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contentsfeatures
PHOTOGRAPHY,CLOCKWISEFROMT
OPLEFT:ISTOCKPHOTO.COM/GLOBALSTOCK;ANN
ELLIOTTCUTTING;iSTOCKPHOTO.COM/MAGONE;MICHAELSCHOENFELD
40| THOSE WHO CAN, TEACH
Your teacher training special report.
By Sue White
52|DONT QUIT YOUR DAY JOB
You might be surprised what your yoga
teacher gets up to outside the studio.
By Katie Brown
56| GOOD FOR YOU
How your practice improves your health.
By Katherine Griffin
68| FUTURE YOGA
Where is yoga headed from here?
By Brook McCarthy
on the coverJanuary 2014
Cover creditsModel: Kino MacGregor
Photography: DAVID MARTINEZ
49
79
56
22
40
92
68
56
17
40
15
TEACHER
TRAINING
ANNUAL
4 Y O GAJOURNAL . COM . AU J A N U A R Y 2 0 1 4
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conscious yogaathletica
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practice34| BASICS
Upward Extended Foot Pose: build core strength
while developing stability and stillness with
Urdhva Prasarita Padasana.
By Nikki Costello
49| HOME PRACTICE
Well grounded: rooting down through theearth lets you stay strong and flexible, even
when life tries to throw you off balance.
By Deborah Burkman
79| MASTERCLASS
Depth perception: use this quieting twist
to pause and check in with your inner life.
By Annie Carpenter
86| ASK THE MENTOR
How important is your voice when teaching?
departments 92| ASK THE EXPERT(S)Our experts share: why I became a teacher
and what I wish I d known back then.
inspiration15| OM
Find your happy place; keep cool with sweet
treats; tame tension in your neck and shoulders;
get outdoors for ultimate health; spot a safe
self-tanner; up your vitamin D levels.
26| LIVING YOGA
Its a womans world: why are more women than
men drawn to yoga? By Katie Manitsas
30| WELLBEING
Bypass burnout: learn to take time out before
you work yourself into a rut. By Diana Timmins
64| ESSAY
What catching pneumonia taught Victoria Penko
about yoga teaching and herself.
contents
PHOTOGRAPHY
,CLOCKWISEFROM
TOPLEFT:
NICHO
LASJ
.SCATURRO
,PHOTURROS2009;SYDNEYTOWEREYE;
iSTOCKPHOTO
.COM
/GLOBALSTOCK;MICHAELWINOKU
R;iSTOCKPHOTO
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/GLOBALSTOCK
90| NEWS AND REVIEWS
Books, DVDs, apps, websites and worthy
causes: our pick of the best.
114 | THE AYJ INTERVIEW
Tibetan Buddhist Robina Courtin on having
the courage to change your thoughts.
By Tamsin Angus-Leppan
travel72| FINDING NEVER NEVER LAND
A traditional Sri Lankan working village offers
a rare yoga retreat experience. By Kris McIntyre
health22| JOIN CLUB MED
The Mediterranean diet just got even better
for you. By Lavinia Spalding
reader offer96| SUBSCRIBE
Subscribe for two years and well add
two bonus issues to your subscription!
January 2014
20
49 92
72 68
6 Y O GA J O U R N A L . C O M . A U J A N U A R Y 2 0 1 4
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editors letter
A teacher affectseternity; he can
never tell where hisinfluence stops
Henry Adams
Both of my parents were high school teachers before they retired.
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BACKGROUNDILLUSTRATION:
iSTOCKPHOTO.COM/MXTAMA
contributors
Brook McCarthyBrook McCarthy is a yoga teacher
and Director of Yoga Reach online
marketing consultancy. She helps
yoga teachers to magnify their
LPSDFW EH EROG LQ EXVLQHVVand bring more people to the
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FRXUVHV DQG HSURJUDPV 9LVLW
YogaReach.com.au or follow Brook
on Twitter @YogaReach.
Kris McIntyreKris McIntyre is a Ryoho yoga
WKHUDSLVW DQG ZULWHU EHVW NQRZQ DV
the host of Australias YOGA TV
which has been syndicated around
the world. She currently teachespublic yoga classes in Sydney and
seasonal yoga retreats with Peppers
6DOW 5HVRUW 6SD LQ 1RUWKHUQ 16:
and Lake Crackenback Resort
& Spa in the Snowy Mountains.
krismcintyre.com
Victoria
Penko9 L F W R U L D
Penko spent
her late teens
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reporting for UK magazines and
79 VKRZ %XW VKH DOZD\V KDG WKH
feeling there was something more
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surfaced when she was offered
WKH FKDQFH WR LQWHUYLHZ IDPLOLHV
of the disappeared for Amnesty
,QWHUQDWLRQDO (YHU VLQFH VKH KDVbeen looking for meaningful ways
to contribute and now works in the
$XVWUDOLDQ HQYLURQPHQWDO VHFWRU
SURPRWLQJ ZDWHU DQG HQYLURQPHQW
programs. Shes also a yoga teacher.
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talk to us
BACKGROUNDILLUSTRATION:iSTOCKPHOTO.COM/BEAKRAUS;13WAYSTOBEKINDER...PHOTOGRAPHY:iST
OCKPHOTO.COM/GLOBALSTOCK
Want to see yourself, a family member,
a friend or even a pet in a future issue
ofAustralian Yoga Journal? Send your
pics (high resolution jpgs are preferred)
...READERS PIC ...
CORRECTIONIn the articleAt the Beach(issue 31, p82) we state that more kid-
friendly yoga sequences are available at overthemoonstudio.com. This is incorrect
the sequences are actually available on the Yoga Education Resources website at
yogaeducationresources.com.au . We apologise for this error.
We aspire to inspire
I picked upAYJ for the first time at
the airport on my way to a meditation
retreat. I have recently incorporated yoga
and meditation into my life to assist with
GHSUHVVLRQ DQG ORZ VHOIHVWHHP , ZDQWHG WRthank you for producing such an inspirational
and aspirational magazine. As someone who is very new to
PHGLWDWLRQ 6DOO\ .HPSWRQV DUWLFOH 2Q WKH 5LJKW 7UDFNhelped me feel more committed and connected to my practice.
Im so relieved to know Im not the only one who has a monkey
mind and often feels frustrated during meditation! Meanwhile,
$OLVRQ 7XUQHUV DGYLFH WR ORRN LQ WKH PLUURU DQG TXLW WKHQHJDWLYH WDON :D\V WR EH .LQGHU WR
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Everything in moderation, DEVROXWHO\ ORYH P\ Yoga Journal WKH
stockpile of editions in my living room
LV FRQVWDQWO\ EHLQJ WKXPEHG WKURXJK IRU
LQVSLUDWLRQ LQWHUHVWLQJ VHTXHQFLQJ UHFLSHV
and motivation to continue and enhance
P\ \RJD MRXUQH\ :KLFK LV ZK\ , ZDV D OLWWOHdisappointed to come across a couple of
WKLQJV WKDW MXVW GRQW EHORQJ LQ Yoga Journal.
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RXW WKHUH WKDW JLYH XV WKH JRRGQHVV RI WKUHH
W\SHV RI IUXLW ,P EDIIOHG DV WR ZK\ \RX ZRXOG
encourage yogis to try a pavlova that includes
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Similarly, we can make myriad healthy
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why would a yoga magazine advise people
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WKH DUWLFOH RQO\ VXJJHVWV D OLWWOH UHG ZLQH DGD\ LVVXH SJ EXW GRHV WKLV ILW LQ ZLWK
the lifestyle of a healthy yogi? Just ask any
UHSXWDEOH QDWXURSDWK ZKHWKHU WKH UHVW RI RXU
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OHDVW D IHZ DOFRKROIUHH GD\V SHU ZHHN
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needs to start incorporating the same sort of
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XS IURP DQ\ RQH RI WKRXVDQGV RI JORVV\WUDVKmags. I want to continue looking forward to
EHLQJ LQVSLUHG E\ HYHU\ SDJH RIAYJwhen it
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magazine to drift into the same category as
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MIA MARTIN
Ed: Thanks for your feedback, Mia. Im a
firm believer in enjoying the wonderful life
Ive been blessed with, and think that the
pavlova in question (as the recipes states)
should be saved for special occasions, when
a little enjoyment is warranted. Also, a glass
of red wine a day has been shown to offer
health benefits, but if you dont want to drink
This months winning
letter has scored
Sarah a $150 Eco
Yoga Store voucher.
Email your letter to
or snail mail it to
PO Box 81,
St Leonards,
NSW 1590.
Include your
full name andaddress. Prizes
available to
Australian and NZ
residents only.
it, you dont have to all the more for me!
But seriously, Yoga Journal is for everyone,
and our aim is to provide a holistic view of
a healthy lifestyle that includes diet and
health as well as asanas and meditation.
WRITETOUSANDWIN!
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Crane Pose. Because it takes
concentration and strength.
And I feel I have achieved
something after Ive done it.
KRISTIN TUCKER
Ardha Chandrasana because
I am half the moon!
LUCY ALEXANDER
Tree for me. As I see how
strong and flexible trees are
and I visualise I can take on
all the beautiful qualities of a
tree when I am in this pose.
LESLEY CHRISTIAN
Urdhva Dhanurasana.
Confronting, difficult
and grunt-eliciting but
a fabulous confidence
building, strengthening
and releasing asana.
AILEEN DAVID
Savasana - if I can stay still
for Savasana Ive nailed my
practice!
KERRY LAMONT
Headstand, king of asanas...
because it makes me
appreciate life more when
upside down.
AYMAN KHATIB
Handstand, nothing like
changing your perspective
and realising your strength.
NEEN WAT
Happy Baby - dont care
bout nuthin when Im
doing happy baby.
KIMMIE CLINEN
Any arm balance that I nail.
Because its an arm balance,
and because I nail it.
HELEN JOHNSON
Join us on FB!
facebook.com/
australianyogajournal
PHOTOGRAPHY:COLOURIMAGE:HEIDIBRINSMEAD;BLACK/WHITEIMAGE:COURTESYOFCHANNELNINE;PHOT
O
FRAMES:iSTOCKPHOTO.COM/SUBJUG
...WE ASKED ...
:KDW WLPH GR \RXlike to practice?
I like to do my yoga practice
before bed in the evening.
Gets the days events
processed and makes for a
good nights sleep.
RUTH HULBERT
Its different every day
and doesnt always involve
rolling the mat out.
ANNA K ELLY
Any time, but particularly
early morning when
everyone else is in bed so I
can find my peace.
JILL GREENSMITH-TUCKER
Join our 3750+ Facebook friends! Like us
at facebook.com/australianyogajournal
We want to hear from you! Email your thoughts, photos,ideas and requests to [email protected]
you tell usWe asked our Facebook friends: which pose makes you feel powerful, and why?
The most popular pose was Warrior II because, as teacher Marcus Felicetti says, Thats
what its designed to do. You open the body up and stand firm, squeezing the earth, feeling
the kinetic energy rising into your sacrum, which is the source of your physical power.
But there were plenty of other responses, with interesting reasons behind them:
Vale, Roma BlairAll of us here atAustralian Yoga
Journalpay tribute to the mother
of yoga in Australia, Roma Blair, who
has passed away at the age of 90.
Roma (Swami Nirmalananda) died on
Tuesday, November 5, 2013, in Burleigh
Heads, Qld, after becoming critically ill.
A successful model, Roma was only 18
and living in Java during WWII when she
was taken as a POW by the Japanese. She
was held in an internment camp for threeand half years, during which time she gave
birth to a son and suffered from severe dysentery. After the war,
plagued by ill health and nightmares, Roma was introduced to yoga.
After returning home to Australia, she started the Roma Blair
Yoga Clubs and brought yoga to the homes of millions of Australians
through her national TV show Relaxing with Roma. In 1967 she
founded the International Yoga Teachers Association, headquartered
in Sydney, the first association to professionally train yoga teachers
as a non-profit registered organisation. At the age of 43, Roma
became Australias first female swami.
Earlier this year Roma told Yoga Journal, If I went to God tomorrow
I know what I can and Im quite happy and Im quite prepared for it.
J A N U A R Y 2 0 1 4
talk to us
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PHOTOGRAPHY:CLOCKWISEFRO
ML
EFT:DAVIDMARTINEZ:ANNABELLEBREAKEY;MICHAELWINOKUR;KATRINENALEID
next issueSummers in full swing, and
Yoga Journalis loving life.Join us for new inspiration,
better health and poses to
challenge and empower:
Lengthen your spine and
expand your breath with
Extended Side Angle Pose
Strengthen your bones
with food
Release tension and
find stillness at the endof a busy day
Australian Yoga Journal
February/March 2014 issuegoes on sale Thursday,
January 13. Grab your copy
or subscribe today!
Subscribe to our printor digital version.See page 96 or visityogajournal.com.aufor more information.
02 6161 1462 courses@
dru.com.au www.dru.com.au
Want to be ayoga teacher?
Make it Dru!
YOGATransform your life with yoga. Be who you want to be!Dru Yoga Teacher Training
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BACKGROUNDILLUSTRATIONSTHROUGHOUTOMS
ECTION:iSTOCKPHOTO.COM/MARINAMIK;PHOTOGRAPHY:
MICHAELSCHOENFELD
om
embracing the elementsKim Rintel (pictured here in Salt Lake City, US) has taught in the US and now in Australia where
she teaches Vinyasa yoga, Trauma Sensitive yoga and meditation in Victoria. "Yoga is life and
life is yoga, to me both are a constant balance of my external and internal environment," she
says. "I like to take in what's around me and mesh that with whats going on within my mind
and body. Doing yoga outside feels like a deeper and more heart-opening experience."
YOGA STARS Want to see your photo here?
Send your pics to [email protected]
J A N U A R Y 2 0 1 4 Y O G A J O U R N A L . C O M . A U 1 5
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HAPPY PLACEThe latest science offers some simple
things you can do to beat stress
Results of a study published in
the journal Psychological Science
showed that breaking into a
genuine smile, one that engages not just the
muscles around the mouth but also those around
the eyes, can measurably lower your heart rate
after a stressful event. Whether you feel happywhile smiling doesnt matter, says lead author
Tara Kraft, a doctoral candidate in clinical
psychology at the University of Kansas, US.
Muscle activation alone does the trick.
SMILETHERAPY
in good companyRecent research at the University of Hawaii, US, shows
that stress can be as contagious as the common cold.
We pick up the negative attitudes and even the
negative body language of stressed-out friends,
family members and colleagues. Pay careful attention
to the emotions you experience in anothers company,
says psychology professor Dr Elaine Hatfield, the
studys lead author. If theyre negative, dont take
on too much. And if theyre positive, seek out that
persons company.
be here now
According to new research done at the
Center for Mind and Brain at the University
of California, Davis in the US, focusing on
the present moment can significantly reduceyour levels of the stress hormone cortisol.
If you start rehashing the past or worrying
about the future, try drawing your attention
back to the present by focusing on the
sensations of your own breath,
recommends lead author Dr Tonya Jacobs.
According to Dr Mathew White, a lecturer
at the University of Exeter Medical
School in the UK, looking at water is a mood enhancer.
Water feels good to us perhaps because 60 per cent
of the human body is comprised of it and because we
gestate in amniotic fluid. Visiting the ocean may have
more of a calming effect than being near a river, lake or
stream. And the positive effects could be cumulative
over multiple visits, says Dr White. If you cant get to
a body of water, try adding a water element to your
backyard or verandah.
A new study published by Swedens University
of Gothenburg found that as choir members
sing together their heartbeats begin to
synchronise, which results in a calming effect on the
mind and body. Other studies have shown that singing
releases feel-good endorphins. And
a 2010 study by researchers in the
United Kingdom and here in
Australia found that singing lowers
levels of depression and anxiety
and improves a general sense of
wellbeing in the elderly. The
respiration involved in singing
slows down the heart rate and
calms the nervous system, says
Gothenburg study author Dr Bjrn
Vickhoff. Someday, we may even
have prescriptions for stress that
include recommended songs
likely those that have a slow, easy
tempo and are especially relaxing.
LP PRUH WKDQ RN
Carnegie Mellon University, US, released a new study that offersthe first proof that self-affirmation can protect against the
negative effects of stress. Study subjects suffering from chronic
stress solved 50 per cent fewer test problems than those who were
under less stress. But when the stressed-out subjects completed
self-affirmation activities, such as writing about healthy personal
relationships or other matters that were important to them, they
performed just as well as their less-stressed counterparts, perhaps
because they felt calmer and more confident, says study co-author
Janine Dutcher. Before a test, annual performance review or first
date, remembering your personal values can help you to focus
and succeed, she suggests.
DIVE IN
GLEECLUB
wellness
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When filling
moulds, leave about
half a centimetre at the
top of the mould, to
allow for the mixture
to expand.
Use freshly-
squeezed juices like
OJ for added sweetness
and flavour,
or milk or soy for creamy
mixes. Coconut wateror coconut milk
work, too.
Use ice block moulds
made with BPA-free
plastic, such as Tovolos
range (visitshopnaturally.com.au).
Very juicy fruits,
like melons, have a
high water content and
may not need extra liquid to
pure. If you start with
frozen fruit, you may need
to add up to cup
more liquid.
PHOTOGRAPHY:iSTOCKPHOTO.COM/MAGONE
food
beauty barThe seasons coolest treats are loaded
with good-for-you antioxidants and
no added sugar
In a blender or food processor,
combine 2 to 3 cups
fresh fruit chunks
and to cup
juice or milk. Blend
until smooth, or
pulse until slightly
chunky. Spoon into
ice block moulds,
insert sticks and
freeze for six hours
or overnight. Makes
six to eight iceblocks.
J A N U A R Y 2 0 1 4 YOGAJOURNAL . COM . AU 1 7
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tension
tamerStrengthen and release to easeneck pain
If you have tightness or tension in your neck,
certain poses can be difficult, and practising
them out of alignment could lead to injury. Yoga
teacher Desire Rumbaugh, creator of the DVD
Yoga to the Rescue for Neck and Shoulders, says
the best way to ease tightness or pain in the neck
is to address it at its roots in the upper back and
shoulders. Many daily activities have us hunching
over and rounding forward. The result of this is
a collapsed chest and tight shoulders, which pull
on the neck. Yoga can help by strengthening
the upper back to maintain the spines natural
curves and by stretching the chest and front of
the shoulders to release the neck.
To let go of tension in the neck, shoulders, and
upper back, hold each of the poses below for five
breaths, says Rumbaugh. Adjust if you feel strain
in your neck or shoulders.
Text neck. Its a term
coined by chiropractor Dr
Dean Fishman to describe
a particularly modern
form of neck pain caused
by bowing your head over your text messages.
6PDUWSKRQHV DUHQW WKH RQO\ FXOSULWV ORRNLQJ
down at a tablet or anything else in your hands
for an extended period can put pressure on your
neck and lead to stiffness and discomfort.
Harvard ergonomics professor Dr Jack
Dennerlein, author of a study on the ergonomics
of tablet use, suggests using a stand, especially
when youre using it for an extended period of
WLPH &KRRVH RQH WKDW DOORZV \RX WR JR KDQGVIUHH
and puts your device in a position that doesnt
require you to bend your neck to look down. For
shorter sessions, change positions often. And
try not to get so immersed that you ignore the
twinges that tell you its time to look up.
Smarter
device use
can keep your
neck pain-free
TENSION-RELEASING POSES
Wide-Legged Standing
Forward Bend
Hold a belt if your shoulders are
tight. Reach your arms forward.
Downward Facing Dog Pose
Rest your forehead on a block
to release the neck. Keep arms
active and chest open.
Supine Twist
Expand your chest and let your
inner shoulders gently stretch.
HEADS UP
Childs Pose
Place your arms and forehead on
a bolster, allowing your neck to rest
in a neutral position.
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body
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into the wild Seeking a path to good health?Get yourself outsideStep into a dappled glade. Inhale the fresh air. Gaze
up through the branches and feel your tension melt
away. Researchers already know that a walk in the
woods has measurable benefits for the brain and
body. But a recent study by scientists in Zhejiang
Province, China, goes further, finding that time
spent in the wild may actually prevent disease.
Researchers sent 10 young men on a two-day
trip to the lush Wu Chao Mountain forest; another
10 went to a nearby city. The groups stayed in
comparable hotels, ate the same meals and walked
outside for about three hours each day. In the end,
the forest group had lower levels of natural
chemicals that promote high blood pressure and
inflammation, less evidence of oxidative stress
(the unchecked activity of free radicals) and
more white blood cells linked to immunity. They
also reported feeling less anxiety, depression,
anger, and fatigue and having more vigour
than the less fortunate urban group.
Did you love Babar the elephant as a kid? Well, he's all grown up now and loves
his yoga, just like you. Get yourself one of these adorable Babar tote bags from
Out of Print Clothing (US$18, outofprintclothing.com), which celebrates the
world's best stories through fashion and design. For every product sold, Out
of Print donates a book to a community in need through Books For Africa.
ELEPHANT POSE
PHOTOGRAPHY:iSTOCKPHOTO.COM/IBUSHUEV
outdoors
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ACINGPAGE:iSTOCKPHOTO.COM/ALEKSANDARNAKIC
beauty
thesafersafe tan
How to get the safest glow sans sunshine
How safe is that sunless tanning mousse
youre currently massaging in? Many
tanners on the market are laden with
ingredients that really have no place on
your skin, but there are healthier options.
Harsh chemicals such as certain oils,
SDUDEHQEDVHG SUHVHUYDWLYHV ILOOHUV DQG
fragrances can all be irritating to the skincausing topical dermatitis, aggravating
allergies and sensitive skin, says Kimmie
Worley, managing partner of Chocolate
Sun, available at iamnaturalstore.com.au.
Some chemicals in beauty products
have even been linked to cancer and
immune dysfunction, so the fewer
chemicals in your product, the better.
Look for products that use pure and
natural ingredients, adds Worley.
Aust ra lian bra nd Ec o Tan wa s
founded by Sonya Driver when her
sister's melanoma diagnosis pushed her
to research safe tanning options. She was
stunned to learn safe tanning was a loose
term in the world of tanning marketing.
I was determined to develop a safe
tanning option for her, she says.
Eco Tan made Australian history by
becoming the first tanning company to be
certified organic. The colour is made from
FDFDR FKRFRODWH VR WKHUH DUH QR JUHHQ RU
orange tones present and the formulations
are free of nanoparticles so they dont
break the skin barrier and enter the blood
stream. Instead it works on the outer dead
layers of the skins surface only.
Thes e ar e al l smal l step s so me
savvy companies are making in
replacing chemicals in tanners with
natural alternatives. But be mindfulRI JUHHQ ZDVKLQJ PDUNHWLQJ VSLQ
used to deceptively claim a product is
HQYLURQPHQWDOO\ IULHQGO\ XUJHV 'ULYHU
Our skin is our largest organ, and
much of what we put onto it gets absorbed
into the blood stream, Driver says.
Here are some ingredients to look out for:
tSynthetic colour pigments made from
coal tar. Animal studies have shown
almost all of them to be carcinogenic,
warns Driver.
tFragrance can indicate the presence
of up to 4000 separate ingredients, many
toxic or carcinogenic, Driver adds.
tPropylene glycol. In a nutshell its a petrol
chemical that penetrates the skin and can
weaken protein and cellular structure.
The jury is stil l out on using tanners
during pregnancy, adds Worley. Speak
directly to your doctor to have them give
their approval for any skincare routine
or treatment you may want to partake in
during pregnancy, she says.EMMA BANGAY
SAFER TANNERS TO TRY
Eco Tan Organic Invisible
Tan, $34.95, ecotan.com.au
Lavera Organic Fake Tan
$34.95, nourishedlife.
com.au
Santorini Sun
Everyday Gradual Tan
Moisturiser$23.95,
santorinisun.com
Solar Translucent
Bronzerby Vapour
Organic Beauty, $36,
iamnaturalstore.com.au
Chocolate Sun
$44, iamnatural
store.com.au
2 0 Y O G A J O U R N A L . C O M . A U J A N U A R Y 2 0 1 4
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Vitamin DThe sunshine vitamin
Vitamin D is essential for maintaining strong bones andmuscles, as well as overall health and wellbeing. Unlike other
vitamins and minerals the amount of D found in foods is very
small, so its very hard to get what you need from your diet.
The best way to get D is to expose your bare skin to
sunlight ultraviolet radiation from the sun is necessary for
the production of vitamin D in your skin but you can also
get D from supplements if youre running low or youre
worried about exposing your skin to the sun.
In summer, a few minutes of sun on your face, arms and
hands is plenty. Regular exercise can also help your body to
produce vitamin D.Vitamin D deficiency might not have any obvious
symptoms. If youre worried, ask your doc for a blood test.
73Percentage of
Australians who
have low levels
of Vitamin D, according to
Professor Michael Holick
from Boston University, US,
a translational physician-
scientist.
health
J A N U A R Y 2 0 1 4
TEACHER
DISCOUNTTo honour all the amazing Yogateachers out there doing a
fantastic job of bringing Yoga
to the people...
TEL 02 8005 0538www.ecoyogastore.com.au
CALL OR EMAIL US TO PLACE YOUR ORDER
Kits and Bodha clothing not included.
Teaching qualitfication required.
OFFER ENDS 15 MARCH 2014
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eating wisely
For breakfast tomorrow, how about a bowl of tangy Greek
yoghurt topped with fresh apricots, almonds and a drizzle of honey?
For lunch, how does a peppery rocket salad with cucumbers,
radishes, feta, mint and olives sound? Or a hearty pumpkin soup
with tomatoes, turmeric, cinnamon and coriander? Dinner might
EH RUHFFKLHWWH WKH VPDOO SDVWD GLVFV IURP 3XJOLD WKH KHHO RI WKH
,WDOLDQ ERRW FRRNHGal dentewith chopped broccoli rabe or rapini,
EODQFKHG XQWLO MXVW FULVS\WHQGHU DQG WRVVHG ZLWK H[WUD YLUJLQ ROLYH
oil, minced fresh garlic, hot red chilli and lemon zest.
If these dishes sound delicious, its because they are. If they sound
KHDOWK\ LWV EHFDXVH WKH\UH H[DPSOHV RI WKH 0HGLWHUUDQHDQ GLHW
Of course, this probably isnt the first youve heard of this diet,RIWHQ UHIHUUHG WR DV WKH ZRUOGV KHDOWKLHVW 0HGLWHUUDQHDQ FXLVLQH
has been a source of interest since the 50s and 60s, when nearly
12,000 men from seven countries participated in a celebrated
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elements of cuisines from Italy, Spain, Greece, Southern France
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IUXLWV ILVK JUDLQV OHJXPHV QXWV FKHHVH DQG ROLYH RLO 0HDW VXJDU
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A multitude of studies have since reported the diets long list of
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ingredients are accessible and the recipes are surprisingly simple.
HEALTHY HEARTS AND MINDS
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health but also by fresh culinary influences that broaden its appeal.
A recent clinical trial tracked 7447 participants with major
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One of the worlds oldest and most healthful
cuisines just got easier and more delicious
By Lavinia Spalding
joinclub med
PHOTOGRAPHY:M
ARKROPER,2013
22 YO GAJOURNAL . COM . AU J A N U A R Y 2 0 1 4
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VEGETABLE BAKE (BRIAMI)
SERVES 6
1 medium eggplant,cut into large cubes
salt
2 medium zucchini, cut
into 1cm slices
2 medium carrots,cut into 1cm slices
250g broccoli, cut into large florets
250g cauliflower, cut into large florets
3 small brown or red onions,cut into quarters
3 medium potatoes,
cut into 1cm slices
2 small red capsicums,cut into large chunks
2 cloves garlic
cup extra virgin olive oil
3 medium tomatoes,blanched and peeled
(or
1 x 440g can whole peeled tomatoes)
1 cup hot water freshly milledsea salt, to taste
freshly ground black pepper,
to taste
dried oregano, to taste
crusty bread, to serve
Method
1 Preheat oven to 180C (160C
fan-forced).
2 Place eggplants in salted water for
20 minutes to draw out bitterness,
then drain.
3 Place drained eggplants, zucchini,
carrots, broccoli, cauliflower, onions,
potatoes, capsicum, whole peeled
garlic cloves and olive oil in a large
baking dish on the stovetop and saut
over medium heat for 510 minutes
(do not brown).
4 Add tomatoes and hot water and mix
well, then season to taste, add oregano
to taste and bake for 30 minutes,
checking regularly and adding extra
hot water if necessary.
5 When vegetables are cooked and
sauce is thick, serve with crusty bread.
The Mediterranean Diet
($34.99) is published by
Pan Macmillan Australia.
J A N U A R Y 2 0 1 4 Y O G A J O U R N A L . C O M . A U 2 3
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New England Journal of Medicine, found that
people with previous coronary incidents
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to 50 per cent higher risk of heart attack
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In fact, the evidence from the first fouryears of the study was so strong that the
researchers decided to end the trial early.
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ODUJHVW RI LWV NLQG WR GDWH SXEOLVKHG
in the journal Neurology suggests that
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may help stave off dementia. Four years
after more than 17,000 men and women
shared data about their diet, the study
reported that those who adhered to the
0HGLWHUUDQHDQ GLHW ZHUH SHU FHQW
OHVV OLNHO\ WR KDYH H[SHULHQFHG FRJQLWLYHproblems such as memory loss.
Studies have also shown that the diet
promotes a longer life in general and,
specifically, reduces the risk of diabetes
and bowel and prostate cancers.
THOU SHALT BE HEALTHY
Dr Catherine Itsiopoulos, associate
professor in dietetics and human nutrition
DW /D 7UREH 8QLYHUVLW\ LQ 0HOERXUQH
KDV EHHQ VWXG\LQJ WKH 0HGLWHUUDQHDQdiet for more than two decades. Dr
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parents, has put together a cookbook
called The Mediterranean Diet 3DQ
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VRPH RI WKH H[DFW PHDOV VKH KDV XVHG LQ
the numerous studies she has undertaken
to illustrate the diets protective effects
against diabetes and heart disease.
In addition to her recipes, eating plans
and general dietary advice, Dr Itsiopoulos
has developed 10 commandments of
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understand what it involves.
Dr Itsiopouloss 10 commandments:
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100g leafy greens, 100g tomatoes
DQG J RWKHU YHJHWDEOHV SHU GD\3Include at least two legumes meals
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such as Atlantic and Australian salmon,
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canned sardines and canned salmon.
Canned tuna is not as high in the
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good choice to include in your fish serves.5(DW VPDOOHU SRUWLRQV RI PHDW EHHI ODPE
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8Include wholegrain breads and cereals
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IUHH GD\V D ZHHN10Have sweets or sweet drinks for special
occasions only.
BEYOND CLUB MED
Its hard to imagine improving upon
this path to wellness, but leave it to
the renowned holistic health writer Dr$QGUHZ :HLO IRXQGHU DQG GLUHFWRU
of the Arizona Center for Integrative
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8QLYHUVLW\ RI $UL]RQD 86 WR FUDQN XS
the diets nutrition quotient and make
it tastier and more accessible. Dr Weil
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successful chain restaurant and authored a
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GLHW EXW ZLWK D IHZ VSHFLDO WZLVWV
While researching his book on ageing,
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WKDW PDQ\ FKURQLF GLVHDVHV EHJLQ DV ORZ
level inappropriate inflammation.
It seemed the most important
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longevity and reducing the risk of serious
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template but added Asian influences and
tweaked it to make it especially powerful
IRU FRQWDLQLQJ LQIODPPDWLRQ
If you already eat healthily, following
Dr Weils instructions wont be a stretch.
Start by eliminating processed foods, filling
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from apples and artichokes to blueberries,
beetroot and bok choy. Kick the breadhabit and stick with true whole grains like
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spikes. If you can roll a piece of the bread
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digest too quickly and is best avoided. Dr
Weils eating plan does allow for organicpasta, but its always cooked al dente
again, the impact on blood sugar is lower
when pasta is really chewy.
Instead of red meat and poultry, says
Dr Weil, opt for vegetarian protein
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free to indulge in moderate amounts of
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virgin olive oil, which contains polyphenolsthat can lower disease risk.
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Dr Weil advises. Its the one associated
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inflammatory component.
When considering meal preparation,
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temperature techniques yield the best
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canola or grapeseed. For fish and vegies,
steaming works beautifully and preserves
nutrients well.
You might also be surprised by how
delicious raw ingredients can be: one of
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with garlic, red capsicum and pecorino
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salt for 15 minutes, the kale becomes
24 Y O GAJOURNAL . COM . AU J A N U A R Y 2 0 1 4
eating wisely
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six to skip and stock
To follow Dr Weils approach, avoid foods that promote inflammation and choose ones that keep inflammation at bay
SKIP
STOCK
Processed oils like cottonseed,
soybean and peanut
High-glycaemic tropical fruits like
bananas, pineapple, mango and papaya
Refined, processed and manufactured
food, including quick-digesting carbs like
bread, white potatoes, crackers, chips
and pastry
Coffee
Sugar even juice. Fruit juice is a
concentrated sugar source, Dr Weil says,
not that different from soft drink in its
impact on blood sugar.
Red meat and poultry
Whole grains and cracked grains
Plain dark chocolate, which is low in
sugar, provides a healthy fat and
contains beneficial antioxidants
Tea white, green or oolong
Cool-climate fruits like berries,
cherries, apples and pears.
Oils the best choices are extra virgin
olive, coconut, grapeseed, organic
expeller-pressed canola, avocado,
sesame and palm fruit.
Oily fish high in omega-3 fatty acids,
like wild salmon, sardines and herring, or
an algae-based supplement with both
DHA and EPA, plus vegetarian omega-3
sources like flax and hemp seeds.
Youll need
375g filo pastry
1 tablespoons olive oil
250g feta cheese, crumbled
4 eggs lightly beaten
300ml low-fat milk
Method
1 Oil a rectangular baking dish. Preheat
oven to 200C (180C fan forced).
2 Place 2 sheets of filo pastry on
a bench and brush top layer only
with a little olive oil.
3 Place filo sheets on oiled baking dish.
4 Scatter some feta lightly over the
pastry.
5 Repeat steps 34, layering each new
pair of filo sheets over the last, until
all the filo and feta have been used.
Put a layer of pastry on the top.
6 Using a sharp knife, cut the pastry into
squares, through all the layers.
7 Mix eggs with milk and pour over pie,
then set aside for 10 minutes until egg
mixture has soaked into pastry.
8 Bake for 2530 minutes or until golden
brown on top.
tender and loses its bitterness, resulting
in perfectly succulent salad greens.
From astragalus root to zaatar, herbs
and spices also play a starring role in Dr
Weils food philosophy.
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RI UHVHDUFK LQWR WXUPHULF DV D QDWXUDO DQWLLQIODPPDWRU\ KH VD\V
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antibiotic, also rank highly. Fresh is always
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a tightly sealed jar in the fridge. As you
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try shifting your view of herbs and spices:
WKH\UH QRW MXVW IODYRXU WKH\UH IRRG
Where Dr Wei l modif ies the
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DQ $VLDQ WZLVW %UXVVHOV VSURXWV DUH VWLUIULHG ZLWK WDPDUL VDXFH ORQJ JUHHQ EHDQV
with sesame and citrus. He makes liberal
use of Asian mushrooms, too: shiitake,
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FDQFHU DQWLYLUDO DQG LPPXQLW\HQKDQFLQJ
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savoury fifth taste of umami to the palate.
When you start eating this way, you
GRQW IHHO GHSULYHG KH VD\V
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26 Y O GAJOURNAL . COM . AU J A N U A R Y 2 0 1 4
living yoga
BACKGROUNDILLUSTRATION
THROUGHOUT:iSTO
CKPHOTO.COM/SIMON2579
it s awomans worldWhy are more women than men drawn to yoga?
Katie Manitsasinvestigates
Show up to a yoga class anywhere
in the developed world, from New York
to Sydney, and youre likely to find morewomen in attendance than men. If youve
chosen a more dynamic form of yoga such
as Bikram or Ashtanga you might have a
more even split; but delve into the more
esoteric teachings or the less strenuous,
and women will tip the balance pretty
much the world over.
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LV WUDGLWLRQDOO\ D PDOH SUDFWLFH 6RPH
scriptures suggest women cant attain
HQOLJKWHQPHQW DSSDUHQWO\ WKH EHVW
they can hope for is to reincarnate nextWLPH DV D PDQ
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Eileen HallAge: 57Practising yoga: 35 years
Born: Australia
Style of yoga taught
and practised: I was
traditionally taught and
certified in Iyengar yoga
by BKS Iyengar for seven
years. Then I stepped over
to the Ashtanga yoga
method as taught by
K. Pattabhi Jois.
Favourite yoga philosophy
teaching: The Bhagavad
Gita. I read it over and over
for its insights to right
livelihood in the here and
now. The yoga practitioner
whose mind is unbridled can
never attain self-realisation.
Only one who has mastered
the self and who strives
by right means is assured
of success.
J A N U A R Y 2 0 1 4 YOGAJOURNAL . COM . AU 27
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Guru Jivan
(Renee Goodman)Age: 60
Practising yoga: 45 years
Born: USA, now living in Melbourne
Style of yoga taught and practiced:
Kundalini yoga as taught by Yogi
Bhajan.Favourite yoga philosophy
teaching: If you cant see God in
all, you cant see God at all, Yogi
Bhajan.
than an emotional one, and are looking
for instant results in an exercise regimen.
But plenty of women feel the same way.
Perhaps one difference between menand women might lie in womens ability
to persist and break through emotional
challenges rather than give up when feeling
confronted. Women may be more resilient
to the challenges that starting out in yoga
can present, because in general they adapt
better to change than men. Physically, a
woman goes through a greater and more
intense cycle of developmental and
hormonal changes in her life. Plus, many
women give birth to life, and all the ups and
downs that come with it.Our yoga and spiritual practices
throughout our lives should support us
in each phase, says Guru Jivan, a yoga
teacher who has taught and practised
.XQGDOLQL \RJD DV WDXJKW E\
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Eve GrzybowskiAge: 68
Practising yoga: 42 years
Born: Chicago, US, and now lives
on Mitchells Island, NSW.
Style of yoga taught and practised:
Ive been influenced by the yoga of
B.K.S. and Gita Iyengar, Donna Farhi,
Judith Lasater, Donald Moyer,
K. Pattabhi Jois all of these filtered
through my life experience to create
I guess what you could say is Eve yoga.
Favourite yoga philosophy teaching:
Patanjalis SutraI:2 and I:3. Yoga is the
stilling of movement in the mind; and
Then pure awareness can abide in its
very nature.
J A N U A R Y 2 0 1 4 YOGAJOURNAL . COM . AU 29
yoga in the developed world, when we
get to the top of the ladder , theres
a stronger male presence. Many of the
superstar yoga teachers are male,
SDUWLFXODUO\ LQ WKH 86 ,W VHHPV WKDW \RJD
has followed in the footsteps of many
LQGXVWULHV DQG DOWKRXJK IHPDOH DQG PDOH
teachers will usually be paid the sameDPRXQW IRU WKH VDPH ZRUN DW WKH WRS
there appears to be more space for men
than is reflected by gender split of regular
yoga practitioners in the Western world.
Why this is so is a huge question that
delves into the arena of feminist politics
in a way the limitations and word count
of this article couldnt hope to explore
properly. But, just as in other industries
and professions, one of the reasons why
ZRPHQ DUH VR SRRUO\ UHSUHVHQWHG LQ KLJK
level positions is due to their choice totake time off work to have children.
The other factor is that teaching yoga
LV RIWHQ D VHFRQG FDUHHU D VLGHOLQH WR
WKHLU GD\ MRE VHH S IRU PRUH RQ WKLV
Other people become a yoga teacher after
leaving the corporate world or another
type of more stressful employment
behind. And part of this lifestyle change
often includes a lessening of ambition.
Yoga as a practice is always changing,
DOZD\V HYROYLQJ DOWKRXJK WKH HVVHQFH RI
the teachings remain the same. The coreof yoga is in its philosophical backbone
but the interpretations of the practice
throughout history and within different
cultural contexts must surely take into
account who is doing the practice.If women dont honour and nourish the
phases and cycles of their lives they will
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D GLVVHUYLFH 3HUKDSV WKH ELJJHVW OHVVRQ
WR OHDUQ LV WR OHW JR RI RXU FROOHFWLYH JRDO
oriented culture and soften into being
rather than achieving.$ OLIHORQJ SUDFWLFH UHPRYHV WKH QHHG
and desire to achieve, allowing you to
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$VKWDQJD \RJD WHDFKHU RI RYHU \HDUV
Through this comes awareness as we age,
transform and evolve.
PHOTOGRAPHY:LINDADAWSON
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wellbeing
As another year drawsto an
end, some yoga teachers may breathe
a secret sigh of relief at the looming
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may continue teaching the eager
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wellbeing
online/technicalresources
If freedom and finances
dont stretch far enough to
attend regular classes in
person, mobile phone apps
like Yoga Studio, All-in
YOGA and Daily Yoga (All-
In-One) offer accessible
alternatives. The internet
also offers a range of
general support to keep
you connected, including:
yogaclassplan.com
teachasana.com
90monkeys.com
facebook.com/
APlaceForYogaTeachers
charlottedodson.tv
yogaglo.com
myyogaonline.com
yogadownload.com
yogatoday.com
yogapad.com.au
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EXTRACharlotte Dodson is kindly
offering all AYJreaders
FREEmembership valid for
one month from the date of
registration to access her
online classes, live chats and
tips. Visit charlottedodson.tv/
promotionsand enter code
AYJ-EXCLUSIVE before
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As a yoga student,you can learn to build core strength without doingFUXQFKHV ,Q D WUDGLWLRQDO VLWXS \RX ZRXOG OLIW WKH KHDG DQG VKRXOGHUV RII
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basics
core values
(upward extended foot pose
urdhva prasarita padasana
urdhva = upward; prasarita = extended;pada = foot; asana = pose )
Tone your mid-section and draw on your inner strength
By Nikki Costello
move fromthe centreCore work in yoga is not
isolated movement. You
work from your centre
in relationship to the
effort of your arms and
legs. Learning to
connect the work of the
limbs to the core is the
key to practising more
advanced poses such
as arm balances and
inversions.
RELAX YOUR
NECK AND FACE
ENGAGE THE
ABDOMINALS
3 4 Y O G A J O U R N A L . C O M . A U J A N U A R Y 2 0 1 4
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FULLY EXTEND
YOUR LEGS
SLOWLY LIFT AND
LOWER YOUR LEGS
J A N U A R Y 2 0 1 4 Y O G A J O U R N A L . C O M . A U 3 5
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STEP 1Bend the legs toward the
DEGRPHQ NHHSLQJ WKH
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SET UP
& Lie on your back, with your legs fully
extended along the floor.
& Stretch your arms alongside your body
and turn your palms to face the floor.
& Bend both legs with your feet on the
floor, bringing your heels towards thebuttocks with your feet and knees together.
&Lift your legs, bending from the hips to
bring your thighs in towards your abdomen.
REFINE Press your palms and outer
shoulders into the floor to widen your
chest. Lift both legs together to bring the
thighs towards your abdomen. Allow the
abdomen to be soft as it moves inward and
towards the lumbar spine. Keep the weight
of your outer hips on the floor and the
sides of your torso long. Bring your
attention toward the sacrum (the
triangular bone at the base of the
spine) and be sure that both sides of the
sacrum also make contact with the floor.
FINISH Squeeze in the outer thighs andhips to bring the legs together as one.
Practise raising the thighs towards the
abdomen with awareness and control.
(Avoid using a swinging motion to create
momentum to lift the thighs.) Raise and
lower them several times, and with each
repetition, gently and gradually engage
the abdominal muscles without tensing
other parts of the body like the neck,
throat, face, or tongue.
lift and lower your bent legs
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to lower the legs all the way with control.
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strong and steady core.
Nikki Costello is a cert ified Iyengar yoga
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3 6 Y O GAJOURNAL . COM . AU J A N U A R Y 2 0 1 4
basics
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STEP 2
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lengthen your torso.
stretch your legs toward the ceiling
SET IT UP
& Lie on your back, with your legs fully
extended along the floor.
&Stretch your arms alongside your body,
with your palms facing down.
&Bend your knees, bringing your heels
towards the buttocks.&Bend your legs at the hips to bring your
thighs towards your abdomen.
&Extend your legs upwards.
&Firm your thighs and grip the muscles
around the knees.
&Extend your arms overhead, with your
palms facing up.
REFINE Keep the back of the outer hips
in contact with the floor and your legs
perpendicular to the floor. Stretch the
back of your legs from your sitting bones
upwards to your heels. Roll the outer
thighs inwards while keeping the inside
edges of your feet together. Press the
front of your thighs towards the thigh
bones and widen the backs of your legs.
Now extend your arms overhead, along
the floor, fully stretching from your waistto your armpits, to your elbows, to the
backs of your hands and fingers. Press
the backs of your arms to the floor and
expand your chest.
FINISH Elongate your entire torso
by reaching your arms in one direction
and pressing your thighs in the opposite
direction. Allow the front of the abdomen
to soften down. Stay for 20-30 seconds
without tensing the neck or facial
muscles.
elements of practice
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urdhva prasarita padasana
SET IT UP
&Lie on your back, with your legs fully extended
along the floor.
&Extend your arms overhead with your palms
facing up.
&Press the backs of your arms down and expand
your chest.
&Firm your thighs and grip the muscles around
the knees.
&Lift the legs up to 90 degrees.
&Begin to lower them gradually towards the floor.
REFINETo lift your legs, first reach with your
arms from your waist to your fingertips and
expand your chest completely. Spread your toes
and stretch the bottoms of your feet. Reach out
equally through your legs and lengthen them
from the backs of your thighs to your heels.
Keep extending in these opposite directions to
raise the legs upwards. Maintain the fullness in
your chest to balance the weight of the legs. As
you lift the legs, do not let the legs swing towards
your face beyond 90 degrees.
FINISH As you lower the legs, keep reaching
strongly through your arms and legs. Maintain
a gentle curve in your lumbar by lengthening
the tailbone towards the heels and elongating
your abdomen. To build strength, practice
Steps 1, 2 and 3 in succession. The progressionwill teach you how the abdominal muscles are
toned without creating unnecessary tension
in your hips, groin and quadriceps, or neck and
facial muscles.
optimise your pose Refine your practice of Urdhva Prasarita Padasana.
Challenge yourself
Grasp the legs of
a table for support
and raise and lower
your legs 10 times.
Relax your abdomen
With your legs reaching
up, loop a belt around
your feet and hold the
ends. Rest your elbows
on the floor.
Support your lower back
Keep your arms by
your sides, pressing
into the floor, to support
your back in all phases
of the pose.
Prep your hamstrings
Before you practise
the pose, stretch your
hamstrings for a few
minutes in Legs-up-
the-Wall Pose.
Expand your chest
Place a folded blanket
under your forearms and
firmly press the backs of
your arms down to open
your chest.
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with control to tone the
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basics
38 Y O GAJOURNAL . COM . AU J A N U A R Y 2 0 1 4
FINAL POSE
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TEACHER
TRAINING
ANNUAL
thosewho can,
So you want to be a yoga teacher?
Sue Whitetakes a look at your
options to help you find the
right style and the right course
For the yogisof bygone eras who learned their
craft through sitting at the feet of their guru,
todays world of yoga teacher training would be
almost unrecognisable. Its true: yoga teachers of
the new millennium are spoilt for choice.
Eager teacher trainees can now choose both the
teacher and the method of study that suits them,
with everything from resident ial programs to
distance education and intensive courses on offer.
So how do you decide? Some trainees choose based
on their preferred style of practice, while others just
want to take on training with their favourite teacher
or local school. If you dont follow a specific path of
yoga, deciding can be difficult, and in these cases the
answer often comes down to cost or convenience.
teach
4 0 Y O GAJOURNAL . COM . AU J A N U A R Y 2 0 1 4
PHOTOGRAPHY:iSTOCKPHOTO.COM/GLOBALSTOCK
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J A N U A R Y 2 0 1 4 YOGAJOURNAL . COM . AU 4 1
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If youre going with a school you
dont know, take some classes
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knows even a little about yoga
soon learns, approaches and
styles can be vastly different.
Many students take on
teacher training simply todeepen their own knowledge:
its a valid choice, but whichever
way you go, be prepared to put
aside time, open your heart and
mind and get ready to see the
world in a different way.
Although you can expect to
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youll find that your favourite
teacher will often have done
PRUH WKDQ RQH \RJD WHDFKLQJ LVseen as a field where the learning
journey is a never ending one.
Read our overview of the major
styles and schools and remember
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may differ greatly, were essentially
all on the same path. With that
in mind, open your heart and get
ready for the journey.
STYLES TO CONSIDER
ANUSARA YOGA
SnapshotFounded by American John Friend, Anusara is a style of hatha yoga that combines
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Training (LWKHU FKRRVH WR EHFRPH DQ $QXVDUD FHUWLILHG WHDFKHU D ORQJ URDG WDNLQJ PDQ\\HDUV RU DQ $QXVDUDLQVSLUHG WHDFKHU ZKLFK UHTXLUHV KRXUV ZLWK D FHUWLILHG WHDFKHU
hours of Anusara immersion and two years teaching experience before you begin.
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transformative classes that students love, says Cassandra Missio, certified Anusara teacher.
Typical cost IRU LQVSLUHG DFFUHGLWDWLRQ RU PRUH IRU FHUWLILHG DFFUHGLWDWLRQ
Good to know,Q )HEUXDU\ D VFDQGDO URFNHG WKH $QXVDUD ZRUOG DV )ULHQG ZDV DFFXVHG RI
mismanagement and abuse, including having sexual relations with students and leading a Wiccan
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stepped down from leading the organisation, but returned to teaching several months later. In
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BIKRAM YOGA
Snapshot 7KLV PLQXWH SUDFWLFH FUHDWHG E\ %LNUDP
&KRXGKXU\ XVHV SRVWXUHV DVDQD DQG WZR EUHDWKLQJ
practices, all done in a heated room.
Training $OO WUDLQLQJ LV GRQH LQ /RV $QJHOHV 86 \RXOO QHHG
WR EH DW OHDVW \HDUV ROG DQG KDYH D FHUWLILFDWH IURP D ORFDO%LNUDP WHDFKHU VD\LQJ \RXYH EHHQ SUDFWLVLQJ WKH VW\OH IRU DW
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days a week.
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and the sweat. It gives me strength, toning, flexibility and
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GENERAL HATHA
Snapshot Unless a yoga teacher training is labelled as a specific training inD FHUWDLQ VW\OH RI \RJD \RX DUH JHQHUDOO\ VDIH WR DVVXPH LWV D JHQHULF IRUP RI +DWKD
\RJD IROORZLQJ WKH WHDFKLQJV RI DQFLHQW \RJLF VDJH 3DWDQMDOL DQG WKH HLJKW OLPEV RI \RJDTraining 7UDLQLQJ FRPPLWPHQWV DQG VFKHGXOHV YDU\ DFFRUGLQJ WR WKH VWXGLR VRPH DUH
held as intensives over a period of months, others might run one weekend a month for
one to three years. Most will involve at least
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contact hours, classes and homework.
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energies of the sun and moon, inviting each
student to investigate the balance between
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D +DWKD \RJD WHDFKHUTypical cost Varies substantially, but expect
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Accommodation might be extra if residentials
are involved. In general, longer courses cost
PRUH DQG VRPH QRWIRUSURILWV PD\ FKDUJH OHVVGood to knowMany teachers start with
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something more specific down the track.
Accreditation Some trainings are registered
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IYTA (HATHA)
Snapshot::KLOH ,
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KUNDALINI YOGA
Snapshot.XQGDOLQL
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SATYANAN DA YOGA
Snapshot Developed by Indian yoga master Swami
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that the physical is only one part of yoga practice.
Training 7KH WZR\HDU KRXU 'LSORPD RI 6DW\DQDQGD
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home practice
well-groundedRooting down through the earth lets
you stay strong and flexible, even when
life tries to throw you off-balance
By Deborah Burkman
the practiceThis grounding sequence builds a
strong foundation in the legs, giving
you steadiness in balancing poses and
allowing you to safely explore deeper
stretches. When you can keep your hips
and legs stable in Parivrtta Trikonasana
(Revolved Triangle Pose), you can
rotate into the twist without straining
your lower back or sacrum.
PLQGERG\ EHQHWVAs you move through your standing
poses, imagine your feet are like roots,
connecting you to the earth, giving you
power. From that strong place in your
lower body, allow your upper body to
feel lifted and fluid. Like a tree standing
tall on a blustery day, allow the roots of
each pose to help you find confidence
and inner resilience.
NH\ IRFDO SRLQWVIn each standing pose, think of rooting
down through your legs and feet, and
notice if that lets you reach tall from
your lower belly. To further encourage
the grounding effects of the sequence,
youll either gaze up at your hand or
down your nose in each pose.
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REPEAT POSES 7
THROUGH 12 ON
SECOND SIDE
MAIN
SEQUENCE
1 PADANGUSTHASANA
HAND-TO-BIG-TOE POSE
Inhale with feet hip-width apart, hands on
hips. Exhale, fold forward with straight or
bent legs and grab your big toes with the
first two fingers and thumbs. Inhale; look
up. Exhale; fold, keeping your abs engaged.
6PRASARITA PADOTTANASANA
WIDE-LEGGED STANDING FORWARD BEND
Stand with your feet wide, hands on hips.
Exhale, fold forward with straight or bent
legs and place your hands on the ground in
between your legs. Inhale, look up and
extend your spine forward. Exhale as you
fold, moving your head towards the ground.
12PARSVOTTANASANA
INTENSE SIDE STRETCH, WITH BLOCKS
Come back to Intense Side Stretch. Hold for
five breaths. Inhale; extend your spine. Exhale;
bring your hands to your hips. Inhale; come up
to standing. Exhale; do poses 7 through 12 on
second side. Then come into Tadasana.
2 UTTHITA TRIKONASANA
EXTENDED TRIANGLE POSE
Inhale; step your right foot out to the right.
Turn your left foot in 45 degrees. Exhale;
place your right hand on your shin or on the
ground outside your right foot. Lift your left
arm to the sky. Gaze towards your left hand.
7 TADASANA MOUNTAIN POSE
Inhale and straighten your arms, bringing your
head up. Exhale; engage your abdominals with
your hands on your hips. Inhale; come up with
a flat back. Exhale as you step to the top of
your mat with your arms by your sides. Gaze
down your nose. You should feel very stable
and grounded here.
13 VRKSASANA TREE POSE
From Tadasana, grab your right ankle, and
press the right foot into the left inner thigh.
To balance, squeeze your foot and thigh
towards each other. Lift your hands to the
sky, and touch your palms together. Gaze
down your nose. Repeat on second side.
8PARSVOTTANASANA
INTENSE SIDE STRETCH, WITH BLOCKS
Inhale, step your left foot back, and turn
your foot out 45 degrees. Exhale as you
hinge at your hips. Place your hands on
blocks on either side of your right foot.
Bring your torso towards your right leg.
14 TADASANA MOUNTAIN POSE
From Tree Pose, come back to Mountain
Pose. This is an active and alert pose.
Keep your weight evenly distributed on
all four corners of your feet. Engage your
quadriceps and abdominals. Maintain a
neutral spine and pelvis.
TO BEGIN
Warm up with several rounds of
Surya Namaskar A and B (Sun
Salutations A and B). As you practise
the poses in the following sequence,
hold each pose for five breaths.
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FIN
ISHINGP
OSES
3 VIRABHADRASANA II
WARRIOR POSE II
Inhale to come up. Exhale; bend your
right knee over your right ankle. Reach
your arms out to the sides and stack your
shoulders over your hips. Gaze towards
your right hand.
9PARIVRTTA TRIKONASANA
REVOLVED TRIANGLE POSE, WITH BLOCK
Place your left hand on a block on the
outside of your right foot. Inhale as you
reach your right hand up and twist your
spine towards the right. Gaze at your right
hand. For more stability, bring your left foot
further out to the left.
15ADHO MUKHA SVANASANA
DOWNWARD FACING DOG POSE
Inhale; lift your hands to the sky. Exhale;
fold forward. Inhale; look up halfway.
Exhale; with hands on the ground, step
your feet back. Press your hands firmly
into the ground. Engage your lower abs.
16 BALASANA CHILDS POSE
Bend your knees and bring them to the
floor. Reach your arms in front of you as you
bring your buttocks towards your heels with
your toes pointed and legs together. Bring
the hands back towards your heels, and rest
your head on the ground.
4 REVERSE WARRIOR POSE
Inhale as you drop your left arm and rest
it on your left thigh. Lift your right arm
and gaze towards your right hand. Try
not to backbend from your lower back.
You should feel very grounded in your
legs as you extend your torso upwards.
10PARSVOTTANASANA
INTENSE SIDE STRETCH, WITH BLOCKS
Exhaling, release Revolved Triangle and
come back to Intense Side Stretch with both
hands on blocks. Take five deep breaths,
keeping your legs steady and strong.
5 UTTHITA PARSVAKONASANA
EXTENDED SIDE ANGLE POSE
Inhale; come back to Warrior II. Exhale;
place your right forearm on your right thigh
as you extend your left arm over your left
ear. Gaze towards your left palm. Do poses
2 through 5 on the second side.
11ARDHA CHANDRASANA
HALF MOON POSE
Inhale; move the block on the right forward
with your right hand. Lift your left arm and
leg as you twist your torso towards the left.
Stack your hips on top of each other and on
top of your right leg. Your left leg will be
parallel to the floor. Gaze at your left hand.
REPEAT POSES 2
THROUGH 5 ON
SECOND SIDE
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As lead singerwith legendary Aussie punkband the Celibate Rifles, Damien Lovelock is used
to an audience but these days theyre more likely to
be doing Tree Pose or Downward Dog than crowd-
surfing, moshing or stage-diving.
Meanwhile, when Juliette Ridge and Stan Cortesarent on their yoga mat leading a class, they spend
their time up in the sky Juliette on a plane at
10,000 metres and Stan abseiling down the side
of a skyscraper.
These three yoga teachers are just a small
proportion of the hundreds of Australian yogis who
combine teaching with another profession. And
chances are your regular yoga teacher does more
than instruct asana in their typical working week.
Lydia Dyhin, course manager for the
International Yoga Teachers Association (IYTA),
says many yoga trainees on the course are already
professionals from a wide range of careers.
People become passionate about yoga while
theyre doing other things and because theyre so
passionate they want to pass this knowledge on to
others, she says.
But it can be quite challenging to make a living
from yoga teaching alone. Its a big step to makeyoga your only source of income, Dyhin continues.
Although it is possible.
She advises taking it in stages and gradually
increasing the number of classes you teach, while
keeping your day job as a back-up.
Its a very personal decision and depends on
your individual expenses, she says. But combining
teaching with another profession doesnt have to
be a conflict. Having another job can keep you
grounded while giving you perspective and
empathy with your students.
Here, Damien, Juliette and Stan share their
stories of mixing business with pleasure.
dont quityour day jobYoga teaching isoften a part-timeprofession you
might be surprised
what your guru is
up to when theyre
not in the studio
By Katie Brown
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If someone had told me that coming into
my 60th year Id be a yoga teacher, Id
have thought they showed an alarming
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assistant, studied communications at
university and joined a rock band, the
Celibate Rifles.
As the Rifles became more successful it
was hard to find time to do anything else.
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or four days a week and on days off Id be
exhausted and wouldnt want to be near
anyone. Then wed be back on the bus or
plane flying to Europe or America.
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Tibetan refugees, met His Holiness the
Dalai Lama and practised meditation with
Tibetan monks.
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spinal cord playing footy. I was in a bad
way for months. Doctors kept giving me
stronger and stronger drugs, but nothing
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The one thing that gave some
temporary relief was going to the steam
room at the gym. I was there one day and
got chatting to this old digger whod had
a double knee and hip replacement. I was
really despairing and he just said, Youwanna try that yoga mate; its unreal.
There was a Ryoho yoga class starting in
half an hour, so I went along. At times it
was excruciating, but I could still feel it was
doing me good. From then on I went twice
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energy and felt more positive about life.
Afte r s ix years, I met Andrzej
Gospodarczyk, founder of Ryoho yoga.
He said the only way to learn more was
to do the teacher training course. It
LQYROYHG D \HDUV IXOOWLPH VWXG\ DWWHQGLQJa minimum of five classes a week as well
as quarterly retreats.
I still had no interest in teaching. I
was doing gigs and working as a radio and
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to improve my own practice and delve
deeper into the theory.
I enrolled and found most of the other
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vegetarians and gymnasts all their lives!
Then at the end of the year, in order to
from punk to pranayamaDamien Lovelock,aged 59, Ryoho yoga teacher, sports commentator, singer and writer
graduate, I had to do practice teaching.
Ive been on stage in front of 10,000
people, but I was far more terrified when
I taught my first yoga class. I only hadfour people, but its the responsibility you
have for their health.
Although I may have been the worst
practitioner on the course, I discovered
I was a pretty good teacher.
I do have students who recognise
me from the Celibate Rifles. Mostly
they think its funny, but there are a few
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probably dont like me anyway!
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now and I also teach the Central Coast0DULQHUV LQ WKH $/HDJXH DQG WKH 16:
Origin team.
As well as my yoga classes, I teach
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and then half an hour of yoga.
I still do the odd gig with the Rifles
and Im on radio; theres talk I might be
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Ive never been that good at maximising
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hearted. I could be wracked with financial
insecurity, debt and apprehension about
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way at all. Yoga just lets me live the life I
want to live.
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After completing a degree in economics
and psychology, I worked in banking. But
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