which means it helps the body naturally adapt to the everyday stressors in life. It has the ability to increase fertility, balance hormones, boost the immune system, increase energy/stamina, and improve sexual function, memory and focus. Maca can be quite starchy, so if you have a sensitive stomach it’s best to get gelatinised maca. The Coconut Greens smoothie contains an alkalising blend of green grasses like wheatgrass and barley grass as well as sea algae like chlorella and spirulina. These are amazing aids to alkalise the body. They are loaded with antioxidants and antiinflammatory properties, they can lower your LDL and triglyceride levels and help with blood sugar control. Lastly, both smoothies are sweetened by a sugar alcohol called birch wood xylitol, which is very low on the glycemic index so it will not spike blood sugar. I use a very similar sugar alcohol product in the States called Lakanto, which is a blend of non-gmo erythritol and monk fruit extract, but it is not yet available in the UK. Xylitol is still a great choice for flavour and keeping your sugar levels down. If you do not spike your blood sugar post workout, you will stay in the fat burning zone!



29/11/2017 01:44

How often do you work out and how often do you drink your smoothies? I usually do some form of physical exercise 5-6 days a week. I focus on low impact training and getting a nutrient dense smoothie or meal in my body within 20-30 minutes of my workout for optimal recovery. Personally, this has been the best way for me to achieve my body composition goals, while also letting my body heal. I used to over train, and overeat because I over trained, and this lead to high levels of inflammation and massive spikes in the stress hormone cortisol. When this happens your body holds onto fat because it thinks it is in survival mode, which is exactly what you were trying to burn off in the first place. I also had an injured psoas muscle from my college football days and training intensely all the time was me being stupid and stubborn. It is better to relax and have patience in your journey towards achieving your goals, than to try to make them all happen in a short period of time. There’s nothing wrong with intense training a couple times a week if your body can handle it, but if you are not an athlete or training for something competitive in the first place, there’s no need to go all out every day. It is counterproductive, as you will ultimately create more inflammation and stress, thus furthering you from your body composition goals and challenging your longevity. Please explain why this routine is important to practise and incorporate into your yoga schedule? Yoga is already such a well-rounded way to enhancing your physical body, mind and spirit but I do believe yogis would also benefit from other forms of physical training using weights and implementing some faster burst cardio exercises. Weighted lifts will help build more lean muscle, and muscle is the number one burner of fat. Incorporating some fast bursts of cardio will strengthen your fast twitch muscle fibre and also lead to more fat burning. Being as multi-faceted in your training as possible is definitely key in achieving your best body inside and out. Also, incorporating the simplest breathing techniques and breath holds will flex the muscle of the autonomic nervous system to improve how we handle stress and become a channel to modulate our immune system. Do you have any rituals you do to begin the New Year? On the physical side of things, not really. I stay pretty consistent on my approach to physical fitness and nutrition. But on the mental and emotional side I definitely like to start the year off with a gratitude ritual of being thankful for another year I have been on this Earth, living this crazy beautiful life. Letting go more, embracing uncertainty even more, and just being so grateful for all that life has to offer. Perception is everything, the more positive your perception the better your life can be.

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29/11/2017 01:44

CROSBY’S

TOTAL BODY TRANSFORMATION WORKOUT

PLANK AND PUNCH Squeeze your quads to help keep core tight and back straight. Great overall core workout incorporating some oblique action.

SIDE PLANK THREAD THE NEEDLE Keep that hip squeezed up at the top of motion and slowly move through the motion to thread the needle.

V-UP BREATH OF FIRE A great static hold for core strength while also energising and speeding up metabolism, with rapid breath of fire in and out through the nose.

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30/11/2017 09:02

CAT COW FOR SQUEEZE OR SPEED Concentrate on each squeeze to strengthen the lower abs and lower back. As you speed it up focus on breath, exhaling in Cat and inhaling in Cow.

BURPEE JACKKNIFE OUT Do this as slow as you’d like to get the movement down. Keep core tight in push-up Plank while you are jackknifing out. Great for overall body strength and cardio.

SIDE OBLIQUE MOUNTAIN CLIMBERS Try to pull that knee up to the side as high as it can go and do this exercise at a comfortable and present speed. Great for cardio, endurance and oblique strengthening.

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30/11/2017 07:59

SQUAT AND SHUFFLE Try to stay low as you shuffle both left and right. Great workout for the glutes, quads and hips.

SIT UP AND SHOULDER PRESS Combining a weighted lift with core is always good to help build lean muscle while strengthening core and burning fat. Concentrate on every part of the movement to get the greatest results.

SQUAT CATCHES Squat deep and explode out to really work the glutes and hips. Keep your back as straight as possible.

Images by: Andrew Brandse @Freehand

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SQUAT SIDE LEG LIFT AND HOLD Really squeeze and hold at each side leg lift to sculpt and define. Another great one for building glutes while fat burning of the side hip.

Crosby Tailor’s Workouts are available to download on Vimeo or to purchase DVDs visit Amazon.co.uk



30/11/2017 09:15

Sugar Free Maca Chip Smoothie 1/2 cup Ice 1 serving or 2-3 tbs of grass fed whey protein or pea protein or plant protein based 1 tablespoon lucuma powder 1 tablespoons of birchwood xylitol 1 tsp gelatinized maca powder 2 tablespoons of cocoa nibs 1 tablespoon of almond butter 1 pinch of pink salt or sea salt I cup of unsweetened almond milk or coconut milk

Sugar Free Coconut Green Smoothie

WRITTEN BY

1/2 cup of ice 1 serving or 2-3 tbs grass fed whey protein or pea protein or plant protein based 1 tablespoon lucuma powder 1 tablespoon of birchwood xylitol 1 tsp to 1 tbs of green powder 1/2 tsp of cinnamon 1 pinch of pink salt or sea salt 1-2 tablespoons of coconut fat from canned coconut I cup of unsweetened almond milk or coconut milk

CROSBY TAILOR

CROSBY IS A REPRESENTED FASHION MODEL AND GRADUATED COLLEGE FOOTBALL ATHLETE TURNED PERSONAL TRAINER, BIOHACKER AND SUGAR-FREE DESSERT CHEF. HE CREATED CROSBY’S COOKIES, “EAT DESSERT BURN FAT,” A SUGAR, GLUTEN, AND GRAIN FREE DESSERT COMPANY BORN FROM A LABOUR OF LOVE. EVERY RECIPE IS BOOSTED WITH SUPERFOODS AND BENEFICIAL INGREDIENTS THAT SERVE A PURPOSE FOR YOUR HEALTH. HE MAKES REGULAR MEDIA APPEARANCES AND WRITES FOR NUMEROUS MAGAZINES. @CROSBYTAILOR WWW.TAILORDLIFE.COM WWW.THEWILDFIREINITIATIVE.COM

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30/11/2017 08:01

Do you want more happiness in your life? Are you ready to achieve your inner potential and be a leader? Then attend a one-day Youth Program on the 13th of January 2018 led by Ishan Shivanand to learn: How to improve your focus Build self-confidence Work smarter Sleep better Achieve a peaceful and relaxed state of mind You will also learn how to become responsible leaders of the future. This workshop is for young people between the ages of 13 and 45 years. It is a full day program from 9am to 5pm at the Dhamecha Lohana Centre in Harrow. Acharya Ishan Shivanand is one of the most sought after young spiritual leader and teacher of yogic secrets and transformative meditation processes. He has positively impacted thousands of people of all ages, nationalities and backgrounds around the world through his talks, writings and meditation events. He has made it his mission to awaken the hidden potential in every human being. His current work particularly focuses on the youth. His teaching method is inspiring, impactful, practical and powerful. At the same time you walk away with some amazing pearls of Vedic wisdom. He has delivered powerful talks with meditation sessions at global corporate giants such as Google, Facebook, Microsoft, Uber, Boeing and Nordstrom. The glowing testimonials from the people who have attended his events are testament to his ability to teach and transform. His focus is on activating our inner conscience, so a “win-win” and “work-lessaccomplish-more” approach replaces ruthless and reckless competition.

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30/11/2017 10:33

LONDON JANUARY 2018 WORKSHOPS Nectar of Life

About Shiv Yog

This is a 2-day workshop in which you will learn how to activate your inner potential to become healthy, successful and peaceful in life. Acharya Ishan Shivanand will teach the best practices beyond mindfulness to build the body, mind and consciousness, get your free thinking capabilities and creative juices flowing and gain a deeper understanding of who you really are.

Dr. Avdhoot Shivanand, the Master of Ancient Indian Healing and Cosmic Medicine is the founder of ShivYog and he has been teaching the world how to tap ancient Indian Vedic Wisdom to solve modern day existential problems of the individual and society while simultaneously making rapid strides in one’s spiritual journey.

Intensive Prati Prasav This is a 4-day workshop, in addition to the benefits of Nectar of Life, you will also learn the true purpose of your life and resolve the root causes of many problems.

“Shiv” represents the Supreme Consciousness (Universe) and “Yog” represents union. ShivYog thus is the state of being merged with the infinite consciousness. The three pillars of ShivYog are Sadhna (yoga and meditation), selfless service and sankirtan (meditative chanting and singing). By doing regular meditation, selfless service and sankirtan, sincere practitioners of ShivYog have been able to bring a complete transformation in all areas of their lives. Many of them have achieved good health, success, prosperity and fulfilling family lives.

For more details on all the workshops, please visit shivyogglobal.com/uk or contact 07766077713, 07549645507, 07947801915, 07835846201, 07757530884

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28/11/2017 23:11

NUTRITION

10 ways to detox without dieting

These daily changes will rev up your metabolism and transform your body and bring a new you!

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28/11/2017 23:13

hty devour naug it’s to e v lo d n sa our little vice f weakness. Whether w e v a h ll a e W ving a fe oments o a m h , s g it n u ri c u is d b on at foods inge eating ding to a large pizza , b ly s u o u n ti ra d con wine or upg e same: you feel bloate d re f o s e s s th gla is eavier. d, the result the weeken ergy and feeling a lot h n sapped of e ood news! g ’s re e th t u B 2 Control Your Caffeine You can actually detox your body without going on a diet to help you get back on track! And no you don’t have to go into starvation mode and drink cabbage soup to do it. Changing your daily eating habits are necessary during a time of detoxing but they don’t have to be extreme. Try to drink 1 litre of water per 50lbs per bodyweight, so that’s around 3-4 litres a day- even before you start exercising. Upping your water consumption will make you feel fuller, more hydrated, help you think sharper and most of all flush out those toxins. Ditching the dairy for a week can do wonders for you and help detoxify your hardworking liver. Try to utilise these simple 10 detox steps into your everyday life and your body will feel amazing in no time and your clothes will be hanging off you.

1 Ditch The Dairy Not everyone can stomach dairy and there are quite a lot of people who suffer gut problems trying to digest it without realising. Apart from feeling bloated and giving you bad skin, it can also jeopardise your detoxing. Dairy tends to build up mucus and slow down liver function. Try alternatives such as goats cheese, almond milk and halloumi cheese which are much more happier on your gut.

We all look forward to our special cup of coffee in the morning, but if you eliminate this you will feel less sluggish, feel a lot less lighter and better for it. Drinking coffee after 4pm plays havoc on your sleep wake cycles and interrupts your most important sleep! Plus as coffee increases your cortisol levels for 24 hours it’s the same adrenaline as if someone is standing over you with a kitchen knife. So limit and reduce coffee if you want to reduce belly fat as this increases that stress hormone cortisol which is stored as belly fat.

3 Banish The Booze We all know drinking too much alcohol is the fastest way to undo your best detox efforts. The liver breaks down alcohol so it can be removed from your body, and your liver can become seriously damaged if you drink more alcohol than it can process. Simply eliminating booze on your liver will allow it to get to work processing the other toxins you’re trying to eliminate. If you must take advantage of happy hour, have water instead of doubling up! And again have a cut off time where you tell yourself no more booze - and set yourself a ‘go home’ goal.

4 Go Organic As we are living in a state of malnutrition, we are undernourished and underfed and many of us go for cheaper fruit and veg that still taste good but have been sprayed with nasty pesticides. But within a few hours you feel hungry as you are not getting the same nutrition from organic foods. The next time you opt for organic think about how much fuller you feel. In particular after eating an organic steak you tend to feel fuller as there’s no signs of any antibiotics or steroids in the meat and there’s less chance of you picking on carb ladened biscuits or snacks soon after eating.

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“The sweating and increased circulation stimulated in the sauna can help purify your whole body from toxins.” 5 Detoxify Your Body With Bentonite Clay Bentonite clay has been around for years as a traditional healing method for protecting the body from disease. It has been reported that several traditional cultures living in regions of the Andes, Central Africa and Australia have consumed clays in numerous ways for centuries. Because the clay is readily available and required no modern processing, it has been a popular and cost-effective way of detoxing. Everyday we come into contact with heavy metals. These heavy metals refer to substances like mercury, cadmium, lead and benzene. These can be found in household products and also in foods that contain high fructose corn syrup or certain types of fish. Bentonite clay benefits your body by helping to get rid of many of these toxins as part of a heavy metal detox and can increase immunity and reduce inflammation and disease. So add in 1 teaspoon twice a day to a cup of water. It tastes a bit chalky and lumpy but soon your energy levels will go up and the weight will come off as you detoxify your body.

6 Drink While You Think Drink at least 3-4 litres of water and think about flooding and hydrating your body. Aim for 1 litre per 50lbs of your own bodyweight in water, and even spice it up with lemons, limes and mint to improve its taste and alkalise and detoxify your body. The lemon’s vitamin C increases glutathione (an important detoxification compound in the liver) and protects your liver against damage.

7 Oxygenate Your Body With Movement Our bodies are meant to move in a daily basis not 1-2 times a week! So if you are thinking about going on a detox to shed a few pounds, think about how you are going to oxygenate your cells through movement. You could think about going for long walks in nature in the morning, followed by a 20-30 minute HIIT session in the afternoon, so you are moving regularly. Therapeutic exercises

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like yoga are also useful as it helps with lymphatic flow, and twists help to stimulate peristalsis in the bowels. I find that after doing a Hot yoga session I feel that my metabolism goes up as it increases normal metabolic breakdown of fat tissue, releasing fat stored toxicants so that they can be rapidly excreted in sweat. So think carefully how you aim to get moving whilst going on a detox and remember to refuel accordingly.

8 Love Your Liver On These Foods Learn to love your liver and increase your intake of liver loving foods by eating several servings a day of organic kale, broccoli, beets, carrots, Brussel sprouts, onions, garlic or artichokes. Certain herbal supplements can also help remove those nasty toxins from the liver. I tend to recommend herbs that support liver and kidney function such as milk thistle, burdock, turmeric, dandelion root and nettles. They are best taken in combination either as tea or as a supplement. Try making turmeric tea with hot almond milk to soothe and detox your body.

9 Maximise Your Magnesium Magnesium stimulates your bowels and is a mineral activator for many detox enzymes. Taking a magnesium bath help draw out toxins but also helps with the following:

nutrients to the cells cramps

proteins

Magnesium has so many benefits, so after having a magnesium detox bath, try spraying it on your arms and legs to maximise your magnesium! I swear by it!



28/11/2017 23:13

10 Sweat It Out

JAMIE LLOYD WRITTEN BY

Taking infrared saunas will also help speed up you detox without going on a diet! Coax your detox by sitting and sweating in a sauna and gently brush your skin to help get rid of toxins. Remember your skin is the largest organ in your body. It is the body’s main barrier against environmental toxins, and therefore the pores often become clogged by the toxins it protects against. The sweating induced through heat and humidity of the sauna, helps bacteria and dead skin cells get released through the pores. The sweating and increased circulation stimulated in the sauna can help purify your whole body from toxins. Heavy metals and other toxins can enter your body from food, water and air, and build up in the body over time, especially if you live in a city or near an industrial site. Regular use of the sauna may help your body eliminate these toxins, and boy you’ll feel so much better!

JAMIE IS AN AWARD-WINNING FITNESS PROFESSIONAL BASED IN SW LONDON. HE IS AVAILABLE FOR PERSONAL TRAINING, GROUP FITNESS TRAINING, SPORTS MASSAGE AND NUTRITION COACHING. FOR ENQUIRIES VISIT JAMIELLOYDFITNESS.COM OR EMAIL @JAMIELLOYDFITNESS.COM

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28/11/2017 23:13

TRAVEL

Eat Pray Jam Wellness Jamaica isn’t the first destination that springs to mind when you think of ‘wellness’ but after a week there, it’s now high up on my list. There’s an essence to that country that is so unique, so heartfelt and so present. What really struck me was the feeling that the people left me with. Everyday, we met yet another incredible person who was passionate about what they are doing, believed in what they did and being the change in the world that so many speak of. These people are strong, capable and authentic.

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28/11/2017 23:14

“Come soon” is one of the colloquialisms which seems to mean “I’ll come when I’m done, no rush.” During my time in Jamaica, I learnt they know how to take their time. Scurrying around in the UK, I notice I’m part of a scarcity mindset that there is never enough time - Jamaica is the perfect reset to anyone feeling like that. Whilst yoga and wellness is relatively new to the island, the inhabitants have a natural ability to live their yoga. In particular, I noticed how when a Rastafarian says blessings to you, you can feel it from their soul, the joy that emanates from their heart is palpable and authentic. It really drops you into that space of the heart. One day, we went for a walk around a jungle village as we had time to kill, “soon come” and all that. We were greeted by a young boy and his Grandma who asked if we eat bananas, minutes later, we have a bunch of bananas for us all. We spent time walking and chatting with our new friend, Miss Joy, the perfect name for our new friend. This woman emanated her beautiful heart to us, she laughed, she told us stories and we felt in the presence of someone special. One of the stories she shared really stuck out to me. She told us that in Jamaica when it rains, people don’t go to work. When her sister moved to the UK you can imagine her boss’s confusion when she didn’t turn up. Luckily he was sensible enough to realise the cultural difference at play. One of our first days we were given an empowerment session with horses. Trina who runs Half Moon Equestrian Centre demands attention just with her presence. There is no way you’re going to step out of line and neither would you want to, she is fascinating. Her strength and demeanour are that of Durga, the Mother Goddess and her heart reflects that. Dogs, cats, horses and people, she rescues them all and provides them with a space to be nourished, nurtured and to get strong again.

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28/11/2017 23:15

"She is hailed as the first person to bring yoga to the island and you can see why, her passion, her elegance and her grace shines through in her work. " The empowerment session involved one of us going into the ring at a time and a horse would be bought in. Trina explained to us that we had to command our space and presence to the horse and we had a long whip to be able to own our space (this was never to go anywhere near the horse), using our presence and awareness we would encourage the horse to run around the ring, sometimes in different directions, she explained the horse would start to lower its head and start to get curious wondering who we were, horses are hypersensitive and in tune. The idea was that by the end of the session, you would go up to the horse, stand by its side, build up enough trust that when you walked away it would follow you, under its own steam. Watching what happened to each and every person that did that session was jaw dropping and emotional. It certainly left us

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empowered and blown away by the potency of this exercise. Standing in a ring with a horse that you’d never met, seeing the powerfulness of it is extremely humbling. To build up that trust and presence is a sure fire way to step right into that fear zone and go beyond. Some big breakthroughs happened that day. The following day we had a yoga session with Sharon Feanny, one of the island's best instructors. She is hailed as the first person to bring yoga to the island and you can see why, her passion, her elegance and her grace shines through in her work. She’s a powerhouse and her message of health and vitality has spread through the island with more and more yoga popping up and a big emphasis on wellbeing on the island.

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28/11/2017 23:15

The people exude the beauty of the island, which is an incredible mix of landscapes. The Blue Mountains offer great opportunities for running, hiking (even up waterfalls), and great viewing points. With such an emphasis on fitness coming to the island, it certainly supports everything from yoga to water sports and everything in between. If you have the chance to go, take it, you’ll never look back.

Everything is easy going. After all, Jamaica is the home of ‘all right’. Kirsty was the guest of: Half Moon halfmoon.com Swept Away couplesresorts.co.uk Jamaica Inn jamaicainn.com/index.php Rockhouse Hotel rockhouse.com/ Mayfield Falls - Waterfall Hike Positive Empowerment: [email protected] Stush in the Bush stushinthebush.com Sharon Feanny sharonfeanny.com

KIRSTY NORTON WRITTEN BY

In May every year, Jamaica hosts TMRW, TDAY Culture Fest which has a big focus on raw foods, reggae, meditation and yoga sessions. Combining all that is good about the island and wellbeing. There’s a big emphasis on farm to table cooking, Stush in the Bush is one of those places that focuses on this. Starting with a yoga session we were then invited to dine in a beautiful wooden cabin up on the mountaintop. Views out onto the jungle through the huge window shaped openings in the room. Founded on a love story, Lisa and Chris share their passion for farming and Mother Nature in a fine dining sort of way. They run a sustainable, organic farm employing local children to come and help and Chris then gives them some money towards their lunches for school. Combining chic and rustic, this ‘sexy’ vegetarian menu is full of love, passion and affection.

KIRSTY HAS BEEN TEACHING SINCE 2004. SHE IS A HOLISTIC THERAPIST, AROMATHERAPIST AND MUMMA. HER CLASSES ARE SLOW AND STEADY TO GIVE YOU THE OPTIMUM BENEFITS OF YOGA. HER NEW WELLBEING AND HEALTH SERIES IS COMING OUT ON HEALTHISTA.COM. SHE TEACHES FOR THE ONLINE YOGA WEBSITE MOVEMENT FOR MODERN LIFE IN 2015, SHE SET UP WWW.YOGA-LUXE.COM A GIFT SITE FOR YOGIS WITH EVERY PURCHASE SUPPORTING CHARITIES IN INDIA.

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WHAT’S

HOT!

ZEROWATER 12-CUP READY-POUR™

This the only water filter brand that provides the equivalent to purified bottled water in your home, thanks to its gravityfed filtration system and premium five-stage ion exchange technology that removes virtually all total dissolved solids (TDS) and chemicals that may have been leached into your water from piping such as aluminium, lead, zinc, nitrates and more. It also features a laboratory-grade Total Dissolved Solids meter, and a sealed lid and reservoir so you can pour water that has already been filtered without spilling water that’s still filtering. £39.99 available from Zerowater.co.uk

INITIATRIX

BY HELOISE PILKINGTON Initiatrix beautifully illustrates the journey of descent, renewal and vitality by weaving classically structured songs with chants, instrumentals, poems and free-flow trance-inspired eruptions that can be used for healing and ceremonial purposes or just enjoyed for the wonderful songs they are. The album expertly mixes an array of string instruments with flutes and recorders, while Heloise brings acoustic guitar and a blend of stunning primordial soundscapes. £10 / £12 (Ripe Cherry Records)

heloisepilkington.com

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RACHEL’S ORGANIC LACTOSE FREE YOGURTS

These scrummy yoghurts are the first-ever British-made organic lactose free yoghurts made using the finest organic ingredients and 100 per cent British cow’s milk. Available in ‘Strawberry’ and ‘Natural’ they are perfect for anyone who suffers lactose intolerance and those who are looking to reduce the amount of lactose in their diet. £1.89 available from Sainsbury’s



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YOGA NIDRA MEDITATION BY PIERRE BONNASSE

This is a comprehensive step-by-step guide to the ‘yoga of conscious sleep’. It offers a full range of practices and simple postures and preparatory techniques that work with the breath and guided meditations, alongside essential tips for withdrawing the senses and maintaining awareness in the liminal state that precedes sleep. The book also includes four complete sessions as well as pointers for creating your own to provide positive, stabilising, and therapeutic effects for the body, emotions, and thoughts. $16.95 (Inner Traditions) innertraditions.com

DEEP FREEZE PAIN RELIEF GLIDE-ON GEL

This superb drug-free gel provides fast acting pain relief with scientifically proven cold therapy. The cooling sensation lasts up to an hour, whilst the penetrating cooling provides longer lasting pain relief for sharp, shooting muscle and joint pain, back pain and leg and foot pain. £4.99 available from pharmacies.

CREATING THE IMPOSSIBLE BY MICHAEL NEILL

VIT STIX

These excellent and convenient single portions of liquid vitamins can be poured into water to make a refreshingly delicious tropical citrus flavoured drink that packs a real punch. They’re perfect for travelling, taking to work or adding to the gym bag, and unlike effervescent tablets they mix instantly with water. Each stick includes 25% RI of Zinc to reduce inflammation, 25% of vitamin B for energy, 25% of vitamin C for immunity, and 50% of vitamin D to maintain bones and muscles. Prices start at £3.99 for 10 stix

squashstix.com

This excellent book will give you tools you need to move your business or personal projects towards completion by revealing practical and alternative approaches to goal-setting, productivity, creative and project management. Whether you’re an entrepreneur, a team leader or budding artist, this 12-week workbook will provide key principles behind ‘non-linear productivity’, how to avoid defeat self-sabotage, procrastination or low self-esteem and how to bring our creative genius to life. Highly recommended. £10.95 (Hay House)

hayhouse.co.uk

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WHAT’S

HOT!

RED KOOGA NATURAL ENERGY RELEASE

These handy tablets help provide the mind and body with a bit more ‘oomph’ with a formulation of panax ginseng to help promote vitality and maintain mental alertness, and guarana herb which provides a natural source of caffeine to provide a gentle way to help you feel mentally sharp. It also contains the RDA of B complex vitamins to maintain a healthy nervous system and release energy from food.

£7.14 redkooga.co.uk

PRETTY INTENSE BY DANICA PATRICK WITH STEPHEN PERRINE

BURTS QUINOA CRINKLES

Made from quinoa grain and using locally sourced ingredients, these tasty treats are less than 90 calories per pack and contain 45 per cent less fat than other potato crisps. They’re also gluten-free and a high source of fibre, keeping your stomach satisfied and a happy digestive system. Available in two enticing flavours: ‘Sweet Pepper & Chorizo’ and ‘West Country Cream Cheese’. £1.79 for a pack of 5 available from Waitrose

The book provides readers with the tools to achieve their physical and mental goals and follow Patrick’s program that made her into an internationally recognised racecar driver, a Sports Illustrated swimsuit model and the only professional female athlete who competes exclusively against men. Written in collaborations with Perrine, a well-known fitness and lifestyle publisher, it combines high-intensity workouts, Paleo-influenced diets and eating routine, and a mentalconditioning plan featuring yoga and meditation for people who want to live a confident, intense and successful life. Highly recommended. £25 (Avery) penguin.co.uk

POTS & CO LEMON & RASPBERRY PUDDING

You can tell that Michelin-trained chefs were behind the recipe, as these scrummy delights are indulgent and bursting with flavour. Developed using the very best ethicallysourced ingredients, the pudding combines a light and zesty lemon sponge base with a molten raspberry compote centre, which join to create a twist on the classic lemon drizzle cake. Just pop in the oven for 12 minutes and enjoy a professionally made pudding at home. Delicious! £2 available from Tesco’s Waitrose, Wholefoods

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FizzUP

This is a brilliant personal training app to suit every fitness goal and level of ability with tailored workout plans created following the guidelines of the prestigious American College of Sports Education. After a workout, users will see their ‘Rhythm score’ increase, which can also be seen by friends who are connected to you on the app, which helps encourage and motivate users along the way. It also features fantastic personalised nutrition and recipe planners along with shopping lists, regular fitness evaluations, coaching advice and motivational ‘Add-ons’ of optional exercises. Highly recommended. Free to download via the App Store and Google Play. Subscription needed for the PRO version.

RECHARGE

BY JULIE MONTAGU Montagu has recently been named one of the top ten holistic health icons in the world, and her expertise shines through this brilliant book that’s packed full of tips and advice to keep self-care at the forefront of your mind and support you on your journey to a well-rounded sense of wellness. This self-care ‘bible’ will help replenish the mind, body and soul, with each month covering a specific area including mindful eating, managing stress, digital detox, rebuilding self-esteem, finding your passions and more. Highly recommended. £12.99 (Piaktus) juliemontagu.com

SWEET REVOLUTION REISHI CHAI LATTE

This delicious and healthy caffeine, gluten and dairy free alternative to standard lattes contains reishi, a mushroom famed in Chinese medicine for its anti-ageing properties. It has an underlying chai flavour from an Eastern spice mix, and a tropical twist comes from the use of coconut milk and nectar which adds a natural sweetness without the use of refined sugar. It’s also certified organic and vegan.

£8.24 available from Amazon

THROATY SOOTHE LOZENGES & THROAT SYRUP

These new products for kids contain Icelandic moss which is rich in calcium, iodine, potassium, phosphorus and various vitamins, and has soothing and protective properties for the mucous membrane of the mouth and throat; and mallow, a flowering plant which can significantly reduce the frequency and intensity of a cough and is effective for treating irritation to the delicate tissues of the mouth and throat. They also taste great and are free from sugars and artificial colours. £6.99 available from Boots and Tescos

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PHILOSOPHY

What’s asana about? The word ‘asana’ comes from the Sanskrit root ‘as’, meaning ‘to sit’ and also ‘to be’ and the sense of ‘abiding’. ‘Asandi’ is from the Vedas and refers to the seat on which a yogic sage would sit for meditative practice. Asana appears in some of the oldest Upanishads, the Brhadaranyaka and the Taittiriya, as a ‘sitting posture’, and is used in the Bhagavad Gita in the same way. Asana was the body positions for meditation. Yoga in this ancient culture was meditative practice, whose sole aim was union with supreme consciousness.

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Shamanism also informed yoga, with asanas named after animals and with the ecstatic technology of yoga. Statues of a horned deity, the lord of the animals, Pashupati, also known as Shiva, Rudra, Dios-nyasas or Dionysius, Cernunnos and many other names are commonly found in some form of seated asana. The name of Shiva, the god of yoga, as Pashupati, lord of the animals, implies one who has transcended animal nature. In Patanjali‘s Yoga Sutras, we find asana as one of the eight-limb, astanga system. Patanjali doesn’t mention any specific asanas, assuming you know them, and simply reminds you of their qualities, steadiness and comfort. Increasing evidence shows earlier than 8th century roots to Hatha yoga. This systems wide range of physical asanas was well developed by the time that the Hatha Yoga Pradipika, the Gheranda Samhita and the Shiva Samhita were written in medieval times. Medieval Tantra arose from these masters of Hatha yoga, with evolutionary body based systems that created directional flows of life energy, cultivated optimal wellbeing and focused interior awareness onto authentic freedom. Hatha yoga changed what asana was and what it was for. British Raj India then made much of yoga illegal and as the Raj began to collapse the post-colonial practices of yoga re-emerged, joined with British army gymnastics and cleared of the sex and magic of medieval Tantra. Much of modern yoga arose from these new roots and today we have asana practice as an end in itself and as a useful step to create a strong physique, healthy respiratory system and open clear flowing energy system, that in turn enables us to practise pranayama and meditation effectively. Interestingly the Hatha Yoga Pradipika is clear in delineating exactly this kind of systematic progression. The Hatha Yoga Pradipika states that there is no meditational success (Raja yoga) without a Hatha practice (asana, breath and kriyas) and vice versa. From a Hatha perspective, practising meditation without body based asanas or energetically oriented pranayama is a mistake. The beneficial acceleration of progress offered through the tri-partite approach of body, energy and mind practices, to non-dual realisation is invaluable.

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Contemporary yoga is for many people a way of helping to keep relatively healthy and maintaining wellbeing in a stressful world. Yoga cannot offer cardio-vascular fitness but does invite structural, neurological and potentially spiritual fitness. Modern yoga also offers a means to combat the materialistic meaninglessness and social malaise of modern life, through creating a sense of purpose, connection and community, as well as inviting harmonious living. Lifestyle effects of yogic practice, such as these, are important, offering an integral approach to realisation. Integral realisation also requires a community of supportive practitioners, a conscious engagement and respect for the environment and a realisation of the deepest aspects of identity. So contemporary yoga is potentially way more than just physical exercise, more an aid to establishing a new way of life, one which has the potential to embrace transformation, and find ease and congruence with our inner and outer realities. In the classical yoga texts, benefits of asana include:

overcoming death Tensions in the mind have a corresponding tension in the body and vice versa. Asana releases mental tensions by dealing with them on the physical level, acting somatically through body to mind. Breathing correctly, and coordinating movement and breath is of primary importance in asana practice. Improving the breathing process as you train the body to breathe deeply and to full capacity helps to counteract the effects of many stress based diseases as we quieten the emotions and the mind.

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Dynamic practice can provide an outlet for the play of hormones that the sympathetic nervous system releases to deal with a stressful situation. Without such an outlet, this heightened stress response could lead to any number of diseases. Asana practice, including relaxation and restorative asanas, in conjunction with concentration and meditation practice, can help both to still the mind and prevent this stress-related damage to the body. Asana practice also stimulates blood and lymphatic circulation. Improved respiratory, circulatory and immune processes have a beneficial effect on the health of the body and its ability to resist disease. The principle of counterpose with opposing muscle groups being activated in succession allows one to feel the difference between tension and relaxation, and encourages a more relaxed attitude to life’s changes as well as creating energetic equilibrium and restoring balance to the body, energy system and mind. The side effects of asana include good posture, general flexibility and healthy and balanced musculo-skeletal and nervous systems. The regulated activation and relaxation of all the subtle and gross muscle groups also leads to neurological activation of the whole body map. This activation allows for functional neuro-plastic engagement that encourages full mind-body integration. So with all these benefits, including the mediation of the stress response and its catastrophic effects on the body-mind systems in daily life, then maybe those medieval claims weren’t so far off the mark?

WRITTEN BY

Asana provides us with the means for liberating our body, our energy systems, hearts and minds, where we understand all these elements of our living experience as holistic and interconnected.

CHRISTOPHER GLADWELL

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

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YOGA THERAPY

7

STEPS YOGA PRACTICE

TO A SUSTAINABLE SELF-HEALING

BY YOGA AND WELLNESS EXPERT LARAH DAVIS

Yoga therapy plugs you in to your personal self-healing power and the foundation for this is a personalised practice to bring you the benefits your body, mind and spirit seek.

And it all begins at home, where the heart is. Whether you are already a practising yogi with a regular personal practice, or are coming to yoga anew, the worldwide Yogipedia offers a multitude of accessible practices and methodologies with therapeutic focuses: to soothe your aching back, relieve arthritis, dissipate anxiety and much more. So with all this at our fingertips, why are we all not yet cured? The key is to create a self-practice that you feel inspired to do daily, that creates momentum for the benefits to take hold sustainably and inspires you to open your body and mind for further magic to unfold.

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“Connect to your inner-compass to make healthy life choices – at every koshic level - both on and off the mat.” Yoga therapy is diagnostic: It treats both the presenting pain and offers a path inward for you to travel together (with your yoga therapist as your inner taxi-driver) to delve beneath the surface and discover the root cause of the symptomatic pain, discomfort or dis-ease. You are a self-regulating organism, your holistic being is constantly seeking homeostasis throughout the 5 different ‘koshas’ - described in the Taittiriya Upanishad of the ancient Vedas as the layers or sheaths of your being as your:

Write this positively stated and in the present tense – as if experiencing it right now. For example: “My lower back is strong and I am feeling balanced, centered and am sleeping deeply.”

Where in your home can you set-up your practice space? How can you prepare the night before to roll directly onto your mat in the morning?

Invest in your self - with an indulgent scented candle, incense, photos of places that hold treasured memories: create a puja that energetically pulls you in. Remember: your mat is your temple - your body your shrine.

Connect to your inner-compass to make healthy life choices – at every koshic level - both on and off the mat. Through your personal practice you strengthen your body-mind-spirit connection and open up a channel through which innate body intelligence can speak. This body intelligence is like an innercompass, directing you subconsciously: you may begin in one asana and find yourself innately guided to the next.

What time and for how long in the morning? Now subtract 10 minutes from that. It complements rather than competes with your roles and responsibilities with pleasure so that you can relax into your practice. Can you put your legs up the wall for a VIP (Viparita Karani) to release the lumbar spine and nourish your nervous system, adrenals and kidneys?

In ‘The Key Poses of Yoga’, Ray Long describes “this type of phenomenon, a feeling of “knowing” what to do as “Body Clairvoyance”. This awakening progresses from the physical (Anamaya kosha) muscles to an ever-expanding understanding of your physical, emotional and spiritual needs. Thus the path of Jnana yoga (the yoga of self-knowledge) unfolds for deeper, root-cause healing.

Unless you have developed your practice to a level where you feel relaxed and happy to self-yogamedicate (or meditate!) research online, or in books, then check - does it genuinely ‘feel good’? Is it compelling and inviting or are you mentally overchallenging yourself? Go for quality over quantity.

WRITTEN BY

- Physical - Mental/emotional - Energy levels - Connection to your inner-self - Overall life state – how happy are you really? Now research online for the keywords that have come up – ie: “yoga for…anxiety/arthritis/calm/ clarity/knee-pain/migraines/insomnia” - check out YouTube as well as other key online yoga portals.

What will be the greater benefits for your world around you? How will your practising positively enhance the life of your loved ones, colleagues, family and friends?

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

At The Refinery we take what we do very seriously but we don’t take ourselves too seriously! We firmly believe that health, wellbeing and exercise is for every BODY and everybody should be able to access them in a welcoming, relaxed and fun environment. Why do you have to be a lean, mean, gorgeous machine before you can embark on your wellbeing journey? We offer you the tools to enable you to deal with 21st century lifestyles through the power of exercise and meditation. We have four studios and two therapy rooms offering a wide range of yoga, meditation, Barre, Pilates and fitness workouts as well as many holistic therapies that all complement each other to nourish your mind, body and soul, and helping you feel connected and healthy. We offer lots of styles of yoga from Vinyasa to Restorative, Yin, Power, Kundalini, Forrest and Ashtanga. Our Barre and fitness workouts are fun fun fun! From Disco Barre to Ballet Rebels, our classes are designed to firm your booty and thighs, sculpt sleek and shapely arms and melt away stubborn belly fat. Expect amazing playlists and high energy. When life gets too much join us for an immersive Gong Bath that will melt your cares away.

LIKE US. FOLLOW US. JOIN US! 14 Collent Street The Basement The Ceramic Works London E9 6SG

You can download our free app ‘‘The Refinery on the Go’ available on IOS or Android. 0207 148 5990 therefinerye9.com [email protected]

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TEACHER OF THE MONTH

PIPPA RICHARDSON

I started practising yoga when I was at university studying fashion, mainly as part of a workout regime. A few years later I found myself working for L’Oreal, questioning the ever-mounting pressure of an industry focused on external appearance. When I was in my early teens I developed body dysmorphia, which had a significant impact on my life. The fashion industry amplified this internal struggle and so I decided I had to put my wellbeing at the centre of my life. I committed to a regular practice and eventually completed my teacher training at Triyoga, returning on the next intake as a mentor. During this 4-year process I worked one-to-one weekly with my teacher Kate Ellis who I continue to work with today. Working one-to-one was a life-changing process for me and I now specialise in working in this way. The therapeutic nature of this work led me to study Embodied Relational Therapy, a form of body psychotherapy developed by Nick Totton, which greatly influences my practice both on and off the mat. Working one-to-one gives us the capacity to honour our individuality and unique structure, to deeply connect with ourselves and our bodies, something that revolutionised the way I think and feel. It’s this that inspires me to teach. I hope to guide others to experience their own capacity for self-awareness and process. I recently launched the girlness project, an initiative that supports young girls and women develop a healthy relationship with body and self. I understand that the body can be a difficult place to call home and my hope is that girlness will form a community where young girls can express themselves and feel rooted in their being. I work in schools, studios and one-to-one, and it is the greatest privilege to support and empower our next generation of women. To find out more visit thegirlnessproject.com or follow @pippa_yoga + @thegirlnessproject Photography by Tom Lancaster Location: Union Station Yoga Studio, London

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BEGINNERS POSE

Marjaiasana/Bitilasana (CAT/COW POSE)

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How To Perform

Benefits Modifications

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INTERMEDIATE POSE

Bhujangasana (COBRA)

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How To Perform


Contraindications

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ADVANCED POSE

Balasana (CHILD’S POSE)

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How To Perform


Contraindications

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SEQUENCE

THE ART OF LISTENING My practice draws on both body psychotherapy and yogic theories. I encourage students and myself to work within our ‘feeling’ channel, and to be led by the intelligence of the body, favouring our intuitive response over a shape or pose. This sequence is about staying ‘in contact’ with ourselves and our bodies as we explore movement. For me, yoga has to serve life ‘off the mat’ so the asana is a way for me to develop the skills of deep listening and feeling that can then inform my relationships out in the world. Use this sequence as a guide and an opportunity to check in with yourself and to listen. Get curious and use your time on the mat to gather information about yourself and your body. Where does it feel good to move to or to make space? Where do you notice tension? Every time we approach our practice in this way, we deepen our awareness and the possibility of embodiment.

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KNEES TO CHEST Start by lying on your back and draw your knees into your chest. Rest your hands on your knees and begin to explore slowly rocking your knees forwards and back, side to side, or in a circle. Imagine that you are giving your lower back a massage. Be led by what feels good.



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BRIDGE Place your feet on the ground about hip distance apart and underneath your knees. Spread your toes. Press your feet evenly into the ground and feel the tailbone begin to tuck under and the pelvis/spine begin to peel away from the floor, hips moving towards the sky. When you feel like you’ve reached the height of that movement, let the front body soften and curl the spine back down to the ground. Continue at your own pace and see if you can articulate every single vertebra on the way up and down.

SEATED SIDE BEND Sit with your legs crossed using a yoga block or blanket if it feels helpful. Roll your sit bones over the edge of the block so you’re using it as a wedge and the pelvis can tilt forwards. Have your shins slightly forwards and your feet underneath your knees. Flex your feet and spread your toes. Notice how the weight of your body feels even through your sit bones as you sit upright. Place your left hand down on

the ground. Raise your right arm up and externally rotate your upper arm so the palm of the hand can face down towards the ground. Explore side bending and try to keep the weight of your body even through both sit bones, resisting the urge for the right sit bone to lift. The direction of travel for your spine is up and over to the left, the left side of the waist contracting and the right side of the waist lengthening. Repeat on both sides. Notice if you feel any differences.

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CROSS-LEGGED FORWARD FOLD From the previous position, change the cross of your legs so the opposite shin is now in front. Imagine your sit bones are reaching back and down away from you and slowly explore coming forwards. Start by keeping your spine flat as you fold from your hips, eventually allowing your spine to round. Let your arms come to rest somewhere

comfortable. There is nowhere to ‘get to’ so remember that it doesn’t matter how far we come forwards. Notice your breath and use your exhale to help soften here. Stay for as long as feels good. When you’re ready to come up, press down through the outside edges of your feet and slowly curl yourself all the way back up.

ACTIVE POSE OF A CHILD From all fours, take a moment to explore Cat/ Cow (as outlined in the Beginners section) or any other movement that feels good in this position. Follow your intuition. Now, tuck your toes under and send your sit bones back towards your heels. Reach the arms out in front, little fingers touching the outside edges

of the mat. Find a position where your front and back body are engaged - your spine flat, crown of the head in line with the rest of the spine. Spread the hands and root down through the index fingers. Externally rotate the upper arms away from the ears, shoulder blades drawing down the back.



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DOWNWARD FACING DOG From active Child’s pose, press down through the hands and feet and lift the knees a couple of inches away from the floor. Slowly begin to straighten the legs to come up. Follow any intuitive movements; bending one knee and reaching your opposite heel down to get into your hamstrings, allowing your hips to swing from side to side.

SEATED MEDITATION Sit for 5-20 minutes. Find a comfortable seated position where the spine is long, using a yoga block, blanket or chair if helpful. Let your hands be soft. Close your eyes and become aware of your foundation – every part of your body that is in contact with the ground. Notice the contact of your hands on your knees or thighs. Check in with yourself.

Feel your way. Now, see if you can find some containment. Bend your knees to free up the pelvis and lengthen the spine. Find axial extension (flat spine). Keep rooting through your index fingers so the forearms are internally rotating and externally rotate the upper arms. Imagine a divide at your waist, as your tail reaches back, your shoulders come slightly forward. Notice your breath and come down to rest when needed. Repeat as you wish. Place your focus on the process of coming in and out, not rushing to get to the ‘pose’.

How does it feel to be in your body in this moment? Gently, let your awareness settle onto your breath. Without directing your breath in any way, see if you can become aware of its presence and natural rhythm. Simply watch your inhale and your exhale, the rise and fall of your belly and chest. Continue this process of watching and feeling. As thoughts and distractions arise, gently bring your awareness back to your breath whenever you remember.

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VEDIC ASTROLOGY WORDS BY YOGI DR MALIK

MAKARA (CAPRICORN)

MEESHA (ARIES)

December 22nd to January 20th A great start to the month helps you build up a network of new friends. This is a perfect time to make some changes to your general lifestyle. Be different and be daring. Try something new, such as a new hairstyle or the way you dress – just be radical! You should also spend more time outdoors, so walk, breathe in oxygen and visit your local parks and nature centres – even your garden if you have one.

March 21st to April 20th January starts on a peaceful note and there is promise of a good year ahead. Concentrate on the blessings in your life right now and be grateful for what you have and look forward to good things coming your way. You will be inspired to get involved in charitable projects and working with the homeless is a good start. This is definitely the month to give your time to projects where you can make a qualitative difference.

KUMBHA (AQUARIUS)

VRISHA (TAURUS)

January 21st to February 19th The New Year is filled with fun and exciting moments. You will find joy and happiness in doing even the simplest things. Be kind to yourself and not just to others - perhaps you need to show compassion to yourself as well this month. A new business opportunity works well for you and you will also find a lot of support and encouragement in new places.

April 21st to May 21st The month begins on a positive note as the New Year brings plenty of good energy into your house. It certainly is a time for good cheer and being jolly. This should hopefully inspire you to make some small changes in your work / life balance whether it is paid or unpaid. In the long term this will reap many rewards for you in the weeks to come.

MEENA (PISCES)

MITHUNA (GEMINI)

February 20th to March 20th The year starts on an auspicious vibration. Abundance and good fortune is particularly emphasised. There are plenty of new and creative opportunities for you to showcase your ideas for the betterment of those less fortunate than yourself. The month progresses on a good vibration and friends and social engagements will encourage you to explore new skills and ideas.

May 22ND to June 21ST January is a good month to concentrate on your loved ones who deserve your attention and indeed your compassion. We all make mistakes and do things which maybe in hindsight were inappropriate. Use your kindness and love to spread joy. Be prepared for some good news, especially in matters to do with career progress or finances, and a likely cash windfall is coming your way.

“Try something new, such as a new hairstyle or the way you dress – just be radical!”

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KARKATA (CANCER)

TULA (LIBRA)

June 22nd to July 22nd The month starts on a good note with plenty of activity going on in the home front. There will be merriment and joy as well as new and exciting events to engage in. In love you will be especially lucky as there will be a firm commitment and reciprocation of emotional feelings from your partner, so get ready to love and be loved.

September 24th to October 23rd January is a time for companionship, friendship and quiet reflection on all the good things happening in your life right now. You can confidently look forward to the splendid year that lies ahead. Energise your environment with aromatherapy, flower and gem therapy. Enjoy living and be grateful for all the comforts that you enjoy and expect more in the coming year, as there are many blessings ahead in your life.

SIMHA (LEO)

VRISCHIKA (SCORPIO)

July 23rd to August 22nd Inspirational ideas are everywhere around you and creative people will motivate you to complete any ongoing projects. You will be kept busy with social engagements which open up new social networks. You will be pleasantly surprised with some good financial news. Research, study and international affairs may also occupy your time.

October 24th to November 22nd The month starts on a positive and jovial note. Journeys are particularly highlighted, both spiritual and literal. There are new opportunities to get involved in and activities that are pleasing to your heart, eyes and spirit. Trust your gut instinct to make any difficult decisions that may present themselves to you. Abundance is emphasised in your house in all areas of your life. Look forward to a busy but spiritually rewarding month.

KANYA (VIRGO)

DHANU (SAGITTARIUS)

August 23rd to September 23rd January begins on a positive vibe. You will have plenty of deadlines to meet as well as activities to participate in, but there will be good results to many of these projects so enjoy. Be sure to keep your energy levels up as well by practising both yoga and breathing exercises. This month you should treat yourself to a pampering session, so invite your special friends and make a day of it.

November 23rd to December 21st The year starts on a splendid vibe that will attract abundance in all areas of your life including love and finances. Be kind to members of your family or close friends and spend time with them as often we can forget to recognise and appreciate their support and help. This is a great month to concentrate on your health and look at ways to not only improve yours, but also that of your family or friends.

This should hopefully inspire you to make some small changes in your work / life balance whether it is paid or unpaid.” YOGAMAGAZINE.COM


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