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Meet theClean Air Council
PG 56
Herbs for Spring Cleansing PG 36
Living with Food Sensitivities PG 42
Yoga Practices for RunnersPG 16
The Yoga of Transitions PG 20
Serving South Jersey,Philadelphia & Suburbs VOLUME XIV ISSUE IV
SPRING 2013
“When we follow a pathway through the body instead of making a shape, we have more choices about how to be in the world.”
— Amy Matthews
Study Embodied Anatomy & Kinesiology online with Amy Matthews, best-selling co-author of Yoga Anatomy.
Visit EmbodiedAnatomy.net to sign up for Amy’s free email newsletter. You’ll receive:
Illustrated, deconstructed posesfrom Yoga AnatomyVideos of Amy teaching embodied A&K conceptsTools & techniques to give yourself more choices in your life & practice
Visit EmbodiedAnatomy.net to join Amy’s online learning community.
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2 YOGA LIVING Spring 2013
YOGA LIVING Spring 2013 3
4 YOGA LIVING Spring 2013
Delaware andS. Jersey46| Delware Conscious Living
46| South Jersey Yoga Directory
Directories39| Holistic Resource Directory
43| Community SupportedAgriculture
45| Green Business DirectoryLook up businesses that supportthe environment
48| Yoga Directory:Local places by county for study/classes
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Our listings help you find holisticpractitioners for all your needs.
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Join holistic events, retreats andon-going groups
Yoga Living Online! www.yogalivingmagazine.com
Spring 2013Local Resources for Healthy Living!
YOGA =SELF-TRANSFORMATION
ADVERTISERS ISSUE DEADLINE:
Summer 2013JUNE 4 2013
Psychology,Spirituality& Health28| The Power of Equanimity
By Anthony Michael Rubbo
30| Sexual DimensionsBy Michael Cheikin MD
34| Coach Thyself:How We Bless Our FoodBy Michael Reddy, Ph.D.
36| Herbs for Spring CleansingBy Jayne Stevlingson Tamburello
HealthyFamily26| A New Simplicity
By Renée Peterson Trudeau
38| Celebrate Spring FoodsBy Marilyn Waxman
42| Living with Food SensitivitiesBy Dinneen Viggiano
56| Meet the Clean Air Council
58| Book ReviewsBy Kristen Butera
8| Contributors
10| EditorialBy Kristen Butera
Yoga Theory& Practice12| Thoughts are Okay
Ajayan Borys
16| Essential Yoga Practicesfor RunnersBy Kristen Butera
20| The Yoga of TransitionsBy Stephanie Knox Cubbon
22| The Dark Side of FlexibilityBy Brooke Thomas
24| Uncovering BlissBy Linda Lyng
YOGA LIVING Spring 2013 5
Health Beginswith a Smile
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Meditation is more than just sitting still. Many people try it and discover that it’s not assimple as it seems. In order to meditate, one must first be able to quiet their mind, andsecond be prepared to deal with what actually comes up during meditation.The Summer Meditation Program at YogaLife is designed to guide practitioners to create alifestyle that supports a Meditative practice. The instruction goes beyond simple exercisesand offers a variety of holistic tools along with clear structures of self-awareness that willempower students to understand their stress and transform it from the inside out.
610-688-7030 | [email protected] | www.yogalifeinstitute.com
In-DepthMeditation
Studieswith Bob Butera, Phd,
author ofMeditation for Your Life
In-DepthMeditation
Studieswith Bob Butera, Phd,
author ofMeditation for Your Life
Free Intro ClassesThursday June 6th*Course will be held Thursday nightsfrom 7:30-9 PM
Course Includes: In-Person Group Classeswith Expert Instruction, Weekly HomeworkPractices & Reflective Exercises, WeeklyInteractive Email Lesson
YOGA LIVING Spring 2013 7
<< AjayanBorys
is the author of Effortless Mind.Hehas traveled the globe exploringhuman potential practices. Thehost of Mind Matters Radio onAlternative Talk Radio, heteaches workshops and retreatson meditation and spiritualrelationships near Seattle andin the Himalayas. Visit himonline at www.ajayan.com.Thoughts are Okay page 12
<< MarilynMoserWaxman
integrates practices andtechniques from a variety ofholistic health and healingsystems from around the world.Her classes and coaching offera well-rounded education that isapplicable to a wide spectrum ofdietary needs and health issues.Learn more atwww.thenourishingwell.com.Celebrate Spring Foods page 38
Michael >>Cheikin | MDis a holistic physician, BoardCertified in PM&R ("Physiatry"),Pain Management and licensedin Medical Acupuncture. Hehas studied alternative healingfor over 30 years and designeda multi-dimensional evaluationand treatment process to identifyand heal the “root causes” ofobscure and chronic problems.Contact him at 610.239.9901or www.cheikin.com.Sexual Dimensions page 30
<< KristenButeraE-RYT500, CYT
is the Editor of Yoga LivingMagazine and writer ofeducational articles on Yoga.She is also the Manager of theYogaLife Institute, where sheteaches weekly classes & trainsyoga teachers. Contact her [email protected] Yoga Practicesfor Runners page 16Book Reviews page 58
<< JayneStevlingsonTamburello
has an MS in herbal medicinefrom Tai Sophia and practicesherbal medicine, homeopathicmedicine and nutrition inMedia, PA. Learn more abouther practice online atwww.providencehealthandhealing.comHerbs for Spring Cleansing page 36
RenéePetersonTrudeau >>is a Life balance coach/speakerand the author of the new bookNurturing the Soul of Your Family.Thousands of women in tencountries are participating inPersonal Renewal Groupsbased on her first book, theaward-winning The Mother’sGuide to Self-Renewal.Visit her online atwww.ReneeTrudeau.com.A New Simplicity page 26
Mia Bosna >>is the cover artist for themagazine this issue. She is afreelance illustrator, graphicdesigner and shamanicpractitioner in Phoenixville.Her artwork and designs areseen in advertising, publishingand fine art galleries.Commissioned art and printsof her work can be found atwww.MiaBosna.com
<< RobertButeraM.DIV., PH.D.
is the director of The YogaLifeInstitute in Devon, Pennsylvaniawhere he trains Yoga teachersand Yoga therapists. A boardmember of the InternationalAssociation of Yoga Therapists(IAYT), he is also the authorof The Pure Heart of Yoga(Llewellyn Worldwide, 2009)and the publisher of YogaLiving Magazine. Learn moreat www.yogalifeinstitute.com.
StephanieKnoxCubbon >>is a yoga teacher and peaceeducator based in San Diego,CA. She is passionate aboutpromoting peace and sees yogaas a fundamental way we cancultivate peace in ourselves andin the world. Contact her [email protected] Yoga of Transitions page 20
Dinneen >>ViggianoE-RYT500, P-RYT,NC, CHHC
is a Yoga Tune Up® CertifiedTeacher, teaching yoga in NYCfor 13 years. A CertifiedNutrition Consultant, HolisticHealth Coach and CranioSacralTherapist, she also helps peopletransition into and maintain aplant-based, holistic lifestylethrough her company,Phytolistic. Learn more atwww.phytolistic.com.Living with Food Sensitivitiespage 42
Linda Lyng >>lives, writes, and teaches inKimberton, and may be reachedat [email protected] Bliss page 24
<< BrookeThomas
is a Certified Rolfer® and YogaTune Up® teacher. She is also thefounder of www.somahappy.com,a website dedicated to helpingpeople feel more happy in theirbodies. She sees clients in heroffice in New Haven, CT andcreates long distance learningprograms for those who aren’tlocal to her.The Dark Side of Flexibilitypage 22
Anthony >>MichaelRubbo | MHSis a consultant to education andindustry, and the author ofbooks on personal leadershipand meditation. He is currentlywriting a novel and collaboratingon a production that promotesthe spiritual lifestyle. If youhave questions or comments,you can contact him [email protected] Power of Equanimitypage 28
8 YOGA LIVING Spring 2013
Doers | Player | Teacher | Representat ive | A Voice | Impetus | Ref lect ion | Learn ing | Imagine
Contributors | Inside YogaLiving
Michael >>Reddy | PH.D. CPCuses Whole-Self wellnesscoaching, Family Constellations,and shamanism to help peopleexperiencing chronic emotionalor physical suffering recoverhealthy, happy lives. He is theauthor of Health, Happiness, &Family Constellations, and anElder who brings a wealth ofknowledge, life-experience, andlove to his healing partnerships.Learn more atwww.reddyworks.comCoach Thyself:How We Bless Our Foodpage 34
YOGA LIVING Spring 2013 9
www.YogaLifeInstitute.com
Weekly Seminars & Weekend Intensives
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One Month of Unlimited Yoga Classesfor $50 (a $99 value). Offer valid for new students only. Expires June 30, 2013.
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WORK • FAM
ILY • SERVICE • SELF
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• MEDITATION • DEVOTION • W
ISDOM • WORK • FAM
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-CARE
• MEDITATION • DEVOTION • W
ISDOM •
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“You, yourself, as much as anybody elsein the entire universe, deserve your loveand affection.”
– Buddha
What do you think of when you hear the words self -love?
Many people feel that they aren't deserving or worthy of love in general, let alone self love. Welove and care for others often, sometimes unconditionally, yet it is hard for many of us tointentionally cultivate activities that lend themselves to supporting the development self love.
As a society we tend to value hard work, and sacrifice. The concept of putting others before selfis often praised as “selfless” and taking care of self over others is seen as being “selfish.” Onemight call this a false selfish/altruist dichotomy. It implies that in order to benefit yourself youhave to hurt others and alternately, it implies that in order to be altruistic, you have to hurt your-self in some way. It’s a lose/lose situation that basically forces the individual into thinking thatthe only choice they have is where to direct the violence consequences of their actions – selfor others?
A classic Sanskrit epigram states Ahimsa paramo dharma, which can be translated as:Non-violence towards all creatures is the highest dharma. I truly believe that non-violence startsat home. And when I say home, I mean the seat of our deepest souls. How can we possiblycultivate non-violence towards other creatures if we cannot offer it first to ourselves?
What happens if acting in your own (rational) self-interest, doesn't require hurting others, andmight even benefit them? What if taking care of self first actually allows us to better care forothers? What if we all worked on creating a deep well of self-love with the intention of havinga rich and fertile ground from which we could find compassion for the suffering of the world andeventually serve others from?
Let’s turn the traditional dichotomy on its head and make it our sacred duty to love, cherish anddevelop our higher-Selves. And when that love is ripe, let its juices trickle down into all aspectsof our lives, benefiting our families, co-workers, clients, communities and fellow human beingsin need. Love in action every day. Do something kind for you. Do something kind for others. Dosomething kind for the world. Allow life to be a never-ending cycle of giving and receiving,receiving and giving playing itself out through time and space.
If you’re at a loss for where to start the self-love process, you can start by reading this issue ofYoga Living from cover to cover! All of the articles in this issue offer perspectives that might berelevant to your process at this time. No matter whatlevel or aspect you are working on, there is somethingor someone in these pages that can help you toexperience and explore the depths of love that lie atthe heart of your true Self.
In (loving) service –Kristen Butera
YogaLivingYour Healthy Lifestyle Guide
Spring 2013Volume XIV, Issue IV
��
PublisherROBERT BUTERA, PhD
EditorKRISTEN BUTERA
Graphic ArtistMARIE KOZLOWSKI
Partners Press, Oaks, PA
Cover ArtistMIA BOSNA
AdvertisingANGELA NEVIUS
CHRISTINE CASULLO
Published by:YOGALIFE INSTITUTE, INC.
111 Lancaster Ave.Suite G
Devon, PA 19333610-688-7030
www.yogalivingmagazine.com
Yoga Living, Your Healthy LifestyleGuide, promotes the field of Yoga as ahealthy lifestyle. The practice of aTraditional Yoga program includeseach facet of life. This magazine in-troduces readers to resources for heal-thy living. Please share your copy ofYoga Living with your friends. Contactus at 610-688-7030 or at [email protected]. Advertisers goto www.yogalivingmagazine.com for amedia kit.
Letter From the Editor
10 YOGA LIVING Spring 2013
YOGA LIVING Spring 2013 11
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12 YOGA LIVING Spring 2013
WHAT IS THE GREATEST OBSTACLETO MEDITATION? When I ask thisquestion of students in my classes, I
usually hear one of two things: “I don’t have thetime to meditate” or “My mind is just too active tomeditate.” Notice that both of these relate to beingtoo busy: either my life is too busy or my mind istoo busy. In any case, let’s consider each of theseseparately, starting with the time issue.
I empathize with anyone with a busy life. But is abusy schedule really a good reason not to meditate?As Mahatma Gandhi is reported to havesaid, “I have so much to accomplishtoday that I must meditate for twohours instead of one.” Hemakes a goodpoint. Just consider how importantyour mind is to the quality of your life.Your mind is the filter through which youexperience everything. The quality of everyexperience, of every moment of your life, is coloredby the quality of your thinking, of your awareness.If you are well rested, relaxed, clear, creative,happy, peaceful, you’re going to enjoy your life awhole lot more and achieve a whole lot more. Ifyour productivity and the quality of your entireexperience of life can be improved by spending afew minutes a day meditating, isn’t that a goodinvestment of time? Meditation pays back thattime with mega-dividends and improves yourhealth and vitality as well. So the fact is, the busieryou are, the more important it is to meditate. Youjust need to put the quality of life, creativity, andproductivity at the top of your daily to-do list.
Now, what of the “mymind is too busy to meditate”issue? Everyone’s mind is incredibly busy. We allhave lots of thoughts; estimates range from thirtythousand to eighty thousand thoughts each day.Whatever the actual number, it’s a lot. Yet a busymind is not an obstacle to meditation. As a
wonderful teacher of mine, Mata AmritanandaMayi (Amma, “the hugging saint”), once said, “Tosay that only those with quiet minds can meditateis like saying that only those with perfect healthcan go to the doctor.” Those with busy minds arethe ones who need meditation the most. That’s allof us!
Having lots of thoughts does not pose an obstacleto meditation, but the idea that you shouldn’t havethoughts in meditation does. In fact, this can be ahuge obstacle to meditation. This idea will pit you
against your own mind, because it willmake you try to suppress your thoughts.That is, you’ll break the first essentialprinciple of sublime ease. Besides, thebattle against thoughts is a battle youjust can’t win. The very nature of your
mind is to think; that’s what a minddoes. If you pit yourself against the nature
of your mind to think, there will be a loser,and it will be you!
Here is an experiment you can try in order tosee this for yourself. See if you can control yourmind.Pick something — anything at all — to focus on,and try to focus exclusively on that without anythoughts interrupting your focus for a minute, oreven for just fifteen seconds. Seriously, give it a try....
How did you do? Interesting how, the momentyou try to focus, other thoughts crowd in. It’salmost like magic. The mind’s very nature isopposed to control; just like you, your mind wantsto be free. So let it. Don’t oppose your mind; workwith it. That’s the Tao of meditation. We don’tcontrol the mind, and yet the mind does quietdown. The mind becomes controlled, but not byyou or me; rather — and this is a great secret ofmeditation— the mind can be effortlessly controlledby its own nature.
Yoga Theory & Practice | by Ajayan Borys
Thoughts are OkayThoughts are Okay
continued on page 14
YOGA LIVING Spring 2013 13
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depths is true nectar. Meditation is said to bringyou to what in Sanskrit is called ananda, a state ofbliss. You don’t need to force your mind to go tobliss; you need only point your mind in the rightdirection and let go, and the law of gravity of themind — the draw toward greater happiness — willdo the rest. This is why the Tao of meditationworks best. This is the practical way to control themind, not by any exertion.
Does this mean you won’t have thoughts whilemeditating? Not at all. As long as you have a mind,you will have thoughts. But once you allow yourmind to transcend toward the charm that lieswithin, the thoughts become less and less significant.Let them come and go; they are not your concern.In this way, you become released from the grip ofthoughts; your mind is freed to follow its naturalattraction to peace, stillness, expansion, and innerdelight. And at times the thoughts will cease, andat that point you will be in the state of “no mind.”
To better understand how thoughts can coincidewith deep meditation, allow me to offer a finalmetaphor. Think of your mind as an ocean. Untilnow you’ve been hanging out on the surface of thatocean — the conscious thinking level — bouncingfrom one thought wave to the next, buffeted bydesires, musings, worries, irritations, ambitions,insights, and so on. Once you start to meditate,you slip beneath the surface and begin to descendinto the depths of your mind. As soon as you slipbeneath the surface, you experience inner silence;and as you descend, the silence becomes deeper,richer, and filled with the light of being. Yet thewaves on the surface will likely continue. Thewhole ocean does not have to become perfectlystill for you to experience the inner silence ofmeditation. You can abide deep within, drawn bythat increasing peace and well being, whilethoughts go by on the surface of your mind. Andnow and then you will rest on the ocean’s floor,where all is still. �
Excerpted from the new book Effortless Mind ©2013 Ajayan Borys.Published with permission of New World Library.
Yoga Theory & Practice | by Ajayan Borys
How can the unruly mind control itself? Well,actually the mind is not so unruly. There is amethod to its madness, and that method is this:the mind is spontaneously drawn to greaterpleasure, greater happiness. The freedom yourmind wants is precisely the freedom you want: toseek your own happiness.
Aren’t we all naturally drawn to what we feel willmake us happy? This is true whether we seek asatisfying career, a wonderful soul mate, a beautifulhome, car, boat, the latest smart phone, our favoritedessert, sex, fame, wealth — whatever we feelmight bring us happiness. The mind automaticallyfeels attracted to it. We can’t help it. This drawtoward greater happiness permeates the mind.In the words of Johann Wolfgang von Goethe,“Happiness is a ball after which we run wherever itrolls, and we push it with our feet when it stops.”
I would go so far as to say that this pull towardperceived happiness is to the mind what the law ofgravity is to physical objects — it is that powerfula force within us, invisibly driving humanity in allits endeavors. The good news is that when it comesto meditation, this powerful force is not anobstacle. Yes, those who try to control the mindwill find its restless search for happiness to be anobstacle. For them the mind will be like a monkeyjumping wildly from limb to limb. Yet as my firstteacher, Maharishi Mahesh Yogi, used to say, themind is not a wild monkey at all, but a bumblebeegoing from flower to flower in search of nectar.Once we understand this, we can simply point themind in the direction of that nectar of greaterhappiness instead of trying to forcibly control it.The mind’s own nature will begin to work for usinstead of against us. This is the great secret ofeffortless meditation.
So, where is greater happiness for the mind?Simply put, it is in transcending to subtler levels ofthe mind. Once you approach meditation withease, you will discover the great charm that lieswithin, in the inner peace, stillness, expansiveness,intelligence, and creativity at the quieter levels ofawareness. Once you stop trying to control it, yourmind will discover that the experience of its own
YOGA LIVING Spring 2013 15
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16 YOGA LIVING Spring 2013
Yoga Theory & Practice | by Kristen Butera
W E’RE ALL SEEKING BALANCE IN SOME WAY.Opposites tend to attract and compliment eachother, and in this way yoga and running are a
perfect pair. Yoga may not offer the heart-poundingendorphin rush that comeswith running, but it does providea unique combination of static strength and flexibilitythat isn’t as readily available on a treadmill or trail.The stretching and strengthening routines associatedwith yoga can help runners to uncover and work withcommonly over-used areas of their body in a very targetedway. Basic yoga breathing can help to increase lungcapacity and offer more oxygen to the muscles, creatingmore endurance and less fatigue while running.As an essential cross training component, yoga can makea good athlete even better. When experienced as morethan a physical practice, a deeper sense of purpose leadsto increased mental focus and concentration. The endresult is a greatly improved experience for the runner: aclearer understanding of the intention behind running,faster recovery times, better body awareness and overallboosts in form, efficiency, and power.This article offers a series of poses for the basic needsassociated with the runner’s body. The sequence is focusedon caring for the hips, turning on the core and openingup the spine, hamstrings and quads. It can be used pre-run,post-run and on recovery days. The yoga breathing canbe practiced by itself to strengthen and train the musclesassociated with breathing. It is also helpful when donein tandem with the pose routine.Yoga Breathing: From a comfortable reclined position,begin to inhale and exhale deeply through the nose.Slightly narrow the throat in order to meter the passageof air into the lungs and make an audible sound withthe breath. Start by isolating each aspect of the breath.First practice breathing into the abdomen, the inhalationexpanding the belly and the exhalation deflating it. Second,focus on breathing into the ribcage expanding up and outwith the inhalation and closing back towards the spineon the exhalation.When you can isolate each of those partsseparately, try layering them together and adding in thelift of the upper lung/clavicle area. With the inhalationallow the abdomen, ribcage and upper lungs to expand, andon the exhalation allow the air to be expelled through thenose and reverse the order: clavicle, ribcage, abdomen.
Knee to Chest:Start from reclined with bothknees bent and both feet onthe floor. Draw the right kneetowards the torso and hold
onto the shin or back of the thigh. Lengthen the left legonto the mat, pointing the toes skyward and gentlypressing the heel forward. Alternately, you can re-bendthe left knee and keep the left foot on the mat if needed.Focus on deep abdominal breaths while holding the shapefor one minute. Repeat on the other side.Reclined Hand toFoot Series: Startfrom reclined. Usingan old tie, exerciseband or yoga strap,hook it onto the rightfoot where the archand heel meet. Takethe right leg skyward and gently draw the leg towardsthe torso, until you feel a stretch in the back of the leg.Use the exhalations to relax into the stretch. Hold for oneminute and move into position 2. Anchor into the left
side of the pelvis,and open the rightleg out to the rightside, stopping justbefore the left sideof the pelvis wants
to pop off of the ground. Gently draw the right leg uptowards the head to uncover a groin stretch. Hold forone minute and repeat the sequence on the other side.Figure 4 Series: Start fromreclined with both knees bentand both feet on the floor. Crossthe right ankle above the leftknee, to create the number 4 withthe bottom half of the body. Withan inhalation, bring the left thightowards the torso. Reach through the hole of the legswith the right hand and around with the left hand andfind a comfortable place to grab hold of the left thigh.As you continue to draw the left thigh towards youwith your exhalations, allow the right knee to comeenergetically forward and create more intensity in thestretch. Hold for one minute, release and bring the leftfoot back to the ground and move into figure 4 supinetwist. With an exhalation lower the outer edge of theleft leg out and down to the left, allowing the right leg
to come along for the ride.Gently draw the rightthigh towards the earth.Hold for one minute andrepeat the series on theother side.
Essential YogaPracticesfor Runners
Essential YogaPracticesfor Runners
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