Pregnancy Yoga: Rave Culture

SEPTEMBER 2014
U.S. EDITION
Pregnancy WIN
yoga Yoga retreat
for 2 in Turkey
bumps on the mat
worth $1800
Yoga
in the
clouds Headstand
living the hero
high life one man’s
journey back
to yoga
Rave
culture Meditation 101
yoga on the inner calm awaits
dance floor
U.S. EDITION
OM Magazine
Issue 44, September 2014 Contributors
Published by: Prime Impact Events & Media
Old School, Colchester Road
Regina Hellmich
Wakes Colne, Essex, CO6 2BY Regina is a yoga teacher and Thai yoga massage therapist. After years
Tel: 01787 224040 working as an actress and spending most of her life in the car or on
Fax: 01787 223535 painfully slow train journeys to find work in places such as London,
e: [email protected]
Manchester and Berlin, becoming a yoga teacher and developing a
ommagazine.com
regular yoga routine has helped her find a better life. Instead of being
on the road and on tour all the time, she now spends her days working
Editor: Martin D. Clark
e: [email protected] from her lovely home in Wales, in class and on her favorite yoga mat.
Publishing Director: Keith Coomber Dr Stephanie Fitzgerald

Stephanie is a clinical psychologist specializing in the treatment of
Managing Director: Julie Saunders anxiety disorders. She takes a holistic approach to her work and
e: [email protected] combines therapy, physical exercise/movement, mindfulness and
nutrition to help people achieve their goals. Recently, Stephanie started
Art Director: Emily Saunders to combine yoga with traditional therapy to help those affected by
e: [email protected] stress and anxiety. Follow her on twitter @fitzgeraldpsych or visit:
fitzgeraldpsychology.com
Advertising Manager: Sara Stant
Jill Lawson
Subscriptions Manager: Hannah Irons Jill is a writer and yoga teacher living in Southwest Colorado, in the
USA. She contributes our regular Meditation of the Month column.
Designed by: Adam Williams Jill is the owner of Heart and Core Yoga Studio and founder of Jill
e: [email protected] Lawson Yoga 200 hour, anatomy based teacher training program
(jilllawsonyoga.com). Her extensive background in kinesiology combined
with her love of yoga are what make her teaching style unique. Jill leads
yoga retreats and is a presenter at various yoga festivals.
Regular contributors:
Courtney Carver; Be More With Less Sandy Newbigging; Mind Calm
Corrina Gordon-Barnes; My Yoga Business Charlotte Watts; De-stress Your Life
Paula Hines; Carry On Teacher Jonathan Schofield; Beginners Blog
Jill Lawson; Meditation Of The Month Lexie Williamson; OM Lite
Lesley Dawn; Life and Loves Denise Leicester; Natural Born Beauty
Siri Arti; Conscious Parenting Roisin Kiernan; Living The Teachings
Sarah Swindlehurst; Yoga Therapy Deb Mac; What’s Your Affirmation
The Publisher accepts no responsibility in respect of advertisements appearing in the

magazine and the opinions expressed in editorial material or otherwise do not neccessarily
represent the views of the Publisher. The Publisher cannot accept liability for any loss arising
from the later appearance or non publication of any advertisement. Information about
products and services featured within the editorial content does not imply an endorsement Molly Lehman, (houseofjai.com) photographed
by OM Magazine. OM Magazine is not intended to replace the professional medical care,
advice, diagnosis or treatment of a doctor, qualified therapist, nutritionist or dietician. for the cover of OM yoga and lifestyle magazine
Always consult your doctor before undertaking any exercise programme.
September Issue 44 by Matt Fricovsky,
Every effort is made to ensure that all advertising is derived from reputable sources. OM
Magazine cannot, however, accept responsibility for transactions between readers and
advertisers
(mattfricovsky.com) © 2014
4 www.ommagazine.com
Editor's Letter
When I first took this job I was asked to Yoga is a great way to sail through the many challenges of
get more men interested in yoga. As a man pregnancy - and there are indeed many - for both mother and
myself, this was something I could relate child. One challenge I face though is to make all this relevant
to. And so we launched our OMFM (OM For for guys as well. Very tricky, you’d think. And you’d be right. I’ve
Men) section, which has been well received never been pregnant myself, of course, nor given birth (surprise,
by all accounts (at least, we often get surprise). Yet I do have four young girls of my own, so I’ve pretty
letters from female readers saying how the much seen what goes on from close up. It’s an amazing journey.
magazine is now read by their hubby or
boyfriend). For moms and tots alike - as well as us dads - this is creation
in action. Very powerful stuff. So let yoga be your guide during
What I’ve discovered - and I hope more men are finding this out this special time. And guys, if nothing else, knowing how best to
too through OM - is that yoga is not just a ‘girl’s sport’, but an support your loved one during pregnancy is really something
incredible aid for anyone wanting to live life to the full. There’s worth knowing, even if that’s just making the tea at home. Trust
practically no aspect of life in which yoga can’t play some sort of me fellas: if mama ain’t happy, ain’t nobody happy.
role, from relieving stress or soothing everyday aches and pains,
to fine-tuning peak athletic performance. Yoga really is for all:
boys, girls, heck, even dogs are at it these days.
Still, the majority of our readers remain female. And so, this Martin D. Clark, Editor
month, we’re all about babies, new moms, and moms-to-be.
Pregnancy yoga is big. I’m not talking here about expanding [email protected]
bellies either; no, I’m talking about the huge level of interest in www.ommagazine.com facebook.com/ommagazine
this subject. And for good reason too. Staying active during and twitter.com/omyogamagazine
after pregnancy, learning yogic breathing, understanding what’s
going on with your body, are all incredibly important at this
critical time of life.
Words of “Everything you’ve ever wanted is on the other side of fear”
wisdom George Addair
www.ommagazine.com 5
Contents September 2014
On The Cover
24 Rave Culture
Join in the popularity of yoga raves
34 Pregnancy Yoga Special
Bumps on the mat
34
54 Yoga In The Clouds
Levitate your way to the high life
63 OMFM - Headstand Hero
One man’s journey back to yoga
76 Meditation 101
Inner calm awaits
OM Specials
34 Pregnancy Yoga Special
Bumps on the mat
76 Meditation 101
Inner calm awaits
26
30
52
OM Body
The Yoga Rave Vinyasa
Yoga At Home
OM Meets...Vidya Jacqueline Heisel
18
58 Type A Meets Yoga Mat
It’s not all about finishing first
60 Yoga Therapy: Sleep Apnoea
Practical yoga therapy techniques
62 Yoga A-Z
C is for Core
OM Mind
68 Meditation Of The Month: Walk On The Wild Side
Rediscover the positives with an extraordinary ‘ordinary’ walk
70 Positive Vibes
Seven steps to the feel good factor
72 Mind Calm: The Power Of Still
You can be still and still get things done
84 Be More With Less
The lighter side
OM Spirit
54 85 Living The Teachings

Surrender to life
86 Anger Management
The Baghavat Gita offers us valuable lessons in how to manage
our anger
88 Look Both Ways
The relationship between perspective and awareness
92 Ayurvedic Clinic: Spice Up Your Life
Finding perfect balance and health through ayurveda
OM Living
94 Un-beet-able
16
There are superfoods and then there’s beetroot, a veg that really
packs a health punch
100 Nutrition Zone: Join The Movement
Go raw: the key for vibrant health
102 Power To The Parent
It takes mindful adults to raise happy and well-balanced children
OM Actions
105 Teacher’s Tales
Less stress, more savasana
106 My Yoga Business: Making Ends Meet
Is it okay to charge high prices when people are struggling financially?
108 Gone To Gambia
How yoga is bringing a message of hope to the people of one poor
African community
OM Travel
100
112 Ocean Of Calm
Finding mellow in the Maldives: surfers of the world unite with yoga
116 Club Eastern Med
Cyprus is turning to yoga and wellbeing to return some Zen-like
calm after last year’s financial crisis
OM Regulars
5 Editors Letter
8 My Secret Place
10 Letters
12 Yoga Changed My Life
15 What’s Your Affirmation
16 Amazing Spaces
18 Fashion: Wellicious
22 Planet Yoga
33 Natural Born Beauty
110 OM Books: Look to the heavens
115 Life And Loves Of A Yoga Teacher
29 Win a week-long yoga retreat for 2 people in

Bodrum, Turkey
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My secret
place
Location Orlando, Florida
Yogi Brendon Payne
Photo Amanda Brooks
Famed for its Disney theme parks, there is a quieter
side of life to Orlando, Florida, too. The photo
shows yoga fan Brendon Payne practicing in front
of a statue downtown. It’s a place, outdoors, where
he feels a great connection with the world around
him. “Outside, I feel most connected to the universe,
connected to everyone,” he says. “When the wind
blows we all feel it. Nobody’s problem is greater,
nobody’s load is lighter; we are all human, and we
are all great.”
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Word up
Love OM magazine and want to tell the world? Here's your chance
ER
LETT E
H Follow the bliss
OF T H Get more interactive
T
MON
When my boyfriend bought me an iPad, I decided to subscribe
The April issue of OM was amazing. I am going through a huge to your online edition. I love your monthly meditations, but
transition period with regards to work and lifestyle and I’m sometimes they are hard to remember when I’m out and
feeling a bit lost since losing my job. I have studied law so Amy about. Your interactive magazine is so innovative with videos
Coop’s article (Follow your bliss, page 100) really spoke to me. of yoga sequences and postures - why not do this for guided
Since graduating three years ago I have found it difficult to find meditations? I would love nothing more than to bring my iPad
direction and I found it so helpful to read Amy’s words. I now feel and earphones out with me, find a nice place somewhere, and
more inspired that there is another person going off the beaten then be guided through an OM meditation - the imagery is
path and I find that quite comforting since I am also trying to always so beautiful.
follow my bliss. It takes courage and I don’t think that people Lorraine, by email
making that leap get enough credit since it’s a bit of a gamble. I
found so many parallels between Amy’s story and mine, and that OM editor Martin D. Clark writes: “Thanks for the feedback,
made me feel so much better since I’ve been going through a bit of Lorraine. We are working on more interactive content right now,
a low period. Thanks OM - and Amy- for continuing to inspire me. so watch this space.”
Jane, by email
Online rating
Loved your summer (July/August 2014) issue, guys. I do get a
bit overwhelmed by all the online yoga sites out there, so it was
good to read about them - away from my computer screen.
Great to know where all the free content is too.
Suzy, by email
Born in the USA

Did we say Yoga Alliance (USA) had been around for 45 years
(Passport to Success, page 64 June 2014)? Oops, yes we did.
Actually, it was meant to say 15 years.
WRITE IN AND WIN! Send in your letters to

Send your letters to OM Yoga and Lifestyle
OM Letters, Prime Impact, Old School,
Colchester Road, Wakes Colne,
for your chance to WIN!
Colchester, Essex, CO6 2BY
Next issues Letter of
Email us at: [email protected] the Month will win:
Tweet us your thoughts: @OMYogaMagazine illuminAteyoga Art Work
Write on our wall: facebook.com/ommagazine worth £49.95 LightUpWhenYouMove.com
om beginnings
Yoga changed
my life
Yoga partnered Nikki Ralston all the way as she rebuilt her life as a single mom and
her career as a studio owner
Name
Nikki Ralston
Age
36
Occupation
Yoga teacher, studio owner,
massage therapist
Yoga Years
14
Why did you start yoga Best yoga moment

I started yoga in my early 20’s while being really active with a lot of Wanderlust in Oahu, Hawaii. So many like-minded awesome people,
sport. My young body was tight from so much activity. I loved the stunning environment, amazing teachings.
physical challenge of yoga and how it made me feel graceful and
connected. It was like it merged my dynamic physical side with my Favorite yoga haunts
softer nurturing nature. I knew early on I would one day want to The Iyengar institute in NYC. I went there with my daughter a year
teach yoga. and a half ago and it was a transformative time for me. My father
had just passed away and I left for that trip broken and grieving.
How has yoga changed your life The day I got up early and went to that studio was the turning
I got caught in a destructive relationship that whittled away my point for me being able to look forward to my future. I returned
self-esteem. I became sick and then struggled to gain weight home and opened my studio, Urban Ashram (in Auckland, New
because I was under such emotional stress. Yoga helped me to Zealand); it’s the best thing I ever did.
remember who I truly was. I slowly gained the courage to leave the
relationship six months pregnant. Yoga helped me to center myself What else
and prepare to become a single mom. I slowly rebuilt my life and For whatever reason that brings you to the mat, you will leave with
began to glow again as a shining light for myself and my daughter. so much more. Yoga has helped me navigate through challenging
times and reminded me who I really am.
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Embracing
the world
Lighting up the world, one hug at a time
World famous spiritual leader Amma is heading to London once again,
offering hugs to all. Amma (also known as Sri Mata Amritanandamayi) is loved
by millions around the world for offering darshan, her unique embrace that
symbolizes unconditional love.
Over three decades, she has hugged more than 30 million people of all
backgrounds, nationalities and beliefs. That’s an average of around 2,740
people every day. Amma (which means ‘mother’) is from Kerala in South India,
where she’s considered a Mahatma, a ‘great soul’ whose sole purpose is to
uplift humanity. She offers the simple message that love is the foundation of
all religions; she never asks anyone to give up their own faith, but to enquire
deeper into their true nature.
Her teachings stem from the ancient scriptures of India, emphasizing the
jnana (knowledge), bhakti (devotion) and karma (service) aspects of yoga.
“Enlightenment means the ability to recognize oneself in all living creatures,”
she says. “We should be able to help others and love them as if we see
ourselves in them. That is the goal of spiritual practices.” Amma’s darshan
sessions also include meditation, a talk and devotional singing, and can run
into the early hours of the morning. Queue early to make sure you get your
love hug.
When: October 27-29, 2014

Where: Alexandra Palace, London
Visit: amma.org.uk
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What’s your
affirmation?
An affirmation for self worth and inner
contentment. By Deb Mac
"I am content with who I am and

how I show up and be of service
to the world. I am worthy of a life
where I am valued, respected and
loved"
Service with sacrifice is not true service. How many times have
you put someone else's needs before your own and then ended
up in the long run regretting it or resenting it?
How many times have you tried to fit in or to not stand out in
order to please another, to accommodate someone else whilst
neglecting yourself? How many times have you under valued
yourself or your services and under charged, over delivered and
then you've felt low in energy and blamed others for treating
you badly, or for not appreciating you?
If we don't look after ourselves can we really be of service to

another? If deep down we're giving but doing so begrudgingly
maybe because we're tired, or we're feeling under par, we've
burnt ourself out with continuously being a giver, a people
pleaser, if we’re running on empty, the person(s) we're giving
to will energetically pick up on this and not really appreciate
our act of self sacrifice anyway. If we are in the habit of under
valuing ourself then we are just teaching others to treat us in
this way too. Know your worth and treat yourself as you wish
others would treat you.
By Deb Mac (contentedlittlesoles.com)
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Amazing spaces
Stylish and inspiring studio design ideas
and interiors
ETHOS Hot Yoga Sports Studios, Cambridge, England
(EthosHot.com)
Famed for its university spires, punting, science legend Stephen Hawking,
and even the Monty Python team, Cambridge has always oozed it’s own
cool, quirky and unique charm. Now there’s a new kid on the Cambridge
yoga block and yet another reason to visit this academic hotspot.
ETHOS Hot Yoga Sports Studios is a light-filled penthouse on the

city’s high street, owned by a husband and wife team, both Cambridge
graduates themselves (albeit in wildly different subjects: Indian
philosophy and biotechnology). Theodoros Koutroukides and Jennifer
Hersch say they wanted to create an organic yoga space without
pretense, a place that’s both warm and inviting for all guests. “Visitors
step right into a Swiss ski lodge off the Cambridge High Street,” says
Hersch. “We call it honest luxury.” Described as a new yoga gym hybrid,
the ETHOS method integrates its own innovative yoga classes with
cross-training in TRX, performance cycling, health assessments and
even DNA profiling for tailored nutrition and training programs based on
clients’ genes.
Teachers include a decorated Royal Marine officer, yoga champions,

professional dancers, world-class scientists and elite sportsmen.
Koutroukides adds: “Everyone looks to big cities for trends in the yoga
industry. Now the tables have turned with people travelling from London
to Cambridge for the new yoga experience - Cambridge style.”
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Spirit tank in purple rain
You look
Easy leggings in mimic print purple
wellicious.com
amazing
We’re loving these delicious new
designs from the wonderful
Wellicious team. The London-
based yoga, Pilates and
loungewear specialists
offer super stylish,
functional and
fabulous clothing
whatever form of
movement you’re into
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Genius bra in evergreen

Liberty pants in evergreen/pebble grey
wellicious.com
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Nicer Cropped Tank - Knit Cropped Jumper -

Caviar Black Dark Grey
Vitality Top - Liberty Jumpsuit -
Diamond White Purple Rain
Impulse Leggings - wellicious.com
Caviar Black
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Inspiration top - Pebble Grey/Soft White £79.95

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Full details available about the Mind

Body Soul Experience London and for
a FREE show guide please visit
www.MBSevents.co.uk
or call 01787 224040
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Planet yoga
Stories from around the weird and
wonderful world of yoga
USA UK
USA UK
Game on Say ‘no’ to the yoga tax

First there was yoga. Then there were yoga mats. Then there Yogis in Washington DC are up in arms at a new sales
were yoga books, DVDs, and even cookie cutters. Now, there tax - dubbed the ‘yoga tax’ - which is being imposed on
are yoga board games. US-based firm Upside Down makes a gym memberships and yoga classes. The new tax - which
number of yoga-themed old school board games, including its will inflate prices by up to 6% - was approved by the City
flagship The Magic Path of Yoga, which combines stretches, Council and introduced during the summer. It also applies
trivia, and competition. Along the way, children can perform to using a personal trainer or taking a specialty class within
yoga poses, enjoy group exercises, and learn about healthy a gym. Critics fear higher prices will drive down membership
nutrition and the environment. Great fun if you can drag them numbers, and could, in turn, threaten jobs. No more tax
off their iPad or Xbox for an hour or so. hikes! What do we want? No more tax hikes!
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Fly by
The new Terminal 2 (The Queen’s Terminal) building at
Heathrow Airport has come under fire for not having a yoga
room. The £2.5 billion project opened this summer. It follows
the inclusion of purpose-built yoga spaces at a number of US
airports, including Chicago, Dallas/Fort Worth, San Francisco
and Burlington.The idea is to offer visitors a little stress relief
during their travels. As Heathrow ‘customers’ ourselves, we can
testify here at OM that Britain’s biggest airport is not the most
yogic place to be in. Think busy, busy, busy.
Golden girl
British Olympic golden girl Jessica Ennis-Hill says yoga kept
her in shape during her pregnancy. The London 2012 star
recently opened a new yoga center (Yoga At Reach) in her
home city of Sheffield, launched by her long-time yoga coach,
Nicola Harpin. Ennis-Hill - who secured heptathlon gold two
years ago - has been doing yoga for the last couple of years.
She says it has been great for her pregnancy, and good for
her training too, helping to maintain a basic level of fitness. If
it works for an Olympic champion then it can work for you too:
don’t miss our pregnancy special on pages XX.
Bahrain
Yoga guru heads home

The man known as Bahrain’s first yoga guru is heading home.
Indian national Bandi Ramulu (who originally hails from
southern Andhra Pradesh) claims to have transformed more
than 75,000 lives during his lifetime of teaching. Now, the
former BKS Iyengar student plans to devote his time to his
newly created Sri Bandi Ramulu Patanjali Yoga Center in his
home village, encouraging children in their development. He
has spent the last three decades living in the Middle East Gulf,
a region where yoga is growing fast.
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Rave culture
The surge in popularity of yoga raves, discos or nightclubs (call them what you will)
in London and other big cities around the world, underlines that creative yogic
spark once again. These breathtaking barefoot parties - set against a backdrop of
lights and live DJ beats - will leave you alive, invigorated, and with no hangover in
sight. Welcome to the pleasure dome
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Come join the party

Shakti Groove
Ever wondered what happens when you mix Kundalini, Vinyasa Flow and a bit of boogie?
Find out this month (September 21) at the Shakti Groove, a vibrant new yoga class accompanied by a live DJ set.
The Shakti Groove shakedown will be led by Kundalini chick Siri Arti (starchildyoga.org) and Vinyasa Flow angel Sarah Carter
(sarahcarteryoga.com), both keen to share their down-to-earth yoga attitude and passion for life with others. The pair have teamed
up with London-based DJ, Jess Skye, to bring this colorful barefoot yoga party to Marlow’s The Assembly Room, just outside
London.
“DJ Jess’s live soundscape fuses disco beats with an ambient chill-out sound that will touch your soul and support your yoga
journey throughout the evening,” says Carter. So bring a friend and join this growing community of happy souls for a night to
remember. All levels of yoga and experience are welcome. “The bliss of Vinyasa Flow sequencing, fused with the beauty of Kundalini
yoga meditation, will gift you with a sparkling afterglow, ready to embrace your week with a strong and open heart,” says Siri Arti.
Turkish delights
Are you ready to rave and relax amidst exquisite natural beauty? Head to Turkey then if you want to experience your yoga rave
culture in the sun.
One of the leading lights of the London yoga rave scene, Catie Foroughi (featured in our yoga rave sequence this issue on page
30), has teamed up with fellow teacher, Natalie Black, for an amazing Turkish getaway where you can dance away in paradise.
The two groovin’ yoginis are running a retreat at Spectrum (spectrumturkey.co), at the foot of the Golgei mountains in southern
Turkey, a place described as ‘the ultimate yoga holiday’, from October 27 to November 3, 2014.
“Yoga mats provided. Just bring an open mind,” says Foroughi.
Funk the Buddha

Funk the Buddha (funkthebuddha.com) is a London-based creation from yogini Rachel Okimo that’s now taking on the world.
A hip yoga fusion for the city’s soul, this popular club event has also reached out to Amsterdam, Berlin and Istanbul.
A dynamic dance on the mat with hailed yoga DJ’s, plus post yoga naughty and nice refreshments, make it a night to remember.
Forthcoming events take place at London’s Equinox Kensington (October 24) and Triyoga Soho (November 30). Hang the mirror
ball, dress up in your glitters and spandex, and get ready to rumble.
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The Yoga Rave

Vinyasa
1
For an awesome all round meditation that brings joy, love, celebration,
abundance and total health. By Catie Foroughi
The Jiggle
This is your moment to boogie. So swing your
hips, wave your arms like you see your lover
in the distance and they haven’t spotted
you yet; basically, jive to your heartbeat and
know you are the master of super cool.
You can move anywhere; on a yoga mat,
2
on a marble floor, on grass. Feel, explore
and dance in all the space around you and
beyond. Be it physically moving everywhere
or spiritually knowing as you move and shine
you are all this space.
Arms up hands unite

Now gathering up all that beautiful energy/
heat/lifeforce you have created lift your
arms to the sky and unite your hands. Your
left hand and your right are in union.
Your feminine and masculine sides are

balanced. Your breath is easy. Feel the
grounding of all four corners of each foot;
the lengthening of your side body; the
lifting of your rib cage from your hip bones;
the softening in your shoulders; the rolling
out of your triceps and the rolling in of your
wrists which creates the hand connection.
As you inhale expand your rib cage

breathing up in to your armpits; as you
exhale feel your lower belly softening into
your spine.
3
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Lunge Pose
Step your right foot back as far as you can and reach
your arms up in celebration to the heavens. Smiling,
feel the lift of your chest and the melting of your
shoulders. Your upper palate floats skywards.
4
Twisted lunge
Now swing your arms to the right hugging
yourself and see your back heel.
5 Exalted Warrior
Swing you arms the other way to arrive in
exalted warrior. Here, ground your right heel,
and the outer edge of your right foot. Feel
the lifting of your left chest heart space.
6 7
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Warrior 2 - Hand Down

Bring your left hand down and, if you would like, enter the full celebration of Chakrasana, by lifting through
your hips, pressing through your left hand. Rotate on your left hands’ heel so your fingers turn inwards and
bring your feet in alignment. If this is not possible yet get the physical connections and the full pose will
manifest soon. A tip if the right hand is off the floor is to lift your heels, which gives you more space in your
upper back and shoulders. This can be all you need to bridge the gap between your left hand and the ground.
8 9
Wheel Pose
Engage your inner thighs and lift your hips. Walk your feet closer to your
hands, even if it’s just a baby step, and bring your shoulders forwards in
the direction of above your wrists. A tip to open your upper spine is to
keep your elbows drawing together so they don’t veer out past shoulder
distance. This tip has made a huge difference to my upper back.
Downdog
From wheel or whatever position you are in enter down dog. Feel the lifting
of the front of your legs. Your shin muscles and knee caps are lifting . Your
inner thighs are rolling in and your inner shoulders are rolling out. Feel the
glorious length in your spine.
Forearms down up into forearm balance

Bring your forearms simultaneously to the ground. You can do it. From here, you
can now play in any position that feels great for you at this moment. I love this
variation of forearm balance in full lotus. If you are in an inversion bring both feet
back down to earth simultaneouslly and walk your feet back to your hands.
Catie Foroughi, CYoga Creator, London Rave Founder, (cyoga.co.uk)
Competition
Win a week-long yoga retreat for 2 people in Bodrum, Turkey
in 2015 with Mind Body Tribe, worth £1060* (selected dates available)
Wish you had more energy and zest for

life? Stressed? Miss the sunshine? Seeking
health, happiness and meaning in your life
and work? Here is your chance to de-stress,
learn, have fun and be the new you!
Dates available: 8-15 Sept 2015 or 15-22 Sept 2015
The prize includes: Classes, most workshops (except some

ticketed), awesome buffet breakfast and accommodation: Beautiful
hotel/apartments right on the Mediterranean, two sharing a room,
single room and apartment supplement option available.
*Excluded: flights, excursions, lunch/dinner (many restaurant options,

accommodation has kitchen, lounge and welcome food basket)
The same retreat is taking place this year: 9-16 Sept 2014
and 16-23 Sept 2014 - there are still spaces available.
For more information please

go to: mindbodytribe.com
To enter please go to
ommagazine.com/mindbodytribe
This prize is open to everyone (no purchase necessary). For T&C please go to ommagazine.com Closing date: 18th September 2014
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Beginner
Chair pose (adjustments) - Utkatasana
One of the problems that beginners find when they try chair pose for the first time is that it’s difficult to sit down low without the
heels coming off the floor. This could be to do with tight Achilles tendon/calf muscles or it could be compression - where bone meets
bone a little earlier than average and thus restricts full range of movement. Using a chair, table or a window sill can allow you to use
the thighs in the way we want to in this pose and keep the heels on the floor.
Execution Benefits
Find something approximately waist height that isn’t going to This will help strengthen the thighs to prepare them for holding
move and hold on with both hands, with the feet hip-width apart full chair pose, as well as getting the heels used to coming to
and slightly turned out. Inhale, then exhale as you squat. Either the floor. It’s nice work on the low back muscles too.
stay there for a few breaths, then inhale up and repeat, or exhale
down and inhale up in succession between 5-10 times.
om body
Intermediate
In this version, you do the same as the beginners’ take, but with a partner mirroring you so you both reap the benefits.
Execution Benefits
Stand opposite each other, approximately the length of both your The benefits of the beginners’ version are repeated here but
arms apart (you may need to modify this after your first attempt). with the bonus of being able to lean back slightly (which is why
Hold onto each other’s wrists (it’s more secure than each other’s you need to hold each other’s wrists) and thus, in most cases,
hands) and have the feet hip-width apart. Co-ordinate your breath if someone can’t get their heels to the floor in any other way
and movement so that you both exhale going down into squat in a squat, they will here.
and inhale back up again.
om body
Advanced
When a practitioner is actually in chair pose, one of the

tendencies in the early stages is to not squat down low enough
and thus not get the maximum work out of the thighs (which
is one of the prime reasons for doing the posture). Here, the
adjuster provides a shelf for the practitioner to sit down on
without putting too much emphasis on their thighs.
Execution
The practitioner stands with either feet together or hip-width
apart but parallel. They exhale, touching the fingertips to the
floor whilst sitting the butt as low as they can, then inhaling
the arms up, parallel and palms facing each other, fingertips
reaching for the ceiling. The adjuster moves in behind them
and echoes the angle of the practitioners legs, puts hands on
their hips and lowers them so they are sitting on the adjusters
thighs. Both stay there for between 5-10 breaths, then the
practitioner inhales as they straighten their legs and exhales
as they lower their arms or moves into the next pose.
Benefits
Here, the practitioner is in the actual pose, but is being
encouraged to sit a little deeper by the adjuster, making them
realize how much work this should actually be on the thighs.
Photos: Hanri Shaw

freestyleyogaproject.com
om body
Healing therapy
Natural Born Beauty
Find sweet healing from the ojas within. By Denise Leicester

I was recently asked how the power of healing can be used in beauty
products and why does this improve them. Healing can be described
in so many different ways and is like a diamond with endless facets
– we have healing herbs, healing hands, healing foods, healing
music. But what is the energy of healing?
I perceive healing as a vibrant positive flow of energy that can be

transmitted by plants, by touch, by sound and most subtly, by
intention. It is a natural state within us – a flow of beneficial energy
between healer and recipient that deals with all sorts of different
‘dis-ease’ at its deepest level; a process that is able to activate the
natural and abundant healing resources in existence within us.
Ayurveda and yoga are very sophisticated in identifying particular

healing energies. One that is particularly linked to beauty is called
ojas: the radiant shining energy within us that keeps us in good
health and positive mind set, and with dewy skin and bright eyes.
There are many plants that are high in the ojas energy, such as the
rose plant, which produces rosehip seed oil and rose damascene.
Using pure rose damascene oil, for example, will bring more ojas to
the skin and stimulate the energy within.
I have found that ingredients that grow at high altitude – without

chemicals and in a pure environment – hold more ojas healing
energy, which can be transferred via the skin to stimulate the
ojas energy within. I think that the question we really need to ask
ourselves, therefore, is: ‘How can I use a beauty product that doesn’t
contain this healing energy?’
Conscious Beauty
To create your own Beauty Immersion, pour boiling water over half a
teaspoon of dried lavender flowers, rose flowers and rosehip seeds
and infuse as a tea.
Make a body scrub with salt, rosehip seeds, rosehip seed oil and
some precious rose oil. Exfoliate your body and then soak in a
warm bath. Breathe in the aromas slowly and deeply, consciously
breathing in joy and breathing out any worries or tension with long,
deep exhalations.
Pat your skin gently and be aware of how silky soft and radiant it is.
Apply a little oil to your still damp face and body and relax with your
tea, sweetened with a little honey or agave. Above all, take time to
remember that you are that beauty.
Denise Leicester is the founder of ila-spa.com
Pregnancy Yoga
Alive and
Pregnancy Yoga special
kicking
Feel vibrant, heathy, and keep that radiant
glow of yours during (and after) pregnancy
with some gentle yoga stretching. Here’s our
guide to all that’s great about pregnancy yoga

Pregnancy Yoga special Pregnancy Yoga special Pregnancy Yoga special
35
Pregnancy Yoga
www.ommagazine.com
Pregnancy Yoga
Bumps
on mats
5 reasons for doing yoga during
pregnancy. By Anja Brierley Lange
Pregnancy is a time of change and transformation, a natural state in a
woman's body - and a perfect time to practice yoga. Here are five reasons
why women including Gwyneth Paltrow and reportedly the Duchess of
Cambridge, Kate Middleton, chose to do yoga whilst pregnant.
1. Reduce stress and anxiety

A recent study shows that yoga during pregnancy may reduce stress
and anxiety. The study (published in the Journal of Depression and
Anxiety) said that that women practicing yoga felt less anxious about
their pregnancy and birth. A weekly class reduces stress hormones in the
body by 14%, even after the first yoga class, and can possibly prevent
depressive moods, according to the research.
2. Better posture
A prenatal yoga class will introduce poses to encourage good posture,
balance and stability. The center of balance and spinal curves change as
the bump grows. To maintain a healthy posture a prenatal yoga teacher
will suggest poses to strengthen the back muscles and the supporting
muscles such as the glutes (buttocks) and quadriceps (thighs).
3. Stay fit, strong and flexible

Yoga is an excellent way to exercise during pregnancy. A prenatal yoga
class can still include sequences to build up stamina, muscle tone as well as
stretching, whilst accommodating the pregnant body.
4. Strength for labor and birth

The strengthening exercises and poses in yoga will support you during
labor. This is a time where women need a lot of stamina and strength as
well as being able to deeply relax between contractions. Yoga classes will
teach poses suitable for this time as well as techniques such as relaxation,
breathing and meditation.
5. Easier postnatal recovery

If a woman is strong before pregnancy it is easier to maintain fitness levels
whilst pregnant. If she is fit during pregnancy the postpartum recovery will
be easier too. Pelvic floor exercises are practiced in prenatal yoga. If you
are connected with the pelvic floor muscles before giving birth it will be
easier to strengthen them after. And strong flexible muscles heal quicker
too. The breathing and relaxation techniques are useful afterwards as well.
We need to relax in order to restore.
Anja Brierley Lange teaches yoga classes and pregnancy yoga teacher
training courses (yogaembodied.com)
Pregnancy Yoga
Perfect
pregnancy
Three poses to ease those aches and pains. By Tara Lee
Pregnancy should be a miraculous time, a life-changing and wonderful experience, full of excitement and anticipation. However, some
women develop symptoms that are uncomfortable or debilitating and which can supersede the joys of impending motherhood. I believe
reaching the end of a 40-week term without any pregnancy-related aches and pains is possible. Here are three simple poses that will help
you on your way.
Child’s pose: good for stress, anxiety, tension, headaches

One of the few forward bends that feels comfortable and safe during pregnancy; can also be modified easily for more comfort. Aim to feel
the broadening through the hips and lower back, stretching the fascia and bringing relief to the erector spinae muscles.
Getting into the pose: from all fours with the knees as wide as you need to accommodate your baby, take the hips back to the heels and
either reach the arms forward or make a pillow with the hands to rest the forehead on. Breathe deeply and notice the calming effect this
position has on your mind. Rest here for a few minutes. The longer you rest the more the effects will settle in.
Tip: if you have any groin pain or pelvic girdle pain, try using cushions to support you. If it feels too much you can always come out of the
pose, by kneeling upright. Use cushions or bolsters to support the hips, under the ankles, under the knees, and under the forehead.
Pregnancy Yoga
Legs up the wall: relieves weight and the symptoms of

swollen ankles and feet, rests the circulation
Every yogini knows how wonderful Vipartiti Karani – legs up the wall – feels. The additional
weight on the legs and feet during pregnancy can be uncomfortable, particularly in the heat.
Only do this one if you are under 28 weeks pregnant and still comfortable lying on your back.
Getting into the pose: sit alongside the wall, coming to lie down and swing your legs
carefully up the wall lying on your back. Stay for a few minutes or for as long as feels
comfortable. To lower back down, bring the knees down wide to make space for your baby,
and roll over to your side.
Tip: this pose is often recommended for a breech baby. Once there, bend the knees and
tilt the hips away from the floor as you would in a wall-supported shoulder stand. If you feel
nauseous come out of the pose. When you feel pins and needles in your feet also come down
and rest to one side for a while before coming up.
Wall supported downward dog: ease tightness in the back

Towards the end of your pregnancy, when downward dog feels too much, using the wall can
be excellent. It’s also great preparation for labor. Most useful if you have been sitting at a desk
or generally sitting for too long, and feel you would like to release tightness from your back or
want to have a feeling of taking the weight of your baby off your back.
Geting into the pose: Place your hands on a wall, shoulder-width apart and walk back until
you feel a comfortable stretch (making an ‘L’ shape with your body). Allow the body to soften
as you feel the stretch through your back and down your hamstrings. Stay for 5-10 breaths.
When you’re ready, keep the knees bent as you walk towards the wall slowly.
Tip: bending the knees and lengthening the tail bone back into the room, try offering a sway
in the hips from side-to-side to release tension in the pelvis. You can have your hands a little
higher up if you prefer a more gentle stretch and keep a bend in the knees.
All exercises taken from the 'Pregnancy Yoga with Tara Lee' DVD (taraleeyoga.com)
www.ommagazine.com
Pregnancy Yoga
Thanks for
the memories Birthlight’s Françoise Freedman looks
back on the history of yoga for pregnancy
Only three decades ago, associating yoga and pregnancy raised
eyebrows and queries about safety. But women voted with their feet:
they knew instinctively they should not stop doing yoga while pregnant.
They asked their teachers to find ways to include them safely in classes
and even to set up special classes.
I was one of these women and I feel privileged to have taught the very
first module of yoga for pregnancy offered to yoga teachers enrolled
in the Yoga Therapy Diploma course at the Yoga Biomedical Trust in
London in 1994. That was 20 years ago.
Beyond the do’s and don’ts of the first British Wheel of Yoga modules
developed at the turn of the millennium by tutors who, all except
for one, had attended Yoga Biomedical Trust courses, pregnancy
yoga began to evolve as a specific therapeutic area based on expert
knowledge of female pelvic anatomy. Its expansion since - it is now
offered by many training providers, with postgraduate modules
available around the world - is closely linked with the development of
other applications and styles (such as yoga for children and babies).
Having babies takes us closer to what’s real in life, to the core values
that make us caring humans. The magic of yoga for pregnancy - even in
the form of a few poses and a few minutes of breathing and relaxation
in the gym - is to allow this connection to be felt.
In the last thirty years, my purpose has been to constantly refine yoga
adaptations for use by yoga teachers and also by midwives, with the
Birthlight motto of promoting a greater enjoyment of pregnancy,
birth and babies. At a time when yoga teaching is increasingly
professionalized worldwide, it is useful to remember that most pregnant
women who join a class are new to yoga and that their bodies and
needs change from week to week. Each pregnancy is unique. While a
few pregnant women keep their energy and want a dynamic practice,
more feel exhausted and derive benefits from gentle practice and
relaxation.
Contact Françoise Freedman at [email protected]
Pregnancy Yoga
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pregnancy more comfortable. through your pregnancy. lion’ and ‘Jump like a frog’.
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fittamamma.com appleyoga.com thetreeofyoga.co.uk
Pregnancy Yoga
Fantastic
journey
The practice of yoga during pregnancy.
By Sally Parkes
Pregnancy is the largest emotional and physical transformation a
woman’s body will undergo. A woman also becomes more aware of
her body and of the many physical and emotional changes that
come with being pregnant. She may start experiencing lower
back pain, nausea, slower digestion, fluid retention or muscle
cramps. These do not affect all women though they all are
fairly common symptoms of pregnancy.
With the appropriate yoga practice, however, many of

these issues can be addressed and slowly the mother
will feel more balanced as she harnesses her energy
and her body begins to function at a more optimal
level.
Gentle and rhythmical movements for the lower

back and pelvis ease back and hip pain whilst
supported savasana will help with disturbed
sleep patterns and give the mother some
uninterrupted time with her baby. Deep steady
breathing such as ujjayi will increase mental
focus and deep internal strength. Focus should
always be placed on asana that are grounding and
work with the Apana Vayu, our downward energy.
This encourages the mother to stay grounded and
helps her body prepare for birth, as this is all about
physically and mentally letting go and working with
nature’s forces, and not against them.
The mental act of ‘letting go’ and the acceptance of ‘what is’ is
useful as it helps to nurture a sense of peace, allowing what is not
needed for the next chapter in a mother’s life to simply drop away.
Making space for a baby and for mothering is a yoga practice in
itself and should never be under-estimated.
Yoga teaches us to be mentally strong and encourages us to go

with the flow. It helps us to realize we cannot control everything and
prepares us for the unexpected, allowing us to adapt to unforeseen
situations. These skills can be applied at any time of life but are
especially effective during pregnancy and birth; it leaves us with
more space to enjoy the journey from pregnancy into motherhood.
By Sally Parkes (sallyparkesyoga.com)
Pregnancy Yoga
Mindful
mama
Staying present during your pregnancy.
By Vixie Tonkin
As I sit down to write I can feel my baby wriggling inside me;
they always seem to know the best time to make their presence
felt. When I'm teaching yoga, doing chores, working through
my day, I rarely feel any movement. It's the quiet times, the
still times, when my baby (known in our home as Tiny) shares
his or her presence with me. The hour after dinner when my
husband and I snuggle on the sofa with our kitten; the periods
of sleeplessness when I simply lie in bed and stroke the hard
places on my tummy where Tiny pushes out towards the world;
when I sit to write or read, the little taps inside remind me that
these periods of silent concentration are to be cherished.
And so this is Tiny's way of bringing me right into the present
moment.
When I first felt Tiny move I thought it was just a few light
bubbles of gas in my intestine. I didn't dare hope that I'd be
feeling movement as early as 14 weeks. But the bubbles got
bigger, more regular, and soon I knew that Tiny was gently
tapping away at my insides, letting me know all was well. The
surge of peace and happiness I felt as I cupped my hand around
this minuscule movement washed away all the discomfort of
the first trimester.
The three months of constant nausea and fatigue felt like

the world's longest hangover. It was a challenge to be excited
about the growing life inside when my physical experience
was so debilitating. My asana practice suffered as literally
each and every posture increased the nausea. Popular natural
remedies like ginger had no effect and my normally healthy,
organic, vegetarian diet suffered. Out went the fresh veggies,
homemade soups and brown bread; all I could stomach was
white bread, processed cream cheese, fruit yogurts and pot
noodles. I even went off chocolate.
Very quickly, Tiny's presence brought me into the present

moment. Every day was different; each meal had to be
improvised just moments before eating as I never knew what I'd
be able to stomach. I slept longer and deeper than I have my
entire life and still felt exhausted. My routine had to adapt day-
to-day and anything that wasn't set in stone fell by the wayside.
I found myself frustrated and unable to plan. The breakthrough
came when I was able to accept these perceived hindrances,
these interruptions to my daily life, and see them as blessings.
After a few deep breaths and some tears, I felt relieved, excited,
inspired by this enforced new approach to life; the requirement
to live in the present moment.
Pregnancy Yoga
In yoga, we use our breath as a tool to bring us into the present moment. We follow the
breath as it flows in and out of the nostrils, ever moving, ever changing, ever present. The
breath is our reference point. And as soon as we let our minds drift we know we've left the
present. So gently we bring ourselves back. It's a practice that takes will, as we stretch our
powers of concentration to hold us on the breath, in the present moment.
And so it is with pregnancy. We're challenged by the immense amount of literature available
to future parents to plan for the next trimester, the birth, the first months, the first years.
Although it's good to have an idea of what's potentially on your horizon – especially if
you're a first-time mama like me – the books, websites, videos and apps can pull you too
quickly out of the miracle of experiencing what is actually happening in your body. Each
moment of lightheadedness, each smell that turns your stomach, each sleepless night is an
opportunity to connect with your baby in the present moment. And once you feel the kicks,
see your clothes tightening and feel your belly swell to bursting point, you're in the present
moment.
For me, the key to staying present is knowing that this eternal moment is both profoundly
grounding whilst also ever-changing. One of the great contradictions of the human
experience. We relish our ability to dwell as fully as possible in the here and now, knowing
that the nature of the present is change. We don't grasp, we don't grab, we move with the
moment, riding the breath. This acceptance of the nature of the present is what helps us
mamas through each trimester, each check-up and scan, each moment of physical change.
We're immersed in the most miraculous and rapid physical development that life provides,
with the maturity of adulthood allowing us – if we choose – to fully experience each
moment.
And as we approach our pregnancies in this way, moment-by-moment, our growing babies
also feel the acceptance of the natural flow of their increasingly dominant presence.
Imagine the benefits of helping our babies to absorb the inevitable nature of change and
the grounding security of present-moment awareness before they even enter this world.
Imagine the benefits to each family if mama and baby can grow together firmly rooted in the
present. We can, by staying present ourselves, help create a generation of secure, mindful
children who will grow to guide the world with these principles.
Vixie Tonkin is a British yoga teacher living in south-west France (vixietonkin.com)
www.ommagazine.com
Pregnancy Yoga
Yoga for new

(or not-so-new) moms
This sequence is a great reminder of the strength, balance, and openness we
all hold. If you are a new mother, go easy, since the hormone relaxin is still
flowing through your body and you don’t want to overextend yourself.
By Elizabeth Vartanian
1. Vrksasana (Tree Pose)

This pose can bring on a sense of calm and balance even if there isn’t
one. Stand tall and near a wall, just in case. Shift the weight to the
right foot, slowly bringing the left off the floor and placing it on the
shin or any place along the leg, except the knee. Let the arms reach
up overhead or bring the hands together in Anjali Mudra at the heart.
Modify: Place one hand on the wall for balance. Intensify: Let the
gaze move up to the sky and arch the back so the heart lifts up.
2. Adho Mukha Svanasana (Downward Facing Dog)

This pose will bring length in the torso after months of carrying baby
inside and then months of carrying baby in your arms. Bend the
knees and let the feet go wide. Find the elongation of the spine and
work to have the hip points align with the rib cage. Make sure the
hands are pressed firmly into the ground, because being a new mum
can wreck havoc on the arms, wrists, and hands. Peddling the legs
can help relax the back body. Modify: Come down to the knees,
reach the arms forward, and press the heart towards the floor
(puppy pose). This pose opens up the hips and elongates the spine
to relieve pressure.
3. Anjaneyasana (Kneeling Lunge)

New moms will enjoy the chest opening here, plus it’s a nice quad
opener. Coming into a lunge, start with the right foot forward. Drop the
back knee (left) to the floor. Bring the arms up overhead. Bend the back
(left) knee, reach the right hand back and if possible grab the back foot.
If not, keep the foot on the floor and reach the right hand back. Inhale,
turn the chest/heart up to the sky and offer up love. Exhale and soften
the face. Staying here for 5 breaths. Inhale, and exhale release the
foot and hands come back to the floor. Go through gate pose before
starting back at down dog then repeating with the left leg forward.
Modify: Place a blanket or towel under the back knee, keep the hands
on the floor if the front of the thigh is tight. Intensify: Smile, or reach
both hands back to find the foot.
Pregnancy Yoga
4. Parighasana (Gate Pose)

This will make you feel longer. Down dog elongated
the spine, gate will make sure there is space again
between the hips and ribs. From the lunge with the
back (starting with the left knee back) knee still bent,
walk the arms to the left opening out to the wide side
of the mat. Inhale bring the arms out to the sides,
exhale let the right arm work down the right leg. This
pose helps regain core strength as well as open up
the side body which has been under pressure for
some months. Take down dog after this before doing
the lunge and coming back through gate on the
opposite side. After both sides, come into down dog.
Modify: Let the top arm rest at the side. A blanket
or a towel under the bent knee. Bend the straight leg
and make sure the foot and knee are in alignment,
then let the arm rest on the thigh and let the opposite
side open up. Intensify: Come up onto the heel of
the extended leg and reach the hand to the
foot, make sure both sides are long and
there is no twist in the spine.
5. Utkata Konasana (Goddess Pose)

This pose helps engage Mula Bandha (pelvic
floor), re-energize the inner thighs, and is great
core work. From a wide-legged stance, turn the
toes out, bend the knees, and sink the hips and
torso down. Lift the toes to really feel the inner
thighs working, then release them back down.
Arms come up overhead. Make sure the hip points
are aligned with the rib cage, making sure to keep
the core drawn in so that the low back doesn’t
over arch. Modify: Lower only a couple inches.
Keep hands at the hips. Position the back close
to a wall for support. Intensify: Bring thighs
parallel to floor. Bring the arms also parallel to
the floor.
6. Seated Meditation
Taking a few minutes to settle a new
mom brain can help keep frustration,
exhaustions, and worry out of the mind.
Find a comfortable seated position, like
easy pose, half lotus, or bound angle, then
close the eyes and focus on the breath.
Start with two minutes, you can always
add more tomorrow, but starting small is
the best way to build up time. Remember
meditation isn’t about not thinking, but
about the ability to take the step back
and not follow each thought down the
rabbit hole. Enjoy the peace and quiet. You
deserve it.
www.ommagazine.com
Pregnancy Yoga
The fourth trimester

The importance of postnatal yoga. By Cherie Lathey
A woman's life is transformed with the arrival of a newborn. She may Postpartum: 0 - 6 weeks
feel elated, exhausted or a combination of the two. Getting to know Key issues: the blues; exhaustion; baby feeding issues; separated
their new baby and adjusting to motherhood is challenging enough, rectus muscles; weak pelvic floor; postural issues due to feeding,
and women should be encouraged to rest and breathe during these carrying baby or children; wound healing, episiotomy or C-section.
early days (0-6 weeks). Yoga poses: Relaxation and breathing techniques, pelvic floor
exercises, shoulder shrugs, neck rolls and chest opening. Women
After the birth, women can often feel quite isolated, so practicing need time to get to know their baby.
yoga with other women can really help. Similarly, practicing yoga
with their new addition can also help women feel confident handling Postpartum: 6 - 12 weeks
their babies. As a general guide, less is best in the fourth trimester. Key issues: adjusting to changes in the body; adjusting to
motherhood; weak abdominals or separated rectus muscles;
It is advised that women do not return to yoga until at least six tiredness emotional instability.
weeks after giving birth. Postpartum breathing exercises and light Yoga poses: kneeling sun salutations and variations, light twists,
stretching can really help a woman in the 0-6 week phase. However, shoulder rolls and shrugs, pelvic floor, cat and dog pose and
as in the first trimester, less is best and this time should be viewed extended child's pose. Breathing and relaxation.
as recuperative.
By Cherie Lathey (yogamama.co.uk)
Pregnancy Yoga
The
greatest gift
The ‘heart’ and science of pregnancy yoga teaching
T
here’s an art and a science behind pregnancy and postnatal yoga teaching.
It’s a specialist area that requires tremendous knowledge of the anatomy and
physiology of these chapters of a woman’s life. It’s also an art form, a gift, to
convey the magic and beauty of yoga to women at all stages of motherhood.
This is where the ‘heart’ comes in.
“One has to have a longing or a calling to want to do it,” says Katy Appleton of appleyoga
(appleyoga.com), “to be able to hold that space with a great integrity.” Her own pregnancy
yoga teacher training courses are filled by people (all qualified yoga instructors) from very
different walks of life and with very different goals. Some are pregnant themselves; some
want to be able to accommodate new and expectant mums better in their classes; others
want to add a new string to their bow. And, while the majority are female, it’s not unknown
to get guys along too.
The important thing, she feels, is to be able to empathise with all the great physical and
psychological changes that are happening in the woman’s body-mind, both before and
after the birth, to be able to hold a space for that within the yoga class. “The anatomy
and physiology in both phases are quite different to a ‘normal’ body,” she says. “If you
understand this anatomy and physiology then you can build that empathy to teach safe
and transformational classes.”
Appleton’s own courses include modules that cover all aspects of the pregnancy journey:
prenatal, postnatal, baby yoga and even baby massage. “There’s a real wholeness to it.
People walk out with a real diversity to be able to assist their own communities when they
return home.” Two London courses are scheduled next year for February/March and
August/September.
www.ommagazine.com
Pregnancy Yoga
The joys of being a

pregnancy yoga teacher
Helping moms-to-be celebrate their amazing journey. By Clare Maddalena
When I first became a yoga teacher, I never envisioned teaching important for expectant mothers who often need reminding and
pregnancy yoga. I loved yoga for the amazing shapes I could get my encouragement to trust their instincts.
body into, and for the way it helped me feel content and at peace.
Fast forward 10 years and, having taught more than 2,500 pregnant I meet a lot of interesting women at a critical and transformative
women, I now have a much deeper understanding about what yoga time in their lives and have the opportunity to offer them that
can do for a woman. It’s not just about the shapes, but how it makes magical ‘something’ to make their birthing experience easier, more
you feel, the control we can have over a constantly-changing body, enjoyable or less stressful. This is a tremendous gift in itself and
and the incredible connection it can give with our babies. one I am grateful for and cherish dearly. I love what I do and that
passion and enthusiasm radiates into every class I teach and every
Women come to pregnancy yoga because they have heard it’s good woman I engage with, so it never feels like work. Even though some
for them, the baby or helpful during labor. It is all of those things, may see this is as my ‘career’ it’s actually just my path. And I’m not
and more. It can help mentally prepare you for the challenges of just walking it, I’m running and skipping and jumping my way along it.
motherhood, for how you may feel postnatally both physically
and emotionally, and it exercises our nervous systems, retraining By Clare Maddalena (lushtums.co.uk)
how we respond to stress. Yoga can can help with a huge range of
pregnancy-related ailments, from heartburn to depression, from
sciatica to insomnia.
It’s a privilege to be able to create this space to nurture

women and improve their wellbeing during this hugely
transformative time. This is the real gift of being a
pregnancy yoga teacher, applying traditional yoga
practices to today’s pregnant women, we help them to
learn to be in the moment and practice ahimsa (kindness) to
themselves and their loved ones; and also realize satya (truth), so
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spotlight on
OM meets...
Vidya
Jacqueline Heisel
Acclaimed international yoga instructor Vidya Jacqueline Heisel is always up
for a challenge. Here, she tells OM about her new Spanish retreat center and her
passion for all things yoga philosophy
When did you first discover yoga After a year attending yoga classes, my teacher went back to the
At 19, I was a hippy, living in London, meditating at the Friends of the USA. Before leaving, he spoke to Osho and told him there were no
Western Buddhist Order in Archway, living in a squat and studying yoga teachers to take over his class. Osho asked him who his best
for a degree in philosophy. I had become interested in Eastern student was and he named me, so Osho deemed I should teach the
spirituality and had been reading as many spiritual books as I could class. I started teaching and loved it. I taught every evening for a few
get my hands on. I longed to meet a real live guru and started years in the huge hall where the meditations and spiritual discourses
saving up to follow the hippy trail to India. happened.
In 1975, at the tender age of 20, I arrived at the Shree Rajneesh What inspired you in those early days
Ashram in India, where I did indeed meet a larger than life guru, who Osho gave phenomenal talks every morning, sometimes for hours,
later became known as Osho. Life at the ashram was a combination and I was always transported by his discourses on The Yoga Sutras,
of meditation, singing, dancing, doing karma yoga and blissfully Tantra, Zen Buddhism and Sufism. Life started to really make
celebrating life. I fell madly in love with all of it and decided to stay. sense to me for the first time, and I felt radiantly alive and blissful,
It was Osho who renamed me Vidya. immersed in what Osho called the Buddhafield. Living in the ashram
was like living in another dimension, out of time and space. There
How did you start teaching was a strong connectivity between everyone there and we were all
I ended up staying at the ashram for six years. There was a yoga inconceivably happy. During that time, I had several intense and
class every evening, which I attended religiously. The teacher was an overwhelming spiritual revelations where I saw and experienced the
American who had been attending classes at the Iyengar Institute truth of cosmic unity. The understanding that I gained then has
down the road, with Mr Iyengar himself. never left me. Yoga philosophy is my passion.
spotlight on
Tell us about life after Osho highest potential in all areas and I’m very passionate about sharing
I think I would have stayed at the ashram forever, but, as is life, this practice.
things change and fall apart and Osho moved to America and
corruption rocked the organization. He eventually moved back to What do you do when you’re not doing yoga
India and I did revisit the ashram again a few times before Osho left I am busy running Suryalila, my beautiful yoga retreat center in
his body, but the magic of those early years was lost for me. Andalucia, southern Spain, which is a huge undertaking. I write a
Since those days I have studied, practiced and taught many lot (about yoga, of course), and have written many manuals and
different styles of yoga, been seriously involved with other spiritual articles. I am also a passionate interior designer and I really love
teachers and done a lot of spiritual practice. As they say in India, a creating beautiful spaces. Having a whole retreat center to beautify
lot of water has flowed down the Ganges. is a dream. I am also a gourmet vegetarian chef and very much
into health and nutrition. Having a large retreat kitchen under my
“Yoga is the religion for modern times. direction is very rewarding, though I don’t really have any down time.
The West has, for the most part, been What are your ambitions or dreams going forward
moving away from organised religion I have lots of dreams I want to fulfill at my retreat center, where we
which has left a void for many people. are going to be creating the largest and most amazing yoga hall
in Europe. I would love to attract rock star yoga teachers to our
Yoga fills that void.” center. I am also visualizing a hot-tub in the olive grove and many
other amazing things. And I would love Envision Yoga to become
Even though I am English by birth, I spent a lot of my adult life in more known (a new DVD is out now on Amazon).
North America, so I had the opportunity to study with some great
teachers. In 2002, I opened a studio in Western Massachusetts
called Frog Lotus Yoga. Amazingly, 13 years later, it is still alive and
well and directed by Jennifer Yarro, a dear friend, and my co-
teacher in Frog Lotus Yoga Advanced Teacher Training Programs.
Describe the style of yoga you teach

As far as my style of asana goes, I still love and value Iyengar,
and this lends a solid foundation to my practice. I also studied
and taught Ashtanga for a number of years and I have attended
advanced courses with Ana Forrest and Rodney Yee. I am also a
certified Kundalini teacher. All of these influences have gone into
one pot, been stirred and simmered, and the result is a wonderful
soup, which is commonly dubbed Vinyasa Flow yoga.
There are as many different styles of Vinyasa Flow as there are

teachers. My own unique style is called Frog Lotus Yoga (sometimes
just ‘FLY’). I weave all of the yoga styles I have studied into an
intelligent and creative flow practice. There is often a theme to the
classes I teach. I mostly only teach in my intensive yoga teacher
training retreats, and sometimes at festivals and conferences these
days.
What’s a typical class with you like

I love taking students on a journey, teaching long classes of 2.5
hours. We always practice pranayama at the beginning, and there’s Why should people take up yoga
a long delicious warm-up before launching into the more vigorous Yoga is the religion for modern times. The West has, for the most
part of the class. I have trained a few thousand students in this style part, been moving away from organized religion which has left a void
now, so there are many amazing FLY graduates out there teaching. for many people. Yoga fills that void. It also keeps your body vibrant
I also have some highly qualified senior FLY teachers who run the and healthy and has infinite spiritual depth when you choose to
yoga teacher training programs themselves. look for it. It is also about community and connection. And in these
uncertain times we all need that.
I also teach a very different and unique style of yoga as well,
Envision Yoga (envisionyoga.com), which I created. It was inspired by Vidya Jacqueline Heisel is the director of Frog Lotus Yoga
American motivational speaker Tony Robbins, NLP (neuro-linguistic International (FrogLotusYogaInternational.com) and the director of
programming) and Kundalini. It’s an exhilarating self-empowerment Suryalila Retreat Center in southern Spain, where she currently lives
practice. I teach Envision Yoga workshops around the world and (suryalila.com)
people always love it. I love inspiring others to reach for their
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Yoga in the
clouds
Levitate your way to the high life
What did you do this summer? We found ourselves high above the earth -
in the Yogasphere, no less - spending some quality mat time high up in the
clouds at one of London’s iconic new landmarks, The Shard.
Yoga innovators Yogasphere (yogasphere.eu) conducted a series of

weekly classes at the building from its amazing viewing deck 800 feet
above London. The View from The Shard (theviewfromtheshard.com) is
now the city’s highest viewing platform, offering stunning panoramic vistas
for up to 40 miles, right at the top of western Europe’s tallest building. It’s
an amazing place to roll out your mat.
During fine weather, classes took place on the 72nd floor, set just below
the shards of glass that top the building; open to the elements, it adds
another dimension to your yoga experience. And don’t worry if you’re a
beginner, or frightened of heights - there’s no levitation required to get
to this studio in the stratosphere. Two high-speed lifts service the highest
accessible points of The Shard.
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Up on the
rooftops
Rising above it all for yoga
If the view from The Shard leaves you feeling a bit light headed, there are
plenty of other yoga options out there for you if you’re feeling the need to
rise above it all. One unusual yoga studio during the summer was the roof of
a multi-storey car park in central Peckham, south east London.
Not the most obvious choice for some chilled out yoga vibes perhaps but
the pop up studio was pretty popular with the locals. After starting out in
2013, Rooftop Yoga Peckham (rooftopyogapeckham.co.uk) ran three classes
each week this year (Dru Yoga by Lucy Bannister; Vinyasa Flow by Tania
Brown, Rocket Yoga by Zoe Sharp). There was even a Rooftop Yoga Festival in
August. Who needs Glastonbury or Wanderlust?
High society
Glancing down from The Shard you might have caught a glimpse of some other high flying yogis. International women's group SERENE
Social (serenesocial.com), which is devoted to wellness, philanthropy and conscious networking, ran Thursday morning Vinyasa flow
classes at Coq d'Argent's stunning rooftop garden in the City (where you can see The Shard with ease). SERENE's rooftop yoga series also
took place at venues in New York and Los Angeles.
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Helipads in
Hollywood
Join the jet set for some wow factor
yoga in the USA
There's plenty of skyline action going on Stateside too with
SERENE Social's global rooftop yoga series also taking place in
New York and Los Angeles throughout the summer months.
Pictured here is American yoga instructor Cristi Christensen
leading a class on a helipad in LA, 20 storeys up, on the roof
of the recently renovated Loews Hollywood hotel. The helipad
features 360-degree views of the city and surrounding Hollywood
Hills. Now that's a yoga studio with real wow factor.
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Type A
meets yoga mat
Hard working career girl Stephanie Fitzgerald discovers that it’s not all about
finishing first
A
s I step out of class, wiping sweat out of my eyes and Further is not better
flushed with the success of yet another kick-ass Body I can’t say that yoga ‘changed my life’. I did not have an epiphany or
Combat class, I glance across at the studio opposite a ‘miracle moment’ and I certainly do not feel a need to abandon my
where I see a bunch of women stretching. I remember carefully crafted career and move to India. However, yoga did teach
thinking that they should try a ‘real’ class and that my cynical Type A self a very valuable lesson.
they didn’t know what they were missing. The gym was my life back
then. I have a very stressful job with long intense hours and the gym Further is just further not better. I won’t lie, this was by far the hardest
was my equivalent of a glass of wine after work. I depended on it. I lesson for me in yoga. I am used to working hard and excelling.
thrived on it. I loved it. Accepting that my body simply wasn’t ready to match the girl at the
front who looks so comfortable in downward dog that I’m fairly sure
So imagine my devastation when a knee injury meant I had to cut she’s snoozing, whilst my tight hamstrings drove me to child’s pose
back on hard-hitting endorphin-producing, adrenaline-busting was galling. I spent a few classes feeling humiliated and ashamed
classes until after surgery. I was heart-broken. As the NHS waiting of my inability and I nearly didn’t go back several times. But I did go
list seemed to get longer and longer, my mood sunk lower. I threw back. Partly driven by an intention to improve and partly by a deeper
myself into rehabilitation and during a particularly painful sports pull to do something nice for myself I did go back. What’s more I’m
massage, my physio asked me if I’d tried yoga. ‘Don’t look at me glad I did. This acceptance of my inability to do something was new
like that!’ she said ‘I think the right class could help you here’. So I for me but it was liberating. I like doing something that I’m not very
mentally put it on my to do list and promptly forgot all about it. good at at. I now feel a sense of triumph when I sink to child’s pose
or choose to rest instead of attempt something, because that’s
Finding yoga what my body is asking for. I feel as though I am connected to and
It was in the middle of Body Balance (a knee-friendly class) that I compassionate with my body in a way that I haven’t been for years.
spotted her. This girl quietly tucked away in the corner, adopting I love it. Two years into my practice, I’ve been on a yoga and surf
postures and holding them with a steely sense of unshakeable retreat, have a regular home practice, and still enjoy my Ashtanga
strength. I thought back to all my hours and hours of weight lifting (where a few months ago I proudly achieved my first bind and had to
and Body Pump and I thought ‘now this girl is strong’. I went up to rush home and show my partner - some things don’t change!).
her after class and asked her if she’d always been so steely and
she smiled and said ‘well I’ve done yoga for 10 years’. Yoga? YOGA?! Grounded at last
You’re telling me that lying on a mat stretching produces this kind I had a few near misses along the way. I tried other classes which
of strength? Impossible, I thought, as I signed up for a class the next didn’t tick my box. One teacher insisted on chanting Buddhist prayer
day. throughout which, as a Catholic, I found unsettling. Another teacher
nearly choked me with incense and yet another was a little ‘handsy’
I feel I was very blessed to have the right type of class and the right for my liking. However, what I would say to any Type As out there
type of teacher as my introduction to yoga. I joined an Ashtanga is that I did find my class. I found my class and my practice and
class (I didn’t know there were different types at this stage) and this now anchors me for the rest of the week. I can fly high at work
even though I was the least flexible and didn’t understand what I because I know I have a tool to ground me when I get home. I’ve
was supposed to be doing, I went back. I felt muscles, tense and started to work with yoga teachers in my work and incorporate it
taut from over working, release deeply for the first time in years. into my professional life. As I type this I glance up and spot my yoga
I reached a state of relaxation I normally paid good money for mat sitting next to my laptop. I smile and recognize that I could not
through massage. I sweated and grunted and felt my muscles ache get through my day without one of those things.
the next day. I felt wonderful.
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Yoga therapy:
Sleep apnoea
Practical yoga therapy techniques to start you on the road to health: physically,
mentally, emotionally and spiritually. By Sarah Swindlehurst
The Problem The Solution

Sleep apnoea is a condition which causes an interruption in a Sleep apnoea is mostly found in people who are overweight. If
person’s breathing whilst they are sleeping. The term ‘apnoea’ is this is the case for you, this issue would need to be addressed
used when the breathing/air flow is hindered for more than 10 also. However, a number of people suffer this condition
seconds. This is caused when the tissues of the throat and the regardless of weight and further investigation is needed as if
surrounding muscles don’t relax quite sufficiently and thus blocks left untreated it can cause other physical symptoms such as
the airway. heart conditions.
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Meditation
Insight
Begin sitting (or lying) with the spine straight. Close the eyes
and take your awareness to your breath. Keep focused on your
breathing for a while and then ask your higher self to guide you to
the answer of what you are holding in. As you start the meditation,
and throughout the practice, you may notice particular thoughts
that pop into your head. Take note of these, but don’t judge them
or analyze them. These are clues as to what you could be holding
inside of you. As these thoughts come to you, you may also ask
what the solution is to letting yourself let go and release whatever it
is. Stay in the meditation for up to 20 minutes, and repeat daily until
you feel you can move forwards and let go.
Affirmation: I am peaceful (inhale/exhale)
Yoga
Lion (Simhasana)
Starting in a kneeling position with the hands held in fists in front of
you. Inhale through the nose and then exhale out through the mouth
making a roar sound (like a lion), whilst sticking your tongue out and
opening your fingers into a claw shape. Also, as you exhale, look at
the tip of your nose (crossing the eyes). Do this as many times as
you like. Affirmation: I speak my truth (inhale/exhale)
Nutrition
To make sure your sinuses and airways are as clear as possible,
perhaps remove dairy and gluten from your diet for a while (at least
three weeks) and see if this changes things for you. Eating fresh
Massage proteins, healthy fats, vegetables and fruits, rather than processed
Neck & Shoulders Stimulator (tinned/packets) foods will help clear your whole being, bodily, and
Using your thumbs and fingers, start massaging the posterior neck energetically too.
muscles, from the base moving upwards, squeezing and releasing
the muscles as you go. Then go to the sides of the neck and use
your fingertips to make stroking movements up the neck, and using What your body is saying:
the fingers and thumb of one hand stroke up the front of the neck. With sleep apnoea there is a tendency for repression, and holding
Next, squeeze all the shoulder area and release, do this five times. things in or back, rather than expressing true feelings. This
Slowly move down the arms, squeezing and releasing until you get repression could be of anger, trust, feelings, speaking one’s truth, or
to the hands. Use your thumb to kneed into the opposite hand and simply feeling overwhelmed with life. Without being too judgmental
make circular movements around the palm, then squeeze up the about yourself, perhaps sit a little in meditation and allow the
fingers, pulling away at the fingertips. Do this for the other hand. answers to come as to what you are repressing.
Repeat this massage until you feel release.
Affirmation: I release my inner feelings (exhale) and express myself Sarah Swindlehurst is the founder of The Yogic Prescription
fully (inhale) (theyogicprescription.com)
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Yoga A-Z C is for Core. By Carole Moritz

The role of the core in a therapeutic context is equated with strong Chakravakrasana (cat/cow) offers soothing relief for your belly
abdominal muscles which effectively stabilize the low back. In yoga, afterwards.
the bandhas in an asana practice encourage the organization of
energy in the transversus system in response to movement. Connecting to our abs brings us directly into the central part of
ourselves which gives rise to greater authority in the way we stand.
Core health in yoga focuses on a physical and energetic space to We’re less likely to get knocked off our blocks mentally, physically,
make us more resilient on and off the mat. Core abdominal strength emotionally. My teen daughter is an athlete with a kick-ass six-pack.
is at the root of every pose, offering better balance and ease within She has the single-pointed focus of discipline and devotion to her
the posture. Our innate intelligence is turned inward bringing us athleticism. Core strengthening has helped me build a stronger
back to center physically and energetically. foundation for myself inside and out. My daughter’s core strength
will help her through the ups and downs of her sport, and as she
Everyone’s favorite, Navasana - boat pose - is a posture that doesn’t navigates her adolescence and beyond.
let you row, row, row your boat, gently down the stream. The deep
muscles behind the six-pack abdominal panel fire up and the body Her six-pack inspires me to tighten and tone my own jelly belly. Her
is aquiver. Navasana reveals your true sense of humor (don’t be praise of ‘Hey, Mom, I see a four-pack on you,’ encourages me not
surprised to find you don’t have one). to curse in Navasana. And so I find myself walking a little taller these
days. I know, I know, yoga is about busting the ego, not inflating it.
Ardha Navasana is the cruel teaser of lowering a lifeboat and But, hey, my jeans fit a little better and it’s fun having boat pose
hovering just above the water. A core strengthening series illicits the endurance contests with her on the living room floor, part of my
invention of new profanities, self-pity, defeat or a good guffaw at covert plan to bring her to the mat (sshh...).
yourself.
OM FOR MEN
FM
Inside:
Page 64: Headstand hero
Page 66: Awakening the spirit
Page 67: Man on the mat
Photograph by Natiya Guin (natiya.com)

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Headstand
hero
One man’s journey back to yoga and
beyond. By Jill Lawson
From a broken neck to a sub 3-hour marathon, lawyer-turned-yogi-
entrepreneur, Ryon Lane, beat the odds of being crippled by a nasty
injury by making yoga his number one priority.
While yoga is known to heal all sorts of ailments, from alleviating

depression to improving one’s sex life, not everyone turns to this
5,000-year-old discipline for support. Like many others, Lane had
his reservations about yoga. It wasn’t until after his accident that
he hit the honey-sweet spot many feel during a yoga session. “I
tried yoga once before my accident,” said Lane, but it wasn’t an
encouraging experience. “While yoga didn’t resonate with me then, it
wasn’t really yoga’s fault.”
Weird stuff
At first, the idea of yoga seemed weird to Lane. His impression of
yoga involved older spiritual women in matching wool socks who
reeked of patchouli oil and stale mothballs. He also didn’t think he
could handle listening to Yanni for a full hour. “What could be more
tortuous that that?” he thought. But, due to the rising popularity of
yoga, and his relentless curiosity, Lane shed the skin of prejudice,
and finally gave in to taking his first class. The experience left
him disappointed and feeling mordant, as his presumptions were
confirmed. “After my first class, yoga and I didn’t cross paths again
for a few more years,” said Lane. And, as with many newcomers who
try yoga, this wasn’t an unusual reaction.
At the beginning of his first class, the teacher pontificated about the
unique noises made by internal organs. Encouraging gas passing,
and other not-so-pleasant bodily sounds is one thing, but Lane was
completely discouraged after the teacher went on to vocally mimic
the sound his spleen makes. He never knew his spleen sounded like
a dolphin in heat, and wondered what this had to do with yoga.
Yoga therapy
Whether yoga is about the sound of one hand clapping, one spleen
squealing, or one man sidesplittingly laughing, none of it appeared
to make any sense to Lane. It took the need to rehabilitate a broken
neck, and a busted spirit, before he dusted off his yoga mat and
gave it another try. After a terrible accident, Lane’s lifelong passion
for distance running was shattered. A fractured cervical vertebra
and a herniated disc robbed him of the one thing he loved most:
FM
pushing his body to the limit. His injury kept him stagnant for quite the rest. And, for those days when I need to push myself, yoga
some time, and as an athlete, he was at his wit’s end. He was unable creates a steadfastness of will, helping to overcome those running
to resume his favorite activities due to spending six months in a doldrums, as well as conquering very steep climbs.”
neck brace and another five months in intensive physical therapy.
“I was determined to regain my former body and self, but I wasn’t Into headstand
allowed to run yet,” said Lane. As fate would have it, he decided to The moment that flipped the switch for Lane came while practicing
give yoga another chance. a headstand. Determined to move beyond limitations and doubts
left over from his injury, he decided to practice what B.K.S. Iyengar
Back to his best calls ‘the king of all asanas,’ in the middle of the room, away from
Thankfully, his second experience with yoga was a good one. a wall that could support him. He was successful, and for the first
Finding himself in a class led by world-renowned yoga teacher, time since breaking his neck, Lane was able to relax his entire spine
Bryan Kest, was indeed a pivotal moment in his path to healing. and breathe deeper than he has ever breathed before. For someone
Lane set up his yoga mat in a dark corner at the back of the studio. who runs long distance, quality breathing is paramount. But, deep
Admitting he had no idea what he was doing, he kept up as best as breathing has given Lane so much more than improving his stamina.
he could, despite still feeling feeble and weak after almost a year of “I can now connect with my breath when I practice, which I was never
minimal activity. His tenacity paid off. able to do before. That prana, that breath, has truly awakened my
mind to the amazing benefits of yoga.”
“I was soon able to follow along with the class, modifying where I
needed to, sometimes working more slowly through the transitions. Jill Lawson is a US-based yoga instructor based in Colorado
I was surprised at how quickly my strength and stamina returned. (jilllawsonyoga.com)
Within only a year and a half of breaking my neck, I managed to get
through a full 90-minute power yoga routine. Then, two years after
my accident, I ran the New York City Marathon in under three hours.
Yoga, patience, determination, and a lot of stubbornness did this for
me, and I feel so grateful to have found yoga.”
Full body workout

Many men (and women) turn to yoga because they want to be more
flexible. At the same time, several are turned off by yoga because
they are not already flexible. Lane discovered that yoga isn’t just
about flexibility; it is a well-rounded practice that pairs well with his
long distance running. “Yoga is a full body workout,” said Lane. “It is
a perfect way to increase strength and endurance, while improving
flexibility of major muscle groups.”
For fitness enthusiasts alike, yoga enhances strength and develops

proper posture, which has positive affects on energy output during
hours and hours of training. Yoga also heightens aerobic capacity,
which makes it beneficial for all types of sports and activities.
In addition to the physical benefits of yoga, Lane noticed that

yoga increased his focus, concentration, and resiliency, while also
reducing his stress. “I am much more able to pay attention to my
body, especially when I run. I have learned to be more honest with
myself, turning around to end my run earlier if my body really needs
FM BEGINNER’S
BLOG
I do yoga
because Awakening the spirit
Jonathan Schofield discovers yoga’s life-affirming benefits
in an unusual way
Name: Bolaji jibani Kuti

Age: 50
Location: Nigeria
I see dead people during my weekly yoga class. Before you dive behind the sofa (with
memories of The Sixth Sense movie) please allow me to explain. I don’t mean the ghosts of
“Yoga has helped me to maintain children past who would have sat in neat rows, writing the alphabet onto small chalk boards
my health - mentally, physically, in the large Victorian school classroom that now hosts yoga, slimming classes and Women’s
spiritually - in a country where the Institute meetings.
life expectancy among men is just
45 to 60 years. To me, yoga is the No, the ghosts I see are of my family. My dead father stands at the doorway; he peers through
the crack in the door as I’m in downward dog, or sitting in sukasana (the easy sitting pose, so
best religion and solution to most
I’m told, although the deep ache in my groin says anything but easy). I’ve yet to ask anyone
personal problems. It is has been else in my class if they see or feel the presence of dead people around them; they’d probably
a wonderful discovery for me. consider me odd. In my case, though, I’m taking it as a positive - yet another awakening that
I’m now stronger and healthier, my weekly yoga class has brought into my life. There are many others.
and I feel great starting out on
Often my old dog is there with my dad and on a few occasions my grandfather is there too.
the second half of my life. It’s my
He was a national boxing champion and a legendary street fighter. I can only imagine what he
religion.” would say about his grandson doing yoga. I think it’s why I still struggle with the meditation -
that’s when the dead really come alive. I cannot empty my mind and be ‘in the moment’ with
my dad watching over me. Sitting cross-legged, eyes closed, backs of hands resting on knees,
thumb and index finger pinched and chanting ‘Om’ is still something I’m struggling with, with
or without deceased family and pets looking on.
I wonder too what the children of this school would think of people today stretching
themselves like cats in tracksuit bottoms in their classroom, finding their inner selves. I do
also think of them sometimes as I sit cross-legged waiting for the class to begin; all that
life stretching ahead of them, all the things they would do. For lots of them, as the village
war memorial testifies, their future was brief, cut down on foreign fields before life even got
started. Clearly, my mind is wandering more than it should. Still, stretching my chakras,
positioning myself in poses I’ve not tried since childhood, is really life-affirming stuff. Maybe
it’s that affirmation and illumination that brings the dead to my class.
FM
Man on the mat with Chris Salton
Compass or Sundial Pose

Parivrtta Surya Yantrasana
Benefits
This pose is a beautiful hip opener, side-bend and
twist. Use it to gain strength and flexibility, inner and
outward guidance and tranquillity. The compass pose
is a challenging one and is typically performed only
by advanced practitioners.
Common mistakes
Don’t hold your breath; allow it to flow freely. Take time
to do some prep poses to open your body – such as
Surya Namaskar (sun salutation), extended hand-to-
big toe pose (variation with a twist), and one-legged
king pigeon pose. Avoid compression in your neck,
actively lift and draw in your lower belly and lengthen
your tailbone. Use props such as a yoga belt to bind
the foot and a block or blanket under your supported
thigh.
Awareness
In compass pose, we practice being both balanced
and enthused to fearlessly unwind our inclinations
and perceived confines. Using the imagery of this
pose can remind us we all have our own in-built
navigational system. We just need to tune into it,
especially when we feel lost and uncertain which path
to take. Tuning in to our inner guidance can help us
to enjoy the journey as well as the destination.
Tips
Sit cross legged on a mat; bring the right foot in
close to the groins. Cradle the left shin. From shin
cradle, take right hand to the outer edge of left foot;
align left leg as far as it will comfortably go up the
left shoulder. Place the left fingertips to floor, walking
your finger-tips out to the left so there is a slight tilt
to the torso and the left arm is straight. Place your
left hand in a stable finger tips stance structure.
Maintain the expansion through the spine and
breathe through your entire body. Maintain a firm
grip with your right hand on the pinkie edge of your
left foot, on the exhale lengthen the left leg away
to a degree that feels comfortable but challenging,
then externally rotate your right shoulder and start
to roll your head under your right bent arm. Use
the strength in your right arm to draw the left leg
towards you so you can gaze up. Revolve the rib
cage open and soften the base of the neck, breathe
there for five breaths, and then come out of the pose
slowly. Now repeat on the right side.
om mind
Meditation of the month
Walk
on the
wild side
Rediscover the positives with an extraordinary
‘ordinary’ walk. By Jill lawson
om mind
W
alking is a wonderful form of exercise. background noises, much like hearing the sound of traffic
While some rave about the physical coming and going along a nearby street.
benefits of walking, taking a stroll in
nature is also very good for the mind Be sure and let go of the need to bounce around from
and the spirit. This walking meditation thought to thought. Trust that when you detach from your
has a remarkable way of turning your habitual negative thoughts, your mind will do all it can to sift through and
thought processes into constructive and creative thinking. release old habitual thought patterns. Negative thinking isn’t
Why not make your next ordinary walk in the park an a natural function of the mind because positive thinking is
extraordinary one? Before you head out the door, set an what your mind is innately built to do.
intention to let go of negative or self-sabotaging thoughts.
Then, put yourself in the mindset that your walk will be During this time of disengaging from your thoughts, imagine
less about physical exercise, and more about shifting your your mind working like a sieve. Picture it filtering through its
thought processes to serve you better. mental and emotional contents, separating and releasing all
negative thoughts. Practice this imagery for the majority of
This walking meditation has your walk.
a remarkable way of turning You will soon notice your mind beginning to stream positive
your habitual negative thought and creative thoughts. Do not give up now. This is the time
processes into constructive and when negativity gets out of the way and great ideas come to
the surface, brilliant inventions are realized, and problems
creative thinking. Why not make are solved.
your next ordinary walk in the
It is important that you do not try and force positive
park an extraordinary one? thinking. Trust that your mind is made to think good things
on its own so let it do the work. If a negative thought comes
Do it now back up, go back to letting your thoughts flow through your
mental sieve.
At the beginning of your walk, take a few moments to notice
the subtle aspects of your surroundings. Savor the sights,
Enjoy this walking meditation as a way to clear your head,
sounds, and smells all around you. View the world at large
uplift your spirit, and spark a new, creative, and positive
without placing judgment on it. Keep an open mind.
outlook on life.
As you continue your walk, practice using what you see, hear
Jill Lawson is a writer and yoga teacher living in south-west
and smell to help draw your focus away from your thoughts.
Colorado (jilllawsonyoga.com)
Imagine your thoughts are emitting only faint and muffled
om mind
Positive vibes
Seven steps to the feel good factor
Hand’s up who knew September 13 is Positive Thinking Day in the Give to others
UK? Well it is, so get your grin on, and get ready to bring a ray of The act of giving or helping another person or animal can lift the
sunshine to the world. spirits and soothe the soul, by activating the pleasure and social
areas of our brains. Do you have an elderly neighbor who would
Yes, we know that’s something that comes naturally through your benefit from a cup of tea and some company, or could you spare a
yoga anyway, but mark it in the diary this year, and beam your couple of hours each week to volunteer at an animal rescue shelter?
brilliance brightly wherever you find yourself. Positive Thinking
Day is a day that encourages people not to lose energy towards
negative thoughts, but instead to think positively. The good news is
“Get on your mat and then go carry
that personal wellbeing and ratings for life satisfaction are on the your beacon of bright light out into
increase in the UK, despite the pressures of our hectic, stressful the world.”
lifestyles - and that’s official, at least according to data from the UK
government’s Office of National Statistics.
Take up art
As children, the act of painting was seen as something fun and
“The act of giving or helping another freeing. As adults, it’s easy to think that painting is too much ‘hassle’
person or animal can lift the spirits or too messy or time-consuming. Forget those thoughts, pop down
and soothe the soul, by activating the to your local craft store and pick up some cheap colored paints
and a canvas and get creative. You may be surprised at just how
pleasure and social areas of our brains.” cathartic painting can be.
So let’s keep the momentum. Get on your mat and then go carry Dance
your beacon of bright light out into the world. If you’re finding it all The well-known Irish saying, ‘Dance like no one is watching’, is a
a bit of a struggle, then here are seven simple steps to serenity that great saying to live by. Learning to not worry about what people
you can use to keep on track, compiled with the aid of Simon Bandy, think of you is a strong life lesson, and one good way of overcoming
from nutritional supplements company Health Plus (healthplus.co.uk). this is to dance. Just let yourself go, spin and jump around and
enjoy feeling the music.
Stop comparing yourself to others
The rise of social media means we are constantly exposed to our Focus on the present
friends’ life events and successes, making it easy for us to feel our Focusing on ‘the now’ and living in the moment can help us to avoid
lives are not as worthwhile or successful. Thinking about ways we worrying about ‘ifs and buts’. Meditation and mindfulness are great
can improve our own lives, rather than comparing them to other tools to help achieve this. These improve mental alertness, increase
people’s means we’re less likely to feel the need to compete against your cognitive powers, and help to focus the mind.
others, leading to a more positive outlook.
Plan something to look forward to
Get back to nature Booking a holiday, buying tickets to see your favorite band or
There is something primeval about growing things with your own arranging dinner with a friend can help boost mood by providing
hands. Plant some easy-care flowers or seeds in your garden or a something positive to focus on.
window planter and enjoy watching them grow throughout the year.
The simple achievement of seeing a flower bloom can really help to
boost wellbeing.
om mind
om mind
Mind Calm
The power
of still
You can be still and still get things done,
writes Sandy C. Newbigging
om mind
S
piritual teachers often speak about the importance of ‘being still’. However, in
my observation, for many meditators first learning about ‘stillness’, there can
be a temptation to confuse stillness with doing nothing and somehow no longer
pursuing external goals in life.
The good news for those keen to enjoy both serenity and success is that being still doesn’t
mean you become idle; quite the opposite in fact. When you are inwardly aware of stillness,
your mind quietens and you naturally experience clarity, intuition and creativity. You enter a
heightened state of being that many sportspeople or artists know very well as ‘the zone’ or
‘flow’, in which you are present and your thinking mind is out of the way.
From the ‘here and now’, and with a clear mind, you will be amazed at what can be
accomplished. Personally, I rest in this still silent state when writing my books, working
with clients at my clinics, running residential retreats, teaching my academy courses and
socializing with friends – as life is so much more effective and enjoyable when I do so. In
fact, at school I was told I had dyslexia, so the thought of writing a book still frightens my
mind. But, by being still through present moment attentiveness, I find the words flow and the
fear goes.
Be still for success

Success becomes easier when you are still. By still I don’t mean physically sitting or
standing still. I’m referring to being attentive to the presence of still silent space within your
conscious awareness. From this inner state of being you find that you can remain calm,
even when you’re faced with a big workload.
When fully present you give your full attention to whatever it is you are doing right now and,
given the now is immediate, there is always very little you can do right now. For example,
writing a book is a daunting and potentially stressful task, but writing each word is very easy
and takes very little effort.
By remaining present while progressing through whatever work requires your attention, you
deal with what’s in front of you now, and then move on to the next thing and then the next.
Before you know it you’ve written a book, built a business or achieved something pretty
spectacular – all with very little stress and while enjoying a great deal of serenity. You get to
enjoy the journey properly and experience the destination as a bonus, not a necessity.
Sandy Newbigging is the best-selling author of Mind Calm (mindcalm.com)
Awarding Yoga
Excellence
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Meditation 101 - inner calm awaits Meditation 101
A meditation
exploration
Give your busy mind a vacation: go on a meditation exploration
Here’s a famous quote from the Dalai Lama: “If every eight-year-old in the world is
taught meditation, we will eliminate violence from the world within one generation.”
Meditation is powerful stuff. And yet many of us are still struggling to ‘find the time’,
or remain wary that we’re getting involved in some hippy or cult thing. The reality
couldn’t be further from the truth. Meditation is becoming increasingly mainstream.
Meditation 101 - inner calm awaits
In the UK, the National Health Service is adopting mindfulness practices, for
instance, because of its proven ability to help patients on multiple levels, from stress
relief to pain relief.
Real people
Today, meditation is for real people - and it’s for everyone, young and old. If you’ve
ever found yourself grinding your teeth or hammering the wheel whilst stuck in
traffic, then you should try meditation. If your brain is fried at the end of a hard
day in the office, or looking after the kids, then you should try meditation. In fact,
even if you live in an ashram, or in a remote Tibetan Buddhist center, or some other
peaceful escape, you should still try meditation. Actually, it’s probably obligatory in
these locations; little wonder then that there’s so much zen bliss hovering in the air.
The truth is that meditation is good for you - and it’s backed by science too. The
benefits are almost endless. These range from serious health boosts, like lowering
stress, blood pressure and cholesterol levels, through to improving immune function
and oxygen use within the body. It can also help to alleviate anxiety, depression, and
insomnia, among other conditions. By lifting your overall mood, you could even say
that it will improve your chances of getting a date on a Saturday night. How about
that for a real, tangible effect? So, if you’re not a meditator yet, or you’re struggling
with a regular practice, now is the time to get going.
Meditation 101 - inner calm awaits
Pick your own

You’re spoilt for choice when it comes to meditation styles; there really is
something for everyone. The list of different types available is as long as your
arm from Transcendental Meditation (popularised by The Beatles in the 60s) to
more mainstream styles such as mindfulness and guided visualizations. There are
countless others too, so why not make it your goal to explore them all, and find
something that really resonates with you.
Sticking to a regular practice - rather than dipping in and out intermittently - has
been found to provide the most potent effects. It’s important, therefore, to pin down
a few minutes each day, or more if you can spare the time, to get the most out of it.
Consistency is the key. So give it a try. Go on a meditation exploration and - if the
Dalai Lama is right - it could be the beginning of a brave, new, and peaceful, era for
the whole world.
Meditation 101 - inner calm awaits Meditation 101 - inner calm awaits Meditation 101 - inner calm awaits
77
Meditation 101
www.ommagazine.com
Meditation 101
The need for

a still mind
Like yoga, meditation comes in all shapes and forms, and
they’re all good for you. Jane Clapham dispels some of the
common myths about meditation
So, how much would you like to have a focused and happy mind? practice for a few years, the
Do you want to feel connected to your higher purpose, using a daily health benefits are immense:
meditation practice that helps you achieve your goals? Would you long term meditators have 50%
like to deeply understand and accept yourself, and have tools to less cancer and 80% less heart
easily change your mind so you can be strong and calm no matter disease than non-meditators
what happens around you? Having a daily meditation is one really according to one study. Just
great way of achieving all of this. The problem is that many of us a few minutes every day is a
believe that meditation requires masses of free time, is religious, or great (and free) way to help
takes years to work. But that’s not true. Meditation should be free your stress levels and improve
and easy and available to all. And the results can come quicker than your long-term health.
you think.
Meditation is religious
Dispelling the myths of meditation In essence, meditation is about
stilling the mind and finding inner
peace, which is relevant to everyone,
It takes years to work
whether you’re interested in spirituality
A lot of us don’t ever get round to starting a meditation practice
or not. It’s true that some meditation
because we believe it takes years to master. The good news is
styles do have their origin in religious
that the benefits of meditation start as soon as you start doing
practices (for example, mindfulness is based
it. Even just a few minutes a day can boost the body’s immune
on Buddhist Vipassana, Transcendental Meditation
system, reduce blood pressure and help you deal with pain better.
is based on Hindu mantras and some contemplative
Daily meditation also reduces stress levels, which in turn, regulates
practices are from Christian backgrounds). However, the good news
the metabolism and can aid weight loss. And if you do manage to
is meditation works whether you’re religious or not. Most meditation
Meditation 101
schools do not require you watching a bit less TV. I know many busy doctors, executives and
to follow a religion to do the professionals who meditate daily. These people find that by setting
techniques. In fact, I know many aside a short time meditation actually creates time in their day as
Christians who have found they focus better and are generally more effective and present, at
Dru meditation actually adds work and at home. It’s just a question of re-arranging your day, and
depth to their faith and helps putting aside 5-10 minutes for your practice.
them to be more focused and
clear-minded in what they do, So, what’s stopping you?
although it works just as well The benefits of meditation can be achieved very quickly, in just
for those with no religious focus 5 to 10 minutes, and you don’t need to believe anything to start.
too. Whatever you do, don’t wait for the perfect time to begin. Why not
do five minutes now? You don’t need to have any special equipment
You need lots of free time to or clothes to meditate; you can do it sitting in a chair or on the
meditate floor, so you don’t even need to be particularly supple to start. The
This meditation myth is the reason important thing is just doing it.
why many of us don’t get around to
actually starting a practice, because we If you want expert help before you begin then attend a class,
think we’re too busy. Out of 1,440 minutes retreat or training course, or use one of the excellent meditation
a day, we can’t put aside 5-10 minutes for CDs or DVDs available on the market. The important thing is that
something that will make us feel calmer, more you start.
focused and happier. Surely not? Actually, some of
the world’s busiest people manage to do a daily meditation by Jane Clapham is a Dru yoga and meditation instructor
prioritizing their day, perhaps by getting up a bit earlier or by (druworldwide.com)
Meditation 101
Why meditate?
What is meditation and why do we practice it? By Vidya Jacqueline Heisel
Photographs of beautiful women dressed in white yoga clothes, often referred to as monkey mind (and we all have one).
immaculately made-up and airbrushed, sitting in meditation postures,
are used nowadays to advertise anything from soya milk to exclusive Silent witness
wellness spas. They are almost cliché, in the same way that women in Only by sitting and witnessing the endless fluctuations of the mind,
bikinis are used to advertise expensive cars. Meditation has become a we slowly start to understand its nature. The practice is to simply
household word. But do we really know what it is? be aware of everything that arises in our consciousness and to
choose to stay present and not to get entangled in any of our
A common notion is that meditation is simply a tool to help us to thoughts or feelings. We endeavor to gently let go of any thought
de-stress, relax deeply and soothe the nervous system. It is often or feeling or experience that arises. We notice that it is habitual
portrayed in this way, in the new age world. Whilst these are positive to be lost in thought and feeling and to be either re-hashing past
and valuable side effects of a consistent meditation practice, they events or projecting our fears and desires on the future. It takes
are far removed from the traditional or deeper aspirations of a steady effort and focus to remain very aware of the simple, direct
serious practitioner. Traditionally the goal of meditation practice and unadulterated experience of the present moment. The more
is to awaken from the dream of a separate sense of self, and to skilled we become at staying present and observing the arising of
begin to see life - and yourself - with profound clarity and freedom. thought and feeling, but not getting caught up in it, the more we
When we sit on our cushion, we suddenly find ourselves alone with are able to sink into a profound awareness of ourselves as ‘cosmic
our own mind and are often really surprised at how agitated and consciousness’ - beyond the body, beyond the mind and beyond the
relentless the thought stream appears to be. In Buddhism this is individuated sense of self.
Meditation 101
Beyond ego have a human mind. Ultimately we will gain more and more mastery
So another very good reason to meditate is to glimpse your real over the roller coaster of thoughts and feelings that is the nature of
nature and to recognize your true self, beyond ego. We may have the mind; we will become a master over our own mind, rather than
mistakenly believed that we are the thought-stream, but when we being enslaved by it.
find ourselves witnessing our thoughts, we suddenly realize that
we are not the thought forms but the one who is able to be aware As we start to gain this space, and become more skilled at loosening
of the mind. That can be literally mind-blowing (in a good way). We the fascination with the content of our own minds, we will begin to
start to see that everything that passes through our awareness is experience greater depth, joy and peace in our meditation. This is
just a wave of energy or a movement in consciousness. It ceases when we rest in the ground of being, before thought. This is what the
to matter whether the content of thought is ‘positive’ or ‘negative’. great masters have called satchitananda: truth, consciousness and
On a profound level, the content of our own minds ceases to bliss.
really matter. What becomes more important is our ability not to
get fascinated by the content of our mind, but to stay present Be consistent
and aware. Consistently doing this practice will start to affect our There are many different techniques for practicing meditation:
everyday experience. It will give us the ability to become more in Zen and Vipassana the focus is on the breath; when practicing
objective, rather than always relating to the world through the lens Japa, a mantra is used. Any technique is good, as long as it works
of what we think and what we feel. for you. There may be many different roads that lead you to the
center of town, but as long as you reach your final destination, it
More space really doesn’t matter how you get there. The same route doesn’t
Naturally, from here, we will start to experience a little more space always appeal to everyone. That is why it is good to find a technique
between our thoughts and our actions. We won’t just react in a that resonates with you and then to stick with it. As one of yoga’s
knee-jerk way when our buttons get pushed, instead we will take pioneers, Patanjali, once said, what will make a difference, in the
a deep breath and decide calmly on the best response. We will end, is a steady and consistent practice over a long period of time.
become less agitated and experience greater equanimity. This
doesn’t mean we will never get upset, or experience ups and downs, Vidya Jacqueline Heisel is the director of Frog Lotus
but that we will be better equipped to deal with the ruffles and riles Yoga International Yoga Teacher Training Programs
of daily life and will have a greater perspective on what it means to (FrogLotusYogaInternational.com)
Meditation 101
Meditation
to go
How to make meditation more
approachable and practical during
busy times. By Regina Hellmich
When I first found yoga, meditation was the last thing on my mind. In Now, several years on, tomorrow's shopping list is no longer the first
my first Ashtanga class, I was mesmerized by all the different shapes thing that pops into my head. Meditation has become an enjoyable
my teacher and his more advanced students could throw. There part of my practice. But it was not until I started teaching yoga
was some breath work (pranayama) at the end of the class, and we myself that I understood how much of a problem meditation can be.
had to sit quietly in meditation for a couple of minutes. But, to be Most of my students lead very busy lives, rushing from the office to
perfectly honest, I didn't feel I was really getting into it, I was far too yoga, and then back for their next meeting. With the frequent turn-
busy trying to catch my breath. around in gyms these days, there is also hardly any time for lengthy
relaxation at the end of the class. So I developed a few bite-sized
So I sat there for a couple of minutes, amazing asanas passing meditation 'takeaways' that work both in class and at home. The
through my mind. And while my fellow yogis became more and following exercises are a few examples of such meditation 'bites' -
more focused, I suddenly realized that – in the midst of it all – I was mini meditations for anyone, anytime. They work well as part of a
thinking about tomorrow's shopping list. personal practice, but they are also perfect when you're stressed at
work or looking to unwind after a long day at the office.
Meditation 101
Hand meditation space between your fingers and the back of your hands. What do
For this exercise, you will have to concentrate on your hands you feel? Notice the quality of your skin. Is it warm or cold, soft or
(although the exercise will work well with other parts of the body rough, smooth or wrinkled? Slowly bring the palms of your hands
too). Our hands are often neglected even though we rely on together, fingertips touching. See if you can feel the pulse in your
them in our everyday activities and routines. Some useful hand fingertips. Then, gradually slide one hand down towards your
meditation aids here include massage oil (jasmine or lavender wrist, slowly tracing the lines on the palm of your hand with your
are both calming and sensual) and some tissues for clean-up fingertips. Start to explore these lines a bit more. Notice that some
afterwards. are big and deep; others are fine and small. Then slowly move the
hand up again. Take a few moments to focus on the sensation in
Instructions: Start with gently rubbing some meditation oil onto both your hands before you start to explore your other hand. See
your hands. Allow your hands to move naturally and let your mind if you can slow the motion down so much that your hands feel as
observe the smallest details of sensation. Gradually become aware if they are moving by themselves. At the end, release hands down
of the outline of your hands. Explore the different parts of your on your knees or lap, whichever feels more comfortable for you.
hands: the palms, the thumbs, index fingers, middle fingers, ring Rest your awareness in and around your hands.
fingers and little fingers, the tips of your fingers, the knuckles, the
Instructions: Sit in a comfortable position. When you're ready,

pick up the physalis and place it in your hands. Start to explore
the shape of it. Is it round or oval or drop-shaped? What does the
shape remind you of? A lantern, a trumpet? Is the husk still intact or
have the leaves opened up already? Calmly move your eyes around
its outline and follow its lines and curves. What is the color of the
shell? Is it brownish, greenish or yellowish? Does it have a deep or a
pale color? Is it multicolored or unicolored? Try to slowly immerse
in the color of your shell. Slowly start to feel and explore the leaves
of the physalis. Are the leaves soft and still a bit moist or very dry
and paper-like? What does the skin of the fruit feel like? Is it cold
or warm? Does it feel smooth and firm or maybe soft and a little
sticky? Squeeze it a little and notice what it feels like.
Physalis meditation
If you want to play with a more holistic approach on meditation that Finally, remove the fruit from its shell. Put it in your mouth and take
includes movement, sense of touch, sense of taste and sense of a small bite. Notice the temperature, the shape, the texture. Is it
sight, feel free to have a go at the physalis meditation. The physalis sweet, bitter, sour, or juicy? Where can you taste its sweetness,
is a small orange fruit the size of a cherry tomato. It’s sweet and bitterness, sourness or juicyness? Once you have explored the
sour taste is a glorious contrast, especially after some challenging physalis sufficiently, you can of course eat it. Then, slowly bring
asana practice or at the end of a long day. Alternatively, how about your focus back to your immediate surroundings. Take a deep
some physalis meditation during your lunch break? breath and smile. All is well.
Regina Hellmich is a yoga teacher and Thai yoga massage therapist. For more meditation bites visit: yogagrounds.co.uk
om mind
Be more
with less
The lighter side
How to lighten your life. By Courtney Carver
Things don’t have to be so heavy. You can choose Trade the evening news for soft music
how you view your life and the world around you. Play your own music, or create a playlist. The news
Here are some simple steps to make your life lighter. may keep you informed, but it’s also heavy with doom
and gloom. Not great for winding down in the evening.
Add light Catch up with a quick news re-cap at midday.
Look around your home and identify opportunities
to add light. Open the blinds, light candles, replace Declare phone-free zones or times
dingy lights with soft white lights. Adding light to your Ban phones from the bedroom or computers after
home will add lightness to your mood and attitude. dinner (especially during dinner). If a whole night or
room seems impossible, start small with one hour, or
Edit fiercely one space.
Try and live in a clutter-free home. Fill a box with
everything you aren’t using and put it out of sight. Take a little walk
Live in your new space for 30 days and then decide In Italy, people everywhere come out for an evening
if you want to bring any of the stuff you deemed stroll called the passeggiata, which means little walk.
useless back in. If you don’t miss it, let it go. They aren’t out to burn calories, build muscle tone
or reduce stress. They take a little walk to see and
Create a space for your daily luggage be seen and to be a part of their community. So the
If you come home and throw your purse or briefcase, next time you finish dinner, instead of rushing to get
keys and phones on the kitchen table or couch, the dishes done, or get the kids ready for bed, take a
create a dedicated space for each. This will help with little walk and really see each other.
the transition from the chaotic outside world to the
peaceful bliss inside your home. From the blog: bemorewithless.com
om spirit
Living the teachings
Surrender to life
Trust, breathe, let go and flow
Ever heard of the ‘tipping point’ in yoga? It’s a developmental stage, Letting go in life
which comes when you start noticing that you haven’t done yoga Surrendering is about getting out of the way of ourselves, admitting
for a while. You feel out of balance, as if something isn’t quite right. we’re not in control, and trusting in a higher power to guide us.
And its only when you find your way back to the mat that you realize It is said that what we resist persists and so to free ourselves
what was missing. from troubling emotions, such as fear or anger, we first have to
acknowledge them, accept them and then try to let them go.
When you start doing yoga the poses can seem impossible, you
can feel uncomfortable trying, self aware and ache after, but then The next time something bothers you – just like you would with a
there’s the blissful mental state and feeling of sheer relaxation difficult posture on the mat - breathe into the feeling, accept you
that follows. We realize it’s doing us good, so we keep going, are where you are and try to see it as a lesson that will pass into the
surrendering our egos back to the mat, attempting to get more of next position (as it would on the mat). By trusting in this process you
that good stuff. Yoga is now well regarded for its ability to assist us allow yourself to let go and will soon flow to where you need to go
with daily life. next.
Through physical self-discipline in yoga we gain a deeper So stop resisting: allow your path to flow; accept that which comes
understanding of ourselves and it’s this awareness that can then your way as a blessing, whether misfortune or opportune, it is all
be brought out into our everyday lives. We learn that letting go into unfolding as it should. Trust, breathe, let go and flow.
a posture, or a situation in life - breathing, keeping our vision but
allowing it to find it’s own way - is more enjoyable. By Roisin Kiernan (yogamovesuk.com)
om spirit
Anger
management
One of yoga’s great texts, the Baghavat Gita, offers us valuable lessons in how to
manage our anger. By Karolina Kalamajska
So it’s not gone the way you wanted it to go. Your co-worker got On the other hand, do not misunderstand it. Thinking that you
promoted even though you’ve been working harder. And if that should stop trying at all, and to simply lack ambition is wrong. Do
wasn’t enough, the only-just-promoted co-worker decides to re- your best but for the sake of doing it. If you expect something in
design the office according to Feng Shui and assigns a desk in a return, you will eventually feel angry and frustrated.
common area for you, when you loved your very own office, thanks
very much. “Triple is the gate of this hell, destructive of the Self – lust, anger,
and greed, therefore one should abandon these three” (Gita, Ch.
And when, at the end of this horrible enough day, you hope to get XVI – 21.).
a hot and relaxing bath, you find yourself stuck in traffic on the
way home. Your heartbeat and blood pressure suddenly go up, you Those three sinful emotions will lead you to grief and misery. But
feel the adrenaline in your body, the energy hormones rising, and importantly, they will “destruct your Self”. In other words, how
your cheeks turning red. And just when you’re about to scream constrictive can the feeling of constant desire, misery and grief be?
and shout and cry and fight…Stop right there. Anger is a perfectly Stop your desires.
normal emotion. We’ve all experienced it at some point. Our natural
instinct tells us to react aggressively. The feeling of anger empowers “Remember that not getting what you want is sometimes a
us to act with threatening behavior, which is supposed to protect wonderful stroke of luck” (so said the Dalai Lama).
and defend us when we are attacked by another person, or any
threatening situation. Actions and consequences
Here’s another snippet of great wisdom from the Baghavat Gita:
Anger management
So what is the correct way of managing anger and how do you go “From anger comes delusion, from delusion the loss of memory;
about it in a healthy way? Luckily, yoga has a lot to say about that. from loss of memory the destruction of discrimination, from
In the Baghavat Gita, Krishna explains to Arjuna this issue. destruction of discrimination he perishes” (Gita, Ch. II – 63).
“It is desire, it is anger born of the Rajo – Guna, all devouring, all This quote can be better understood by reading another quote.
sinful; know this as the foe in this world” (Gita, Ch. III-37). Lao Tzu said: “Watch your thoughts; they become words. Watch
your words; they become actions. Watch your actions; they become
Desire is the source of anger. You can also say that anger is desire habit. Watch your habits; they become character. Watch your
itself. How? Well, just think about it. You get angry when you want character; it becomes your destiny.”
something very much (desire) or when you expect to achieve
something and it does not happen. Your unfulfilled expectations The common point of those two quotes is that there are always
make you simply angry. The key is to stop those desires from consequences to actions. And just like your thoughts can become
arising. Stop expecting. Let it go and take life as it is. your destiny, anger can make you a restless person driven by evil
om spirit
emotions. When you become a restless person, you often forget “Those who are free from desire and anger, and who have subdued
why you got angry in the first place. You forget the cause of your their minds and realized themselves – around such austere men lies
evil emotions and how you got driven that far. As a restless person, the beatitude of God” (Gita, Ch. V – 26).
you never achieve harmony, you never enjoy your relaxation in a hot
bath, you never have fun with other people, and you never meditate Calm yourself down. Practice pranayama. Speak little and do not
peacefully. use abusive words. Limit alcohol and nicotine intake. Look at your
diet as it has a great influence on your irritability. Such foods as
Feel the love milk, curd, fruits, and groundnuts will calm you down; but onion,
Anger makes you nothing but unhappy. As a yogi, you have a great garlic, cauliflower, and carrots make you more irritable. Meditate
opportunity to tranquilize yourself in your daily practice, and to feel regularly. Do well to others and yourself – it will bring you happiness
love for the person next to you, for the world, for the whole universe, and satisfaction. See God in all and believe that you are the God as
and most importantly, for yourself. Stop your silly anger and feel the He is in you. Love and be loved. Most of all, I wish you a life that is
love. full of love and poor in anger. .
om spirit
Look
both
ways
The relationship between perspective
and awareness. By Heather Langley
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S
ome years ago, a friend and I visited The Grand Canyon innocence and purity of this process. So, awareness, which feeds a
in North America on holiday. We had an idea of the calm mind, produces a freshwater lake of clear, calm thoughts and
sense of awe we might feel at being faced with such a ideas. When the water is turbulent or cloudy through disturbance on
breathtaking scene, although nothing really prepares you the waterbed then our thoughts are also troubled or lacking clarity.
for the enormity of it. So immense is its scale that it can be Perception is the filtering process of awareness. When the filter
identified from Space when observing the Earth’s surface. is blocked the water becomes dirty, cloudy and undrinkable; the
thoughts are not beneficial to the mind or the individual.
However, after we had recovered from the initial shock and
amazement our guide gave us a renewed sense of perspective The problem that we are faced with in our quest for true knowledge
as viewed by those that might first have come across this site. and pure awareness or consciousness is how much should we trust
He explained how the first Native Americans had probably been our perception? We know that perception is a useful and necessary
travelling for some time across a hot, dry and barren landscape in tool. Our perception will be based on previous experience or
search of water. When they stood at the edge of the Canyon they simply an assessment of a real situation and events and it is this
wouldn’t have been celebrating the vastness and glory of the scene. perception of a situation that helps us decide how to act in that
The water they so desperately needed for themselves and their moment and also lays down the law for future reference when faced
animals was over a mile beneath them and they had to carve a path with a similar situation. But whilst perception supports our ideas and
into the steep sides of the gorge so that they could reach the river. opinions and therefore our actions it is dismantled through actual
fact. It exists in the realm of the individual (nature) and is linked to
Later that day we attempted that same trek into the belly of the both the ego and the conscience, so how we perceive an event or
Canyon, down a well trodden and signposted path. We reached situation will vary from person to person.
the halfway point before deciding that the heat really was too
much and we should turn around and retrace our steps (and we The truth will set you free
had our own supply of water). Once back at the top we marvelled So, now perception is exposed for its fragility. We know there is
again at how the first Canyon dwellers overcame the small matter only one truth, one fixed point of origin that all things have come
of trekking down an unmarked path into an oven in order to reach from; energy, God, Ishwara, whatever you choose to call it there is
the necessary water source, as around us, tourists from all over only one truth. Whilst the truth exists in perception as it exists in
America and the world took photo upon photo recording the everything, perception does not necessarily tell the truth, although
moment they ‘did’ The Grand Canyon. As I stood there with my it may be true for the individual in that moment.
friend it also occurred to me that our experience is shaped literally
by our ‘point of view’; with my feet pointing in one direction, I could When we form an opinion it will have its basis in how we perceive
see the wonderful, awe-inspiring Earth scar that we call The Grand a situation. But we also know that opinions can change and
Canyon. But, by making a 180 degree turn on the same spot, I was they change because our perceptions change. Politicians and
faced with the not-so-inspiring or photogenic Grand Canyon cafe campaigners have been using techniques that influence our
and toilets. perspective successfully for years. Perspective is strongest in the
moment so it is easy to see why some people need to constantly
Patanjali on perception drag the past around with them so as to keep their perspective
In the first chapter of the Yoga Sutras (I-6), Patanjali examines the ‘intact’ and therefore give power to their opinions. Memory cannot
role perception plays in our mental activity and how it can be the accurately recall our perception in any given moment as our
cause of mental anguish and agitation. We should remember that perception gives rise to and is supported by our feelings and
the aim of yoga is mental calmness or purity of consciousness; so, emotions.
as all action in the human body originates in the mind (conscious or
sub-conscious) then any agitation or fluctuation here can not only One of the greatest flaws we have as humans is our necessity to be
affect every conscious action or reaction but it can also affect our right and this, in turn, means that the ego puffs itself up and stands
state of health. Patanjali also mentions how our awareness in any behind the opinion or reaction blocking any chance of a U-turn or a
given moment is affected by our perception. quick getaway. This creates ‘drag’ or obstacles, (pride or mistaken
ideas and beliefs) which will consume more of our precious energy
Awareness is like pure, clear water that springs from the mind. When (life source).
a child becomes aware of something new, we are struck by the >
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<
Unblocking the filter 4. Learn to recognize that others will not see what you see,
We need to be able to recognize when perspective gets in our way experience what you experience. Remember how much
and blocks the flow of awareness. Awareness is free from judgment importance the Yoga Sutras place on disattachment or letting
and should be free flowing and constant, whereas perspective feeds go. Perspective is like a butterfly that only lives for one day. Let
judgment so that we can learn how best to act or react in any given it fly for its short life.
situation. Here are some exercises that will help you to keep your
awareness filter clean: A posture for perspective: revolved triangle pose
(Parivrtta Trikonasana)
1. Practice observing without judgment. In exactly the same This posture demonstrates the fragility of perspective through
way that you do when you are in child’s pose, quietly observe its delicate balance and the opposing views through its twisting
without passing judgment or forming an opinion the next time nature. The arms are outstretched like wings in flight (remember the
you either watch or listen to the news. Observe how difficult butterfly) which implies an open heart in the face of challenge and
you find this exercise as you try to increase the gap between demonstrates the capacity to let go. The feet point forward, the legs
your awareness of the information and your perception of the and hips to one side whilst the torso twists away to the other side
same information. How much space in your mind does your and the eyes gaze upwards. All angles of perception covered. Work
ego or identity occupy? in the posture: try connecting to the sensation of letting go as you
allow gravity to sink into the lower ribs, which in turn, will help to
2. After five minutes have lapsed, try to form an opinion about twist and open the raised ribs. Your base needs to be secure but if
the issues you heard about. How much mental energy does you fight with this posture you will lose. Remember, weight is a force
this consume? How much energy do you take out of perception so soften your action and allow gravity to pull the feet snug to the
once the moment has passed? You will now understand how mat. As you feel the weight come into the supporting hand, push
much energy you use on a daily basis forming opinions. gently against the floor and feel your chest open up. Keep your
mind with your breath and connect to your awareness in action.
3. Be aware and drop the ball. We are taught as youngsters to
catch every ball thrown to us, but not every ball requires our Heather Langley is the founder of Aerodynamic Yoga
interaction. People will throw ‘balls’ at us constantly, challenging (aerodynamicyoga.com)
our perspective through abuse of their own perspective. But
this will only clog up our filter and we must learn to use our
perspective wisely so be aware and drop the ball.
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Ayurvedic clinic:
Spice up your life
Finding perfect balance and health through ayurveda, yoga’s sister science.
By Dr. Vijay Murthy
Ayurveda and spices go hand in hand. But will just adding healing Know your gut health
spices really make any difference to your overall health? Time and This is where you need to look not just at adding a few spices to
again, over dinner with friends, I have heard people tell me they your plate but also at your diet in general. Again, let’s be honest
feel inspired to use turmeric or ginger in their diets because of the here: if you eat wheat (or gluten-containing food) and have sugars
health benefits they’ve read about. It’s great people are taking an (including fruits), no matter how healthy and fit you think you are,
active interest in improving their health. However, it’s also easy to your gut is bound to be vulnerable to a condition called ‘dysbiosis’,
misunderstand the nature of spices; suddenly adding a random which is often referred to as ‘leaky gut’. An ayurvedic practitioner
spice to your dinner is not going to be enough to produce fantastic would say your gut’s fire is dysfunctional and that you are prone to
health benefits. ama, a Sanskrit term meaning ‘toxins’.
In fact, the most important (and overlooked) aspect when using Likewise, if you don’t generally eat wheat, (or gluten-containing
spices is in what form it is used. A blunt analogy would be when we food) and don’t have any form of sugars (except honey for
are dehydrated in only having showers instead of actually drinking therapeutic purposes), you are much more likely to have a robust
water to re-hydrate ourselves. For re-hydration to be successful gut (good agni, or ‘digestive fire’) that is strong enough to digest
you do need to drink the water and not just pour it over your head. even raw or fresh spices like ginger.
Similarly, every spice has health benefits - but only if you use it in
a particular way; and even then, this is dependent on your current But how do you know? Perhaps if you’ve taken an interest in spices it
gut environment. Again, to be blunt, throwing every healthy food could be because you have noticed a gut health issue already; you
imaginable (including spices) into a blender each morning for your may well have loose stools, or constipation, or both. Maybe you are
green smoothie may only produce expensive waste for the toilet. extra tired or have noticed a lack of actual hunger, sweet cravings
A little thought and planning, though, can go a long way in making or a coating on your tongue. These are all clues that something is
spices work for you. just not quite right.
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Practical steps Many people get noticeable benefits from turmeric when they take
If you can relate to any of this, then the best way to start improving capsules of Curcumin (the active ingredient in turmeric). If you have
your overall health is by cooking with spices. When we use spices an Indian grocery store nearby, you can try experimenting with fresh
such as ginger, fennel, cumin and turmeric they can help to protect turmeric, which you can add to your green smoothies, warm teas,
the gut from damages due to wheat and sugar (sorry, no, that does cooked grains and vegetables or even meats. From my own clinical
not mean you can start bingeing on cream cakes and pizza). experience, I have noticed that clients who report intolerance
to cow’s milk, when they add turmeric and ginger to milk that is
For starters, you’re actually better off drinking spice teas such boiled, their tolerance improves. So if you do start to notice food
as ginger with lemon throughout the day rather than throwing a intolerances, before giving up your favorite foods and dreading a life
big chunk of fresh ginger into your morning smoothie. From an of hardship and abstinence, it might be worth trying recipes using
ayurvedic perspective, it’s easier to digest and absorb spices as spices.
teas than having them raw, as when we cook spices (or add to
boiling water), you will have activated the phytoconstituents (a term Spices are good for you
for active ingredients present in a spice or a herb). This means that No matter what we do or how much we wish it to be true, potato
even if your gut is a bit sluggish, the now pre-activated spices (by chips fried in ghee or clarified butter with a bit of turmeric thrown
warming or cooking) are more likely to be absorbed after digestion. over them will never be a healthy snack. However, if you lightly
A word of warning, however: that garam masala you just found roast spices such as cumin, black mustard, fennel, fenugreek,
in the back of your cupboard, although it will list all of the spices coriander seeds or asafetida (a smelly resin that has great flavor
mentioned here, is not the same as fresh spices. Whilst supermarket when fried and has innumerable health benefits) and use on roasted
spices can make us salivate, add flavor to our food, and have the vegetables, you will benefit from the fat-soluble phytoconstituents.
uncanny knack of making our curtains smell like curry, they will
never have the same benefits of freshly prepared spices. This is Spices are good for you and have amazing qualities but these
because most spices, once ground, no matter how well packaged, healing properties are only a reality if they are used properly. So
lose their potency within six months. In general it is best to not stock next time when you think or read about spices, try to remember that
spices for too long and to buy small quantities at a time to use in to activate them it needs to be done by boiling in water or by adding
cooking as needed. to fat. This is called, hydrophilic and lipophilic phenomena, meaning
the essential ingredients in spices are either released into water or
Taking turmeric are released into fat.
Turmeric is fabulous (anti-inflammatory, good for regulating sugar
levels with high anti-oxidants and much more) but its absorption is Growing up in India, spices are imbedded in my psyche, and so for
difficult to achieve. It has a reputation for not crossing the gut wall me I am used to seeing my mother and aunts, mix, grind and cook
easily, which is why cooking turmeric in water is one way to make them with meals. A qualified ayurvedic practitioner can share how
it more readily absorbable. The other way to improve turmeric’s best to use spices for your own individual health benefits. As well
bio-availability is to combine it with spices of the piperacea family. as enjoying great new flavors, it can hopefully bring you renewed
These are readily available in the form of black pepper. Several health.
research studies have shown that by combining black pepper with
turmeric, the availability of the phytoconstituents in turmeric is Dr Vijay Murthy is a London-based ayurvedic doctor and a member
actually increased. of the Ayurvedic Practitioners Association (apa.uk.com).
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Un-beet-able
There are superfoods and then there’s beetroot, a veg that really packs a health
punch. Crammed with nutritional goodies, it’s been used through the years for
everything from hangover cures to love potions (the Lupanare, the official brothel
of Pompeii, which still stands despite the best efforts of Vesuvius in 79AD, has its
walls adorned with pictures of beetroots). Here at OM, we’re not suggesting you
do anything other than eat the little beauties
om living
Tenderstem,
Beetroot & Toasted
Seed Salad with
Lemon Dressing
Ingredients
For the salad
• 200g Tenderstem, stems cut in half
• 80g mixed seeds (e.g. sunflower, pumpkin, sesame)
• 1 tbsp Kikkoman Soy Sauce
• 250g Lime Zest or Honey & Ginger infused beetroot from the
infused beetroot ready-to-eat range, cut into wedges
• Small bunch fresh chives, snipped
For the lemon dressing:
• 2 tbsp cold pressed rapeseed oil
• Juice ½-1 lemon, to taste
• Freshly ground black pepper & sea salt, to taste
Method
1. Make the dressing by whisking together the rapeseed oil and
lemon juice to taste. Season with freshly ground black pepper
and sea salt. Set aside.
2. Steam or boil the Tenderstem® for 3 to 4 minutes until just
tender but with a little bite.
3. While the Tenderstem is cooking toast the seeds by tipping
them into a small frying pan. Add Kikkoman Soy Sauce and
cook over a medium heat, tossing regularly to coat all over, for
about 3 minutes until the seeds are crisp and golden. Take care
not to burn them or they will taste bitter.
4. Arrange the cooked Tenderstem and beetroot wedges on a
plate, drizzle over the dressing and sprinkle over the toasted
seeds and chives. Serve immediately.
Images and recipes from lovebeetroot.co.uk
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Baked Potato Filled with Sweet Chilli

Beetroot, Feta & Mint Salad
Ingredients Method
• 4 large baking potatoes, scrubbed & pricked 1. Preheat the oven to 200°C. Put the potatoes in the oven, directly on the
with a fork shelf, and bake for 1 ¼ - 1 ½ hours until soft when pierced with a skewer.
• A little butter (optional) Alternatively, part cook in a microwave on high for 10-15 minutes, then put
• 3 tbsp extra virgin olive oil in the oven to finish baking, reducing the cooking time accordingly.
• 1 tbsp red wine vinegar 2. Make the salad by whisking together the olive oil, red wine vinegar and
• 1 tsp caster sugar caster sugar together in a large bowl. Stir through the mint and season to
• small bunch fresh mint, leaves chopped roughly taste with a little salt and freshly ground black pepper.
• salt & freshly ground black pepper 3. Toast the pine nuts in a dry frying pan until golden brown. Add to the salad
• 2 tbsp pine nuts dressing, along with the beetroot, onion and black olives, if using. Set aside
• 2 packs sweet chilli infused beetroot, cut into for the flavours to mingle.
1 cm cubes 4. Just before you are ready to eat, stir the feta cheese through the salad.
• 1 small red onion, finely sliced Open up each baked potato and fluff up the inside a little with a fork,
• a handful of black olives (optional) adding a little butter if you like. Spoon the salad into each potato and
• 300g feta cheese, cut into 1 cm cube serve immediately.
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Sweet Chilli Beetroot, Radish, Herb &

Bulgar Tabbouleh with Griddled Halloumi
Ingredients Method
• 100g bulgur wheat 1. Add the bulgar wheat to a heat proof bowl and pour in enough freshly boiled water
• 2x 180g packs Sweet Chilli Beetroot, cut to cover. Cover with a tea towel or cling film and set aside for 10 minutes. Drain
into wedges and rinse well under cold running water. Set aside in a sieve hung over a bowl to
• 200g radishes, trimmed & quartered ensure it drains completely.
• 2 large bunches flat leaf parsley 2. Meanwhile, add the beetroot and radishes to a mixing bowl. Finely chop all the
• 1 small bunch mint parsley, discarding the thick stalks but including thinner ones, and add to the bowl.
• 1 shallot, very finely chopped Pick the mint leaves, discarding the stalks, and finely chop. Add to the bowl, along
• 3 tbsp extra virgin olive oil with the shallot.
• juice of ½-1 lemon, to taste 3. Add the drained bulgar wheat and baharat spices and stir everything together.
• salt & freshly ground black pepper Finally add the olive oil and lemon juice to taste, seasoning with salt and black
• 1 tsp baharat spice blend (available from pepper. Set aside for 30 minutes to allow the flavours to infuse.
Barts spices) 4. Preheat a griddle pan to smoking hot. Drizzle a little oil over the cheese then
• 2 packs halloumi cheese, cut into 1cm slices griddle for a couple of minutes on each side until crisp.
• a drizzle of olive oil to cook 5. Give the tabbouleh a final stir and spoon into a serving dish. Top with the halloumi
and serve immediately.
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Avocado Filled with Lime, Beetroot &

Shallot Salsa with Sour Cream
Ingredients Method
• 2 ripe avocados, cut in half lengthways, skin on, stone removed 1. Make the salsa by mixing together the beetroot, tomato,
• 180g lime zest beetroot, diced shallot and coriander. Add the olive oil, and season to taste
• 6 cherry tomatoes, diced with chilli sauce, salt and pepper.
• 1 shallot, very finely chopped 2. Arrange the avocados on serving plates and spoon a little
• 1 small bunch of coriander, finely chopped of the salsa into the middle of each, and add a spoon of
• 1 tbsp extra virgin olive oil sour cream on top. Add any spare salsa to a small dish and
• A few drops of chilli sauce (e.g Tabasco), optional, to taste hand around separately. Serve with tortilla chips and eat
• 4 tsp sour cream immediately.
• Salt & freshly ground black pepper
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Nutrition
Zone
Join the movement
Go raw: the key for vibrant health. By Elizabeth Montgomery
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D
o you want to feel vibrantly healthy? Or slow down and The Hippocrates Natural Heath Institute have amassed decades
the visible signs of aging? There are many popular of clinical research documenting the success of raw foods in the
diets and nutritional approaches to greater health reversal of chronic health conditions. The main dietary protocol
and longevity. One in particular has been around includes raw vegetables, sprouts, green vegetable juices and the
for years, but is currently taking the world by storm. increasingly popular wheatgrass juice.
It’s called: the raw food movement. The philosophy and science
behind it states that eating unadulterated raw foods (the way nature While the current debate among health experts continues as to how
intended) is the key for optimal health. much raw food is essential for health (some claim 40%, others 95%)
on a daily basis, the fact remains that it’s no longer considered to
Why raw? be just a passing dietary fad.
The benefits of eating food in its natural raw state are numerous.
Raw foods contain vital life force properties and nutrients that far
surpass their cooked food counterparts. This is because when food
is cooked above 47.78C (118F) it destroys an array of key nutrients
essential for health. There is widespread scientific evidence
suggesting that a minimum of 30% of vitamins and minerals are lost
during most cooking processes.
Eating foods in their raw state ensures that they are packed full of
phytonutrients (‘phyto’ means plant) and age-defying antioxidants.
Furthermore, they are full of enzymes which are vital for numerous
metabolic functions including digestion, energy production,
transporting nutrients into the cells and slowing down the aging
process. Since they give, rather than deplete the body of enzymes,
there is more energy available for other physiological processes. It is
no coincidence that those who eat a primarily raw plant-based diet
are often the ones that look and feel several years younger than
their biological age.
Another reason for including plenty of raw foods into the diet are
for the alkalizing and regenerative properties. Think of the body as
an alkaline battery that runs on electrons (the source of energy the
body requires) which is found abundantly in the vegetable kingdom.
In health, the body is always striving to maintain a PH of 7.365
which makes it slightly alkaline. Problems begin when the body is
given foods that are overly cooked or processed (animal products
and sugary foods included) which leads on to an acidic internal
state. This depletes the body of its alkaline reserves, or in other Tips for going raw
words, drains the battery of its energy. Ongoing internal acidity Transition is key. It’s a good idea to slowly increase the amount of
creates conditions that feed yeast, moulds, and fungus all of which raw foods introduced into the diet to avoid detox symptoms, or
contribute towards numerous health symptoms. signs of digestive difficulty such as bloating or wind.
Benefits of raw food Start the day with a green vegetable juice or smoothie. Juicing helps
1. Uncooked vegetables and fruits are high in water content to ‘pre-digest’ vegetables and ensures that most of the nutrients
(much more than when cooked) which helps to keep you are absorbed directly into the system. Smoothies are another easy
hydrated. option. Instead of adding traditional fruit and dairy (too sweet and
2. They are rich in cellulose fibre which acts like a broom acidifying) think of primarily adding in green vegetables with some
throughout the digestive tract and helps to prevent avocado (great as a thickening ingredient), and if desired low sugar
constipation. fruits like blueberries and coconut water. Think big colorful rainbow
3. In traditional Chinese medicine, most raw foods are yin and spectrum salads at lunchtime with a handful of raw pumpkin seeds,
cooling in nature which is why they are ultra beneficial during or sprouted legumes for additional protein and trace minerals.
the warm summer months.
4. Eating organic raw foods helps to connect to the earth and Focus on adding in raw foods rather than taking away cooked food
align with the seasonal cycles. from the diet. This is a much more realistic approach ensuring that
5. Raw vegetables (especially chloryphll-rich green ones) help raw foods become a regular part of the diet. Try having a salad
to open up the body’s detoxification pathways and nourish before a cooked meal, or swapping crisps for celery and humous.
healthy red blood cells. The trick is to be creative while still enjoying your food. An apple a
day? So our grandmothers really did know a thing or two!
Thousands of people across the world have embarked on a raw
food detoxification and lifestyle protocol with outstanding results. Elizabeth Montgomery is a London-based holistic nutritional
Moreover, prominent natural health clinics such as The Tree of Life therapist (holisticnutrition.co.uk)
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Power to
the parent
It takes mindful adults to raise happy and well-
balanced children, writes Siri Arti
Consciousness is the buzzword in the world of yogis, self-help gurus, mind, body,
spirit experts and anyone who wants to break out of the old and leap into the new.
‘Consciousness’ is so 21st century; it’s constantly trending online, and it is decidedly
sexy, so if you choose to be a parent, why not go for gold and be a conscious one.
Statistically, it takes 36 years for children to thank parents for raising them, but hey,
who cares, conscious parents don’t count the years, they are too busy living in the
moment.
Extreme sport parenting

Through time, we have witnessed extremes in parenting. The Victorian approach
expected children to be seen and not heard. They were strongly disciplined, strictly
regulated, contained within clear boundaries and often punished severely for
wrongdoing. Children raised this way were generally well behaved, although most
likely too afraid to act otherwise. This approach inhibited children’s freedom and
instilled fear, which, later in life, affected confidence and self-esteem. Often children
raised in this manner didn’t question the rationale and later raised their own
children this way, thereby repeating the pattern.
The opposite method is the more recent laissez-faire approach, where parents avoid
providing guidelines and offer no discipline at all. They adopt an attitude that allows
their children to do as they please, to make their own choices, and have free rein
over their childhood. Although this creates a childhood of wild fun, it can result in
children becoming impulsive, not knowing how they affect others and having poor
self-control. Both of these approaches will have lasting effects on the children as
they grow into adults, some may be positive, and others may be negative.
When did parenting become about the child?

So, what kind of approach results in a well-balanced, happy, confident and
capable child? This is the golden question that aspiring conscious parents will ask
themselves. We all want our children to be happy and whole, to do well at school,
and to make a positive contribution to society. We put all the attention on the child
when it is not about the child at all. Parenting is about the adults. When planning
to have children, you are in fact planning to become a parent, an adult responsible
for raising children. This is the area where the work is done. A child psychologist
once said to me that if she were to become the President she would create a ruling
to ensure every married couple attended a compulsory parenting course. This
would raise awareness of just what it takes to be a parent, the effects we have on
our children, and offer guidelines for ongoing self-development. If the adult works
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on being more aware, present, loving and accountable, the child will, by
natural order, become a product of this environment.
In an ideal world
To support conscious parenting, let’s create an ideal world, where parents-
to-be are supported and encouraged in their roles, and not left alone to
figure it out all by themselves.
Each mother-to-be, along with her prenatal check ups, would be signed up
to a weekly ‘conscious pregnancy’ yoga class. Here she would spend time
with other women and find the support she needs. She would learn about
the importance of self-care, healthy living and exercise. Birthing would be
as natural and positive as possible. As a couple, they would attend ‘positive
parenting workshops’, with strong postnatal support from the community,
family and friends. Remember, it takes a whole village to raise a child.
A new world order

Of course, we are considering an ideal model here, one that educates
and supports the whole family. Present reality indicates that this is not the
case, and that sadly, dysfunction is visible in many areas of family life.
The good news is that you get to make a choice. We are living in exciting
times, where yoga, meditation, healthy eating and conscious living are on
the rapid increase. Times have changed dramatically, and now we have
the ability to make informed choices, and observe the outcome of these
choices. It is time for old and stale paradigms to be discarded as we make
space for new methods that suit and support our present way of life. It is
up to us to wake up and take responsibility. So why not create an ideal
world? There is a way through every block, perhaps the way forward is to
make our daily practice the new sexy consciousness, and create our new
world order.
The child is the father of man

Life can be challenging, and not everyone strives to walk the path with
wide-open eyes. But the more we improve on the current model, and
share this effort with others, the better it will be for our children. The
collective consciousness will pull together and the shift will happen, one
parent at a time. After all, children are our future. Let’s give them the
best of us, so that they can show us the way forward and lead us into the
golden age.
Siri Arti is the author of SHINE with Starchild Yoga and lead trainer for
Starchild Yoga teacher training, an education for peace (starchildyoga.org)
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Conscious Parenting
Making space for the special ones. By Siri Arti
Calling all parents and carers raising angels with special needs. by adding a greater measure of awareness, we can learn to manage
Not so long ago, children with special needs were put into homes, these roles with a deeper understanding of the bigger picture. We
where nobody but staff and family saw them. They were perceived as can also learn to manage each moment as it happens. A friend with
lacking intelligence, treated as such, and kept away from the general a daughter on the autistic spectrum, for instance, has considered
public. having T-shirts printed to advertize autism, in the hope that it might
stop onlookers giving her the evil eye when her daughter tantrums
Thank god this has changed as we now recognize each child as an wildly in public. So, if this is something you can relate to, try this
individual. Let’s bear in mind here that needs come in all shapes and simple tool to support a difficult moment:
sizes: some are visible, and some are not. As a result of a disability,
challenges such as being non-verbal, physically disabled, cognitively Take a deep breath into your belly, connect with your center, and
delayed or locked into strong behavioral patterns, can cause feel grounded and contained. Ask for invisible support and never be
immense frustration to a child. This frustration can lead to physical concerned by what the public see or think. Operate from the heart
outbreaks often directed to the person closest to them. For the and remember that all a child wants is to be loved, that all we want
child, this may be the most effective way out of a situation, but for is to be loved, and that sometimes, love is really all there is.
the adult, it can hurt both physically and emotionally.
Siri Arti is the creator of Starchild Yoga (starchildyoga.org)
As parents and carers, we all want the best for our children. Simply
om actions
My yoga business: Teacher tales
Less stress,
more savasana
Heard the one about the yoga teacher who’s tired and wired? By Paula Hines
Whilst chatting with a friend after our morning run, I burst into
tears, out of the blue. I joked that I was just tired and emotional.
“Filling up our own cup enables us to
Surprised? I shouldn’t have been. Yoga teachers get stressed too. give our best to the people, work and
causes we care most about.”
Those tears were a sign that I’d not been giving enough time to
myself. On top of this, I’d been finding it harder to wind-down 20 minutes. Yep, that’s right, savasana, plain and simple. And you
without guilt, as there always seemed to be more ‘to-do’. Yoga know what? I felt a lot better for it – no longer tired or emotional,
teachers who teach full-time will most likely have been there at one my perspective had shifted. “I should do this more,” I thought. While
time or another and relate to this. I’ve found this to be a recurring I make an effort to get on my yoga mat each day, I admittedly don’t
theme and it’s not so strange when you think about it – we give a lot take savasana every day. Why not when it has the capacity to make
of our energy to others whilst teaching and if we don’t take enough such a difference?
time to replenish then it is only a matter of time before a slump
comes. So, I’ve decided to embark on 365 days of savasana – the easiest
pose to do, yet the hardest to master. Everybody (yoga teachers
It’s the same for any of us in a life or work situation where we give a included) needs more savasana in their lives. So let’s do it every day
lot of ourselves. We all need to recharge. And it’s not selfish. Filling as a priority. Why not join me? I’d love to have some company on
up our own cup enables us to give our best to the people, work and the journey.
causes we care most about. “You need a holiday,” was my friend’s
advice. I knew a holiday anytime soon was not on the cards, but Sign up for the 365 savasana experiment with Paula Hines at:
when I got home I did what I could in that moment – I lay down for ucanyoga.co.uk
om actions
My yoga business
Making
ends meet
Is it okay to charge high prices when
people are struggling financially?
By Corrina Gordon-Barnes
Y
oga teachers - like other business owners -
often find themselves in a dilemma when it
comes to setting prices. They’re worried that
they shouldn’t charge good prices for their
classes, workshops or retreats when they see
people around them are struggling financially. This concern
is beautiful as it usually comes from a deep sense of equality
and wanting all people to get their needs met.
“If you’re not earning enough to

pay for the raw food workshop,
meditation retreat or pair of yoga
trousers you want, you’re not able
to contribute to the healthy onward
flow of money in our society.”
The problem is: if you don’t set good prices, you find
yourself in a vicious cycle whereby you can’t then pay money
forward. If you’re not earning enough to pay for the raw food
workshop, meditation retreat or pair of yoga trousers you
want, you’re not able to contribute to the healthy onward
flow of money in our society. Let’s look at how to resolve this
dilemma - plus ensure that nobody leaves empty-handed.
Money flow
If you see yourself as one of the many helping, healing
practitioners who choose to do what they love with their
lives, you might also see that collectively we are financially
constipated. We’re actually - as a community - blocking the
overall money flow in the world by keeping our prices too low.
om actions
Instead, I envisage a world where we’re open to the

flow, we’re earning good money and we’re paying it
forward. We’re earning enough so we can afford to
pay for what we want and need. The practitioners who
receive our money are then able to pay it forward, and
so on. This trickle-forward effect means that eventually
money will reach those people who you see are
struggling financially. They’ll get paid properly for their
contributions, so they then have the resources to pay
you properly, and so the healthy flow continues.
“Marketing is about giving

value to people. Through blogs,
articles, videos, talks, interviews
and sharing valuable tips and
inspiration on social media, you
share your gifts with anyone who
needs them.”
You might think: well, that’s all well and good eventually,
but what about all those people who are struggling
right now? There are perhaps many people who can’t
afford your products or services in this moment. Well,
it’s in your power to give value to them through your
marketing. Rather than being a necessary evil, marketing
is actually how you ensure that nobody needs to leave
empty-handed.
Giving value
Marketing is about giving value to people. Through blogs,
articles, videos, talks, interviews and sharing valuable
tips and inspiration on social media, you share your gifts
with anyone who needs them. Some of those people
aren’t going to pay you this month, or even this year, but
they can still get nourished by you.
When you give value for free through your marketing,

you unblock the flow - and you find you’re comfortable
to charge healthy amounts for the work you do with
paying clients. No more guilt or constipation.
Corrina’s popular course, Turn Your Passion to

Profit, starts again soon; get front of the queue at:
youinspireme.co.uk
om actions
Gone to
Gambia
How yoga is bringing a message of hope to the people of one poor African community
A chance internet search, and an opportunity to cover some classes a couple, Geri Mitchell and Maurice Phillips. “We had an amazing
in impoverished western Africa, led one British yoga teacher on an 10 days in the sunshine,” says Riches. “I loved the fact that the
adventure of a lifetime. local people who were allowed to join in classes for free were so
enthusiastic.”
Faye Riches, a yoga instructor based in Colchester, Essex, admits
she wasn’t sure what to expect when she signed up to cover a She also got a taste of how the retreat’s owners were committed to
retreat in the Gambia, on behalf of a teacher on maternity leave. giving something back. “Geri and Maurice had even set up a trip to
That was two years ago. Now, she’s preparing to jet off to the sunny Rishikesh in India for two of the local lads to go and do their yoga
West African state once more on a charitable trip that will help to teacher training. So in January this year, I returned to spend some
develop some homegrown yoga talent. “Fate showed itself in 2012 time with them going through the yamas and niyamas, the personal
when I decided to have a look online and saw that a lady called and social ethics of yoga.” Riches also helped them with their
Deepa Mogul was looking for someone to cover her retreat classes practice generally, introducing them to the Sanskrit translations
in Gambia,” she says. “After a couple of exchanges online, we met, of each asana so that it would not be too alien to them when they
and clicked instantly. With the style of yoga I teach close to hers, arrived in India. The birthplace of yoga can be a massive culture
she felt at ease leaving her students in my hands.” shock for anyone, but for two young lads who’d never been out of
the Gambia before, it was a daunting prospect.
Life changing
Little did she know that her 10 days of teaching at Gambia’s Sandele A force for good
Eco Retreat would change her life forever. It was while she was In fact, the Sandele Eco Retreat has become quite a potent force
on that visit that she met the two owners of the retreat center, for positive change in the area generally. The owners explained
to Riches how the ‘E’ in ‘Eco’ stood for ‘environmental’, and a
commitment to the use of sustainable energy sources, while the
‘Co’ stood for ‘Community’. Here, there’s a commitment to hire at
least 70% of staff from the local village, to purchase goods locally
where possible, and to donate part of the proceeds from their room
revenue to the village development fund. During her time there,
Riches also began to spread the word, teaching a class at the local
village school and introducing the kids to the word ‘namaste’. “It’s
meaning soon spread around the village and so more people came
to see what yoga was all about,” she says.
Personal stories
And it was the individuals and their stories that Riches remembers
most fondly. One of her students, Lamin, was working at a juice
bar and guesthouse when they first met on the beach. The hours
om actions
were long. He worked all day just for his food in the hope that it would be a project that
might eventually turn into some genuine earning potential. It didn’t. “When I told Lamin I
was teaching yoga at Sandele, that all local people were welcome to join us for free, he
jumped at the chance to learn something new,” she recalls. From that day on he walked the
8.5 km from his local village twice a day, sometimes four times a day, to come and practice
mornings and evenings. He never missed a class.
“One of the highlights for me was when I returned a third time and Lamin said to me, ‘Faye,
man, we are so happy to have you back in the Gambia; you are the first person to teach me
yoga and I carry you in my heart’. It meant so much to me because one of my own teachers,
Claire Missingham, had given me a poem, ‘I Carry You In My Heart’ by EE Cummings when I
graduated with her in 2010. It was a sign I was on the right path.” She also travelled out with
a friend and fellow yogi Matt Julian so the students could be inspired by a male teacher too.
Giving back
It got the Sandele team thinking about new ways to support the local community. With a
number of students caring for children or sick parents back home, Riches set about doing a
Thai Yoga massage teacher training course, with the notion that she could later run retreats
in the Gambia and provide locals with vital caregiving and therapeutic skills. This, in turn,
led to the idea of running ‘Gift Retreats’, signing up for a yoga retreat or Thai Yoga massage
course in sunny West Africa, and ‘gifting’ a place for a local too. “The hidden beauty of the
retreat is that the price includes ‘gifting’ a place to a local Gambian person in the hope that
they will be able to use the new skills to enhance their lives,” says Riches. At the end, the
course will enable the practitioner to be able to give a 1-1.5 hour Thai Yoga massage.
For families with limited access to proper healthcare services or treatment, it could provide
much needed therapy for loved ones in need. “Geri told me that she would love Sandele to
be an incubator for this project with the hope that one day it may blossom and eventually
be independent with a premises of its own.” Riches says the retreats are open to all yoga
teachers and students that want to give something back.” For most yogis and yoginis it is
our dharma to want to make a difference to all living beings, how we hope for our thoughts,
words and actions to contribute to the happiness and freedom for all. This gift retreat
program is going to be an opportunity for that.”
Experience Africa
Faye Riches is leading two more Gambian ‘gift’ retreats in January 2015.
13-20 January, 2015 - Thai Yoga Massage (Level 1)
20-27 January, 2015 - Yoga Retreat
For further information visit: fayeyoga.com/blog
www.ommagazine.com
om products
books
Look to the heavens
Find some divine inspiration, and take comfort that all is well
Mind, body, soul books are all the rage these days. Plugging into the just released her latest offering, Conversations With Heaven. This
great mysteries of the universe is, however, not for everyone, so if is a collection of real-life stories and interactions in which grieving
you are on the lookout for a good read then make sure you pick the people, struggling with the loss of a loved one, have been touched
right one. by a presence greater than themselves. This could mean receiving
some sort of sign, connection, or just something that helps us keep
From angels, tarot cards and crystals, to past lives and regression, our relationship alive while also allowing ourselves to grieve for our
there are plenty of esoteric interests out there for followers and loss, says Cheung.
fans to explore. No, this is not something for every yoga fan, but
there is a kind of universal appeal to some of these topics that pulls Her core message is that we should at all times remain open to such
us all in. possibilities. “A closed mind is a mind that cannot grow or change,”
she comments in her introductory remarks in the new book. “An
If you’re interested in the afterlife, then you’re in safe hands with open mind, however, is a transformative mind that can cross the
Theresa Cheung, a best selling author of several titles (including bridge between this life and the next, where time does not exist and
An Angel Called My Name and The Afterlife is Real). The writer has life does not end with death.”
been researching psychic phenomena for over 25 years and has
Conversations With Heaven

Theresa Cheung | Simon and Schuster
Conversations With Heaven, by Theresa Cheung, is a collection of true-life

accounts of contact with departed loved ones. Written by the same author of
Sunday Times bestseller, An Angel Healed Me, this is a good place to begin
your journey if you are seeking answers following the death of a loved one.
Heart-warming, comforting, and uplifting, it concludes with a ‘how to’ section
to help readers find their own way to open a dialogue with the heavens. The
theme that runs through the book is that the world of spirit is ever present
in our lives, and that it is possible to reconnect with those we have loved
and lost. Cheung was born into a family of psychics and spiritualists and has
been involved in psychic work for over 25 years, so she knows her stuff. She
believes that when we are at our most vulnerable, heaven can reach out to
us and answer our questions, to bring much-needed messages of goodness,
love and hope. A comforting thought for all.
om products
Read these:
Fearless In Tibet - The Life Of
The Mystic Terton Sogyal
Matteo Pistono
Hay House
Through the life of one of the greatest masters

of Buddhist thought, Matteo Pistono powerfully
shows a route for all people to live in harmony
with unbelievable powers.
Crystals For Psychic Self-

Protection
Judy Hall
Hay House
This illuminating guide, now updated with new

information, will help you discover the amazing
power of crystals and other spiritual tools for
psychic development.
The Big Book Of Angel Tarot

Doreen Virtue & Radleigh Valentine
Hay House
The essential guide to symbols, spreads and

accurate readings. With their personable and
clear style, Virtue and Valentine teach you
how to understand this deepest of spiritual
practices – Angel tarot.
www.ommagazine.com
om travel
Ocean
of calm
Finding mellow in the Maldives: surfers of the world unite with yoga.
By Joel Coleman
Images by Joel Coleman: saltmotion.com
om travel
W
aking up in the Maldives, in a luxury charter boat, I can be achieved. Our teacher had managed to reach people, to
make my way up to the top deck of the Carpe Vita, make them understand that they can achieve something else
roll out a rubber mat and begin my morning yoga through yoga that you can’t reach by surfing alone. Balance.
routine.
Yoga interest
Holly Lynch, wife of Aussie surfing legend Barton, is aboard to run Actually, surfing and yoga have a rich history that is well
yoga classes each day. Most of the guests have never done any documented: from Gerry Lopez to Kelly Slater, and other surf
yoga before, and Holly gets us started with some gentle stretches professionals along the way, citing yoga as part of their regular
then moves into a more traditional yoga practice, limited only by training schedule. So, if some of the great surfers across
the gentle rocking of the boat. About an hour later we are getting generations have actively partaken in a regular yoga practice, why
close to a surf break. Conditions are perfect, the waves are perfect have the surfing masses not followed? My experience tells me that
and we are lying on our backs, knees twisted to one side, arms to human nature is to blame and the attitude of ‘if it’s not broken,
the other, trying to relax and breathe into a twist. don’t fix it’ seems to be applied by most of us to our own bodies.
Holly, an instructor from New Zealand, winds up the yoga session Most of us will surf pretty much injury-free into our early twenties,
and, as quick as humanly possible, boards are waxed, sunscreen then one day you wake up with a sore back, neck, knee – you get
lathered and people are into the surf. the idea. More often than not the injuries are ignored and the pain
goes away. It’s only when an injury hangs around that we start to
After a few days, people are relaxing more into the trip; they’ve seek a solution. And this is what leads a lot of us to yoga. I tried my
now had some incredible waves and are starting to appreciate first ever yoga class at 19. Back then I was looking for a quick fix,
Holly’s advice on stretching and its importance to maintaining your a ‘show me a couple of stretches and I’ll be sweet’ approach. Not
physical condition during high intensity surf trips. We have been surprisingly, I got nowhere.
surfing hard, about 6-8 hours a day hard, in fact, and everyone is
tired. The kind of tired that sinks into your bones from a severe It was not until I arrived back in Australia after a six-year
amount of physical exercise. backpacking adventure that I actually made a commitment to yoga.
I started practicing once a week, then twice. Then more if I could.
After lunch, Holly runs a Yoga Nidra class, deep relaxation and Now it’s most days and I aim for every day. Back problems are a
guided meditation. In my view, it was during this class that people thing of the past, but that is probably the smallest benefit I have
started to understand what yoga was really about; the steadying of gained from yoga.
the mind, combined with the conditioning of the body, so balance >
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<
Imagine there was a way to achieve the same peaceful, relaxed state
of mind that comes from a really good surf, that same feeling in
your muscles that indicates you have done something good for your
body and most importantly a clear head. Whilst improving flexibility,
strength, co-ordination, balance and awareness, why wouldn’t you
do it?
The hardest part of learning something new is often committing

to it. In a world where ‘instant’ is the norm, deciding to learn
something that can never truly be mastered can feel like too much
to contemplate. Yet any one of us that has learnt to surf has already
made a similar commitment. So why not set out on a new journey,
one that might just lead you to a place that allows you to keep
doing what you love, surfing?
Stay young
For young surfers, yoga is probably one of the best things they
could fit into their lives. The benefits of developing a regular
practice at a young age and following it through to adulthood and
into your senior years could well be the difference between surfing
through into your ‘old man’ years or losing that part of your life to
stiff joints and stories of how great you used to be.
If Holly Lynch can take a group of board riders itching to surf and
Nowadays, I seem to be a lot more in-tune with my body. My core in a few days get them focusing on a sunrise yoga class instead of
strength has increased dramatically, I find it easier to push myself a dawn surf; if I can personally go from suffering from chronic back
physically and I would like to think that, as a result, my surfing has pain to feeling better than I ever have; and if Gerry Lopez believes
been able to progress. But that is beside the point. What really ‘everyone should do yoga’, then what more do you need to be
matters to me is the old guy across the road that I still see in convinced? There are a multitude of yoga studios out there, go walk
the surf on occasion. He is into his 80’s now and still manages to through the front door of one, even try a few and find one that fits
get amongst the line up and catch a few waves when conditions your style. If your experience is anything like mine it will be one of
are good. I asked him once what his secret was: “Keep your body the best commitments you ever make.
moving, don’t sit in front of the TV getting fat and do some yoga if
you can.” Joel Coleman is a travel writer and photographer (saltmotion.com)
Life & loves of a yoga teacher
OM writer Lesley Dawn quizzes yoga
teachers up and down the country to
reveal their life and loves
Name: Bernadette Fisher
Age: 55
Location: Horsebridge Centre, Whitstable
Training: Simon Low’s Hatha Yoga
Specialisms: Classical Hatha yoga
Describe yourself as a colour

Definitely turquoise – I adore seascapes which is one of the
reasons for moving from London to Whitstable. My house is filled
with various shades of blue, and particularly with pictures of the
Mediterranean. Looking out to sea makes me feel happy.
Favourite meal
I love seafood. I eat healthily with fresh fruit and vegetables but my
absolute passion has to be seafood paella, such a simple dish but
full of goodness. I also love to cook tortilla de potata, so simple and
delicious, as long as it’s eaten fresh.
Most memorable holiday

I loved visiting the Maldives. I lived on a boat with some friends and
we went snorkeling twice a day on the reefs. When you swim over Best light-bulb moment
the reefs and on to a desert island, it’s just magical. Looking over I suppose it was when an opportunity arose for me to leave the rat
the sea you feel completely alive and at one with nature. race of London and follow my yoga dream of the previous five years.
I adored my job as a trade union negotiator but it was tough and I
Favourite book realised I needed something more wholesome and rewarding. Yoga
I have the Yoga Sutras of Patanjali by my bedside which I dip in to has given me the contented lifestyle I yearned for.
now and then. It contains a set of aspirational and spiritual yogic
phrases and guides you to a point of tranquility and peace within Wish for anything – what would it be
yourself. Another book I have read more than once is Jane Eyre If people could stand outside themselves and feel at peace with
because, at heart, I am a romantic adolescent. the world; if each of us could find a path that leads us to this point,
it would make the world a better place. If, as a yoga teacher, I can
Your happiest moment help people to do this and see the good in everyone, they’ll be able
Having my son Bruno. I treasure all the moments of his growing to see it in themselves too.
up: the children’s parties, school successes, progression through
university and then into work. Now I love the stage of life I have Naughty but nice
reached, free to make choices which affect mainly just me. I love to sit having a coffee and to just people watch.
om travel
Club
eastern Med
Cyprus is turning to yoga and wellbeing to return some Zen-like calm after last
year’s financial crisis. By Martin D. Clark
All’s well that ends well. The economic crisis in Cyprus may star hotels along the coast offers some of the best spas anywhere
not be totally over but you’d never guess anything was wrong in the Med. Head to Le Meridien Limassol Spa and Retreat for
after spending a few days on this sunshine island in the eastern award-winning luxury in one of the region’s largest spas, or to the
Mediterranean. That famous Cypriot spirit - hospitality, generosity, equally opulent Amathus Beach Hotel. It offers a total contrast to
all with a cheeky smile (and maybe a dash of Ouzo, that fiery Greek the Agia Napa experience and there’s plenty of yoga to be found
anise-flavoured aperitif) - lives on, you’ll be pleased to hear. As a too.
matter of fact, it is yoga, in a sense, that is helping to lead the fight
back.
The island is promoting yoga and all things wellbeing to add value
to the country’s strategic tourism sector. There are plenty of sun,
sea and sand holiday-makers still around, of course. But, as any
discerning traveller will know, there are always two sides to any
Mediterranean island. Clubbers paradise Ibiza is now a yoga hotspot
too, remember, and so it is with Cyprus. The home of legendary Agia
Napa, a resort famed for its nightlife and misadventures, you don’t
have to look hard to find some polar opposite experiences. Within a
short drive of party central - on the far eastern end of the island’s
southern coast - you could be stretching out on the mat or on the
massage table at one of Limassol’s posh spa resorts, or sipping
an ice cold beer with university students at one of the city’s trendy
outdoor restaurants.
Located on the southern shore, Limassol is the second largest city

in Cyprus (after the capital, Nicosia), and is the place to come if you
want to immerse yourself in indulgent luxury. The chic strip of five
om travel
That Zening feeling

One of the newest places to roll out your mat is Zening Resorts
(zeningcyprus.com), in the Paphos region, an area in the north-
west of Cyprus. This is a smart part of the island where you’ll enjoy
sensational sunsets nightly, from some of the beautiful bays that
litter the shoreline.
Yoga is offered daily here so there’s always something new going

on, from morning sun salutations to evening meditations. There’s
a whole range of fitness classes here too from flowing yoga,
meditative dance, and Tai Chi, right through to boxing if you want
to take out some of that aggression. One highlight for me was a
morning wake-up class the day after we arrived under the trees
in the Chrysochous field, amid the manicured gardens and water
sprinklers outside. Our instructor, Matt, guided us through a gentle
session, to realign our bodies with Cyprus time after a late night
arrival, the night before.
He told us that we are the ‘kings and queens of our own bodies’, and
that he was merely our advisor; essentially, a bit of yogic wisdom
not to overdo it. Well, the royal advisor’s advice was spot on and
this ‘king’ relaxed into the moment; it was a great way to say hello
to Cyprus. One of the nicest things about Zening is that they also Legend has it that the handsome Adonis fell in love with Aphrodite
provide a community yoga program free-of-charge to locals. here.
And the outreach initiative doesn’t stop there either: Zening has
even built a charming, tiny chapel outside, available to all, if you’re For an entirely different cultural experience, Cyprus also offers
searching for more inner peace and quiet. dozens of wine routes. Although, the country’s wines are not widely
known outside the island, there are now some pretty sophisticated
vineyards here on a mission to change that. For the layman, that
means soaking up the atmosphere in stylish wine tasting bars like
the Vasilikon Winery, established by three brothers in 1993, and now
selling Cypriot wines worldwide. Even if you’re not into wine, it’s just
a great place to hang out.
Another great place to hang out and enjoy some more healthful drinks
is the Heaven on Earth herb garden, a calming and charming spot
in the village of Pano Akourdaelia. Created by a Welsh herbalist,
naturopath and nutrition consultant, Caroline Evans, the place
exudes healing energy. Potter around the gardens outside, enjoy
one of the freshly prepared juices in the picture perfect cafe, then
explore the workshop where Evans concocts her tea blends and
potions.
There’s plenty of other stuff nearby to keep you engaged too, from
more genteel pursuits to dynamic activities such as scuba diving.
It takes just a couple of hours to drive from one end of Cyprus to
Aphrodite’s Hall, next to Zening’s own spa, is the beautiful indoor the other, but the diversity crammed inside this small island space is
yoga space here, if you prefer to stay out of the heat, although incredible. People don’t call it the ‘big, little island’ for nothing.
afterwards there are plenty of other things to tempt you back
outdoors. The two inviting infinity pools with juice bars are great Cyprus fact file
places to chill out, or perhaps draw up one of the vast king-sized
daybeds in the shade for a lazy snooze under the wispy white muslin Getting there: return flights London to Larnaka from £221 per
curtains. Pure bliss. person on Cyprus Airways (cyprusair.com)
Staying there: main UK tour operator is Wellbeing Escapes
Out and about (wellbeingescapes.com)
As well as the yoga, you’ll also find plenty of other activities in Zening Resorts: from £427 per person (based on two sharing).
and around the Paphos area too, such as cycling. We headed out Includes: breakfast; full body massage; Veda signature classic
from Zening along a coastal path one day with Bikin’ Cyprus (led massage; traditional Thai reflexology; access to spa facilities; plus
by the super cool, Mike) for a short spin after lunch, to the Baths unlimited classes (meditation, yoga, circuits, Tai Chi & Qi Gong etc.)
of Aphrodite, a cooling, romantic grotto-like spot with trickling
water, where the Goddess of Love herself used to go skinny dipping. Further information: Cyprus Tourism Organisation: (visitcyprus.com)
om lite
Hustle
and bustle
Not even yoga teachers escape the pressures of modern life, writes Lexie Williamson
Yoga teachers often appear to have unraveled the secrets of the living up to the idealized image of the yoga instructor while
universe and attained a higher cosmic wisdom that shines brightly simultaneously managing the requirements of three children and a
from within. I can testify that they are, in fact, only human and particularly needy dog. Was it enough, I asked myself, to be yogic
(almost) as prone to road rage or idle gossip just like the rest of us for the duration of the 75-minute lesson or should I strictly adhere
mere mortals. to santosha (contentment) or satya (truth) in every aspect of my
life? Should I never raise my voice at the kids, scoff a Snickers bar
I discovered that yoga instructors are fallible 10 years ago in my or swear at the dog? Would I be outed if I did?
local branch of Tesco. It was there, gliding around the store on
those post-yoga class vibes, that I bumped into my own teacher – The truth is that I don’t want my teacher – or any other - to be
supple, lithe, totally unflappable and definitely wise to the secrets ‘perfect.’ The fact that she lives in my world of car parking lots,
of the universe. So who then was this red-faced, harassed, woman grocery shopping and kids trumpet lessons is reassuring. She
in the biscuits aisle? Her toddler was swaying precariously in the cannot spend eight hours a day wrapped in white linen, locked in the
shopping trolley, wailing and refusing to sit down, while the other lotus position under a tree. The fridge needs defrosting. There are
two kids mooched behind dragging their feet. My instructor was small people’s socks to be washed. My instructor is under the same
hissing and snapping at them to hurry up. pressures of modern life as her students. There is always a weekly
shop to be done; it’s tough to find even 10 minutes to sit quietly. In
Just hours earlier and I was sitting cross-legged before her, a way this makes the yoga time teachers and students share all the
bathing in her cosmic glow. Now my guru had revealed herself to more precious. It’s a sanctuary from sock washing for everyone.
be disappointingly normal and distinctly flappable. Her cover was
blown. After a slightly awkward exchange, I felt oddly reassured. Lexie Williamson is a yoga teacher and health and fitness writer
I had just finished my teacher training and was worried about (pulseyoga.co.uk)

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SEPTEMBER 2014

Publishing Director: Keith Coomber Dr Stephanie Fitzgerald

The Publisher accepts no responsibility in respect of advertisements appearing in the

Words of “Everything you’ve ever wanted is on the other side of fear”

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