GET STRONG: AN EMPOWERING SEQUENCE TO DO AT HOME

Find
balance
ENJOY MORE
STABILITY ON &
INSIDE OFF THE MAT

8 POSES
THAT
UPLIFT

KEY
PLUS!
CUES
10-MINUTE TO ELEVATE
MEDITATION EVERY POSE
to set your intention
POSES & TIPS TO
BOOST YOUR
CONFIDENCE

13 HEALTHY
GRAB-AND-GO
SNACKS
Alicia Silverstone
INTRODUCES

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 AUGUST 2o17
FEATURES
43 Hydrate Your Plate
With summer in full swing, any
yoga class can turn into a hot, sweaty
one. To help replenish uids lost to
perspiration, eat (yes, eat!) this.
By Victoria Clayton
Recipes by Abigail Wolfe

71 A to Z Guide to Cues
Microbend your knee; lengthen your
side bodies; activate your QL. With so
many alignment cues (and variations
of them) out there, its tough to know
which ones to listen to and which to

PHOTO: AMANDA FRIEDMAN; MODEL: CALEY ALYSSA; STYLIST: NICOLE GRIFFIN/HAZEL & PINE;
ignore. This simple guide can help.
By Ryan Peacock

82 Turn Your Practice

Upside Down
Whether youre terried to go

HAIR/MAKEUP: BETH FOLLERT/JK ARTISTS, USING MAC; TOP: ALO

upside down or you pop up into
Handstand every chance you get,
this practice will help you master
ve key inversionsand get the
most out of them.
By Caley Alyssa

I meditate once, sometimes

twice, a day, and I teach medi-
tation at the end of every
class, says Caley Alyssa,
teacher of the inversion prac-
tice on page 82. I think its
vitaleveryone needs it.

ON THE COVER
65 Get strong: An empowering sequence
to do at home
90 Master Class: Alignment
53 Happy inside: 8 poses that uplift
97 10-minute meditation to set your intention
yogajournal.com

60 Find balance: Enjoy more stability

on and off the mat
71 Key cues to elevate every pose
82 Poses and tips to boost your condence
18 13 healthy grab-and-go snacks
august 2017

cover credits Caley Alyssa in Natarajasana (Lord of the

Dance Pose), variation; photographed by Amanda Friedman.
Stylist: Nicole Griffin/Hazel & Pine; hair/makeup: Beth Follert/
JK Artists, using MAC; top and bottoms: Alo

2
 contents
AUGUST 2o17

17 17
18
LIVE WELL
GRAB AND GO Yes, healthy
packaged foods do exist! Here,
13 snacks you can feel good about
stashing in your yoga bag for
anytime fuel.
24 STYLE Yoga doesnt stop for
vacation, and these handy props
and accessories make it easy to
take your practice with you on

24
your summer adventures.
29 SUPPLEMENTAL KNOWLEDGE
Got questions about nutritional
supplements? Weve got answers.
4o FLEX TABLE Make over your same-
old pasta salad recipe with these
healthy, veggie-packed versions.

51 PRACTICE
WELL
53 YOGAPEDIA How to move
from Setu Bandha Sarvangasana

9o
(Bridge Pose) to Eka Pada Viparita
Dandasana (One-Legged Inverted
Staff Pose) with yoga teacher
Meagan McCrary, author of Pick
Your Yoga Practice.
6o ANATOMY Your ankles play a key
role in knee and foot health and in
balance. Learn to keep these joints
safe with moves and tips from Jill
Miller, creator of Yoga Tune Up.
65 HOME PRACTICE Summon your
inner warrior with this powerful
sequence from Dan Nevins, a Bap-

1O4
tiste Yoga teacher and war veteran.
9o MASTER CLASS Create a life full of
serenity and integrity with this align-
FROM TOP: JENNIFER OLSON (2); CAVEMAN COLLECTIVE; MATT PALMER

ment-focused practice from Aadil

Palkhivala, co-founder of Purna
Yoga and author of Fire of Love.

1O4 CONNECT
1o4 TAKE OM HOME Nature-inspired
tips from experts in the Sierra
Nevada mountainshome of
the Wanderlust Festival.

6 GET MORE YJ 12 CONSIDER THIS 1o3 YOGA PAGES

IN EVERY ISSUE 1o EDITORS LETTER 1o2 CLASSIFIEDS
4
 get more
Take your practice
to a whole new level.

SALUTE
Located in the redwoods overlooking
Monterey Bay near Santa Cruz, CA

YTT 200 MODULAR

THE SUN
Begins Sept 10
LIBERATION RETREAT How will you celebrate the summer solstice on June 20 (just a day before International
Jul 4-8 Yoga Day)? If youre seeking inspiration, Yoga Journal Master Class teacher Shiva Rea
offers the practice below as a way to meditate on the life-giving energy of the sun
(surya) with your whole body. While standing, or in an asana like Ajaneyasana (Low
Lunge) or Malasana (Garland Pose), face the sunrise or sunset and use the Prana Mudra
AYURVEDA gesture during meditation. If you cant get outside, use this body mudra to embody
the prana (life force) of your inner sun.
CERTIFICATE-AYURVEDIC
PRACTITIONER PROGRAM Inhale; draw your hands from your heart, stretching your arms so your hands are
level with your eyes and ears. Feel your inner sun and your arms energetically radiat-
Begins Sept 10
ing from your heart. Repeat a simple mantra for connecting with the sun, either aloud
or internally: Om suryaya namaha. Or recite the bija (seed) mantras: Hram Hrim Hroom
Hraim Hraum Hraha. Enjoy Prana Mudra for several breaths or several minutes. To
close, feel the gathering of energy as you bring your hands back to your heart.
COMMUNITY
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Aug 29 Study with Shiva and eight other master teachers in Yoga Journals new
Master Class series. With your Master Class membership, youll also auto-
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DEMETRI VELISARIUS

Mount Madonna PERKS OF ers and serious students alikeincluding live webinars with senior teachers,
a magazine subscription, discounts on events and online education, and
institute MEMBERSHIP
more. (If youre already a TeachersPlus member, you can get Master Class
august 2017

Ayurveda: 408.846.4060 at a discount.) Join or upgrade today: yogajournal.com/masterclass.

Yoga: 408.846.4095

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 plus

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LET YOUR LIGHT SHINE
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editor in chief general manager
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 A DV E RT ISE M E N T
cheat, drink,
& still shrink
Break Through Your Weight Loss Plateau
By Amber Rios
Being a health and nutrition correspondent means that
companies frequently send me their products, and ask for my
stamp of approval. Most of the time I dive into research, give the
product a try, and send the company honest feedback about what
theyll need to change before Ill recommend it. Plus my hectic job
and my determination to stay fit means Im always hunting for a
quick and nutritious way to fi ll up on nutrients my body needs. So
I can confidently say, Ive tried it all.
Last Tuesday work was especially hectic, but Id booked with my
$200 an hour personal trainer, Tony, a triathlon winning, organic-
to-the-bone fitness guy with a ten mile long track record of whipping
the whos who into shape in record time, so I had to go. He noticed
that my set count was down and playfully asked, Feeling a little tired
today?, as he handed me a bottle from his gym bag. After one sip
I figured that there was no way this could be healthy because the
creamy chocolate flavor was just too delicious. Still, hed never risk
his reputation.
With more than a healthy dose of scepticism I decided to
investigate this shake hed called INVIGOR8.
Turns out, its a full meal replacement shake, which stunned
me because virtually every other shake Id researched had tasted
chalky, clumpy and packed with hidden no-nos like cheap
protein, tons of artificial ingredients, not to mention harmful
synthetic dyes, additives, sugars, preservatives, and hormones. And
even though INVIGOR8s full meal replacement shake cost more
than many of the shakes Ive tried, it was about half the price of
my favorite salad, and the nutrition profi le looked second to none.
Wanting to know more, I reached out to a few of the people who
were talking about it on trustworthy fitness forums. By the next
morning three people got back to me saying, As a trainer I love
Invigor8. Its definitely helped me to have more all-day energy, plus
build the kind of lean sculpted muscle that burns more fat.
Yes, Ill recommend it, it tastes great, and I really like how it
keeps me feeling full for hours.
Im a marathon runner and a friend recommended it to me.
Drinking it has become a part of my regular training routine,
because my time has improved, my energy is up, and Im thinking
more clearly than ever before.
I decided to take my investigation one step further by researching
the development of INVIGOR8. I was pleasantly surprised to find
out that the company went to great lengths to keep INVIGOR8 free
of harmful ingredients.
The makers of INVIGOR8 were determined to make the fi rst
100% natural, non-GMO nutritional shake & green superfood.
The result is a meal replacement shake that contains 100% grass-
fed whey that has a superior nutrient profi le to the grain-fed whey
found in most shakes, metabolism boosting raw coconut oil,
hormone free colostrum to promote a healthy immune system,
Omega 3, 6, 9-rich chia and fl axseeds, superfood greens like kale,
spinach, broccoli, alfalfa, and chlorella, and clinically tested
cognitive enhancers for improved mood and brain function. The
company even went a step further by including a balance of pre and
probiotics for optimal digestive health, uptake, and regularity
and digestive enzymes so your body absorbs the high-caliber
nutrition you get from INVIGOR8.
As a whole-foods nutritionist with a thriving practice I
understand the importance of fi lling my body with the best Mother
Nature has to offer. I have always been reluctant to try new products
because I was never sure of the impact they would have on my energy,
and weight. INVIGOR8 is different, not only because its delicious,
but because it helps me to maintain the energy I need to run my busy
practice, while helping me to stay fit and toned. Considering all of the
shakes Ive tried, I can honestly say that the results Ive experienced
from INVIGOR8 are nothing short of amazing.
A company spokesperson confi rmed an exclusive offer for
Yoga Journal readers: if you order this month, youll receive $10
off your fi rst order by using promo code YOGA at checkout. You
can order INVIGOR8 today at www.DrinkInvigor8.com or by
calling 1-800-958-3392.
 editors letter

Listen within
Trust your gut. Follow your instincts. Do what your heart tells you. There are so many ways we talk about heeding our
intuition, and yet for many of us it remains a challenge. Below, Los Angelesbased yoga teacher and this issues cover
model, Caley Alyssa, shares ways to boost self-confidence and tune in to the voice withinboth on and off the mat.

CARIN GORRELL In this issue, youre teaching us five inversions (page 82).
Why are inversions so key to yoga practice?
CALEY ALYSSA We get kind of stuck in the same routine in yoga, so practicing
inversions forces you to break out of your comfort zone, learn new things, and
move your body in different ways. There are also the general health benefits:
Inversions boost energy, increase immunity, and improve circulation. Plus,
when you finally stick an inversion, it gives you a little confidence boost.

CG LA is a yoga hotspot. What sets you apart from the many teachers around you?

PHOTO: AMANDA FRIEDMAN; STYLIST: NICOLE GRIFFIN/HAZEL & PINE; HAIR/MAKEUP: BETH FOLLERT/JK ARTISTS, USING MAC; WARDROBE, CALEY: ALO (ALL);
CA When I first started, I taught vinyasa like everyone else. The older I get, the
smarter I get, and the more my practice and teaching slows down. I also think a lot
of yoga is extremely linear in practice, so I try to add a rotational range of move-
ments. And I end classes with 10 to 15 minutes of meditationeveryone needs it.

CG What is the biggest lesson youve learned from practicing yoga?

CA Less is more. When youre doing something repetitively, you really can injure

NECKLACE: SHAKTI JEWELRY; MALA: MALA & ME; WARDROBE, CARIN: TOP AND BOTTOMS: LULULEMON; MALA: MALA & ME
yourself. Its better for me to stay home and do 30 minutes of what my body
needs than to go to a big public class and do what someone else is telling me
to do when it doesnt feel good in my body that day.

CG What exciting projects do you have in the works?

I learn something new in every class I teach, says cover teacher
Caley Alyssa. But I think the most important lesson is that every body
is different: What works for one student is not necessarily going to
work for the next. Her feature Turn Your Practice Upside Down, on
page 82, teaches five inversions for all levels of practice.
CA So many! Im working on a teacher training for mindbodygreen; the launch
date is September 5. Im also partnering with Andrew Weil, MD, to create a well-
ness space in Miami called Life. Im getting the yoga studio up and running, and
Andrew Weil is creating the caf; its opening in late August. And Im starting to
film a new reality TV show called The Yoga Girls with Sadie Nardini and a few
other yogis. Its about the juxtaposition of traditional, older yoga teachers versus
new-age ones, and how its affecting yoga as a career, the relationships between
teachers, and the yoga scene here in LA. The show will air on the Z Living net-
work in late summer.

CG Whats your favorite pose and why?

CA I tend to have sensitivity in my lower back, so right now I love a good supine
twist thats really restorative and regenerative.

CG Do you have a mantra or words of wisdom that you live by?

CA If ever Im feeling any sort of emotion around a situation, I ask myself two
yogajournal.com

questions: Does this limit or liberate you? Does this raise or reduce your energy?
If its limiting or reducing, then I dont do it. There can be times when the answer
is a little hard to decipher, but in general, our intuition is pretty spot on.
august 2017

Carin Gorrell
Editor in Chief

10
 consider this

With my desire to investigate

all the layers and facets of
myself. My time on the mat is
an exploration of what ignites
and sustains me. Off the mat,
I discover how to weave those
ndings into my life.
Michelle Dalbec
E-RYT 500, Yoga Teacher and Educator at
Kripalu Center for Yoga & Health

HOW DO
YOU FUEL With a deep passion for self-discovery
and the sense of expansiveness that I

YOUR know I will feel at the end of each practice.

Nutritionally, my body
is energized with
YOGA all-organic green
things, especially
PRACTICE? leafy vegetables.
Aadil Palkhivala
Co-founder of Purna Yoga and
My morning ritual
our Master Class teacher (page 90) fuels my medita-
tion practice. I sip on
warm lemon water
Im a crystal freak, so I charge my while I make coffee,
practice with healing stones based on then I head to my

CLOCKWISE FROM TOP: PAM EINARSEN; ASHLEY STREFF; TODD VITTI; ULRICH ISERLOH; CAVEMAN COLLECTIVE
themes. I place them on my meditation cushion. After writing
altar and ponder their properties as I a few lines in my jour-
move through asanas. Right now, Im nal and taking a few
using snowake obsidian to feel cen- sips of coffee, I pull
tered and focused, and I always have out my Insight Timer
labradorite, to awaken inner spirit and app and begin my
intuition, nearby. morning meditation.
Meagan McCrary
yogajournal.com

Jennifer Iserloh // Chef; developer of our Flex Table recipes (page 40) Author of Pick Your Yoga
Practice and this issues Yogapedia
teacher (page 53)

By becoming aware of how my body, mind, and emotions are feeling, which
august 2017

typically happens through breathwork and self-massage. Nutrition-wise, I fuel my practice

approximately 9o minutes beforehand with half-caffeinated coffee, organic eggs
scrambled with butter or coconut oil, gluten-free toast with butter, and water.
Jill Miller // Creator of Yoga Tune Up and author of this issues Anatomy column on ankles (page 60)
12
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awesome.
Your new favorite snack isnt
just delicious; it helps increase
organic farmland.

Learn more at Kashi.com/Transitional

, TM, 2017 Kashi Co.
 Were rolling!
YOGA JOURNAL IS ON THE ROAD AGAIN! Were halfway
through our second annual Live Be Yoga Tour, a six-
month road trip across America with stops in 22 cities.
Our goal: to learn, experience, share, and build connec-
tion with our national community of yogis. Join tour
ambassadors Rosie Acosta and Brant Williams at a studio
near you for yoga classes, gift bags, giveaways, and
more. Or, if youre visiting a town weve already passed
through, check out Rosie and Brants guides for local
yoga-focused fun. For tour info and city guides, visit
livebeyoga.com and follow us on social @livebeyoga.

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 live WELL

petal
POWER
Looking to refresh your mindfulness
practice? Step outside: The flowers
blooming all around you can actually
be powerful meditation tools. Picking
blooms and arranging a bouquet, when
done mindfully, becomes a fragrant and
calming moving meditationone that may
help you feel just as relaxed as a session on
your cushion would, says Anthony Ward,
author of Being with Flowers. Before you
begin, take a few deep breaths. Allow
your focus on the flowers to create space
in your mind, Ward says. Then, try his tips
for building a beautiful arrangement every
timeso you can focus on the practice, not
TKTKT

worry about the end result.

1 Use odd numbers: Always work with at
least three of each different kind and color.
Designs look better with odd numbers of
each varietal, says Ward. Its a key
proportion in sacred geometry.
2 Color and species diversity is key: Wards
favorite color combo is blue and yellow,
though any hues far from each other on
the color wheel will work. Try not to repeat
flower species in different colors. For
example, pair pink roses with white lilies
rather than with white roses.
3 Scale matters: To keep the blossoms
as the focal point, dont go any taller
PHOTO: JENNIFER OLSON; PROP STYLIST: NICOLE DOMINIC

than one-and-a-half times the height of

yogajournal.com

the vase. DEANNA KERN

august 2017

17
 live well
STUFF WE LOVE
1
2 teachers, and while they all said that the most nutritional snacks
1 Foodie Fuel Snacks (Coconut Vanilla)
yogajournal.com
Have a hankering for something dessert-ish?
These nutty bites hit the sweet spot, plus theyre
loaded with protein-rich sunflower, flax, pump-
kin, and chia seeds for energy and satiation. Just
be sure to watch portion size, as one serving con-
tains 8 grams of coconut sugar. (foodiefuel.com)
august 2017
2 Made In Nature Kale Chips Supersnacks (Rosemary Truffle)
This is a tasty way to get a serving of the superfood kale,
and the addition of organic sunflower seeds, cashews,
and nutritional yeast makes it a great, balanced source
of B12, says Cohen. (madeinnature.com)
18
GRAB &
GO!
13 super-healthy packaged snacks
to stash in your yoga bag
IN AN IDEAL WORLD, youd pick up a piece of fresh fruit or chop
up some veggies for your post-practice nibble. In the real world,
theres often just enough time to unwrap and inhale whatever
packaged morsel has been sitting in your yoga bag or ofce drawer
for weeks. We understand. Which is why we set out to nd the
most nutritious (and tasty) snacks beyond the produce aisles.
We began by talking to nutrition experts who are also yoga
are fresh, they also agreed that prepackaged alternatives can be
nourishing. A lot of yogis think that eating a sattvic dieta
class of foods in Ayurveda that are light, nourishing, and deli-
ciousmust mean eating fresh, says New York City nutritionist
and yoga teacher Ilene Cohen, RD. And while thats certainly
ideal, choosing snacks that are minimally processed and well
balanced also qualies.
Kara Lydon, RD, RYT, a nutritionist and yoga teacher and
author of Nourish Your Namaste, agrees: When it comes to pack-
aged snacks, look for minimal ingredients lists that contain
wholesome components, like naturally occurring sugars and
easy-to-digest sources of protein and ber, she says. These
give your body the nourishment it needs before and after yoga.
With these guidelines in mind, we tasted more than one hun-
dred packaged snacks and asked our experts to weigh in on their
faves, too. Here are the 13 youll want to keep stocked in your pantry.
 live well
STUFF WE LOVE

3 5

3 Soul Sprout Almond Butter Big Bite

(Cacao Almond)
These taste more like a dessert than a
snack, but the combination of protein, car-
bohydrates, and healthful fat makes them
a replenishing post-practice nosh, says dieti-
tian Jennifer Brown, who teaches yoga in
Phoenix. Just keep in mind that coconut
syrup, which is sugar, is the second ingredi-
ent, she says, so youll want to keep your
portion size in check. (soulsprout.com)
4 Rhythm Superfoods Beet Chips (Naked)
The ingredients list for these chips couldnt
be any shorter: beets. No need to worry
about any additives, says Brown. This is
a good one if you need a quick pick-me-up
before practice. (rhythmsuperfoods.com)
6 Peeled Snacks (Much-Ado-About-Mango)
Mangoes are an excellent source of beta-
carotene, an antioxidant that fights free-
radical damage and also protects our eyes,
hair, and skin, says Cohen. Id pair a serv-
ing of these with a few almonds or some
Greek yogurt so youre balancing mangos
carbohydrates with protein and healthy fat,
she says. Cruikshank adds that its important
to drink plenty of water when you eat dried
fruit, which lacks the hydrating and satiating
liquid content found in the fresh variety.
(peeledsnacks.com)

5 Eden Pocket Snacks (Quiet Moon blend)
The abundance of whole, organic ingredi-
yogajournal.com
7 Mamma Chia Chia Squeeze
(Mango Coconut)
Dont let the kid-friendly pouch fool you: Its

ents in this convenient, single-serving

package makes it a favorite among our
experts and staffers alike. This mix of
organic pumpkin and sunflower seeds,
tamari-roasted almonds, raisins, and dried
cherries is just as pure and nutritious as
one youd make for yourself, says Tiffany
august 2017
loaded with organic chia seeds and real-fruit
purees, making it a nutritious snack for all
ages. Its hard to find snacks with fiber and
healthful fats, says Cruikshank. This is nice
because it has both. (mammachia.com)
7

Cruikshank, who founded Yoga Medicine

and is an acupuncturist and Chinese medi-
cine practitioner. A sign of a good pre-
packaged snack! (edenfoods.com)

20
 live well
STUFF WE LOVE
8 Bard Valley Natural Delights
Organic Medjool Dates
Keep it simple with these pitted
dates, a concentrated source of
good-for-you carbohydrates thatll
help fuel your practice because
they digest slowly, nixing the crash
that comes with sweet treats, says
Brown. Pair these with a handful
of nuts to add some healthful fat
and protein, she adds. (natural
delights.com)
8

9 The Real Coconut Coconut Flour

9
Tortilla Chips (Chipotle Barbecue)
Organic coconut flour and coconut 10
oil make this chip nutritionally bet-
ter than those that are made from
less-nutritious floursplus theyre
much more filling, so we werent
tempted to pop more than one
serving at a time. Id dip these
chips into protein-rich hummus for
even more nutrient balance, says
Cohen. (therealcoconut.com)

10 Simple Mills Sprouted

Seed Crackers (Original)
These crackers contain minimal ingre-
dients, and those that are on the list
sprouted seeds, tapioca, cassava,
hemp seeds, sunflower oil, sea salt,
and rosemary extractmake them
superior to most on the market.
11 Snacks with seeds are great, says
Cruikshank, because they add fiber
and healthful fats. (simplemills.com)
12
11 Once Again Almond Butter (Creamy)
Dry-roasted, unbleached, organic
almonds are the only ingredient youll
find in this better butter. Bonus: Its
available in travel-friendly, single-serv-
ing packs, perfect for fueling up on
the go. (onceagainnutbutter.com)

12 Kuli Kuli Moringa Superfood Bars

(Black Cherry)
13 Moringa is an up-and-coming green
with many of the same benefits of
kale, says Brown. This superfood
combined with cherries, almonds,
dates, tapioca syrup, and organic
sunflower oilmeans these bars
yogajournal.com

are nutritionally superb and taste

great. (kulikulifoods.com)

13 Enjoy Life Not Nuts! Seed and

Fruit Mix (Mountain Mambo blend)
If you suffer from food allergies, youll
PHOTOS: JENNIFER OLSON

love this nut-free, gluten-free, dairy-

august 2017

free mix, which is tasty and whole-

some. Seeds provide a good amount
of protein and fiber in addition to other
nutrients and antioxidants, says
Cohen. (enjoylife.com)
22
Carlson Olive your Heart
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 live well
STYLE

Take your yoga to go

Tis the season for asana in the grass, open-air satsang, and beach meditations. Keep these
props and accessories handy for any retreat, festival, or impromptu practice. By Molly Clarke

1 2 3

5
yogajournal.com

1 Tame your carefree summer hair with
Free Peoples Printed Wideband headband.
Its whimsical, wicking fabric promises
functionality and style for your practice
($18, freepeople.com).
august 2017
and phthalates, so you can feel good
about noshing on the go (12-ounce food
flask, $30, hydroflask.com).
3 To keep your mat, tent, hotel room,
4 Dont forget to stay hydrated! Love Bottles
reusable glass Mandala water bottle, manufac-
tured in the US, reduces harmful plastic-bottle
waste while inspiring your practice ($25,
lovebottle.com).

or personal space fresh, spritz Aura Cacia

2 Hot oatmeal, cold fruit saladwhatever Motivating Yoga Mist. Its unique blend of 5 The (Small) Towel from Lululemon is
JENNIFER OLSON

your snack of choiceHydro Flasks Food sweet-orange and peppermint essential extremely absorbent and odor-resistant
Flask containers will keep the temperature just oils will revive your senses and your perfect for stashing in your bag ($1822,
24 right. The stainless-steel design is free of BPA focus ($10, auracacia.com). lululemon.com).
 Brighten Up!
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24% Increase in Skin Lightness

49% Increase in Skin Hydration

Lightens with Natural Hydroquinone Alternative

minence products are available for purchase at our partner spa locations.
Visit www.eminenceorganics.com to locate a spa near you.
 live well
STYLE
6 7
6 La Vie Boheme Yogas
lightweight and latex-free Avanti
yogajournal.com
Purple Yoga Mat is super easy to
tote and will keep you stable and
grounded, even on the sweatiest of
days ($86, laviebohemeyoga.com).
7 Meditation on the road is made
easier with Silver & Sages Gentle
august 2017
Giant Mala. Amazonite and aqua
terra jasper stones serve to calm
and soothe you, as well as keep
your attention focused inward
26 ($118, silverandsagejewelry.com).
8 Soak up some rays the safer way
with Babo Botanicals Sheer Zinc
Continuous Spray Sunscreen SPF
30. Its fragrance-free, so its great
for kids or anyone with sensitive
skin ($22, babobotanicals.com).
9 Soft and durable, PrAnas Bhakti
Tote is perfect for transporting your
summer yoga gear. Bonus? The
quilted cotton is easy to throw in
the wash when youre finished
globetrotting ($49, prana.com).
 From
beginning
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all
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natural digestive process and support immune health.* And, since Enzyme Probiotic Complex works on fats,
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www.AmericanHealthUS.com
Your questions about nutritional supplementsanswered. By Elizabeth Marglin

yogajournal.com
august 2017

29
 Q Do I really need to
take a multivitamin?

A
The answer depends on your diet,
says holistic pharmacist Sherry
Torkos. If you dont get ve servings
of fruits and veggies each day and you
tend to eat on the go (home-cooked
meals typically contain more nutri-
ents), a multi will help cover your
nutritional bases and ll in gaps.
On the ip side, if you load up on
more than ve servings of produce
each day and incorporate nuts, seeds,
and a range of protein sources into
your diet, odds are you may be getting
most of what you need without sup-
plementing with a multivitamin.
Other important factors to con-
sider: Your overall health, any medi-
cations you take, or medical conditions
you have, says Torkos. For example,
women who take oral contraceptives
may have lower levels of B6, folic acid,
and C vitamins. People with gastro-
intestinal issues that impair nutrient
absorption, including celiac disease
or Crohns, may also benet from a
multivitamin, Torkos says.

DOES FORMGUMMY,
LIQUID, SOFTGEL, SPRAY
AFFECT FUNCTION?
As it turns out, form can affect
both safety and efficacy. Weve
found that gummies often have
too little or too much of certain
nutrients, because the process of
manufacturing gummies makes it
harder to control the levels, says
yogajournal.com
Liquids, sublingual tablets
(ones you put under your tongue),
and sprays may have some
advantages over traditional pills.
For example, liquid fish oils are
absorbed faster than softgels,
says Torkos, but keep in mind

Tod Cooperman, MD, founder you dont necessarily need your

and president of ConsumerLab,
an organization that coordinates
independent testing of vitamins
and supplements. Another prob-
fish oil to have an instantaneous
effect, whereas with some other
supplements, time is of the
essence. The sleep aid melatonin,
PHOTOS: JENNIFER OLSON

lem: Gummies look and taste like for instance, is available in liquids
august 2017

candy, so it can be tempting to and sublingual tablets, and faster

pop more than the recommended absorption means youll be feel-
dose and exceed tolerable intake ing melatonins sleep-inducing
limits, he adds. effects sooner.
30
Does price matter?
Its a complete misconception that more expen-
sive products are of better quality than cheaper
ones, says Torkos: A supplement may cost
more or less due to its packaging or how its
marketed. What really matters is the quality of
ingredients and product purity, as fillers such as
talc can dilute a products effectiveness or trigger
sensitivities and cause reactions, she says. Just
as with food, you will likely pay more if you buy
organic or GMO-free supplements.

Is it possible
to take too many
supplements?
Yes, says Howard the safe maximum daily
Sesso, SCD, an associ- dose for many herbal
ate professor of epide- remedies and other
miology at the Harvard
T.H. Chan School of
supplements, which
means its smart to err
COMING SOON
Public Health: Many
large-scale clinical
on the side of caution
and take a less-is-more
TO SUPPLEMENT
trials show that high approach, says Sesso. BOTTLES NEAR YOU
amounts of individual To ensure you dont For many vitamins and minerals, the governments recom-
vitamins or minerals overdo it on supple- mended daily value information is outdated, says Consum-
dont translate into mental ingredients, erLabs Cooperman. The current label is 20 years old, and
greater health ben- be wary of those that the influx of targeted research means new daily values are
ets. Whats worse, provide more than 1oo overdue, he says. In May of 2016, the Food and Drug
getting too much of percent of a given daily Administration announced the implementation of new
certain nutrients can value (so-called mega- nutrition labels for packaged foods and supplements,
put you at risk for side dose products), says which it says will reflect new scientific research and hope-
effects ranging from an Diane McKay, PhD, an fully help consumers make better-informed food choices.
upset stomach to birth assistant professor at Unfortunately, most companies arent required to update
defects and stroke due the Friedman School labels until July 2018 (those with less than $10 million in
to brain hemorrhage. of Nutrition Science annual sales have until July 2019). The new nutrition labels
And although there and Policy at Tufts Uni- arent radically different from the old ones, but experts
are well-established versity. Your goal is to agree the new daily value guidelines and easier-to-read
useage guidelines for ll in gaps in your diet, labels are a step in the right direction.
most vitamins and not to indiscriminately
minerals, scientic dose yourself with vita-
studies arent conclu- mins, minerals, and
sive when it comes to herbs, she says.
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Compared to native curcumin extract.

 Everyone
seems to
be popping
vitamin D
these days. sun exposure is also a factor, as is your age. For

Should I? instance, people older than 70 synthesize much

In the past 20 years, theres been increased
focus on vitamin D, highlighting its potential
for benefits beyond bone health, says Sesso,
thanks to research linking low D levels to a
wide range of ailments including arthritis,
cancer, diabetes, heart disease, depression,
multiple sclerosis, and Parkinsons disease.
However, researchers (including Sesso, who
is a leading vitamin D researcher at Brigham
and Womens Hospital in Boston) agree that
these findings arent yet conclusive, so as
with most things involving your health, start
by talking with your doctor.
If you decide to take a vitamin D supple-
ment, you may be able to adjust your daily
dose (or skip it entirely) during summer when
vitamin Dproducing sunshine is plentiful.
Many experts agree you need 50 percent of
your body exposed without sunscreen for
1020 minutes every day in order to hit your
yogajournal.com
less vitamin D than their younger counterparts.
Checking your D levels requires a simple
blood test, says Torkos, and if youre older than
50 or suffer from achy bones, muscle weakness,
or mood swings, theres a good chance that you,
like 1 billion other people worldwide, arent getting
enough. Although the National Institutes of Health
recommends 600 international units (IU) a day
for people younger than 70, and 800 IU for those
older than 70, some doctors who practice integra-
tive medicine will prescribe upwards of 10,000
IU per day. Meanwhile, the tolerable upper intake
level set by the Food and Nutrition Board is 4,000
IU a day for adults and children older than 9.
microorganisms in the intestinesand
HOW CAN I thus improve the good-to-bad bacteria
ratio in the body. However, most Ameri-
TELL IF I NEED cans dont get enough ber, and our
increased use of antibiotics may reduce
A PROBIOTIC?

the number of friendly bugs in our sys-

daily vitamin D target. But be aware: There
are many variables that can affect the amount
of sun that reaches your skin. For example,
the suns rays are blocked by the atmosphere
during winter months in cities north of the
august 2017
The research on probioticsgood bacte-
ria in your microbiome that ght germs,
break down food, and play a role in
nutrient and vitamin absorptionis still
tems. So far, only a few probiotic strains
have been shown to help certain condi-
tions. Controlled trials have demonstrated
that LactobacillusGG andSaccharomyces
(yeast) can shorten a bout of diarrhea in

37th parallel, which extends roughly from San
Francisco to Richmond, Virginia. The color
of your skin also matterslighter skin tones
synthesize D more efficiently than darker
34 tones. The time of day during which you get
in its infancy, says McKay. Ideally, your
diet alone will support a healthy micro-
biome: Plenty of whole and ber-rich
foods contain prebioticsnon-digestible
plant bers that nourish benecial
certain cases. And several studies found
thatBidobacterium, Lactobacillus,
orBidobacterium infantis helped calm
irritable bowel symptoms, including
bloating and abdominal pain.
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 I heard the Food and Drug Administration doesnt
regulate the supplement industry. Is this true?
The FDA does regulate supplements, but as foods
not drugswhich gives manufacturers more leeway,
says Cooperman. The FDA requires that drugs be
proven safe and effective, and thats not the case
with supplements. And while the FDA can inspect
a supplement manufacturer at any time, its limited
resources make it tough to keep up with the supple-
ment industrys steady growth, he says. As a result,
manufacturing works more like an honor system, and
unfortunately, infractions arent uncommon. More
than 2o percent of supplements have failed Consum-
erLab reviews due to incorrect amounts of key ingre-
dients, contaminationtypically with lead, arsenic,
or other heavy metalsor pills that dont properly
break apart, says Cooperman. In fact, a 2o16 Consu-
merLab report found that more than half of audited
supplement manufacturers were cited by the FDA for
not implementing adequate quality controls such as
testing ingredients and establishing specications for
the identity, purity, and strength of the nished prod-
ucts, says Cooperman.
All this means that navigating the maze of claims
and disclaimers takes both skepticism and skill. Here,
Torkos shares the ve questions she asks herself
before buying a supplement:
1 Is the product independently tested?
This can help ensure that a supplement contains what
it claims on the label and is free of contaminants such
as heavy metals and microbes.
2 Does the manufacturer have a good
yogajournal.com
reputation for quality control, research,
and customer service?
To answer this, read independent reviews, look
for a seal of certication, or get specic recommen-
dations from your health care practitioner. At the
very least, check the companys website for its
august 2017
quality-control practices.
3 Is the product backed by clinical research?
This is especially important if you are taking a prod-
uct for a specic health reason, rather than to support
36
overall health, says Torkos. If a product has research
backing its efcacy, you should be able to nd it easily on
the companys website. You can also look at the National
Institutes of Healthsdietary supplement fact sheets,
which are free (visit ods.od.nih.gov) and explain whether
or not testing supports specic uses of herbal remedies.
4 Does the product contain a therapeutic
dosage of the nutrient or key active ingredient?
A therapeutic dosage is the amount of a nutrient neces-
sary to provide an actual health benet, which you can
conrm by doing a little research or consulting with a
health care provider. For many supplements, medical
research has established a standardized viable dose.
5 Are there any unnecessary additives
in the list of ingredients, such as sugar,
lactose, dyes, or flavors?
A few additives may be unavoidable, but in general,
fewer is better.
SEALS OF APPROVAL
Although theres no single States Pharmacopeial Conven-
indication that a supplement tion, a scientific, nonprofit
company or product is a good organization that sets stan-
one, many experts agree that dards for drug manufacturers
the instance of independent and also provides a rigorous,
testing and a seal of certifica- voluntary verification process
tion are good indicators that for supplements. Keep in
whats in your package is mind that testing can be
safe. Two of the most widely expensive (starting at $3,000
respected certifiers are Consu- per product), and several
merLaba private company seals require a hefty audit fee
that coordinates independent as well, which may explain
lab tests and reviews and why only a handful of the
rates vitamins, supplements, more than 90,000 products
and herbsand the United on store shelves carry a seal.
 All Products Now
100% Non-GMO!

**At time of manufacture. For occasional sleeplessness.

These statements have not been evaluated by the Food and Drug Administration. #SundownNaturals
These products are not intended to diagnose, treat, cure or prevent any disease.
Applies to all products manufactured after 5/1/15. Applies to all products manufactured
after 3/1/17. Please check back of label for product information. Does not apply to Sundown
Naturals Kids products. 2017 Rexall Sundown, Inc. 733717SD-SL www.sundownnaturals.com
 10 STAND-OUT
SUPPLEMENT
COMPANIES
What are the most

Q
important contraindications
I should know about?
Some vitamins and herbs
can compete with each other
for absorption and interfere
American Health This specialty-supple-
ment manufacturers vitamin C formula is
the result of years of research on enhanc-
ing vitamin C absorption, so the immune-
boosting, water-soluble vitamin can stay
in white blood cells for up to 24 hours.
If youre planning on spending
Boiron Environmental stewardship is
long periods of time in the sun,
a big focus for this company, which uses
avoid St. Johns wort, niacin, and

A
with certain medications, says
Torkos. To avoid doing more
harm than good, its crucial to
talk to your health care provider
about everything youre taking.
Keep these important contraindi-
cations in mind:
If youre taking a blood thinner,
avoid supplements that have an
additional blood-thinning effect,
such as vitamin E, high doses of
omega-3 fatty acids, and Ginkgo
biloba. Its also smart to avoid
vitamin K, which can affect how
certain medications work.
vitamin B3, which all increase
photosensitivity and may cause
sun-related skin reactions, such
as rashes, says Torkos.
If you suffer from small intesti-
nal bacterial overgrowth, avoid
probiotics and prebiotics. They
may overcrowd your gut with
bacteria and make your gas prob-
lems worse, says Gerard Guillory,
MD, an integrative physician who
specializes in irritable bowel syn-
drome and leaky gut.
wild-harvested plant species and resupplies
wild and organically farmed plants when-
ever possible. It also focuses on fair-trade
practices and responsible packaging.
Country Life With one of the first facili-
ties in the industry to be registered by NSF
International for Good Manufacturing Prac-
tices, this company maintains strict quality
control for its gluten-free supplements.
Emergen-C This brand donates to causes
that benefit both the community and the
environment, such as Charity: Water, a
nonprofit that brings clean, safe drinking
water to rural communities worldwide.
Gaia Herbs Looking for transparency?
Through its Meet your Herbs platform,
Gaia shares the results of its quality tests
online. Type in the herb ID (found on the
product packaging) to learn about individ-
ual ingredients in your supplement.
MegaFood With a commitment to mak-
ing supplements from whole-food ingredi-
ents sourced from family-owned farms, all

Are there of MegaFoods supplements are certified

vegetarian and free from gluten, dairy, soy,

tricks for GMOs, pesticides, and herbicides.

New Chapter Quality ingredients are a
top priority for this company: Its fish oil
making comes from sustainably sourced, wild-
caught Alaskan salmon, and its reishi mush-
supplements room supplements have been DNA tested,
ensuring youre getting a beneficial strain.

work better? NOW This family-owned company does

Most supplements are more effective when you
take them with a meal rather than on an empty
stomach. A balanced meal that includes protein,
carbohydrates, and fat stimulates optimal acid
yogajournal.com
more than 16,000 quality tests on materials
citrus, or even apple cider vinegar) make and finished products each month to
iron easier to digest. ensure all supplements are safe from con-
tamination and ingredient substitution.
TAKE CALCIUM AND MAGNESIUM WITH

secretion in the stomach, which is critical for
extracting nutrients from your supplements
and absorbing them, says Lauri Wright, PhD,
an assistant professor of nutrition at the Univer-
sity of South Florida College of Public Health.
Whats more, some vitamins and minerals
august 2017
VITAMIN D. Your body cant absorb calcium Rainbow Light Bottles made from
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TAKE IRON WITH VITAMIN C. The acid in a small amount of healthful dietary fat, such agencies to ensure some of its products
38 foods that contain vitamin C (think berries, as nuts, olive oil, or avocado. have kosher and Halal certifications.
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 live well
FLEX TABLE
Summer-fresh pastas
Refresh your pasta-salad repertoire with veggie-packed recipes you can whip
up fastperfect for beach days and picnic lunches. By Jennifer Iserloh
VEGAN
avocado pesto pasta
SERVES 6
Avocado and tahini create a rich base for
this creamy dish thats packed with fiber.
Ribbons of cantaloupe and cucumber
make for fresh final touches.
12 oz whole-grain or chickpea pasta
1 avocado
3 tbsp tahini
1 lemon, zest and juice
1 tbsp olive oil
tsp garlic salt
tsp freshly ground black pepper
4 tomatoes, diced
lb baby greens, such as arugula
cantaloupe, cut into cubes or ribbons
1 large cucumber, cut into ribbons
cup pine nuts
cup packed cilantro leaves and stems
Cook pasta as directed on package. In
a food processor, blend avocado, tahini,
zest, lemon juice, oil, garlic salt, black pep-
per, and -cup cold water until smooth.
In a bowl, toss pasta with avocado pesto
and tomatoes. Arrange baby greens on
a platter and top with pasta, cantaloupe,
cucumber, pine nuts, and cilantro.
NUTRITIONAL INFO 384 calories per serving,
15 g fat (2 g saturated), 56 g carbs, 11 g fiber,
12 g protein, 148 mg sodium
40
VEGETARIAN
strawberrytomato
mozzarella pasta salad
SERVES 6
Tangy tomatoes, sweet berries, and a
savory sauce hit all the right flavor notes.
12 oz quinoa pasta
cup 2-percent plain Greek yogurt
3 tbsp apple cider vinegar
2 tbsp poppy seeds
1 tbsp olive oil
tsp garlic salt
tsp onion powder
Olive oil cooking spray
lb asparagus, thinly sliced
lb watercress
1 quart strawberries, sliced
lb cherry tomatoes
lb mozzarella, cubed
1 small red onion, thinly sliced
cup packed basil
Cook pasta as directed. In a bowl, whisk
yogurt, vinegar, poppy seeds, oil, garlic
salt, and onion powder. In a skillet coated
with cooking spray, cook asparagus over
medium heat, 4 minutes. Combine pasta,
sauce, asparagus, and watercress; top
with remaining ingredients.
NUTRITIONAL INFO 411 calories per serving,
11 g fat (5 g saturated), 61 g carbs, 8 g fiber,
19 g protein, 388 mg sodium
OMNIVORE
sriracha chicken
pasta salad
SERVES 6
Spicy sriracha sauce brings the barbe-
cue to this cookout-worthy pasta. Sweet
summer corn and bell peppers help
keep srirachas heat in check.
12 oz whole-grain or brown-rice pasta
cup sriracha
3 tbsp sesame oil
1 tbsp tomato paste
2 limes, zest and juice
4 tomatoes, diced
1 cup fresh corn kernels
2 red bell peppers, thinly sliced
4 scallions, thinly sliced
2 (6 oz) skinless, boneless
chicken breasts
tsp garlic salt
tsp freshly ground black pepper
Olive oil cooking spray
2 zucchinis, cut in half
Cook pasta as directed. In a bowl, whisk
sriracha, oil, tomato paste, zest, and lime
juice. In another bowl, toss pasta with
half the sriracha mixture. Add tomatoes,
corn, bell peppers, and scallions to pasta
and toss. Season chicken with garlic salt
and black pepper. Coat grill rack or pan
with cooking spray; heat over medium-
high heat. Grill chicken and zucchini, turn-
ing, until chicken has grill marks and
zucchini is tender, 810 minutes. Brush
chicken with reserved sriracha mixture;
grill again until cooked through, 2 min-
utes. Transfer chicken to a cutting board
to rest, 5 minutes. Slice chicken and zuc-
chini and serve over the pasta.
NUTRITIONAL INFO 294 calories per serving,
12 g fat (2 g saturated), 32 g carbs, 5 g fiber,
17 g protein, 636 mg sodium
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StrawberryTomatoMozzarella Pasta Salad
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HYDRATE
your plate
Think chugging H2O is the only way to stay
hydrated this summer? Think again!
Story by Victoria Clayton
Recipes by Abigail Wolfe
Photography by Jennifer Olson

yogajournal.com
august 2017

43
 J
Jennifer Brown starts each morning by
downing a 16-ounce glass of water mixed
with a squeeze of lemon. Although this
morning ritual is an Ayurvedic practice that
promises to rev the digestion system, Brown
says its also hydration insurancesome-
thing that anyone who lives near Phoenix,
as she does, shouldnt take lightly. In the
summer, our temperatures top 11o pretty
often. Even at 9 p.m., they're still up around
1oo, says Brown, a registered dietitian
who also teaches yoga at the Wellness
Center in Goodyear, Arizona.
Aside from her morning practice,
Brown doesnt keep track of how much
water she consumes each day. Instead,
shes proactive about keeping a quick swig
within reach. I usually carry a water bot-
tleand I have a glass of water by my bed
at nightso Im hydrating all the time,
really a rule at all. There isnt much sci-
ence behind that old recommendation,
she says. Instead, she urges clients to think
more broadly about hydration: Water is
great, but hydration is the keyand that
can come from uid-rich foods, too.
Thats right, a lot of things we put in our
bodies contribute to our liquid needseven
caffeinated or alcoholic beverages (though
she says. And Brown tells her clients that you may want to avoid them for other health
the eight glasses of water a day rule isnt or personal reasons).

continued on page 49

daikon rolls with avocado, chilled cucumber and grape soup

spinach, and mango SERVES 4

SERVES 8
For a fun alternate presentation, slice daikon crosswise into thin
rounds, then assemble in the style of mini tacos.
2 limes, juice from 1 (about 2 tbsp), divided, 1 cut into wedges
1 tbsp safflower oil
tsp salt, divided
1 daikon radish (approximately 7 inches long x 3 inches in diameter),
peeled and very thinly sliced into 16 strips
1 just-ripe avocado
cup loosely packed torn basil leaves
2 cups baby spinach, thinly sliced
1 large mango, peeled and cut into thin, 2-inch-long slices
tsp chili powder, plus more for seasoning
In a shallow dish, whisk together 1 tbsp lime juice, oil, and tsp salt.
Submerge daikon slices in lime juice mixture and marinate in the
refrigerator until slices are pliable, 3040 minutes. Remove daikon
and pat dry; reserve liquid.
In a food processor, combine avocado, basil, 2 tsp lime juice, and
remaining tsp salt and blend until mostly smooth (small bits of
basil may remain). Refrigerate until ready to use.
In a bowl, toss spinach with enough reserved liquid to lightly coat.
Season with salt and freshly ground black pepper to taste. In a sec-
yogajournal.com
For a smoother soup, peel your grapes: Slice a small X
shape in the bottom of each grape and blanch in boiling
water for 1 minute until skins start to peel away. Drain and
let cool, then slip off skins.
6 Persian cucumbers, cut in -inch dice, divided
cup red grapes, sliced into rounds
1012 scallions, white and pale-green parts only, thinly sliced,
divided ( cup plus 2 tbsp)
4 tsp chopped fresh dill, divided
2 cups green grapes, roughly chopped (peeled optional,
see above)
lemon, juice (about 3 tsp), divided
tsp kosher salt, divided
2 cups low-fat Greek yogurt
2 tsp olive oil
In a bowl, combine 1 cup diced cucumber with red grapes,
2 tbsp scallions, and 2 tsp dill; refrigerate until soup is ready.
In a second bowl, combine remaining cucumber, scallions,
and dill. Stir in green grapes, 2 tsp lemon juice, tsp salt,
and freshly ground black pepper (810 turns of the pepper
mill). Refrigerate 2030 minutes, stirring halfway through.
Transfer green-grape mixture to a blender, add yogurt,
and pure until well combined. Refrigerate soup to chill

ond bowl, toss mango slices with remaining 1 tsp lime juice and
chili powder.
Lay daikon slices vertically on a cutting board. Spread each with a thin
layer of avocado mixture. Divide spinach and mango over each. Roll
up each daikon strip away from you to create two bite-size bundles.
august 2017
if desired.
Add remaining 1 tsp lemon juice, remaining tsp salt, oil,
and freshly ground black pepper (68 turns of the pepper
mill) to red-grape salad. Divide soup among 4 bowls, add-
ing red-grape garnish to each. When refrigerated, soup will

Serve garnished with additional chili powder and lime wedges. keep for up to 2 days; whisk before serving.

NUTRITIONAL INFO 99 calories per serving, 6 g fat (1 g saturated), 13 g carbs, NUTRITIONAL INFO 193 calories per serving, 5 g fat (2 g saturated),
3 g fiber, 2 g protein, 170 mg sodium 26 g carbs, 1 g fiber, 14 g protein, 411 mg sodium

44
THE EASY
PEE-SY TEST
Researchers study plasma
in a laboratory to determine
hydration levels, but in
everyday life theres a super
simple way to determine if
youre adequately hydrated:
your pee. The first time you
use the bathroom in the
morning, your urine should
be clear or pale yellow. If
its darker, thats a sign that
youre not getting enough
fluid throughout the day,
says Kelly Pritchett, PhD,
RD, assistant professor of
nutrition and exercise sci-
ence at Central Washington
University and spokesperson
for the Academy of Nutrition
and Dietetics.
 august 2017 yogajournal.com

46
chilled poached shrimp
with watermelon and
pickled blackberry dressing
SERVES 4
Fans of extra spice can slice of 1 Fresno
or jalapeo chile and put it in the poaching
liquid to add subtle heat.
2 stalks lemongrass
3 cloves garlic (2 crushed, 1 minced)
2 shallots (1 minced, 1 cut into chunks)
2-inch-piece fresh ginger root, peeled
(grate tsp; thinly slice the remainder)
6 tbsp rice vinegar, divided
1 tsp kosher salt, divided
1 lb raw jumbo shrimp (approximately
1620), peeled and deveined,
tails optional
2 tbsp safflower oil
1 tbsp blue agave nectar (or preferred
natural sweetener)
1 cup blackberries
12 oz watermelon, cut in 4 -inch-thick
slices
2 romaine hearts, thinly sliced crosswise
(4 cups)
Halve one stalk lemongrass and lightly
crush both halves with the side of a chefs
knife. In a medium saucepan, combine
crushed lemongrass, crushed garlic cloves,
shallot chunks, ginger slices, 3 tbsp rice vin-
egar, 1 tsp salt, and 3 cups water. Bring to
a boil; reduce heat to low, and simmer,
30 minutes. With a slotted spoon, remove
tropical raspberry popsicles
SERVES 6
Make these island-inspired treats with pop-
sicle molds and sticks, or nix the sticks and
use the frozen-fruit concoction as ice cubes
in punch, 'ade, or iced tea.
6 tbsp raw honey
cup dried hibiscus flowers
2 cups fresh raspberries
2 cups coconut water
In a small pot, mix honey with 1 cup water
and bring to a boil. Stir in hibiscus flowers;
remove from heat. Cover and steep, 1 hour.
lemongrass, garlic, shallot, and ginger, and
discard. Poach shrimp in rice vinegar mix-
ture until cooked through and bright pink,
12 minutes. Drain shrimp and refrigerate
until chilled.
Finely mince the tender inner part of the sec-
ond lemongrass stalk, about 1 tbsp. In a heat-
safe bowl, combine minced lemongrass,
minced garlic, 1 tbsp minced shallot (refriger-
ate any remaining shallot for future use),
grated ginger, and remaining tsp salt. In
a small saut pan over low heat, heat oil until
shimmering, 4060 seconds. Remove from
heat; carefully pour over minced lemongrass
mixture. Stir to blend; let cool.
In a small saucepan, bring remaining 3 tbsp
rice vinegar and agave nectar to a boil. Add
blackberries and stir to coat. Cover and sim-
mer over low heat, stirring, until blackber-
ries are softened, 10 minutes. Uncover,
increase heat to medium, and cook until
Do you know where
liquid has thickened slightly (enough to your herbs come from?
coat the back of the spoon), about 5 min-
You deserve to know exactly whats in your
utes. Remove from heat; let cool, 10 min-
supplements. Thats why we developed
utes. Stir in 1 tbsp lemongrass-oil mixture.
MeetYourHerbs, the industrys rst and
Brush each slice of watermelon with only herbal traceability platform.
tsp lemongrass-oil mixture and divide
At Gaia Herbs, we trace each herb from seed
among 4 plates. Toss romaine with 2 tsp
to shelf and share the results online. Every
lemongrass-oil mixture and divide over
product has a unique batch ID so you can
watermelon. Divide shrimp among salads
see the proof for yourself. From providing
and drizzle with blackberry dressing.
pesticide testing to herbal potency, we take
NUTRITIONAL INFO 208 calories per serving, 8 g a step beyond transparency to deliver you
fat (1 g saturated), 16 g carbs, 2 g fiber, 17 g protein, the highest quality products. We invite you
825 mg sodium
to take control of your own wellbeing &
experience the Gaia difference.
In small bowl, strain hibiscus tea over rasp-
berries, discarding the flowers. Add coconut
water and refrigerate until raspberries have
softened and the mixture is thoroughly
chilled, at least 1 hour (up to overnight).
Transfer mixture to a blender and pure until
smooth. Strain through a fine-mesh sieve.
yogajournal.com
Pour mixture into molds or silicone ice-cube
trays. Mixture will begin to separate, so
whisk while pouring to recombine if neces-
sary. If using popsicle molds and sticks,
freeze until firm but still slushy; add popsicle
sticks and freeze until solid.
august 2017
NUTRITIONAL INFO 99 calories per serving, 0 g
fat, 23 g carbs, 0 g fiber, 0 g protein, 7 mg sodium
Learn more at MeetYourHerbs.com.
47
 THIRSTY?
EAT THIS.
THIS MUCH FOOD PROVIDES THIS MUCH FLUID
1 ice cube

Cod, broiled,
4 ounces

Spaghetti, cooked,
1 cup

Lentils, cooked
& drained, cup

Cottage cheese,
cup

Applesauce, cup

Roast chicken,
5 ounces

1 6-oz serving
of yogurt

1 6-oz serving
of vegetable
soup
yogajournal.com

Scrambled eggs,
1 cup

1 cup of fruit
or vegetables
august 2017

1 drop = 1 ounce of fluid

Sources: Wendy J. Dahl, PhD, and the University of Wisconsin Hospitals and Clinics Authority

48
continued from page 44
In fact, most people chew a consid-
erable amount of their uid require-
ments, says Kelly Pritchett, PhD,
RD, assistant professor in nutrition
and exercise science at Central
Washington University in Ellens-
burg, Washington. Its not unusual
for you to get four cups of uid from
foods with high water content, such
as fruits and vegetables, she says.
So how close does that get
us to our total daily needs? The
Health and Medicine Division at
the National Academies of Sciences
recommends that most women
consume about 91 ounces of uid
each day (a little more than 11 cups),
while men need about 125 ounces
(nearly 16 cups). But body weight,
rather than gender, is actually a bet-
ter guide, according to Brown. Male
or female, we should consume half
an ounce to an ounce of uid per
pound of body weight, with a few
caveats: Pregnant and breastfeeding
women, people who work or live
in warm or high-altitude environ-
ments, and athletesincluding
many yogismay require more.
Most people who take Hatha, ow,
or especially hot-yoga classes that
last an hour or longer need to
drink or eat after class, regardless
of where they live. Whatever you
sweat out, you should replace,
Brown says.
Of course, how much to replen-
ish is another puzzle to solve, since
sweat rates can vary widely, accord-
ing to a 2oo7 study in the Journal
of the American College of Nutrition.
Some people can perspire up to 1oo
ounces during intense exercise in a
hot environment (think Bikram or
hot yoga), though those people tend
to be the intense, need-a-mop-for-
that-yoga-mat sweaters. Most of us
who take even a tough class wont
sweat to the point of dehydration,
which Pritchett denes as losing
2 percent of your body weight
enough to tax your heart and central
nervous system. Still, even half that
loss can cause side effects: One study
from Central Washington Univer-
sity revealed that the average sweat
loss for hot-yoga participants was
about 1 percent of body mass, which
researchers say may result in leth-
argy or impaired decision making.
To determine what you lose during
practice, weigh yourself before yoga
class, dont drink anything during
the class, and then weigh yourself
again afterwardthe difference in
ounces is your rehydration goal.
And remember that its not just
water that needs to be replaced,
says Brown. Electrolytes, such
as sodium, calcium, potassium,
and bicarbonate, also need to
be restocked; they help repair
body tissue and regulate nerve
and muscle function, blood pres-
sure, and hydration. Try coconut
waterit replaces uids and is a
natural source of electrolytes, sug-
gests Brown. Or, grab a healthy
meal. Fruit and veggie-rich dishes
are ideal post-workout recharg-
ers because theyre hydrating and
contain electrolytes, vitamins, and
mineralswithout the added sugar
of some mass-market sports drinks.
Another perk: When water is bound
to food, it slows absorption and lasts
longer in our bellies, making us feel
satiated longer.
Seeking a little hydration inspira-
tion? The refreshing recipes starting
on page 44 will quench your thirst
yogajournal.com
plus satisfy your cravings for some-
thing summery and delicious.
Victoria Clayton is a writer in Southern
august 2017
California who contributes regularly to
the Atlantic and other national publi-
cations. Abigail Wolfe is a writer and
recipe developer based in Los Angeles.
49
a worry-free visit to
your snack drawer.

Permission comes in 60+ delicious varieties. See them all at enjoylifefoods.com.

 practice WELL

ECLIPSE
your fears
Mark your calendars now for August 21, the day the first total
solar eclipse will grace North America in more than 25 years, and
a powerful day for yoga. A few moments of complete darkness
during the day reminds us of our place in the cosmosthat were
part of something much bigger than ourselvesone of the primary
lessons of mindfulness practices, explains Kate Russo, a clinical
psychologist, eclipse chaser, and phenomenological researcher
based in Belfast, Ireland. An eclipse strips away all your worries,
and you suddenly have clarity about what you want to do with your
life, she says. You feel connected to other peopleregardless of
where they are from or their political views. It transforms you.
To celebrate the eclipse, Blakesley Burkhart, a trained yoga
teacher and astronomy postdoctoral researcher at the Harvard-
Smithsonian Center for Astrophysics, recommends a soothing
and well-aligned Moon Salutation to coincide with the sun, moon,
and Earth being in perfect alignment:
Begin in Tadasana (Mountain Pose), then inhale and bring
your palms together over your head. Exhale and crescent to
your right; inhale back to center. Exhale and crescent to your left;
inhale back to center. Exhale to Utkata Konasana (Goddess Pose),
taking a wide stance and lowering into a squat while keeping
your knees in line with your ankles. Inhale and straighten your
legs as you transition to Extended Utthita Trikonasana (Extended
Triangle Pose). On your next exhale, move your hands to the
IGOR ZH/SHUTTERSTOCK.COM

floor or blocks on either side of your front leg for Parsvottanasana

yogajournal.com

(Intense Side Stretch). From here, bend into your front knee and
find a High Lunge. Inhale, turn your back toes out, and shift your
hips down and over your front ankle, coming into Skandasana
(Side Lunge). Inhale back to Goddess Pose and repeat the same
poses on the other side, but in reverse order. TASHA EICHENSEHER
august 2017

51
 practice well
YOGAPEDIA

Poses of the month

How to move from Setu Bandha Sarvangasana
to Eka Pada Viparita Dandasana
By Meagan McCrary

Setu Bandha Sarvangasana

}
setu = bridge bandha = building or lock sarva = all anga = limbs asana = pose

Bridge Pose

DONT let your feet turn out,

which closes off the space in
your low back. Instead, keep the
outer edges of your feet parallel
to the outer edges of your mat.
Benets
Opens your shoulders and chest; strengthens your back, glutes, and hamstrings;
stretches your hip flexors and thighs; increases flexibility of your spine; calms your mind

Instruction
HAIR/MAKEUP: LAURA DEE SHELLEY; TOP: KIRA GRACE; BOTTOMS: CYNTHIA ROWLEY

1 Lie on your back with your knees bent, feet flat, hip- 4 Straighten your elbows and interlace your fingers
PHOTOS: IAN SPANIER; MODEL: MEAGAN MCCRARY; STYLIST: MATTHEW PERIDIS;

width apart, heels directly below your knees. Leave
your upper arms on the floor and bend your elbows
alongside your ribs, pointing your forearms and fingers
toward the ceiling. Turn your palms to face one another.
2 Press your elbows and shoulder heads down into
the floor, lift your chest, and bring your shoulder blades
onto your upper back, wrapping your outer arms
toward the floor. Keep your gaze straight up.
3 Press into your feet and slowly send your knees
underneath you, drawing your shoulder blades deeper
into your upper back, keeping the tops of your shoul-
ders in line with the base of your neck. DONT clench your butt cheeks
5 Gently press the center of the back of your head or push your inner groins
into the floor. Broaden your collarbones and lift your toward the ceiling, which strains
chest, bringing your sternum toward your chin. Lightly the low back. Instead,
reach your chin away from your chest, keeping space hug your inner knees toward
between the back of your neck and the floor. Simul- one another and release your
taneously extend out through your knees as you lift inner thighs down toward the
yogajournal.com

forward, wrapping your outer hips toward the ceiling; your sternum. Take a few rounds of breath here. floor before lightly lengthening
then lift your buttocks away from the floor. Lengthen 6 To release, unlace your fingers and slowly lower your tailbone toward the
your tailbone toward the backs of your knees. your torso back to the floor. backs of your knees.

OUR PRO Teacher and model Meagan McCrary is a yoga teacher in Los Angeles and author of Pick Your Yoga Practice: Exploring and Understanding
august 2017

Different Styles of Yoga. To learn more, go to meaganmccrary.com.

Setu Bandha Eka Pada Viparita Eka Pada Viparita

Setu Bandha Sarvangasana Dandasana prep, Dandasana,
Sarvangasana modications, page 54 pages 5657 pages 5859 53
 practice well
YOGAPEDIA

Modify Setu Bandha Sarvangasana if needed

to nd safe alignment in your body.

If your knees splay open, If your shoulders are tight

compressing your low back
TRY hugging a block between your inner thighs. Keeping your feet
parallel and hip-distance apart, place a block at its most narrow width
between your inner thighs. Lightly squeeze the block as you lift into
Bridge Pose. This keeps your knees in line and buttocks softer; you
might notice it feels better in your low back, too.
TRY holding a strap between your hands. Once youve lifted your hips
off the floor, instead of clasping your hands underneath your torso,
use a strap to take your shoulder blades deeper onto your upper back.
(Start by holding each end of the strap about shoulder-width, and then
gradually move your hands closer together.) Tug on the strap with both
hands as you walk the outer edges of your arms underneath you, lift-
ing your chest higher and broadening your collarbones.

If the back of your neck flattens,

or if you have a neck injury
TRY placing a rolled-up hand towel under your neck. You dont want
the roll to be too thick, just large enough to support the curve of
your neck. This will lift your chin away from your sternum and keep
your neck and spine safe.
yogajournal.com
LISTEN TO YOUR HEART
Its a natural tendency to thrust your pelvis up
to maximum height in Bridge Pose (especially if
you tend to be a go-getter). However, all of that
drive through the hips actually takes away from
the lift of the chest. Yoga is an invitation to open
your heart. If you find yourself really pushing
your hips up, let your butt relax back down
toward the floor and lift your sternum. While it
might not feel as rewarding, sometimes back-

ing off from trying to achieve (so to speak) is

exactly what your heart needs to stay present
with what isthe ultimate goal of yoga.
august 2017

Setu Bandha Setu Bandha Eka Pada Viparita Eka Pada Viparita
Sarvangasana, Sarvangasana Dandasana prep, Dandasana,
page 53 modications pages 5657 pages 5859
54
 NEW EMERGEN-C ENERGY+
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+ 7 B vitamins to replenish your body.*
+ Vitamin C to fortify you.*
+ Energy the way you want it.**
EMERGE AND SEE

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gen-C
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ement. ***Tak
em Ta e 1-2 packets at a ti
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*These statemen
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ts hav
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Food and
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on. Th
Thiss pro
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intend
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eat,, cure
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 practice well
YOGAPEDIA

Open your shoulders, chest, and upper back, and practice rooting down
through your forearms and lifting your shoulders away from the oor with
these prep poses for Eka Pada Viparita Dandasana.

Eka Pada Supta Virasana One-Legged Reclined Hero Pose (straight leg lifted)

Benefits
Stretches the thigh, psoas, knee, and ankle of your bottom leg and the
hamstrings of your top leg; extends your spine

Instruction

knee toward your chest and hold onto it with both hands. Take a few breaths here
before placing a strap around your right sole. With an end of the strap in each hand
(like youre holding reins), begin to straighten your right leg toward the ceiling.
Stay here for at least 1 minute, and then repeat on the second side.

Setu Bandha Setu Bandha

Sarvangasana, Sarvangasana
page 53 modications, page 54

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56
Urdhva Dhanurasana Upward Bow (Wheel) Pose
Benefits
Opens shoulders, chest, and upper back; strengthens the upper body, butt,
legs, and spine; stretches the abs and hip flexors; improves back flexibility
Instruction
Lie on your back with your knees bent and feet flat, parallel, and hip-
distance apart. Bend your elbows and place your palms on the floor, just
above your shoulders, with fingertips pointing toward your feet. Hug your
elbows toward one another, press down through your palms, and lift up
onto the crown of your head. (Note: You shouldnt put too much weight on
your head.) Pull back through your armpits, engage your shoulder blades
onto your upper back, and press your sternum forward. Root down through
your hands and feet, straighten your arms, and lift your head off the floor.
Eka Pada Viparita
Dandasana prep
Dolphin Pose, variation (with clasped hands)
Benefits
Opens shoulders, chest, and upper back; builds upper-body strength
and awareness; teaches how to press down through the forearms
Instruction
From Tabletop, place your forearms on the floor with your elbows
directly underneath your shoulders. Clasp your hands together. Tuck
your outside pinkie finger inside the other so that the outer edges of
your wrists and hands are flat and even. Press down through your wrists
and forearms and lift your shoulders away from the floor. Tuck your toes
under and lift your hips up and back to come into Dolphin Pose. Keep
your shoulders lifted as you take one or two steps forward and press the
tops of your thighs back.
Eka Pada Viparita
Dandasana,
pages 5859
yogajournal.com
august 2017
57
 practice well
YOGAPEDIA

Root your forearms, lift your shoulders,

curl your chest open, and extend through your
spine and legs as you move step by step into
Eka Pada Viparita Dandasana.

Benefits
Opens your shoulders, chest, and upper
back; strengthens your legs and upper
body; stretches your front body, the thigh
of your grounded leg, and the hamstrings
of your lifted leg; increases energy

Instruction
1 From Urdhva Dhanurasana, slowly
re-bend your elbows, keeping them
directly over your wrists, and place the
crown of your head on the floor without
Thank you to bearing too much weight on your head.
Pause and draw your shoulder blades
prAna back, then lower your forearms to the

for supporting floor one at a time with your fingers

pointed toward your heels and your

the Tour! elbows shoulder-distance apart. Interlace

your fingers behind your head, tucking
your outer pinkie finger in, as you did in
Dolphin Pose.

2 Firm your outer arms in and lift your

shoulder heads away from the floor.
Press down through your inner elbows,
forearms, and outer wrists, and firm your
shoulder blades into your back ribs as
you raise your head off the floor. Then
lift your heels, keeping your shins
parallel, and release your inner thighs
down toward the floor before lengthen-
ing your tailbone and lowering your
heels back down. Extend out through
your spine and press your sternum
forward. Take a few rounds of breath.

3 When youre ready, strongly press the

four corners of your left foot down into
yogajournal.com

the mat, shifting your weight to your left

leg, and bring your right knee up and in
toward your chest. Keep your chest lifted
as you spread your right toes, and slowly
start to straighten your right leg toward
DISCOVER MORE AT LIVEBEYOGA.COM the ceiling.
august 2017

@LIVEBEYOGA
Setu Bandha Setu Bandha
Sarvangasana, Sarvangasana
58 page 53 modications, page 54
 Eka Pada
Viparita Dandasana
}
eka = one pada = foot viparita = inverted
danda = staff asana = pose
One-Legged Inverted Staff Pose

4 Keeping the two sides of your pelvis level, strongly root down through
your inner left heel as you press your right heel and ball of the foot
straight up toward the ceiling, curling deeper in your upper back and pro-
pelling your chest gently forward. Take a few rounds of breath, and then
lower your lifted foot to the earth, and switch to the other side. To re-
lease, make sure both feet are back on the floor, and then unlace your
fingers and place your palms flat in preparation for Urdhva Dhanurasana
(Wheel Pose). Press all the way back up into full Wheel Pose for a breath
before tucking your chin and lowering back down to the floor for a rest.

LEARN MORE!
For more step-by-step
pose instruction, visit
yogajournal.com/
yogapedia.

Stay safe
Viparita Dandasana (with one or both feet down) demands open shoulders and upper-back
yogajournal.com

muscles. You must be able to keep both forearms rooted with your elbows shoulder-distance
apart, and your shoulders lifted away from the floor, or you risk not only compressing your low
back but your neck as well (read: not worth it!). Move slowly as you place one forearm down
and then the other; your shoulders will quickly tell you if this pose is appropriate.
august 2017

Eka Pada Viparita

Dandasana prep, Eka Pada Viparita
pages 5657 Dandasana
59
 practice well
ANATOMY

Get to know
The ankle joint
This joint plays an important role in knee and foot health, balance, and more.
Heres what you need to know about your ankles. By Jill Miller
YOUR ANKLES ARE the great
negotiator between the
ground and the rest of your Top ankle problems
body: The more than two- The most common ankle injuries and issues include:
dozen bones that comprise
your ankle and foot, and the SPRAIN HYPERLAXITY STIFFNESS
three joints of your ankle, An ankle sprain is an injury This is loss of ligament Ankles can become stiff
play a constant sensing to the ligaments outside integrity, and its a com- when their full range of
game to determine what the ankle, when the soft mon result of an ankle motion is not utilized on
type of terrain youre navi- tissues are aggressively sprain. When ankle liga- a regular basiswhether
gating and how to best overstretched and the area ments havent healed as a result of an injury (like
move across it. Your ankles swells up in a state of repair. from a prior injury, they a sprain) or simply from
absorb the pressure that Most sprains occur when are no longer able to not moving enough. (High
occurs when your feet hit the the foot rolls inward (inver- do the job of supporting heels are also notorious
ground with each step you sion). Depending on the the ankle joint. (One sign for causing ankle stiffness.)
take. They also stabilize your severity of the sprain, it can this may be the case is if The truth is, if you sit all
body weight, which is driv- take anywhere from weeks you can hear your ankle dayor if you mostly
ing down simultaneously to months to heal. When an popping or clicking.) walk on flat surfaces rather
through your ankles nar- ankle is overworked too soon Hyperlaxity can lead to than on uneven or inclined
row, right-angle structure. after a sprain, the tissues both muscle weakness terraintheres a good
may not heal properly and and hypertonicity (having chance your ankles dont
Youre probably oblivious
can become permanently too much muscle tone), move through their full
to the constant work your
unstable and hypermobile which can lead to an range of motion often
ankles dounless, of course,
setting the stage for further increased risk of balance enough, and they may
youre one of the 9 million
vulnerability to injury. issues and injury. be limited as a result.
Americans who sprain one
each year. While the majority
of ankle sprains occur when
were young (between the
ages of 15 and 24), they often
dont heal completely, leaving
many of us with long-term
mobility and stability issues. WHY WOBBLING CAN BE A GOOD THING
The good news? Your yoga Have you ever looked down at your standing leg during a balance pose, such as Virabha-
practice is an excellent way drasana III (Warrior Pose III) or Vrksasana (Tree Pose), and tried to stop all of that quivering
to give your ankles the atten- in your ankle? If you answered yes, its time to embrace the wobble. Because true balance
yogajournal.com

tion they deserve, helping
to reverse past damage and
keep you injury free for years
to come. In the pages ahead,
youll learn what you need to
know about ankles in order
august 2017
occurs in the middle of the oscillation; the side-to-side rocking is the result of your ankles
positional sensors relaying information to your brains balance system. Not wobbling
means youre likely locked into an end-range position in the ankle and perhaps at a higher
risk of injury as a result. So, the next time youre in a one-legged balance pose, internally
gaze at the moving ankle of your standing leg and visualize the ankle shifting back and

forth. Your wobble will result in more equanimity in the pose and an increase in the
to improve your balance and amount of time you can stand on one foot.
to strengthen and stabilize
this joint.
60
 BODY OF KNOWLEDGE:
ANATOMY OF THE ANKLE
The ankle has six different movements available to it:
1 Dorsiflexion: the top of the foot moves toward the knee
2 Plantar flexion: the sole of the foot moves toward the calf
3 Eversion: the outside of the ankle moves toward your hip
4 Inversion: the inside of your ankle moves toward your groin
5 Abduction: a movement at the ankle causing the toes to move away from the body
6 Adduction: a movement at the ankle resulting in the toes moving in toward the midline
Fun fact: When you combine dorsiflexion, eversion, and abduction, your foot pronates;
when you combine plantar flexion, inversion, and adduction, your foot supinates.

Its helpful to know the key bones and joints of the lower leg and foot to
better understand how the ankle moves:

Bones you should know

TIBIA (SHIN BONE) The larger of the two bones that make up the lower leg
FIBULA The thinner, smaller bone on the outside of the lower leg
CALCANEUS The heel bone
TALUS A wedge-shaped bone of the ankle joint that is located between the
heel bone and the fibula and tibia; it forges a connection between the leg and
the foot, aiding in ankle movements and helping maintain balance when weight
is transferred from the ankle to the leg
METATARSALS A set of five long bones in the mid-foot that connect the ankle to the toes
TARSALS A set of seven hind- and mid-foot bones that exist to help bear weight;
two of the most notable tarsals are the navicular and cuboid bones
NAVICULAR A boat-shaped bone on the inner foot that creates the foots arch and assists
with weight distribution
CUBOID A cube-shaped bone that connects and provides stability to the outer foot
and ankle

[ TOP VIEW ]

TARSALS

CUBOID

METATARSALS
NAVICULAR
PHOTO: JOE HANCOCK; ILLUSTRATION: MICHELE GRAHAM

Joints You Should Know

TALOCRURAL The technical term
for the ankle joint, which is the point
where the tibia, fibula, and talus meet
TRANSVERSE TARSAL JOINT
Where the talus, calcaneus, navicular, and
cuboid bones meet
SUBTALAR JOINT Where the talus and
calcaneus meet
 practice well
ANATOMY

4 poses to keep your ankles healthy

Vrksasana
Tree Pose, variation
Standing on one leg improves
balance and ankle stability, which
means its a good idea to practice
single-leg standing poses often. This
Vrksasana variation promotes agility
in your lower legs, ankles, and feet,
while transforming your lifted foot
into a sensor of sorts (which pro-
vides feedback on the wobble situ-
ation in your standing ankle). This
modification is particularly great for
those who have trouble balancing
on one foot.
HOW TO Stand on your left foot
and bring your right foot to the
inside of the left ankle, so the
right foot becomes a stabilizer and
sensor to monitor the left ankles
movement. If its wobbly, home in
yogajournal.com
Virasana
Hero Pose, variation
When you improve the front-to-back range of
motion in your ankles, their side-to-side abilities
will also benefit. Wrapping a strap around your
ankles in this pose encourages the optimal stretch
across multiple ankle joints, while minimizing the
sickle effect (when your toes turn in toward one
another) that often happens when we sit on our
feet in Virasana.
HOW TO Wrap a strap around your ankles and pull
it taut like you would a bandage (dont fasten or
buckle the strap). Position your ankles in dorsiflex-
ion so that the balls of your feet are on the ground,
and sit on your heels while pulling the strap as snug
as possible. After 5 breaths, begin to actively point
(plantar flexion) your ankles and toes by trying to
push the floor behind you, as if your toes are like
a falcons talons clutching a branch. Stay here for
another 5 breaths. (If you are unable to manage the
pressure on your feet and ankles, lean forward and
place your hands on the floor to redistribute some
of the weight.) Then, point your toes and actively
Namaste and Reverse
Namaste for the feet
This exercise strengthens the
side-to-side motion of your ankles
by alternating between inversion
and eversion without the added
strain from your body weight that
occurs when standing. These kinds
of unloaded lateral ankle movements
improve range of motion and deepen
your understanding of how your
ankles moveultimately helping
prevent injury should you turn
your ankle.
HOW TO Sit in Dandasana (Staff Pose)
with your ankles pinned together and
actively dorsiflexed. Turn the soles
of your feet inward (inversion) as if
to say Namaste with your feet. Then,

on the ankle (see Why Wobbling
Can Be a Good Thing on page 60)
while remaining connected to your
core and breath. Stay here for 510
breaths, then switch sides.
august 2017
press the tops of your feet and ankles into the
ground (attempting dorsiflexion), pulling the strap
snugly again if the inner ankle bones have drifted
apart. Stay here for 5 breaths, then repeat all of
these movements once more.
reverse the action, turning the soles
of your feet outward (eversion) as
if attempting Reverse Namaste with
your feet. Repeat both movements
1020 times.

OUR PROS Writer Jill Miller is the co-founder of Tune Up Fitness Worldwide and author of The Roll Model. She has presented case studies at the Fascia Research
Congress and the International Association of Yoga Therapists Symposium on Yoga Therapy and Research, and she teaches at fitness and yoga conferences world-
62 wide. Learn more at yogatuneup.com. Model Dayna Seraye is a yoga teacher and holistic-health coach in Boulder, Colorado.
 Serious grip

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Calf Raises
This dynamic move strengthens the front
PHOTOS: JOE HANCOCK; MODEL: DAYNA SERAYE; STYLIST: EMILY CHOI; TOP: PHAT BUDDHA; BOTTOMS: NUX

and back of your lower legsthe prime

mover of the ankle. This seemingly
simple motion builds strength in the
Achilles tendon, which is where the gas-
trocnemius and soleus (two calf muscles
that help you elevate your heel) converge,
and then transition behind the ankle joint
into connective tissues on the bottom of
your feet.
HOW TO Stand in Tadasana with your
feet facing forward, and sense your body
weight dispersing across your feet. Push
your toes into the ground and raise onto
the balls of your feet, attempting to keep
weight and pressure evenly distributed
across all of your toes. Slowly lower
down to the ground and then immedi-
ately rise again. Keep in mind that the
yogajournal.com

lowering portion of this move is just

as important as the lifting motion, so
dont rush it. Repeat 1020 times. If
balancing is a challenge, hold a wall,
a counter, or a chair with one hand.
august 2017

63
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 practice well
HOME PRACTICE

A home practice to
awaken your inner warrior
By Dan Nevins

THERE ARE TIMES WHEN we are

called to show up as our biggest
and best selvesexperiences
where we must travel to the
depths of our life force and bring
everything we have to the table
for a moment, a day, or an
extended mission. Whether its
a feat of physicality or one that 1 Balasana Childs Pose 2 Tadasana Mountain Pose
demands intense mental focus, Position your knees wide, with the tops of On an inhalation, come to Tabletop. Step your feet
these challenges require us to your feet on the mat. Bring your big toes to to the top of your mat and rise to stand, creating
tap into a strength that isnt touch and send your hips toward your heels. length through the sides of your body. Turn your
always at the surface and readily Lay your hands on the floor alongside your upper thighs slightly inward as you raise your arms
available in our day-to-day lives. torso or stretched in front of you, and release toward the sky. You might even reach up and back
the fronts of your shoulders toward the floor. into a backbend if you are able. Stay here for at
But we are all born powerful,
Feel how the weight of your front shoulders least 5 deep, Ujjayi breaths, silently repeating the
bold, and fearlesswe simply pulls your shoulder blades wide across your following mantra: I am awake.
have to find it within. This back. Stay here for at least 5 deep, Ujjayi
sequence is one I turn to when breaths as you silently repeat the following
I want to manifest the warrior mantra: I am connected.
that is omnipresent in me; my
hope is that it will help you con-
nect to your inner warrior, too.

Before you begin

Come to a comfortable seated
position. Close your eyes and
connect your sit bones to the
STYLIST: JESSICA JEANNE EATON; TOP: KOZM; BOTTOMS: MODELS OWN

earth as you lengthen your spine

and the sides of your body. With
your head resting directly over
your sacrum, begin deliberate, 3 Urdhva Mukha Svanasana 4 Adho Mukha Svanasana
Upward-Facing Dog Pose Downward-Facing Dog Pose
powerful, full inhales and exhales
yogajournal.com
PHOTOS: PAUL MILLER; MODEL: DAN NEVINS;

through your nose. With each
inhale, silently repeat, I am
strong. I am powerful. With each
exhale, silently repeat, I am a
warrior. After 5 minutes, move
From Mountain Pose, exhale to fold forward.
Inhale to lift halfway up, then exhale to step into
Plank, then Chaturanga Dandasana (Four-Limbed
Staff Pose). On your next inhalation, press the
tops of your feet down into the mat and lift your
thighs off the floor as you straighten your arms
From Upward-Facing Dog, tuck your toes and send
your hips up and back on an exhalation. Lengthen
your tailbone away from the back of your pelvis,
lifting your sit bones toward the ceiling. Straighten
your knees but be sure not to lock them, and press
your chest toward your thighs. Stay here for at
august 2017

into Balasana (Childs Pose). and press your scapulas into your back body. least 5 deep, Ujjayi breaths, silently repeating your
Stay here for 12 breaths, silently repeating the meditation mantra: I am strong. I am powerful.
following mantra: I am courageous. I am a warrior.

SEQUENCE CONTINUES ON PAGE 66 65

 practice well
HOME PRACTICE
5 Virabhadrasana I Warrior Pose I
From Downward-Facing Dog, inhale and step your
left foot to the inside of your left hand. Rotate your
back (right) foot 6090 degrees toward the front
of your mat, aligning your front (left) heel with
your right arch or heel. With your right heel firmly
anchored to the floor, exhale and bend your left
knee over your left ankle so your shin is perpendic-
ular to the floor. Lengthen your torso to stand with
your shoulders squarely forward, and lift your arms
above your head. Gaze toward the sky and hold for
5 breaths, silently repeating: I am what I say I am.
8 High Lunge, variation
From Downward-Facing Dog, inhale and step your
left foot between your hands. On an inhalation,
yogajournal.com
keep your right leg strong and firm as you raise
your torso upright. At the same time, sweep your
arms overhead, palms facing one another. Inhale
and lift your torso away from your pelvis; exhale
and twist your torso to face the long side of your
mat. Hold here for 5 breaths, silently repeating the
august 2017
mantra: I am balanced. Try to keep a deep bend
in your front leg as you hold here for 5 breaths.
Then move through a vinyasa, repeat on the other
side, and finish in Tadasana.
66
6 Virabhadrasana II
Warrior Pose II
Pivot your back foot so your toes are facing
the side of your mat, and raise your arms out
to the sides, parallel to the floor. Exhale and
bend your front knee over your left ankle,
keeping your shin perpendicular to the floor.
Create stability and strength in your foundation
and ease in your upper body as you drop
your shoulders away from your ears. Hold for
10 breaths, silently repeating: I am a warrior.
9 Vrksasana Tree Pose
From Tadasana, exhale and bring your hands
to your heart center. Shift your weight slightly
onto your left foot and bend your right knee.
Use your right hand to help you place the sole
of your right foot against either your inner left
thigh, the inside of your shin, or over your
ankle, with your toes pointing toward (or touch-
ing, if your foot is on your ankle) the floor.
Root down into the ground with your standing
leg and hold here for 5 deep breaths, silently
repeating: I am centered. Move through
a vinyasa, then repeat poses 8 and 9 on the
other side, finishing in Downward-Facing Dog.
7 Viparita Virabhadrasana
Reverse Warrior Pose
From Warrior Pose II, flip your front palm up
toward the sky. On an inhalation, reach that arm
up and toward the back of your mat, creating
maximum length through your left side body
as your right hand slides down your back leg.
As you do this, try to keep a deep bend in your
front (left) knee. Stay here for 1 full breath, silently
repeating: I am strong.
Repeat poses 27 on the other side, then come
into Downward-Facing Dog.
1o Utthita Trikonasana
Extended Triangle Pose
From Down Dog, step your left foot between
your hands, moving into Warrior Pose II. Then,
straighten your front leg and on an exhale, reach
your left arm forward, extending your torso to
the left. Raise your right arm skyward and move
your gaze toward your top thumb. Stay here
for 5 deep breaths, silently repeating: I am
grounded. Move through a vinyasa; repeat
on the other side. Then move through another
vinyasa, and finish lying face-down on your mat.
SEQUENCE CONTINUES ON PAGE 69
 BEFORE
FIBROMYALGIA PAIN,
I WAS ACTIVE
For some patients, LYRICA signicantly relieves the chronic, widespread pain of FIBROMYALGIA.*
Prescription LYRICA is not for
everyone. Tell your doctor right away
about any serious allergic reaction
that causes swelling of the face,
mouth, lips, gums, tongue, throat, or
neck or any trouble breathing, rash,
hives or blisters. LYRICA may cause
suicidal thoughts or actions in a very
small number of people. Patients,
family members or caregivers
should call the doctor right away
if they notice suicidal thoughts or
actions, thoughts of self harm, or any
unusual changes in mood or behavior.
These changes may include new or
worsening depression, anxiety,
restlessness, trouble sleeping, panic
attacks, anger, irritability, agitation,
aggression, dangerous impulses
or violence, or extreme increases
in activity or talking. If you have
suicidal thoughts or actions, do not
stop LYRICA without rst talking
to your doctor. LYRICA may cause
swelling of your hands, legs and
feet. Some of the most common
side effects of LYRICA are dizziness
and sleepiness. Do not drive or work
with machines until you know how
LYRICA affects you. Other common
side effects are blurry vision, weight
gain, trouble concentrating, dry
mouth, and feeling high. Also, tell
PP-LYR-USA-1779-01 2017 Pzer Inc. All rights reserved. February 2017
NOW WITH
LYRICA (PREGABALIN), I HAVE
LESS PAIN AND CAN BE
LYRICA is indicated to treat Fibromyalgia in adults 18 years and older.
*Individual results may vary.
your doctor right away about muscle
pain along with feeling sick and FIBROMYALGIA is thought to be
feverish, or any changes in your the result of overactive nerves.
eyesight including blurry vision or
any skin sores if you have diabetes.
You may have a higher chance of
swelling, hives or gaining weight if
you are also taking certain diabetes
or high blood pressure medicines.
Do not drink alcohol while taking
LYRICA. You may have more dizziness
and sleepiness if you take LYRICA
with alcohol, narcotic pain medicines,
or medicines for anxiety. If you have
had a drug or alcohol problem, you
may be more likely to misuse LYRICA.
Tell your doctor if you are planning
to father a child, if you are pregnant,
Artist depiction
or plan to become pregnant.
Breastfeeding is not recommended
LYRICA is believed to calm
while taking LYRICA. Talk with your these nerves.
doctor before you stop taking LYRICA
or any other prescription medication.
Ask your doctor about LYRICA
Please see
Visit LYRICA.com
Important Risk Information
for LYRICA on the following page. Call 1-888-5-LYRICA
You are encouraged to report
negative side effects of
prescription drugs to the FDA.
Visit www.FDA.gov/medwatch
call 1-800-FDA-1088.
WITH LESS FIBROMYALGIA PAIN
 (LEER-i-kah)
IMPORTANT FACTS (pregabalin)

IMPORTANT SAFETY INFORMATION ABOUT LYRICA BEFORE STARTING LYRICA, continued

LYRICA may cause serious, even life threatening, allergic reactions.
Stop taking LYRICA and call your doctor right away if you
have any signs of a serious allergic reaction:
Swelling of your face, mouth, lips, gums, tongue, throat or neck
Have any trouble breathing
Rash, hives (raised bumps) or blisters
Like other antiepileptic drugs, LYRICA may cause suicidal thoughts
or actions in a very small number of people, about 1 in 500.
Call your doctor right away if you have any symptoms,
especially if they are new, worse or worry you, including:
suicidal thoughts or actions
new or worse depression
new or worse anxiety
feeling agitated or restless
panic attacks
trouble sleeping
new or worse irritability
acting aggressive, being angry, or violent
acting on dangerous impulses
an extreme increase in activity and talking
other unusual changes in behavior or mood
If you have suicidal thoughts or actions, do not stop
LYRICA without rst talking to your doctor.
LYRICA may cause swelling of your hands, legs and feet.
This swelling can be a serious problem with people with
heart problems.
LYRICA may cause dizziness or sleepiness.
Do not drive a car, work with machines, or do other
dangerous things until you know how LYRICA affects you.
Ask your doctor when it is okay to do these things.
Angiotensin converting enzyme (ACE) inhibitors. You may
have a higher chance for swelling and hives.
Avandia (rosiglitazone)*, Avandamet (rosiglitazone and
metformin)* or Actos (pioglitazone)** for diabetes. You
may have a higher chance of weight gain or swelling of
your hands or feet.
Narcotic pain medicines (such as oxycodone), tranquilizers or
medicines for anxiety (such as lorazepam). You may have a
higher chance for dizziness and sleepiness.
Any medicines that make you sleepy.
POSSIBLE SIDE EFFECTS OF LYRICA
LYRICA may cause serious side effects, including:
See Important Safety Information About LYRICA.
Muscle problems, pain, soreness or weakness along with
feeling sick and fever
Eyesight problems including blurry vision
Weight gain. Weight gain may affect control of diabetes and
can be serious for people with heart problems.
Feeling high
If you have any of these symptoms, tell your doctor right away.
The most common side effects of LYRICA are:
Dizziness Trouble concentrating
Blurry vision Swelling of hands and feet
Weight gain Dry mouth
Sleepiness
If you have diabetes, you should pay extra attention to your
skin while taking LYRICA.

ABOUT LYRICA HOW TO TAKE LYRICA

LYRICA is a prescription medicine used in adults 18 years and older
to treat:
Pain from damaged nerves that happens with diabetes or
that follows healing of shingles, or spinal cord injury
Partial seizures when taken together with other seizure medicines
Fibromyalgia (pain all over your body)
Who should NOT take LYRICA:
Anyone who is allergic to anything in LYRICA
BEFORE STARTING LYRICA
Tell your doctor about all your medical conditions, including if you:
Have had depression, mood problems or suicidal thoughts or
behavior
Have or had kidney problems or dialysis
Have heart problems, including heart failure
Have a bleeding problem or a low blood platelet count
Have abused prescription medicines, street drugs or alcohol
in the past
Have ever had swelling of your face, mouth, tongue, lips,
gums, neck, or throat (angioedema)
Plan to father a child. It is not known if problems seen in
animal studies can happen in humans.
Are pregnant, plan to become pregnant. It is not known if
LYRICA will harm your unborn baby. You and your doctor
will decide whether you should take LYRICA.
Are breastfeeding or plan to breastfeed. LYRICA passes into
your breast milk. It is not known if LYRICA can harm your
baby. Breastfeeding is not recommended while taking LYRICA.
Tell your doctor about all your medicines. Include over-the-
counter medicines, vitamins, and herbal supplements.
LYRICA and other medicines may affect each other causing
side effects. Especially tell your doctor if you take:
Do:
Take LYRICA exactly as your doctor tells you. Your
doctor will tell you how much to take and when to take it.
Take LYRICA at the same times each day.
Take LYRICA with or without food.
Dont:
Drive a car or use machines if you feel dizzy or sleepy
while taking LYRICA.
Drink alcohol or use other medicines that make you
sleepy while taking LYRICA.
Change the dose or stop LYRICA suddenly.
If you stop taking LYRICA suddenly you may have headaches,
nausea, diarrhea, trouble sleeping, increased sweating, or you
may feel anxious. If you have epilepsy, you may have seizures
more often.
Start any new medicines without rst talking to your doctor.
NEED MORE INFORMATION?
Ask your doctor or pharmacist. This is only a brief summary
of important information.
Go to www.lyrica.com or call
1-866-459-7422 (1-866-4LYRICA).

PARKEDAVIS, Division of Pzer Inc., New York, NY 10017 * Avandia and Avandamet are registered trademarks of GlaxoSmithKline. Rx only
** Actos is a registered trademark of Takeda Chemicals Industries, Ltd, and
2016 Pzer Inc. All rights reserved. Printed in the USA. is used under license by Takeda Pharmaceuticals of America, Inc., and
Version March 2016 Eli Lilly and Co.

11 Salabhasana Locust Pose
Lie on your belly with your arms at your sides,
palms down, forehead resting on the floor. Turn
your big toes toward each other to inwardly rotate
your thighs. On an inhalation, lift your feet, knees,
chest, and arms from the earth, while pulling your
shoulders back. Hold for 3 breaths, silently repeat-
ing the mantra: I am alive. Repeat once more,
then come into Childs Pose.
OUR PRO Teacher and model Dan Nevins is a certified Baptiste yoga teacher who has
brought his unique expression of the practice all over the country. He lost his legs while serv-
ing in the US Army during the Iraq war. Learn more at dannevins.com.
14 Bhekasana Frog Pose
Come to Childs Pose and slide both hands forward.
Bring your knees wide while sitting on your heels.
Slowly, and as you feel ready, lift your hips and
bring your knees wider, possibly so they come
to rest in line with your hip points. For full Frog,
separate your feet as wide as your knees and flex
your toes toward your head. Pull your low belly
up and in, and try to surrender here. Hold at least
10 breaths, silently repeating: I am open.
12 Urdhva Dhanurasana
Upward Bow (Wheel) Pose
Lie on your back with your feet on the floor,
knees bent, and heels close to your sit bones.
Bend your elbows and spread your palms on
the floor beside your head, fingers pointing
toward your shoulders. Exhale and push your
tailbone up, then place the crown of your
head on the mat. On your next exhale, lift
your head off the mat and straighten your arms.
Stay here for 3 breaths, silently repeating the
mantra: I am bold. Once you come out of the
pose, rest on your back with your knees bent
and touching one another in Constructive Rest.
15 Paschimottanasana
Seated Forward Bend
Come to a seated position on your mat with
your legs extended straight out in front of you.
On an inhalation, reach your arms skyward to
lengthen your torso. On an exhalation, fold
forward, leading with your heart. Place your
hands around your feet, or hold a strap, as
you continue to move your torso toward your
thighs. Stay here for 3 deep breaths, silently
repeating the mantra: I am free. Then, keep
all of the actions youve just created but round
your back, feeling a deep stretch through your
shoulder blades. Stay here for 3 more breaths,
while you silently repeat your mantra.
practice well
HOME PRACTICE
13 Paripurna Navasana
Full Boat Pose
From Constructive Rest, engage your core. On
an inhale, lift your shoulders, torso, and legs off
the ground. If you can, straighten your legs so
your thighs are angled about 4550 degrees from
the floor, and lift through the top of your sternum
as you lean back. Stretch your arms forward, paral-
lel to each other and the floor, and feel your heart
center lift. Hold here for 5 breaths, silently repeat-
ing: I am stable.
16 Adho Mukha Vrksasana
Handstand
Make your way to Down Dog and walk your hands
toward your feet. (If you know you need support,
yogajournal.com
move to a wall.) Position your shoulders directly
over your hands and tiptoe your feet toward your
hands until your hips are stacked over your shoul-
ders. Hug in toward your midline, then lift one leg
up overhead, followed by the other. Try not to kick
up, but rather use your core strength to float into
august 2017
Handstand. Hold here for at least 5 breaths, silently
repeating the mantra: I am new. When youre
finished with Handstand, rest in Childs Pose and
then move into Savasana (Corpse Pose). Stay here,
resting completely, for at least 5 minutes. 69
 TO

With so many teaching stylesnot

to mention so many variations on the
FROM TOP: VILOR/SHUTTERSTOCK; CHRIS FANNING

same cues and ever-changing thinking

on whats safe and notit can be
tough to know which cues to
yogajournal.com

listen to and which ones to

ignore. Enter this guide: an
incomplete roundup of the
good, the bad, and the just
plain funny. BY RYAN PEACOCK
august 2017

71
 b Bring your
biceps in line
with your ears
You may hear this cue in Adho Mukha Svanasana (Downward-Facing
Dog Pose), and while theres nothing inherently wrong with the cue, it can
lead to misalignment if not properly explained, says Brooklynite Kathryn
Budig, yoga teacher and author of the book Aim True. Taking your biceps
to your ears can cause you to drop your head too low and collapse in your
upper back, she says. Instead, I prefer to say to my students, Keep your
ears in line with your arms.

is for If the only time you

Adduct shut your eyes in your

yoga practice is during

and seated meditation or

Savasana (Corpse Pose),
youre missing out.
Abduct

C
Closing your eyes can
help you to disconnect
You probably hear these words all from visual stimulation
and find more stillness,
the time, yet it can be tough to differentiate
says San Francisco
them from one another. Annie Carpenter, a
based yoga teacher
senior yoga teacher and creator of SmartFLOW Laura Burkhart. Senior
yoga, has a trick for remembering which is yoga teacher Giselle
which: When I hear adduction, I think of add- Mari adds that closing
ing in, she says. Adduction refers to move- your eyes in a balance
ments in toward the midline of the bodyfor CLOSE pose, like Vrksasana
(Tree Pose), challenges
example, wrapping your arms in Garudasana
(Eagle Pose). Meanwhile, abduction refers YOUR you to use your inner
to movements away from the midline, such
as lifting your arms parallel to the ground in
EYES eye to find your center. FROM TOP: LETTERING: ABIGAIL BIEGERT; GOLDMUND LUKIC/STOCKSY

Virabhadrasana II (Warrior Pose II).

yogajournal.com

Alexandria Crow, yoga teacher and founder of

Yoga Physics, is on a personal mission to put
an end to this common cue. When your arms
go overhead, your shoulder joint itself goes
e is for hug your Elbows to your sides in
Chaturanga Dandasana (Four-Limbed Staff Pose)

This is one of the most vital cues during Chaturanga, says yoga
upthats the natural movement, says Crow. teacher and Yoga Journal contributing editor Jason Crandell. Its
august 2017

Pulling your shoulders down while your arms
Draw your
are up is not only dysfunctional, it doesnt fix
shoulders down the problem of people scrunching their shoul-
ders up to their ears, which is the reason this
72 your back cue took hold in the first place, she explains.
essential to pull your elbows into your side ribs while keeping your
forearms perpendicular to the oor, he says. This creates greater
stability in the joint where your upper arm bone and shoulder blade
connect. Of course, it also requires upper-body strength, so Crandell
encourages his students to drop their knees if necessary to ofoad
some weight while maintaining the integrity of the pose.

your anus
Admit it: When you first heard this cue (or its cousin,
blossom your buttocks) you either laughed or
CLOCKWISE FROM TOP: VILOR/SHUTTERSTOCK; STUDIO BARCELONA/SHUTTERSTOCK; STANISLAUV/SHUTTERSTOCK; JASPER JOHAL
cringed. But what exactly does it mean? And why
would anyone want to do it? While this cues origin
is unclear, many teachers suggest it may be an awk-
ward attempt at saying widen the sit bones or relax
the glutes. Im like a 4-year-old when I hear this,
says Budig. It makes me laugh every time.
Inner rotation
I In yoga, sometimes you have
to draw in in order to move
up. Carpenter says Urdhva
Dhanurasana (Upward Bow
Pose) is a good example: Practitioners often push
their groins up because it makes them feel like they
are getting higher, but this can cause the glutes to
grip, forcing the sacrum up and putting pressure
on the lumbar spine. For any backbend, you may
have to engage your glutes to get off the floor, but
then its helpful to turn your internal rotators on and
let your glutes go. This allows you to soften your
groins and lengthen your iliopsoas and lower back,
she says.
GROUND
DOWN
Sounds simple enough, yet Noah Maz, founder
of Yogamaz, says grounding down involves more
than pressing your feet into the oor. Its impor-
tant to activate your pelvis, hips, and gluteus
muscles to create the proper push-down action
that rmly grounds the feet, Maz says. To do
this, try to spread your weight evenly between the
inner and outer edges of your feet when stand-
ing in Tadasana (Mountain Pose), he says. Adds
master instructor David Magone: Allowing your
body to settle into the ground allows your skeleton
to hold some of your weight, so your muscles dont
have to work as hard.
Despite decades of teachers telling
their students to square their
hips to the front of the room
when twisting, Magone says
hips dont actually need to be
squared. In fact, the motion creates
torque, he says, which weakens
the space between the hips and
the torsoupping the odds of
injury. Instead of trying to stay
square, allow your pelvis to rotate IS FOR
in the same direction as your spine,
SQUARE
which will allow for a much deeper
YOUR
spinal rotation and reduce the like-
lihood of lower-back pain. HIPS
Jumpback
What does it take to master the pickup-jumpback to
Chaturanga Dandasana? Practicing Lolasana (Pendant
Pose), says Crow, which trains key muscles for the move-
yogajournal.com
ment: Stand on your shins, each hand on a block outside
of each shin. Press your palms rmly into the blocks and
straighten your elbows. Round your back, pull your navel
toward your spine, and bring your thighs up to your chest.
august 2017
73
 It may be tempting, but dont do thisespecially if youre in a crowded class:

k
Kicking up into inversions can harm both your practice and those around you
if you topple over. When you kick into an inversion like Handstand, youre
using momentum rather than control, whereas you should be focusing on
moving with precision, says Crow. Whats more, kicking reinforces the notion
that the final posture is more important than the steps it takes to get there. To

Kick up build patience and precision when practicing Handstand, Crow recommends
starting with your hands a few feet from the wall and walking your legs up the
wall so your torso and legs make an L shape. When youre ready, move away
into from the wall, and place your hands on the floor. Raise and extend one leg,
then use your standing leg to lightly bounce (not kick) up. This will allow for
more control and muscle engagement, enabling you to work up the strength
to do Handstand in the middle of the room.

LENGTHEN
THE SIDES OF
YOUR BODY
This cue creates spinal elonga-
tionboth while you practice
and when youre off the mat,
says Crandell. To lengthen the
sides of your body in poses
where this can be challeng-
ingsuch as in Utthita Parsva-
konasana (Extended Side Angle
Pose) and Vasisthasana (Side
Plank Pose)imagine youre
stretching from the tips of your
toes to the crown of your head,
which will lengthen your torso
on either side, says Crandell.
Though this cue can be somewhat controversial
(how micro is the bend, after all?), Amy Ippoliti,
co-founder of 9o Monkeys, an online resource
center for yoga teachers, suggests thinking of it
this way: You are trying to ever-so-slightly soften
and bend your knee, and at the same time, putting
some effort into straightening your leg, she says.
nNeutral
spine
This cue is especially relevant for those who have Maintaining
a tendency to hyperextend (over-straighten) their a neutral
knees, which can cause unnecessary wear and tear
spineor
over time. Creating these two opposing actions
the natu-
in your knee brings balanced strength to all the
ral curves of
intricate muscles of your lower leg, Ippoliti says.
the spine, as
many teachers
describe itis
a cue thats
universally
embraced.
It is
important
because it optimally dis-
tributes force among the
intervertebral discs, which
MICROBEND THE KNEE
act as shock absorbers,
says Maz. When your
spine is out of its natural
alignment, excessive force
can become concentrated

OPEN YOUR HEART

in one area, which can
lead to injuries such as
bulging or ruptured discs.
yogajournal.com

CHRIS FANNING; ILLUSTRATIONS: ABIGAIL BIEGERT

As countless power ballads have told us, the heart However, keep in mind
is a complex thing. Crow agrees, explaining that the that in some poses (like
cue open your heart carries multiple meanings in a forward and backward
yoga class. On a physical level, it can refer to opening bends) you want the spine
to come out of neutral in
your chest or lifting your sternum upward. However, order to ex and extend.
august 2017

it can also imply that students hearts are emotionally In a balanced yoga prac-
closed offan implication that can be hurtful. The tice, you are moving your
consensus? This cue doesnt resonate with everyone. spine in every direction,
says Maz.
74 Use it (or follow it) only if it feels right to you.

P
Pretend
youre
between
is for two
panes of
glass
Most teachers have
stopped using this phrase
when cueing Utthita Triko-
nasana (Extended Triangle
Pose) in recent years. But
if you still hear it, ignore it,
says Ippoliti. It prompts
students to externally
rotate both legs, which
means the femur (thigh
bone) heads will not be
fully seated in the hip
joints, she says. This can
limit range of motion and
flatten the lumbar curve.
Instead, when you come
into the pose, move your
thighs and butt back so
your femurs sit into your
hip joints, then draw
yogajournal.com
your front buttock under
to externally rotate your
front leg and spin your
chest up into the pose.
According to Ippoliti, this
august 2017
is the safest way to get
the opening most practi-
76 tioners seek in this pose.
Gary Kraftsow, founder and director of the
American Viniyoga Institute, says the qua-
IS FOR
dratus lumborum (QL)which connects
the spine to the pelvisdoesnt get the
attention it deserves. When your back
ACTIVATE
muscles are weak, the QL picks up the
slack, which can cause it to contract YOUR
QUADRATUS
excessively and become fatigued.
To activate and strengthen this mus-
cle, Kraftsow recommends practicing
a variation of Janu Sirsasana (Head- LUMBORUM
of-the-Knee Pose): With your left
leg extended straight and your right
leg folded in, twist your shoulders to
the right and lower your left shoulder to
your left knee, then take your right arm up
and over toward your left foot. Hold for 510
deep breaths, then switch sides. Hello, QL.
FROM TOP: ILLUSTRATIONS: ABIGAIL BIEGERT; STUDIO FIRMA/STOCKSY; ERIC ISSELEE/SHUTTERSTOCK
In the quest for perfect yoga
poses, we often sharpen our
focus on performing the pose,
rather than releasing or drop-
ping into it. However, Tias Little,
founder of Prajna Yoga in Santa Fe, New Mexico, says
reminding students to release helps them deeply relax
the body. Because people tend to carry stress in the
jaw, mouth, and other areas of the face, I like to use
cues around releasing cranial structures, like Drop into
Savasana of the tongue, says Little.
t
The phrase subtle body is often
used to describe the idea of weaving
together yoga wisdom and physi-
Tuck your
ological function. It helps people
open to a state of inquiry and discov-
tailbone
ery, shifting focus from an outward Heres a cue many teachers
performance of a pose to an inward are steering clear of these
exploration, says Little. Its all about days, because a majority of
observing sensation in the body: the students overtuck, says Budig.
Tucking your tailbone can create
movement of the fascia and pulsation
more length in your spinebut
of blood moving through the veins,
he says. That kind
when you take this action too
far, you flatten the natural
of attunement in curve in your low back, she
each pose is what says. Instead, she tells her
makes yoga a students to release the
moving meditation. tailbone as you simul-
taneously draw your
lower belly updual
actions that prevent
SUBTLE practitioners from
overdoing it on
BODY the tuck.
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 Use your props
If Mari had her way, every student would
be issued a standard blanket, block, and
strap upon walking into a yoga studio.
Sometimes a block is exactly what you
need, she says, noting that cues that call
for props are not just for beginners
they can also help experienced students
discover a pose in a different way. Budig
agrees, adding that props
can help yogis learn
what it feels like to have
power and strength in
a pose as opposed to
collapsing in it.

Thank you to
Rishi Tea
for supporting
the Tour! Visualization
Cues that prompt you
to visualize help you
to connect to the
pulsatory rhythms
of a pose, known as
the nadis, instead of
simply trying to get the
mechanics of it right.
Visualization directs
people to the sensory
experience, says Little.
IS FOR
Imagery helps me
perceive my body as an
GO TO THE WALL
energetic field, where
the elements of wind, Walls are often an overlooked asset for deep-
rivers, fire, and moon- ening your practiceand they can be espe-
light are expressed, cially great for beginners, says Carpenter. For
yogajournal.com

FROM TOP: BROOKS FREEHILL; ABIGAIL BIEGERT (2)

rather than simply as a

collection of muscles,
example, Carpenter likes to teach what she
bones, and flesh. calls Puppy Dog Pose to new practitioners as
an alternative to Downward-Facing Dog Pose
because it requires less upper-body strength
DISCOVER MORE AT LIVEBEYOGA.COM than holding the pose on the floor. To try it,
august 2017

@LIVEBEYOGA start with your hands on the wall at hip-bone

height, then walk your hands up and step
your feet back into a Down Dog variation with
78 your hands pushing into the wall.
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 X-RAY VISION
IS FOR FOCUS ON
YOU
X-rays help us see things more
clearlya key concept in

Thank you to Patanjalis Yoga Sutra, and one

that yoga teachers who veer

Hugger Mugger into the philosophical teachings

of this ancient practice might
for supporting explain. Patanjali points out
that in viewing the world, we
the Tour! tend not to see reality clearly,
but instead were deluded by
the error of false perception,
says David Life, co-founder of
Jivamukti Yoga. This confu-
sion about the true relationship
between the act of seeing, the
object seen, and the identity
of the Seer, is the root cause
of suffering. The cure? Using
a kind of x-ray vision com-
prised of viveka (discrimina-
tion between real view and
unreal, apparent view) and
vairagya (detachment from a
mistaken identication).
Yogis are often urged not to
compare themselves to others
in the rooma tall order both
on the mat and off. Yet Kraftsow
says one way to embody this
important cue is to remember
that true yoga is not about doing
a series of poses but rather
learning more about yourself.
You use each posture as a tool
to understand whats going on
in your body, he says. Asana
is a means to come to a deeper
understanding of self.
FROM TOP: PAUL MILLER; LIGHTSPRING/SHUTTERSTOCK

Z
Zip up through the midline
yogajournal.com

Engaging your midline is key to turning on your all-important core

muscles, which do everything from promoting better balance to helping
you feel more grounded and connected to yourself. This zip-up cue makes
it easier by signaling you to tap into the energy that resides in your sush-
DISCOVER MORE AT LIVEBEYOGA.COM umna nadithe hub that runs along your spine, around which the entire
august 2017

@LIVEBEYOGA energetic system is organized, says Magone. He likes to use this cue when
teaching backbends: Pulling the abdominals gently inward and upward
in a backbend increases your range of motion because it creates a deeper
80 stretch in the rectus abdominis muscles.
 PSID DOWN
Turn your practice

STORY AND SEQUENCE BY CALEY ALYSSA

PHOTOGRAPHY BY AMANDA FRIEDMAN

How to do it, I LOV E I N V E R S I O N S .
Considering most of our lives are spent
why you should, with our heads held high, legs below,
and the secrets reversing this arrangement feels like a
refreshing change of pace. Plus, its got
to making lots of benets. For starters, inversions
inversions less build upper-body strength, balance,
and condence, and they prompt you
scary, more stable, to see the world from a new perspective
and a ton of fun (literally!). Moving into postures where
your head is lower than your heart also
helps to prevent lymphatic uid from
pooling in your legs (a result of our
upright lives), while increasing circula-
tion to your braina combo that
instantly boosts energy. Then, theres
the fact that inversions can be just
plain fun. They give us an opportunity
to get a little playful with our practice
and not take ourselves so seriously.
Of course, I understand that not
everyone loves going upside down.
Some inversions can be frightening,
especially at rst. It takes a lot of
strengthand trust in that strength
to stand on your own two hands or
forearms. But with the right instruc-
tion, theres a good chance youll nd
yourself looking forward to going
upside down and feeling more self-
assured once you get there.
Practice the ve inversions on the
following pages in the order that they
appear, holding each as long as you can
before your form begins to suffer. (If
you have a neck injury, epilepsy, eye
problems, a heart condition, or high
blood pressure, talk to your doc before-
hand.) I hope these inspire a new out-
look on your practiceand your life.
yogajournal.com
august 2017
83
ONE
ADHO MUKHA SVANASANA
Downward-Facing Dog Pose
This is one of yogas feel-good poses: Its an all-over stretch
that opens the back of your legs, lengthens your spine, and
can even relieve lower-back pain. Down Dog can be challeng-
ing to hold for long stretches of time at first. But when you
practice it regularly, it will quickly begin to feel like a resting
pose, even as it helps you build the arm and shoulder strength
you need to move on to more challenging inversions.

HOW TO From Tadasana (Mountain Pose), fold forward, bend-

ing your knees if your hamstrings feel tight. Then, step back
into Plank Pose and look down at your hands, making sure
theyre shoulder-width apart with your fingers turned slightly
outward, which will help externally rotate your shoulders and
engage your triceps. From here, begin to lift your hips, pulling
them up and back into Downward-Facing Dog Pose.

Stretch your bottom ribs away

from your hips, which will help
you find more space in the sides
of your torso and prevent you
from rounding your back.

Internally rotate your inner thighs toward the

space behind you. This action will help you prep
for all inversions because it activates your pelvic
floora crucial set of muscles that enables you
to balance when youre upside down.
 TWO
DOLPHIN POSE
This is a wonderful shoulder opener that helps you get used to the feeling of
bearing weight in your forearms. Because of this, its a great precursor to Pincha
Mayurasana (Forearm Balance) and Salamba Sirsasana (Supported Headstand).
But before you move on to try either of those poses, make sure youre able to
hold Dolphin Pose for at least 1 minute.

HOW TO From Downward-Facing Dog, lower onto your forearms and step
back into Forearm Plank. This is an important step because it stacks your shoul-
ders directly over your elbows, which is key in Dolphin Pose. From Forearm
Plank, walk your feet toward your hands, working toward stacking your hips
and torso over your shoulders (shown). As you do this, be sure your elbows
stay at shoulder width (no wider), and keep your forearms parallel to one
another. Finally, press your hips back and engage your legs as you try to
redistribute weight from your upper body to your lower body.
MODEL: CALEY ALYSSA; STYLIST: NICOLE GRIFFIN/HAZEL & PINE; HAIR/MAKEUP: BETH FOLLERT/JK ARTISTS, USING MAC; TOP AND BOTTOMS: ALO; BRACELET: MALA & ME

If your shoulders are

tight (something thats
particularly common in
men), rather than keep-
ing your forearms paral-
lel, as shown, bring your
hands together and clasp
your fingers.
yogajournal.com

Hug your forearms in to

keep your elbows from
moving out wider than
your shoulders.
august 2017

85
 PINCHA MAYURASANA
THREE Forearm Balance
Not only is this a great pose for building upper-
body strength, but it also gives you a taste of
what it feels like to stack your shoulders above
your elbows, your hips over your shoulders, and
your feet over your hips. Once you understand
this stacking of the joints, youll find it easier to
straighten your arms and come into Handstand.

HOW TO From Dolphin Pose, lift one leg up,

return to the starting position, and then lift up
the other leg. As you do this, keep both of your
inner thighs moving toward the space behind
you (internally rotated). The next time you have
Keep your inner thighs
one leg up, shift your gaze forward and look at
glued together and inter-
a point between your hands. Then, lift high onto
nally rotated when both
the ball of your standing-leg foot and hop just
legs are up. To do this,
an inch or so off the ground. Next, hop the same
imagine someone put
foot a little higher off the mat, maybe all the way
a $100 bill between your
up so that leg is stacked over the hip. Bring your
thighs and if you hold onto
other leg up to meet it for the full expression of
it, you can keep it.
Pincha Mayurasana. Keep in mind, you shouldnt
use momentum to launch yourself up into this
inversion. The goal is to float one leg up, and then
the other, and when youre ready to come down,
to land lightly and with control. If you can move
slowly and land your foot with control during
your initial one-legged hops, its a sign youre
ready to come up into the full inversion.

Dont let your shoulders move in

front of your elbowsa common
mistake practitioners make as
yogajournal.com

they hop one leg up. Move slowly

to keep your shoulders stacked
above your elbows as you bring
your legs into the air.
august 2017

86
 FOUR
ADHO MUKHA VRKSASANA
Handstand
While this is often the most fear-inducing
inversion for practitioners, its actually an
advanced inversion with a low chance of
injury. After all, it doesnt place as much stress
on your shoulders as Pincha Mayurasana, and
its one of the easiest inversions to fall out of
and catch yourself without causing serious
damage to your head, neck, or shoulders.

HOW TO Start in Downward-Facing Dog

and walk your feet about a foot closer to
your hands, bending your knees as much
as needed if your hamstrings are tight. Stack
your joints here, making sure your shoulders
are above your wrists and your hips are above
your shoulders. Gaze at a point between your
hands and lift one leg straight up. Lower your
leg, return to the starting position, then lift
the other leg skyward. Bend your standing leg
at the knee and hop your foot an inch off the
floor, then 12 inches, continuously hopping
higher with control (read: not using momen-
tum!) until that leg is stacked over your hips.
When youre ready, bring your standing leg
up to meet your floating leg.
Try not to arch your back,
which can be especially
tempting if your feet are
resting against a wall for
support. To avoid this,
imagine someone is about
to punch you in the stom-
ach, which will engage your
core, tightening inward and
up and lengthening your
low backtaking you out
of that banana shape.

Push your hands firmly into the

ground to feel even more lift in
your feet. Handstand is all about
rooting down through your hands
to rise up and balance.
FIVE
SALAMBA SIRSASANA OUR PRO Teacher and model
Supported Headstand Caley Alyssa is a Los Angeles
This is one of the most challenging inversions from a based yoga teacher. Learn more
technique perspective because its so important to keep at caleyyoga.com.
pressure on your head and neck to a minimum. However,
once youre able to do this pose properly, its an incred-
ibly cooling postureand one of the only inversions in
which you can close your eyes and stay upside down for
5, 10, 15 minutes or longer without fatiguing.

HOW TO Come into Tabletop, with your hands under

your shoulders and your knees under your hips. Drop
to your forearms, making sure your elbows are directly
under your shoulders. Clasp your hands, interlacing your
fingers loosely and leaving a little bit of space between
your palms. Place the crown of your head on the floor
in the small space youve created with your hands, with
your fingers at the back of your skull. Move your shoul-
ders as far away from your head as possible, creating
length in your neck. Tuck your toes under and straighten
your legs, lifting your hips so theyre stacked over your
shoulders. Drive your weight firmly into the ground
through your forearms and outer edges of your hands,
then lift one leg up, being careful not to let it swing
behind you. Take tiny hops with your other leg, being
careful not to use momentum. Eventually, hug that knee
into your chest, and then straighten it to join the other
leg for the full expression of Salamba Sirsasana.

Lengthen your shoulders

away from your head. If your
shoulders are scrunched down
toward your mat, its a sign
that youre putting weight on
your head rather than where it
should be, which is predomi-
nantly in your arms.

Find the correct spot on the top of your head

to place on the floor: Before you move into
the pose, make an L shape with your thumb
yogajournal.com

and pointer finger, then put your thumb at your

third eye and move your pointer finger toward
your crown. The place where your pointer finger
lands is about where your head should be on
your mat.
august 2017

88
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 practice well
MASTER CLASS

Meet your next teacher:

Aadil Palkhivala
yogajournal.com

ALL LIFE IS YOGA, SAYS AADIL PALKHIVALA, quoting
one of his teachers, the Indian spiritual master Sri
Aurobindo. Its an apt tagline for someone who credits
his birth to the practice. (Palkhivalas mother struggled
to get pregnant. But after she and Palkhivalas father
started practicing yoga with B.K.S. Iyengar, voil, a son
august 2017
plete, and Purna Yoga aims to provide students
with tools and practices for living full, complete lives,
such as alignment-based asana, Heartfull Meditation,
applied philosophy, and nutrition and healthful lifestyle
wisdom. On the following pages, Palkhivala shares his
incredible story and an exclusive asana sequence to get

CAVEMAN COLLECTIVE

was born!) Palkhivala, a lifelong student of yoga, created you started on the Purna paththe focus of his online
a holistic healing system with his wife, Savitri, called Master Class workshop with Yoga Journal, which
Purna Yoga. The Sanskrit term purna means com- launches this month.

90


A R O M A T H E R A P Y

GuruNanda.com
560 West Lambert Road Suite B Brea California 92821 866.421.0309 contact@gurunanda.com
 practice well
MASTER CLASS
The asana open up our bodies, making us strong
and vibrant and prepared to receive life. But yoga is
about how we use that strength and vitality.
My rst experience with yoga was in
my mothers womb. For seven years she
had been unable to conceive, then she
found yoga. She and my father studied
in India, directly with B.K.S. Iyengar.
Thanks to yoga, I was born. When
I was very young, I would watch them
take class. Iyengar wouldnt allow chil-
dren to participate until they reached
age seven. At that age, the mind con-
nects with the body, he said.
While my memory of my rst class
(back in 1966) is a blur, I have a lifetime
of memories with Iyengar. He was a
great taskmaster. As the most famous
yoga teacher in the world, he had no
one to answer to but himself. I was his
youngest student ever, and he wanted to
be sure I would be an excellent practitio-
ner. I became one of his star students
and protgs. He pushed me very hard,
which was both good and bad. Good
because it taught me immense disci-
pline, and bad because I incurred many
injuries. At seven, when I rst started
practicing, he would sit on my back
for 1o minutes in Paschimottanasana
(Seated Forward Bend) while I cried
because it was so painful. But in India,
you dont say no to your teacher; there
is a great respect for them, so I bore all
the pain. The benet of enduring pain
yogajournal.com
was developing strength of character
today, I can handle difcult life situa-
tions with aplomb.
I stuck with the practice. When I was
about 15 years old, school ofcials asked
august 2017
me to teach yoga to my peers. In keeping
with tradition, the student must respect-
fully ask permission from his teacher.
So, I asked Guruji (at that time we called
92
him Iyengar Uncle), May I teach? He
said with a smile, Yes, go teach. When
I started, I realized that if I was going to
teach yoga, I had to be serious about
mastering it in my own body.
My practice intensied. In 1975, the
Iyengar students of Bombay, where
we lived, helped build Gurujis famous
institute in the nearby city of Pune. He
invited me to spend time with him there.
Sometimes we practiced eight hours
a day: from 7:oo a.m. to noon, plus two
more hours in the afternoon. The later
practice was comprised of only two
poses: Salamba Sirsasana (Supported
Headstand) and Salamba Sarvangasana
(Supported Shoulderstand). Wed hold
Sirsasana for 45 minutes and Sarvangas-
ana for an hour and a half, with varia-
tions. It was very intense so it was
usually only Guruji and me, alone, face
to face. Through my practice I developed
the tenacity to hold on, to develop a ner-
vous system with a buffer.
I continued working with Iyengar
for more than 3o years. I chaired com-
mittees in the Iyengar Yoga National
Association of the United States, but
the politics were not appealing to me,
so I stepped down and began to focus
on other aspects of yoga. My family
had been introduced to the Indian poet,
yogi, philosopher, and spiritual giant
Sri Aurobindo when I was about 1o years
old. Later in life, my studies with Savitri
(a meditation master in her own right)
and my research on naturopathic heal-
ing and lifestyle changes led me to
deeply embrace the yoga of Sri
Aurobindo. Due to illnesses in my fam-
ily, I also began studying nutrition,
which was not a part of the Iyengar sys-
tem. Eventually Savitri and I developed
Purna Yoga, which strives to encompass
the vastness of Sri Aurobindos vision.
There are many unique things about
Purna Yoga. I developed asana practices
based on what our bodies needspeci-
cally for hips, lower back, shoulders,
and upper backwith sequences for
treating specic conditions. A student
can do a single sequence or link them
together to create a complete class.
The asana are both diagnostic tools and
remedies for physical and mental prob-
lems. Purna Yoga also uses ancient
sequences, like classical Surya Namaskar
(Sun Salutation), but adds an alignment
focus for safety. Because I had injured
myself so many times in Iyengar Yoga,
I set out to make the safest yoga practice
possible. This doesnt mean that no one
ever gets injuries in Purna Yoga; rather
there is careful emphasis on physiology
and how the body works. Purna Yoga is
really deep and careful work. Thats why
we have 2oo-, 5oo-, 2,ooo-, and 4,ooo-
hour teacher trainings.
Another unique aspect of this practice
is the use of Heartfull Meditation,
which was gifted to Savitri from great
yoga and meditation masters. Savitri is
a living master of meditation, and her
techniques teach students how to bring
light and love into their bodies and their
lives. Purna Yoga also includes extensive
education in ancient and modern nutri-
tion and lifestyle. We are teaching stu-
dents how to make lifestyle choices in
order to be healthy. All things in life
matter, not just practicing stretches on
the mat. Your life off the mat is much
 practice well
MASTER CLASS
more important. The asana have a pur-
posethey open up our bodies, making
us strong and vibrant and prepared to
receive life. But yoga is about how we
use that strength and vitality. It is about
how kind we are, how much we care
about others, and how respectful we
are to planet Earth. It is about living
in integrity with your dharma.
Sri Aurobindo said, All life is yoga.
That means yoga is about the thoughts you
think, the words you speak, and the actions
you take. It is about the person you are
becoming each moment. This is the power
of Purna Yoga. We use it all the time: in
our relationships with others, in the way
we interact with the world. It is our life
experiences that count; the shape of our
bodies is supercial. Unfortunately yoga
has become very egocentric. Yoga is not
about tness. Our bodies are going to die,
but our spirits, which we take with us from
yogajournal.com
Let nature be
august 2017
your teacher.
William Wordsworth
94
life to life, will live on forever.
I want people to focus on now. If we
LEARN MORE!
take care of the moment with integrity,
Yoga Journals new online
the future will take care of itself. Its high
Master Class program
time yoga moved toward a holistic system
brings the wisdom of
of living and away from egotistic asana
Aadil Palkhivala and other
practices. Our spirit must ow in our lives,
world-renowned teachers
not our egos. Observe yourself throughout
to your fingertips, offering
the day to determine if you are living in
exclusive access to six-
your highest integrity and highest ideals.
week workshops with nine
Ask yourself, Am I educating myself every
different master teachers,
day so my ideals grow? We need to realize
plus opportunities for Q&A.
we are not here to play around. Yes, we
If youre ready to get a fresh
must enjoy life, but we must also evolve
perspective and maybe
and be of a kind, loving nature. Im not
even meet a lifelong yoga
talking about a woo-woo kind of love.
mentor, sign up for YJs
Im talking about actually being of value
year-long membership
to others and the planet. Purna Yoga is
at yogajournal.com/
very real. It scares away some because it
masterclass. Use code
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those who want more out of life love this
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 Off the Mat
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PHOTOS: CAVEMAN COLLECTIVE; MODEL: AADIL PALKHIVALA ; WARDROBE: MODELS OWN
The Yoga of Integrity
ONE OF THE FOUR PILLARS, or petals,
Purna Yoga
in Purna Yoga is safety and align-
co-founder Aadil ment-based asana. This rst step,
Palkhivala shares learning the poses, is a way to train
asana that will help your body and mind for whats to
come as you move deeper into yoga:
you align your a life full of sincerity, humility, dis-
body and mind. cernment, integrity, and serenity.
Asana teach us how to live off the
mat. Their purpose is to open up our
bodies and make them strong,
vibrant, and prepared to receive life.
On the following pages, youll
learn to practice asana the Purna
practice well
MASTER CLASS
Yoga way. As you move through this
short sequence, which is designed
to release stress in your spine, notice
what emerges physically, mentally,
and emotionally. Start to trust your
yogajournal.com
intuition about what feels right or
what feels like it needs adjusting. You
can practice these poses daily on their
ownthere is one from each major
category of asana (one standing pose,
one twist, one backbend, etc.)or
august 2017
add them to a longer sequence. Then
end with a Heartfull Meditation to
open the doorway to your soul.
97
 practice well
MASTER CLASS
1 2
TADASANA Mountain Pose
Come to standing and activate your feet by pressing into the floor
your toe mounds, the outer edges of your feet, and your heels. Lift
your arches. Contract your quadriceps muscles. Bring more weight
onto your heels by pressing the tops of your thighbones back until
your greater trochanters, or the protrusions at the top of your femur
bones, are over your ankle bones. Lift the bottom of your abdomen,
keeping your diaphragm soft and wide. Drop your shoulder blades
and lift your kidneys forward and up. Hold for 9 breaths. This pose
reveals imbalances and creates stability.
3 4
BHUJANGASANA Cobra Pose
yogajournal.com
Lie on your belly with your legs hip-width apart. Place your hands
under your shoulders. Press your little toes strongly into the floor
(internal rotation) and contract your buttocks, keeping your kneecaps
facing the floor. Move your shoulder blades down toward your
kidneys. Inhaling, press your hands into the floor to lift your chest.
Pull your hands isometrically toward your feet to draw your kidneys,
august 2017
sacrum, and spine into your body and open up your chest. Stay here
for 9 breaths. Exhaling, continue to pull your hands toward your feet,
lengthening your spine as you come down. This pose reveals stiffness
98 in your spine and helps restore youthful energy and suppleness.
CHEST OPENER
Set up two Three Minute Eggs on top of two regular blocks as shown.
When you lie down, the apex of the eggs should be at your fifth
thoracic vertebra (T5), between your shoulder blades. If you dont have
Three Minute Eggs, use a block on its second-highest setting, placed
perpendicular to the spine at T5. Stretch your arms overhead and bring
your palms together. Relax your neck, dropping your head toward the
floor. Exhaling, press your thigh bones into the floor and drop your
abdomen, freeing your diaphragm. Inhaling, breathe into the inter-
costal muscles between your ribs, keeping your diaphragm soft and
wide as you move your hands toward the floor. Stay here for 9 deep
breaths. Place your hands behind your head, moving it up and down
3 times. Exhaling, bend your knees one at a time and roll to your right
side. Press your hands into the floor to sit up. This pose energizes your
upper back and releases tension in your lungs and diaphragm.
SUPTA PADANGUSTHASANA Reclining Hand-to-Big-Toe Pose
Lie on the floor again with your legs extended. Bend your right knee
and wrap your right index and middle fingers around your right big
toe. Exhaling, straighten your right leg. Contract both your quadriceps
and press your heels away from your hips. Then, press your right
outer hip away from your head and roll your left inner thigh toward
the floor. Stretch your right hamstrings, pulling your right shoulder
down. Hold for 9 breaths. Inhaling, release your right toe and bring
your right leg next to your left. If you feel any pain, use a belt around
your right heel. Change sides and repeat. Doing this pose regularly
reveals tension in your low back and legs.
 JOIN US IN
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MAY Washington, D.C., Detroit, Chicago, Nashville
JUNE Atlanta, Miami, New Orleans, Houston
JULY Houston, Austin, Squaw Valley, San Francisco
AUGUST Portland, Seattle, Boise, Salt Lake City
SEPTEMBER Phoenix, Los Angeles, San Diego
OCTOBER Denver, Boulder

@LIVEBEYOGA
SUPPORTING PARTNERS
ILLUSTRATION BY TRACI DABERKO
 practice well
MASTER CLASS
5 6
SUSPENDED SPINAL TRACTION
Secure a strong looped belt from a door frame and place it at your hip
crease. Lean into the belt and bend your knees, placing your hands
on the floor. Taking weight onto the belt, walk your feet up the wall
until they are just below your hips, and hold your elbows. Take several
deep breaths. Exhaling, lengthen your spine toward the floor and
release the tension in your back. To come out, place your hands on the
floor and walk down the wall to the floor. Bend your knees and place
your thumbs in between the belt and your hips. Press the belt down
to stand up. Then lean against the wall until you feel stable. This pose
releases gravitational tension in your spine and nervous system.
7 Awaken your heart
HEARTFULL MEDITATION: MASSAGING THE HEART CHAKRA
yogajournal.com
Return to a comfortable seated pose. Bring your middle fingers to the
front of each armpit, and draw them in a horizontal line to the center
of your chest. At this point, keep your right middle finger on your chest
and bring your left hand, palm up, to your left knee. You will feel a sen-
sitive area on your sternum and a slight indentation. This is where your
heart chakra, or the doorway to your soul, resides. With eyes closed,
august 2017
use your right middle finger to gently massage your chest, feeling
deep love and gratitude for your life, for yourself, a loved one, or
a beautiful situation. Visualize the light deep inside your heart center.
100
SUPINE PRANAYAMA (BREATHING) POSTURE
Lie on a bolster or folded blanket so that the flesh of your buttocks
is a few inches in front of it and your back is supported from your
kidneys upward. When the placement of the blankets is accurate,
your abdomen will move away from your diaphragm and your lungs
and rib cage will move toward your head, freeing your diaphragm to
breathe more easily. Place another blanket or two under the back of
your head so that your forehead slopes toward your chest and your
heart chakra. Turn your palms to face the ceiling. On the inhalations,
expand your breath outward in all directions from the center of your
rib cage like a sunburst (three dimensionally). On the exhalations,
allow your breath to retreat back to the center of your rib cage. Main-
tain an awareness of your entire chest cavity. Repeat this breathing
for approximately 10 minutes. This posture reveals tension in the
nervous system, and with practice releases that tension.
Stay in Heartfull Meditation for about 5 minutes. Then,
gently release your right hand and place the back of
both palms on your right knee. Smile as you gently
open your eyes. As you emerge from this practice, feel
the renewal in your body, mind, and heart. With this
new sense of balance, resolve to leave the world better
than you found it. One person at a time, we must and
will create a more loving world.
LEARN MORE!
Sign up today for Aadil Palkhivalas online
Master Class on Purna Yoga (plus get eight
more transformative workshops from other
world-renowned teachers) at yogajournal.
com/masterclass.
PHOTO BY DAVID MARTINEZ PROMOTION

ENRICH YOUR PRACTICE!

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teachers. This summer, join
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Yoga with senior Iyengar teacher
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Sutra with Yoga Journal co-founder
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august 2017
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 take OM HOME

Squaw Valley Ski Resorthigh above Lake Tahoe in

Californias Sierra Nevada mountainsis Wanderlust
country: Home to the Festivals 2009 debut, its
a perfect stomping ground to recalibrate your inner
compass. Use these tips from area locals to make
the most of summers bounty. By Elizabeth Marglin
1. Make food scraps the star Rather than
tossing the parts of produce you dont usually
eat, put them to use in your favorite seasonal
recipes, says Tiffany Swan, the executive chef at
Squaw ValleyAlpine Meadows. Use carrot
tops instead of basil in your go-to pesto recipe,
and watermelon rinds instead of cucumber in
gazpacho, she says. And heres how to get the
most out of summer corn: Place four bare cobs
in a pot with 1-cup heavy cream and let sit at
room temp for 2 hours. Remove the cobs; add
2 tbsp sugar and a pinch of salt to the cream,
and beat with a hand mixer until medium-size
peaks form. The cobs release milky starches
along with the sweet taste of summery corn
to create a uniquely flavored and lower-sugar
whipped cream, says Swan.
2. Use natures medicine Spending time
outside means greater odds of bites, stings,
and scrapes. Luckily, theres an herb for that:
plantain (Plantago major). Its naturally
antibacterial and anti-inflammatory, and its
crushed leaves can be applied directly to the
skin for immediate relief from all kinds of
irritations, says herbalist Shea Smith, director
of the herb shop HAALo in nearby Nevada City,
California. Plantain grows like a weed across
the country, says Smith. You can also buy the
dried herb online and mix it with a little warm
water to make a skin-soothing paste.
3. Take a mindful hike Leave your need to
achieve behind the next time you hit a trail,
says yoga teacher Shari Beard, who leads hikes
at the Wanderlust Festival. One of my favorite
mantras for hiking is, Nowhere to go, nothing
yogajournal.com

to do, no one to be, she says. Use this as a

MATT PALMER

walking meditation wherever you are as a way

to calm your mind. This mantra really helps
you feel the spaciousness of meandering
without a goaleven if just for a few
moments, says Beard.
august 2017

YOGA JOURNAL Issue 293 (ISSN 0191-0965, USPS 116-050), established in 1975, is published nine times a year (February, March, May, June, August, September, October, November, December)
by Cruz Bay Publishing, Inc., an Active Interest Media company. The known office of publication is 5720 Flatiron Parkway, Boulder, CO 80301. Annual Subscription: U.S. $21.95; Canada $33.95;
overseas $43.95. Single copies U.S. $5.99; Canada $6.99. Agreement number 40063731 assigned by Canada Post. Periodicals Postage Paid at Boulder, CO, and at additional mailing offices.
104 POSTMASTER: Send address changes to: Yoga Journal, P.O. Box 420235, Palm Coast, FL 32142-0235.
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