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2 YOGA LIVING Winter 2013
610-688-7030 | [email protected] | www.yogalifeinstitute.com
Classical YogaTeacher Training(200 & 500 hrs.)
With Bob Butera, PhD
Kristen Butera, ERYT500
•Applied Philosophy
•Personal Practice
•Lifestyle Education
•Teaching Skills
Call today for a free 15-minute consultation.
4 YOGA LIVING Winter 2013
Delaware andS. Jersey46| Delware Conscious Living
46| South Jersey Yoga Directory
Directories39| Holistic Resource Directory
45| Green Business DirectoryLook up businesses that supportthe environment
48| Yoga Directory:Local places by county for study/classes
50| Advertisers Directory
Our listings help you find holisticpractitioners for all your needs.
Events50| Events Listings
Join holistic events, retreats andon-going groups
Yoga Living Online! www.yogalivingmagazine.com
Winter 2013Local Resources for Healthy Living!
YOGA =SELF-TRANSFORMATION
ADVERTISERS ISSUE DEADLINE:
Spring 2013MARCH 6 2013
Psychology,Spirituality& Health26| Avoiding Sitting Injuries: Six Tips
for Better Desk PostureBy Brooke Thomas
28| Co-creating aRich and FinanciallyEmpowered RelationshipBy Deborah L. Price
30| The Pursuit of the UltimateNeurotransmitter FixBy Michael Cheikin MD
32| The Experience ofGroup MeditationBy Anthony Michael Rubbo
34| Healing Trauma with EFTBy Michael Reddy, Ph.D.
HealthyFamily36| Making the Natural Choice
in ElectricityBy Jay Carlis
42| Winter Phyto Foods:Leeks & CabbagesBy Dinneen Viggiano
56| Herbs to EnhanceMeditation PracticesBy Jayne Stevlingson Tamburello
58| Book ReviewsBy Kristen Butera
8| Contributors
10| EditorialBy Kristen Butera
Yoga Theory& Practice12| Creating a
Meditative LifestyleBy Bob Butera, PhD
14| No Studio Required:Stretch at Your DeskBy Kristen Butera
18| The Yoga of Saying NoBy Stephanie Knox Cubbon
22| Exploring Energetic Openingsin Yoga PracticeLinda Lyng
24| Embodying GenerosityBy Lisa Rand
YOGA LIVING Winter 2013 5
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Learn to Meditate
Meditation for Your Type Training Programwith Tina Devine & Bob Butera
Free Introductory ClassMonday, January 14, 7:30-9 PM
16-Week Course Runs January 21 – May 13, 2013Program Benefits:
• Learn 6 Different Styles of Meditation• Discover/RefineYour Personal Meditation Practice• Join aVibrant, Supportive and Compassionate Community• Give Structure toYour Personal Practice
Program Components:• 16 Group Classes• 16 Email Lessons• 16Video Lectures
Program based on the New Book:Meditation for Your Life by Robert Butera, PhD
Did you know that not all meditation programs work for all people? Discover how you can helpyourself and others find the type of meditation that best suits their personality. Learn a unique systemof sensory mastery in tandem with the 6 basic styles of meditation: breath, mantra, visual,contemplation, mindfulness and conceptual.
111 East Lancaster Avenue | Suite G | Devon, Pennsylvania 19333610-688-7030 | [email protected] | www.yogalifeinstitute.com
YOGA LIVING Winter 2013 7
Michael >>Cheikin | MDis a holistic physician, BoardCertified in PM&R ("Physiatry"),Pain Management and licensedin Medical Acupuncture. Hehas studied alternative healingfor over 30 years and designeda multi-dimensional evaluationand treatment process to identifyand heal the “root causes” ofobscure and chronic problems.Contact him at 610.239.9901or www.cheikin.com.The Pursuit of the UltimateNeurotransmitter Fix page 30
<< KristenButeraE-RYT500, CYT
is the Editor of Yoga LivingMagazine and writer ofeducational articles on Yoga.She is also the Manager of theYogaLife Institute, where sheteaches weekly classes & trainsyoga teachers. Contact her [email protected] Studio Required: Stretch atYour Desk page 14Book Reviews page 58
<< JayneStevlingsonTamburello
has an MS in herbal medicinefrom Tai Sophia and practicesherbal medicine, homeopathicmedicine and nutrition inMedia, PA. Learn more abouther practice online atwww.providencehealthandhealing.comHerbs to EnhanceMeditation Practices page 56
Jay Carlis >>is Vice President at CommunityEnergy, Inc. and responsible formanaging day-to-day operationsfor CEI’s Retail Division. Thisincludes Green Power sales in 22utility territories. He has a MBAin Marketing and SustainableEnterprise from the Kenan-FlaglerBusiness School and a BA inSociology from HaverfordCollege. Learn more atwww.communityenergyinc.com.Making the Natural Choicein Electricity page 36
Mia Bosna >>is the cover artistfor the magazine this issue.She is a freelance illustrator,graphic designer and shamanicpractitioner in Phoenixville.Her artwork and designs areseen in advertising, publishingand fine art galleries.Commissioned art and printsof her work can be found atwww.MiaBosna.com
<< RobertButeraM.DIV., PH.D.
is the director of The YogaLifeInstitute in Devon, Pennsylvaniawhere he trains Yoga teachersand Yoga therapists. A boardmember of the InternationalAssociation of Yoga Therapists(IAYT), he is also the authorof The Pure Heart of Yoga(Llewellyn Worldwide, 2009)and the publisher of YogaLiving Magazine. Learn moreat www.yogalifeinstitute.com.Creating a Meditative Lifestylepage 12
<< StephanieKnoxCubbon
is a yoga teacher and peaceeducator based in San Diego,CA. She is passionate aboutpromoting peace and sees yogaas a fundamental way we cancultivate peace in ourselves andin the world. Contact her [email protected] Yoga of Saying No page 18
Dinneen >>ViggianoE-RYT500, P-RYT,NC, CHHC
is a Yoga Tune Up® CertifiedTeacher, teaching yoga in NYCfor 13 years. A CertifiedNutrition Consultant, HolisticHealth Coach and CranioSacralTherapist, she also helps peopletransition into and maintain aplant-based, holistic lifestylethrough her company,Phytolistic. Learn more atwww.phytolistic.com.Winter Phyto Foods:Leeks & Cabbagespage 42
Lisa Rand >>is a yoga teacher in BerksCounty, PA, where she liveswith her family on a smallfarm. A writer and editor,she is especially interested inspirituality, peacemaking, andsocial justice. Learn more atlighttoreadby.wordpress.com ormaitrimama.wordpress.com.Embodying Generosity page 24
<< Linda Lynglives, writes, and teaches inKimberton, and may be reachedat [email protected] Energetic Openings inYoga Practice page 22
<< BrookeThomas
is a Certified Rolfer® and YogaTune Up® teacher. She is also thefounder of www.somahappy.com,a website dedicated to helpingpeople feel more happy in theirbodies. She sees clients in heroffice in New Haven, CT andcreates long distance learningprograms for those who aren’tlocal to her.Avoiding Sitting Injuries: Six Tipsfor Better Desk Posturepage 26
Anthony >>MichaelRubbo | MHSis a consultant to education andindustry, and the author ofbooks on personal leadershipand meditation. He is currentlywriting a novel and collaboratingon a production that promotesthe spiritual lifestyle. If youhave questions or comments,you can contact him [email protected] Experience of Group Meditationpage 32
8 YOGA LIVING Winter 2013
Doers | Player | Teacher | Representat ive | A Voice | Impetus | Ref lect ion | Learn ing | Imagine
Contributors | Inside YogaLiving
Michael >>Reddy | PH.D. CPCuses Whole-Self wellnesscoaching, Family Constellations,and shamanism to help peopleexperiencing chronic emotionalor physical suffering recoverhealthy, happy lives. He is theauthor of Health, Happiness, &Family Constellations, and anElder who brings a wealth ofknowledge, life-experience, andlove to his healing partnerships.Learn more atwww.reddyworks.comCoach Thyself: Healing Traumawith EFTpage 34
<< Deborah L.Price
is the author of The Heart of Moneyand Money Magic. She is thefounder and CEO of the MoneyCoaching Institute, providingcoaching to individuals, couples,and corporations. Visit her online atwww.moneycoachinginstitute.com.Co-creating a Rich and FinanciallyEmpowered Relationship page 28
Discover Better LivingThroughYoga & Meditation
111 East Lancaster Avenue | Suite G | Devon, Pennsylvania 19333610-688-7030 | [email protected] | www.yogalifeinstitute.com
*Offers valid for new students only. Offers cannot be combined with any other offers or discounts.
Now Offering:Beginners • Intermediate
Vinyasa Flow • Yin • RestorativeMeditation • Kids & Teens
Pre & Post Natal • Private LessonsCorporate Locations
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Winter SpecialOne Month of Unlimited
Yoga Classes for $50**A $99 value.
Offer valid for new students only.Expires March 31st, 2012
YogaLivingYour Healthy Lifestyle Guide
Winter 2013Volume XIV, Issue III
��
PublisherROBERT BUTERA, PhD
EditorKRISTEN BUTERA
Graphic ArtistMARIE KOZLOWSKI
Partners Press, Oaks, PA
Cover ArtistMIA BOSNA
AdvertisingANGELA NEVIUS
Published by:YOGALIFE INSTITUTE, INC.
111 Lancaster Ave.Suite G
Devon, PA 19333610-688-7030
www.yogalivingmagazine.com
Yoga Living, Your Healthy LifestyleGuide, promotes the field of Yoga as ahealthy lifestyle. The practice of aTraditional Yoga program includeseach facet of life. This magazine in-troduces readers to resources for heal-thy living. Please share your copy ofYoga Living with your friends. Contactus at 610-688-7030 or at [email protected]. Advertisers goto www.yogalivingmagazine.com for amedia kit.
The Inner Journey
Afew years ago, I went to yoga retreat where the facilitator asked the groupwhat had prompted us to begin our personal inner journeys. While many ofthe people in the group were able to share a specific life event, I found myself
unable to share anything solid with the group.
The question lingered when I returned home. Time was spent thinking about my formativeyears and all of the wonderful people who shared their knowledge along the way.Between community theater projects, church programs and AP English classes, there
was a lot of discussion on things like life purpose, motivations behind individual actions, the true nature of man andthe spiritual life. And while I may have always been inclined at some level to explore these kinds of topics, I stillcouldn’t say if any of those interactions were where the inner journey actually started. So the question was let go,and trust was placed in the fact that the information would reveal itself when the time was right.
Then a few days ago, I was rearranging a bookshelf and came across a section of poetry books from young adulthood.In the midst of all the cleaning chaos, my attention settled on a copy of Leaves of Grass by Walt Whitman. Upondusting it off and cracking it open, an inscription was uncovered from a very dear old friend:
Christmas, 1988To Kristen – wishing you infinite love and insight as you travel the inner path.
In the first couple of pages, a section colored over in faded pink highlighter called out:
Beginning my studies the first step pleased me so much,The mere fact of consciousness, these forms, the power of motion,The least insect or animal, the senses, eyesight, love,The first step I say awed me and pleas’d me so much,I have hardly gone and hardly wish’d to go any farther,But stop and loiter all the time and sing it in ecstatic songs
My heart was full of joy reading these lines - my mind experiencing the stanza in the present moment, while my soulrevisited the first time the words permeated into a certain level of consciousness. I knew without doubt that this iswhere the inner journey started.Whitman as a poet-guide taught me how to question and search for meaning in life,and ultimately how to live in the mystery.
After that first discovery in 1988, the book became a sort of traveling companion. The poems were read out loudand discussed in detail with my beloveds taking in the summer sun, sitting under a colorful tree in the crisp fall openair, curling up in front of winter fires and laying down next to rushing spring waters. Each exploration honored thecycles of nature, and we appreciated the verses not just in word but also in our intentions around reading them.
In 1992, I came believe that all of the knowledge available to me in that particular place in time had been revealed,and Leaves of Grass found a permanent home on an ever-evolving bookshelf. In the 20 years since that day, the innerjourney as taken me to some unexpected, challenging and incredible places. As Whitman suggested, through theyears, I have come to “Know the universe itself as a road, as many roads, as roads for traveling souls.”
The poetic power of imagination can help us to create a sense of empathy that opens and guides us to transcendour differences. Reading the perspectives of others on the inner journey offers a format to explore concepts and ideasthat might seem contradictory without a need for resolution. This kind of spiritual maturity in learning creates fertileground for a deep connection to self in order to experience personal and collective growth and harmony in the world.
The New Year is the perfect time to consider where we are on the inner journey and reconnect with what hasinspired us along the way, allowing where we have been to inform where we are, as well as where we might beinspired to go.
Or as Whitman would say:
O brave soul!O farther sail!O daring joy, but safe!Are they not all the seas of God?O farther, farther, farther sail!
Your Editor In Joy –Kristen Butera
Letter From the Editor
10 YOGA LIVING Winter 2013
YOGA LIVING Winter 2013 11
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12 YOGA LIVING Winter 2013
MEDITATION CAN BE DEFINED IN ALITERALMANNER AS AN EXERCISEOF FOCUSING THE MIND ON ONE
THOUGHT, IMAGE, FEELING, OR CONCEPT.In the concentration-oriented meditationmethods, the mind focuses on a word, a prayer,a visual image, a spiritual concept, or thebreath. With the mindfulness type of meditation,you may simply set the mind inobserver mode. Each of the literaldefinitions of meditation workstoward a similar goal of quietingthe mind. Another version tothis question could be, "What ismeditation in terms of how itrelates to daily life?" Suddenly,the literal translation of an activity extendsinto the relationship between the practice ofmeditation and life.At this point a tension exists between twoparties—meditation and life. Does practicingmeditation by sitting still each day from fiveto thirty minutes improve your life? Or doesengineering your life in the direction ofsimplicity make you capable of meditating?In other words: Which comes first (thechicken or the egg question)—meditation or ahealthy lifestyle?Let's start from the meditation point of view. Ifyou are going to be disciplined enough to sitstill for an average of twenty minutes a day,that means you have to make sure that you havethe proper food, because you can't concentrateon meditation if you are hungry. You must berested, or you will fall asleep five minutes intoyour meditation. If you haven't exercised, you
will feel antsy during meditation practice.And, if you haven't cleared some free time withyour family members, it will be very frustratingto meditate at home. At work, it is better todecrease any stress-based reactions to keep themind steady for your evening meditation.Pretty much, just sitting to meditate causesyou to balance every aspect of your life.
Let's see how meditation affectsyour life. OK, now you aremeditating and realizing thateven though your body is still,the mind races. Some days itraces more than others. But eachmeditation session, you learnsomething new about yourself
and you feel more relaxed, focused, and peacefulat the end of the session. Due to this peace ofmind, you tend to make better food choices aswell as seem more optimistic. You are eventempered and have avoided arguing over smalldetails. At work, you are better at seeing thelarger picture, so your stress level is down.And, you are sleeping better, which probablyhas something to do with a more stable nervoussystem. Seems as though meditation practicehas altered your approach to life!It is overwhelming that there is a strongconnection between overall healthy lifestyleand meditation practice.So meditation brings a wealth of health, ifyou will, to your life. But what meditationexercise should is best for you personally?My honest answer is for you to discover bytrial and error the type of meditation thatworks best for you. What I want you to do
Creating aMeditative Lifestyle
Yoga Theory & Practice | by Bob Butera, PhD
Creating aMeditative Lifestyle
entire process of the breathing in terms oflife force.
Mantra Meditation: Repeat one word or asyllable in your mind that means something toyou. Keep repeating the same word over andover; you may use the same word for years.
Visualization: Focus on an image—but not ona series of images. For example, if you pick thesky, then just imagine the blue sky or a cloud.Focus on an image alone, as it would be morelike a snapshot that stills the mind versus amovie sequence that distracts the mind.
Intentionality, Prayer/Nature: Use a prayer inany form from your religious background andremain quiet in a listening mode after sayingthe prayer. If in nature, feel the universal"big picture" while contemplating nature.
Contemplative Inquiry: Take an unanswerablequestion and reflect on this question. Exhaustyour active mind's theories and then only sitwith the question. A popular practice is torepeated ask the question, "Who am I?"
Mindfulness: Observe your thoughts andfeelings and notice your reactions to thesame. Continue in a witness mode, justkeep observing with the aim of reducingcritical judgments. �
Yoga Theory & Practice | by Bob Butera, PhD
YOGA LIVING Winter 2013 13
is sell yourself on meditation by trying all themethods for short period durations.Exhaustive research from my days as a YogaTherapy Ph.D. student produced a list of sixmeditation style categories. Each of the sixmethods summarizes one way that the mindcan be focused. The only best method is theone that works best for you. The wish is foryou to be a happier person and a betterperson because you were empowered to figureout a successful meditation practice. Thereafter,you may seek out a group for further inspirationand instruction.
A few tips for your meditation practice:• Find a relatively quiet location but learn how
to not react to unexpected sounds.• Sit upright to avoid sleeping if sitting is
possible. (use a chair if you are not comfortablein a seated position on the floor)
• If you feel any pain, tingling or numbness inyour seated posture, please reposition yourbody so as to cause no harm.
• Generally speaking, the eyes would remainclosed during the exercise and the body in amotionless, seated posture.
• Be careful to notice if you have any increasein negative or anxiety-related thoughts,especially if you are prone todepression or anxiety disorders.
The Six Types of Meditation aresummarized below. Note that theyare listed in no particular order;each method is effective forthousands of people—see whichone quiets your mind:
BreathingMeditation: Simply focuson the breath as it mysteriouslykeeps the body alive. Do not focuson the air itself as it enters andexits your lungs. Focus on the
14 YOGA LIVING Winter 2013
Yoga Theory & Practice | by Kristen Butera
IT’S ALL TOO EASY TO GET STUCK IN A MOVEMENT RUTAT WORK. Sitting in front of a computer for hourson end lends itself to a variety of postural challenges
that can take a big toll on the muscles of neck,shoulders, spine and hips. Bad posture in combinationwith too much sitting can create a sense of brain fogthat hinders our mental capacity as the day progresses.Taking 10-15 minutes every couple of hours to stretchcan help to create better postural awareness, relievetension and stiffness and pain, elevate mood levels andincrease work productivity. Try it and feel the difference!Note: All of the seated stretches in this sequence start withcoming to the edge of the chair and allowing the buttocks toremain on the chair while the backs of the upper thighs arepartially off the chair.
Wrist Circles: Find somelength around the naturalcurves of the spine. Bringthe backs of the wriststogether with the elbowsbend out to the side andfingers pointing downtowards the earth. Withan inhalation slowly rollthrough the wrists andbring the fingertips towardsthe heart and then the
sky as the inside edges of the hand (pinky fingers) cometo meet. With the fingers skyward, close the palmstowards each other and then bring the outer edges ofthe hand (thumb side) to meet. Roll the backs of thewrists towards each other as the fingers turn downtowards the earth again. Repeat the movement in onefluid motion 10-15x.Supported Neck & Spine Extension:Cup the hands at theback of the head, givingsupport where the bump ofthe head meets the neck.Open the elbows out tothe side and lift the chinand breastbone skyward,allowing the weight of thehead to rest heavy intothe hands. Hold for 5-10deep breaths.
Lateral Neck Flexion: Hold ontothe edge of the chair with the lefthand or reach behind the back to holdjust underneath the left elbow withthe right hand. On an exhalation,slowly encourage the right ear to tilttowards the right shoulder. Use yourcontinued exhalations to create arelaxation response throughout the leftside of the neck. Hold for 5-10 deepbreaths and repeat on the other side.
Eagle Arm Isolations: Bend theright arm at the elbow and bring it tothe center of the chest. Take the leftelbow and place the outer right elbowon the inner left elbow. Continue totake the left hand around to reach forthe right thumb or palm if the bodyallows, otherwise let the hands stayapart. With an inhalation, lift the armstowards the sky and with an exhalationlower them back to chest center. Repeat
with the breath in a straight up anddown fashion. For more intensity,take a tiny backbend in the upperbody with the inhalation andarm lift and a tiny forward bend(emphasis on rounding the upperback and spreading out the area inbetween the shoulder blades) onthe exhalation. Repeat for 10-15breaths on each side.
Seated Twist: Inhale to find somelength into the natural curves of thespine, rooting into buttocks andlifting the crown of the head towardsthe ceiling. Bring the arms long bythe ears, slide the shoulder bladesdown the back of the ribcage and holdfor 3 breaths. On the 4th exhalation,rotate through the mid spine/ribcageto the right. Allow the left hand tohold onto the chair armrest or edge and reach the rightarm behind the back, allow it to rest on the back or gentlyreach for the right hip. Hold for 5-10 deep abdominalfocused breaths and repeat on the other side.
No Studio Required:Stretch at Your Desk
continued on page 16
YOGA LIVING Winter 2013 15
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A Mystical Community of Love, Awareness and Bliss.
