namaste newsN E W J E R S E Y

WINTER 2012 • VOL. 7 www.njnamastenews.com

The Meditation IssueTips for Beginners

Deepen Your Practice

Helpful Hints from Seasoned Meditators

Plus, more HEALTH and LIFESTYLE articles inside

Also for Winter:New Year Healthy Eating Guide includingGluten-Free, Organic, Vegan & Caffeine-Free

12 Ways to Make 2012 Your Best Year Yet

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

From the Publishersnamaste newsN E W J E R S E Y

PUBLISHING STAFF

PublishersBrian J. CritchleyTarra J. Madore

Editor-in-ChiefBrian J. Critchley

Creative DirectorTarra J. Madore

Graphic DesignerStephanie Laudien

Associate EditorsJeffrey LaSalle

Brigitte Meinders

Advertising Sales RepresentativesNicole DeNardoGreg LoBiondo

InternKrista Sharlin

Contributing WritersLisa DekisRyah Dekis

Lesley FrancoJudie HurtadoWill Johnson

Michelle KencitzkiSara Kosmyna

Mona LaruJeffrey LaSalleMelody Lima

Greg LoBiondoJoseph MartinAyla Musciano

Amanda NicholsonPamela Jean Nixon

Krista SharlinNancy SheehanMary E. Tricario

Tracey L. UlshaferCynthia Yoder

Contributing PhotographerHarry Rossmann

We Welcome Your Feedback!732-659-7365

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

©2012 by New Jersey Namaste News LLC. All rightsreserved. Although some parts of this publication may bereproduced and reprinted, we require that prior permis-sion be obtained in writing.

All material and information which appears in New JerseyNamaste News is presented for informational purposesonly. Always consult a physician if you have questions con-cerning you or your family’s well being. All information inthis magazine is presented as is without any warranty ofany kind, express or implied, and is not liable for its accu-racy, for mistakes, errors, or omissions of any kind, nor forany loss or damage caused by a user’s reliance on informa-tion obtained in this publication. Under no circumstanceswill New Jersey Namaste News LLC be liable for any spe-cial, indirect, or consequential damages or any damageswhatsoever resulting from use of this magazine or infor-mation presented within.

Dear New Jersey Namaste News Readers,

A s we start 2012 we wanted to offer all of you a guide to help make this year yourbest yet. We learn from yoga that our practice (and life itself!) is an ever-unfoldingjourney. Every time we think we’ve “graduated” by mastering a challenging pose

there is always a new one that rises up to meet us. By recognizing that there is always roomto grow we can be open to the abundant experience life has to offer.

Considering that many of you are fully embracing this idea of personal growth in thenew year we’ve decided to offer you with this issue a guide to help you on your way. Ifyou’ve decided to make some dietary changes this year, we have articles from several fan-tastic writers on gluten-free, organic, and vegan diets. If you are looking to make this yearyour time to focus on an inward journey, we have an entire special section devoted to thepractice of meditation including tips for beginners and more advanced practitioners.Indeed, there are as many ways to continue growing as there are people reading this mag-azine, so we’ve also included articles on getting restful sleep, kicking the caffeine habit, andmore. Wherever your path leads in 2012, we hope you’ll find some inspiration from our tal-ented group of contributing writers that you can carry on your way.

If you do find something inspiring in this issue that helps you on or off the mat weencourage you to become a fan of Namaste on Facebook and share your success stories andfeedback with our growing community of yoga-friendly folks.

Thank you all for your ongoing support and for making Central Jersey such a yoga-friendly place.

Namaste,Brian and Tarra

4 ■ Winter 2012

WELCOME6 Yoga Buzz

7 The Veggie Chick’s 12 Tips for 2012

MINDFUL EATING9 A Gluten-Free Warming

Winter Diet

10 Make 2012 the Year You Go Veg

12 New Year, Organic You

14 Grow Your Glow: Drink Your Veggies!

SPECIAL SECTION: MEDITATION15 Tips for Beginners: A Slow &

Steady Approach

16 Dharana: Mastering the Art ofConcentration

17 Meditation Makes a Difference

18 Developing aMeaningfulMeditation Practice

YOGA & HEALTH20 Warm Your Heart for

Winter: PinchaMayurasana

22 Home Birth Sets the Stage forHealthy Life

24 Lessons from a New Teacher

25 Sleep Medicine

26 Learning to Fly: Anti-Gravity Yoga

28 Release the Caffeine Habit

CULTIVATING KARMA32 An Invitation from Mother Nature

33 How Do I Stick to My Resolutions?

34 Surf, Scorpions,Solitude & Strength

36 Winter EventsCalendar

38 Last Word: Yoga Gives You Eight Limbs!

WINTER ISSUE 2012 • VOL. 7

22

34

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NAMASTE NEWS ■ 5

Please this Magazine.

Become a fan on

At first glance the recently released “The Tenth Door” written by California-based yoga teacher MicheleHebert reminded me of a book I read over a decade ago that jump-started my spiritual journey: “TheCelestine Prophecy” by James Redfield. Both take place in the tropical jungles of Central/South

America and deal with the process of spiritual evolution. However, Hebert’s book is not a work of fiction,but chronicles her actual time studying with her guru, Walt Baptiste, as she managed his retreat center inEl Salvador. “The Tenth Door” takes turns at being a travel diary, a personal journal of spiritual growth,a coming-of-age tale, and even an adventure thriller (as our first person narrator dodges the growing

guerilla insurgency in El Salvador in the early 80s in order to carry out her job duties and her dharma). The most moving andintriguing aspect of the book is how it has been crafted as a loving tribute to the author’s guru and his seemingly boundless love,strength, and knowledge of the spiritual path. Many yogis do not get the opportunity to physically meet their guru in person,although it is said that the guru is always guiding you from within. It was fascinating to watch the guru/student relationship unfold,and as Hebert has expertly preserved the powerful lessons he imparted to her within this book, at times you feel like his messages aremeant for you too. It was not uncommon while reading this book to feel whisked away to the tropical paradise they’d carved in theSalvadoran jungle: meditating in the stone pyramid, doing yoga by starlight, or watching the sunset while swinging in a hammock.Wherever you are in your journey, “The Tenth Door” sets a beautiful example of how to follow your heart in order to craft your bestlife. For more information on Michele Hebert and “The Tenth Door” visit rajayogis.net.).

welcome Y O G A B U Z Z

6 ■ Winter 2012

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

The start of a new year can bring with it many emotions. Resolutions cause anxiety and stress. The abrupt endof the active December holidays can be a let-down after all that hustle and bustle. Frigid weather keeps usindoors, trapped under electric blankets. Although we may not suffer from Seasonal Affective Disorder(depression that increases with limited exposure to sunlight, amongst other triggers) most of us do become a bit“winter weary” as the days grow shorter and colder. While many of these emotions are common, this is a greattime to learn more about helping yourself stay positive.

January is Self-Help Group Awareness Month. There are self-help groups for almost any issue, such as weightmanagement, mental health, disease processing, victims of abuse, addiction, sexual well-being, religious discus-sion, bereavement, and changes-of-life such as childbirth, retirement, and caregiving for older parents.

Self-help groups are frequently run by members and are non-profit (although some minor fees may be col-lected for group maintenance, such as refreshments or printing costs). Participating in a self-help group allowsyou to not only learn from the stories of others and make you feel less isolated, but also permits you to share yourexperiences with others. Reaching out can be a powerful tool in accepting yourself.

Attending a meeting of a self-help group can be intimidating at first. Keep in mind that all members, at onepoint or another, were new members themselves. Some self-help groups meet at different times; if one meet-ing doesn’t feel right for you, perhaps trying a different time may be more comfortable. If you need, ask a friendor family member to attend with you for the first time. Most groups don’t require that you participate; you canfrequently just observe until you feel ready.

To find a list of nationwide self-help groups, visit www.selfhelpgroups.org. For a list of New Jersey self-help groups, try njgroups.org or call 1-800-367-6274.

January is Self-Help Group Awareness MonthBy Jeffrey LaSalle

“The Tenth Door” by Michele HebertBy Brian J. Critchley

Do you have comments or want more

information about articles you’ve read in

New Jersey Namaste News?

Send us your letters and we may publish themin an upcoming “Letters to the Editor” section!

You can send your snail mail letters to:New Jersey Namaste Newsc/o Tarra Madore & Brian Critchley1626 Route 130N, Suite K-3North Brunswick, NJ 08902

Or send an email to the editor at: brian@njnamastenews.com.

Have a question about yoga practice,meditation or philosophy?

NAMASTE NEWS ■ 7

The Veggie Chick

I f you’re anything like me (whichI think you may be, if you’re read-ing this), you love the feeling you

get from a fresh, clean start — newdays, new jobs, new relationships,and of course, the new year. So Icame up with 12 ideas to help your

upcoming year be as stressand clutter free (bothmentally and physically)

as possible to make for a hap-pier you. Don’t think of these

as resolutions. In fact, I’vegiven you one suggestionper month to make 2012

your best year yet!

January-January gives us an excuse to start fresh. Why not do some

spring cleaning in January instead of waiting until spring? Gothrough your closets and drawers and evaluate what you doand don’t really need. Has it been more than a year since youwore that dress? Do those favorite shoes even fit comfortably,or are they just pretty? Do you really still need those birthdaycards your ex gave you 6 years ago? Honestly think aboutwhat you need and what you are just afraid to relinquish.Clothes, shoes and jackets that don’t fit can be donated. Oldcards and papers can be recycled and give you more drawerspace. Free yourself from clutter! You’ll feel great about it.

FebruaryCatch up with old friends. While Valentine’s Day is typi-

cally spent with significant others, why not make this specialtime about love in all its forms? Reconnect with old friendsor family members you haven’t seen in a while. Plan a gettogether. Meet for dinner. Get back in touch with those

loved ones you’ve gone too long without seeing. Sure it’scold outside, but you’ll be so happy to reconnect, you won’teven notice.

MarchLearn something new. Trying new things keeps our mind sharp

and reminds us that life is a journey of continuing growth. Take acooking class. Read a book about something you’ve always beeninterested in. Take dance lessons or learn to play an instrument.Find something that inspires you and go for it!

AprilVolunteer your time. Choose a cause important to you and

find out how to help. Visit a nursing home and play gameswith or read to the residents, volunteer at a food shelter oranimal rescue, or even give a monetary donation or start afood drive. Volunteering isn’t something that should berestricted to the holidays. There is always someone out therewho could use a helping hand.

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MayGet outside more. With the weather changing, it’s the perfect

time to get out there and enjoy the fresh air. Go for a hike, playa sport, plant a garden, take a good book to the park. Nature is abeautiful place. Stop and smell the roses, LITERALLY!

JunePlan a getaway. It doesn’t have to be an extravagant,

expensive thing, just pack a bag and get in the car. Gosomewhere you haven’t been before. Give yourself anew experience.

JulyRemove negativity from your life. Whether it is a

frienemy you love to hate or an unproductive,unhealthy relationship, let it go. If someone in yourlife is constantly competing with you or gives younegative feedback instead of love and support,maybe it is time to let go of that person soyou can focus more on bettering yourselfwithout judgment.

AugustRevamp your resume. While no one ever wants to be fired or

laid off, it happens. So think of the peace of mind you’ll havejust knowing your resume is current. Make a running list ofyour responsibilities and talents and ask a friend to critique it.

SeptemberKick a bad habit. We’ve all got one. Whether it is smok-

ing, indulging in the office candy bowl every day after lunch,

caffeine or even self doubt, there has got to be one thingyou’d do better off without. There is no time like the present,so get your self a support system and kick it.

OctoberBe a kid again. Decorate your work and living space with

pumpkins and spiders. Wear a silly costume. Seeing the worldthrough a child’s eyes can give us a fresh perspective.

NovemberReflect on your blessings — the people in your

life who you cherish, your health, and the roofover your head. When all the good things in yourlife are the focus, it’s not as easy to be stressed

out over the jerk who stole your parking spot. Afterall, who knows what blessings that guy does or does not

have? Dwell on who and what makes you happy andother things seem to fall into place.

DecemberPlan a holiday party. No need for it to be a

pricey shindig, just spending time with yourfriends and family should be the focus. Make a rule:

no gifts. Just have everyone bring a favorite appetizer, bever-age or dessert. The holidays can be a stressful time and theyseem to get more unmanageable every year, taking away fromthe true meaning of the season. Celebrate the season by catch-ing up with those you love. Gifts don’t need to come in a boxwith a pretty bow, the gift of spending time together in themidst of the holiday scramble is all you need.

Here’s to starting the year fresh and having a safe, healthy,stress-free 2012. Start small, take things one step at a time,and have a great year. And don’t forget, if there is anythingyou’d like to hear about from me in the future, please emailme at theveggiechick@hotmail.com.

Yours truly,The Veggie Chick

Amanda Nicholson (aka The Veggie Chick) has been living in New Jersey her whole life and became interested in fashion at a youngage. A vegetarian for many years, she strives to make her fashionchoices conscious ones. She is a single mother of a teenage son, lovesbeing outside and getting tattoos, and makes tie-dyed apparel for herfriends and family.

8 ■ Winter 2012

The Veggie Chick

NAMASTE NEWS ■ 9

mindful eating

When you think ofwinter, what comesto mind?

Many people’s thoughts aresummoned to comfortable,warm memories indoors withfamily, spending time awayfrom the cold air and darkskies of the season. The win-ter months that transition usinto the new year can leave achilly, damp footprint on ourlives if we let them. Whilewinter doesn’t force us into hibernation, itcan become a time when we forget how tocare for ourselves. Seeking the comfort ofstaying home and warm, we avoid going tothe gym to exercise; we eat unhealthysnack foods; and we accept whichever sea-sonal sickness is going around.

Whether your goal this year is to gethealthier or make better food choices, try-ing a gluten-free approach can keep youwarm and eating healthy throughout thewinter season. When I decided to gogluten-free, I found that I lost weight,looked better, became more energetic andmentally focused, and I didn’t have thesame food cravings that used to haunt meall winter long. These four categories makeup the majority of my Gluten-free diet,and here are my tips:

Rice and other healthy grainsGood news! You do not have to quit

carbs. Brown rice is naturally Gluten-freeand there are even breads made frombrown rice. If you find the taste of plaincooked rice too bland, try adding clarifiedbutter, called ghee, to add some flavor.This item has become one of my must-haves in the kitchen, and it gives food acreamy, buttery taste that is almost

cheese-like. One of my other favoritegrains is quinoa. You can use it as a sub-stitute in dishes that usually call for pasta.

Organic ProteinsOne of the best ways to stay healthy is

to supply your body with a healthy dose ofprotein. In a socially conscious effort totreat my food with respect, I buy organical-ly and cook only as much as I can eat. Theprotein source of your choice can begrilled, baked, pan seared, or cooked totender perfection in a pressure cooker. Toadd flavor, I use olive oil, ghee, salt, pep-per, and garlic.

Homemade Soups and StewsCooking at home is one of the most

rewarding and magical things you can dofor yourself. Homemade soups and stewsshould be made with organic vegetablesthat are in season. This time of year,some of my favorites are beets, squash,turnips, and tomatoes. One of the mostwarming and delicious soups I enjoy thistime of year is Russian borscht, and mak-ing it at home not only creates a pleasantmemory but it connects me much moreto the experience of enjoying the smellsand tastes.

Steamed or SautéedVeggies

Brussels sprouts, carrots,garlic, and squash all tastewonderful sautéed in a fryingpan with a drizzle of ghee orextra virgin olive oil, somesalt, and pepper. Whether youcook it or eat it raw, avocadois another great vegetable forwinter. I like to put slivers onsandwiches or use guacamolespread on corn chips.

Winter is a crucial time for paying spe-cial attention to your body and health.During this season, many people on theeast coast get sick and it is important togive your body a fighting chance againstthe latest germs. In addition to eatingwell, remember to establish and maintaina healthy habit of rest, exercise, andrelaxation. To reinforce your healthychoices this winter, consult with a naturalhealthcare expert on which vitamins andsupplements are best to take in the winterwhen there is less sunlight. Have yourblood checked to determine your VitaminD level, which is crucial for improvedenergy during the sluggish months.Remember, you do not have to feelunbearable pressure when it comes to liv-ing a healthy lifestyle. Instead, make it afun part of your everyday and you willsucceed in no time! Sara Kosmyna is a freelance writer who spe-cializes in topics including beauty, career,health, spirituality, and entertainment. Shegraduated from Emerson College with a BFAdegree in Writing, Literature, and Publishing.Some of her recent work can be found on beau-tyblunderblog.com and yellowbrickroad.com.She can be reached at sarianako@yahoo.com.

Eating for the Seasons: A Gluten-Free Warming Winter Dietby Sara Kosmyna

10 ■ Winter 2012

mindful eating

BY

The Vegan ExplorersWITH JOE & AYLA

Make 2012THE YEAR YOU GO VEG

An omnivorous diet has been ingrained into our culture forcountless generations. While it can be argued that humansare “meant” to be omnivorous, humans have the unique

mental capacity to make compassionate choices in our lifestyleand our diet. Ahimsa, or nonviolence, is one of the main princi-ples of the yogic philosophy. We are morally responsible to treatall creatures with respect and live in harmony with the world.Deliberately inflicting pain and suffering to any creature isappalling, yet the cruelty farm animals face on a daily basis isoften overlooked. If you are considering becoming vegetarian (orbetter yet vegan!) you'll want to start gradually and allow your

body time to adjust to the new lifestyle. As long-time veganswe've organized some helpful hints to make this transition easier.

MAKE THE COMMITMENTStart to cut your meat consumption down to a couple of days perweek. On the non-meat days, try enjoying the many varieties ofmeat-based alternatives such as wheat gluten, tempeh, or eventhe old staple, tofu. Once you become comfortable preparing andeating plant based foods regularly, most people find it rather sim-ple to cut meat out altogether. However, we often hear from ourfriends that the "fake" meats don't taste like "real" meat. Our

A COMPASSIONATE CHOICEFor individuals interested in altering their diet as a way of practicing ahimsa here are some factsto consider about raising animals for food.• Farm animals are sentient beings with distinct personalities. They experience pleasure,fear, and also pain.

• Farm animals are treated like machines whose function is maximum productivity with min-imal time and effort. Chickens are debeaked and detoed, beef cattle and pigs are castrat-ed, and if an animal is sick, they are usually sent to slaughter even if treatment is practical.Over hundreds of years of domestication, they have been genetically manipulated to pro-duce as much meat as possible, even to the point where their legs can barely support theirown weight. Turkeys, for example, are bred so large that that are unable to mate naturallyand reproduce through artificial insemination.

• Valuable resources are inefficiently used to support animal agriculture. Approximately 70%of grain grown in the United States is used to feed farm animals. If these crops wereinstead used to feed the hungry, world hunger would essentially be eliminated.

• Surprisingly, 30% of the planet’s land is used for to raise livestock. Much of the rainforestis destroyed in order to grow crops for farm animals.

• Free-range and organic animal products are not well regulated, nor are they well defined.For example, a cage-free egg-laying hen may never see the light of day and still be housedin filthy, overcrowded conditions.

• Although a vegetarian diet is a compassion commitment, farm animals are still indirectlyharmed or even killed through the production of eggs and dairy products.

NAMASTE NEWS ■ 11

mindful eating

response to that is, "Of course not, it's not meat!" If you eat onefood expecting it to be another, you will obviously be disappoint-ed. Try to see the meat substitutes as something on their own.

GET CREATIVEFood can be an enjoyable adventure, and a vegetarian/vegan dietis no exception. Buying a vegan cookbook and developing a prac-tice of mindfully preparing healthy meals at home can make theprocess more fun. We had never really cooked restaurant qualityfood until becoming vegan, and we are so glad we started to cook.When you finally sit down to eat your creation you will enjoy iteven more thinking, "I made this!" Many cookbooks have adessert section with easy-to-make vegan creations. You can makevegan chocolate chip cookies in about 15 minutes, and they tasteno different then "real" chocolate chip cookies. Check out ourrecipe with this article! Being close to New York and Philadelphiawill also give the adventurous veg diner plenty of options tochoose from when dining out. If you are a pleasure eater you caneasily find some amazing food in the area. See our reviews in pre-vious issues of New Jersey Namaste News for some suggestions.

SWITCH TO VEGANIf you manage to cut the meat out then you are well on your wayto being vegan. Cutting out dairy and eggs can be difficultbecause you really have to read ingredients when you go foodshopping. Dairy is in so many things you would not expect it tobe in. Going out to eat becomes difficult unless the kitchen isaccustomed to handling vegan dietary requirements. Dairy seemsto a huge part of the American diet. Most people usually also saythat they love ice cream or dairy so much they just can't give itup. Eating dairy doesn't seem to have any health benefits, infact we are the only species who consume milk after adulthood,and it's not even human milk we consume. If you can't give updairy because you love the taste so much there is no troublethere. Desserts containing dairy can easily be turned vegan.There are tons of recipes online and there are even a few veganbakeries around such as Papa Ganache in Keyport and VeganTreats in Bethlehem, PA to satisfy your sweet tooth.

MAINTAIN YOUR RADIANT HEALTHThe first thing people ask about veganism is how vegans get

enough protein. I'm not sure where this myth about protein-starved vegans started, but there are numerous plant-based sourcesof protein. You have beans, legumes, nuts, soy milk, almond milk,the meat substitutes, etc. Even vegetables and breads have pro-tein. The key is to have a variety of protein sources each day. Theonly nutritional concern for vegans is getting enough vitamin B-12, as this is only found in meat and dairy products. If you are justvegetarian you needn't worry about this. If you are vegan, mostsoy milks, cereals, and other foods are fortified with it. The onlynatural non-vegan source that we know of is nutritional yeast.

Some people take this as a supplement but it is found in manygreat vegan recipes, like macaroni and "cheese" because it has acheesy flavor. If you do not drink enough soy milk or eat enoughfortified foods each day you will want to take a supplement or amulti-vitamin that includes B-12.

After reading this article, we don’t expect you to abstain fromanimal products cold Tofurky. Instead, we encourage you to thinkbefore you consume and make a compassionate choice that isright for you, our planet, and the animals that share it with us.

>> VEGAN CHOCOLATE CHIPCOOKIE RECIPE

2 1/4 cups whole wheat flour1 tsp. baking soda1 tsp. salt3/4 cup brown sugar3/4 cup sugar1 tsp. vanilla1 cup vegan butter (such as Earth Balance)1 tsp. ground flax seed (optional)2 eggs equivalent (3 tsp. Ener-G Egg Replacer + 4 tbsp. water)12 oz. package of vegan chocolate chips

In a large bowl, mix together butter, brown sugar, vegan white sugar,vanilla, and flax seed. In a separate bowl, sift flour, baking soda, andsalt together. Add wet ingredients to dry ingredients. Whisk together4 tbsp water with 3 tsp. of Ener-G Egg Replacer in a small bowl orcup to create the equivalent of 2 eggs. After allowing a few minutesto settle, pour into the mixture. Add chocolate chips into the cookiedough. Place tablespoon-sized balls onto a lightly greased cookietray then bake for 10 minutes at 375 degrees.

12 ■ Winter 2012

mindful eating

N ew Year’s Day is one of the bestdays of the year. It’s a time whenwe all get the chance to reboot and

start fresh with a brand new 365 to besmarter about saving money, lose thatextra ten pounds, or just find more time tohonor ourselves. If any of your resolutionsfor 2012 include trying to eat better, thinkabout exploring organic foods this newyear. The benefits of eating organicallystart at home—with the simple pleasures ofbetter tasting food and improved personalhealth—and resonate around the globe.

Buying and eating organic means sup-porting your local farmers. Those samefarmers are producing your food in a regen-erative way that doesn’t harm the environ-ment like conventional farming or usepotentially dangerous chemical pesticidesand genetically modified organisms.Organic farming doesn’t harm the soil,either, and soil is the most valuableresource humans have when it comes to

growing healthy crops. Plus, organic foodsare packed with more vitamins, minerals,enzymes, and micronutrients than conven-tionally grown foods.

But enough about saving the planet, thisresolution starts with you. Consider thisfour-step list a blueprint for an organic newyear, with everything you need to knowabout what to eat (and not eat), how tomake it, and how to keep it affordable.

Pantry PurgeA few things will need to go on January1. You don’t have to take it to theextreme and throw out non-organicfoods. But as you purge what’s in yourcupboards and refrigerator, try to replacewith organic goods, breads, vegetables,fruits, etc. In a perfect world, everyonecould eat all organic. But since that’s notalways an option, do your best to alwaysbuy the dirty dozen fruits and veggiesorganically, while making non-organic

exceptions for the clean 15 (see sidebar).Always buy organic meat and sustainablefish (these are some of the most geneti-cally modified creatures on the planet)and try to do the same with bread anddairy. Hormones in non-organic milkhave been linked to everything from earlypuberty and growth spurts in girls to regu-lar old acne.

Make a Plan and Plan YourMealsNew year’s resolutions fail for hundreds ofreasons. One big problem: not having aplan. To stay on track for an organic 2012,a weekly menu is the only plan you need(recipe suggestions and meal planningwebsites below). Whether you are feedingyourself or a family of four, map out a real-istic meal schedule for the week includingbreakfast, lunch and dinner. Time is tightduring the week, so when possible, carveout a couple hours on Sunday afternoon todo some prep. This could be anything fromportioning out your organic produce forindividual meals to slicing and dicing car-rots, peppers, onions and tomatoes for usein dishes or on lunch and dinner salads.Got kids? Pack their lunches ahead of timefor the week and make sure those lunchboxes are filled with healthy, tasty fruits andvegetables as opposed to processed junk.

On Budget, All the TimeOne of the main knocks on buying organi-cally is that it’s too expensive. True, organ-ic foods are often more expensive thanconventional ones, but that doesn’t meanyou can’t eat organically on a budget. Hereare some easy tips for the grocery store.Always buy store brands. Shoprite, Stop &Shop, and Whole Foods (to name only afew) all have organic lines for everything

New Year, Organic YouOur step-by-step guide will help you keep your resolution to eat organically in 2012 and save a little money too

by Mona Laru

from garbanzos and salsa to peanut butter and jelly. Try buying inbulk. Brown rice is a great example. Cook some rice at the start ofthe week then use in several dishes like stir fry, stuffed peppers, oras a side throughout the week. Other great grains to buy in bulkinclude flour, quinoa, and granola. Wholesale stores like Costo, BJs,and Sam’s always have items like organic oatmeal, bagged lettuce,and applesauce cups on sale. Speaking of sales, check out yoursupermarket circular and plan your weekly meals around the man-ager’s list of specials. This will all add up to a happier, healthierfamily and hopefully a few extra bucks in your wallet at the end ofeach month.

Tamp Down TemptationEven the best of new year’s intentions fall victim to the myriadfood-related temptations in our daily lives. But don’t sweat it anddig in those heels. You’re prepared, right? You’ve purged thepantry of the nasty and unhealthy non-organic foods. Your weeklymenu is up on the family fridge to give everyone something tolook forward to (like a Friday night organic pizza party). And thestuff you do have around to snack on is healthy, like granola,raisins, apples, carrot sticks, celery and even roasted, chipotlepumpkin seeds (see below). All of this adds up to a resolutionthat will taste great in the keeping and keep you and your familyhealthy for the upcoming new year and beyond. Try this delicious snack and see below for a list of great web-sites with organic food recipes.

Roasted Chipotle Pumpkin SeedsTip: purchase them from the bulk bins when shopping for organic foodson a budget.

1 cup raw pumpkin seeds1 tbsp butter, melted3/4 tsp cumin1/2 tsp fine sea salt1/2 tsp chipotle1/2 tsp turmeric

Preheat oven to 300 degrees. Line cookie sheet with parchmentpaper and toss seeds with all ingredients. Roast seeds for 45 min-utes, stirring every 10 minutes, until dry and golden brown. Cool.

Helpful Websites:www.nakednutritionnow: organic recipes, wellness tips, meditation, and more

www.montereybayaquarium.org/cr/seafoodwatch.aspx: list of sustainable fish

www.eatwild.org: find a local meat CSA in your area

www.localharvest.org: find a local produce CSA

Mona Laru is a certified organic nutrition and wellness coach and isalso certified in group fitness through the American Aerobic Association(AAAI). Laru created her business Naked Nutrition to offer health andwellness coaching to individuals and groups to improve their lifestyle anddiets and to lose weight by eating whole, organic foods, exercising, andmeditating daily. For more information visit nakednutritionnow.com.

NAMASTE NEWS ■ 13

mindful eating

Dirty Dozen: High traces of pesticidesApples, celery, strawberries, peaches, spinach,

nectarines, grapes, bell peppers, potatoes, blueberries, lettuce, and kale/collard greens

Clean Fifteen: Contain little traces of pesticides

Onion, sweet corn, avocado, asparagus, sweet potatoes,pineapple, avocado, asparagus, sweet potatoes, mangos,

eggplant, cantaloupe, kiwi, cabbage, watermelon, sweet potatoes, grapefruit, mushrooms

One kind word can warmthree winter months.

—Japanese Proverb

mindful eating

How many times have you vowed toeat more veggies? You know youdeserve it, but when dinner time

rolls around it can be labor intensive toprepare a nutritious, plant-rich meal after along day. The key to increasing your intakeof veggies is to have them for breakfast ormid day snack in a delicious blendedsmoothie. This is a quick, easy way to giveyourself a nourishing treat that will unlockyour inner glowing potential. The vitamins and minerals replen-ish your body and give you a health-conscious start to your day.

I have designed this smoothie so the ingredients complementeach other. The vitamin C from the orange juice helps your bodyabsorb the iron from the greens. The calcium from both thegreens and yogurt does not compete with magnesium in the smallintestine as it usually does when consumed in bone support sup-plements that pair the two together. This smoothie is packed fullof naturally occurring vitamins, minerals, phytonutrients, andantioxidants to protect your body from free radical damage.Starting your day with this smoothie on an emptier stomach willallow for better absorption and assimilation of the nutrients it con-tains. The fiber, fat, and protein will keep you satisfied until lunchand aid in digestion and movement of old material. As the old ismoved through the intestine, the probiotics in the yogurt replantyour garden of flora and healthy bacteria inside your belly. This alsoassists in digestion for the remainder of the day.

My personal favorite recipe:½ cup of filtered water (or more depending on your texture

preference) ½ cup of orange juice not from concentrate. The tartness of

the orange juice cuts through the bitterness of the greens withoutmaking the smoothie overly sweet.

½ red delicious apple. The pectin, soluble, and insoluble fibermake it a digestive wonder.

2 cups or so of your favorite greens! I love kale for its nutri-tional value and high level of manganese which provides a mag-netic quality to your blood – literally increasing your magnetism.The cruciferous element of kale makes it a powerful cancer pre-vention food. It is high in beta carotene as well which gives one’sskin a gorgeous warm glow, which we all could use (especially inthe winter!)

I also use collard greens, but spinach or romaine lettuce ismilder and a nice transition if you are new to green smoothies.Spinach contains oxalic acid. This does mildly interfere with cal-cium absorption. However it assists in blood sugar level regulationas well as cleaning heavy metals such as mercury out of the body.

2 heaping tablespoons of whole fat Greek yogurt. Fat isessential to our brain function as well as our satiety levels. Fat isnot the enemy! This also provides that delicious comfortingcreaminess that is beautiful about this smoothie. Yogurt alsoserves as a rich source of protein. If you are sensitive to dairy feelfree to use soy milk instead.

Your own personal spin on it: This is my go to recipe, butsometimes I add raw hemp seeds, super food green powders, probi-otic supplements, raw cacao powder, or other fruits. You may findthat you need to tailor this smoothie to your needs and adjust thesweetness by adjusting the amount of apple in the recipe. I oftenskip the apple all together.

Blend all ingredients in a high powered blender until smooth.Be sure to let the ingredients get fully liquefied. This pre-digeststhe food so that your body does barely any taxing work of digest-ing and breaking down food particles. This allows your body touse its energy to absorb the nutrition and eliminate old waste.Depending on the age and make of your blender model blendingtime may vary as well as the preparation (chopping) of ingredi-ents. If using a Vitamix or other powerful blender very little prepis needed. Some people wonder if juicing or blending is more ben-eficial. Besides requiring less prep and cleanup time, blendingmaintains the fiber from the veggies and fruits which keep you sat-isfied for longer. The fiber also acts as a scrub brush, cleaning outthe old undigested food particles that clog up our bodies. If youdon’t finish the smoothie or want to make a larger batch to drinkall day, seal the leftovers in a glass ball jar and refrigerate. Shake itup before drinking. It will keep for about three days.

Grow Your Glow: Drink Your Veggies!by Krista Sharlin

14 ■ Winter 2012

Besides requiring less prep and cleanup time,blending maintains the fiber from the veggies andfruits which keep you satisfied for longer. The fiberalso acts as a scrub brush, cleaning out the oldundigested food particles that clog up our bodies.

meditation special section

NAMASTE NEWS ■ 15

Meditation can be an intimidating practice for newcomers.Let’s face it—meditation can be intimidating for experi-enced yoga practitioners as well! The idea of sitting com-

pletely still for long periods of time and not allowing any thoughtsinto your mind can be enough to scare anyone away from this prac-tice. When I recently read in a magazine article that beginnersshould attempt to meditate for 30 minutes daily, I was shocked. Ifyou ask me, this sounds like a recipe for disaster. Jumping into ameditation practice with that level of commitment sounds like agood way to set you up for failure. My personal opinion is that slowand steady is the right approach for a beginner’s meditation prac-tice. If the idea of meditation is new to you, consider these tips forthe slow and steady approach.

Start out by incorporating some moving meditation into yourcurrent activities such as eating dinner, walking your dog, orbrushing your teeth. Commit to focusing your attention on theactivity at hand and attempt to block out distractions. As otherthoughts enter your mind or you become distracted by somethingin the environment, acknowledge it, and then return your atten-tion to the task at hand. Patience is key!

When beginning a seated meditation practice, start with a short 5minute session. It is probably going to be easier to quiet your mindand focus your attention for a shorter amount of time in the begin-ning, therefore allowing you to finish your session feeling successfulrather then feeling defeated that you couldn’t keep still for longer. �Give yourself something simple to focus on such as your breath.

Observe the sound, length, and depth of each inhale and exhale.Gradually deepen each breath, and silently say to yourself, “I ambreathing in, I am breathing out.” Use your breath as a tool to helpyou stay in the present moment.

Wait out the full length of your session before you go back toyour daily routine. If you find yourself unable to sit still or con-stantly worrying about whether your dog has to go out, practicepatience. Everything else can wait until the end of your practice.Even if you continue to be distracted for the rest of the time youare seated, you made a commitment, follow it through. You maysurprise yourself and find that if you sit a moment longer thingsstart to settle.

Try guided meditation CDs that you can check out at your locallibrary or find online. Guided meditation allows you to focus on

the speaker’s voice while they guide you through some peaceful,relaxing imagery. �Don’t give up! Even if one session is particularly difficult, don’t

let it stop you from trying again. Go into each session with an openmind. Be patient with yourself. If you find yourself fidgeting orunable to sit still, don’t be afraid to readjust yourself and find amore comfortable position. If your mind starts to wander or youbecome distracted by sounds in the environment, don’t get frustrat-ed with yourself; just use each distraction as a reminder to returnyour attention to your breath.

Consider each meditation session a success. At the end of yourfive minutes, be thankful for the minutes you were able to focus andbe still rather then being upset for the minutes you spent thinking ofyour to-do list or what you were making for dinner. Always end eachsession on a positive note by acknowledging that each time you med-itate you are building a lifelong practice that can have an amazingimpact on your well-being.Pamela Jean Nixon lives in Somerset County where she teaches weeklyyoga classes to adults & children as well as in-home private sessions. Checkout her yoga ramblings at yoga411.blogspot.com and visit her website atpamelanixon.com.

Meditation Tips for BeginnersA Slow and Steady Approach

by Pamela Jean Nixon

meditation special section

16 ■ Winter 2012

An invaluable part of any meditation practice is Dharana –the art of focusing on a single thing for a given period oftime. The subject of a person’s focus can range from a

clearly defined object such as a candle flame, orange, or crescentmoon to a shape, mantra, or if you choose, God or the Self. UsingDharana, one should sit in a comfortable seated position andthink of nothing other than their chosen point of focus. Anyadditional thoughts, feelings or images that come up during med-itation should be acknowledged but not allowed to dominate thefocus of the session.

While the explanation of Dharana may sound simple, the prac-tice of deep concentration is more difficult than it sounds. Thehuman mind is a chattering monkey that rarely quiets itself down.Thoughts about to-do lists, loved ones, work, and daydreams creepup, and before one becomes aware they dominate the whole medi-tation session.

Despite its difficulty, Dharana is attainable and it is possible tomake progress with such a difficult exercise. Here I will share withyou a few techniques that I have learned from the meager success Ihave had in my daily practice.

In the beginning, it was difficult for me to see the object I wasfocusing on at all. To overcome this, I would try to see the image inbrief snapshots rather than forcing myself to visualize it for a longerperiod of time with no success. Once you have a snapshot, focus onit, hold it, and cultivate it. Soon enough it will become easier to seeit for longer periods of time, and you will be able to control it andmold it to your will. As an exercise try thinking of an object rightnow, say an orange square. Did you see it? The next step would beto hold on to that image for a minute, five minutes, and so on.

Once you are able to easily access the object you have chosen tofocus on, it is important to extend the time that you are able tohold that focus. What works for me is imagining the object hover-ing over my third eye chakra. Dharana is an individualized practiceand you should do whatever resonates with you the most. It is alsoimportant to play with the practice, and if one object or techniquedoesn’t work for you, try another. Imagining yourself as a great guruand focusing on your object with intention makes the practicemore fun and accessible.

Making Dharana fun helps with another issue that is often con-fronted in this practice – a lack of motivation. We all lead busylives, and when your mind is buzzing with thoughts, concerns andwants, it is difficult to find time. Stating an intention before eachpractice is helpful, and motivation varies on an individual basis.Find something practical and tangible that motivates you, such as“My practice of Dharana today will make me a better brother/sis-ter/father/mother/friend/lover, etc.”

If you dedicate time each day to Dharana, something will beachieved. There are endless opportunities for Dharana throughoutthe day by concentrating wholly on one thing. Starting slowly atfirst, you will be able to start increasing your time, and your mindwill become lighter and more focused as you continue your prac-tice. Even if you have a “bad” day and have difficulty concentrat-ing, realize that it is your mind’s way of telling you that you need toslow down and re-focus.

Use this practice to become aware of your thoughts, and as yourecognize the clutter in your mind, it will lessen. Then we can useyoga to “yoke” ourselves to a universal consciousness. We just needto learn to pay attention first!Will Johnson is a seeker, most at home in the imagination. He has a pas-sion for the study of magick, mysticism and comparative religion. He canbe contacted at whjohnson2011@hotmail.com.

Dharana: Mastering the Art of Concentration

By Will Johnson

NAMASTE NEWS ■ 17

meditation special section

As this issue with a special focus on meditation started totake shape, it became clearer and clearer to us here atNamaste that a journey toward a solid meditation prac-

tice is a very individualized one. In talking to a group of yogisabout how, when, and where they meditate you’ll get as manyanswers as there are stars in the sky. Similarly, each person’s per-ceived benefits and even reasons for meditating regularly canwidely vary, too. In order to capture that individual nature of thepractice, we posed some questions to local angel therapist, medi-um, and meditation leader Judith Toma about her own journeywith meditation.

Why is meditation so important? The results are amazing. You have a clearer mind and becomemore productive. You have less stress and therefore better health.Through meditation you have a deeper understanding of self.

Do you have a particular style of meditation that youpractice? There are many ways that I meditate and it can take manyforms throughout the day. It doesn’t always have to involve sit-ting quietly and allowing spirit to enter. It could be a walkingmeditation or doing something I love that I become complete-ly engrossed in. I just allow my day to unfold and use that as mymeditation practice.

Where did your journey begin?I learned how to formally meditate around 30 years ago using amantra with Transcendental Meditation TM . This was muchneeded in my life, as I had just gone through a divorce and it wasrather messy. Shortly after that I started dating a man who hadbeen practicing TM for years. It is never a coincidence why peo-ple come into our lives! I noticed he was so calm and I couldn’timagine feeling that way. I knew that I needed to be part of thatworld. It was the beginning of my journey to live a new way.

What sparked your connection to angel meditations?I had been singing solos in a Catholic church since I was 16 andat one particular funeral I couldn’t stop crying, which was sounlike me, since I was always very professional. The organist wasplaying the Ave Maria and I prayed, “God help me.” I then feltan angel enter my body, breathing through me and singing

through me. It was that moment that opened me up spiritually tothe angels. Shortly after that I became an angel therapist andmedium. I was finally living my path.

Do you have any “words of wisdom” for our readers whoare on a similar journey with their meditation practice?Be patient and use the practice of meditation to cultivate yourinnate ability to listen for guidance from the Universe. I had beena singer/actress for years, but I found it difficult to close that chap-ter in my life without knowing what was next. Once I finally let goand trusted my path, the Universe brought all of the resources tosupport me in my new life. Once you have a strong meditationpractice, you become clearer in your daily life. You’ll start to noticethat each new person or opportunity comes along at just the righttime to lead you to the next step on your path. If you’re unsureabout your direction, remember to breathe and ask in quiet, “Is thisa new direction for me?” Notice your feelings. Does it feel good inyour body and spirit? If it does, it’s important to take action whenyou are guided to a new direction. We are guided everyday throughsigns, people, books, situations, detours, etc. It’s important to takenotice. This is your life! Meditation helps you observe, listen, feel,and then take action.For more information on Judith Toma’s workshops and guided meditationgroups visit goddesstarangel.com.

Meditation Makes a DifferenceAn Interview with Judith Toma

By Brian J. Critchley

18 ■ Winter 2012

meditation special section

Many people, like me, came to the practice of yoga to helpheal a physical injury. In truth, I was less than hopefulthat yoga would help my body. So when my back got

stronger and then my entire life started to shift for the better as aresult, I was astounded. I could have never conceived ever slowingdown my multi-tasking, type-A, Gemini mind long enough to evenactually “relax” in final relaxation, let alone cultivate a meditationpractice for ongoing stillness of the mental faculties. But I did.

I know that I am not alone. New students come into the studioevery day with the same problem. They have embraced the “mon-key mind”, where the mind jumps from one thing to the next likea monkey jumping from branch to branch. This is why many aredrawn to yoga, for the hope of brief moments where we find thatstillness we crave. Within that stillness, peace, joy and blissabound. And yet, many an aspiring yogi still cannot wrap his or herhead around the elusive meditation practice (pun intended).

The second line of Patanjali’s Yoga Sutras gives us a glimpse athow foundational this stillness is to the practice of yoga. It reads,"Yogash chitta vritti nirodhah." (Translated as: Yoga is the controlof the activities of the mind.) Of the whole entire practice of yoga,

the first thing we are told is to learn to controlthe mind. And for most of us, that feels like try-ing to control a monkey who just wants to play.

When I first tried to meditate I didn’t exactlyknow what to do. I sat on the floor in lotus posi-tion with my hands in meditative position, shutmy eyes, and tried to turn everything off. Theharder I tried, the more “stuff” seemed to comeup. My dry legs itched, my back hurt, the fly thatI’d let in earlier chose that time to circle myhead, the traffic outside seemed louder, and thethoughts in my head became a whole family ofmonkeys flying around. The harder I tried to stopthe thoughts, the more they flooded in. It wassome time later that a teacher actually shared thewisdom to first allow the thoughts in, recognizethem, show them some courtesy, then excusethem for the moment. This was of great help.Suddenly I didn’t have to try to stop thethoughts, I realized it was my choice to turn thechannel, sometimes turning it several times untilI reached the right one. Focusing on the breath is

another well known method of bringing the mind into steadiness.Yogis have taught it for thousands of years, and the western med-ical minds are now agreeing that the yoga breathing techniqueshave a direct effect on the calming of the nervous system and themind. Slow, deep breaths equal slow, steady minds. This, too, washelpful for me in the beginning of my meditation practice.

But then I hit a wall. I understood why I should focus on thebreath and allow the thoughts to float in, then back out of mymind. But after that I was not quite sure what to do. I knew of theZen saying, “Don’t just do something, sit there,” but it was of nocomfort at the time. So, I took a break from my meditation prac-tice to focus on my asana practice. But, just as with anything else,yoga seeks to create balance, and, eventually, I came back to mymeditation practice with a more profound approach.

For most of my adult life I’d tuned in to the lunar cycles and theseasons. In fact, one of the reasons I love living in New Jersey somuch is that we actually have different weather cycles correspon-ding to the times of the year. My own continued studies into allthings earth (and sky) based led me to a concentrated focus onthese cycles and connecting to the energies within them. Take,

Developing a MeaningfulMeditation Practice

By Tracey L. Ulshafer

NAMASTE NEWS ■ 19

meditation special section

simply, the sun versus the moon. The sun represents fire andenergy. The moon, water and nurturing. Fire and energy are thetask masters while water and nurturing are the healers. Afterprogramming in to these simple energies, a deeper look into thecycles revealed a deeper energy. The waning moon represents aletting go while the waxing moon a cultivation or bringing in.Sunrise offers a new beginning, while sunset is a shift towardsturning in and tuning in. And so, I began to meditate on thesesacred junctures in time - sometimes in lotus postures, but some-times lying down and other time standing up - it all dependedon what the energy called for.

Meditating at specific times of the year can also be beneficialtoward tuning into the natural energies around you. Summerand Winter Solstice and Autumn and Spring Equinoxes are thefour biggest sacred year junctures and again, they each holdtheir own energies in which to focus on in meditation practice.Throughout the year, each day brings with it a unique energythat can be cultivated for astounding results in your meditationpractice. By allowing myself the creativity to play with theseopposing energies throughout the day or night, the rigidity ofwhat I thought had to be a meditation practice was replaced byan availability to cultivate one at any particular time that metmy demanding schedule.

It was by tuning in to these sacred times that I finally becamein tune—in tune with the earth, the sky, my own being, andmost importantly my spirit. Tuning in to the natural energiesaround me truly magnified the healing benefits of both theasana and meditation practice for me. And although I am still amulti-tasking, Type-A, Gemini, I have learned to turn it off atany moment and become still. Studying yoga, meditation andthese changing energies has taught me that without the chal-lenges that we bring to our own practice, we can never trulyappreciate the achievements anyway. And since January repre-sents a time of new beginnings, this is the perfect time to begina meditation or yoga practice. Tracey L. Ulshafer is the owner/director of One Yoga & WellnessCenters in East Windsor & Ewing, NJ. In addition to teaching themeditation classes and many of the yoga classes, Tracey recently fin-ished producing two meditation CD’s: Sacred Junctures: Solar andSacred Junctures: Lunar, that provide guided meditation techniquesbased on these energies. To view the schedule visit oneyogacenter.net oremail Tracey at info@oneyogacenter.net.

Throughout the year, each daybrings with it a unique energy thatcan be cultivated for astoundingresults in your meditation practice.

20 ■ Winter 2012

yoga + health

The feathered peacock pose. It is the start of the raining sea-son when the peacock is said to begin his dance. He lifts histail and gets ready to fan his feathers. As winter arrives, the

weather is dark and cold. The weather has a heavy quality. I pickedpincha mayurasana for this issue to bring in the dance of the pea-cock, to help us feel light. This pose also brings heat to the body,opens the shoulders and gives us strength. All the things we needto get through the winter.

The full pose is challenging. It is not recommended for begin-ners. All practitioners should warm up before jumping in to thepose. A good sequence of downward facing dog, standing poses andshoulder opening poses would help to prepare you for pinchamayurasana. I recommend practicing with an experienced teacherwho can guide you into the pose. I’ll give you ideas and tips to workat a variety of levels. Guaranteed to produce some heat whetheryou kick up or not!

Do downward facing dog.Draw up from your fingers tothe center of your chest.Keep that energy. From thecenter of your chest, yourheart center, press down intoyour hands and lift up andback through your sit bones.Lower your heels in thedirection toward the floor.Drawing into the heart cen-ter and lengthening back out

is the same action your need in pincha (short version of pinchamayurasana).

Now to prepare for pincha. Place your forearms down on themat. Your elbows under your shoulders, be careful not to allow theelbows to go to wide. With the elbows in line with the shouldersyou have enough width to allow for opening in your shoulders andat the same time, you maintain power. Keep your hands in linewith your elbows. Your forearms, from elbow to fingers, should beparallel to each other. Walk the knees back behind the hips. Thiswill allow length along the sides of your body- as your shoulderslengthen toward your ears, your sit bones lengthen back. Take a fullbreath to expand the inside of your body, thoracic and abdominalcavities from bottom to top, back to front and side to side. Keep

In general the peacock is asymbol of openness andacceptance. You will notice,practicing this pose at what-ever level you are at, you willbegin to open your shouldersand your heart.

PinchaMayurasanaWarm your Heart for WinterBy Tarra J. Madore

NAMASTE NEWS ■ 21

yoga + health

that fullness and melt your heart in the direction toward the matand your thighs. This action integrates your arm bones toward yourtrunk and roots your shoulder blades onto your back. It gives youpower! Feel that power – without changing anything, do the actionof dragging your forearms toward each other.

With the fullness, the length and the power you are ready totake it further. You now lift your knees off the floor. The positionresembles down dog with the forearms on the mat. Take the timehere to breathe again and make sure you didn’t lose any of theprevious actions. Your head is off the floor, your eyes gazingtoward your fingertips. The further your legs are away from yourhead the easy it is. Not to say it’s easy! You should be feeling thework. It is important to keep the shoulder blades rooted onto theback. In other words, don’t let your upper back round. As yougain strength and flexibility in your shoulders and upper back,you can begin to walk your legs closer to your head. Again, don’tlet the upper back round. If you feel your back round or your headcomes closer to the floor, back it up. There is no rush to accom-plish pincha, work where you are.

This is a challenging pose so you don’t want to push it too fast.Build a strong foundation,pro gress step by step andyou will experience greatstrength and opening. Ifyou are progressing andneed another step, try lift-ing one leg up. You willneed to maintain all theabove steps and as youlift the leg, make sureyour head stays lifted,

gazing at your fingers and the heart melted (see photo A). Speaking of the heart, the bottom tip of the heart is the focal

point in this pose. It where you draw your muscular energy into andwhere lengthen out of. When you are ready to lift your peacockfeathers (or your legs) straight up- you hug your forearms toward

each other, you draw up from your fingers all the way to the upperback. You lift one leg up and carefully swing the other up. If you areat the wall, changes are your feet are like a magnet to the wall. Thatis fine, it gives you security. What will tend to happen is that yourbody will bow away from the wall. The tendency is for more weightto go into your elbows. Keep pressing strongly into your fingertips.You’re up – it is accomplishment indeed. Now we want to refineand polish the pose. It sounds easy to justlift your feet off the wall and allow yourbody to be vertical. However, it isn’talways as easy as it sounds. Keep yourweight balanced from your fingers to yourelbows. Bend your knees, so your feet canpress into the wall. Move your thighs,from your inner thighs, toward the walland scoop your tailbone up toward yourfeet. This can be challenging to figure outwhen you are upside down. Then, withyour legs zipper locked together, lift oneleg up (straighten your leg) and then theother. Once you are up, keep thatstrength drawing from the fingers to theupper back and from the upper back youpress down into the mat and lengthen upthrough your heels. (see photo B)

In general the peacock is a symbolof openness and acceptance. You will notice, practicing thispose at whatever you are at, you will begin to open your shoul-ders and your heart. At first, the prep phase of the pose may feellike a challenge. Accept where you are and you will continue toopen with the proper alignment and effort. You will start tophysically open your shoulders and heart and that may lead toan emotionally opening as well. You may notice that this NewYear you are more accepting of those around you, more accept-ing of yourself. It’s nice during the long, cold winter to practicea pose that can create fire and warm your heart.

DON’T let the shoulderscome forward, the backround or the head collapse toward the floor

DO Keep the side bodylong, sit bones lifted,heart melted and headlifted and gazing towardfingers

A

B

22 ■ Winter 2012

yoga + health

Home BirthSets the Stage forHealthy Life

By Lesley Franco

GIVING BIRTH IS ONE OF THE MILESTONE EVENTS IN A WOMAN’S LIFE, and thekind of birth a woman has leaves an imprint on her soul. It also leaves an indelible impres-sion on the baby. A positive birth experience which includes uninterrupted bonding andbreastfeeding provide the best foundation for healthy child development.

The home birth process often begins byenlisting the help of a midwife to offer pre-natal care. Using a midwife to guide youthrough this exciting time can be a very dif-ferent experience than being under a doc-tor's care. Appointments are unhurried andrelaxed making sure there is plenty of timeto answer all of mom's (or dad's!) questions.Careful attention is paid to prenatal diet,exercise habits, and stress-reduction tech-niques. This holistic approach helps keepboth mom and baby healthy and minimizerisk of complications.

When the time comes to plan the birth,

many expectant mothers are afraid to leavethe perceived safety of the hospital environ-ment. However, statistics show that homebirth with a qualified attendant is as safe asor safer than hospital birth for healthy, low-risk women with adequate prenatal care.Most of the time, there is no need to med-icalize the birth process. When a womanhonors the rhythm of her body, her uniqueexperience will unfold naturally.

For those of you considering home birthand others curious about the process, hereare some of the advantages to this birthingapproach.

• At home a woman can labor andbirth in privacy and comfort. She'llhave a familiar environment, thesupport of loved ones, and the free-dom to utilize any positions or attireshe finds most comfortable.

• The laboring woman maintains con-trol over everything impacting herlabor and birth. Meeting her needs isthe only focus of all those present.Nothing is done without consent.

• Labor is allowed to progress normally,without interference and unnecessaryinterventions. Midwives are specialists

NAMASTE NEWS ■ 23

yoga + health

in normal labor, while obstetriciansare surgeons, trained to look forpathology.

• During labor the woman is encour-aged to eat, drink, walk, change posi-tion, make noise, shower, bathe, etc.

• Caregivers are invited guests in thebirthing woman’s home. She canhave anyone she desires present: fam-ily, friends, children, etc. Her birthteam (midwife and birth assistant) donot go home because their shift hasended. They also don't take the dayoff because it is a holiday.

• She doesn't have to worry aboutwhen to go to the hospital since hercare-providers come to her. The fami-ly unit remains intact.

• Continuous one-on-one care is givenby the midwife, assessing the condi-tion of both mother and babythroughout the birth process andpostpartum period. The mother andher care provider have established arelationship based on mutual trustand respect.

• Women are supported and encour-aged throughout the hard work oflabor, giving them the opportunity tobe fully present while experiencingsuch a powerful life changing event.

• Bonding is enhanced and involveseveryone who has contact with thebaby including siblings and relatives.Breastfeeding is facilitated by thebaby remaining with the mother. Noone takes the baby away from theparents.

Each and every baby comes through aspure love – with unlimited potential andendless possibility. Babies are created inlove – not fear – and they deserve theopportunity to be born into love – notfear. Birthing at home, in one’s own famil-iar environment, offers such an opportuni-ty by lessening birth trauma and creating agentler transition for the newborn. It alsoallows an opening for enormous personalgrowth and transformation for each familymember who is present. It is a privilegeand an honor for midwives to facilitate a

gentle, peaceful, warm welcome for new-born babies.

In the words of Elizabeth Noble, “Ibelieve that when real change occurs inhow babies are brought into the world,and in the consciousness with which theyare received, the levels of addiction, vio-lence, and crime in society will bereduced. It’s a matter of starting at thevery beginning.” And when consideringwhere and with whom you will welcomeyour new baby, meditate on these wordsby Suzanne Arms, “If we hope to create anon-violent world where respect andkindness replace fear and hatred, we mustbegin with how we treat each other atthe beginning of life – for that is whereour deepest patterns are set – from these

roots grow fear and alienation, or loveand trust.”

If you or someone you know is interest-ed in learning more about home birth, Iencourage you to find a certified midwifein your area. For more resources or tolocate a midwife, visit the site for theMidwives Alliance of North America atwww.mana.org.Lesley Franco LM, CPM is a HomebirthMidwife, Doula, Holistic Childbirth Educatorand the proud Mom of 3 amazing sons (allborn completely naturally with midwives).SoulShine Midwifery is located in WhitehouseStation. Visit www.soulshinehomebirth.com formore information about deciding if a homebirthis right for you.

BIRTHING AT HOME, IN ONE’S OWN FAMILIAR ENVIRONMENT, OFFERS SUCH AN OPPORTUNITY BY LESSENING BIRTH TRAUMA AND CREATING A GENTLER TRANSITION FOR THE NEWBORN.

I took my first yoga class nearly 15 yearsago at a studio in the East Village. I canstill vividly remember the details of that

class: the smell of incense burning andhow our mats lined up perfectly as theroom filled to capacity. At that time, I did-n’t know much about yoga. However assoon as the class ended I instinctivelyknew that something powerful and trans-formative had happened while I practicedon the mat. I couldn’t wait to return.

Over the years that followed I experi-mented with different types of yoga. I’vedone Bikram, Ashtanga, and Vinyasa, toname a few. While I loved the physicalbenefits of my yoga practice, I often feltthat there was more - a lot more - to yogathan what I was getting in an hour-longclass. Last year, I finally made the decisionto deepen my practice and learn moreabout yoga. When I reached out to myyoga teachers for their advice, I wasencouraged to find a yoga teacher trainingprogram. As I searched for a program, Itold the directors that I had no intentionto teach yoga. I just wanted to learn moreabout the practice. Every single teachersmiled and said, “You will be a teacher.”Little did I know that they'd be right!

As I reflect on my yoga journey afterhaving completed the program, I realizethat there are so many things that Ilearned during that process that would beof benefit to anyone interested in yoga.Here are some of the things I wish I'dknown when I started out:

1. Texts are available to deepen yourunderstanding of yoga. You usuallyhear teachers refer to the Yoga Sutras,Bhagavad Gita or the Hatha YogaPradipika. These are all sacred textsthat provide guidelines to yoga prac-

tices. You will find information on every-thing from meditation to yoga posturesto ways on finding peace and enlighten-ment. Translations of these texts areavailable at most major booksellers.

2. Asanas, or yoga postures, are only oneaspect of yoga. Asana is just one of theeight "limbs" of yoga that outline thepath to a yogic lifestyle. These limbsoffer guidelines for acting in a yogamindset and enriching your overallexperience of yoga. For more informa-tion on the eight limbs check out theYoga Sutras or ask your favorite teacher!(Editor’s Note: Learn about all 8 limbson Page 38.)

3. You can eat meat and be a yogi. For awhile, most of the yoga teachers I metwere vegetarian or vegan. During myteacher training, we discussed ahimsa(nonviolence), a foundational principleof yoga and one of the reasons mostyogis avoid meat and animal products.What I learned is that there are differ-ent ways to practice ahimsa. For exam-ple, you can cease gossiping or evenrefrain from reading tabloid magazinesor watching reality shows that exploitthe misfortunes of others. My teacherreminded us that we are all doing thebest we can at any given time. If you arehaving difficulty giving up meat, it doesnot mean you are a failure! You can

practice ahimsa by eating vegetarianone or two days a week.

4. Yoga teachers aren’t perfect. I oftenlooked up to my teachers, viewingtheir practice with awe. The more Iworked with my teachers and got toknow them, the more I saw that theywere ordinary people, just like me.They had their own struggles. Theywere still working on certain yogaasanas, too. It was a relief!

5. Becoming a yoga teacher takes a lot ofhard work and dedication. While I didnot enter into my commitment to thetraining program lightly, I was surprisedat how much work was involved. I spenthours analyzing skeletons, studyinganatomy, and practice teaching in frontof my classmates, teachers, and stu-dents. I wrote and practiced endlesslesson plans. I met with my teacherprivately for hours to ask questions. Ihad reading and writing assignmentsevery week. I assisted teachers and Iwrote evaluations on classes that Itook. Becoming a yoga teacher was anintense and rewarding journey.

I loved my yoga teacher training experience.It opened my eyes to so much about yogathat I would not have seen by taking regularweekly classes. I also learned that the yogapath is a never ending journey. I look for-ward to continuing the learning process andhaving the opportunity of sharing the bene-fits of yoga with my new students!Judie Hurtado is a RYT, Certified KidsYoga Teacher, Reiki Practitioner, and aHealth and Wellness Writer. You can readabout her spiritual and fitness adventures atwww.judiesjuice.wordpress.com. She can bereached at judie.hurtado@gmail.com.

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Lessons from a New Teacher5 Things I Learned at Yoga Teacher Trainingby Judie Hurtado

Becoming a yogateacher was an intenseand rewarding journey.

An old Italian proverb states that“Bed is medicine,” in order toremind us that getting plenty of nat-

ural, restful sleep is an important compo-nent of any healthy lifestyle.

In spite of all we know about the impor-tance of a good night’s rest, many claim thatinsomnia is reaching epidemic proportionsin today’s world. If this is true, then a largepart of the explanation must surely lie inthe frenetic pace of modern life. Recently,spas have been offering private sleepingpods and napping services with the expresspurpose of helping people give themselvesthe rest for body and mind they so desper-ately need! Even in this fast-paced world,by examining our lifestyle choices andincorporating yoga, massage, and other“sleep medicine” techniques we can devel-op and maintain healthy sleep habits.

Good sleep hygiene mostly amounts totried-and-true advice, including daytime tipsand evening rituals. First, get into a patternof going to bed and getting up at approxi-mately the same time each day, even onweekends. Don’t exercise before bed but getmoderate exercise during the day, avoid caf-feine in the late afternoon and evening, andavoid heavy food close to bedtime. Create awind down routine before bedtime; tell themind it’s OK to let go. You’d be surprisedhow much your sleep will improve if youapply these tips routinely over time.

Creating a good sleep environment startswith a totally dark room. These days theimpact of artificial lighting has been com-

pared to a drug in its physiological effects,producing, among other changes, alteredlevels of melatonin, the brain hormone thatregulates our circadian clock, so be sure tosleep in a very dark room. Use blackout cur-tains if needed. Conversely try to get brightlight exposure, sunlight is best, in themorning which helps reset your circadianrhythm. Be outside without sunglasseswhich block the sun’s full spectrum.

When sweet slumber evades us we maybe stuck in a state known as arousal, wherethe sympathetic nervous system, the ‘fightor flight” mode, is triggered. In this stateyour mind will race or your palms mightsweat. Your body will secrete more stresshormones, and your temperature and meta-bolic rates will rise, as will your heart rate.By treating the arousal with a routine ofsoothing rituals you can bring your nervoussystem back into balance and transformyour sleep patterns for good. Most impor-tant is to stimulate the parasympatheticrelaxation response when we’re at the endof the day. Parasympathetic response isslowed breathing, reduced heart rate andincreased digestive sounds.

A soothing therapeutic massage releasesmuscular tension and activates theparasympathetic nervous system commonlyknown as ‘rest and digest’. It won’t come asa surprise to learn that regular massage ses-sions will assist our body to return to a morenormal state of operation, actually helpingto reverse the physical changes that stresshas created. Massage therapy supports good

quality sleep as well as greatly benefitingyour overall health and well-being.

A program of relaxing yoga poses andeasy meditation performed at bedtime can

NAMASTE NEWS ■ 25

SleepMedicine

By Nancy Sheehan

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When I make a New Year’s Resolution, I don’t just make one – I have a list. Everyyear it’s pretty much the same idea: concentrate on putting healthy food in mybody, take more time for my home practice and meditation and get smarter with

my money. But in 2011 I decided to add something new to the list: Try AntiGravity Yoga.My fascination began when a colleague of mine sent me a link of this new yoga practice

that she had tried, but I was quite hesitant at first. Here were these able-bodied peopledangling from a piece of hammock in the air doing crazy yoga poses. I wondered how Icould possibly do that. I’m the girl who bruises if someone so much as breathes on mewrong and has a terrible fear of falling. After a couple months of wondering and curiosity, Ifinally decided it was time to add something new to my resolutions list and give it a try. Soin January 2011, I found the courage to join an AntiGravity 101 workshop at Om Factory.For two hours we stretched, flew and gained length and I found a new way to let go andexplore my own practice. Since that first experience, I have been hooked and now practiceonce a week with some of AntiGravity Yoga’s amazing instructors. One of those instructorsis Shelly Bomb, Creative Director of AntiGravity. Shelly was kind enough to talk aboutAntiGravity Yoga (AGY) and its many benefits.

What is AntiGravity Yoga (AGY)? What are its roots? AntiGravity Yoga is a suspension fitness fusion technique, combining aerial arts, yoga, andgymnastics. It is performed on the AntiGravity hammock, a fabric suspension device usedoriginally in aerial performance. The hammock is lowered to be just three feet above theground, giving practitioners the opportunity to decompress the spine as they strengthenand stretch the muscles.

Learning to Fly: ExploringAntiGravity Yogaby Mary E. Tricario

photos by James Clark & Tameka Goulbourne

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How did you get introduced to AGY?AGY was created by Christopher Harrison, the founder anddirector of AntiGravity, the NYC based aerial performancecompany. I have been a member of that company for 13years, primarily as creative director and performer. It was 10years ago, after an Integral yoga class in NYC thatChristopher first began to muse to me about combiningyoga and the hammock. In 2009 I was present in the veryfirst public teacher training.

What are the health benefits of a regularAGY practice?Spinal decompression, relief of spinal curvature and spinaldisk hydration. Practitioners also experience the release ofendorphins into their system, stimulation of neurotransmit-ters, and proprioception training (sharpening the body’sawareness of the space around it). It also helps to refine bal-ance, build core strength, and improve total body flexibility.

CONTINUED ON PAGE 30

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• Authentic narrative assessments as well as grades

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yoga + health

28 ■ Winter 2012

A s dutiful, hard-working Americanswe often find ourselves occupyingroles as students, workers, mothers,

fathers, problem solvers, and superheroes.We take pride in our productivity and pileour plates with responsibilities. Runningon too little sleep, we save the world eachday while still providing for our familiesand maintaining some remnants of a sociallife. How do we do it? The answer is oftencaffeine in formidable doses. Not only is itwidely appreciated that we “need” our cof-fee in the morning before feeling human,it has become chic and endorsed bynumerous multi-billion dollar companies.

As a full-time college student, employ-ee, amateur writer, Yoga teacher, and fami-ly member there was a time when I foundmyself running high on espresso. I wassadly lacking on the natural energy gainedfrom resting and listening to my body'sneeds. I was caught in a vicious cycle.Throughout the day I would drink severalcups of coffee, and I would toss and turnall night because my mind could not stopreeling. I'd be so exhausted that I'd wakeup the next day and find relief in a steam-ing hot cup of caffeine. With my clients, Icould talk a leg off a table about proper selfcare, but bridging the gap between theoryand practice in my own life was anotherstory.

Caffeine, from coffee in particular, is oursocially accepted drug of choice. Caffeineis a central nervous system stimulator. Thisgives our adrenals a kick which at firstfeels like heightened awareness and alert-ness. However, this artificial high is

accompanied by an increase in cortisollevels which causes the body to act in astressful state as if mild danger was alwaysimminent. Over time this can lead toadrenal burnout and fat accumulation. Asif that wasn't bad enough, coffee alsointerferes with adenosine, the brain chem-

ical that gives us a sense of calm.I wouldn’t want to start a riot, so I am

not going to suggest that you throw outyour morning (or hourly) cups of Joe all atonce. I'd suggest a slow weaning processthat allows your body to adjust to thischange, not just for your health and sanitybut for those around you as well.

After I removed coffee from my diet Inoticed several major changes. My moodand energy levels stabilized. For me this

was colossal, because I had often felt thelate afternoon crash which led me to cravesugar, or more caffeine, which would theninterfere with my sleep pattern. I also felt Icould think more clearly (like whenpreparing for an exam) without having todrink coffee beforehand. I also lost weight.Yes, you heard that right! This was mostlikely a result of shifting my internal Ph toa more alkaline state by removing highlyacidic coffee from my daily routine.

Beyond the weight loss, maintaining abalanced internal Ph has other positivebenefits. Acid environments are lacking inoxygen. Oxygen is the key to the beautyhealth of our cells. Cancer also thrives inacidic environments. Cancerous cellsstruggle to survive in bodies that are in anoxygen rich, alkaline state. The state ofour internal Ph balance is determined bymany factors, but one of the factors wehave the most control over is our diet.Most people eating the standard Americandiet are out of balance, and are towardsthe acidic range. Acidic foods includelegumes, nuts and seeds, starches, meats,alcohol, and coffee. Alkaline foods arethings generally with high water contentand rich in organic minerals and vitamins.Some examples are melons, leafy greens,non starchy veggies and less sweet fruits. Itis essential to have a balance for radianthealth and removing coffee from your dietcan have a big impact on Ph balance with-out sacrificing much nutritional value.

Coffee can have negative effects not juston your sleep patterns and physical health,but also on your radiant beauty as well.

RELEASEthe Caffeine Habit

by Krista Sharlin

Caffeine is a centralnervous system stimula-tor. This gives our adren-als a kick which at firstfeels like heightenedawareness and alertness.However, this artificialhigh is accompanied byan increase in cortisollevels which causes thebody to act in a stressfulstate as if mild dangerwas always imminent.

yoga + health

NAMASTE NEWS ■ 29

Coffee leaches vitamins and minerals such as calcium, magne-sium, zinc, and iron from the body. Caffeine's diuretic effect canmake us feel less bloated, but at the expense of losing our preciousmineral stores and hydration of our skin. What makes skin beauti-ful and glowing is great hydration, rich organic minerals, and arestful night of sleep. Dry, dull skin is more prone to wrinkles andpremature aging.

If you're reading this article after your third cup of coffee andare wondering how you'll ever be able to kick the habit, here isthe process I used to step down to a manageable relationshipwith caffeine. I am not perfect and do not claim to be, especiallyaround final exams. The goal is not to be perfect, but to workwith your caffeine dependence by removing it in steps, and try-ing to reduce your intake. If coffee is something that you do notwant to do without, you can lessen the impact on your body andthe planet by choosing organic, fair trade, shade-grown beans foryour brew.

• Week one: If you drink multiple cups a day try to reduceyour intake by one cup per day, for the entire week. Cuttingback too quickly may cause you to crash, get headaches, orfeel nauseous. If you are only on one cup a day, replace thatwith an organic black tea. My favorite is Tazo organic chaitea. For week one I whipped it with some raw honey and soymilk for a spicy, warming sweet start to my day.

• Week two: Move from black teas to organic green teas, suchas green leaf or yerba mate. By this time you might feel yourenergy and sleep cycle stabilizing.

• Week three: Look at you glow! How does your skin look? Areyou remembering your dreams? Stay with green tea, or take itfarther and move into ultra-low caffeine white tea or even caf-feine-free herbals. Either option has powerful antioxidants andflavonoids to protect your body against free radicals.

If the rich nutty flavor of coffee is what you miss most, decaf-feinated coffee is not the only option! Roasted dandelion root tea

WARMING GINGERTEAThis coffee alternative is a greathot beverage recipe for the win-ter to keep you spicy and cozy!Boil a piece of fresh ginger(about the size of your thumb)in a couple of cups of water fora minute. Turn off the burner,let it cool one minute, andstrain into a mug. Thensqueeze in some fresh lemon

and swirl in some raw honey to taste. The natural thermo-genic qualities of the ginger are lovely in the colder months.The lemon's Vitamin C will support your immune systemand its astringent qualities will assist your liver in eliminationof toxins. The honey also acts as an antimicrobial agent andits enzymes are calming to the stomach as well.

"GOOD MORNING,GORGEOUS" FACEMASKNow you may be wonderingwhat to do with all of yourextra coffee grounds. Don’tthrough them out! Who does-n’t love the smell of coffee? Youdo not need to give that up!When applied topically caffeinedoes not have the same effectsas described above. Rubbingcoffee grounds on your skincan tighten, firm, and exfoliatedead cells. There have also

been studies that link topical application of caffeine and areduction in skin cancer risks.To make the mask, take coffeegrinds, raw honey, and warm water to make a paste with yourfingers. If your skin tends to be dryer use a tablespoon of rawoil such as coconut or olive as well. Apply to your clean,damp face, ideally after washing with warm water and gentlecleanser. Allow it to sit for 10 minutes, and then gently mas-sage your face. Wipe off with a warm, damp paper towel anddispose of it in your compost bucket or garbage. Do not washdown the drain as it could clog. This could get messy so donot start 10 minutes before a dinner party. The result is aclean detoxified glowing complexion.

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LEARNING TO FLY: EXPLORING ANTIGRAVITY YOGACONTINUED FROM PAGE 27

In addition to refining my own balance (I havenoticed that my Ardha Chandrasana is muchmore stable out of the hammock), I have alsonoticed since doing AGY regularly for over 10months that I have little to no back pain anymore. Is this common?

Relief from back pain is only one of the therapeutic successesthat have emerged over the last two years of public AGY classes.I myself am enjoying the experience of absolutely no back painfor the first time in 30 years! By being suspended by the solidity ofthe hip girdle, and the added benefit of the hips being openedsimultaneously, new space is created in the entire sacral region ofthe spine, relieving pressure around the sciatic nerve and the lowlumbar region. Furthermore, the effect of gravity lengthening thespace between every single vertebra has the effect of hydratingthe discs and naturally reminding the spine of original alignment.The effects of this are both restorative and preventative.

Who can do AGY?Almost anyone can practice AntiGravity Yoga. I have flying fit-ness students who are nearing 70 years old, and restorative stu-dents who are in their mid 80's. On the other end of the spec-

trum, students as young as 9years old (providing they areversed in another physical disci-pline like martial arts or dance)attend regular classes. A wideassortment of injuries, rehabilita-tions, and even anxiety disordersfind their way into my class-room as well. Coming soon isAGY for children, rangingfrom mommy and me to 10years, and also AGY for physi-cal disabilities.

It is said that yougrow a quarter of aninch taller after anAGY session. Is thatREALLY true?It is true! Some practitionersactually grow over an inch!This depends on the amount ofspinal compression that a stu-dent begins with. The effects are

not immediately accumulative (otherwise I would be 10 feet tallby now!) However, over time the spine does begin to assimilatethe new space introduced during the class, and new length canbe achieved.

What is your favorite thing about AGY?My favorite thing about AntiGravity Yoga (besides NO backpain!) is, of course, the students! I experience a kind of familiallove for every single person that walks into the studio. I find thatit is the greatest gift of my life to provide these people the chanceto achieve something beyond their own expectations of them-selves on a physical, mental, and spiritual level.

AntiGravity has taught me to let go in so many ways I didn’tknow were possible. I am continually amazed at how far I havecome in the practice and look forward to a future with it. Formore information on AntiGravity Yoga and where you can expe-rience all the benefits of it (including a wide grin from ear to ear)visit antigravityyoga.com. Mary E. Tricario is a Registered Yoga Teacher and Weight Loss Coachin Central New Jersey. Her "Yoga and Weight Loss" program has beenhelping her fellow New Jerseyans as they embark on their healthy jour-neys and will be offered at Middlesex County College this fall. For moreinformation, visit her website at heroespose.com.

RELEASE THECAFFEINE HABITCONTINUED FROM PAGE 29

resembles the look and taste of coffee. It is also a powerfultonic for the liver, and it is also one of the most well knownand appreciated diuretics used by holistic healthcare practi-tioners. Dandelion root releases excess water retention whilenot disturbing mineral stores. Another herbal coffee alterna-tive is Teeccino. It is a blend of dandelion root, chicory root,carob, and other herbs which provide fiber and can be brewedalong with coffee in order to slowly break the habit. Teeccinoalways comes in an array of incredible flavors and dark roastoptions.

Sometimes, I like to blend raw organic cocoa powder withsoy milk and honey (or better yet raw hemp seeds with water)for an energizing, detoxifying, and mineral-rich chocolatemilk. Most of all, be gentle with yourself. Learning how tocater to your own needs is often counter-intuitive to what wehear from our society. Rest when you need it. The world willnot end if you put down the coffee, turn off your phone, andtake time for the activities you love.

NAMASTE NEWS ■ 31

yoga + health

help you slow down mind and body and ease the transition toslumber. Restorative poses are best since they are often donein a supported, reclined position and invite relaxation.These poses reduce the activity of your brain’s wakefulnesscenters and increase the activity of your sleep centers. Besure to have blanket, socks and a sweater nearby when prac-ticing passive yoga poses.

Breathwork is another excellent addition to your nightlysleep routine. “Every time you exhale, it slows your heart-beat and that helps calm you down,” says Rodger Cole, anIyengar yoga teacher and a research scientist specializing inthe physiology of sleep. Try two part exhalation to one partinhalation. For example, start by exhaling through yournose to the count of 6 and then inhale thought your nose tothe count of 3. Do this for 5 to 30 minutes before bed.

Another great evening ritual is to keep a journal. Puttingyour thoughts on paper and writing down the contents ofyour mind will get your worries out before your head hits thepillow. Also when you go to bed you want your skin to bewarm, so a hot cup of tea or a warm bath work wonders.Sleep with a little pillow of lavender blossoms or use a fewdrops of the essential oil to evoke soothing dreams. Eyebags, rice filled sacks that you place on your eyes, create auseful light pressure to the eyes to encourage relaxation.

Rodger Cole explains that we go through natural sleepcycles of deep and lighter sleep during the night. Thesecycles are about one and a half hours long. So if you doawake in the night, know that in another hour you can syncwith that cycle. On the other hand, no matter how littlesleep you get, you can feel energetic and refreshed if yourelax deeply and completely instead of struggling to sleep.

Over time you normalize arousal and sleep starts to getbetter. You’ll feel better overall with good sleep hygiene.Researchers have theorized that sleep helps our brainsprocess information and can keep your heart healthy. Sowhen you head to bed this evening, remember - getting agood night’s sleep can be one of the most important thingsyou do for your body and mind. There is no shortcut to goodquality sleep. In our fast-paced, instant-gratification worldwe must buck the trend and support ourselves with goodfood, consistent exercise, and most importantly – a goodnight’s rest.Nancy Sheehan LMT is owner/director of Cranbury TherapeuticMassage. For information visit cranburymassage.com.

SLEEP MEDICINECONTINUED FROM PAGE 25

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32 ■ Winter 2012

yoga + health

An Invitation from Mother Nature inthe Season of WinterBy Michelle Kencitzski

“ADOPT THE PACE OF NATURE: HER SECRET IS PATIENCE.” —Ralph Waldo Emerson

W e come into a season which cel-ebrates an inner silence, whereat times peace and beauty liter-

ally fall from the sky and blanket theearth. It is a time where Mother Natureinvites us to become quiet within ourselvesand slow down. You may stay in bed a lit-tle bit longer in the morning, or in yourpajamas with a cup of something warmwrapped in a blanket slowly turning thepages of your favorite magazine one by one.It’s a time where things like taking a bubblebath, watching a funny movie, playing aboard game, making a snowman or bakingin the kitchen (see squash recipe) are bril-liant ways to spend your time.

The practice of yoga and its sister-sci-ence, ayurveda are about so much morethan doing a pose on a mat. The practiceis experiencing an unforeseen moment intime of being connected to the earth andfeeling fully supported. For that momentyou do not worry about the future or wade

in the past, but insteadbreathe into the ebb and flowof the present moment. Youembody a sense of peace inthe company of Nature thateverything is exactly as itshould be, and as a resultgrow deeply in wisdom. You trust yourselffully in that moment, and are able to sur-render to your own unique journey in lifeand all of its unexpected twists and turns.As a result your body softens, and some-how your feet rest more fully on the earth.Be grateful for this moment.

When we practice yoga in the winter orwhat is known in ayurveda as Vata Seasonwith heightened elements of air and space,we look to supplement our inner supply ofwarmth and fluidity. It is those elementsthat keep our bodies expanded and closeto the earth - grounded. If you begin ayoga practice in child’s pose, and thenafter a series of gentle sun salutes andmindful breathing revisit child’s pose, youwill find that the heat created throughyour movement allows you to pour yourbody closer to the earth and let go thatmuch more. In the same way, you may takea cup of warm water with you to bed with afresh piece of ginger, fresh mint leaves and adash of cardamom. Gently stretch yourbody before going to bed so that your ener-gy can move more freely at night as you restand repair in an expansive state.

Another way to nourish yourself andreplenish your supply of moisture andwarmth is by doing a weekly or dailyAbhyanga Self Massage – the practice ofmoving warm oil over your hands, feet orentire body. You may determine which oilto use (sesame oil for vata, olive or coconut

oil for pitta, and grape seed oil for kapha)by understanding which elements (earth,water, fire, air and space) are most prevalentin you – understanding your unique consti-tution. If you do not have an oil warmer athome, the oil can be heated on your stove-top. Fill a small pot ¼ of the way withwater, bring to a gentle boil and turn heatto low. Then place 1-2 tablespoons of oil ina small ramekin and place the ramekin inthe heated water for approximately 1-3minutes. You want the oil to become warm,but not boiling. Massage the oil and let itrest over your skin for up to 30 minutes.(Be mindful of oil on the bottom of yourfeet so as not to slip.)

The stillness and silence we find thistime of year has purpose. Giving ourselvespermission to slow down enables us to tapinto our inner wisdom and replenish ourbody and mind. Step outside the next timeit begins to snow and allow yourself tobecome giddy at the miracle of snowflakesdancing from the sky. Open your armswide and with a smile and a laugh, let goand fall back into a pile of deep snow as itsupports your body in the joy of making asnow angel. Notice how you feel afterbeing held by the earth and be grateful forthe moment.For more information about the author,Michelle Kencitzski, you may visit her web-site at yourprimalwisdom.com.

ROASTED SQUASH RECIPE

Preheat oven 400 degrees (this recipe isgreat to make 1st thing in the morning as itwarms your home and your body and smellsheavenly)

Slice Acorn squash (or any squash of yourchoice) in half, and scoop seeds from centerBake face down on baking sheet for approx-imately 20-40 minutes (depending on size)

Place in a bowl and eat warm.

You can top with brown sugar, maple syrup,and cinnamon for a sweet treat.

Giving ourselves permission toslow down enables us to tap intoour inner wisdom and replenishour body and mind.

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yoga + health

The new year provides an opportuni-ty for new energy to come into yourlife and transform it. But how can

you channel that energy to achieve whatyou truly want? From my experiences as alife purpose coach, I know that lastingchange is usually initiated by a deep andsignificant inner pull toward somethingnew. The change is like the flow of aninner river, and the person is jumping inand navigating the current.

Change takes risk and courage, and thepart of us that likes things to stay the sameis wary of this movement! Being tuned tothe deeper movement of your soul is thekey to mastering change. If we set goalsthat are not in tune with this deepermovement, we will spin our wheels andcreate unnecessary effort. If we create froma sense of “should” instead of getting onboard with the internal “I will”, we are notgoing deep enough into our beings to cre-ate lasting change.

Most of us invite change as a way toeither avoid pain or seek pleasure. Whatwould happen if you could change basedon a much deeper stream? What if youchanged along with what your soul isrequiring?

I do not set a lot of goals. I tend tomove toward or away from somethingthrough following my inner sense of move-ment. But when the movement is reallyasking for something new, I use these stepsto effectively bringing about this change.

The first step in this process mustinvolve listening for and discerning theessence of that inner movement. Start byasking yourself what, when I think of it,makes my heart get up and dance? Is it tohonor your yoga practice more deeply? Is itto find a new level of connection with a

person in your life? Is it to pursue an activ-ity or job that fulfills that secret part ofyou that is waiting to burst out? If you lis-ten to these deeper impulses, you may findyour soul longing for something that drawsyour whole being toward it.

The second step in making a mindfulchange is to create an image – a personalicon—that represents this impulse andpost it somewhere prominent. Potentimages that represent our deeper self canreprogram those places that resist the cur-rent of change. This image will be a cre-ation of your own, using elements foundonline, in magazines, or even your owndrawings and photos. When you’ve createdyour image, place it somewhere prominentwhere you will see it regularly.

If you want to join a dance class, forexample, then you might print out a photoof yourself, and paste it on a piece of paperon which you draw or cut out images ofdancers or of the dance studio you willjoin. Include words in your collage thatinspire you. If you are seeking a new con-nection, you might print out a photo ofyourself and draw the outline of someonenew next to you. Include words of connec-tion and bright colors around these

images. If looking to start a knitting hobby,find images of the kinds of things you’dlike to make, a set of needles, and somewords of encouragement. Again, you maywant to include a photo of yourself in themiddle of this collage. Allow time tomeditate on this image often and reallyabsorb it. Create a relationship with thisimage and embrace the intention in thisimage fully. This will help with any resist-ance you have. A YES is always more pow-erful than a NO.

The third element in this changeprocess is often overlooked but vitallyimportant. Create accountability! Shareyour intention and image with someoneyou trust who will agree to check up withyou regularly (at least once a week at first).Accountability buddies can come in manyforms: friends, support groups, mastermindcircles, a family member, a mentor, coach,or other creative connection.

One of the toughest parts of sticking toNew Year’s Resolutions is that they canmake us feel very deprived (giving up ourfavorite foods) or isolated (working harderat our resolutions may leave less socialtime). There’s no need to experience eitherloneliness or lack as this process unfolds.Remember that when you honor the deep-est promptings of your soul, you are reward-ed with the Universe aligning itself aroundyou to offer abundance and support. Cynthia Yoder mentors individuals and usessound healing techniques to help individualsalign with and integrate their soul’s deeper pur-pose. Her books include: Divine Purpose:Find the Passion Within as well as a spiritualmemoir, Crazy Quilt: Pieces of a MennoniteLife. Please visit www.cynthiayoder.com forthese and other resources.

Dear Universe: How do I stick to myNew Year’s resolutions?Three steps to create a goal that your whole being can get on board with!by Cynthia Yoder

Being tuned to thedeeper movement ofyour soul is the key tomastering change.

34 ■ Winter 2012

yoga travel

For three months this summer, I lived alone by the sea inCosta Rica, in a tiny bungalow, its porch graced by a brightorange and green hammock. I was there to share my love of

yoga and help manage Montezuma Yoga Studio in place of myfriend Dagmar, a courageously independent native of Germany whowas busy traveling throughout the late summer. While I had myapprehensions about leaving for so long, I arranged for coverage formy yoga classes in my absence and relied upon my closest of kin tokeep my precious daughter safe, trusting her father implicitly. Off Iwent, with my three years of experience as a 500-hour RegisteredYoga Teacher, and a focus on advancing my practice.

With a view of the gulf, Montezuma is located on the southernNicoya Peninsula in the Province of Puntarenas. Dagmar’s own

words best described the faraway studio as “a destination where anopen air wooded pavilion, steps away from the ocean, serves asthe spot for daily open Anusara-Inspired Vinyasa flow classes andretreats. There are full moon yoga bliss events: moon salutations,Vinyasa sequencing, meditation, chanting, restorative yoga pos-tures, and a sacred space to shine.”

Upon arrival to my exotic assignment, I felt anxious and ten-der-footed. Fear quickly faded on the beach outside of my newhome in the mood-lifting sun. My body felt in sync with my heartand did not question my flow. I affectionately warmed to my newsurroundings—found the local organic market, stocked the tinyfridge with some food, swept each day for scorpions and checkedout the vibe from my neighbors. Like everyone else atMontezuma Yoga, I found myself submerged in the swirl of mypractice together with the sensuality of the elements. It was fasci-nating to see the people from every corner of the world thatjoined our classes daily.

The culture embraced me, peeling off my Jersey Girl shellbefore I even had a chance to notice. The people were friendlyand smiles came easy at the open air vegan-friendly cafes that Ivisited. The tranquility and calm of my surroundings was ofteninterspersed with sudden and severe storms. The mesmerizingCosta Rican sky would open up on its inhabitants, and on sever-al evenings, lightning storms knocked out our power. Whenhome during such storms, I could light a candle or two and curlup with my favorite Bob Marley tunes. But there were eveningsthat I would be walking solo the mile from the studio to home,moving sand and rock below my slippery feet, surrounded bydarkness. My only guidance was the sparse radiance from myflashlight and my spirit, while the mighty ocean roared in thedistance. When the pelting rain soaked me to the bone, itunlocked a renewed realization that nature is surely strongerthan mankind. Between my awakened survival instincts, theluxury of the locale, the fear of the unknown and the drive toendure, the experience was intoxicating.

About two weeks into the trip a stray dog that I named TicoHombre adopted me. A nomad from the sands, this pint-sizedproud wanderer took up residence in my bungalow. He wouldstand on the front porch in silence observing me, while othertimes he gallantly escorted me on the one mile walk to the yogastudio twice a day. Just as unexpectedly as he came, he left.Wondering what I had done to make him leave, it wasn’t untilten days later that I saw him charming some tourists. I was happy

Surf, scorpions, solitude and strength:My Summer Teaching in Costa RicaBy Ryah Dekis as told to Lisa Dekis

yoga travel

NAMASTE NEWS ■ 35

for him, and his spirit rang a bell to me— the constant traveler.He was the native and I the visitor. I was thoroughly charmed.

During my three month summer expedition, I was given theluxury of time, and I developed a strong determination to con-quer the Aka Vrschikasana (Scorpion) pose. I wanted to be toughlike the terrain I was immersed in, and I felt half way there. Ifound myself practicing, teaching and eventually perfecting the

Scorpion pose. Several of my students struggled with its drishti,overwhelmed by the fear of falling. The pose's mandatorystrength of core juxtaposed with delicate legs, ankles and feet cap-tured the spirit of my adventure and the importance of balance,strength, and clarity of the spirit.

I was truly humbled by Costa Rica’s graciousness, and I feelthat my time there shaped me. My spirit was allowed to fly, asfree as I always knew it could be. I witnessed students transitionright before me and joined in their tears of joy.

When my plane touched down back at home, I had sand in myshoes and hoped no scorpions found their way into my tatteredluggage. I was thrilled to see my daughter Isis, and we clung toeach other while her innocent spirit forgave me for my absence.We spent the next two days snuggling, loving and eating comfortfood. She showed me her unique three legged dog as well as herstarfish pose. While back at home, my excursion has fused uponmy mind and spirit a blissful change that will remain with mealways. If you ever have the opportunity to take a journey thatallows you to step away from the day-to-day details of life to focusyour practice, I encourage you to follow where the path leads andbe amazed by how far you can go.Ryah Dekis is a yoga teacher serving the Princeton area. For moreinformation about her local classes visit ryahhhyoga.com. For moreinformation on Montezuma Yoga visit montezumayoga.com.

events

Winter Events January 8: 9:15am -10:15am. Intro to YogaSeries Week 1, Onsen forAll, Kingston. Learn the basics ofyoga practice including: breathing,alignment, safe movement betweenposes, and relaxation. No priorexperience necessary. This class isWeek 1 of a 4-week series that willmeet on consecutive Sunday morn-ings. Space is limited and pre-regis-tration is required. Cost: $60 for 4classes. Visit onsenforall.com orcall 609-924-4800 to register.

January 21-22. CouplesWeekend, Onsen for All,Kingston. Special packages on mas-sage, body treatments, and soaks forcouples. Visit onsenforall.com orcall 609-924-4800 to register.

January 21: 4pm - 6pm.Organic Culinary Class,Sphericality, Flemington. Taughtby Mona Laru of Naked Nutrition,you’ll learn time-saving tactics andhow to buy organic on a budget.You’ll receive 3 take-home healthyrecipes and a book of organic foodand products coupons (a $99value). $85/person. Class also runs2/4 (1-3pm) and 3/4 (2-4pm). Call970-485-2446 or visit nakednu-tritionnow.com for more info.

January 23: 7pm - 9pm.Massage Basics forBeginners, Center forRelaxation & Healing, Plainsboro.Learn some basic massage & body-work techniques that you can useto share the health and relaxationbenefits of massage with lovedones. $25 registration fee, signingup in pairs encouraged. Call 609-750-7432 or visit relaxationandhealing.com.

January 26: 7pm - 9pm.Free Reiki Introduction,Princeton Day Spa, Princeton.Learn the nature and history of

Reiki, benefits of Reiki treatmentand receive a mini hands-on sam-ple. Call 609-947-9860 to reservea seat.

January 28-29: 1pm -3pm. Intro Sanskrit, CobaYoga, Little Silver. A workshop forboth students and teachers. In thisclass you will learn to read Sanskrit;the ancient language of India. Wewill learn to read and pronounceeach letter the Sanskrit alphabet.This is a 2 day workshop presentedby Joey Smith. $50. Visit cobayoga.com for details.

January 29: 1pm - 3pm.Anusara Immersionw/Sue Elkind, One YogaCenter, East Windsor. Learn aboutthis alignment based, heart openingpractice with one of our area’s mas-ter teachers. Visit oneyogacen-ter.net for registration details.

January 29: Open House,Studio Yoga, Madison. Learn aboutyoga in the tradition of BKSIyengar. Free classes throughout the day. Visit studioyoganj.com for info.

January 29: Open House,Inner Light Yoga Center, NorthBrunswick. Free yoga classesthroughout the day from 10am -2pm. Visit ilyc.com for info.

February 4: 10:30am,Groundhog DayCelebration, Stony BrookMillstone Watershed, 31Titus Mill Road, Pennington, 609-737-7592. Visit groundhogburrows. Register, $5.thewatershed.org.

February 5: 9:15am -10:15am. Intro to YogaSeries Week 1, Onsen forAll, Kingston. Learn the basics ofyoga practice including: breathing,alignment, safe movement between

36 ■ Winter 2012

NAMASTE NEWS ■ 37

events

Calendarposes, and relaxation. No priorexperience necessary. This class isWeek 1 of a 4-week series thatwill meet on consecutive Sundaymornings. Space is limited andpre-registration is required. Cost:$60 for 4 classes. Visit onsen-forall.com or call 609-924-4800to register.

February 9: 11am - 5pm.Winter Market,Princeton FarmersMarket, Princeton Library, 55Witherspoon Street, Princeton,609-356-0558. Farmers andcrafters with winter produce,cheeses, honey, bread, desserts,and more, princetonfarmersmarket.com.

February 10: MysticalMusical Open PracticeTime, Princeton Center forYoga & Health, Skillman.Suggested donation $10. Visitprincetonyoga.com for details.

February 12: 4pm -6:30pm. Couples ThaiMassage, Coba Yoga, LittleSilver. This is the best Valentine’sday gift/date. You will learn howto give Thai massage to eachother. Just bring each other andcomfortable clothing. This isnot a formal training. No expe-rience necessary. $50 per cou-ple/$25 each. Visitcobayoga.com for details.

February 18: 1pm - 3pm.Fertility Yoga, 14 Coba Yoga,Little Silver. Would you like toenhance your fertility? Are youinterested in manifesting abun-dance? Karena Virginia, certifiedHatha and Kundalini yogainstructor and Khalsa Way prena-tal yoga teacher, developed the“Mommies and Miracles” ® pro-gram to support women withissues of fertility and conception.After observing women in her fer-tility workshops achieving suc-

cessful results, Karena opened theprogram to all women. $35. Visitcobayoga.com for details.

February 18-19.Couples Weekend,Onsen for All, Kingston. Specialpackages on massage, body treat-ments, and soaks for couples.Visit onsenforall.com or call609-924-4800 to register.

February 26: 3:00pm.Peking Acrobats atMcCarter, Direct from thePeople’s Republic of China, thistroupe of 25 elite gymnasts,cyclists, jugglers, acrobats, andtumblers continues to leave familyaudiences spellbound with theirdaring demonstrations of strength,balance, agility, and grace. Visitmccarter.org for details.

March 4: 9:15am -10:15am. Intro to YogaSeries Week 1, Onsen forAll, Kingston. Learn the basics ofyoga practice including: breath-ing, alignment, safe movementbetween poses, and relaxation. Noprior experience necessary. Thisclass is Week 1 of a 4-week seriesthat will meet on consecutiveSunday mornings. Space is limitedand pre-registration is required.Cost: $60 for 4 classes. Visitonsenforall.com or call 609-924-4800 to register.

March 17-18. CouplesWeekend, Onsen for All,Kingston. Special packages onmassage, body treatments, andsoaks for couples. Visit onsen-forall.com or call 609-924-4800to register.

New Jersey Namaste News strives foraccuracy in its event calendar listings,but we encourage you to call aheadbefore planning to attend.

Planning an event of interest to theyoga community in 2012? Email theeditor at brian@njnamastenews.comwith details and your listing may appearin an upcoming issue as space allows.

last word

Yoga is the tool I use to keep focus and calm when life getsbusy and hectic. As a working mom, those hectic timesseem to never stop. Rather than waiting for life to be less

complicated, I turn to the Eight Limbs of Yoga as a guide for meto stay positive and true to myself no matter what challenges lifeoffers. Each limb offers a different "helping hand" to deal withthe complications of the modern world.

1. The Yamas are self-restraints, or things we should not do.There are five Yamas. Ahimsa is the non-harming of yourselfand others. This is the inspiration for vegetarianism for manyyogis. Satya means "not lying" or truthfulness. Avoiding gossipand being honest are ways to practice Satya. Asteya is non-stealing. We think of not stealing items such as cars, shoes oreven friends, but this also refers to non-tangible items such astime. Brahmacharya encourages us not to waste our energy.Aparigraha is non-greed. A practice of Aparigraha is to not takelong showers or shop for things that are unnecessary.

For me the Yamas are a practice of mindful eating, speakingand thinking. It reminds me to treat others kindly and avoidsocial drama. Also, I practice being on time, not sleeping late,or becoming a couch potato in front of the television (some-thing I find challenging especially in winter months). Mostimportantly, I donate unused items and volunteer in my com-munity makes me feel good to limit greed and covetousness. Theyamas help keep my days calm and hassle-free.

2. The Niyamas are personal observances. There are five

Niyamas. Saucha is the cleanliness of the body and mind. Santoshais contentment. A practice of Santosha is to experience joy withwhat you have. Tapas is the creation of internal heat that removesspent materials in our body. Svadhyaya is the study of self, sacredtexts, and of great beings like Gandhi, Martin Luther King Jr., orMother Theresa. Isvara Pranidana is the offering of our services tosomething greater than ourselves.

For me, the Niyamas are a practice of clean food, water, air, andspeech. Also, they encourage me to share my gifts and strengths,show gratitude for my blessings, trust in the positive, and learn fromthose before me to keep me focused on my path. When I am chal-lenged, a yoga practice that increases tapas can feel cleansing.

3. Asana is the practice of a steady, comfortable pose. It is thelimb most often associated with yoga in our culture. Stiffness andtension in the mind and body can break us. Asana allows us torelease toxins and become supple and flexible. When your bodyfeels well, your mind feels open and your spirit can soar.

4. Pranayama is the mastery of the breath. As the breath isexpanded and controlled we feel calm and serene. Available tous anywhere, in an office, a car, or a school, Pranayama is theessence of life.

5. Pratyahara is the practice of detaching from the five senses ofsight, smell, taste, sound and touch. When we overload our sched-ules, this principle of inward focus helps us to stay on track, not getdistracted, and maintain our priorities.

6. A very strong focus or concentration is Dharana. This isthat fierce concentration you have during college finals, a jobsearch, or completing a home improvement project. It is gettingthe job done. (Editor’s Note: See our Meditation Section onPage 16 for more on Dharana.)

7. Dhyana is that happy state of meditation. This practice ismuch more than concentration, it is complete with no interrup-tions. For our busy lifestyles, any amount of silent and peacefulmeditation is beneficial.

8. Samadhi is the deepest state of meditation or bliss. For me,this is more of a goal than a practice. Hopefully all of us experiencerare moments of bliss every day. As we practice the other limbs reg-ularly, the sweetness of life will become more apparent to us.

When juggling work, family, personal time, and rest, keep it sim-ple and basic. Let the Eight Limbs of Yoga guide you each day.

Namaste! 38 ■ Autumn 2011

Feeling shorthanded? Yoga Gives You Eight Limbs!

By Melody Lima

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