Boost Your Immune BoostYourImmune System with Yoga ...yogalivingmagazine.com/wp-content/issues/2009/... · Health Begins with a Smile Experience the difference of a Holistic Dentist

Serving South Jersey,Northern Delaware,

Philadelphia & Suburbs

Serving South Jersey,Northern Delaware,

Philadelphia & Suburbs

Volume XI, Issue III

www.yogalivingmagazine.comNovember/December 2009

The Meditation Issue

Boost Your ImmuneSystem with Yoga Pg 18

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The Meditation Issue

Boost Your Immune System with Yoga Pg 18WWhhyy MMeeddiittaattee?? PPgg 2200

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2 YOGA LIVING November/December 2009

YOGA LIVING November/December 2009 17

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Did you know that not all meditation programs work for all people? Discover how you canhelp yourself and others find the type of meditation that best suits their personality. Learn a uniquesystem of sensory mastery in tandem with the 6 basic styles of meditation: breath, mantra,visual, contemplation, mindfulness and conceptual. Find peace of mind through an in-depthexploration of the inner-landscape. Understand the roots of positive thinking, enhance your spiritualunderstanding, simplify your life and quiet that monkey mind!


Health Begins with a Smile

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Delaware andS. Jersey56| Delaware Section

58| South Jersey Section

Directories44| Health Food Stores

45-47| Holistic Resource Directory

49| Green Business DirectoryLook up businesses that support the environment

50| Holistic Shop Directory

58, 60-61|Yoga Directory: Local places by county for study/classes

62| Advertisers DirectoryO

Our listings help you find holistic practitioners for all your needs.

Events63| Events Listings

Join holistic events, retreats and on-going groups

Psychology& Health

28|Dreaming and MeditationBy Ji

30| Coach Thyself: The Mind in Meditation By Michael Reddy, PhD

32| ProBiotics: An Under-Appreciated Panacea By Michael Cheikin, MD

36| A Meditative Meal: Natural Medication By Susie Beiler

38| Acupuncture...How can it add value to my life? By Lance David Isakov, L.Ac

HealthyFamily40| Homeopathic Medicine:

Safe Treatment for Ear Infections By Dr. Todd Hoover

43,52|RecipesBy Marilyn Waxman

54| CoherenceBy Lynda Lyng

Yoga Living Online! www.yogalivingmagazine.com

November/December 2009Local Resources for Healthy Living!

8| Contributors

10| EditorialBy Dr. Bob Butera

12| Yoga Living News

YogaTheory14|Higher Consciousness

through Yoga, Breath and Meditation By Bob Butera, PhD

18| Boost Your Immune System with Yoga By Kristen Butera

20|Why Meditate?By Anthony Michael Rubbo, MHS

22| Building a Meditative LifeBy Maria Maggio Fisher, MA

26| Spotlight on Yoga: An Interview with Megan Duncan

YOGA = SELF-TRANSFORMATION

ADVERTISERS ISSUE DEADLINE:

January/February 2010DECEMBER 8 DEADLINE

<< Marilyn Moser-Waxmanintegrates practices

and techniques from a varietyof holistic health and healingsystems from around the world.Her classes and coaching offer awell-rounded education that isapplicable to a wide spectrumof dietary needs and healthissues. Learn more atwww.thenourishingwell.com.Recipespage 43

<< Lance DavidIsakov, M.Ac.,DIPL. AC., CYT

is a licensed acupuncturistwho is trained in a variety of healing disciplines. Hispractice is located on theMain Line and he offers acustom approach to all of his Client sessions. To learn more visitwww.lanceisakov.com.Acupuncture...How can it add valueto my life? page 38

Todd A. >>Hoover | MD isa board certified family physician and homeopathpracticing in Narberth, Pennsylvania. He is a graduate of Jefferson MedicalCollege and studied homeopathy at the New England School of Homeopathy. He has beenpracticing homeopathy fornine years. He is also a yogateacher, father, and avidcyclist. To learn more, visitwww.toddhoovermd.com.Homeopathic Medicine: SafeTreatment for Ear Infections page 40

<< Kristen Butera | RYT 500, IYT

is the manager of the YogaLifeInstitute and the editor of Yoga Living magazine. She isalso a Kripalu yoga teacher, Integrative Yoga Therapist and gourmet cook. Kristen can be reached at [email protected] orwww.yogalifeinstitute.com.Yoga Therapy For a HealthyImmune System page 18

Ji >>aids others in process throughthe vehicles of Dream & SpiritSessions. These interactive sessions allow participants to integrate New Energy, clear discomfort, and embrace newdirections. Contact Ji at [email protected]. Dreaming and Meditation page 28

<< Maria MaggioFisher, MA

combines her two Masterdegrees in Counseling and in Theology in a mentalhealth and spiritual counseling practice sheshares with her husband,Paul, in Wayne, PA. Theyoffer healing and renewalretreats in their home. Inaddition to writing, Maria relaxes by cooking for friends, family andretreatants. Reach her [email protected].

Building a Meditative Life page 22

Doers | Player | Teacher | Representat ive | A Voice | Impetus | Ref lect ion | Learn ing | Imagine


Anthony >>MichaelRubbo | MHS

is a consultant toeduca tion and industry, and the author of books onperson al leadership and medi-tation. He is current ly writinga novel and collabor ating on aproduction that pro motes thespiritual life style. If you havequestions or comments, youcan contact him at anthony -michael133@ gmail.com.Why Meditate? page 20

Michael >> Cheikin | MD

is a holistic physician, BoardCertified in Physical Medicineand Rehabilitation (Physiatry),Pain Management, SpinalCord Medicine and Electro-diagnostic Medicine. Contacthim at [email protected]: An Under-Appreciated Panaceapage 32

Inside YogaLiving | Contributors

Susie >>BeilerHolistic Health Counselor, Occupational Therapist; Private nutrition & spiritualcounseling, group programs,seminars, nutrition DVD,natural body care & essentialoils, Raindrop Technique;[email protected] Meditative Meal: Natural Medication page 36

Michael >>Reddy | PH.Dis a certified empowermentcoach who also works withfamily constellations. He hasextensive experience in smallbusinesses, technology, andacademics, and taughtshamanic spirituality andhealing for many years.Learn more atwww.constellationcoach.comand www.reddyworks.com.Coach Thyself: The Mind in Meditation page 30

<< Lynda Lyng

lives, writes, and teaches inKimberton, and may be reachedat llyng@luna yoga pa.com.Coherencepage 54

<< Angela Nevius | RYT

serves as Yoga Living’sAdvertising Coordinator, frequent contributor andoverall “Gal Friday” (accordingto her!). She teaches Yoga,gardens, raises two sons andtwo dogs. Reach her at yogalifeinstitute @verizon.net.


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Yoga LivingYour Healthy Lifestyle Guide

ON

MEDITATIONNovember/December 2009

Volume XI, Issue III

��

PublisherROBERT BUTERA, PhD

EditorKRISTEN BUTERA

Art DirectorAMIE HANNAH

Partners Press, Oaks, PA

Graphic ArtistMARIE KOZLOWSKI

Partners Press, Oaks, PA

AdvertisingANGELA NEVIUS

Published by:YOGALIFE INSTITUTE, INC.

821 W. Lancaster AvenueWayne, PA 19087610-688-7030

www.yogalivingmagazine.com

Yoga Living, Your Healthy LifestyleGuide, promotes the field of Yoga asa healthy lifestyle. The practice of aTraditional Yoga program includeseach facet of life. This magazine in -tro duces readers to resources forheal thy living. Please share yourcopy of Yoga Living with your friends.Con tact us at 610-688-7030 or [email protected] go to www.yoga living -maga zine.com for a media kit.


There’s no doubt about it – life moves really fast these days. Theamount of information we process in day has increased a 1000 foldin the last hundred years. An average person, in the span just 24

hours, is exposed to a variety of functional, social, political and marketingmessages. Tiny compact machines store and transfer information at whatseems like the speed of light. We are living in an age dominated by

technology and progress, but what at what cost? As a society, we have become captivated by technology and convenience, and our newfound sense of ease often comes at the expense of ourconnection to higher self. When we become disconnected from the source, a stress usually follows.

Technology is like anything else – it has positive applications and potentially negative pitfalls. Wecan’t fight the reality of the age that we live in, all we can do is adapt our approach and proactivelylook for balance through spiritual practices. Yoga and meditation can be very helpful. As the speed oflife continues to accelerate, it becomes even more important to be able to slow down, relax the bodyand quiet the mind.

Meditation is a very sophisticated practice. Sitting down to still the mind is not very easy, but thereare some preparatory practices. In order to simplify things, I would like to offer few guidelines toget people started.

1.Prepare Your Mind for Meditation• Learn deep breathing• Learn to relax• Learn to quiet the senses• Schedule down time into your life• Get plenty of sleep• Eat a balanced diet

2.Recognize that one style of meditation is going to work best for you and do not beswayed by anyone who says that one form of meditation is better than another. There are 6 major techniques for meditation, namely: Visualization, Breathing, Mantra, Mindfulness, Contemplation and Conceptual. Each method is merely an approach, each one works just aswell as the other – the key is finding the type of meditation that suits your personal disposition.

3.Remember that meditation is a lifelong practice. Ancient Yogic texts tell us that the goalof meditation is to train the mind to remain focused for at least 28 minutes. I typically recom-mend starting with 5 minutes and slowly working your way up from there! Most seasoned med-itators will admit that they still have thoughts while meditating, but note that they are no longerdisturbed by those thoughts. Any slowing down of the thoughts can bring more peace into thelife of the practitioner regardless of the amount of time they spend meditating.

I hope that you benefit from the variety articles on Mediation, Yoga and Healthy Living in this issueof Yoga Living Magazine.

Letter From the Publisher

Your Publisher,

Bob Butera, PhD, Yoga Living Publisher, Director of the YogaLife Institute in Devon, PA, writer,and national trainer of Yoga Teachers

NEXT TOWHOLE FOODS!


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Yoga for the People

12 YOGA LIVING September/October 2008

Dear Friends,

As the Fall season settles in, many of us are getting back into a sense of rhythm and routine athome and at work. For me, this also means creating the next issue of the magazine. As theprocess continues to unfold, I am encouraged to see that Yoga Living continues to be a

community effort. More and more people are joining the holistic cause and I am seeing some amazing growth on all fronts!

As President of the burgeoning Philly Wellness network, I would like to invite all of the members ofthe Yoga Living family to participate in the next big Philly Wellness event. There is a lot of synergybetween the two groups and it really makes sense for anyone in the holistic field to take advantageof this great opportunity to connect with like-minded business owners. This year's event will featurean excellent discussion panel on how holistic healing groups work can work together harmoniously.Bring your business cards, flyers and a willingness to network with other holistic practitioners.

Keys to Creating a Successful Holistic PracticeTuesday, Nov. 10th, 6:30-9:30 PMElkins Estate, Elkins Park PAwww.phillywellnessguide.ning.com

If you are looking to meet potential new clients, or just have some healthy family fun, check out theupcoming PhillyFIT bash. Every year they bring out a great crowd of people who are enthusiasticabout health and wellness!

The 10th Annual PhillyFIT BASH Sunday, Nov. 15th 11-3 PM The Philadelphia Sports Club, Chalfont, PA,www.phillyfit.com

Ongoing Networking OpportunitiesJoin Yoga Living and the Philadelphia Wellness Council for one or all of these free local networking events!

First Monday, 7 PM: Conshohocken Second Tuesdays, 7 PM: DoylestownRYAH Yoga and Health Medical Healing Artswww.ryahyoga.com Sponsored by Resources for Wellness

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BREATH AWARENESS IS PERHAPS THE MOST VALUABLETOOL WE GAIN FROMYOGA.We are not taught howto breathe properly in our culture, and as a

result our breath is often restricted by habitual stressresponses over time. Being aware of the breath helpsus to reduce stress, sleep better, feel healthier, and beour best Self! What causes this phenomenon? The practice ofbreathing exercises improves ourphysical, mental and spiritual vitality,and when it is understood properly itcan also enhance the practice of bothYoga and Meditation. UNDERSTANDING PRANA: Bio-energyor Life forceIn Yoga, it is believed that breath is the vehicle forprana. The word prana is difficult to translatebecause there is no single equivalent word in English.The Chinese concept of chi is often compared toprana, referring to life force or all-pervading energy ofthe universe. Prana can perhaps best be understoodas a combination of energy and breath.It can be understood that we all have a pranic or energy field that surrounds us. Close to the skin is ameasurable electromagnetic field. This measurablefield gives us a link to the electrochemical psychophysical energy that is part of our existence.Yoga poses strengthen the vertebral column and thetrunk of the body, and place the body in a better position for the function of the central energeticchannel. As we develop inner awareness during Yogapractice, we may begin to notice the subtle influencethe flow of energy has during a Yoga pose. Once werecognize that subtle influence, we can direct the flowof energy by directing our awareness, moving moreand more toward a meditative state.THE ROOTS OF BREATHING EXCERCISESPatanjali describes the fourth step of the EightfoldPath of Yoga as pranayama or the regulation of theflow of inhalation and exhalation. This idea of control, restraint, or regulation is the meaning of theword yama. The yogis discovered that the breath isone of the few involuntary processes in the body thatcan also be consciously controlled. Pranayama,

Yoga Theory | by Bob Butera, PhD

Higher Consciousness through Yoga, Breath and Meditation

therefore, refers to the conscious control of thebreath, with the intention of affecting the life forceand in turn, focusing the mind.In the English language, the words inhalation andexhalation both come from the same derivative hale.It is interesting to note that hale is also the same root

for the words whole and heal. Another word used to describeinhalation is inspiration. Inspirationcan also mean to be inspired, andunderstanding this concept furthersour understanding of the powerinherent in the breath. The root“spirit” is the foundation of the word“inspiration.” It is no wonder that

the concepts of breath and spirit are linked in manydifferent cultures.THE SHEATHS (KOSHAS)Yoga’s philosophy of breath can be better understood by studying the koshas, or sheaths. In theTaittiriya Upanishad, verses 2-6, the sheaths demonstrate that each level of consciousness, or layerof being, is guided by a subtler counterpart. The firstor outermost sheath is made up of matter, or thephysical body. As we observe our bodies changingover time, we witness that we are more than justphysical manifestation. Within the body sheath, andslightly more subtle, is the prana or breath. Webecome intimate with how the body affects thebreath when we observe the subtle relationshipbetween the breath and the body. When we breathedeeply into the diaphragm we usually feel anincreased sense of relaxation in the body. When webreathe rapidly and shallowly in the upper chest, thebody feels more tension. The yogis learned that theycould affect their physical body by changing theirbreath, and this is why we study pranayama today.Within the prana sheath, and even more subtle, is themind. The mind refers to sensory input and emotional feelings. When we are frightened, we gaspfor breath or stop breathing altogether. The bodybecomes tense. When we cry heavily, breath comes inshort spurts, and the body quivers. When we are content, the breath is deep and slow, and the body isrelaxed. A heightened state of emotion allows us the

continued on page 16

“Yogis who are masters of svarodaya, the science of breath, claim to be aware ofevery breath they take.” -Swami Rama

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opportunity to notice the effect that the mind has onthe breath, and how in turn the breath affects thephysical body. More subtle than the mind is the intellect. This is the Higher Self, the voice of wisdomthat can say “Yes, I’m feeling sad, but this too shallpass”. Thus, when we are connected to our HigherSelf, the breath is more likely to be of a pure andpeaceful quality, despite emotional or external circumstances. Finally, the most subtle of the three,the bliss sheath, which rests in divine consciousness,and enables us to feel our connection to others viathe universal breath. It fuels our connection tonature as we exchange oxygen and carbon dioxide ina symbiotic relationship with all that surrounds us.The model of the Koshas expands our understandingof how the breath can be an instrumental tool for

self-awareness and transformation. Thebreath becomes areflection of the spiritual self, mind,emotions, and body.It is reported thatancient yogis wereable to read the

mind of a person just by observing the breath, as thebreath can be so reflective of a person’s inner stateof being. The conscious control or changing of thebreath can change the other sheaths of being, andcreate a general feeling of well-being in the body.The yogis observed people who were vital, healthyand lived long, only to find that those with the mostvitality knew how to breathe slowly and deeply.Through self-observation they also noticed that ifthey slowed down and deepened their breath, theytoo experienced increased vitality, health andlongevity. Ancient Yogi's observed that animals witha slow deep breath, such as the elephant or tortoise,had long life spans. Animals with short, rapidbreathing patterns such as a mouse or insect, livedrelatively short lives. There is a yogic saying that weare given a certain number of breaths in life, and inorder to live to an old age we have to be sure tomake each breath as long as possible!BENEFITS OF BREATH CONTROLThe koshas enhance our understanding of the benefits of yogic breathing. Breathwork can be examined from the more gross physical body to thesubtle layers of the spirit body. In regards to physicalhealth, modern scientists are now rediscoveringtruths about breathing that Yoga has known for morethan four centuries. Inhalation and exhalation are themechanisms used to draw oxygen to the lungs andexpel the waste product of carbon dioxide. Consciousdeep breathing develops the respiratory organs andaids in the circulation of blood.


Yoga Theory | by Bob Butera, PhD

Yogic breathing enables more oxygen to enter the body,namely because it brings oxygen to the lowest part ofthe lungs where, due to gravity, most of the blood vesselsare located and available for absorbing the oxygenand transmitting it throughout the body. When we arein stressful circumstances, we predominantly breatheinto the upper chest and limit oxygen metabolism.Increased oxygen metabolism, allows the body to betterburn the food taken in, and produce energy for the body.When we are talking about the benefits of breath andmeditation, there are couple direct correlations thatwe can consider.Breathing ↔ Relaxed Nervous System ↔ Balanced MindThoughts and emotions can bring a state of imbalance,and our mental and breath patterns are often linked.We can automatically shift the emotional response bychanging the breath to a slower and deeper pattern.Deep breathing can balance upset thoughts, whichcan otherwise cause erratic breathing and exacerbatemental stress. Ultimately, the breath anchors andsteadies the mind. Because pranayama has a relaxing affect on the nervoussystem, the frontal lobe of the brain is enabled tofunction, thereby increasing the capacity for higherconsciousness and reasoning, the intellect sheath.More commonly, when we are under stress or in somekind of emotional imbalance, the reptilian brain isactivated, in order to prepare us to fight the situation.All of our blood (and therefore oxygen) is sent to themuscles in preparation for battle. If we learn to practicerelaxed breathing in these situations, we can gaingreater access to the Higher Self, our source of innerwisdom. Where the mind goes, the breath follows. Ifwe feel anxious, the breath will follow and be choppy.If we feel calm, the breath follows in a smooth rhythm.BREATHING ↔ CLARITY OF THOUGHT ↔ CONNECTION TO HIGHER SELFRemember to view the breath not as a cure-all, but asan essential element of the Yoga lifestyle. The breathis the most common focal point used in meditationtechniques across cultures and traditions. It is seen asa vehicle for bringing the mind to a one-pointed stillness - the entryway into meditative states andultimately a state of highest consciousness. It is wellknown that focusing on the breath is no easy task! It is said that the average mind can focus for about3.5 seconds before wandering to another thought orsensation. Over the centuries, countless terms havebeen assigned by a variety of cultures to describehigher consciousness - nirvana, bliss, ecstasy, unionand one-ness. Regardless of individual background, ifone is able to keep the mind truly still, a state of higher consciousness can be achieved. The path ofstilling the mind and merging with the Infinite is oneof the supreme benefits we can reap from the practiceof Yoga and Meditation. �

The Pure Heart of Yoga 10 Essential Steps for

Personal Transformationby Bob Butera, PhD,

Publisher of Yoga Living Magazine

A New Book that Looks Beyond Physical Benefits of Yoga

More and more people are doing Yoga these days – from sprygrandmothers to small children everyone is uncovering thebenefits of this age-old practice. Though many may havelearned how to do yoga, one must ask if they truly understandwhy they are doing yoga?

It doesn’t matter if you are a beginner or advanced student, thisbook will help you to discover the deeper meaning and purposeof your Yoga practice. Learn yoga the way the original mastersenvisioned it - a holistic union of body, mind, and spirit.

Meet the Author: Seminars and Book SigningsNov 1: Dragonfly Yoga, Cape May Courthouse, NJ 1-3 PMNov 5: The Yoga Place, Ephrata, PA: 7-9 PMNov 6: West Chester Wellness, West Chester, PA 7-9 PMNov 12: Philly Wellness Event, Elkins Park, PA 6:30-9:30 PMNov 15: Philly Fit Bash, Chalfont, PA 12-1 PM

Purchase the book at these area locations:EarthSpeak, Kimberton, PA Kimberton Whole Foods, All StoresHealing Yoga, Douglasville, PA Sanctuary Yoga Shop, Chestnut Hill, PASummit Fitness, Chester Springs, PA The Center, Downingtown, PAThe Yoga Place, Ephrata, PA Whole Foods Market, Devon, PAYogaLife Institute, Devon, PA

Available Nationwide at:Amazon.com • Barnes & Noble • Borders

Free instructional videos available at www.pureheartofyoga.com


Boost Your Immune Systemwith Yoga


Yoga Theory | by Kristen Butera

It’s that time of year again – theweather is getting colder and thedays are getting shorter. The threat

of colds and flu is being talked up onthe evening news - Swine flu has beendeclared a world pandemic, and thegovernment is recommending thatpeople get vaccinated. Instead of rushing off to get injected with a vaccinethat may or may not be safe or evenprevent you from getting sick, tryusing yoga and other holistic methods toboost your immune system naturally.What is the Immune System?The immune system is a network ofglands, nodes, and organs that work toprotect the body from bacteria, viruses,fungi, and other harmful organisms.The immune system requires a constant supply of energy and nutrientsto maintain optimum function andperformance. Toxins in the environmentand in food, poor diet, lack of or excessive exercise, and stress can alladversely affect the functions of theimmune system. Why Yoga Strengthens the Immune SystemA strong immune system can wipe outa virus within a few days, preventingmore extreme manifestations of the illness and in turn the immune systemis reinforced. When the immune systemisn’t functioning optimally, the bodybecomes subject to illness, infectionsand health problems.Yoga and breathing techniques canhelp relax the nervous system andboost an immune response. Both

have been shown to directlyimpact the health of theimmune system. Yoga postures that openthe chest and throat aregood for stimulating

the thymus, andinversion poses canhelp improve theflow of lymphand immune cells

through the body. Twisting poses andhip openers can help to activate thesecondary organs of the immune system, including the spleen and the lymph nodes. Modified versions of forward bends, backbends can also lend a hand in supporting and strengthening the body’s natural defenses.Some other ways that yoga positivelyimpacts the immune system include:

• Supports and stimulates the thymus gland

• Improves circulation• Improves oxygen flow and aides

the transfer of energy from nutrients to cells

• Improves the flow of the sinuses and flushes out mucous from the lungs

• Massages and rejuvenates internal organs

• Helps the body flush out toxins• Open up energy pathways to

allow the body to heal more efficiently

Try incorporating this pose flow intoyour home practice about 2-3x a weekand see how your body responds. Ifyou are new to yoga, seek out a stu-dio/teacher for a beginner class – youwill find that some of the poses sug-gested here are incorporated into abasic yoga class.

• Three-part Yogic Breath• Legs Against the Wall• Seated Side Bend• Seated Twist• Butterfly• Seated Forward Fold • Seated Wide Angle Forward Fold• Lunge• Lunge Twist• Cobra• Upward Facing Dog• Bow Pose• Child’s Pose• Downward Facing Dog

• Pigeon• Frog• Reclining Knees to Chest• Happy Baby• Lower Spinal Twist• Bridge• Shoulderstand• Fish• Corpse Pose

Other Holistic Tips to boost theImmune System

• Get Enough Sleep and or/downtime: Most people get sick afterthe immune system is weakeningfrom the stress of overworking,eating poorly, not getting enoughsleep, and losing touch with theiremotional health.

• Stay Hydrated & Eat at RegularIntervals: Drink a good amountof water every day and try toincorporate fresh seasonal fruitsand vegetables as well as wholegrains into your daily diet.

• Emergen-C: A great source of vitamin C. Use it as an after-workout electrolyte boost or before you hang out in crowded places.

• ProBiotics: Healthy bacteria that are necessary for good digestion – eat yogurt, drinkkombucha or take a supplementfrom the health food store.

• Echinacea: An herbal remedy that helps the body fight coldand flu symptoms.

• Goldenseal: Prevent infection and reduces inflammation ofmucous membranes under attack from cough or cold.

• Zinc, Iron, B Vitamins:Essential nutrients for a strongimmune system.

• Vitamin D: Helps the body fightoff viruses – get at least 15 minutesof unprotected sun a day betweenthe hours of 9–3 or take a quality supplement. �

Boost Your Immune Systemwith Yoga

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