The Teacher

Yoga Inspiration
The Missing Link

Within
Ayurveda Talks

Talia Dysmenorrhoea
An Insight

Sutra
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ISSUE 157 I January 2016

 Kids Yoga with
Master Yogananth Andiappan

Date: Every Sunday

Time: 10:30am - 11:30am

Age: 5 - 12 years old

Please book a space for your child, call us at 2905 1822.

18/F, One Lyndhurst Tower, No.1 Lyndhurst Terrace, Central, Hong Kong

www.anahatayoga.com.hk
 Issue 157 I January 2016

contents
The Editorial Team 04 yoga
Editors Note 06 feature page
Yoga Feature 08
The Teacher within Talia Sutra 08

Yoga Practice
my Asana: Vatayanasana/ Horse Face Pose 12

page
Bhojana - The Art of Eating
12 yoga
practice
Eggplant and Egg Saland with Tofu mayonnaise 17

Ayurveda Talks
Dysmenorrhoea an Insight 18

3
Yoga Inspiration
The Missing Link 22

Yoga is a Hot Trend in Hollywood 24

Awareness Parenthood and Downward Facing dogs 26

Yoga can make us happier, healthier and over all full of life 27 ayurveda
Out in the wide blue yonder 30 talks
page
Yoga Music
Trinaural in Dub - Haiku 32
27
Poem
Virabhadrasana II 33

Sun Salutation yoga

Surya Namaskaram - Variation 51 34 inspiration
Yoga Events
page
Advanced Hatha Yoga Teacher Training Certificate Course
with Yogananth Andiappan 36 22
Upcoming Yoga Events & Programs 38
the editorial team

CHIEF EDITOR Yogananth Andiappan

MARKETING DIRECTOR Anna Hsu
FOUNDER MANAGING EDITOR TT Ho
Dr Asana Andiappan Ph.D SUB-EDITOR Joe Chiang

Guruji Dr. Andiappan has served a critical role

ASSOCIATE EDITOR Yogesh Varun
in yogas evolution, shaping it into the practice CONTRIBUTORS Louise Vas
it has become today. He has contributed a large Mouna Chamariq
body of knowledge to the field through research,
Josh East
where he has uncovered numerous secrets within
ancient yogic texts that reveal the therapeutic Dr. Anjhana Priya
benefits of the practice. These include the Gregory Ormson
seminal text in Thirumoolars Thirumandiram, Sebastian Thomas
about the curative effects in yoga practices. Noga Weiss
Deborah Ellemeier
Edward Staskus
Akiko Tanimoto
EDITING AND PROOF READING Chloe Sze
Samantha Whitaker
ADMINISTRATION - INDIA K Soundararajan
Maharajan
Aruna
4 4 CHIEF EDITOR DESIGNER - HONG KONG Cat Lai
Yogananth Andiappan
editor@asanajournal.com India Office

Yogananth Andiappan is known as a pillar of
yogic wisdom and techniques from well worth
a lifetime of learning. The son of well-renowned
Yoga Guru Dr. Asana Andiappan, a figurehead
in yoga from India, Yogananth began his yogic
journey at the age of 2.
Asana Publication, 16, 21st Main Road, Anna Nagar West, Tamil Nadu,
South India Tel: +91 44 6514 0199
Hong Kong Office
International Yoga Academy, Rm1901, One Lyndhurst Tower, 1 Lyndhurst
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Enquires:

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Asana (Monthly) Registrar of Newspaper for India no. tnbil/2003/10829

postal regn no. tn/ccn/167/06-08 licensed to post wpp tn/cnn/51/06-08

Asana Publication retains copyrights in all materials published in

the journal. No part of this journal may be reproduced without the
permission of Asana Publication. The views expressed in the journal are
MEDICAL EDITOR not necessarily shared by the Editorial Board and authors accept no
Dr. Lakshmi Andiappan responsibilities for loss resulting from any person acting, or refraining
dr.lakshmi@asanajournal.com from acting, because of views expressed or advertisements appearing in
the journal.
Dr. Lakshmi Andiappan, a full fledged medical
practitioner, has been practicing yoga from the
age of two under the eagle eyed tutelage of her
father and Guru Dr. Asana Andiappan, a pioneer
of Yoga Therapy and Thirumoolars Ashtanga
Yoga in India.

Asana is now available for download from

Apple App Store and Android market
 100hrs
Pre-natal Yoga Teacher
Training
23rd February - 31st March 2016

This accredited Prenatal Yoga Teacher training is designed for 5

yoga teachers/ students interested in learning how to teach and

apply various yogic practices for pregnant women. The course

will cover the anatomy and physiology of pregnant womens

body during each trimester and how yoga can help improve the

health and the well-being of the child and the mother during

pregnancy.

For details, please call +852 2905 1822

18/F, One Lyndhurst Tower, No.1 Lyndhurst Terrace, Central, Hong Kong

www.anahatayoga.com.hk
editors note

On behalf of our editorial team I wish you all a very happy prosperous and healthy new year.

I apologize for the slight delay in the January issue as the severe flood situation has affected
our regular office functions and connectivity to the internet.

This month we celebrate a festival called Pongal which is also the Tamil New Year on the
15th of January 2016. It is the festival for offering our prayers to Sun God and gratitude to
the farmers.

This month we are featuring Talia Sutra who has an amazing yoga journey, She is an adherent
yoga practitioner and teacher. She answers questions from the yawining yoga class beginnings
to how she found the connection and love for yoga. She is also quite popular for her yoga
selfies, hollywood style yoga demo videos. Talia loves her connection to the students and
other yogis through the web world. There are only a handful of renowned western yoga
teachers who say all yoga is good yoga while others claim and defend their yoga is the best
and unique and better than others.

Thank you all the contributors for supporting asana journal and their contributing articles,
and writing to us and giving us ideas and helping us continue to do this service to the art of
the yoga. Now we have articles updated almost on the daily basis in the our website www.
asanajournal.com.

We have many interesting articles this month and as always enjoy your practice and reading
asana journal.

Namaste

Yogananth Andiappan
CHENNAI, INDIA
EMERGENCY FLOOD RELIEF
DONATION DRIVE
Andiappan Yoga Community offers flood relief assistance
to people in Chennai, India.
On behalf of the people in Chennai India and the Community of Andiappan Yoga Tradition volunteers, we sincerely
thank you for your generous donation to the Chennai Flood Relief Fund Raising Drive. Your contribution has been very
helpful in providing basic needs and to support many to get through this difficult time in their lives. We hope to have your
continual support for our community, its activities and to help us promote the much needed awareness about yoga in
Hong Kong. Our thanks also go to all those who have made generous donations, anonymous donations and in particular
the following:

$10,000 or more Clara Ho

$5,000 or more Lavina Makhija Indian Women Association - HK

$1,000 or more Ashra Tung David Horlock Helen Yeung Karina Buxani
Kelly Hui Lavina Mulchand Ma Lee Naomi Chan
Pearl Sam

$500 or more Andrew Johnson Jennifer Chan Jennifer wan Reema Mulchand
Tanny Tang Ava Hsu

We thank you all the teachers those who contributed their time and
effort to teach the funds raising classes:
Master Nirmal Master Yoko Master Yogananth Andiappan
yoga feature

H aving over 234,000 followers on the social media, Talia Sutra is a modern yogi who inspires
thousands of people through her yoga practice and teaching online and offline. Although
she won in the USA Yoga New York Regional Competition and placed 5th in the National
Yoga Asana Championship in 2013, to her Yoga is more than just a physical exercise. Its indeed a
relationship that she has been in from the day she started yoga practice.
Flexible, fierce and fearless, Talia shares with Asana Journal about her transformation, passion for
yoga, as well as the message behind her quote Love and all is coming.

Asana: How did you start your yoga journey? And
what makes you stay on the path?
Talia: I think most journeys start when we allow the
old ones to come to end.
I was 21 years old: I had dropped out of the fine
arts department at the School of Visual Arts in
NYC and soon after ended a significant four year
relationship.
At the time I was also passively pursuing acting.
I spent most of my childhood and adolescence
8 religiously studying classical ballet and so
performance had always been (and still is) deeply
meaningful to me.
I remember an almost constant juggling of relief,
hope, confusion and worry.
I wasnt sure what would come next. I wanted
to continue painting and actingI would sit in
cafes and sketch and writeoccasionally I would
collaborate on a short film, I also had a part time
job at American Apparel.
But something was missing: I started realizing
that I was cyclically avoiding myself. Looking
back, I know that I was desperate to fill the void
with my natural gift for characters, personas and
costumes.
My mom started practicing yoga around the time
I was six. Although I grew up with knowledge of
the practice, I yawned through most of these yoga
classes; the postures seemed crude to my ballet
focused mind.
I do remember a particular yoga group in Great
Neck, NY which I felt connected to. They had a
tiny house across from the ballet school where
I studied and after my evening ballet classes, I
would cross the road and enter the candle-lit,
incensed room. My mom would be in savasana
on the floor and I would join, lying on my back and
closing my eyes. The teacher would guide us in
meditation deep into a white cave where we would
float weightlesslythe sessions would end with
tea and stories.
We moved from Great Neck to Manhattan when
I was 15, my dance training intensified and I
eventually stopped thinking about the yogis.
Im not sure how, but years later, I found myself at
Yoga to the People, a donation based studio on
the Lower East Side in NY.
I was pretty much hooked from my first class,
I started practicing twice a day, reading books
by Paramahansa Yogananda and Iyengar and
hungrily researching the web for yogic information.
The teachers, all (fascinating) women around
my age, encouraged me to take part in the next
teacher training. And so, I took their advice and
soon was a teacher in training.
Immediately following my graduation, I began
an apprenticeship with YTTP and some months
after, my prayers and efforts were answered and I
became a full time yoga teacher, teaching up to five
classes a day. Yoga teacher training never ends
every class gave me a wealth of experience, every
practice deepened my connection and I continued
praying for the honor of igniting as many people
as possible with a love for yoga.
I myself, have a relationship with yoga. I love it
and care for it and I know that it cares for me
and loves me back. I stay on the path because the
path stays with me.
Asana: How do you describe your yoga practice?
Between physical and spiritual, which one weighs
more in your practice?
Talia: Like I said, Ive been in a relationship with
my yoga practice. Like any relationship, it has its
ups and downs but I believe that when I keep my
practice, it too, keeps me.
Throughout the years, I (and therefore my yoga)
have matured and transformed and continue to
do so daily.
The first five years of my yoga practice were highly
physically demanding. I taught a minimum of
three classes a day seven days a week and used
 yoga
feature

The Teacher
Within
Talia
Sutra
yoga feature
any free time I had for my own
practice and self education.
In the past couple of years, I
have shifted into a much lighter
teaching schedule (about five
classes a week) as well as
a lighter home-based asana
practice.
I do not see the physical as being
separated from the spiritual.
My asana practice is a form of
prayer, always was and God-
willing, always will be.
Asana: Did you ever think that it would
become your career and how did it
change your life?
Talia: I had many different thoughts
during my TT, I experienced thoughts
of both doubt and hope about yoga.
In my heart, I wanted nothing more
than to devote myself to yoga, but
of course, there were times when my
mind would respond to difficulties
with nagging thoughts and scenarios
of failure.
My desire for yoga was insatiable
though: I think when we love anything
10 very deeply, it fills us with faith which
transcends the rational. In other
words, I had faith that I would succeed
but I had no clue how.
Yoga changed my life and
continues to change it in
many ways. If I had to get to
I think when we love anything
the bottom line, I would say,
it gave me what I wanted
very deeply, it fills us with faith
more than anything: purpose
and meaning.
which transcends the rational.
Asana: Whats the difference
between being a student and a teacher
in your personal experience? Do you
think your practice has evolved over
the years?
Talia: Teaching and Learning go hand
in hand. It is impossible to do one
without the other. An excellent teacher
is simply an excellent student.
In order to teach, I must be genuinely
inspired and able to renew my
connection and relationship with yoga.
Of course my practice has evolved, it
is very much alive and changes day
to day.
Asana: Have you ever encountered
any challenge in your practice and
teaching?
Talia: In my experience, challenge is
always present as the counterpart
force or even the parent of our
greatest gifts and talents.
To give a superficial example: I look
younger than I am, especially in
person and my asanas differ than the
norm in their depth- therefore others
perceptions of me have sometimes
been a challenge. People who have
never met me, spoken to me or taken
my class have formed opinions based
on my physicality alone. But this of
course is to be expected considering
the nature of my work and visibility.
Challenge is good as long as we take
its cues with a few pinches of salt.
It definitely has strengthened my
character and resolve.
Asana: Can you tell us more about your
motto Love and all is coming? How do
you apply this in your teaching?
Talia: Love is the desire to connect.
Having true desire to connect
ourselves with Ourselves, with another
or with the divine sets us on a trying,
confusing and transformative path on
which many things are revealed as
they come to us, or perhaps as we
come to them.
Love and all is Coming can be
understood intuitively by the heart.
Still, the word love has so many
meanings and forms and can easily be
confused as the goal. I see it as more
of a PROCESS.
In the process of love, I am silent
enough to listen to a subtle sound
or to witness the ordinary as the
magical. Its also scary at times, like
an endless dive
In this process, I see that the
external self (ego), like the external
world (reality), is continuously built
and rebuilt with our will.
There are times when it is hard to
find the process of love in these
consuming external realties because
they become static when comfortable
and love requires growth! Growth leads
to transformation, transformation then
insists on continuous renewal.
When we cultivate a desire to connect
we must then renew it every single
day.
In other words, Love is a daily practice.
Asana: You have recently launched
your online yoga classes, what do you
think about teaching in a digital world?
Talia: I think its wonderful and
amazingI loved working with
CodyApp on my Love and All is
Coming series! Thousands of people
worldwide can now take my classes.
It is a dream come true.
Asana: You travel around
to conduct workshops and
trainings, do you find any
difference in yoga practice in
various countries?
Talia: Im very grateful for the
ability to travel and experience
the beautiful diversity of the world.
There is a sort of outer layer of
sameness- yoga studios and yoga
students look pretty similar worldwide:
they wear the same brands and listen
to similar music and sip on tea and
coconut water. Of course, when I look
past the superficial, my feeling is that
each country, each people have their
own unique spirit and I hope that this
diversity continues to thrive despite
this age of globalization and instant
information
Sometimes I think we confuse the
concept of Oneness with sameness.
Oneness gains meaning and purpose
only through the acknowledgment in
both mind and heart that we are in
fact different- and for good reason!

Love and all is Coming
can be understood intuitively
by the heart.
Each nation serves a unique purpose
and no two souls are alike, but we
all, in our own ways, serve a single
inconceivable whole .
Asana: Yoga Selfie (posting yoga
photos and videos on social media)
has become a trend, as one of the
most popular InstaYogis, how do you
see it?
Talia: All yoga is good yoga. Yoga
spreading to popular culture is a great
sign of the beginning of massive,
worldwide shift in consciousness.Yoga
selfies are a fun way to stay motivated
and connected with other yogis. Also,
they may (and do!) eventually trigger a
deeper connection to the practice and
its community.
Asana: What are the messages you
would like to send out in your photos
on social media?
Talia: They say a picture is worth
a thousand wordsBefore the
evolution to written words, people
communicated their ideas through
drawings and symbols. I think visual
communication is extremely powerful
in the way it breaks through the
language barrier.
As an artist, I appreciate the process of
creating a beautifully lit , well composed
photo and I really enjoy selecting
and curating my feed. Besides the
visuals, I also communicate my daily
thoughts and meditations through my
written captions. Together the image
and caption send a message which
hopefully provokes the mind and heart
to awaken and serve with joy.
Asana: How did you manage to stay in
a yogic lifestyle while living in a busy
city like New York?
Talia: Right now I am in a sort of
Talia: I never had to manageMy
practice was cultivated and thrived in
the madness of NYC! I absolutely love
New York because it has a piece of
every corner of the world inside it, it
is very rich in its diversity, challenges
and offerings. Clearly, I dont think
yogic lifestyles are limited to sandy
beaches or peaceful country sides as I
now live in Jerusalem- another one of
a kind city.
Asana: What is your typical day other
than teaching yoga? What do you
pack in your bag?
Talia: Well, I not only moved to
Jerusalem a month ago, I also got
engagedso the days have not been
too typical!
In the midst of furnishing a little
apartment, meeting his family and
starting to plan a wedding, I have also
developed a deeper meditation and
prayer practice.
Ive been studying Torah, Kabbalah
and Chasidot with Ezra (my fianc)
which has connects me with my roots
and inspires my writing and teaching.
My bag is usually packed with
my computer, phone, chargers,
notebooks, books, pens, an array of
lip balms, essential oils and my mala.
Asana: Having moved back to Israel
just recently, what are your upcoming
plans and projects?
observation phase. Ive slowed down
my teaching schedule so that I can
properly focus and learn more about
my environment.
I am spending a lot of time on my
own meditation, focus and devotion
practice and doing my best to then
make them accessible to all people.
There is one upcoming project I am
excited to be a part of: an all-day
wellness festival for International
Womens Day in Tel Aviv aimed at
bringing women of all backgrounds
and faiths together for a day of music,
dance, yoga and mediation.
11
Im also very interested in learning to
cook and bake!
Asana: What would you do if you
didnt choose the path of yoga?
Talia: I would probably be more
involved in the arts, maybe as a
painter or director.
yoga practice

Vatayanasana / Horse Face Pose

By Louise Vas with the guidance of Yogananth Andiappan
Poses demonstrated by Clara Ho

T
his months featured pose is Vatayanasana (pronounced as VAH-tayan-
ahsana), or Horse Pose. This pose resembles the face of a horse. The name
of the pose is derived from the terms vataya or horse, and asana or pose.

Vatayanasana is an intermediate yoga asana practice that requires a deep sense of

focus and endurance to come into and stay in this pose.

Asana Overview
Chakra Awareness body, having the sensation that the chest muscles are
Svadhisthana Chakra / Sacral squeezed together.

Practice Level Challenges Faced During The Practice

Intermediate Balance
Knee pressure
Degree of Difficulty (100 being most difficult) Body coordination
80
Chances of Injury
Movement Hips, knees or ankles
Major Movements Loss of balance
Lateral Rotation of the hip
Commonly called external hip rotation; a hip movement Contraindications
away from the centre of the body, i.e. turning the thigh Existing hip, knee or ankle injury
or pelvis outward.
Major Muscles Involved
Movements in the ankle: Lateral rotator group
12
Plantar flexion A group of small muscles located in the hip area that
Extension of the ankle resulting in the top of the foot is responsible for externally rotating the femur / thigh
moving away from the body. bone.

Dorsal flexion Sartorius

Flexion of the ankle resulting in the top of the foot The longest muscle in the body, the Sartorius is
moving toward the body. located in the inner thigh and assists in the external
rotation of the hip.
Minor movements
Hip Flexion Gluteus
A movement of the hip joint muscles done by bringing Being one of the strongest muscles of the body, the
the thigh or top of the pelvis forward (e.g. thigh moving Gluteus assists in extending the hip and the trunk.
closer to the abdomen).
Best Time to Practice
Scapular Protraction/Abduction Afternoon, when the body has ample energy to work
Moving the scapula away from the midline of the with balancing poses and flexibility for hip rotation
movements.

The below poses warm up the lower body (hips to ankles) in preparation for Vatayanasana.

1. Seated Ankle Stretch (use of block)

Warm-up

1. Start from Vajrasana/Diamond pose where the heels are pointing

outwards and the hips are sitting on the arches of the feet. Place a
block in front of the knees.

2. Inhale and on exhale, lift the knees off the floor and slide the block
underneath the knees, bringing the block under the shins.

3. Keep the balance by staying upright and holding the knees.

4. Hold the pose for about 5 breaths and come out of the pose by slowly
taking the block out and sitting on the floor.

Benefit: Prepares the ankles for extension in half-lotus position, and for
flexion when coming into Vatayanasana.
 yoga
2. Veerasana / Hero Pose practice

1. Come down to the knees and place the hands on the floor in front of the knees. While the knees are hip-width apart,
move the feet outwards, wider than hip-width.

2. Inhale and on exhale, sit on the floor in between the legs. Once the hips are on the floor, pull the abdomen in to
keep the back straight.

3. Place the hands on the knees and stay in this pose for a few deep breaths.

Benefit: Stretches the different leg muscles, starting from the thigh to the ankle.

3. Ardha Padmasana / Seated Half-lotus Pose Variation

1. Start in a seated position with the legs outstretched.

2. Bring the right heel close to the left hip, coming into a half-lotus position.

3. Inhale and on exhale, slowly bend the left leg and bring it closer to the torso,
keeping the left foot flat and the right foot in half-lotus position.

4. With the right hand placed at the side of the body for support, wrap the left
arm around the left leg and hold the opposite knee.

5. Hold this pose for a few breaths. Slowly release the left arm and stretch the
left leg forward. Repeat the pose in the opposite side.

Benefit: promotes external rotation of the hip joint.

1st Approach from standing

Steps

Start from a standing position. Place the right Inhale and on exhale, slightly bend
foot close to the left hip in half-lotus position, the left knee; extend the spine
and raise the arms above the head, palms forward and go into a standing
facing forward. forward bend while keeping the
position of the right foot in half- 13
lotus. Press the palms to the floor
and straighten the left leg when
balance is in place.

Grounding the left foot and

Walk the hands to right side to make a small twist,
making the right leg slightly rotating outwards.
Final Pose
With control, bring the right knee to the floor
and slowly walk the hands back in line with the
left foot. Lift the torso slightly and come to the
fingertips.
right knee down, lift the torso
away from the left thigh and
place both hands on the left
thigh.

Spread the arms to the side, bend the elbows and bring the elbows in front of the chest and with the right arm on top,
twine the arms together and press the palms. Lift the elbows to be in line with the shoulders.

Hold the pose for a few breaths.

*as a general guide, the leg in half-lotus means the arm on the same side would go on top of the other arm.
 2nd Approach from seated
Steps

Sit with the legs outstretched and the hands to Move the hands to the front of the body and bend Inhale and on exhale, press the palms to the
the sides of the hips, pressing the floor. Bring the left knee in, keeping the left foot flat, and the floor. Shift the weight to the hands and lift the
the right leg into half-lotus position, with the heel right leg in half-lotus position. The right knee is hips away from the floor, placing the middle of
close or touching the left side of the pelvis. now closer to the floor. the right knee on the floor.

Lift the torso higher by

pressing the hands to the left
thigh, straightening the arms.

With the hands still on the floor, walk the left foot Grounding the left foot and right knee down, lift
in, closer to the right knee. Aim to bring the left the torso away from the left thigh and place both
foot in line with the right knee. hands on the left thigh.
Final Pose

14
Spread the arms to the side, bend the elbows and bring the elbows in front of the chest and with the right arm on top,
twine the arms together and press the palms. Lift the elbows to be in line with the shoulders. Keep the gaze forward,
towards the forearms.

There are several variations to Vatayanasana. Here, arm positioning and twisting variations are presented:
Va r i a t i o n

From step 6 in the 2nd approach, simply extend
the arms above the head. Interlock the fingers and
point the index fingers up. Lift from the chest and
allow the back to arch slightly to reduce pressure
on the knee.
From step 6 in the 2nd approach, bring the hands
in front of the chest in Anjali Mudra/prayer hand
gesture. Keep the chest lifted and gaze straight
ahead.

From step 4 in the 2nd approach, keep the right hand on the floor and bring the
left hand to the thigh. Inhale and on exhale, turn the torso to the left and bend
the left elbow. Keep the balance and bring the awareness to the heart centre and
shoulders, that the chest is not closing inwards.
 yoga
practice

Many modifications are available for practitioners with different challenges in the practice. Below are a few examples:
Modification

For those with shoulder rotation For those with hip tightness and limited external
limitation rotation of the thigh

Instead of twining the arms, simply A key movement of Vatayanasana is the

extend the arms to the side with the
palms facing down. Use the arms as
leverage for balance while extending the
torso upwards.
external rotation of the hip joint and leg.
Tightness in the hip joints may also lead to
limited outward movement of the leg. Use a
block under the knee to reduce the stress on
the hip joint and leg. The block is placed in
position before bringing the knee down.

For those challenged by balance

The use of a wall is very effective in training the body about proper balance and
about what muscles to use to stay still. From standing, have the back against
the wall with a small space to allow for the forward bend movement. Come to
the pose with the hands on the thigh. When lifting the torso up, let the buttocks,
upper back and back of the head lean against the wall. Keep the balance and
slowly come out of the pose by placing the hands down.

The following poses release any tension created in the hip joints, knees and ankles.
Neutralizing Poses

15

Sit with the legs outstretched and the hands placed behind the hips, fingers pointing away from the body. Keeping the heels on the floor, point both feet to
the right to allow the legs to roll to the right (external rotation for the right leg and internal rotation for the left leg). Inhale and on exhale, point the feet to the
left side and let the legs roll to the opposite side. Keep the chest lifted and repeat for a few more times.

From sitting with the legs outstretched, bend the knees and bring the knees down to the floor, pointing towards the right. Move the knees away from
each other the right knee moving up towards the torso and the left leg reaching far towards the left side. Inhale and on exhale, slowly turn the torso
to face the left side; bend the left elbow to go deeper into the twist.

Inhale and lift the knees away from the floor and on exhale, slowly bring the knees down to the left side, again separating the legs. Slowly turn the torso
to face the right side, and again bend the right elbow to deepen the twist in the torso. Repeat for a few more times, moving with the breath.
 The following poses create space in the knee and hip joints and allow the muscles around these joints to extend.
Counter Poses

Adho Mukha Svanasana / Downward-facing Dog To release tension created in the knees from doing Vatayanasana, bend one knee at a time starting from
the left knee. Inhale and on exhale, straighten the left leg and bend the right knee. Do alternate sides
Start from tabletop position with the hands and
for about 5 times each side and slowly come back to Adho Mukha Svanasana. Release the pose by
knees on the floor. Inhale and on exhale, push
coming back down to tabletop position.
from the palms and lift the hips and knees,
straightening the legs. Aim to arch the back
and bring the forehead towards the floor while
engaging the arms and keeping the legs straight.
If possible, walk one step in to send a nice, gentle
stretch to the leg muscles.

Standing ankle stretch

From a standing position, place a firm block in front of the feet. Step on the block with the balls of the
feet firmly placed and heels on the floor. With the hands on the waist, inhale and pull the hips back; on
exhale, push the hips forward. Hold the hip forward/upright position for a few breaths to counter the
hip-folding movement in Vatayanasana.

16

It is believed that Vatayanasana has the ability to cure minor deformities in the hips and thighs as blood circulation to these parts is promoted and flexibility
is improved.

As this pose leads practitioners to focus on the Svadhisthana or sacral energy centre, Vatayanasana generates energy for a practitioner to be more creative.
This also brings fluidity or flexibility not only to the body but also to the whole self, improving relationships with the self and others. With proper practice,
self-check and control of emotions is also improved.

Practice with an experienced teacher and be mindful of the body during the practice.

Louise Vas

Louise is an advanced Hatha Yoga teacher, having 500 hours of training from
the International Yoga Academy (IYA). A registered teacher under Yoga Alliance
and IYA, Louise is also the project leader of the Andiappan Yoga Communitys
yoga program for overseas workers, organizing and teaching free yoga classes
to more than 150 domestic helpers every Sunday with a strong team of fellow
volunteer teachers.

Learning every day from her teachers and students, Louise shares bits and
pieces of her yoga journey at her blog wysyogi.wordpress.com.
 Ingredients

Tofu mayonnaise: 100g of silky tofu, 1tbs mustard, 1tbs

Bhojana lemon juice, 1 garlic clove, 50 ml canola or grape seed oil,
salt and pepper.

2 hard-boiled eggs, 1tbs finely chopped chives, 1bs

chopped dill, 1 scallion
The Art of Eating
1 eggplant, olive oil.
By Mouna Chamariq
Directions

Eggplant and Egg Salad
with Tofu Mayonnaise
Also known as bean curd, tofu has many health benefits
that make it a favorite among vegetarians, providing all of
the essential amino acids needed in the diet.
Naturally gluten free
In a blender, mix together tofu, mustard, lemon and
garlic, and then add oil until reaching a silky texture.
Peel and chop the hard-boiled eggs and gently mix
them with to the tofu mayonnaise adding chives and
dill, salt and pepper.
Wash and dry eggplant and slice lengthwise. Fry them
for about 4 or until golden with 2tbs olive oil in a
nonstick skillet or frying pan.

Cholesterol free Remove from the oil and drain on paper towels.

Great substitute for meat Spread the egg tofu mayonnaise salad on fried eggplant
slices and top them with chopped scallion..
Excellent source of protein, iron and calcium

Low fat and low calorie

17
 ayurveda talk

18
 ayurveda

D
talks

ysmenorrhoea
Insight
AN

by Dr. Anjhana

19

P
ain is the most common associate during every womans
menstrual cycle. However, pain to such an extent that it
becomes intolerable and affects the normal routine during
menstruation is called dysmenorrhoea. A certain amount of
pain in the lower abdomen and back sometimes extending to
the spine is normal and will revert by itself once the periods
taper down, however, unbearable pain that calls for assistance to lead
the normal activity in daily life requires medical attention. In a research
study published in the Upsala journal of medical sciences, prevalence of
dysmenorrhea and its effect on quality of life among a group of female
university students was analysed. Kutahya is a semi-rural province
situated in the western part of Turkey, with a population of 565,884. The
socio-economic level of the city is average compared with other cities
of the country. There are significant disparities in the socio-economic
characteristics of the quarters of the city. The city includes one university
and has a cosmopolitan structure in terms of student population. The
university where the study was conducted, Dumlupinar University, has
19 faculties and colleges with about 30,000 students.

In this remarkable study, several factors that influence dysmenorrhea

was revealed. The prevalence of dysmenorrhea among female students
was relatively high throughout our study, reaching almost three-quarters
(72.7%), and the Quality of Life scores showed a decrease in the presence
of dysmenorrhea and with the increase in the severity of dysmenorrhea.

In a similar study by the Li Ka Shing Faculty of Medicine, University of

Hong Kong, to evaluate the prevalence of dysmenorrhea among the
adolescents in the country, it was shown with data that dysmenorrhoea
exists as a very common condition having a significant impact in the
Hong Kong community, primary care doctors should reassure young
women with dysmenorrhoea that it is a common experience in the same
age-group. Health education on the existence of effective treatment
ayurveda talk
from medical practitioners could help
women whose dysmenorrhoea was
not controlled by self-management.
Facts about Dysmenorrhoea
Dysmenorrhoea is experienced as
uterine pain or cramps in the lower
abdomen, occurring just before
and/or during menstruation, with
variations among different females. It
has been proposed that the release of
prostaglandins in the menstrual fluid
leads to uterine contractions that give
rise to the pain of dysmenorrhoea.
Being a common and significantly
bothersome health problem,
particularly affecting young women,
dysmenorrhoea is a significant
problem and worthy of study. The
prevalence of dysmenorrhoea among
young women varies widely from
country to country.
Studies of university students showed
its prevalence to be 64% in Nigeria
and Mexico, 84% in Thailand, 88% in
Turkey, and 93% in Taiwan. Studies
of high school students also revealed
diverse dysmenorrhoea prevalence
rates, being 48% in Mexico, 72% in
Ethiopia, and 93% in Australia. In a
20 local study on secondary school girls,
its prevalence was 69%.
Being such a common experience, it
causes considerable disturbance in
the daily activities of young women,
which includes school absenteeism. In
a study from Mexico, 65% of women
interviewed recounted limitation in
daily activities and 42% reported
absenteeism, while a local study
found that only 10% had taken sick
leave due to dysmenorrhoea. In other
studies, 64% women had reported
low concentration in class, and
among those with dysmenorrhoea,
1.5 times as many subjects reported
depression as those without this
problem. Young women cope with
their dysmenorrhoea using different
approaches. According to the study
from Mexico, 62% of university
students with dysmenorrhoea self-
medicated while 26% consulted
physicians. A US study showed that
apart from medication, all adolescent
girls used nonpharmacological
remedies such as sleeping and heat
application to soothe pains due to
dysmenorrhoea. Approaches to deal
with dysmenorrhoea differ in different
cultures (Hong Kong Medical
Journal).
This being the estimate of prevalence
of dysmenorrhoea, it is bewildering to
see the list of factors responsible for
these uninvited painful cramps.
The excruciating pain during
menstruation begins when part of
a muscle involved in the uterine
contractions briefly loses its supply
of oxygen. Menstrual cramps are
caused by contractions in the uterus,
which is a muscle. The uterus, the
hollow, pear-shaped organ where a
baby grows, contracts throughout a
womans menstrual cycle. If the uterus
contracts too strongly, it can press
against nearby blood vessels, cutting
off the supply of oxygen to the muscle
tissue of the uterus. Major factors that
can cause the reduced oxygen supply
(but not limited to) are:
Lack of physical exercise
Obesity
Underlying reproductive problems
like PCOS (Poly Cystic Ovarian
Syndrome), tumors etc.
Lack of nourishment and vitamin
deficiencies
Iron deficiency
Mental stress
Common symptoms of dysmenor-
rhoea include:
Piercing pain in the abdomen
radiating to the lower back and in
severe cases up to the entire spine
and the shoulders.
Extreme pressure in the abdomen
causing difficulty in breathing and
pain in the inner thighs.
Irritable bowel syndrome, loose
stools and loss of appetite
Mental depression or hyper
irritability.
Dullness of eye and extreme thirst
and dryness in the skin.
The healers Yoga and Ayurveda
The trick lies in restoring the proper
oxygen supply to the muscle and
help in the downward movement of
air in the uterus. According to the five
element theory, the element which is
predominant in the lower abdomen
is vata (combination of space and
air). Vata in the body is expressed
as all the activities related to
movement, right from the circulation
of blood, movement of muscles
during locomotion, chewing, digestion
and excretion. In this case, the vata
involved in excretory movements is
of concern to us. During the excretory
activities, the movement of vata
must be downward, not only during
menstruation, but also during bowel
movements. However, if an individual
does not maintain proper diet and
lifestyle and most importantly if natural
urges are suppressed frequently, it
may so happen that the oxygen supply
to energize the muscles facilitating the
vata movement is greatly reduced.
The result being that the muscles may
not adapt quickly to physiological
changes like menstruation causing
extreme pain and chaos in the body
affecting both the psychological and
the physical planes.
Treatments based on principles of
Yoga and Ayurveda offer simple and
effective management techniques
to combat pain during menstruation
as revealed by innumerable research
studies.
Dysmenorrhoea in Ayurveda
is referred to as Udvartini. In
Ayurveda, though several internal
medications are able to restore normal
vata movement, certain types of
medicated panchakarma treatments
help in recurring dysmenorrhoea.
Vasti (enema) therapy using certain
herbs like operculina turpetum
,sida cordifolia and allium sativum
have found to permanently eradicate
painful cramps. A research study was
conducted to evaluate the efficacy
of Vasti with operculina turpetum
and allium sativum oil in Primary
dysmenorrhea. Thirty-six diagnosed
cases of Udavartini Yonivyapad, viz.,
primary (spasmodic) dysmenorrhea,
were selected and randomly allocated

into two groups. The effect of Uttar Vasti
was compared with the commonly
used non steroidal anti inflammatory
drug (control group). Uttar Vasti with
Operculina turpethum (Trivrit) and
Allium sativum (Lasuna) oil has shown
encouraging results in Udavartini
yonivyapad. Statistically significant
relief was seen in the intensity of
pain and the successive cycles were
less painful in the treated group as
compared to control group. The mode
of action can be attributed to anti-
inflammatory (vatahara), vasodilatory
(ushna virya) antispasmodic and
laxative (anulomana) properties of the
trial drugs. The present study showed
Vasti as a safe and easy technique to
treat dysmenorrhea like conditions
without any side effects. (PUBMED:
22131715)
There are several types of enema,
while many need to be conducted
under the super vision of a medical
expert, few can be done by yourself
at the comfort of your home. One
such enema type is called matra
vasti which is not only easy to
administer, but has no restriction
when concerned to the usage of
herbs. In a study conducted by Gujrat
Ayurved University (Jamnagar, India),
to explore the therapeutic efficacy
of matra vasti using sesame oil and
dashamoola oil (Dasha ten; moola
roots put together, a combination
of roots of ten medicinal plants). There
was complete remission of symptoms
in 38.89% in group A and in 35.39%
in group B, while there was marked
improvement in 50% in group A and
47.65% in group B. However, there
was a marked difference between the
two groups with regard to recurrence
of symptoms during the follow-up
period of 2 months, with recurrence
being significantly more in group
B. The study suggests that Matra
Basti can be a reliable treatment for
relieving the symptoms of primary
dysmenorrhea. (PUBMED: 22131731)
When coupled with miraculously
simple and energizing yogasanas,
there is nothing like it to chase these
villainous cramps. Yoga therapy has
been and of late has greatly increased
the interest among scientists. Several
research studies have explored the
benefits of yoga for menstruation. In
a study published in the Journal of
paediatric gynaecology, effect of cobra,
cat and fish poses in dysmenorrhoea
was evaluated through a randomized
controlled trial. The study involved 92
ayurveda
talks
girls who aged between 18-22 years.
This study revealed that Yoga reduced
the severity and duration of primary
dysmenorrhea. These findings also
suggest that yoga poses are safe
and simple treatment for primary
dysmenorrhea. (PUBMED: 21514190)
In another study conducted
by Department of Obstetrics
and Gynecology, Chhatrapati
Sahuji Maharaj Medical
University , Uttar Pradesh,
Lucknow, India, Impact of
Yoga Nidra on menstrual
abnormalities in females of
reproductive age was analysed.
This study involved 150 subjects with
menstrual irregularities; 126 of whom
completed the protocol. The study
demonstrated the efficacy of Yoga
Nidra on hormone profiles in patients ginger and curry leaves. Off the
with menstrual irregularities. It was flame and toss well. Add this to
conclude that Yoga Nidra practice the buttermilk and add a pinch of
was helpful in patients with hormone salt before consumption. This can
imbalances, such as dysmenorrhea, be taken two to three times daily.
oligomenorrhea, menorrhagia, Traditional antispasmodic herbs
metrorrhagia, and hypomenorrhea. also include camomile, fennel, and
(PUBMED: 23647406) peppermint.
Janusirasana; cobra, cat and fish
Few useful tips to handle painful poses; camel pose are few poses
menstruation: ( Incase of chronicity that help during menstruation and
consult a local physician for physical are clinically proven. 21
examination and diagnostic tests)
Sugar syrup is a sweet way
of facilitating the downward
movement of vata and provide
immediate supply of glucose and
oxygen to the abdominal muscles .
Pineapple juice pineapple
contains bromelain which is an
excellent muscle relaxant.
Basil leaves contain natural
active compounds that have pain
killer like activity. Take 17 to 18
Basil leaves, boil in water, filter it
and drink this water twice a day.
Avoid fried food, pulses, and sour
food items; avoid foods that will
cause constipation, especially Dr. Anjhana is a duly qualified Indian
during the last week of the medicine practitioner. She obtained
menstrual cycle. her bachelors degree in Ayurvedic
Avoid potato, yellow pumpkin, and Medicine and Surgery after 5 n 1/2
brinjal. Instead you can have white years of intense training. She completed
pumpkin, papaya, drumstick, her diploma in Yoga from Andiappan
snake gourd, bitter gourd, and Yoga Center during the course of her
cucumber. under-graduation. She pursued her
Buttermilk is a great friend of vata advanced post graduate certification in
and blends well in the body to Clinical Research from Apollo Hospitals
restore the downward movement Education and Research Foundation.
of vata. A tasty recipe for Adding on further, her rich experience in
buttermilk heat the pan and add medical cosmetology and genetic research
half a spoon of oil. After the oil is for over three years makes her even more
well heated, add mustard seeds, versatile.
asafoetida, coriander leaves,
yoga inspiration
The Missing Link
S
oothing music from an
Internet radio station plays in
the background. Tablas and
harmonium weave a soft melody, and
it pours over me like waves from the
22 nearby Pacific. Its compelling to my
ear. I try to concentrate on my pose,
but I wander and follow the music.
In my mind, I leave my mat and
imagine myself on the beach preparing
for a free dive. Almost automatically,
Im taken to my breathing routine: a
deep breath in, brief hold, and slow
measured release.
I focus on every sound. I slow my
heartbeat and ground my awareness.
Im still in class, but I imagine diving
below and swimming deep. I listen
closely and believe I hear the octopus
changing colors. I open my eyes and
return to the room.
In the tapas of my practice and its link
to my muscle and sinew, a moment
turns into a hour and my tribute to
those who have gone before. An epic
prayer from my ancestors is on my
lips.
Lo, there do I see my father. Lo, there
do I see my mothers and my sisters
and my brothers. Lo, there do I see
the long line of my people . . . I recite
this prayer to its conclusion which
calls me to join in a glorious vision of
the afterlife at Valhalla. Traveling this
line of my people, I recall a fatally ill
Yoga class begins . . .
relative and I dedicate my practice to
him.
Music settles me and I stay in the
room until I hear my teacher give her
blessing. She is dedicated, honorable,
and while its not the right word, Ill
say professional. Her soft voice heaps
a lavish blessing upon the gathered
yogis. We accept it and hold tightly
to the offering she imparts: And may
your practice will bring strength to your
bodies, clarity to your minds, kindness
and compassion to your hearts.
I take this blessing and know that I
have been brought around and past
my edges. I will go into the world with
slightly less border and boundary,
inhabiting wider circles with deeper
draws of inclusion.
Suddenly, I realize this reshaping is
what Ive needed all my life. Its the
nexus of my identity, the ring of fire
connecting my courage and passion.
I have been showered in wholeness
and connected by the strength, clarity,
kindness, and compassion of that
prayer. I take this and realize I have
found my mission statement for all the
rest of my days.
I let it hold me as breath holds my life
underwater. And I walk away in hopes
of embodying my new mission. But
every now and then, I doubt; and Im
reminded to not dig up in doubt what
Ive planted in faith. The crucible Ive
by Gregory Ormson
voluntarily entered is too precious -
and its bearing too holy - to let it fall
in rust and ignorance or to handle with
doubt and irreverence.
My crucible - my mission - is to fill
up the periphery which has become
center. Its a maddening and illogical
movement which confounds the
logical. Its the Buddhist pepper of
the east to the Aristotelean salt of
the west, and its integrated mix has
become my blessing and my center.
The movement to periphery in every
bend and reach has become the
starch of my backbone, and it holds
me fast when I fall to the seduction
of mythologies that surround me.
Im surprised when I realize that Im
happy, truly happy, in the midst of my
practice.
I dig down and reject stubborn
thoughts that everyone has closer
and better friends than I, everyone
is happier than I, everyone has more
support and love than I. That nobody
is as lonely as me, nobody doubts
themselves as I doubt myself, and
nobody else wastes time wishing for
anything other than what they have
and what they are.
But I see the truth behind marketed
public veneers, so I turn away and
work to hone my mission, while the
rounded twisting on my mat pulls by
breath in and pushes it out. This rising
and falling moves me by degree to completeness and shows me
that my place, my contentment, is with the link that is welded into
and onto me through yoga.
Thirumandiram
My new vocation is a stunning anecdote for worry. It has become
my spiritual DNA. It has wound its link around my spine. It has
lodged in my soul. I fasten to this deep core with breath and
meditations pioneered by music. I embody my asana and rejoice
in a glimpse of a periphery turned central, an identity formed
of particularity and universality inhabiting a moment by single
moment. I think, we are all a beautiful crush of salt and pepper.
Tantra 8
Mukkuna Nirkunangal -
I breathe.
Three Qualities
I trust.

I do asana to claim ancestry, music, diving and rising, and prayer.

My yoga stretches me and joins with the line of my people back
to the beginning. I marvel at all the gurus and yogis appearing
before me.

I continue working my flawed yet beautiful human project, and I

wonder why it took so long for me to discover this missing link, Saatheegam Eithum Nanavenba Saartrungal
this balm of body and mind that Ive caught from a messenger
of the past. Vaaitha Erasatham Mannum Kanavenba
This yoga takes me back to a delight song in my bones, a song
I once knew, and a place I once knew. I see a forest turned into Oyithidum Thamatham Urtra Suluthiyaam
a container of heat and transformation. The tapas goes back a
long way, a liminal place where a guru points the way and slowly
my weakness is burned away. Gravity is an honest teacher and Maayithidum Nirgunam Maasil Thuriyamae
companion. Gravity . . . its my center and periphery, my salt and
pepper. How about you? 23

I surrender to divine moments that bend me, and I open to this

shaping no matter how I fail. Even when I insert my ego into the Sattvic is guna in the walking state
music and rough-hew gravitys curriculum, or when my best
work only dimly reflects the shining divinity that brands me now Rajas is dream state
and forevermore.

Yoga class ends . . . the gravity of OM adds its penultimate Tamas is deep sleep state
closing.
Nirguna, that other three gunas destroys
Im on my knees, linked to a great beyond. In that linking, your
asana is my asana, my gold is your gold, and your song is my
song. Is attribute of turiya state pure.

Namaste.

Gregory Ormson is a former Protestant

Clergy and college instructor. His
writing of a vision quest in The Red

About Thirumandiram
Desert of Wyoming garnered Finalist
and Honorable Mention notices in three
national nonfiction contests.

His doctoral degree from The Chicago by Thirumoolar

Theological Seminary was written on
the healing power of touch something
that regularly happens in yoga. Hes an
A seminal yogic text by Siddha Thirumoolar.
experienced public speaker and worked
as a speechwriter for the President of
Northern Michigan University while in
graduate school. This is a sacred, monumental work of philosophical
Hes an alumnus the University of and spiritual wisdom rendered in verse form.
Wisconsin, La Crosse, Northern Michigan
University, the Chicago Theological
Seminary and Trinity Lutheran Seminary.
It is a seminal work and is the first treatise in Tamil

that deals with different aspects of Ashtanga Yoga,

Tantra and Saiva Siddhanta.

yoga inspiration
H
ollywood, California is where most of the stars live
and film. And in a world where Hollywood stars
are in the spotlight each day, they need to look
and feel their very best. So, its pretty common sense
that Hollywood celebrities have taken to various forms
of yoga to help calm their minds and keep their bodies
looking a-list.
We spoke with Los Angeles-based actress/comedian
Rory Uphold, the star of the popular series HelLA, about
24
her love of yoga and thoughts on its growing popularity in
the Hollywood scene...
How were you first introduced to yoga?
Acting school. We used yoga as a way to connect with
breath and emotion, and also as a way to tap into our
bodies. So that was really my first intro to yoga.
You practice Vinyasa and Bikram.... what attracted
you to these styles most?
Sweating. It just makes me feel better. Though I have to
be careful with Bikram because Im sensitive and also
theres been a recent outbreak of staph at LA gyms/hot
yoga studios.
Can you tell us about how practicing yoga helps you
as an actress?
Being present is a big thing for both yoga and acting, so
Id say thats a focus point for me. The practice of being
present. Additionally, I think that being able to focus
inward and to get in touch with what Im feeling and
whats really going on is important because it helps me
connect with my emotional life in a way thats beneficial
for acting.
Yoga has become a very popular thing in Hollywood...
why do you think that is?
I think that exercise, in general, is a very popular thing in
Hollywood, so theres that. But I do find that LA, as a culture,
is interested in wellness. I think the spiritual side of yoga is
something that a lot of people connect to, in the same way a
lot of people in LA meditate. Plus, this is a city full of artists.
What has been your greatest challenge when it comes
to your practice of yoga?
Getting there. Sometimes I put off going to class because
I dont really want to deal with whats going on inside of
me, emotionally speaking. Personally, I find that yoga is not
something Im able to do mindlessly, in the way that Im able
to do other kinds of exercise, so theres a tendency to avoid
it during the times when I need it the most.
What advice would you like to share with other
practitioners based on your personal experience?
Oh, I wouldnt. I dont feel like Im at a place where I should
be advising others, plus, its a really personal thing. My
journey is my journey.
Where is your favorite place to practice yoga when you
do?
I have a couple of studios I really like to go to in Hollywood.
Besides yoga, do you take care of your health through
other activities?
Exercise wise, I run and I do pilates.
What are your future dreams and goals both
professionally and personally?
Professionally, I want to keep acting, writing, and directing,
and hopefully see that grow into something bigger.
Personally, Id like to see myself calm the F down. Im trying
to get more comfortable in the unknown of it all.
YOGA IS A
HOT
TREND 25

IN HOLLYWOOD!
Written By Sebastian Thomas exclusively for Asana Journal

We used yoga as a
way to connect with
breath and emotion,
and also as a way to
tap into our bodies.

yoga inspiration
26
A
wareness
Facing Dogs
parenthood and downward
by Noga Weiss
The two things that have sculptured my adult life the most
are, without a doubt, being a mother and practicing yoga.
Or... being a yogini and practicing motherhood. Both are
deeply ingrained in me now, and I balance each against the
other constantly.
I was doing yoga before I became a mum, but on a much
more superficial level. My downward dog was just an
asana, a way to strengthen my arms and stretch behind
the knees. Then I became pregnant, and yoga was a refuge
from my hectic life and a way to bond and connect with my
unborn child. A deeper aspect of meditation followed the
asana practice, but awareness was still just a word in my
books.
The baby came, and my baby yoga teacher training was
expressed daily in new, creative ways. Now, downward
dog was a bridge over the newborn, a new way for her to
see her mummys face looking at her upside down. Moving
into childs pose was an opportunity to kiss her sweet baby
belly.
Ive always believed that yoga is a part of life, and didnt
want to push life aside in order to do yoga. As a new parent,
I struggled with the challenges of doing the practice while
occasionally stopping to change a nappy, breastfeed or
to sing a lullaby. I have made a conscience decision very
early on to never push my kids away because of yoga, so
that they dont grow up resenting it as the thing that takes
mummy away.
A year passed by, and downward dogs became a hill for
my child to climb on as she giggled, and I became more
comfortable with my bumpy practice, full of disturbances.
I looked at it as a challenge to be fully present, both on my
mat and for the toddler running around me, and her little
sister growing inside me.
Awareness started to have a different meaning. Juggling
between the focus on my bodys need to move, my minds
need to relax, my daughters needs and my unborn childs
need, was a great way to practice the juggling that my
future would demand from me. It was just the start.
Eight years later, with three kids, a puppy, a full time job
teaching yoga and a house in Bali to maintain (which is
almost as much work as another child...), I am nothing but
grateful for the decision Id made all those years ago.
 yoga
inspiration

forth one just to do it better. But Im done making children,

so we got a puppy. She was already toilet-trained when I
took her in so more cleaning poops till my grandchildren
come!

Maybe thats why grandparents are so awesome, and why

they often have a much healthier relationship with our kids.
They have learn already how to hold back when needed,
how to let go, and how to do it with enough awareness
not to hurt anyone on the way, including themselves. I
sometime wonder if we can figure it out in less than one
full lifetime.

Im heading to my mat now. My puppy runs under me while

Im in down dog, the kids either climb on me and attempt
to balance standing on my bottom, or, on really good days,
they unroll their own mats and join in.

................................................................
Biography

Noga is a passionate Yoga teacher. She has a gift in making

everyone fall in love with Yoga, offering her students the
perfect challenge to keep them growing in their practice.
She teaches regularly at Radiantly Alive Yoga Studio in
Ubud, Bali. Her website: noga-yoga.com or Facebook:
Noga yoga

27

Its tough, but it keeps me present. Often, when the daily

life routines leave no space for me to unroll my mat, I wait
until the kids are sleeping, and treasure my yoga practice
much more.

Early mornings are my magical time by myself, then when

the house wakes up I see all the beauty of the life Ive
chosen. Sometimes it actually works to keep me calm
when things get out of control. Sometimes.

Every parent knows the moment when their child moves

from mumbling baby talk to speaking full sentences and
you realize that kids are really sponges. They have not only
heard and registered every single word youve said, but
they somehow tapped into things you didnt say - and now
they are saying it all out loud, with either a question mark
or an exclamation mark at the end. You say, Hi, where did
you hear that (you little rascal)? Then it hits you, while you
may have never said it, youve acted it out, consciously and
subconsciously, with sounds and facial expressions. Now,
here is awareness practice. In-Your-Face.

Thats why I keep up with yoga even when times are hard.
Thats when its needed the most, because I dont want to
say, act out or subconsciously express things I will regret.

To be honest? I often fail. I hope that with time and

dedication, I can stay cool, calm, and endlessly loving
when my kid shouts out stuff I could never imagine her
saying (and cant share here either, pardon me). By the third
child, it gets better. If it wasnt that exhausting, Id have a
yoga inspiration

Yoga Can Make Us

Happier, Healthier, and

Over All Full Of Life
By Deborah Ellermeier

Y
oga has changed my life and it can change everyones lives. I liken my several conversations that we had
life before I found yoga to being like a goat wondering around from one about his joys and his sorrows. He
thing to another never satisfied with anything. Then I discovered yoga. went through some tough experiences
Yoga helped me learn how to tap into what is going on inside of me by in life. These tough experiences led
being aware and knowing that I have the power to determine how I feel about him to drink every day. He told me that
myself. This knowledge has changed my life. Now I have hope, confidence, and his drinking helped with his depression
a love for life. which led him into a vicious cycle. He
was a different person when he drank.
28 Yoga has helped me to learn how to heal. One of the most difficult challenges that When he drank he would pull away
I faced was when my brother died in a car accident. He was driving intoxicated from me and everyone that he loved
and hit a tree and died instantly. I was very close to my brother. I remember by not answering our phone calls and
waiting for months to call us back.
After hearing of his death I struggled
with life and the reason for it. I was not
ready for him to die because he was so
young. Through yoga I slowly learned
how to look inward and face my
internal struggle of losing my brother. I
was then able to heal in a healthy way.
It did not happen overnight.

Each time that I participated in a

class I felt more whole as a person
after the class. Although there are still
times that I feel sad when I think of
him gone. Another thing that helped
with my brothers death was the help
of others.

Like yoga with others, difficult poses

become easier and we help build
our confidence in our ability to do
them. Such as life with the support
of others we are better able to deal
with challenges that we are dealt. With
the support of each other are so much
stronger. I had some friends who had
been through a similar experience
of losing a loved one reach out to
me. They helped me to realize that
my internal struggle of the loss was
normal. Even though I have never

gotten any answers to my questions
I know that yoga, God, and friends
helped me to have the strength and
the peace to keep going and not to
give up on life.
I have learned that pain from a loss
never goes away, however, I realize
that people have two choices they
can become bitter and become
victims or heal, look outward, and
become advocates for others. From
my experience of losing a brother, my
desire to give empathy and give hope
to others has increased. I want them
to move beyond their tragedy and
become stronger because of it. They
can in return reach out and help others.
The beautiful thing about helping
others is that we help ourselves as we
help others. This is the secret formula
of how to truly experience joy in ones
life.
Over a year ago, I certified to
be a yoga instructor. Part of my
certification process was to volunteer
in teaching yoga to individuals at a
treatment center. This service turned
into a job opportunity. Now I teach at
a couple of different drug and alcohol
treatment centers and thoroughly
love it! I always remind my students
that addictions and problems do not
define us unless we let them. Yoga
provides no judgment towards us or
others but allows us to discover who
we really are.
When I teach a yoga class, I always
start my class with a theme such as
gratitude. While I am teaching the
class I have the students think of
something that they are grateful for. If I
feel like it is appropriate I will share an
example from my personal life such as
how I am grateful for my smile.
Throughout the practice I remind my
students to think of one or two things
that they are grateful for. This process
allows me and my students to change
our thoughts towards gratitude thus
transitioning our thoughts to focus
on positive thoughts. The mind, the
body, and the spirit connect. In yoga
we do poses as well as focus on our
thoughts. Our thoughts become our
actions.
After I share the theme of the class, I
start with deep breathing. The breath
allows the students to focus on the
present moment of what we are doing
right here right now. After we get our
heart rate up by doing the different
yoga poses, then we do Shavasansa
which means the final resting position.
This is my favorite part of the whole
yoga practice. During this phase of the
practice I go around and rub lemon oil
on the clients foreheads, this oil helps
to transform energy. Lemon oil in
particular provides happiness and lifts
our spirits. I always allow time before
and after class for students to come
and ask me questions. This allows me
to get to know my students and to
build a relationship of trust with them.
It also lets them know that I care.
I always tell my students to eat a
healthy meal or drink a protein shake
before they come to class. Before I
teach a yoga class, I make a yummy
protein, veggie, and fruit smoothie
using the blend fresh products which
contain 12 fruits and vegetables in
every scoop because yoga takes a lot
of energy to practice.
I want to share how yoga can help
others. I work really hard to feel their
energy and discover what they need
in their lives. A former student from
one of my yoga classes told me how
yoga changed his life. He had come
from a dark place of being an addict
with no hope yoga helped him to
yoga
inspiration
have hope and to realize that he has
endless possibilities. Hes now taking
classes towards getting a nursing
degree, working, and of course still
doing yoga.
People and society tend to label,
which can push the individuals into a
box. These boxes do not allow them
to change, but keeps them focused on
their weaknesses. This can damage
the individual and leave them feeling
hopeless with no chance in the world.
Individuals can be stuck forever in
this box unless someone reaches out
to them and gives them hope. Yoga
allows us to feel good about ourselves
so we can have a renewed sense of
hope and a self-realization that we can
create the kind of life we choose.
Students tell me that I am a powerful
yoga teacher and I know that it
is because I believe and apply
this knowledge into my life. I am
constantly practicing yoga poses
anywhere and at any time while
watching TV or at a park. Each week I
do yoga pose challenges where I have
a photographer take pictures of me
doing poses, I then post my poses on
Instagram.
29
Doing yoga also helps me to keep my
bikini body. I feel so fortunate to have
found my passion and my talents. Now
I am so excited to help others discover
their talents and passions. Everyone
has talents that they and only they
can offer to help change the world for
the better. My talents are that I see
greatness in every person that I come
into contact with, I love people easily
and Im good at teaching yoga. There
is a purpose for my life and I can help
others to have this same hope that
I have received from my experience
with practicing yoga.
I know what yoga has done for me in
my life and now I want to help others
with yoga. Once we discover our
greatness within ourselves we then
are better able to see greatness in
others and can help them to see their
great worth and that we all have so
much to offer the world.
You can follow me on Instagram at @
yogilifeinspiration.
yoga inspiration
30
Out In the
Wide Blue Yonder
Most people practice yoga indoors,
the weather being what it is. Studios
are almost always inside buildings,
anyway, which is a good thing if
its winter in Russia or summer in
Mississippi.
Practicing indoors means being able
to practice in the middle of a blizzard
or a thunderstorm. It means practicing
in a space set aside for yoga, without
interruption. It means being able to be
consistent.
No rain checks are ever needed
when unrolling a mat at your local
studio or your own room. They are
private spaces, spaces in which the
environment is controlled.
K. Pattabhi Jois, the man who
d e v e l o p e d A s h t a n g a Yo g a ,
recommended that it be practiced
indoors. Outside dont take, he said.
First floor is a good place. Dont go
upstairs, dont go downstairs.
When asked about yogis in India
practicing in the forest he said, That
is very bad.
Although there are problems
associated with practicing outdoors,
from tradition to bad weather, yogis do
it all the time, especially in places like
southern California.
If youre doing yoga indoors youre
cheating yourself, said Sarah
Stevenson, a California teacher. The
suns rays and fresh air provide not
only improved physical health, but
also spiritual and emotional wellbeing.
It isnt just luminous climes, either.
From Norway to North Dakota, any
place where the winters are long and
by Edward Staskus
dark, the sun-starved come out in
droves in the summer.
Some dont wait for the solstice.
Members of Y-8 routinely practice
on frozen-over Lake Alster in the
German town of Hamburg. They
make sure to pull the hoods of their
insulated sweatshirts over their heads
in headstand.
Whether its grass or ice, the instability
of ground outdoors makes for a
challenging experience. When youre
not on a solid wood surface, you end
up using different parts of your body,
said Jennifer Walker, a teacher in
Maine. Outside, you end up engaging
your core much more to stabilize your
whole body.
I rarely practice outdoors because Ive
carved out a space at home I like, and

because our weather in Lakewood,
Ohio, is unpredictable, while the bugs
that fly up out of the nearby river valley
are predictable.
But, when my wife and I were on
Canadas Prince Edward Island I
moved my practice outside. At times
in the morning, but more often in the
afternoon, when the apple tree at the
back of our cottage cast a convenient
shadow, I unrolled my mat and set
about doing asanas.
When I practice outdoors, there is
this amazing energy, said Angela
Jackson, a Canadian teacher. I feel
more connected to the earth, the
birds, and to myself.
I practiced almost every day, because
the days were warm, and it was
breezy where we were on the edge of
the Atlantic Ocean. I was bitten every
day by mosquitoes, and sometimes
by black flies from the dense woods
behind the cottages.
PEI is mostly a farming and fishing
province. We once stayed in a cottage
next to a barn full of cows. Every room
in the cottage came equipped with a
fly swatter.
The reason we feel more connected
to the earth when we practice outside
is because we are standing on it, on
the soil and grass of it. PEI is soft
sandstone and its soil is iron oxide
red. The contrast of bright green grass
to red land on a summer day is often
striking.
I saw lots of sky on my back in the
wide blue yonder. Many crawling
insects zigzagged across my mat,
some birds flew overhead, and one
afternoon a red fox watched me for a
long time.
Most of the birds I saw were wood
warblers and cormorants - coastal
birds with short wings - and yellow
sapsuckers darting in and out of the
apple tree.
The red fox surprised me. I knew they
were all over the north shore. We had
seen them, on the shoulders of roads,
or the edge of woods, always looking
for handouts.
From 1900 until the 1930s fox farming
was a cash crop on PEI. Fox pelts
were in high style, but cost an arm and
a leg because they could only be got
from trappers. No one knew how to
raise them until in the 1890s two men
perfected a way to breed them.
It made many rich. The price for a bred
fox pelt, never mind a trapped pelt,
in 1910 was a jaw-dropping $1200.
00. To put that into perspective, farm
laborers on PEI in 1910 averaged a
dollar a day in pay.
Changing fashion and the Depression
crippled the market and by the 1950s
fox farming was finished on PEI. Most
farmers simply let their animals loose.
My grandfather raised horses and
foxes for pelts, said Kelly Doyle,
whose Coastline Cottages we were
staying at. But, then they werent
cool anymore, so he let all the foxes
out and my father who couldnt make
a living at that became a farmer.
Spotting a fox in woods or fields used
to be out of the ordinary, but sightings
nowadays are commonplace.
Whereas foxes once avoided human
contact, they now venture up to parked
cars, looking for food, said Ryan
OConnor of Canadas environmental
movement.
Although some of the issues with yoga
in the sun are bad weather and bugs,
rarely is the issue a wild animal.
yoga
inspiration
I dont know when the red fox slipped
behind the cottage next to ours. I saw
him midway through my practice,
when I lengthened into plank, and
there he was, about fifty feet away.
Mr. Doyle has a rule at the cottages:
Dont Feed the Animals. The rule is
to discourage them from looking for
a free meal. I hadnt seen anyone
breaking the rule, but there was the
fox, giving me the once over.
They wont bother you, Mr. Doyle
had told me.
I had no reason to doubt him, so I
continued what I was doing, sneaking
a peek at the animal now and then.
The fox was small, maybe 25 pounds,
with a reddish-brown coat, white
under-belly, and a black-tipped nose.
One of his eyes was cloudy.
He lounged and moved more like a
cat than a dog, although foxes are
part of the dog family. His ears were
triangular. When he cocked his head
and his ears went erect he looked like
a cat in a mousing position.
During my practice that day the fox
never made a sound and even seemed 31
to doze off for a few minutes. When he
left, he walked on his toes, heels off
the ground, agile and swift.
Living in Lakewood beside Lake Erie
I am by necessity forced to practice
indoors most of the time. But, moving
ones mat outside isnt necessarily for
the birds, if only because thats where
the prana is. In the world of yoga
prana means life force. Practicing
outdoors is to be immersed in the
source of prana, whether you mean
it as the source of life or simply as the
air we breathe.
Bringing a breath of fresh air into your
body and brain is refreshing. Great
wafts of fresh air are even better.
There was more than enough of
it for both the red fox and me the
afternoon we shared it, dwarfed by a
vast horizon and gigantic puffy white
clouds blowing out to the Atlantic
Ocean.
yoga music

By Josh East

Artist: Trinaural (Gorgias Romero)

Album Title: Trinaural In Dub Haiku

Record Label: Ovnimoon Records

Website: www.facebook.com/trinauralmusic

Availability: Amazon | Beatport | iTunes | Psyshop | Spotify

Haiku is form of Japanese Poetry, a very short and concise art, its essence is kiru(cut), represented
by juxtapose two images or ideas; creating a contrasting effect. The Haiku concept, in musical terms,
relates to Trinaural In Dub.

Santiago, Chili based producer, Gorgias Romero is Trinaural, who uses field recordings, atmospheres,
drones and sound design, to embody juxtaposes into his musical soundscapes. Trinaural invites his
inspired ambient music from early decades, eliminating compressed production, where the listener
may feel his or her appreciation in every detail of the total music composition.

32
With around 20 projects under his belt, Trinaural presents his Haiku release for all who are looking
for a lite momentum pick-up, relaxation, meditative and yogic experience across the board.

The second track off Trinaural In Dub, is Dreamcatcher - a free track download offer for Breathe Beats
readers, providing a 7-minute dreamscape for the modern yogi; perfect for an asana intro. NJoy!

Artist Q&A w/ Trinaural

Q: Josh East
Some yogis may conceptualize juxtaposes as a yin and yang style of release, providing a light and dark experience.
How did the haiku concept come to you in form of music to help explain this concept for listeners?

A: Trinaural
Well, I first knew Haiku through books of Japanese Poetry, as Ive always admired the Japan Culture, its simplicity,
symbolism and elegance. Then I get tons of inspiration to make music, and if you think theres always some light &
dark in life, but they are parts of the same, as day/night, summer/winter, etc. So juxtapose is a concept presented
everywhere, and of course in music as a nice atmosphere drone sound almost not present, and another musical
idea in front of that as a recording from a nature source.

Q: Josh East
In the form of a relaxed or meditative state, most of these poses may be classified as an asana yoga pose. Have
you practiced any form of yoga in such a state, and if so, how have you embraced it in your life in your personal
life and as a producer?

A: Trinaural
I am relatively new to yoga, but beginning to practice it, although I have practice Zazen for many years. I think
everyone must try to be in a state of fullness and meditation in all aspects of personal life and work. Especially in
making art, one must try to be one with the message - not artist and art, but one.

Free Track Download Dreamcatcher

https://soundcloud.com/geomagnetic/sets/ovnilp912
POEM

Virabhadrasana II
Warrior II By Akiko Tanimoto

Here there is nothing to fight

except willfulness.

Some lean too far

into the past.

Others stretch way out 33

into the future.

The true warrior

stays in the

moment,

burning deeper

into whatever comes,

or sometimes with

even more difficulty,

what doesnt.

All poems are from Yoga Poems: Lines to Unfold By, by Leza Lowitz (Stone Bridge
Press). Reprinted by permission of the author and Stone Bridge Press.

Akiko Tanimoto website: http://akenoihori.jimdo.com

 3
2
SURYA NAMASKARAM
1 S
urya (Sun) Namaskaram (Salutation) is the most commonly practiced yoga sequence by many Yoga
traditions today. Although the sequence of Sun Salutation does not have any reference in ancient
scripts, Surya Namaskaram is one of the main disciplines in the Hindu tradition and its principles are
closely associated with the Indian System of Medicines such as Siddha and Ayurveda.

Traditionally, Hindus worship the sun every morning exposing their whole bodies to the rising sun. Later, this
practice was formulated as a sequence of Yoga postures. Different traditions practice different variations
in Sun Salutation. This ranges from 10, 12, 14 or even 16 steps. Although the number of poses does not
matter, it can be modified according to the practitioners flexibility and strength. Many Yoga traditions such as
Vinyasa yoga, Power Yoga start with Sun Salutation and modify the poses in the middle.

It is good if you can practice Sun Salutation facing the rising sun in the morning and setting sun in the
evening. Although Sun Salutation is a good start for Yoga practitioners as a self practice, people with injuries
and medical conditions must practice it under expert guidance. Kids will enjoy a practice as it is fun to move
around and easy to remember.

Every month we will feature different variations of Sun Salutation and tips:
This month sequence is focused towards the intermediate to advanced level yoga practitioners.
34 As this sequence involves forward bends , arm balancing and twisting prepare with the good warm-up
for hamstrings, arms especially the wrists.
Practice first a few rounds by holding each pose for 3 - 5 breaths and then slowly adapt the practice to
one breath a movement.
This sequence is best suited to improve body balance, hamstrings flexibility,shoulder strength and
overall body alignment. as well as improving the arm strength.
Start with a few rounds of basic sun salutation sequence before practicing this advanced variation.

1 Pranamasana - Prayer Pose 3 Padahasthasana - Hands to the feet Pose

Step: Stand tall with the feet together and palms in Step: Slowly bend forward from the hips. Place the
anjali mudra in front of the chest. Gaze forward to the palms beside the feet and lengthen the spine and look
eye level. forward.

Breathing: Normal Breathing Breathing: Exhale

Awareness: Anahata Chakra Awareness: Manipuraha Chakra
Benefits: Helps improve body awareness, mental Benefits: Good stretch for the back and the hamstring
balance and calms the mind. muscles. Improves overall body alignment and body
balance.

2 Ardha Chandrasana - Half Moon Pose 4 Uthitha Dandasana - Raised Plank Pose
Step: Inhale, raise the arms over the head, lengthen the Step: Keep the arms straight below the shoulders.
spine up and arch the back. Maintain the legs and the back in a straight line.

Breathing: Inhale Breathing: Inhale

Awareness: Swadhisthana Chakra Awareness: Anahata Chakra

Benefits: Strengthens and improves the flexibility of Benefits: Improves core strength, Tones up the arms,
the spine, improves circulation and rejuvenates legs, abdomen and the back muscles.
the whole body.
4

5
Variation 51
5 Ardha 9 Ardha
6
Vasisthasana - Vasisthasana -
Sage Vasistha Pose Variation Sage Vasistha Pose Variation
Step: Bring the left leg under the body and stretch the Step: Bring the right leg under the body and stretch the
leg to the right side and raise the right hand up towards leg to the left side and raise the left hand up towards the
the ceiling. Gaze up to the right thumb ceiling. Gaze up to the left thumb.

Breathing: Inhale Breathing: Exhale

Awareness: Manipuraha Chakra
Awareness: Manipuraha Chakra
Benefits: Strengthens the obliques, arms, shoulders
Benefits: Strengthens the obliques, arms, shoulders
and the wrist.
and the wrist.

6 Adho Mukha Svanasana -

Downward Facing Dog Pose 10 Padahasthasana -
Hands to the feet Pose
Step: Place the arms in line with the shoulders and
Step: Slowly bend forward from the hips. Place the
heels in line with the hips. Extend the arms, shoulders
palms beside the feet and lengthen the spine and look
and hips up towards the ceiling, Arch the chest and 35
forward.
place the forehead touching the floor.

Breathing: Inhale and as you exhale arch the chest. Breathing: Exhale
Awareness: Vishuddhi Chakra Awareness: Manipuraha Chakra
Benefits: Opens the chest and shoulders. Good stretch Benefits: Good stretch for the back and the hamstring
for the calves, hamstrings and buttocks. muscles. Improves overall body alignment and body
balance.

7 Urdhva Mukha Svasana -

Upward Facing Dog Pose
Step: Move the body forward and place the palms under
the shoulders and arch the back as much as possible.
Keep the legs strong and the toes pointing backward.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Improves the flexibility of the spine and
strengthens the back muscles. Tones the legs and arms.
11 Ardha Chandrasana - Half Moon Pose
Step: Inhale raise the arms over the head , lengthen the
spine up arch the back.
Breathing: Inhale
Awareness: Swadhisthana Chakra
Benefits: Strengthens and improves the flexibility of the
spine, improves circulation and rejuvenates the whole
body.

8 Uthitha Dandasana - Raised Plank Pose 12 Pranamasana - Prayer Pose

Step: Keep the arms straight below the shoulders.
Maintain the legs and the back in a straight line.
Breathing: Inhale
Awareness: Anahata Chakra
Benefits: Improves core strength, Tones up the
arms, legs, abdomen and the back muscles.
Step: Stand tall with the feet together and palms in
anjali mudra in front of the chest. Gaze forward to the
eye level.
Breathing: Normal Breathing
Awareness: Anahata Chakra
Benefits: Helps improve body awareness,
mental balance and calms the mind.
yoga event

Advanced Hatha Yoga Teacher Training Certificate Course Level 1,2,3

with Yogananth Andiappan, at Anahata Yoga, Hong Kong 2015

36
Students Feedback
For the Level 3 Teacher Training Course, once again Id like to extend
my gratitude to all the masters and supportive staff, especially
to Master Yogananth. He has taught and shared with us not only
about his great knowledge related to Yoga postures and teaching
techniques, but also guided us on a mental level along our Yoga
journey.

It was very useful to cover the injuries precautions and potential risks
when teaching/ practicing - Hazel Chan

....................................................................................................................

The teacher training is truly inspirational to me, not only to my own practice,
as well as my personal growth and the way I further express my teaching to
the students. With the help of Master Yogananth, I understand my strength,
my weakless, my limitations and focus. Highly recommend this teacher
training course to all levels of yoga practitioners. - Jamie Fung
37
yoga events

Upcoming Yoga Events & Programs

To list your events and programs for free, please e-mail the information to enquiry@asanajournal.com

Date Event Teacher Location Contact Info

5 7 Feb Yoga Conference Various Yoga WTV-Welser Turnverein 1862 http://www.yoga-conference.at/

Teachers
Turnhalle an der TRAUN office@yoga-conference.at
4600 Wels, Volksgartenstr. 17

12 14 Feb The Nordic Yoga Various Yoga Mnchenbryggeriet, Torkel Knutsson 2, SE-104 http://www.yogagames.org/
conference Yoga Games Teachers 62 Stockholm Subway Mariatorget, Sweden

23 Feb 31 Mar Prenatal Yoga Training Dr. Lakshmi, Anahata Yoga, 18/F 1 Lyndhurst Tower, 1 http://www.anahatayoga.com.hk
Anahata Yoga Lyndhurst Terrace, Central, HK
Teachers Tel: +852 2905 1822

27 28 Feb Jooga Festival Helsinki Various Yoga Helsinki, Uusimaa, Fin Land http://www.joogafestival.fi/
38 Experts joogafestival-tapahtumat/joogafestival-
helsinki-27-28-2-2016/

1 - 7 Mar International Yoga Festival Various Yoga Parmarth Niketan Ashram info@internationalyogafestival.com
Masters P.O. Swargashram
Rishikesh, Uttarakhand 249304
India

17 19 Mar Yoga Fest Dubai Various Yoga Dubai Internet Citys Amphitheater. lake side http://www.yogafest.me/
Masters between Dubai Internet City Building 1 and 2

29 Mar 3 Apr Bali Spirit Festival Various Central Ubud, Bali http://www.balispiritfestival.com/contact
yoga, music
and dance ask@balispiritfestival.com
enthusiasts

31 3 Apr Yoga Conference Various Yoga Metro Toronto Convention Centre http://www.theyogaconference.com/toronto/
Experts
info@theyogaconference.com
Tel: 905.404.9642

2 3 Apr Yoga Vidya Gurukul Various Yoga Trimbak, Nasik, India http://svaroopa.org/califconference
Masters
Traditional Yoga Festival info@svaroopavidya.org
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 Residential Yoga Teacher
Training Program in India
Highlight of this Yoga Teacher Training Program

Learn from knowledgeable and experienced family

of Yoga Masters who dedicate their lives to Yoga
Detailed study of Yogic Anatomy, Yoga Diet, Yoga
History, Origin, Philosophy and Teaching
Methodology
Sun-rise yoga practice sessions on the beach
Special kirtan and meditation sessions
Opportunity to visit Yoga Heritage sites and places
related to yoga and to gain insight of its origin and
history

Th i s i s a Yo g a l e a r n i n g e xperience which you will never forget.

Intensive Hatha Yoga Teacher Training Certificate Course

(Basic - Intermediate Level)
100hrs (9 Days) 200hrs (18 Days)
1 9 March 2016 1 18 March 2016

Intensive Hatha Yoga Teacher Training Certificate Course

(Intermediate - Advanced Level)
Dates of the course:
200hrs (18 Days) 300hrs (27 Days)
1 18 March 2016 1 26 March 2016
1 18 May 2016 1 26 May 2016

Intensive Yoga Therapy Teacher Training Certificate Course

Dates of the course:
200hrs (18 Days) 300hrs (27 Days) 500hrs (45 Days)
1 18 March 2016 1 26 March 2016
1 April 14 May 2016
1 18 April 2016 1 26 April 2016

*only limited spaces available!

For details, please visit www.andiappanyoga.com