March 2018 - Yoga Magazine

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Mar 31, 2018 - Our A-list experts in the field of health and medicine to complement your lifestyle include Hazel Courtne
EDITORS LETTER

Namaste

Dear Yoga Magazine readers, Welcome to the March issue With conditions including anxiety, stress and insomnia on the rise in today’s society, we provide some wonderful exercises to help you master relaxation; and we have the best yoga poses to improve digestion, boost immune health and flush out toxins and get you ready for spring. We also take a look at the ‘Five Elements in Yoga’ and by understanding these we can tailor our practice and our day-to-day lives to nurture the environment and ourselves; and we also show you how a nutritional detox can provide a myriad of health benefits. This month’s guest yoga teacher Janet Vella guides us through three poses and a wonderful ‘All About Her’ sequence designed to restore, recalibrated and energise women, and our resident yoga therapy and wellness expert Larah Davis shows how yoga can help alleviate depression. Plus we profile Ernest Wood, the ‘early British yogi’; Dr. Libby Weaver explains how we can become more energised and we report on the ashram of the spiritual leader Amma. I hope you enjoy reading the magazine and I look forward to meeting with you in April.

NAMASTE EDITOR

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contents

FEATURES

16 YOGA FOR A SPRING DETOX

The best yoga poses to boost immune health, flush out toxins and more

40 THE FIVE ELEMENTS IN YOGA

How understanding the elements can bring balance to our yoga practice and our lives

57 MASTER RELAXATION

Techniques to help us overcome fear, reduce anxiety and alleviate insomnia and destructive thoughts

NEWS & COMMUNITY

MARCH 2018 ON THE COVER 12

WIN A SUBSCRIPTION

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YOGA SPRING DETOX

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ERNEST WOOD – THE EARLY BRITISH YOGI

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MASTER RELAXATION

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YOGA FOR DEPRESSION

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EDITOR’S LETTER

Welcome to the March issue

NEWS

The latest yoga and health stories

12 COMPETITION

Win a subscription to YOGA Magazine

14 CHARITY

Traditional Yoga Association

READERS’ ASHRAM

22 ASK YOGI DR MALIK

Our Editor answers your yoga questions

24 MY STORY Coming home

26 60-SECOND INTERVIEW Dr. Libby Weaver

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CHARITY

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FASHION STUDIO REVIEW

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60-SECOND INTERVIEW 02/02/2018 10:06

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NUTRITION

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WHAT’S HOT

TRAVEL BEAUTY & FASHION

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NEWS

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29 BEAUTY

The best natural supplements and goodies for your hair and eyes

YOGA PAGES

35 FASHION

79 YOGA PHILOSOPHY

MIND BODY SPIRIT

82 YOGA THERAPY

The hottest yoga and ethical looks

45 MIND

Meditation 101: Be like a child

49 BODY

A high vibrational approach to healing the world

Asana in the old yogic texts

How yoga can alleviate depression

84 STUDIO REVIEW We Are Wellness, Leeds

85 POSES SECTION

53 SPIRIT

85 TEACHER’S PROFILE Janet Vella

NUTRITION

86 BEGINNERS POSE Chaturanga

Ernest Wood – the early British yogi

66 NUTRITION

Get bursting with energy with a spring detox

TRAVEL

70 TRAVEL

The Paradis Plage, Morocco

88 INTERMEDIATE POSE Paschimottanasana (Seated Forward Bend) 90 ADVANCED POSE Upavistha Konasana (Wide-Legged Seated Forward Fold) 92 YOGA SEQUENCE All about her

LIGHT READING

74 WHAT’S HOT

The best products for your mind, body and soul

96 ASTROLOGY

Your Vedic stars for the month ahead

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Yogi Dr Malik EDITOR

FEATURES

H Malik DEPUTY EDITOR

March 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 YOGA FOR A SPRING DETOX

Martin Gill ASSISTANT EDITOR

Julia White THE FIVE ELEMENTS IN YOGA

Helena Rosas ART DIRECTOR

Niamh Kavanagh MASTER RELAXATION

Scott Middler SOCIAL MEDIA & ONLINE MANAGER

CONTRIBUTORS

David Choudry PUBLISHER

Dr Libby Weaver 60-SECOND INTERVIEW

Sam Rogers UK & WORLDWIDE ADVERTISING EXECUTIVE

Hannah Anstee BEAUTY

Lesley McEwan SUPPLY CHAIN MANAGER

Jane Egginton BODY

SUBSCRIPTIONS [email protected] ADVERTISING [email protected]

Pradhan Balter MIND Lildonia Lawrence MY STORY

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

Jamie Lloyd NUTRITION

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.

Victor M Parachin SPIRIT

Postmaster: Send address changes to (Yoga Magazine) 17b S Middlesex Ave, Monroe NJ 08831.

Hannah Anstee TRAVEL

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.

PRINTED ON RECYCLED PAPER

Larah Davis YOGA THERAPY Christopher Gladwell YOGA PHILOSOPHY Janet Vella YOGA POSES

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Unlimited online yoga videos with the UK’s leading teachers SPRING SALE!

50% off ANNUAL SUBSCRIPTIONS Use code YOGAMAG50 (T&C’s apply)

YOGA ANYTIME, ANYWHERE. JOIN THE ONLINE YOGA MOVEMENT | ‘THE NETFLIX OF YOGA’ (VOGUE)

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WSNEWSNEWSNEWSNEWSNE HOT YOGA NO MORE BENEFICIAL THAN OTHER FORMS OF YOGA It is claimed that practising hot yoga causes blood vessels to dilate which lowers blood pressure and could help protect against heart attacks and strokes. However, a new study from America has found that hot yoga is no better for your health than doing it at room temperature. Researchers from Texas State University who carried out the first study on whether it is the heat or simply the yoga itself which provides the health boost, concluded that it is the postures themselves that are responsible for better health, and not the temperature in which they are done. The study involved 52 people either preforming poses at 40C, doing yoga at a comfortable temperature of 23C or not practising yoga at all. Measuring blood vessel function using ultrasound, they found no difference between the hot yoga and traditional yoga group, but both groups showed better results than those who did no yoga. The study published in the journal Experimental Physiology did find that hot yoga slightly reduced cholesterol and body fat percentage, however the changes were deemed statistically insignificant.

EATING CERTAIN FOODS CAN CAUSE CANCER A new study suggests that eating red meat, white bread and sugar-laden drinks might increase the long-term risk of colon cancer as they can increase the inflammation in the body. The study used data gathered on over 121,000 people and found that those who ate the most inflammatory foods were 37 per cent more likely to develop colon cancer, and 70 per cent more likely to develop rectal cancer compared with those who had the lowest inflammation diet score. The study also revealed that green leafy vegetables, dark yellow vegetables, whole grains, coffee and fruit juice appeared to reduce inflammation, and people appeared to achieve the greatest anti-inflammatory effect from their healthy diet if they also refrained from alcohol.

YOGA AND MEDITATION REVERSE EFFECTS OF STRESS-RELATED HEALTH DISORDERS A new study published in Frontiers in Immunology suggests that mind-body interventions (MBIs) including yoga, meditation, breathing exercises, Qi gong and tai chi can actually undo the physical and mental effects of stress, and reduce the risk of disease by supressing inflammation promoting genes and genetic pathways. The new research examined 18 previously published studies and found MBIs counteract inflammation and the effects of stress on the immune system.

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NEWSNEWSNEWSNEWSNEW FACIAL YOGA CAN MAKE YOU LOOK YOUNGER Regularly practising facial yoga or exercises for your facial muscles may actually make you look younger according to new research published in the journal JAMA Dermatology. In a small study, 27 middle-aged women were shown how to perform 32 facial exercises, which included simple actions such as smiling and sucking in the cheeks. The participants performed the exercises at home for 30 minutes a day for eight weeks, before reducing the frequency to every other day for 20 weeks. After the study, doctors rated the participants ‘before and after’ photos using a standard method for assessing the appearance of ageing in the face and neck, and found that the participants had better ratings for the fullness of their cheeks which made them look more youthful, and doctors estimated that the participants looked nearly three years younger.

RESEARCHERS CLAIM THAT YOGA CAN BOOST SEXUAL FUNCTION Practising yoga on a daily or a frequent basis may help men overcome erectile dysfunction (ED), according to Researchers from Sri Dharmasthala Manjunatheshwara College of Ayurveda and Hospital in Karnataka, India. They claim that yoga is an effective alternative to medicine that works because the condition is often psychological. The research, published in the Journal of Ayurveda and Integrated Medical Sciences states that ED is often caused by lack of confidence, stress, fatigue or fear, but occasionally it is caused by physical symptoms.

HEALTHY EATING MOST BENEFICIAL TO THOSE AT HIGH RISK FOR OBESITY The benefits of a healthy diet may be greatest in those at the highest genetic risk for obesity, according to a study in The BMJ. Researchers examined weight change among roughly 10,000 U.S. health professionals from 1986 to 2006. Participants completed food-frequency questionnaires every 4 years and had blood samples tested for 77 genetic variants associated with body-mass index. The researchers found that BMI and body weight decreased as diet quality improved over time.

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WSNEWSNEWSNEWSNEWS EXERCISE CAN REVERSE EFFECTS OF SEDENTARY LIFESTYLE Sitting too much can be deadly, but a new study published in the journal Circulation claims that you can make up for years of sedentary behaviour with two years of exercise. Researchers from the University of Texas Southwestern Medical Center studied 53 healthy people who were sedentary for most of their adult lives. Half were assigned to an intensive exercise regimen for two years, while the other half did a balance and flexibility program. After a few months on the exercise programs, researchers measured structural features of the heart, related to how flexible the heart muscles were, and found that intensive exercise effectively reversed some of this stiffening in the heart. Those in the intensive exercise group were able to improve the amount of oxygen the heart took in from the blood and reduce the stiffness in their heart muscle.

YOGA CAN REDUCE EFFECTS OF MENOPAUSE A new study which examined data on over 1,300 women in 13 different clinical trials, found that Hatha and Iyengar yoga including breathing exercises and meditation was better than no treatment for reducing total menopause symptoms, including anxiety, hot flashes and night sweats, vaginal dryness and pain.

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OVER

£1000 WORTH OF YEARLY SUBSCRIPTIONS TO BE WON

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YOGA Magazine brings you news, features, celebrity interviews and everything that’s new in the world of yoga. YOGA Magazine was launched in February 2003 and recently celebrated its 10th anniversary. Regular features include our Teacher of the Month master class, with poses and sequences for beginners and advanced yogis, nutrition and recipes, and the latest books, yoga products and accessories to enhance your practice and improve your wellbeing. We also feature the hottest organic fashion for on and off the mat, eco beauty, yoga retreats and holistic destinations, alternative therapies, yoga philoso- phy 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 March 2018

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CHARITY

Tat Tvam Asi Yoga was already becoming many things to many people two decades ago when a group of us formed the Traditional Yoga Association. Our dream was to ground ourselves in the ancient philosophy and ethics of yoga and explore how these can be expressed today as we live our lives in busy urban environments, where it is so easy to become estranged from meaning. To this end, while setting up classes and teachers’ courses we also created ‘The Mukti Project’, to raise funds for and awareness of those whose lives are lived without what many of us take for granted: a home, an education, a loving environment. The Mukti Project has supported various projects: schools created on the sites of bonded labour; Maher, India’s largest shelter for battered women and their children; and two homes for street children - Naz, which cares for abandoned HIV Positive boys and girls and Karm Marg. Through the generosity of Yogins in the UK and abroad we have sent over half a million pounds to these projects. We do not administer any of these homes, they are organised by loving and committed people in India - our work is to raise funds so that their work can continue. It has not been a one-way giving - the children teach us that no matter how traumatised, no matter how harsh life has been compassion can still flow. When the children of Karm Marg learned that we buy and raffle a bedcover each year to raise funds for homeless people in the UK, they were shocked that we too have homelessness and immediately set about designing and creating a bedcover for us to raffle. (It will be raffled later this year and funds will go to Launchpad, a centre for homeless people in Reading.) It has been a privilege to get to know the children, who always remind us of the crucial teaching of Yoga: ‘tat tvam asi’ – ‘that thou art’. Traditional Yoga Association® Charity No 1091469 Organisers of the Mukti Project www. TraditionalYoga.org/mukti

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YOGA FOR A SPRING DETOX After the excesses of Christmas and the stark reality of January, we can often hibernate in the cold winter months, moving less and eating the wrong types of food. As spring is the season of fresh life and new beginnings, we’ve handpicked eight of our favourite asanas to improve digestion, boost immune health and flush out toxins.

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1: Adho Mukha Svanasana

(Downward-Facing Dog) The slight compression from pulling the navel into the spine encourages the digestive function of the spleen, liver, and kidneys, while the positioning of the head below the heart encourages the circulatory system to pump fresh blood throughout the body to help flush out toxins and boost immune health. It can also help open up the sinuses and allow the flow of mucus if there is any nasal congestion.

2: Parivrtta Anjaneyasana

(Revolved Crescent Lunge) This pose engages the whole body, and as the torso twists it compresses the internal abdominal organs and kidneys which helps the detoxification process. When releasing the twist, the body is flushed with oxygen-rich blood to optimise the digestive and lymphatic system.

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3: Ardha Chandrasana

(Half Moon Pose) Half Moon improves the functioning of the entire digestive system and helps to tone the abdominal organs including the kidneys and pancreas. Not only does it help alleviate numerous digestive complaints, it also boosts blood flow to the lungs and enhances lung capacity, which can help with respiratory problems.

4: Ardha Matsyendrasana

(Seated Spinal Twist) When releasing the twist, stored tension is released from the body, enabling fresh blood and nutrients to be delivered to the muscles and organs. It helps to stimulate the abdominal area, improve circulation, digestion and elimination by working on the liver and kidneys, stimulating the lymphatic system and releasing toxins.

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5: Sarvangasana

(Shoulder Stand) This ‘King’ of postures helps reduce the gravitational pull on the abdominal organs which helps to get the bowels moving freely and aiding digestion. The lymphatic system also gets stimulated which boosts the immune system, and it strengthens the heart and respiratory system which can help combat colds and flu.

6: Matsyasana

(Fish Pose) Fish pose stretches and compresses the belly muscles and abdomen which aids digestion and promotes nutrient absorption. It also stimulates the thyroid and thymus for faster immune responses. Matsyasana is also known to be good for constipation and respiratory ailments.

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7: Supta Baddha Konasana

(Reclining Bound Angle Pose) This wonderful asana helps to stimulate the heart and increase blood circulation. It also nourishes vital organs including the kidney, liver and bladder which improves digestion, and by working with the sacral chakra, it also connects us to our emotional needs.

8: Salabhasana

(Locust Pose) Practising Locust strengthens, tones and massages the abdominal organs such as the kidney, liver and spleen. The pose is also known to relieve constipation and indigestion and get the digestive process functioning more optimally.

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ASK YOGI DR MALIK

HEADY ADVICE Hi Yogi Dr Malik, I suffer from migraines. Can you recommend any exercises to help? Debs

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]

Hi Debs, You should try incorporating some head massages into your daily routine, especially concentrating on the head, forehead and eyes. Migraines can be caused by a variety of reasons, so I strongly advise you to see your GP, who may be in position to prescribe medication especially if your migraines are creating significant disability for you on a day-to-day basis. In the meantime, I recommend you try meditation to help settle your mind, and pranayama exercises to oxygenate your mind and body. You should also try walking in nature or combine walking with meditation – there are countless exercises available online.

THE TOOTH HURTS Dear Yogi Dr Malik I am due to have a couple of wisdom teeth removed. Is it advisable for me to still practise yoga? Anne

Dear Anne, Practising yoga should have no negative impact on this issue. In fact it may help you to relax and cope with the pain, but I advise you not to practise any inversions. Also, after the removal of the teeth it’s best to wait a few days before resuming your practice.

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BABY HELP

Dear Yogi Dr Malik I have just given birth to a wonderful son. How long should I wait to start practising yoga again? Lorna Dear Lorna, Firstly, congratulations on your good news and I hope you and your son are both doing well. As for your question – different women have differing needs after childbirth. If you had a particularly difficult birth and have had operative surgical procedures then of course you must use your common sense and stay away from any practice that could potentially open up any wounds or exert unnecessary pressure. Practising inversions is not a good idea either nor are practising any advanced poses. However basic yoga postures can be practised under recommendation and advice from your yoga teacher and there is no reason why you can’t continue with basic pranayama and meditation techniques. However I think you should wait for 40 days at the minimum before trying any asanas.

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MY STORY

Coming

Home

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“I began to apply the breath work I had learned in my yoga class to my other movement practices and the results I saw were phenomenal.” I’ve always felt happiest moving and participated in various dance styles growing up. In my late teens I joined the group fitness scene and later went on to teach classes of my own. For me, movement is my connection to source and when I am moving nothing else seems to matter. I attended my first yoga class during a period of intense anxiety. My work as a high school counsellor was full on and I was exhausted; working full time and teaching exercise classes in the evening. That first class shocked me to my core. What I thought would be a leisurely stretch was far from it. I sweated more then I knew possible and worked muscles, tendons and ligaments that I didn’t know existed. I had moved for so many years but had never experienced anything like this. It was love at first asana. What struck me the most was the connection between movement and breath. I had suffered from asthma my whole life and it often got in the way of my fitness and dance yet my breathing was something I had never seriously considered. I began to apply the breath work I had learned in my yoga class to my other movement practices and the results I saw were phenomenal. I realised that for me, any exercise could become ‘yoga’ and the exquisite union between breath and movement transferred into my dancing, weight lifting, walking and running. My lung capacity increased, my sense of calm grew and my meditation practice deepened. As my love for yoga evolved I delved eagerly into the spiritual teachings and began to understand yoga as a whole. It was through ancient teachings such as The Yoga Sutras of Patanjali that I began to realise the untapped potential we as human beings possess. The strange thing is, the more I studied the more I remembered. It is as if I’ve learnt them all before and my soul consciousness is simply reminding me to take heed. These are now principles by which I guide my life.

It was a particularly intense meditation session that led me to one of the biggest breakthroughs of my life. I realised that if my mind could create anxiety and fear it could also create something beautiful and it was at that point my life changed for the better. I began to use my breathing techniques when the grip of an anxiety attack took hold, or a meditative visualisation when preparing for a big interview. My life unfolded in front of my eyes and day-by-day the anxious fog began to lift. Of course, I still have days where things are tougher then I would like but I know now that I have the tools to deal with whatever comes my way. Most recently I was faced with a challenging health condition and I managed to support myself through surgery and recover with positive visualisation, meditation, pranayama and postsurgery asana. Today I not only use yoga in my personal life but I am lucky enough to teach classes and clients 1-1 on a weekly basis. I believe there are many routes to the same destination which is why I imbue yogic teaching, movement and philosophy into many of my classes and not just the yoga sessions. It doesn’t matter what we call it, where we do it or what it looks like. It simply matters that we’re moving, we are breathing and that we are coming back to ourselves. It is this that reminds me of the beauty of this practice every single day.

WRITTEN BY

LILDONIA LAWRENCE

LILDONIA IS A LIFE COACH, FITNESS INSTRUCTOR AND YOGA INSTRUCTOR. SHE HAS A BACKGROUND IN PSYCHOLOGY/MENTAL HEALTH AND HAS WORKED MAINLY IN SUPPORTIVE ROLES. LILDONIA SPENDS HER DAYS TEACHING CLASSES, DELIVERING WELLBEING WORKSHOPS, RUNNING TRAINING FOR PROFESSIONALS AND COACHING CLIENTS. FOR MORE INFORMATION, VISIT MOVEWITHLILDONIA.COM AND FOLLOW HER ON INSTAGRAM: MOVEWITHLILDONIA

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60 SECOND INTERVIEW

Weaver DR LIBBY

Why did you decide to write ‘Exhausted to Energized?’ I wrote ‘Exhausted to Energized’ because I want to see a shift in how we measure our health and because more and more people were coming to me telling me how little energy they had. For too long, people in the Western world have used weight as a marker of health and assessed themselves against this benchmark. A far more powerful insight into our level of wellbeing is energy, so much so that I want it to be seen as the true health currency.

What are common health symptoms from our modern lifestyles? Many people are tired. Tired but wired. They experience issues with their sleep, digestion issues like IBS, monthly cycles troubles or diabolical menopausal symptoms, recurring headaches, regular illnesses - things that they accept as just ‘normal’. I like to say that they’re common but not normal. They are feedback from the body that something needs attention.

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Why do foods that are supposed to give us energy, deplete us of energy? If you were referring to ‘energy’ drinks or other products that are marketed as energy boosting, I would counter that they’re not actually food! When it comes to food, nature gets it right and human intervention so often gets it wrong. Whole, real food will always be our greatest source of energy. Processed foods that claim to be energy-boosters are often filled with poor quality substances that put additional pressure on various body systems and in that way can deplete us of energy in the long run. Why do we wake up feeling tired after a long sleep? Oh goodness, the list of potential reasons for this is quite long! But on the surface, it’s because we’re not getting restorative sleep. This is generally because our body is not feeling calm, relaxed or safe enough to fall into a deep sleep.

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“So if you’re wanting more energy, start by doing what you can and then stretching a little further.” How can coffee help our hinder our energy? Coffee stimulates the production of one of our stress hormones, adrenalin. Adrenalin is the shortterm stress hormone that is designed to get us out of danger fast. It makes us alert, elevates our heart rate and sends the blood flow to the peripheries so that we can make a fast escape. This is why you feel that initial rush when you consume coffee. The trouble is, for many people, coffee is just one of the reasons why their body is producing adrenalin. What was once a hormone that was made on an occasion where we might have been in actual danger we now make when we are running late or because of an overflowing inbox that we can’t get on top of, financial pressures, family pressures and all kinds of other things that aren’t a ‘real’ threat but, because we feel pressured by them, our body interprets as a threat. So, when we’re churning out stress hormones 24/7, it puts a real strain on the body and we can find that our energy peaks and crashes throughout the day - often making us feel even more reliant on caffeine! How do the expectations we place upon ourselves deplete our energy? As mentioned above, it’s often psychological stress these days that stimulates our production of stress hormones. That comes down to our perception of stress and pressure. If we place extraordinary expectations on ourselves about what we need to achieve and who we need to be for the people in our lives it can drive us to feel huge pressure and a sense that everything is urgent, which in turn stimulates our stress response. We need to learn how to reserve urgency for those moments when urgency is really called for i.e. when you need to slam your brakes on in the car because someone pulls out in front of you. How does our posture affect our energy? Try this as an example. Slump your shoulders. Let your head hang forward and tilt your face down. Stay like that, and stand or walk around like that for a few minutes. Do you feel energised? Now pull your shoulders back, hold your head up, stand upright, open across your chest and face forward. Spend a few minutes like that. Which posture offers you more energy?

What techniques can we adopt to give us more energy? Again the list is quite long! But I like to encourage people to make small, incremental changes that they can sustain rather than trying to overhaul everything in their lives at once which can make it feel impossible. So if you’re wanting more energy, start by doing what you can and then stretching a little further. Recognise those things that you can’t change and accept that that is how things are for the moment. It might not be that way forever. Some suggestions for change include: prioritise your sleep and try to get to bed before 10:30pm as often as possible, reduce your coffee intake or take a break from it if you can, choose whole, real foods as close as they come to nature, commit to daily movement, try meditation, up your intake of leafy green vegies, say ‘no’ more regularly, and explore your perception of pressure and urgency. What has been the response to your TED talks on this subject? So many women have told me that it triggered an ‘aha!’ moment for them. I’ve been incredibly touched by the response it has received. How do you ensure you stay energised? I let myself have what I have. When you speak to people who are dying and ask them what they are going to miss in the world, they say the most ordinary things – their partner’s face, the feeling of their dog’s fur under their fingertips or the night sky. We have all of that now. So why not let yourself have what you already have. This is what joy is all about and joy gives us an irreplaceable depth of energy. How do you relax in your spare time? Reading and walking in nature are two of my favourite things. For more information, visit drlibby.com Exhausted to Energized is published by Hay House UK (Hay House) £12.99 hayhouse.co.uk

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BEAUTY

MARCH

d r a w r o F

We made it! Spring is in the air and it’s time to start thinking about moving more and getting outside and enjoying those lighter evenings.

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We’ve found some brilliant natural supplements to start looking great from the inside out, and they’re all vegan friendly.

Vida Glow Natural Protein Powders

These protein blends are designed to specifically improve the hair, skin and nails whilst aiding the body with muscle repair simultaneously. Instead of using cow’s milk Vida Glow utilises hemp seeds which offer one of the best sources of protein, naturally derived from plants. £34.95 available from vidaglow.com

Rep-Hair™ Hair and Nail Supplements These tablets help to maintain health and vitality when our diet may be lacking essential nutrients and are free from all additives, sugar, lactose, gluten and yeast. Natural ingredients include horsetail, biotin, riboflavin, vitamin B6 and folic acid. £13.99 available from tintsofnature.com

Ojamin Herb & Fruit Tonic Ojamin was originally created in India in 1971 by LK Tate, who was diagnosed with diabetes aged 44. Resolved to heal himself, he began studying Ayurveda and was inspired to blend a mixture of various natural herbs and fruits including turmeric, basil and watermelon seeds. The result was a restorative tonic whose active ingredients eased his diabetic symptoms and, he believed, contributed to a long and healthy life of 100 years. Ojamin can be used for daily wellness or suitable for anyone who needs a nutritional boost. £29.99 available from ojamin.com

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eyes

IT’S IN YOUR

Gatineau Miracle Eye Contour Cream Designed to create a ‘no-filter-needed’ airbrush effect whilst hydrating the delicate periorbital skin, this cream is a lightweight treatment that instantly adjusts to your skin tone, lightly concealing dark circles and imperfections whilst simultaneously boosting the complexion with vitamins and antioxidants. £27 available from gatineau.co.uk

Katherine Daniels Instant Effect Eye Mask The mask achieves visible results after just one application, ideal for special occasions. For sustained visible effectiveness use twice a week as it activates cellular functions to firm the skin and re-ignites youth mechanisms. Skin around the delicate eye area looks visibly luminous, plumped, smooth and hydrated, firm and revitalised. £58 available from katherinedanielscosmetics.com

A’kin Correcting Eye Gel A cooling, fast absorbing gel enriched with white tea, cornflower and vitamin C to gently tighten, refresh and brighten the fragile eye area. Clinically proven to reduce puffiness and dark circles. The size of a grain of rice is sufficient for both eyes. For extra cooling and soothing effect place in the fridge for 15 minutes prior to using. Re-apply several times a day to keep your eyes bright all day long. £24 available from akinbeauty.co.uk

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hair

CARE ABOUT Puff.Me Light This super-volumising powder spray is perfect for fine to medium hair. Formulated to give you instant volume, keeping your hair full of bounce without stiffness, It’s odour free and creates the perfect texture for updo’s and braids. Simply spray 2-4 inches from hair, focusing on the roots, then style for instant volume. £9.95 available from sallybeauty.com

Maria Nila Chist Fibre Cream This is a brand new defining fibre cream with a medium hold and low shine. Perfect for definition on short to medium hair. This is a climate compensated product that is vegan and paraben free. £24.99 available from sallybeauty.co.uk

Tints of Nature Hydrate Shampoo

Organic Head™ Argan Oil Detox Hair Mask

This fabulous smelling shampoo (seriously- it smells like Refresher sweets) is a unique formulation designed to actively protect your colour by keeping it locked in for longer. Nourishes, plumps and moisturises with a unique blend of natural and certified organic ingredients. Hair looks and feels healthier, is silky-soft to touch and bouncing with body and shine. Suitable for vegans and paraben free. £6.99 available from tintsofnature.com

An organic intensive hair treatment masque to nourish and revitalise with argan oil, coconut oil, and organic orange oil. From an award-winning range, developed by salon professional Daniel Galvin Jr and used at his Belgravia, London salon. Made in the UK and is Vegan Society registered. Try it - it works wonders. £7 available from ocado.com

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BEAUTY EDITOR’S CHOICE

Lippy Girl Vegan Lipstick - Abraca-Bam This premium line of lipsticks are made with organic and wildcrafted, natural oils and waxes. Using only natural mineral pigments they are 100% vegan, bee-free, gluten free and chemical free. Made with certified organic castor seed oil, jojoba seed oil, carnauba wax, and shea butter for the smoothest, creamiest finish which is both moisturising and long lasting with no bleed. The tubes are 100% recyclable aluminum. AbracaBam is a radiant orchid purple with a pearlized shimmer. Yes please! £12.50 available from botanicalbrands.com

Ben & Anna Persian Lime Deodorant These organic and vegan deodorants are made from baking soda which is known for its antibacterial properties, and arrowroot which narrows the pores and helps keep the skin dry and shea butter to mourish. Together they deliver a safe yet effective formulation free from aluminium and any other potentially harmful chemicals. Six delightful fragrances available. £9.95 available from benandanna.uk

SkinFood Tomato Milky Face Pack Don’t let the tomato put you off - this is an incredible mask that gives excellent results, whilst being a pleasure to use as it’s so soft and silky on the skin. It brightens dull skin while you sleep for a radiant, perky glow. Skinfood is a natural Korean skincare brand. £18 available from yesstyle.com

WRITTEN BY

HANNAH ANSTEE

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

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FASHION

FREE PEOPLE

Free People started off as a stand-alone boutique in the 1970s, a haven for the young people who sought out their own freedom in the clothes they wore. Over time it evolved into a more mature, contemporary brand. The Free People woman is intelligent, creative, confident and comfortable in all aspects of being. She pushes limits in the name of adventure. Letting creative juices flow and manifest in everything she does, she smiles and dances to a beat that’s in her own heart. Free People is a brand that allows women to appreciate the line of clothing that caters to their intelligence, creativity and individuality, while keeping with its great quality and affordability. In 2014, the company evolved again and launched FP Movement to inspire and challenge our girl in new ways. Born from a passion for yoga, a deep curiosity about wellbeing and wellness, and the belief in natural beauty, FP Movement was created as a destination to reflect a life well lived from the inside out. From the studio to the street, for yoga, dance, run, and all workouts in-between, FP Movement is designed using signature technical fabrics that reflect the transformative power of movement. freepeople.com

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WEARABLE X Wearable X, the Sydney-born and New York based modern lifestyle brand and wearable technology innovator, has launched its first direct-to-consumer product, Nadi X. Nadi X is a line of apparel with woven-in technology for easier yoga. Designed with sensors in the hips, knees, and ankles, Nadi X guides yoga flows with gentle vibrations. Nadi X is engineered to provide real time feedback through gentle pulses that draw awareness to the focal points of each pose in yoga. Accompanied by a companion mobile app (currently for iPhone, with Android to come), Nadi X provides step-by-step instructions on how to move into each yoga pose. A small, rechargeable ‘Pulse’ clips behind the upper left knee and powers the sensations in the pants. The frequency and intensity of each vibration sequence encourages physical orientation in each pose.

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“I was never really good at yoga and felt intimidated whenever I would explore a new pose,” says Billie Whitehouse, co-founder and CEO of Wearable X. “Throughout creating this product, we worked with over 50 yogis across three different continents to understand the importance of alignment. We are proud to redefine what it means to be a modern lifestyle brand by combining fashion and technology. The companion app connects to the pants via Bluetooth and is catered to everyone practising at home.” wearablex.com

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BLOSSOM YOGA WEAR

Blossom Yoga Wear was born out of desire to create fashionable, quality yoga wear at an affordable price, which you can wear all day long, from your morning yoga to a night out. These beautiful and dreamy printed yoga leggings in hues of blues, greens and pinks will bring out your inner mermaid! They are made from high-performance quality technical fabric and are perfect for yoga, Pilates, the gym, general activewear, or simply as everyday leggings. The leggings are available with a beautiful flamingo print, or panelled yoga leggings with mesh panels that are subtle enough to give you a fashion hit without exposing too much flesh. Or chose the classic black leggings with a subtle mystical printed detail that will have you looking on-trend.

All Blossom Yoga Wear leggings come with a flattering high waist as standard, offering the ultimate comfort and support, and feel like second skin. They’re also breathable, moisture wicking and quick drying with the added comfort of four-way stretch and flat lock seams for extra durability. These yoga pants are sure to become your favourite fitness leggings. blossomyogawear.com

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MANTRA

JEWELLERY

Mantra is meaningful jewellery designed to inspire and uplift. Each piece of jewellery symbolises a specific mantra, intended to make a positive impact on the way that you feel. We believe mantras change mindset. They bring motivation, they strengthen resolve, they give focus, they inspire and uplift. Most powerfully of all, they bring self-belief. Wear your piece of jewellery and hold onto it, to bring your mantra to mind. Mantra jewellery makes a powerful and thoughtful gift, because it expresses a message in a way that is personal, portable, precious and permanent. As founder Jo Stroud says, “Jewellery can’t change the world. But it can change the way you feel. And that can change your world.” mantrajewellery.co.uk

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THE FIVE

ELEMENTS

IN YOGA

Everything and everyone is composed of the five elements: Ether, Air, Fire, Water and Earth. Collectively they are known as ‘Panchmahabhuta’ or the ‘great elements’. The rishis believed that in the beginning the world existed in an unmanifested state of consciousness. From that state, the subtle vibrations of the cosmic soundless sound ‘OM’ began to manifest. Out of the vibration of OM appeared the Ether element. This ethereal element then began to move: its subtle movements created the Air, which is Ether in action.

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The movement of Ether produced friction, and through that friction heat was generated. Particles of heatenergy combined to form intense light and from this light the Fire element manifested. So, Ether manifested into Air, and the same Ether then further manifested into Fire. Through the heat of the Fire, certain ethereal elements dissolved and liquefied, becoming the Water element, which then solidified to form the Earth. In this way, Ether manifested into the four elements of Air, Fire, Water and Earth. From Earth, all organic living bodies, all vegetation, animals and even man, are created. So, we can see that it is from the Five Elements that all matter, all living things and all energy is created. The five elements exist in all things. Everything in the universe is made up of these five elements and most complementary medicines realise that these five elements not only form everything around us but they also affect everything around us. They represent the five qualities of energy that we experience daily in our physical, mental and emotional lives. These five elements are everywhere and are always together in all things but in various different proportions. Life is ever changing, so the five elements also change and vary according to what is going on each day and as each element changes, they also affect changes in each of the other elements. We need to learn how to keep all the elements in balance so that we create and maintain harmony within both ourselves and the environment. The key to harmony is to honour the ancient wisdom of wellness and healing through understating ourselves and the elements and how each impact on the other. Every decision we make should be done through an awareness of how everything is connected and how the elements of the outer world are mirrored in our own bodies. When elements are balanced, we are in harmony within ourselves, we feel stable and energised, and are then able to maintain high levels of health and wellness. When our elements are out of balance, everything within ourselves and the natural world is disrupted and out of balance.

“Learn to live more holistically within yourself and with everything around you so that you find the peace and harmony that comes from living with and understanding the five great elements.”

The path of yoga and the path to balance require that we learn to bring harmony to our outer and also our inner worlds, by learning and understanding each of the five elements and how they affect us, only then can we can start to tailor our yoga practice and our daily lives in such a way that they nurture ourselves and the environment.

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The element of Ether or ‘Akasa’, is the subtlest of the five elements, it is always present and part of every practice. It is the space in which everything exists and acts. All sound is transmitted through space, so Ether is related to the Vishuddha chakra which is located in the area of the throat and is directly related to the sense of hearing and sound. To bring more of the Ether element into your practice, you need to do long expanding asanas and sequences that give you the space and freedom to move with the breath with ease. The power of sound and the use of mantras, especially the mantra OM from which the element of Ether was produced will help you connect with and maintain balance with this first element. Try chanting the mantra OM at the beginning and the end of your daily practice so that you begin and end with the element of Ether as a way of reminding yourself that all came from the powerful vibration of this mantra.

The Element of Water, ‘Jala’ or ‘Apas’ reminds us of the everconstant changes within ourselves and our environment. The human body is made up of around 60% water, the fluids in our bodies move between cells and through vessels of the body carrying nutrients, wastes, antibodies, and hormones. Water is vital to our very existence. The element of Water is connected to the Svadhistana chakra as this is the main area of the body that is concerned with fluidity and liquid. Therefore, to balance the element of Water in your practice, you need to learn to flow with grace and fluidity through the asanas and focus on postures related to the sacral area. Incorporate more hip opening asanas into your practice and spend some time in Sukhasna or Padmasana at the end of your practice, allowing your hips to open and all the shifts and changes in your body assimilate as you sit in an easy comfortable position.

The second element is Air or ‘Vayu’. The Air element is hugely significant in yoga as it is related to our prana, our life force, it is fundamental to our lives. Air flows freely throughout the body, controls breathing, feeds the cells with oxygen and helps to give movement to biological functions. To do a yoga practice focused on the air element, you need to incorporate a great deal of attention on the breath integrating the breath into your practice. A Vinyasa flow will help you learn to move with the breath through the asanas. You should also include a longer pranayama practice, noticing the effects controlling your breath has on your body and your mind. The Air element corresponds to the Anahata chakra and the sense of touch. So, incorporating more mudras into your daily practice will help you balance the Air element and bring more air into your practice.

The element of Fire, ‘Tejas’ or ‘Agni’ is found in the heat and energy of the body. Fire exists in all metabolic processes and chemical reactions in our bodies. It is a transformational force; it promotes appetite, digestion and metabolism converting food to energy, creates thought processes and bodily impulses. It is related to the Manipura chakra and the area around the solar plexus. Connecting with the element of Fire requires care and devotion as you need to feed a fire but also make sure that it does not get out of control, so you need to learn to become more conscious of your inner fire and how to keep it balanced. A fire-based practice should include a more dynamic practice focusing on the area of the solar plexus, so incorporate lost of twists and Plank and Navasana to help activate your inner fire and leave you feeling warm and radiant.

Air is also the key element needed for fire to burn so balance both elements by placing your thumb (representing Fire) on your index finger (representing Air) in Jnana Mudra. This will balance both elements and help bring everything more into balance.

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Becoming more aware of the five great elements and how they influence you will help you lead healthier and more balance lives. So, try taking your yoga practice and meditation outside every now and then, feel the Earth beneath your feet, look up to the sky, watch the clouds go by and become more connected to all and everything around you, nurturing body, mind and soul. Learn to live more holistically within yourself and with everything around you so that you find the peace and harmony that comes from living with and understanding the five great elements.

WRITTEN BY

The final element is Earth or ‘Prithvi’. Earth represents the solid state of matter. Earth is heavy, hard, stable, compact and rigid. It is connected to the Muladhara chakra and our connection to the earth, giving us stability in the body and the mind. To connect and ground with the Earth, you need to establish a slow, steady practice, focus on a nice long exhale to help pull you down towards the Earth. Use more standing asanas in your practice and use the Bandhas to help you establish a solid foundation allowing you to really root and ground into to the Earth element. Try incorporating some balances into your practice to improve your focus and concentration and to help you find even greater balance upon this Earth.

JULIA WHITE

JULIA IS A YOGA TEACHER AND AROMATHERAPIST WHO PASSIONATELY BELIEVES IN A HOLISTIC APPROACH TO LIFE AND INCORPORATES SEVERAL DIFFERENT THERAPIES INTO HER PRACTICE FOR THE ULTIMATE IN WELLBEING. WWW.JWHITELONDON.COM

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MIND

MEDITATION

101 Be like a child!

First of all, I would like to thank the folks at Yoga Magazine for the opportunity to share some inspirations on meditation. My hope is that over a few articles, I might be of service in encouraging you into a deeper and more fruitful meditation. Let me start where many of you may have begun, ‘mindfulness’. Mindfulness meditation has quickly entered into the common lexicon, and has served to make the concept of meditation quite popular. And by its name, you might get the impression that meditation is a deep thought process. Nope-it’s not that. In fact, the very highest states of meditation happen in the complete absence of mind. This is typically met with a big “Huh?!” response.

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“AT THE APPROPRIATE TIME, HER PARENTS PLACED HER ON HER TWO FEET AND ENCOURAGED HER STEP-BY-STEP TO WALK, UNTIL SHE GOT BOTH THE GIST OF THE TASK AND THE STRENGTH TO ACCOMPLISH IT.”

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In the name of full disclosure, I am not a practitioner of ‘mindfulness’. (I would call my style of meditation ‘heartfulness’!) Let me be bold here: mindfulness is terribly misnamed. It’s actually just the opposite! Anyone who has begun any type of meditation quickly discovers the mind is already quite full, sometimes painfully! Furthermore, the mind is more than willing to fill any silence with a new round of thought. My own Teacher, Sri Chinmoy, would often call it a “monkey-mind!” Mindfulness is actually ‘mind-emptyingone pointed-ness’. From MY meditation background, I would refer to this aspect of meditation as ‘concentration’. In and of itself, it has tremendous value. But it is only the beginning - an excellent beginning - but there is much more to meditation. We’ll visit this mind-meditation thing a few articles down the road, but first some ABCs. Notice I emphasised the ‘MY’ in my meditation. Each of us has a unique inner personality. As such my style of meditation will likely be different than yours. We may all speak a language, for example English, but we each have our unique inflections. So, whenever I have spoken of meditation, it is always with the hope of appealing to a broad range of interests. Allow me to begin from an unusual perspective: what meditation is not! And, in doing so it will hopefully clear the way for you to quickly experience the deeper sense of well-being that comes with proper meditation. There are two “nots” to start off with: Meditation is NOT the technique. Meditation is NOT thinking. No, the technique is not the same as the meditation itself. As adults, we want an instruction manual. Step 1 is; Step 2 is, etc. As adults, we too often jump right into the instruction set and get lost there, losing sight of what the goal is. So let me emphasise again: there is a difference between ‘the technique’ and ‘the meditation’. This can be a source of frustration in the beginning. For example, almost every school of meditation has as its first step quieting the mind. But, if you then struggle with quieting your mind, you might conclude that “Well, I couldn’t even get the first step!” Don’t get hung up in the issue of whether or not you are performing a technique perfectly. This is a common mistake which I call ‘technique syndrome’. (This is an issue that comes with adult method of processing.) Let me paint a different picture which will illustrate what I mean. Imagine that you are standing at the ocean shore and you want to experience the water. Now, there are many techniques to get into the ocean. Some people may fearlessly run or dive into the water. Others may walk in steadily, unerringly. If you’re like me, you go in up to your ankles and then run out as soon as any threatening wave comes your way! The ocean slowly draws me into it.

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Clearly, there are different ‘techniques’ to get into the water, but the technique itself is not the thing that you seek. What you seek is to experience the ocean itself, that is, the experience of being wet. In exactly the same fashion, there are many different techniques to lead you into meditation, but the technique itself is not the goal. The goal is to experience the inner ocean—to be washed over by our own inner ocean of consciousness. The technique is only important to the extent that it gets you into the water. You may recall I suggested that technique syndrome comes from ‘adult’ processing. Here’s why. Consider the infant learning how to walk. I had the wonderful opportunity to experience this first hand with my niece, Madison. I spent a lot of time with her during her first year and watched her learn to walk. At the appropriate time, her parents placed her on her two feet and encouraged her step-by-step to walk, until she got both the gist of the task and the strength to accomplish it. In this case, the parents knew the child’s capacity long before the child did and encouraged her to walk. Apart from this, there was no instruction set. She wasn’t told, “Okay Madison, first recruit your quadriceps muscle on the left and simultaneously the hamstrings muscle on the right. Now reverse.” There was no language - only example and encouragement.

Needless to say, Madison did not succeed on her first attempt. How many times did she fall on her way to her first successful step? Yet at no time did she ever say, “Hey Mom, I need a new technique”, or give up the task entirely saying, “Hey Dad, I’m going to stick with crawling, I just can’t get this walking thing down.” No. Instead, she simply brought her constant enthusiasm to the task, despite not knowing exactly what the goal was or how to get there. This is precisely the attitude we should have when we approach our meditation. We are entering into a new, unexplored world - an inner world. Like a child, we don’t know what that really is, or where the goal rests. So bring the enthusiasm of a child to the task, and you’ll take a very giant step towards a fruitful and fulfilling meditation.

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

WRITTEN BY

PRADHAN BALTER

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BODY

A HIGH VIBRATIONAL

APPROACH TO HEALING THE

WORLD

From dawn to dusk, the chants of ‘Archana’, the 1,000 names of the Divine Mother, vibrate around the temple devoted to the Indian Goddess Kali in Amma’s ashram, Amritapuri. The thin finger of land between the Kerala backwaters and the Arabian Sea in southern India is the birthplace of Amma, known around the world as the ‘Hugging Saint’. The state of Kerala is also the home of Ayurveda, a holistic system to both heal and prevent disease. Originating over 5,000 years ago as a means of fine-tuning the body, mind and spirit for optimum health, it includes the deep detox practice known as ‘Panchakarma’ in which treatments, such as Abhyanga and Shirodara using warm oil, are prescribed according to body type. At Amma’s ashram they are, perhaps uniquely, administered by devotees chanting ‘Archana’ as a monastic discipline.

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“It’s a sadhana, or spiritual practice, not a spa”, says one of the doctors at the Panchakarma clinic, which along with a detox diet prescribes rest and meditation. While locations all over the world may offer the deeply cleansing experience, which facilitates the purging of negativity in both mind and body. Here at Amritapuri participants are encouraged to approach anything that comes up with real awareness and compassion, an approach that is at the heart of Amma’s teachings. Also known as ‘Mother’ or ‘Mahatma’, Amma gives daily darshan or ‘blessing’ whether in India or on her almost constant world tours. Not confining her work to loving hugs, the infinitely practical Amma has been recognised by the United Nations for her humanitarian work helping the world’s poor. As part of her ‘Embracing the World’ initiative, Amma gave $23 million in relief aid when the 2004 tsunami struck, has instigated groundbreaking women’s and yoga projects around the globe and has also adopted 100 Indian villages.

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At the Ayurvedic hospital she founded across the sliver of backwater from the ashram, treatment is given free to those in need. In its Ayurvedic garden, traditional medicinal plants are grown and made into treatments by the resident brahmacharis, or ‘monks’. Although Panchakarma is also offered at the hospital, it is only in the ashram clinic, an annex of the Amrita Ayurveda College and Hospital, that it is accompanied by the chants of Archana. Some describe their positive vibrations as an energetic shower that nourishes and heals the mind, body and spirit. Easily digestible food is part of the programme, which in India means a very simple menu consisting of little more than plain dosas (rice pancakes) and kitchari (dhal and rice with ghee). This can be a challenge, although local delights such as fresh coconut water and tulasi (‘holy basil’) herbal tea provide some delicious relief.

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“Being in Amma’s presence seems to bring to the surface whatever is going on for us. Being in unconditional love while conscious of the nature of awareness is deeply and inherently healing” The treatment is as holistic as the life of the ashram itself, which has love and community at its core. The effect of Amma’s presence is powerful for many, as are the results of Panchakarma. Awareness and compassion are at the heart of the two-part strategy to deal with both disease and daily life in the ashram. Residents and Panchakarma participants are presented with useful examples of ‘compassionate mindfulness’ such as nonjudgment, non-attachment, acceptance, patience and trust.

After Panchakarama some people report a deep relaxation of body and mind and a dramatic improvement in mental clarity. Others experience the disappearance of long-term medical complaints such as migraines and a dramatic drop in inflammation, the precursor to degenerative diseases from Alzheimer’s to cancer. “The effects of the treatments are powerful, even although they may feel subtle”, one of the doctors tells me. “Imagine your whole body being filled with golden light, like stars, or the light from sparklers”, says Amma in a meditation at the beach backed by cashew and banana trees. “It is highly beneficial for health and wellbeing”, she says, something that scientific studies support. Singing of bhajans and teaching of Amma’s Iam meditation technique which includes visualising light in the body are all part of the methodology aimed at raising our individual vibration.

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There is something innately accessible, practical and holistic about this work, which runs the whole way through Amma’s endeavours. Her Amrita yoga programmes in India and other parts of the world are very focused on people’s contemporary needs and their innate potential. Their aim is, like Amma’s women’s projects, to empower and to help us realise our potential, which is our greatest service to the world. With 50 centres worldwide working in the corporate world, education and universities and a 30-year-old yoga programme in the ashram offering outreach and retreats, Amrita’s core message is that awareness in every moment is the essence of yoga. It is also the message of the Iam meditation, which aims to bring out the inner light of our soul. The ancient chant ‘Loka Samastha Sukhino Bhavantu’ daily echoes around the ashram. This prayer for all the beings in the world to be happy and free is made in Sanskrit. Its sounds hold the primordial power of the heart of creation, the highest universal vibration. The ashram’s Ayurveda clinic has its own chant for wellness, which could be described to act as an audial meditation and a high vibrational healing. “Being in Amma’s presence seems to bring to the surface whatever is going on for us. Being in unconditional love while conscious of the nature of awareness is deeply and inherently healing” sums up one of the doctors at Amritapuri. Panchakarma accelerates this process, as does the unique community at the ashram. There is an increasing body of wisdom even in traditional Western medicine that ‘community heals’, which is both Amma’s and Amritapuri’s approach. For more information, visit amritapuri.org and embracingtheworld.org

JANE EGGINTON

JANE IS A YOGA TEACHER AND HIGHLY EXPERIENCED TRAVEL AND HEALTH WRITER. SHE WRITES ABOUT YOGA FOR A RANGE OF PUBLICATIONS INCLUDING THE HUFFINGTON POST.

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WRITTEN BY

Images from the Mata Amritanandamayi Center

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SPIRIT

THE EARLY BRITISH YOGI A LOOK BACK AT ERNEST WOOD “Man has in himself great potentialities for unfoldment, when he tries.”

Shortly after arriving in India at the turn of the twentieth century, Ernest Wood encountered a man who was locally known as someone with a powerful ability to focus his mind and affect the thoughts of other people. When Wood asked him for a demonstration, the man wrote something down on a piece of paper, gave it to Woods instructing him to put it in his pocket. Then he presented Wood with a deck of cards asking him to shuffle them and place them face down on the table. Finally, he invited wood to select any single card. After Wood randomly picked a card, the man instructed: “Now look at the card and the piece of paper I gave you earlier.” Wood was astonished to see that written on the paper was the name of the card he selected. The man then repeated the same demonstration with several other people were standing nearby observing.

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Expanding that incident, Wood said that the man was not a magician using sleight of hand, or illusion, or a deck of cards specially crafted for magic tricks. The man was a Yogi who had developed an impressive capacity to control thought. Wood asked the man if he would be willing to explain how was able to do this. Without hesitation, the man said there were two steps. First, he visualised a card in his mind and then wrote that card down on a piece of paper. Secondly, he transferred his thought into Wood’s subconscious mind prompting him to select the card written on the note. The Yogi said that his method seldom failed in this “game.” Ernest Wood was one of the earliest British Yogis. He was born in Manchester, England on August 18, 1883. In his teens he became intrigued with Buddhism, Yoga, Vedic teachings and Sanskrit. Seeking deeper learning, he moved to India in 1908 and would remain there for more than four decades. For employment, Wood served as headmaster at several schools and colleges where he also taught physics. In India, he continued studying yoga and Sanskrit learning from highly established Vedic teachers who were impressed with both his desire and his discipline. Wood began translating and publishing some of the earliest English versions of the Bhagavad Gita and Patanjali’s Yoga Sutras. He also authored several books dealing with Eastern spiritual practices. Some of his titles include Practical Yoga: Ancient and Modern; Concentration: An

Approach To Meditation; Great Systems of Yoga. He also published a popular Dictionary of Yoga offering definitions and explanations of Yogic concepts with penetrating insight and impressive clarity. Under the entry ‘Bhagavad Gita’ he offers this description: “A great scripture of India, in which a divinely illuminated spiritual teacher is presented as teaching a very eminent man of the military caste the art of spiritual living.” Explaining the Eastern view of peace, he writes: “That state of mind in which there is no internal conflict and all outer things are received equally and equably. It is possible for the yogi to be at peace with the world in the midst of activity, and whether the world is at peace with him or not.” And, his definition of yoga is concise and precise: “Literally union. The state of a man when his life of action and thought is entirely in harmony with the very source or root of his being.” Wood and his wife, Hilda, became acquainted with educator Dr. Maria Montessori who was then living in India. Impressed by her philosophy of education, Wood and Hilda, moved to the United States where they established the country’s first Montessori school in Houston, Texas (1962). Ernest Wood died in Houston on September 17, 1965 just a fews days after he completed his translation of a philosophical writing by the 8th century Indian sage, Shankara. It was posthumously published and entitled The Pinnacle of Indian Thought.

WRITTEN BY

VICTOR M. PARACHIN

VICTOR IS A YOGA AND MEDITATION TEACHER IN THE USA. HE IS ALSO THE AUTHOR OF NUMEROUS BOOKS ON EASTERN SPIRITUAL PRACTICES. HIS LATEST BOOK ‘U BUDDHA’ IS AVAILABLE FROM ULYSSESPRESS. COM AND AMAZON

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WORDS OF WISDOM FROM

ERNEST WOOD “Wisdom, in the sense of enlightenment, is not accumulate knowledge, is not attainment, is not something found, but is realisation of the essential truth.” “Perfection or nothing is not a good motto for the beginner in any art.” “The aim of Yoga is realisation or direct experience of Unity.” “Fear is rarely useful in civilised human life. Caution should take it’s place.” “Do not, therefore, think of meditation as something to soothe you when in trouble, or as a means of escape from the world, but think of it as the way to rise to a higher platform of consciousness, so that, facing the world with that new consciousness, you will attain greater reality.” “One should receive success and failure equally, without elation or depression.” “Buddha was a reformer, fighting against both scholarly and worldly errors, including social castes and religious creeds.” “We can deliberately cultivate a mood by concentrating upon it, and thus can predispose the mind to certain associations of thought.” “Much can be and in fact is gained from our own and others’ failures as from the successes.” “It becomes necessary to realise that the body is not conscious, but we are conscious of the body, also that the mind is not conscious but we are conscious of the mind.” “Harmony is the inlet of God into the mind, so that the mind acts in obedience to a law above mind - and that law is unity.” “Compassion was so much stressed by Buddha that many regard it as a prerequisite for enlightenment.” “Regular practice of control of mind is the best means of escape from envy, jealousy, resentment, discontent, delusion, self-deception, pride, anger and fear.” “Be brave and face the world with clear thoughts, intelligent love, and enlightened will.” “When purpose and pleasure are brought together work becomes play.”

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Relaxation MASTER

Learning how to relax is essential for overcoming fear, anxiety, unwanted emotions, insomnia, stress-related issues and destructive thoughts.

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With symptoms of these conditions becoming ‘normal’ overtime, it is not unusual to lose sight, no longer recognising just how un-relaxed we are. The differences between the two only become obvious once the experiential level of relaxation arises. In that time we start to want to pay more attention to becoming relaxed, simply because it feels good. Once deeper states of relaxation are experienced we intuitively adhere more to this, eventually sustaining relaxation, even when fears or unwanted emotions arise. We can’t control what happens outside of us, but our inner world unlimited with possibilities and unconditional love, demonstrates very clearly how to take responsibility of our wellbeing. Once relaxation ingrains deeper into the psyche it starts to create new, positive ways of being. With feeling good being the opposite to fear, it is important to understand fear isn’t necessarily a negative reaction, but our reaction to fear is what further develops further contraction and resistance. For example, while perceiving fear as a negative, our reaction amplifies the expression of fear in the psyche and exasperates - fear of fear itself creates more fear, or feeling angry with yourself for being angry, thus multiplying anger.

In both instances, positive outcome is very small since reacting impedes us from making conscious choices in the moment. By cultivating more relaxation of our being, we create space for conscious choice by responding and not reacting. Fear and anger begins to dissipate thus deeper wisdom arises. Let’s contemplate for a moment on what positive effects fear might present to us. We experience raw sensations that induce acute alertness. That very same heightened sense pushes awareness into expansion, within the present moment. Emotions and feelings become vivid and more alive. This truly wonderful raw energy when put to correct use not only brings life to its magnitude, but also saves your life in some situations. This can only be a positive. The same applies for anxiety/stress and other conditions mentioned previously. But the transmutable only takes place upon creating space in the mind, starting with relaxation. Once any physiological and psychological issues clear, we can recondition and reprogram to live intentionally through making conscious choices and decisions to live being free to act, instead of reacting to events and people.

“Try not to perceive this expression morbid, in fact it’s far from it since it’s the dying of the ego.”

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In the final stage of relaxation bliss is experienced. Without repetition of negative thought, or simply no longer effected by so-called disturbances of the mind, no longer reacting, no longer resisting, no longer contracting to life. Instead a relaxed, more open body and mind from where deep peace and inherent bliss starts to arise. Of course, relaxation needs to be reinforced through regular practice for its effect to become spontaneous. Having let go and relaxed, we can now say we are in Yoga Nidra or Corpse pose, a mini death. Try not to perceive this expression morbid, in fact it’s far from it since it’s the dying of the ego. Such characteristics of the ego are fear, anger, self-destruction and hurt etc. Once these characteristics dissolve the feeling can be seen and understood as illusionary, a consequence of awakening into a ‘new you’.

the final stage of deep relaxation, an immersion of the whole integration and absorption of truth, is bliss. As in Samadhi (translating to putting together) what is putting together is the mental condition as in Adi, equanimity between thoughts where there is no longer a fight with the mind (resistance, contraction, tensions and so on). Moving into Relaxation as the master should precede each of the following techniques:

Only when the body and mind is relaxed healing and clarity arises.

Therefore, this conscious sleep or relaxation of rotating awareness around the whole body is like the rising of a new dawn. In the same way the process of autumn sheds its layers, there unfolds a blossoming of colours and radiance bringing out the aliveness of what’s hidden within: deep peace, beauty and pure love. You see, you can’t really feel and give love when in a contracted state. So this,

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“Attentively listen for the warm voice of your soul through subtle vibrations or sensations ‘lighting up’ the fire of our hearts.”

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Technique 1: Moving into Relaxation Dissolution of tensions, burdens, fears and emotions for full body and mind total relaxation. Master relaxation (often applied after a yoga practice), its reason being that by moving the physical body a certain way helps dissolve surface tension and emotions that otherwise block us from the ability to relax. This supports the practitioner into deeper relaxation at the cellular level for healing to take place. Dissolving tensions and healing is the first and most basic stage of balancing and harmonising the physical, emotional and mental body for us to go deeper. If in the stage where emotions have become so intense, for example you feel literally hijacked by anger, yoga is not advised. Connecting with nature, walking in the elements or swimming in the ocean is more effective to lift such heavy energies as anger or depression. If you can’t manage to swim in natural waters, then technique 2 will help, as its radical effects are known to transform anger to peace. Walking meditations are excellent to calm anger, by way of deliberately slowing down your pace while visualising with every footstep a breath. The relaxation may be performed without yoga, but a preparation helps ease the transition. This completes with a technique ‘lighting the fire of the heart’, also known as ‘blowing on the embers of the heart’. A meditative practice of Hridaya yoga developed by Sahajananada, ignites even the dimmest of light in our hearts through drawing on the breath. Just like blowing on the embers, by using the breath to caress the inner walls of our chest we ignite the fire of our hearts. Attentively listen for the warm voice of your soul through subtle vibrations or sensations ‘lighting up’ the fire of our hearts. This listening attention is nurturing. Allow time for the absorption of energy where within the great dome of our ribs, we connect more deeply with self for the transmutable to take place. Acceptance arises and expansion of awareness.

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HOW TO PERFORM Lie comfortably on the ground, free from any obstruction or constriction, making sure you are comfortable in your clothes. Close your eyes. Let go, your temples are soft. Gently part your teeth. Feel your body on the ground, allow yourself to let go. Let go of thoughts, word by word; let each letter fade from the mind. Back of the head cool and calm. Notice the natural rhythms of your breath. Inhale freedom - exhale that which holds you back (known and unknown). Inhale positivity - exhale negativity. Deeply inhale light - exhale dark. Bring awareness to the space beneath the soles of your feet. Be aware of this space, of any sensations. Move awareness up both legs, awareness lovingly holds the muscles of both legs. Feel the space in the body between the ankles and hip joints. Bring awareness to the space above your palms. Be aware of this space, any sensations. Move awareness up both arms, awareness lovingly holds the muscles of both arms. Awareness in between the shoulders, spaciousness within the great dome of your ribs. Shift awareness inside the deep space of the pelvis, spaciousness. Now push awareness up the whole of your back, neck, back of the head. Shift awareness to the base of the spine; draw a luminous light from the base of the spine up into the crown. Your left brain is relaxing, your right brain is relaxing. Feel the air flow through both nostrils and inside your throat, spaciousness, and expansion. Shift awareness inside the torso. As you breathe in belly rises, as you breath out belly falls. Shift awareness directly to the centre of the chest, inside the chest. Start to feel the breath caress the inner wall of your chest. Air moves in and air moves out of the lungs, carrying fresh life and light. Be aware of sensations without analysis, judgement or label, just notice. Persevere until sensations become obvious and intensify. You may experience emotions, sensations or both. Emotions of joy, love, compassion, nostalgia, feelings of mystery or a calling. Physically it could be a warming, vibration, openness, tenderness, maybe pain, tightness or constricting. Deny nothing, continue to assess, absorb allowing the expression of your inner voice to speak through sensation. Continue to dwell inside the chest for the power of the heart to expand inside and unfold outside simultaneously.

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Technique 2: Soothe and Replenish: Healing the Kidneys Visualisation Here, an individual’s creativity via imagination arises effectively for realignment of both superficial and deeper layers of emotions, by developing positive sensory responses. When emotions and fear exasperate, it is important to heal during these phases as our glands become very strained after working hard, sending signals of flight, fright and flight, a consequence of reaction. This endurance results in a wired nervous system or frazzled nerve endings where the glands of the kidneys dehydrate and ache. This beautiful technique helps rehydrate and drench the kidneys with fresh energy. It is restorative and rejuvenating, and is cooling and calming for headaches, anxiety and insomnia. Make sure you drink plenty of water. Approach with a sense of detachment. During visualisation all passing phenomena, colour, from and so on, is exactly that – passing. While it can be very powerful it is not the ultimate truth of who you really are. Avoid becoming lost or attached to fantasy creating further illusion, as with any shadows that may surface. Be aware that too much attention given to shadows pulls us deep into the stories and keep us stuck in those realities. Just a tool for healing this is not something we need to hold or grasp onto. Letting all come and go gives more potency to healing. By self-inquiry approach asking, “Who am I? or “Who is experiencing the sensation?” we can develop detachment of all passing sensations and phenomena. This is a simple approach yet when applied with sincerity this revelation of self-inquiry is one of profundity.

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HOW TO PERFORM Let your brain’s rhythms synchronise with the rhythmic pulse of the heart. Evoke a deep feeling of love, appreciation. Allowing for pulsing waves of energy to radiate, directing this above your lower back in the space of both kidneys. Awareness lovingly holding your kidneys nourishing the adrenal glands. Visualisation: Now see yourself surrounded by mountain peaks, nearby a lake plateau. Shimmering vibrations from the sun’s reflection, a bright golden warmth shining from above. The mountain water lapping at your feet. Walk into the shimmering lake. Merge with nature’s elements, from air into water. Keep walking until you are fully immersed. Glide blissfully though a crystal clear ocean of peace and tranquillity. Technique 3: Breathe into Freedom: Infinity Breath Technique Don’t worry if you first don’t feel anything, know that in time what needs to surface will. And trust what is surfacing, does because it’s ready to release. Ever felt sad for no reason at all? Consider this sadness you are experiencing is not actually yours but of another such as a friend or family member, and you have taken on their emotion. In the same way fear is a projection of many ‘faces’ of emotion within many psychodramas, conscious or not. Where there is fear or sadness doubt and confusion arise, faces of illusion. This perpetuates negative vibrations because fear anchors you in the safe pattern of the mundane, blocking you from your life’s full potential. Breathing into freedom is a process that removes such illusions. Clarity arises and you start knowing who you are, where you have been and where you are going in life. You can access and embrace in positive emotions again. You start to feel a quiet confidence and increase courage and determination.

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HOW TO PREFORM Watch the rise and fall of the breath - from inside the belly - long open breaths, take your time. Breathe in belly rises, breathe out belly falls. Make sure both ends of the breath meet, breath becoming circular. Keep watching the undoing of breath folding back into its core. Switch emphasis to inside the chest. Breathe in expand the chest, breathe out chest falls. Make sure both ends of the breath meet, breath becoming circular. Take your time watching expansion and contraction. Switch from belly to chest to chest to belly and so on. Breathe in belly rises, breath out belly falls. Breathe in chest expands, breath out chest falls. Breathe in belly rises, breath out belly falls. Continue. Focus while your attention switches from one into the other, looping the breath like the infinity pattern, keep watching. Now back to circular breathing - belly to chest. Breathe in belly, draw air up into chest, breathe out abandon the breath - simply exhale in no particular order. Breathe in belly to chest, breathe out let go. Make sure both ends of the breath meet, breath becoming circular. Now intensify emphasis inside the chest as you breath in and out. Keep going, watching any sensations rising. Any emotion / feeling surfaces to release. Notice with non-reactivity, accept to let it go. Allow light to saturate your body in freshness.

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Technique 4: Moving Past Fear: Guided Visualisation The beginning of positively/actively managing issues of fear and anxiety. Now you are relaxed, clarity starts to arise. We now start realising symptoms and triggers of fears and thought patterns and can begin to cut through illusions helping you ease into the ‘real you’. Exercises such as moving past fear helps though self-understanding. Perhaps in moments of anxiety or fear we say things and behave in ways we wouldn’t normally. Once understanding this is not the real you, that the fear itself has taken power over you and is controlling you, you can start to separate these two aspects of ‘you’. Creating space in this way between the two realities gives opportunity to begin approach of gaining back control of the real you. Reinstate the real you, which is unlimited potential. The visualisation of a destination points you to any place, work, person or situation you avoid, resist or become contracted due to fear or unpleasant experiences of the past that control your present and future. The intention is not to expect a particular outcome, but overcome fears though a safe and supported confrontation. All we are doing here is shifting or switching from one reality to another - a negative into a positive. It just takes a little effort and commitment to practice before it becomes natural, creative and even joyful.

HOW TO PERFORM Allow the rhythm of your brain to synchronise with the rhythmic pulse of the heart. Evoke a deep feeling of love, appreciation, allowing for pulsing waves of energy to radiate out from the heart. Commit totally and fully to your heart’s desire and of the highest intention for support, will and inner guidance. Walk your mind backwards through your day’s actions until you arrive in a moment where you smile deeply from inside. Moments that bring feelings of joy, excitement and vibrancy. Maybe the warm smile or gesture from a friendly face, family member, the sun, sounds of birds chirping, the surrounds of nature. Take yourself back further in time if you need. Keep being into this feeling of joy. When in a being of joy, look into the space in between the eyebrows, at the front of your mind. See yourself and where would you like to be? How would you feel once reaching your desired destination, how would it benefit you and others around? Let these questions breathe. You are in control. Put all your attention into that sensory imagination. See yourself. See it, feel it, again and again. The purpose of these instructions is to deepen your understanding and awareness when listening to the guided visualisation, meditation and relaxation recordings in the Master Relaxation EP. Change, heal and grow, develop more confidence, clarity and vision in the comfort of your own home. To listen to, or purchase the album, visit hridayayoga.co.uk/master-relaxation/

WRITTEN BY

NIAMH KAVANAGH

NIAMH HAS TAUGHT YOGA AND HRIDAYA MEDITATION FOR 14 YEARS. SHE IS A MYSTIC SEEKER, FACILITATOR, GUIDE AND MENTOR OF BREATHWORK, COMBINED WITH DIFFERENT DIMENSIONS OF CONSCIOUSNESS FOR TRAUMA RELEASE, HEALING AND SPIRITUAL GROWTH, BRINGING OUT THE ALIVENESS OF WHAT IS HIDDEN. NIAMH IS ALSO INVOLVED WITH UK TEACHER TRAININGS FOR BANYAN TREE SCHOOL OF YOGA (YA). CONNECT WITH NIAMH HRIDAYAYOGA.CO.UK

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NUTRITION

GET BURSTING WITH ENERGY WITH A

Spring Detox Some of you may be old pros at detoxing. Others might be a little apprehensive about doing a detox, but rest assured that I have designed this program so that you will never feel like you are on some magic diet! We are going to restore your body back into balance naturally by eating wholefood nutrition coming from real foods.

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You will emerge from this program not only feeling lighter and more energised, but armed with the knowledge of:

Regularly detoxing allows you to enjoy:

TIME TO

DETOX What is detoxification?

The importance of detoxing

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Not that long ago in historical terms we didn’t have processed foods, mass agriculture, or the levels of pollution we face today. Our bodies detox naturally, but they have not evolved fast enough to keep up with the increasing toxic load. When the body’s natural detoxification systems reach their limit, we begin to experience symptoms of over toxicity, which can lead to a host of health issues, such as: • Fatigue. • Food allergies or intolerances. • Skin problems. • Weight gain or inability to gain weight. • IBS, constipation or irregular bowel movements. • Poor immunity. • Headaches and migraines. • Joint pain and inflammation. • Hormonal imbalances. • Depression, anxiety or constant mood swings. • Trouble sleeping. • Low sex drive. • Sugar cravings. • High blood pressure. • Increase acidity. • Osteoporosis. • Diabetes. • Hormonal imbalances. • Fatigue. • Decreased immune function. • PMS. • Menopausal issues. • Heart disease. • Infertility. • Disrupted sleep patterns.

So if you suffer from any of these conditions, this is a great time to hit your body’s reset button by detoxing. Even if you aren’t experiencing any symptoms, it is recommended that everyone detox seasonally to give the body’s detox organs a break. So here’s the thing...detox has become such a buzzword. I find that people often think they can run out to the nearest health food store, buy a 10-day detox kit and voila! they are fully detoxed in 10 days. Unfortunately, it doesn’t work that way. We detoxify EVER SINGLE DAY, so as much as a detox kit can help, it’s with our food, managing stress and paying attention to toxins in our cosmetics and household cleaning products that TRULY assist in detoxification. We need to support the health of our liver, our main detoxifying organ, on an every day basis, along with the health of our gut in order to truly have vitality, optimal health and to assist our body in effectively detoxing. This is why what you eat is SO important and that’s why the meals designed for you in this program are essential for your health and detoxification. By following this program, you will release the toxins that have found their way into your organs, fatty tissues, and blood. Regularly detoxing allows you to: 1. Alkalise the body naturally. 2. Reduce sugar intake and eliminate cravings. 3. Improve the function of the detox organs and boost cellular health. 4. Improve digestive and gut health. 5. Increase mental clarity and focus. 6. Reduce inflammation and acidity.

“If you find emotions coming up, give yourself the space to sit with them.”

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Good health rests on the condition of our cells. Healthy cells require the essential components of:

feel your best.

WRITTEN BY

DETOXING DURING THE SPRING SEASON

JAMIE LLOYD

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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TRAVEL

Paradis Plage

pa S d n a f r u S , a g o Y

The Paradis Plage in Morocco isn’t a yoga retreat as such, although you can treat it like one if you wish. There are three yoga classes a day and luxury spa facilities so you can indulge yourself as much as you like, or if you’d rather, do a bit of yoga and then head to the souk for some shopping - it’s completely up to you.

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The surf, yoga and spa resort is about an hour in the car from Agadir, and a stone's throw from Taghazout, which was once a destination for hippies, and is now a cool surfing resort. The ambience in the hotel is friendly and I find that I liked being called ‘Madame’. It’s five star standards but without the pomp and pretentiousness - great. It feels quiet and I enquire if it’s because it’s Ramadan, the staff assure me that it always ‘feels’ quiet as the hotel has been designed for ultimate rest and relaxation. The yoga studio is on their private beach, it’s a very special place to practice, you can hear and see the waves crashing against the shore, yet there’s a stillness that prevails. The classes are taught in English by Karsten Kroll, their resident teacher. Karsten trained as a contemporary dancer and has been practising yoga for over 25 years, he now teaches all classes at Paradis Plage. The morning class is Vinyasa Flow, Karsten explains: “I’m getting people ready for the Sun Salutation and if I feel people can handle it, then I spice it up a bit. The lunchtime class is responsive to individual needs, help with postures and alignment. If people have something specific that they want to work on, then I can help them with that.” “The evening class is Yin, all of yoga is the Yang, this is the other side, about balance, taking time, patience and respect - perfect for combining with surfing.” Karsten also offers an energy clearing massage, Amma - a traditional Japanese massage, using acupuncture point massage, administered through clothing, and uses rhythmic percussions, stretches and energy scans. Relaxing and stimulating the body, which unlocks energy and provides a renewed vitality. Karsten is an enthusiastic, knowledgeable and gentle soul who is there to help you on your yogic journey, whatever you decide that may be.

"I fall off numerous times but it’s the best fun I’ve had in ages. "

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I speak to a woman at breakfast, Janet from Ipswich who’s here on her own. She was attracted by the relaxed approach to wellbeing that Paradis Plage offers. She stayed for seven days and went to two classes a day and had two treatments a day - she didn’t want to go home. Breakfast is a casual but delicious affair. Choose from freshly made crepes, omelettes, Moroccan pastries, tagines, yoghurts, fruits, cereals, juices, and a vegan diet is catered for. When I head to my first surf lesson the following morning, I’m extremely nervous, I’m not a strong swimmer and have certainly never surfed. At the surf school we are provided with wetsuits, given a few instructions, and then it’s straight into the water. It’s the perfect place for beginners as the seabed slopes gradually and you can walk out quite far before it goes over your head, although the waves are strong. We’re a small group of eight and we spend hours paddling out and returning to shore, not upright, but at least in Cobra stance -

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I fall off numerous times but it’s the best fun I’ve had in ages. The instructors are very skilled and supportive and a couple in the group do actually manage to stand up and ride the waves on their first lesson. I’m booked in for a hammam and massage, the spa area is a beautifully tiled and peaceful place. The hotel manager asks me: “Have you had a hamman before - some English women don’t like it?” I reassured him that I had, although as I walked off I couldn’t actually remember when. As soon as I got inside I realised why he’d asked me. You have to get naked, well almost, I was given some paper G-strings to wear and then taken into the steam baths. Here I was washed, exfoliated, oiled, and creamed with the utmost care and precision, it was a beautiful experience. This was followed by a massage of exceptional skill, starting with a gentle foot massage, full body massage, and head massage – heaven!

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“It’s special because you have the tradition of the Moroccan hammam combined with the best organic products of the spa.” I felt truly relaxed, renewed and cared for afterwards. Marie France Riera, the Director of Wellbeing at Paradis Plage explains why: “It’s special because you have the tradition of the Moroccan hammam combined with the best organic products of the spa.”

Paradis Plage manages to achieve that perfect balance of hassle-free wellness, luxury, and relaxation, for the beginner, the intermediate, or the advanced yogi. Prices at Paradis Plage start from €105 per night.

I experienced this on a trip to Souk El Had, which is the third biggest market in the world, and is about half an hour from the hotel. There’s a great sense of community here and I was made to feel very welcome, I didn’t wear a veil, but a lot of the women in Agadir don’t either. It’s enormous and the range of stalls is jaw-dropping, you will certainly get lost but it’s worth it, I got the most unusual pair of leather, hand-embroidered slippers for a mere £15.

ThomsonFly, Air Arabia and Easyjet all fly from Manchester to Agadir. For more information on Morocco please visit muchmorocco.com

WRITTEN BY

Marie France moved to Morocco from France for work years ago. She explains why she stayed: “The people, the tradition. It’s simple to live here, it’s very quiet and there is a lot of generosity. It’s very Inclusive - everybody together.”

HANNAH ANSTEE

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

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WHAT’S

HOT!

MISSION VAPORACTIVE NO-SLIP GRIP YOGA SOCKS

Specially designed for use in yoga, Barre or Pilates classes, these wonderful socks feature a PVC grip on the bottom and dry super-fast to help you maintain your foot positioning. Not only are they machine washable, the special VaporActive fabric attracts sweat and rapidly removes it, enabling you to keep your balance with no wobbles! One size fits most people, and they are available in black and charcoal colours. Highly recommended. Mission also make a range of yoga props.

$12.99 from mission.com

NĀKD BLUEBERRY MUFFIN BAR

THE DENTAL DIET BY DR. STEVEN LIN

This delicious muffin bar is made with 100% natural ingredients, and is free from added sugars or syrups and counts as one of your five-a-day. Like all Nākd bars, it’s vegan-friendly, and is free from gluten, wheat and dairy – just simply made with fruit and nuts. Yummy! 75p available from Sainsbury’s and Tesco

A fascinating book that explores how our dental problems are caused by our diet and how we can improve our dental health naturally. Lin has combined years of research in the fields of nutrition, evolutionary biology, the human microbiome and epigenetics to show how we can prevent dental disease, and includes a 40-day meal plan, a food pyramid, exercises for the mouth, recipes and cooking techniques that are easily to implement into your everyday life. £20 (Hay House UK)

hayhouse.co.uk

DANCING WITH CANCER BY JUDY EREL

This is a truly inspiring and practical book that combines the author’s personal account of her incurable cancer journey, and the importance of a positive and proactive mindset to face the specific stages and challenges of cancer. Erel shares her experience of using ‘Thought Work’ ideas that include creative self-expression, healing energy work and guided imagery meditation to create a better energetic reality in tandem with conventional cancer treatment. This wonderful book will provide guidance and inspiration to those suffering from cancer as well as those supporting them. Highly recommended. £14.99 (Watkins Publishing) watkinspublishing.com

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BUMBLE ZEST DRINKS

These are some of the most deliciously healthy drinks we’ve tried, and can be taken as a shot on the go or diluted with water for a refreshing drink. They are free from artificial ingredients and only use a drop of honey or maple syrup, and contain no preservatives, additives, GMO’s or colours, and are gluten and lactose free. The fantastic range includes ‘Propel & Protect’ made from matcha, moringa and ginseng, and ‘Revive and Restore’ made from ginger, turmeric and collagen. Highly recommended! £3.30-£3.40 available from Simply Fresh and independent health stores.

SEEKING PERFECT HEALTH BY SRI CHINMOY

This is comprehensive book from the renowned spiritual teacher, who offers a fresh perspective on the connection between spiritual development and physical and mental health. He addresses the inner, holistic secrets of perfect health of factors including the connection between mind and body and health and karma, and he covers everything from stress and depression to receiving life energy from a healthy diet, alongside practical exercises for losing weight and overcoming insomnia and much more. Highly recommended. £12.99 (Blue Beyond Books) bluebeyondbooks.co.uk

YOGA MADE SIMPLE

BY ALEXANDRA LEGOUIX

This is a delightful introduction to the basics and foundations of yoga, which features a Beginners and Improvers section that encourages you to grow, increase your flexibility, and build strength within your body. The DVD is divided in to four bite size workouts, ‘Stretch’, ‘Core’, ‘Energy’ and ‘Relaxation’ that can be practised on their own or together for a fuller workout. Perfect for those new to yoga. £12.99 (Fit For Life) available from Amazon

THE SHADOW THAT SEEKS THE SUN

BY RAY BROOKS An uplifting story of spiritual awakening that tells of the author’s chance encounter with an extraordinary Anglo-Indian man on the ghats of the sacred River Ganges. Through the course of nine conversations, Brooks discovered that his quest for wholeness had been futile, and he had been searching for a self that had never been lost in the first place. This book reveals simple, yet profound truths about our natural state of being, and when we acknowledge these truths the search for wholness will be complete. Highly recommended. £8.99 (Watkins Publishing) watkinspublishing.com

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WHAT’S

HOT!

THULE VEA BACKPACK

An extremely stylish and versatile bag, that switches between a backpack, duffel or sling, and is made from the best quality soft fabric and fashionable copper zippers. The handy compartments can hold your shoes and clothing, so it’s the perfect bag to take from work to the yoga class. It also features a 15” padded laptop pocket, a pouch and a zipped pocket at the back, while the back panel air flow channel, padded shoulder straps and adjustable sternum strap means you’ll always stay comfortable. Highly recommended.

£84.95 / £109.95 thule.com

THE THOMPSON METHOD OF BODYWORK BY CATHY THOMPSON & TARA THOMPSON LEWIS

An excellent book that incorporates Zen shiatsu, Rolfing, yoga and Gestalt psychotherapy to heal pain in the body through bodywork and recognising the emotional blockages that often underline chronic pain, tension and poor alignment. It offers a deep understanding of the body’s mechanics and how to transform the body’s physical structures to correct imbalances caused by emotional traumas. It also features 90 corrective alignment exercises that cover everything from releasing body tensions to improving your yoga. Highly recommended! $35 (Healing Arts Press) healingartspress.com

BUDDHA’S BODYGUARD BY JEFF EISENBERG

An extremely interesting book which provides the practical tools to protect one’s self from the threat of suffering in our world, and uses the metaphor of being the Buddha’s bodyguard to understand the Buddhist teachings to show how to protect our inner ‘Buddha nature’ and secure our mental and emotional wellbeing. It applies personal protection theory and specific tactics utilised by bodyguards to Buddhist practice, covering concepts including the ‘Four Noble Truths’ and the ‘Eightfold Path’. $14.99 (Findhorn Press) findhornpres.com

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THE SLAVE

BY DR. ANAND DILVAR This profound book follows the story of a nameless narrator, trapped in a vegetative state following a terrible accident that has paralysed his whole body. Unable to communicate, he begins an inner conversation with his spiritual guide, which leads him onto an emotion and raw journey of self-realisation. As his spiritual guide teaches him lessons on love, failure, suffering and forgiveness, time is ticking: will doctors decide to pull the plug, or will he get the chance to live one more day and see his loved ones? Highly recommended. £10.99 (Hay House UK) hayhouse.co.uk

TOTAL LIFE CLEANSE BY JONATHAN GLASS

This practical 28-day program integrates ancient wisdom including yoga and Ayurveda with naturopathic principles and contemporary nutritional science. The book is divided into four phases to initiate and maximise detoxification and nourishment of your body, mind and spirit from the harmful effects of the modern lifestyle. Glass reveals the interconnectedness between what we consume, both nutritionally and mentally and our state of health and wellbeing, and provides plant-based meals and smoothie recipes, yoga exercises, meditations and breathing exercises to resolve blockages and stagnation in the physical and emotional body. Highly recommended. £24.95 (Healing Arts Press) healingartspress.com

YOGA RISING

BY MELANIE C. KLEIN This is a wonderful collection of personal essays by participants in the Yoga and Body Image Coalition, an organisation committed to body love through yoga. The essays support a journey toward self-acceptance and self-love by exploring how body image and yoga practice intersect with race and ethnicity, sexual orientation, gender identity, disability, class and socioeconomic status, age, size, and society. The book places emphasis on how the reader can take action to build community and challenge destructive attitudes, norms, and structures. $17.99 (Llewellyn Publications) llewellyn.com

KALOBA COUGH & COLD RELIEF SYRUP

Kaloba® Syrup is part of a wonderful range of traditional herbal medicines used to relieve the symptoms of upper respiratory tract infections including the common cold, sore throat, cough and blocked or runny nose. It’s great for adults, and can also be used for children aged 6+, and is suitable for vegetarians and vegans and is free from lactose, gluten, wheat, soya and sugar. Available in oral liquid, sugar-free syrup or convenient tablet forms. £7.99 available from Boots and Holland & Barrett

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PHILOSOPHY

Asana IN THE OLD YogicTEXTS The Hatha Yoga Pradipika (HYP) was composed from a pre-existing oral tradition. There is enough evidence to show that the Hatha yoga tradition got back to at least the 8th century of the Christian era. The HYP was written around the year 1350 by a teacher called Yogi Swatmarana. The HYP has four chapters, which elucidate the cleansing practices or kriyas, physical postures or asana, breath and retention or pranayama, energy locks also known as bandha and mudra, the centres of awareness and energy or chakras, the rising energy of realisation or kundalini, the great meditative yoga - Raja yoga, the yoga of sound and what precedes sound - Nada yoga, the states of realisation or Samadhi and more. So a worthy book for any student of yoga to study.

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The HYP mentions eighty-four asanas taught by Shiva. It then lists fifteen of these asanas. Some of them are pretty much the same as you would find in a modern yoga class. Others, from the instructions appear different to how they are currently taught. This is to be expected. Everything changes. For example, in the HYP Matsyasana is what we currently know as Yoga Mudra. Simhasana is taught with sound in most contemporary teaching and what is currently taught as kurmasana is very different to what is in the HYP. Confusions or simply differences of nomenclature aside, even today various asana are taught under different names in different schools. The essential principles however, remain. The asanas mentioned in the HYP are all in chapter one and all listed with the benefits of practice in terms of wellbeing. It also clearly states there are four superior asanas, Padmasana, Simhasana, Siddhasana and Bhadrasana. Superior for what, well superior in terms of meditative possibility. They offer a physical foundation and a sense of fit through the structure that is unsurpassed. They require emotional discomfort held in the flesh to be resolved in certain key areas. They existed before yoga blocks and bolsters. Practitioners

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were sitting on hillsides and had no access to studio equipment. Your body was your meditation seat and you needed to be able to sit for an hour or two with ease. It also says in the HYP that: “whether young, old or very old, sick or feeble, one can attain perfection in all the Yogas by practising.” It is also very clear that: “Perfection results from practical application, no practice, inappropriate practice, insufficient practice and it will not happen.” And to sustain this clarity points out that; “Just be reading about Yoga, Just by talking about Yoga, Just by wearing the clothes of a Yogin perfection is not attained.” The Yoga Sutras of Patanjali was written around the year 200 of the Christian era and is the manual par-excellence on Raja yoga. The Yoga Sutras also mentions asana, twice directly and once by inference. Sutra 1:30 suggests that only the healthy and strong should dedicate their lives to yoga. What do you reckon to this?

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In our era of inclusivity where yoga does not require us to sit isolated on mountainsides, does this still hold? Sutra 3:46 suggest there is such a thing as a perfected body and lists its qualities, these occurring as a result of the methods, constraints and meditative realisations upon the subtle aspects of its nature. What do you reckon? Is this just early millennial body fascism? What is a perfected body? Patanjali doesn’t say, but other texts do. It is not necessarily one that is ripping with muscles, but one that is rippling with consciousness, and as such is clear of the emotional debris of one’s past. The classic Patanjali statement on asana is that asana should be rooted and steady (sthiram) and comfortable and established (sukkham). For Patanjali asana is the foundation for meditational endeavour. All asana in early yoga was seated asana. Patanjali implies that properly cultivated asana leads to relaxation of the tensions of perceived separation, and expansion into the infinite.

The Yoga Korunta was the document written on palm leaf said to have been discovered by the famous Guru T. Krishnamacharya and Sri. K. Pattabhi Jois. This text inspired the Ashtanga Vinyasa method along with Krishnamacharya’s teacher Ram Mohan Brahmacharya. In this text was a sloka stating: “O Yogi, do not practice asana without vinyasa”. There is no trace of this document as it fell into dust as they explored it. The Yoga Makaranda or Yoga Saram is based on twenty-seven texts put into a compilation by Sri T. Krishnamacharya. This work was written in 1934 and lists fourty-two asanas with the relevant breath and movement transitions (vinyasas) into and out of them. All the asana in texts before the first millennia of the Christian era were seated asana, despite the clear evidence that yoga practitioners before this time were practising a variety of physical practices, practices that kept them strong, ascetically challenged and helped them find a range of possibilities in themselves. It is clear that these have been worked with for at least 2500 years. The eleventh century Yogasastra by Hemachandra really begins to democratise the practice of asana bringing it out of the forests and mountainsides and into the domain of the householder. Arguably Hemachandra is one of the key forefathers of modern postural yoga.

WRITTEN BY

“Arguably hemachandra is one of the key forefathers of modern postural yoga.”

The Gherandha Samhita was composed at some point in the late 17th century and is comprised of seven chapters. Chapter two is on asana. It says there are eighty four hundred thousand asanas taught by Lord Siva, as many species of living creature as there are in the universe. Amongst these, eighty-four are the best, and amongst these thirty two are useful for mankind in this world, giving perfection.

CHRISTOPHER GLADWELL

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

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YOGA THERAPY

YOGA THERAPY To Alleviate Depression By Larah Davis, Yoga Therapy & Wellness Expert

According to the World Health Organisation, depression is the leading cause of disability worldwide, with 300 million people suffering globally. This mental health disorder impacts physical health in many different ways. It can also be a side-effect of chronic illnesses and can also be a sister to significant hormonal changes including pre or post-natal, peri-menopause and menopause. In fact, its causes are many, including the deaths of loved ones, loss of job and Post Traumatic Stress Disorder (PTSD). According to the National Institute of Mental Health, it is “caused by a combination of genetic, biological, environmental, and psychological factors.” Those suffering from it can feel caught in a ‘black hole’ that they cannot climb out of because a depressed brain releases less serotonin, a neurotransmitter associated with motivation.

YOGA THERAPY PROVIDES MOTIVATIONAL HOLISTIC TOOL-KITS TO RAISE SEROTONIN AND SELF-HEAL Yoga Therapy offers personalised programmes created from a holistic yogic toolkit including asanas and breath, synchronised movements, Yoga Nidra and mindfulness meditations. This is coupled with compassionate professional care that first addresses the symptoms, and through the process, often awakens the awareness required to heal the root cause. Yoga Therapy is safe to apply alongside medically prescribed antidepressants and can offer a positive bridge from medication to more independent, empowering self-care.

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The predominant becomes the ‘lens’ through which you interpret the world. This shifts your whole perspective on and experience of life - thus, if you are chronically depressed, and have fallen into a Tamassic life state, even the brightest sunshine will seem clothed in dark, cold, clouds. Through Yoga Therapy, when bed feels like the best place to be, you can still take gentle, yet positive steps towards a warmer, lighter more positive Sattvic life state, one breath, one movement at a time. Here are 5 steps to take: Make your INHALES (your intake of prana or vital life force energy) equal to your EXHALES to release sad, heavy feelings. (1) Breath is life – Dirga Pranayama – 3-part breathing – mindfulness in motion * Can be done in bed - or on the floor/mat. *Place your hands over your belly and inhale slowly, smoothly and deeply through your nostrils, inviting the breath to expand your belly as fully as you comfortably can. * Exhale navel slowly to spine. * As you inhale, visualise light travelling through your mind, down through your vital organs. * As you exhale, visualise, feel or sense any heavy, dark feelings and emotions being released. * Repeat 10 breaths. * Repeat 10 breaths with your hands at the sides of your ribs - opening your diaphragm like a parachute of light. * Repeat 10 breaths with your hands over your heart chakra - in the centre of your breastplate - opening your heart and lungs with light.

(2) Get rolling Can be done in bed or on the floor/mat. * Exhale bending your knees towards your chest, separate your legs and place your hands over your shins. * Inhale your body to one side. * Exhale to the other side. * Continue to rock and roll from side to side. * Repeat 10 times. (3) Now you can feel the energy moving: Roll over onto all fours for Cat /Cow and Shakti bhanda hip circles. * Pressing your hands down into the earth, knees, hips and toes in one line, inhale your heart forward, slide shoulder-blades back and down. * Exhale to arch your navel to spine and back to the sky, pressing hands and feet down into the floor. * Repeat 10 times * Continue with hip circles - make your circles wide, free and loose, bend your hips, slacken your jaw and release and express sounds - any sounds you need to make - as you exhale. * NOW imagine you have a pencil between your legs, FOCUS YOUR GAZE on ONE POINT and draw figures of 8 with the pencil. * Complete by sitting back on your heels, forehead to the earth, arms outstretched, rocking hips from side to side (4) Open your heart and mind to the light * Inhale to rise up on to your knees – stretching your arms wide, look UP to the sky * Imagine you are opening up to MORE light in your life from wherever you are, however you are feeling – chant ‘SAT NAM’ (I AM) * Exhale to sit back down on your heels, forehead to the earth, arms by your sides *Repeat 5 times (5) (Re) Activate your ‘Anandamaya kosha’ - your good-feeling state with Nature-mindfulness meditation walks. * Walk mindfully – without your phone – and keep it simple, one breath at a time, one step at a time, one walk in nature at a time. NOTICE any changes to your mood, energy, feelings or life-state from doing any parts of this practice. One breath at a time, one day at a time.

WRITTEN BY

Depression: a modern-day description of the Tamassic life-state In clinical yoga therapy one of the yogic maps we use to chart the connections between physical, emotional, energetic and spiritual symptoms and their causes are the ‘Gunas’ - or different qualities of being, which according to Yogic Philosophy, emerged from the ethereal ‘Prakriti’ - the essential substance from which all of life was formed. They are: Tamas: Darkness, inertia, inactivity and materiality. Rajas: Action, change, movement, attachment, ‘over’ doing things, reactivity. Sattva: State of harmony, equilibrium, balance, joy and intelligence.

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

Hilton Court 2 N Hill Rd Leeds LS6 2EN wearewellness.co.uk 07403 868551

Facebook:@wearewellnessstudio Instagram: @wearewellness Twitter: @wellnessweare

Set close to the city centre in Leeds, We are Wellness is a space for people to explore what yoga, health and wellness means to them. Set in a 17th Century mansion, with tiled floors, shuttered windows and a beautiful stained glass atrium and circling staircase, the feeling is truly an urban sanctuary.

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There is a lot of importance put on finding the right teachers, not only based on their teaching, but also how they help create the important wellness community.

In this special space you will find yoga playing its important supportive role in wellness, alongside fitness, a diverse range of physical and talking therapies, day retreats, healthy events, education and most importantly a supportive community.

Co-owner and yoga teacher Helena Byles says, “The most important thing for us is that people find their way to being well. We want to support that journey, how and wherever it starts. We believe it’s important that people see how varied yoga can be, what it can offer to your wellness and that there is a style for them. It is a joy to see people flourish physically and mentally, it’s why we love our jobs!”

The ‘yoga studio’ element of We Are Wellness is as beautifully diverse as the customers and their needs. From more modern approaches such as Yoga for Sports, Core Strength Vinyasa and their signature class HIIT+Yoga, there is also plenty of the traditional, including Ashtanga, Yin, Restorative and Hatha.

We Are Wellness offers expertise in yoga and many other areas of wellness, delivered in the most friendly, supportive (and with a smile) way, so that everyone feels welcome. After all wellness is a journey not a goal, its not a fad, its a lifestyle and that is what they are helping people build.

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Janet Vella

TEACHER OF THE MONTH

MindBody Mentor, professionally trained dancer, yoga teacher and RTT Therapist, Janet is the founder and creator of KORA7 and proud author of Walking in Socks. A typical day floats between mentoring and writing and she continuously expands her days with innovations, new philosophies research and travel. Albeit an extensive background in dance and many years of yoga teaching, experience, breakdowns and breakthroughs still remain her boldest expertise and credentials she will ever gain. The self-healing of a destructive injury, suicidal depression and all her childhood shortcomings propelled her into seeking a new way of life. Having been blessed with such a life, she has now made it her business and mission to rehabilitate misaligned bodies and to heal tortured minds. Depression, mental instability, addictions, childhood traumas and broken hearts are her main areas of expertise and Janet’s aim is to get as many individuals back on track in the shortest possible ways. Through a recipe of Yogic practices, Art and Rapid Transformational Therapy, she is dynamically dedicated to empowering and healing women and children. Her days are lived as if they were the last. To read her book, experience her work or simply get to know more of her stories, she can be found on janetvella.com

Profile image and poses by Sean Allard Yoga Sequence images by Nathalie Bezzina

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BEGINNERS POSE

Chaturanga How to perfrom

Starting in Plank pose making sure the eyeline is down to the floor, the chin is in line with the fingertips and the core/centre is solidly tucked into the lower back. Start by lowering the knees to the floor so that they are behind the hips and as you present the tail and crown up, lower the chest to the floor in line with the hands. Points of contact with the floor are toes, knees, chest, hands and chin. Crown and tail are facing up and the elbows are pinned to the waist.

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Benefits

Increases the elasticity of the spinal column, tones the spinal nerves and improves the functioning of the spinal cord. This pose also touches on all the chakras, opening, releasing each one back to alignment which in turn effects the whole endocrine system.

Modifications

If lowering from Plank pose is too taxing, start by lying on the belly with the hands directly in line with the chest and the elbows drawn to the waist, tuck the toes under so that they are gripping the floor and then draw the knees towards the chest as far as the body allows.

Contraindications

Avoid this pose if you have any spinal ailments, mainly cervical, thoracic and lumbar.

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INTERMEDIATE POSE

Paschimottanasana (Seated Forward Fold)

How to perfrom

Start in Dandasana with a feeling of lifting away from the ground beneath. Take the hands in prayer position above the crown and from the hip sockets lengthen the spine upwards and fold forward guiding the chest to the thighs. Take the hands beyond the feet for the ultimate westside stretch.

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Benefits

Apart from this pose being referred to as the ‘westside stretch’, meaning it elongates the whole of the backside from heel to back of head, it also stimulates the digestive fire, destroying diseases and obesity. It stimulates all vital organs through the intense connection of the belly to the legs and it also eases the mind.

Modifications

Bend the knees should the hamstrings not cooperate. Apply ‘Stirha Sukkha asana’ and practise this pose when the body is very warm to avoid injuries.

Contraindications

Avoid this pose if you have any hamstring injuries.

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ADVANCED POSE

Upavistha Konasana

(Wide Legged Seated Forward Fold) From Dandasana draw the legs out, keeping the knees pulled gently towards the quads, the back of the thighs and sit bones firmly on the floor and the knees facing up. The crown should be facing directly up, the spine lengthened, the core gently pressed into the spine and tail bone to the ground. Then, with a lengthening of the spine, draw the energy up from the pubis to the navel and fold the body forward from the hips until the chest reaches the ground.

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Benefits

This pose really focuses on the opening of the pelvis therefore effecting the lower chakras mainly the root and the sacral. Apart from its stretching benefits, this pose draws the attention inward as the body folds forward giving the mind ease and rest.

Modifications

If the hips do not allow a wide opening, adjust according to your level of fluidity and if the full fold causes discomfort, place the hands on the floor, keep the same attitude and integrity within the upper body and walk the hands out until the body allows. Alternatively use cushions or a block.

Contraindications

Avoid this pose if you have any hamstring or hip injuries.

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SEQUENCE

ALL ABOUT

HER SEQUENCE

This awakening sequence is designed to integrate visualisation techniques with the asanas. A divine collaboration between mind and body to re-educate your pivotal core beliefs that will restore, recalibrate and energise your beautiful female wild self. To all the women who are depleted but have to keep going; who seem strong but are actually breaking, who are divine but lost touch with sensuality.

Mountain Pose Start by standing with the feet together with the spine long, chin slightly tucked into the chest and raise the arms above the head with your hands in prayer pose. Close your eyes and connect to your breathing and inner vision. Stand in your most regal form and take your inner focus to your body, your curves, your fluidity, every part of you and scan the connection between your feet and the ground. Now picture a spiraling of energy wider than the body itself travelling upwards through the legs, pelvis, upper body, to the crown. Take this energy and keep spiraling it up beyond the tips of the fingers. Now sense the spine and picture its skeletal form, the muscles and the nerves around it. Now feel the energy and attitude...... how you sit and stand and present yourself to the world. strong, stable, beautifully aligned and long with the crown to the sky and the tail to the ground. Tall and regal. Your structure, your health. Now as you stand tall, sweep down from crown to tail with a vision of lightness and healthiness going through the neck, your shoulder blades down into the waistline and your lower back right down into the ground.

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Now picture your breasts with full attention to the nipples. When your nipples and chest are droopy and down, then the energy is low. If the chest is too proud and your nipples are facing upwards, there is distortion and ego. Your nipples face front and you are neutral. This is a reflection of how you choreograph your life; your attitude; your approach. Go to the centre of the body in your mind’s eye and place the sun with the most beautiful rays emanating and growing. Be aligned with this charming centre. Gently lift your ribs away from the hips, pin the shoulders down into the waistline, elongate the space between the ears and the shoulders and picture your chest full of grace and greatness, totally reflecting the Godliness in you.

Goddess Pose From Mountain pose take a wide stance with the feet, rotate the legs from the hips until the feet are in a comfortable turned out position. Align the hips, knees ankles and toes in one so the energy flows. Resist the temptation to over rotate the feet as this can cause strain on the upper joints. Now keeping the energy upwards within the spine, draw the upper body up as you lower the legs into the pose. The legs need to be wide enough, so your knees are in line with the ankles. Keep the tailbone facing the ground and the crown to the sky. Take the chin slightly down, place the hands to the heart and your inner vision on the pelvis. Hold the pose for as many breaths as you can with no force or ambition. Having your full focus on your breathing will allow the mind to release allowing the body to open up and let go of any stagnation. This is the awakening of the lower chakras, the pelvis, your sacredness. What you hold in your hips is the enormous sensual power to procreate. If the physical body can create human life, just visualise how phenomenal your energy can be. How you move, circle and ripple the pelvis reflects on the enormity, openness and fluidity in how you manifest and flow with life.

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A Heart Opening Return to standing with the feet together, this time softening the knees. Take the arms to a parallel line with the ground and wrap them around you, hugging yourself like no one else has ever done. Close your eyes, lower the head and really go inwards embracing and honouring yourself, your life and your journey so far. This is love, gratitude, compassion and forgiveness that you need to show to yourself daily. The upper back shoulder joints and shoulder blades are slightly rounded forward in full hold of the heart area. Then from being in total connection with yourself, prepare to fly - open the arms like they are eagle wings, slightly hyperextending the ribs and the spine, keeping your shoulders down and very calm, present the head back with full awareness of the tenderness of the neck. Now feel the expansion of your chest, your heart and your ability to release anything that does not serve you. You can repeat as many times as you wish. Then return to a neutral standing pose with hands to your heart in full gratitude of your ability to be here in heart, body, mind and soul. Namaste

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VEDIC ASTROLOGY WORDS BY YOGI DR MALIK

MEENA (PISCES)

MITHUNA (GEMINI)

February 20th to March 20th The lower chakras may be active. Work with them, concentrate and direct your attention to them. Use a variety of tools to energise them, whether it is meditation, physical yoga practice or pranayama. Tune into your heart-felt aspirations and learn to not only follow your dream – but make it happen.

May 22ND to June 21ST The higher chakras may be active – so work with yoga or any related discipline to keep you centred and grounded. Your intuitive sixth-sense is a prefect compass to guide you in matters to do with love and wealth. You may be feeling apprehensive about financial commitments, but be sure to have faith that abundance is your birthright. You will experience it in all areas of your life.

MEESHA (ARIES)

KARKATA (CANCER)

March 21st to April 20th March will start on a peaceful note as friends and family provide you with much needed support and comfort. Study and travel are particularly emphasised so if there is something that you have always wanted to learn, but never had the time or the confidence, then this is the perfect month to do exactly that.

VRISHA (TAURUS) April 21st to May 21st March is a pleasant month starting on an energising vibration. Attention is centred around the hearth and home. Treat yourself and your nearest and dearest to something that will beautify that special place for you. Choose something that will boost the energy levels there. There are a variety of ‘tools’ at your disposable if you look carefully. Try some feng-shui or vastu or just a good old-fashioned clear out.

June 22nd to July 22nd March invites you to work with your heart chakra. You will also appreciate the unconditional love that comes your way and something that you may have not paid much attention to. The sixth chakra is particularly active, so incorporate meditation to help you centre yourself and to help guide you this month.

SIMHA (LEO) July 23rd to August 22nd This is a particularly joyous month for you as you engage with the opportunities that are presented. Commercial matters may occupy your time. Be sure to find some quiet-time to reflect, think and seek advice before making any financial commitments. March closes on a creative vibration inspiring you to complete any projects and deadlines with relative ease.

“Tune into your heart-felt aspirations and learn to not only follow your dream – but make it happen.” 96

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KANYA (VIRGO)

DHANU (SAGITTARIUS)

August 23rd to September 23rd Focus on health and nutrition this month and really take the time to investigate your lifestyle and whether you need to change it in any way. The changes do not have to be dramatic they can be small and simple. Start by eliminating toxic people from your life and if you feel there are none, then focus on your mind and use mindfulness practice to keep you centred. The month closes on a peaceful vibration.

November 23rd to December 21st March is an ideal month to de-clutter and get rid of unnecessary paperwork you have accumulated. Have a good look in any storage cupboards or bags under your bed or boxes in the attic, basement, garage or similar places. Invite some creative expression into your life and put your ideas into practice working with different mediums to bring your artistic skills alive. The month will progress on a positive vibration.

TULA (LIBRA)

MAKARA (CAPRICORN)

September 24th to October 23rd Adventure, culture and travel are emphasised this month - so make some time to meet up with friends and family in a social setting. Colour therapy is something you may wish to work with and incorporate particularly to uplift you and inspire you. Try silver, orange and gold whether in clothing, ornaments or jewellery or even your general home décor as they will bring fresh inspiration.

December 22nd to January 20th The month is a pleasant one as a special friend reveals some significant information which has a positive impact on your lifestyle. The heart chakra may be active so work with meditation and pranayama as well to energise your mind and body. This is a perfect time to fall in love with yoga as well. Try a new style, try yoga outdoors, try with friends or buy a new yoga mat or a prop. March ends on a peaceful note.

VRISCHIKA (SCORPIO)

KUMBHA (AQUARIUS)

October 24th to November 22nd The month starts on a positive note. Your kindness and compassionate outlook will make a qualitative and measurable difference to someone’s life. The throat chakra may be active and emphasis will be on communication at all levels. Be prepared to listen to what your loved one has to say about a matter that has implications for both of you. Give your response only after careful reflection and thought. March ends peacefully.

January 21st to February 19th The month starts on a splendid note with love, passion and romance in the air. This is a perfect time to instil some feel good vibes, at home using aromatherapy, flower and colour therapy. Fall in love with someone, or fall in love with the world. Follow your heart-desired passion and explore whatever it is you want to do and do it. Whether it’s a change of career, a new home, travel or study – enjoy!

“Be prepared to listen to what your loved one has to say about a matter that has implications for both of you.” YOGAMAGAZINE.COM

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