Yoga Journal (June 2016)

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Yes, you can receive a high-resolution email copy of it by buying a copy here:. Your email address will not be published. Save my name, email, and website in this browser for the next time I comment. Click on the image above to read the full-size article. Eilis Miller on May 17, at pm. Emma Bianca on August 16, at am. Kind Rgards Emma? Ewa on March 6, at am. Carol on September 8, at pm. Anonymous on March 23, at am. Eric John Shaw on March 25, at pm. Hi All, Very kind thanks for your interest. Eric Shaw on July 15, at pm. Hi Ozge, Apologies for this tardy reply.

Submit a Comment Cancel reply Your email address will not be published. Begin to drive your heels back and down. Featuring Magical Journey retreat tours to Machu Picchu. Bring your yoga group or join a scheduled program. Grab a strap in your right hand. From Malasana, prep page 39 , or a modified squat with your feet together, reach your left arm as far down the outside of your right leg as you can, initiating a deeper twist.

Gently bend your left elbow and draw the forearm across both shins. Inhale to elongate your spine and reach your right arm up, then back. Bend your right elbow and reach toward your left hand. With both hands, hold the strap, pulling to open your shoulders and chest. Grasp the left hand or wrist with your right hand. Then press your heels down, roll your right arm and chest back even more, and breathe smoothly.

Be patient! For most yogis, Pasasana is more of a pilgrimage than a destination. Take your time to build the necessary strength in your legs to align and support your knees. Slowly deepen your twist over months and years! You may not feel the For more step-by-step strain while practicing, but rather pose instruction, visit the next day, so be willing to take yogajournal.

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Keep pulling both thighs back. You may need to more vigorously suck the left one back as well as draw the right one down, to balance your hips. Try to deepen and slow your breath, lengthening your spine on your inhales and deepening your twist on the exhales. With a good grip on your wrist, bend your elbows more to pull your arms back and open the right shoulder. Feel your right chest expand, and look back over your right shoulder with a soft and sweet gaze. Try to hold here for 35 breaths. On an exhalation, gently release the bind and unwind before starting over at the wall and slowly moving into Pasasana on the left side.

Consider the ever-elusive hip opening. We aspire to use our hip-opening practice as a panacea for all our aches and woes. We imagine that open hips will allow us to wrap our legs into fancy postures like Padmasana Lotus Pose. But its possible that at a certain point, the coveted range of motion begins to work against us. Enter hypermobility, a general term that refers to an excessive range of motion in a joint, with a lack of stability to support that mobility. It can be something we are born with or something we develop through regular stretching. In the hip joint, it can also stem from weak hip stabilizersthe gluteus medius, gluteus minimus, and other musclesfrom prolonged sitting or decreased activity.

Hip hypermobility is something anyone can develop, especially in the yoga world where we focus so much on long, deep stretches to get that feel-good release. It can seem more like a resting pose for some people, so they continue to seek a deeper stretch in variations or harder modications. Yet stretching those areas that are already exible makes the hypermobility more pronounced. This might not seem like a problem initially deeper stretching feels good, and you get the release you cravebut the surrounding cartilage and ligaments also take on the impact of your movements, which can overtax and reduce their strength and stability, diminishing the support that is so key to the integrity of the hip joint.

So, instead of pushing deeper into exible areas, notice spots where you are tight or weak. Then, look instead for poses to challenge the strength of the hips, thus shifting your focus from hip opening to hip stability. You dont need to over-analyze this; the only thing required is mindfulness to honor what you feel. To comprehend the effects of hypermobility on the hip joint, we need a basic. First, the boney structure of the joint is found where the ball-shaped head of the femur ts into the socket, called the pelvic acetabulum. It is surrounded by articular cartilage and a labrum, or lip, made of brocartilage and dense connective tissue, to help hold the ball in the socket.

The joint capsule is a thin, uid-lled sac surrounding the joint, held by ligaments, those tough but exible bers that connect bone to bone. Finally, atop these structures are the many tendons and muscles that effect movements. Each of the deeper structures of the hip plays an important role in stability. The labrum deepens the socket and makes it more difcult for the head of the femur to slip out.

It also plays a vital role in decreasing contact stress on the joint, and in ensuring lubrication between the femoral head and its socket. The joint capsule adds another layer of stability, plus secretes a lubricating substance that reduces friction. Here are three easy steps to activate the hip-stabilizing muscles the gluteus medius and minimusto prepare for a balancing pose like Warrior III.

The key to each step is to keep the movement subtle rather than aim for large contractions. When we stabilize the joint, we simply need a gentle engagement rather than a huge action that can create tension. Stand in Tadasana Mountain Pose. First, imagine hugging your outer hips into the sockets by drawing them toward the midline of your body.

Though the movement is subtle, you will feel the outer-hip muscles gently turn on to support the joint. Next, visualize riding higher in the hip socket rather than sinking in the joint. This creates the integrity of those muscles that support the joint, to help protect the deeper structures. Once you achieve all three steps, slowly lean forward at the hip crease of the standing leg to come into Warrior III without losing that support, as you raise the lifted leg straight behind you. The arms can extend forward, come to your heart, or reach backward.

If you get tired, come out by returning to Mountain Pose. However, ligaments arent elastic, so once they have been overstretched, they remain that way, and their ability to support the joint is compromised. Finally, closest to the surface, the many tendons and muscles create all the motions of the hip and stabilize the joint when they are balanced in terms of strength and exibility.

These ve layers work together. When any one layer is not functioning, the rest have to work harder to pick up the slack. If your ligaments are overly stretched, the muscles must labor to stabilize the joint. And if your muscles are weak or not ring properly, the deeper layers of the ligaments or the labrum must compensate by absorbing the impact of your movements. The trouble is, you cant always tell when one layer is falling down on the job. The cartilage and ligaments have less sensation and deteriorate over longer periods, meaning you may not feel pain or notice any problems until the damage has already happened.

As you get more exible or open in the hips, it becomes even more important to create strength in the hip muscles to help stabilize that mobility. A good way to practice is by focusing on your standing leg in balancing poses. Gluteus medius and minimus are critical for hip stability any time you are standing upright. These muscles help to position the femoral head in the hip socket, to keep you from sinking into and wearing down the labrum, cartilage, and ligaments.

A pose like Virabhadrasana III Warrior Pose III is a challenging opportunity to practice using gluteus medius and minimus to stabilize the hip of the standing leg, and strengthen those muscles so that they support you in all of your standing poses. Tiffany Cruikshank, founder of Yoga Medicine, specializes in sports medicine and orthopedics, and has been teaching yoga for 20 years and seeing patients for over 12 years.

She fuses traditional yoga with Western medical anatomy and physiology to train teachers all over the world to apply the practice of yoga more therapeutically. For more info, go to yogamedicine. Strawberry Flaxtini 8 Tbsp Almased 1 cup water cup strawberries 1 Tbsp axseeds, ground. Coco Cocktail 8 Tbsp Almased 5 oz coconut water 3. Melt Your Belly Fat at deposits around your stomach are nown to be the most detrimental to your health and also the hardest to get rid of. It has been clinically conrmed to support weight loss and overall well-being.

Try the new Almased single serving pack! The convenient packaging makes preparing an Almased shake even easier no measuring necessary. These statements have not been evaluated by the Food and Drug Administration. As always, consult your doctor or health care team before beginning any weight loss program or reducing your dosage of current medications.

Start seated in Sukhasana Easy Pose , placing both palms over your heart, connecting with awareness and compassion. Find a rhythmic breath. After a few minutes of centering, remain seated and move through a sidebend and twist on each side, then a seated Cat-Cow.

Repeat five times. Move into Table Top, with your toes curled under. Take four breaths here. Then inhale to step your left foot between your hands, with your left knee over your left ankle. On an inhalation, bring your hands to your left knee. Hug your legs toward each other like a pair of scissors closing.

Lengthen your tailbone down as your bellybutton draws in. Reach through the crown of your head. Lower your hands onto the floor or blocks on either side of your left leg. Exhale to shift your hips back, stacking them over your right knee, and start to straighten your left leg as you flex your left foot. Inhale to lengthen out of your waist, making sure not to round your back. Draw the left hip back to meet the right, energizing the left leg. Inhale to shift your left knee back over your left ankle. The top of the right foot can rest on the earth. Exhale to bring your hands to the inside of your left foot.

Inhale to hug your legs toward the midline and reach up through the crown of your head. On an exhalation, let your heart soften toward the earth without rounding the spine. Curl your right toes under. Maintain a long spine, and inhale to reach your arms up. Exhale to bring your hands in front of your heart in Anjali Mudra. On an inhalation, reach out of your waist, then exhale to rotate left, bringing your right elbow to your outer left thigh.

Inhale to lengthen your back body; draw the tailbone down. Exhale to rotate deeper, keeping the hands at heart center and the shoulders squared to the left. Exhale to unwind and bring your hands to either side of your left foot, either on the earth or blocks. Lift your right knee off the ground as you straighten your left leg, shortening your stance by several inches.

Draw your left hip back and your right hip forward. Stack your hands under your shoulders and move your shoulder blades onto your back, reaching through the crown of your head. To come out, bring your feet together and slowly roll up. The concept of feeling complete where you are while simultaneously reaching toward a fuller expression of a yoga pose, relationship, career, etc. Theres no better place to start embodying purna than with asana, and the following sequences prime you for confidence and progress. Youll begin with 10 minutes of foundational poses, then add a level of complexity to each posture in the and minute sequences, allowing yourself both to honor the perfection of your current practice and expand into more-advanced forms, knowing that one is not better than the other.

Do all six poses on the left side, and then on the right. From Tadasana, hinge forward, bringing your hands to the earth as you step back with your right foot, coming into a lunge. Your left knee is tracking over your left ankle. Root through both feet. Then isometrically hug your legs toward your midline, energizing and stabilizing them.

Once you feel grounded, inhale to bring your hands to your left knee. Draw your bellybutton toward your spine as your tailbone lengthens down. Draw your shoulder blades back and reach the crown of your head toward the sky. Move your hands onto your hips as you step your right foot a little closer to your left, and then straighten the left leg.

Draw your left hip back to meet your right hip. Root both feet down, pressing into the pinky- and big-toe sides equally. Draw your legs toward your midline and your bellybutton in, as your shoulder blades draw back and you reach through the crown of your head. Either hold opposite elbows behind you or bring your hands into reverse prayer.

Release your hands onto your hips and take a deep inhalation. Exhale to slowly bend your left knee, stacking it over your left ankle. Allow your hands to come to the inside of your left foot.

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Come onto the ball of your right foot. Inhale to energize your legs by hugging them toward each other for stability. Exhale to sink into your hips with a long back. Radiate energy through the crown of your head and your right heel. Do the first five poses on the left side, and then the right, before resting in Savasana.

Roll onto the ball of your right foot to face the front of your mat and come into Lizard Pose. Move your left hand under your leg to the outside of your left foot and draw your left shoulder underneath your left knee, hugging your left knee into the left tricep. Press up through the back of your right knee. Bound Revolved High Lunge Start to hug in the energy by bending your elbows and bringing your triceps and forearms into a degree angle. Energize your feet as you start to extend your left leg. Press your hands into the ground, fingertips spread wide, sternum lifted.

Start to shift your weight forward as your right leg lifts. Feel energy hug in and radiate out in all directions at the same time. Lower your feet back to the ground and bring your hands to either side of your left foot. Inhale to reach your arms up. Exhale to twist into Revolved High Lunge. On an inhalation, reach your left arm up toward the sky; move your left shoulder blade back. Then, if it feels available to you without compromising the spine, allow the right hand to come underneath the left thigh. Reach with the left hand for the right hand or wrist.

Revolved High Lunge Rooting both feet into the ground, draw your hands to your hips. Exhale to bring your palms together in front of your heart and rotate your right elbow to your outer left thigh. On an inhalation, lengthen your spine and reach your tailbone down. Open your chest and reach through the top of your head. Exhale to rotate your torso more to the left as you try to rotate your belly in the opposite direction. Warrior Pose III, variation Unwind, bringing your hands to either side of your left foot, on the earth or blocks.

Stack your hands underneath your shoulders, as your right leg extends behind you. Lift your right hip to meet the left, maintaining a strong left leg. Press through your right heel. Grow long in your waist and reach through the crown of your head. Use your breath to help with balance.

Lower your right foot about 23 feet behind your left. Turn the right foot out 45 degrees. Bring hands to hips, then draw your right hip back as you lengthen your tailbone down. Energize your legs toward the midline. Extend both arms out parallel to the earth.

Reach over your left leg, bringing your left hand to the outside or inside of your left calf, allowing the arms to stack, like a flagpole. Learn more at cobyk. Exhale to unwind. Bring your hands to either side of your left foot and float your right leg. Keep your left, standing leg strong and lower your right hip to meet the left. Feel one long line of energy through the right foot and the crown of your head, bringing your torso parallel to the earth. Bring the hands together at heart center.

Move your bellybutton toward your spine without collapsing in the low back. Lower your left hand to a block or the earth as you rotate the torso right and lift the right leg, stacking the right hip over the left. Maintain a long line of energy from your right heel through the crown of your head. Reach your right hand skyward, stacking your shoulders. Gaze anywhere that feels comfortable and safe for your neck. Mindfully lie down. Melt into the earth as you turn the palms toward the sky and let your feet fall out to the sides. Close your eyes and take in a deep breath.

Exhale with a sigh. Then let the breath return to its natural ebb and flow. Let the body relax, the mind soften, and the heart open to receive the benefits of your practice. Heres what those certifcations mean to you:. All parts of the supply chain are audited regularly to ensure full complianceor they risk loss of certifcation and steep fnes. GMO products are created by artifcially forcing the genes of a virus, bacteria, plant or animal into.

The science of genetic modifcation is young, and GMO usage has raised serious world-wide health concerns. Knowledge is power and puts you one step closer to achieving your own personal Extraordinary Health. At Garden of Life, our mission is to Empower Extraordinary Health, and one way we achieve that mission is to use the highest quality, organic and non-GMO ingredients. Thats not simple, but we wouldnt do it any other way.

Crush or muddle 1 cup fruit any typeyour choice! Add 1 cup sugar and 1 tbsp fresh herbs like mint or thyme. Cover and let macerate for three days at room temperature, stirring occasionally as syrup surrounds the fruit. Add 1 cup any type of vinegar. Store in a sealed container in the refrigerator until the sugars dissolve, 12 weeks.

Strain and reserve the liquid syrup, which is now ready to use, and discard the rest. Pour to 1 ounce shrub syrup over ice and top with 68 ounces sparkling water, or add an ounce of liquor for a unique cocktail; refrigerate remaining syrup for up to 6 months. What once was old is new again again. ShrubsColonial-era drinks made from vinegar, crushed fruit, and sugarare trending as a light and refreshing sweet-tart solution to summers heat.

While a typical soda has 9-plus teaspoons of sugar per serving, a shrub often has less than half that depending on the mixologist. Plus, shrubs are simple to make at home, and when youre finished you have a beautiful syrup that captures the season, says Gillian Helquist, food and beverage manager at the Shed in Healdsburg, California. It takes some planning, but the recipe below creates enough cold-process vinegar syrup for shrubs so you can enjoy one whenever the craving strikes. Get cracking Egg lovers, rejoice: After reviewing the latest research, the US Dietary Guidelines Advisory Committee lifted its longstanding recommendation to limit eggs because of their high cholesterola nutrient the committee no longer deems a threat to a healthy diet.

Jenn Louis, executive chef and owner of Lincoln Restaurant in Portland, Oregon, shares her tips for taking your egg dishes up a notch. To ensure that your eggs cook evenly, play with the temperature dial. Start by heating a nonstick pan on high until its hota sprinkle of water in the pan will sizzle. Splash in a little oil just before adding the eggs and reduce heat to medium-low to help prevent burning. Rake a fork through the eggs in a gentle, circular motion to create soft, fluffy curds.

Remove pan from heat when your scramble stiffens up. Dont let the name fool you: The key to a perfectly cooked hard-boiled egg involves minimal boiling. Thats because intense bubbles can crack shells and overcook whites. First, place eggs in a bowl of warm water for 15 minutes to bring them to room temperature for even cooking.

Then, in a large pot, bring water to a boil, then reduce to a simmer and add eggs; cook 7 minutes. Gently remove the eggs and submerge them in a bowl of ice water to halt cooking. For an easy one-dish meal thats ready in minutes, bake 12 eggs in a ramekin or gratin dish. To ensure even cooking, turn the dish degrees halfway through cooking since oven temperatures can vary from front to back.

Cook, and when the eggs start to set, stir in salsa, chopped cilantro, and Mexican cheese; serve with tortillas. TRY IT Dip hard-boiled eggs in a small bowl of olive oil mixed with salt, sesame seeds, and your favorite spices. Season with salt and black pepper. Bake at F until whites are set and yolks are loose and jiggly, about 67 minutes. Top with breadcrumbs and serve. Fridge storage There are large fluctuations in temperature up and down the refrigerator door, so its not an ideal spot to store eggs.

Instead, place them on the middle or lower shelf of the main section and keep them in the carton so they dont absorb odors. Regulated by the National Organic Program and certified by the USDA; raised on certified organic land and feed; no antibiotics or growth hormones. Regulated by the USDA; chickens are provided unlimited access to food and water, and continuous access to the outdoors, but range size varies.

Regulated by the USDA; chickens are able to roam freely indoors, with unlimited access to food and water. Then you havent experienced Egglands Best. Compared to ordinary eggs, Egglands Best eggs have four times the Vitamin D, more than double the Omega 3, 10 times the Vitamin E, and 25 percent less saturated fat. Plus, EBs are a good source of Vitamin B5 and Riboavin, contain only 60 calories, and stay fresher longer.

Hungry for better taste? EBs deliver more of the farm-fresh avor you and your family love. Any way you cook them! For your active lifestyle, you deserve nothing less than the best. Egglands Best. Should we give up gluten, whole grains, all carbsforever? The pros weigh in on this growing diet trend. Some critics claim that even whole grains, long the sweetheart of the American Heart Association, are public health enemy No. His theory go es that the wheat we eat today was hybridized 5o years ago, and now contains gliadin, one of two proteins that make up gluten and which binds to opiate receptors in our brains and stimulates our appetite.

Or talk to David Perlmutter, MD, a self-proclaimed renegade neurologist and author of Grain Brain, who has put forth a theory that all carbohydratesa category that includes grainsare poison for the brain. In a nutshell, he says, carbs raise blood sugar, which triggers inammation and leads to a variety of diseases, including Alzheimers. Both doctors are partially right. Low-carb diets are as effective as other diets though no more so in the long run at helping people lose weight, which can mitigate many of the health problems associated with obesity, such as diabetes and even low energy, says Julie Miller Jones, PhD, a professor emerita of nutrition at St.

Catherine University in Minneapolis, who researches grains. And rened grains have been linked to disease-causing inammation as have processed meats, sweets, and fried foods. Proponents of grain-free diets look for the studies that show the negative effect of excessive rened grains and then apply it to all grains, or they use. Compared to standard morning glory muffins, these fragrant cake-like muffins have half the calories and carbs yet offer a satisfying combination of protein, fiber, and healthy fat.

Heat oven to F. Line a cup muffin tin with paper liners. In a bowl, add eggs, walnuts, pineapple, sugar, coconut oil, and vanilla. Using a hand blender, beat for 1 minute. In a second bowl, mix coconut flour, cinnamon, baking powder, baking soda, nutmeg, and salt. Fold into the wet mixture. Stir in carrots and coconut. Divide batter evenly among muffin cups. Bake minutes. People love [the conclusions] because fnding a nefarious element in the food supply gives them a single scapegoat for all of their ills. The plain truth is, grains can be good. The scientifc link between routine consumption of whole grains and better health is very strong, says Katz.

Numerous studies have associated whole grains with reduced infammation, risk of heart disease, and even overall mortality. And to Daviss point about gliadin, all varieties of wheateven so-called ancient varieties like kamutcontain the protein, so its nothing new. Its also true that gliadin can cause our bodies to produce an opiate-like substance, gliadotropin, but our intestines dont have the type of transporter needed to absorb it, so it never reaches the brains opiate receptors to cause that supposed appetite boost.

The study Davis uses to back up his theory used rats injected with gliadotropin. The health fo e, then, is not grains per se, but the amount and type we eat. On average, Americans eat seven servings of grains dailyone more than whats recommended in a 2,ooo-calorie diet, according to the USDAs 2o15 Dietary Guidelines Advisory Committee. More isnt better in this case, especially because too many of our servings come from refned grains and fours, which, unlike whole grains like millet, quinoa, barley, and brown rice, are stripped of their fber-rich bran and nutrient-rich germ, leaving only the endosperm for small amounts of vitamins and minerals.

Refned grains are present in a lot of Americans favorite foods, like pizza, cookies, and other top-selling prepared snack foods. Theyre typically combined with a hefty dose of fat, sugar, and saltmore pleasure-producing ingredients that make food even harder to resistand wrapped in a convenient grab-and-go package. In mini-food processor or blender, pulse mint, 2 tbsp almonds, and salt until finely chopped. Add lemon juice and 1 tbsp olive oil and pulse again. Add tbsp water or more as needed until mixture becomes a thick, spreadable pesto. Season with salt to taste.

Spiralizers let you easily transform vegetables like zucchini, sweet potatoes, beets, and carrots into noodles that serve as a colorful, flavorful base for your favorite toppings. A bright mint pesto gives fresh flavor to this light, summery faux pasta, with nearly 40 fewer grams of carbs than wheat-based pasta.

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In a large skillet, heat remaining 1 tsp olive oil over medium-high. Add zucchini and chili and saut until tender, minutes. Serve zucchini topped with pesto, ricotta salata or feta, and remaining 1 tbsp toasted almonds. Evaluate how much and what types youre eatingkeep notes for a day if it helps, or check nutrition labels to get a true assessment. Then use our tips below for incorporating grain-free meals into your weekly menu and avoiding some pitfalls of the Standard American Diet.

And to make it easier, try our four grain-free recipes, which offer favorful alternatives to dishes typically loaded with the refned grains you should be nixing.


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Another nutritious strategy for bloodsugar management: Opt for a low-carb morning meal and avoid refned-carbheavy breakfast favorites like pancakes, pastries, cereal, and toast. For instance, fuel up with protein-rich coconut-four carrot muffns or scrambled eggs and sauted spinach. Whole grains include fber, which slows digestion, helping to release sugar into your bloodstream at a steady pace throughout the day.

The carbs in refned grains, on the other hand, digest rapidly, turning into simple sugars and leading blood sugar to spike, then drop quickly. Like whole grains, protein or fat decelerates digestion and prevents a sugar dump into the blood. Create fast, favorful meals by seeking healthy substitutes for go-to staples like white bread, cereal, crackers, and pasta. For instance, instead of a dessert of cake or cookies, try chia pudding topped with berries pour 1 cup milk over 3 tablespoons chia seeds and gel in the fridge for several hours.

Or, use caulifower couscous see our Cheesy Cauliower Bowls recipe on page 64 to learn how to make it as the base for a stir-fry, and you get a days worth of vegetables 23 cups in a single meal. Because most of us eat more grains than we should one extra serving a day, on average , we could be downing more calories per day than we. To keep calories in check and still satiate your appetite, swap traditional grains, such as rice or wheat four, for non-starchy vegetables or fruits, recommends Georgie Fear, RD, author of Lean Habits for Lifelong Weight Loss.

Substituting one cup of zucchini noodles for wheat-based spaghetti saves you 2oo calories and almost 4o grams of carbohydrates, while still providing a substantial amount of food. From a nutritional standpoint, we can show that a diet full of doodles, Ding Dongs, and donuts can increase infammation, Jones says of the products packed with refned grains. On the other hand, Jones points out, research shows that whole grains decrease the risk of disease-causing infammation, as do the fruit-or-vegetable replacements for grains in meals.

For a sweet snack, nix donut holes and pulse 1 cup almonds and 1 cup pitted dates in a food processor until a coarse meal forms, then roll into bite-sized balls. Turn to page 64 for more recipes. Yoga: In this Greek-inspired side dish, cauliflower takes on a couscouslike texture, while each cup saves you 30 grams of carbohydrates and 2 servings of grains over wheat-based couscousand adds all of your daily vitamin C. Drizzle tomatoes with tbsp olive oil and roast on a baking sheet until soft, 10 minutes. In a bowl, whisk together 2 tbsp oil, lemon juice, mustard, honey, capers, and dill to make a dressing; season with salt and black pepper.

In a food processor fitted with an S-blade, pulse cauliflower until it resembles couscous. In a large saut pan over medium-high, heat tbsp oil; cook cauliflower until golden brown, about 5 minutes. In a medium nonstick frying pan over medium heat, cook halloumi, turning once, until both sides are golden brown, 6 minutes. Divide cauliflower mixture among 6 bowls and top with halloumi, roasted tomatoes, and dressing.

Steady as She Goes: Home Practice from Yoga Journal

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Introducing Ginga Flow in the Yoga Journal

Some restrictions apply. Visit: Yogajournal. You wont miss refined flour in this yummy nut crust for berry pies. The crust also works well as a topping for fruit crisp. Add butter and pulse until the mixture starts to bind together. Press mixture into the bottom and sides of a 9-inch round pie pan to form a crust. Bake until golden brown and nuts are fragrant, 18 minutes; cool. In a medium saucepan over mediumhigh heat, cook remaining ingredients until the mixture bubbles, thickens, starts to gel, and coats the back of a spoon.

Remove from heat and pour into crust. Let cool to room temperature refrigerate to speed cooling. Serve chilled or at room temperature in wedges topped with lightly sweetened whipped cream, if desired. Thats in part because of its surprising physical benefts, including spinal decompression, pain relief, and ease in inversions and other challenging poses, and also because its a potent teaching tool for fnding better alignment in most any asana.

Aerial-yoga practices started more than a decade ago, as teachers began combining traditional yoga with aerial acrobatics in the occasional class. Today, there are several distinct schools, and classes appear regularly on studio schedules and at yoga festivals around the world. The aerial-yoga family now includes in-gym or studio practices that go by the names of Air Yoga, AntiGravity Aerial Yoga, and Unnata Aerial Yoga, as well as portable systems from companies OmGym and Gorilla Gym that are popular at yoga festivals and conferences, and that are sold for personal use at home.

Though these brands and styles may vary, they all share the use of a suspension system with therapeutic value: An aerial yoga silk, or hammocksuspended from the ceiling or a metal framethat can support your weight, ease pressure, create. Hanging upside down may seem risky, but you can invert in the hammock without putting pressure on your head or spine as you would in classic inversions, which can lead to back and neck pain and injury over time, explains Joe Miller, a New York Citybased yoga teacher who leads anatomy and physiology trainings around the country.

The hammock can also be used to strengthen muscles and fnd correct alignment in most poses, not just tricky inversions. Research on suspension training indicates that you have to use your core muscles more when youre suspended than when youre on the ground to keep yourself stable, says Miller.

And then theres the arm strength you gain by hoisting yourself into and around the silk. Because students have to pull down on the hammock to lift themselves up, they build a kind of core and upperarm strength that they dont build in traditional yoga, where most arm movements are about pushing, not pulling, says Michelle Dortignac, founder of Unnata Aerial Yoga, a practice that emerged in 2oo6 when she combined her yoga teacher training with an interest in aerial acrobatics.

Aerial silks can also provide natural alignment adjustments. For example, if you were to do a suspended variation of Uttanasana Standing Forward Bend or Adho Mukha Svanasana Downward-Facing Dog Pose , with the hammock at your hip crease, the placement of the sling helps glide the heads of the thighbones backwhich is how they should move when you fold forward at the hips, but is hard for some people to achieve on the foor,. Aerial yoga combines acrobatic arts and anti-gravity asana, but its also an accessible practice that can help you find more length in your spine and safe alignment in your poses.

For these practitioners, the sling could help relieve pinching at the front of the hip joints in forward bends, he adds. Using the silks is especially useful to beginners, says Dortignac, who has trained more than 2oo Unnata teachers in the last nine years. When a new student drapes over the hammock, in Down Dog, for example, gravity does the work for them, she says.

The hammock helps with lengthening and creating internal space. Once we give students that feeling in the hammock, theyll have the memory of what that was like, and take it with them to their foor practice. In an inverted King Pigeon in the hammock, you can explore important actions of the pose, such as lengthening the spine and the hip fexors of the extended leg, while avoiding pressure on the front knee, which can make the regular pose problematic for some people, says Miller. The sling also helps with the backbend in this pose, while decompressing the spine.

In the normal version of the pose, you have to work against gravity to lengthen the spine, adds Miller. For all of its therapeutic and alignment value, an aerial practice is also fun. So we practice ananda or extreme happiness or bliss while inverted, using laughing breaths, or forcefully exhaling with a laugh. People are also naturally curious about what it might feel like to fy or be suspended, adds Dortignac. Aerial yoga is a chance to dream and to play, to try something different and put yourself in a position you never thought you could be in, she says.

Follow Dortignacs seven-step sequence for getting into King Pigeon in an aerial silk to learn a pain-free way to liberate your spine and hips. No aerial setup at home yet? Stick with her suggestions for poses on the foor that mimic the work in the silk. Karen Macklin is a writer and yoga teacher based in San Francisco. Stop fighting gravity! One-Legged King Pigeon Pose is a great hip opener, but it is also an intense backbend, which for many of us creates obstacles for getting into this pose.

If you have tight hip flexors, including a tight psoas, especially in the back leg, you will have to work harder to lift and extend your torso and chest into a backbend. But using an aerial silk or hammock allows gravity to help the back leg relax and the spine to curve naturally. Youll stop fighting gravity, and allow the support of the hammock to help you lengthen.

Give it a try! Safety precaution: This sequence requires a deep inversion. If you find that holding Supta Konasana for a few breaths creates any discomfort or a feeling of pressure in the head, slowly return to standing and skip ahead to Eka Pada Rajakapotasana on your mat. Avoid this sequence if you have high blood pressure, heart disease, or glaucoma.

Stand in the center of your mat, directly behind your hammock. The bottom of the hammock should be at pubic-bone level. Stand close enough that your face is almost touching or does touch the hammock. With your hands, separate the right and left sides of the hammock, making a U shape. Place your right leg inside the U and bend your leg, allowing the hammock to support your upper leg, just above the knee. Make sure your left foot is still at the center of your mat, with the toes pointing forward. Place your hands on your hips.

On an inhalation, lean forward into a lunge position with your right leg while keeping the left leg frmly rooted to the foor, stretching your left quad and hip fexors. On an exhalation, press the right leg strongly into the hammock, and move back to the starting position. Repeat 4 more times on the right side, then switch sides. To build the same quad strength in your right leg and experience a similar stretch in your left quad and hip flexors on the floor, stand at the top of your mat and take a large step back with your left foot.

Keep the left toes tucked under and your right knee above your right ankle, in line with your hips. On an exhalation, lift the ball of your right foot off the floor so that your heel is the only part of the foot on the floor, and straighten your right knee. On an inhalation, place your entire right sole on the floor again, returning to a lunge.

Repeat 4 more times, then change sides. Reach up and back to take hold of the two sides of the hammock, and slide your arms through as if it were two straps of a backpack. Then slide your hands down, pulling until the hands are at hip level and your inner wrists are resting against the hips. Stand on your tiptoes. You can develop core awareness and strength on the floor as well, which will help you find control in the hammock, preventing you from swinging wildly as you move into Half Boat Pose in the air. From a seated position, bring your legs together and bend your knees.

Hold underneath each thighbone, near the knee joint, and engage your abdomen. Lower your tailbone, then your sacrum, to the floor, starting to lie down on your back. Allow your feet to lift off the floor. Stop just before your lumbar region touches the floor, and hold the balance. Lengthen your legs; bring your arms to float parallel to each other and to the floor, palms up. Hold for 5 breaths, keeping the core engaged.

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From Half Boat Pose, keep your legs as far apart as possible, and lean backward, letting your hands slide down toward the hips. If you feel stable once youre upside down, you can release your hands to the foor, spreading the arms wide on the mat, palms facing down or toward the ceiling. Let your legs be heavy, sinking toward the foor. Engage the lower abdominals to lengthen the lumbar spine, and move your tailbone toward your heels to help you balance.

Take 5 slow, deep breaths. Start by lying down on your belly. Bend your knees and reach back to take hold of the tops of your feet or your ankles. On an inhalation, kick the legs back, lifting the chest. Hold here for 5 breaths before exhaling to come out. Step the feet as wide as the mat. Place your sacrum on the bottom of the U shape in the hammock.

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Lean back against the hammock and engage your abdominal muscles to lift the legs, while at the same time using strong arms to prevent the hammock from sliding up the back and swinging. Bend your knees to help transfer your weight from the foor to the hammock. Then slide your hands farther up the sides and straighten your knees, bringing your legs apart to help with balance.

Adjust the fabric if it slips off the sacrum. Hold for 5 deep breaths. Bend the right knee to cross the shin over one side of the hammock. If you need extra support, take hold of the sides of the hammock as you do this. Lower your head and arms, if you moved them back toward the foor. Keeping the right leg exactly as it is, rotate the left thighbone so that the back of the thigh is facing the foor. Allow your left knee to bend, and allow your foot to be heavy, so that your left foot drops toward the foor, fnding yourself in an aerial version of King Pigeon.

For added security, you can also cross your right shin over both sides of the hammock. If you have the fexibility, hold your ankle with both hands. Once you are in the bound pose, continue to allow the left thighbone to be heavy and sink toward the foor, opening up more deeply into the backbend. Stay for 5 slow, deep breaths before releasing your left leg and returning to Reclining Angle Pose. Try the pose on the other side. To come out of the hammock, hold onto the sides with both hands and sit up. Unhook the hooked leg, and place both feet on the foor. Rest for a few breaths in Balasana Childs Pose.

Dortignac created Unnata Aerial Yoga after more than 20 years of yoga teaching, meditation practice, and movement and aerial arts performance. Learn more at aerialyoga. Visit her on Facebook, Instagram, and at yogiraven. Slide your right knee forward between the hands, and slide your left knee back as far as it will go.

Allow your right hip to sit on the floor or on a folded blanket in order to completely relax the left thigh and hip flexor muscles. Keep the right foot as close to the pubic bone as possible. Come up on fingertips to lift the chest. If you feel balanced, take hold of your left foot or ankle with your right hand. If you still feel steady, use both hands. Relax the left leg as much as possible, and use the hands to tug the foot toward the ceiling. You are using the arms to mimic the gravitational pull you felt on the foot when upside down.

You can look straight ahead or, if its comfortable for the neck, gaze up at the ceiling. Hold for 5 breaths and repeat on the other side. Like yoga, healthful eating habits are formed by intention and practice. Follow this research-backed plan to develop your most balanced, sustainable relationship with food yet. Thats because most of us dont give our new, healthy habits the time and attention they need to become automatic, suggest fndings in the European Journal of Social Psychology.

When researchers surveyed people who were trying to embrace a new habit over a week period, they found that on average, it took 66 days for a new behavior to stick. Of course, everyone is differentsome lucky participants formed a new habit in just 18 days, while others needed days. The long and the short of it: It doesnt happen overnight, for anyone. But the hard truth is that creating new, healthy behaviors can take just as much time,. But the work doesnt have to feel like drudgery. In fact, a mindful approach can help you enjoy the process of forming a healthy eating habit, whether your goal is to choose veggies over refned carbs to lose weight, to slow down to enjoy mealtime, or to eliminate meat to match your ethics.

Mindfulness helps decrease the effort that people experience in making changes, says Kristeller. It seems to help connect us to more powerful ways to change those old neural pathways that are literally etched into the brain, and work to fnd and create new ones to strengthen. The following plan will help you set real expectations for the duration needed to make a lasting change, while gradually incorporating mindfulness practices, smart food choices, and more pleasure we promise!

The best part? Commit to these practices over the next six weeks and if you need more time, check out our extended day plan at yogajournal. Notice we didnt say, Launch a mass attack on everything youd like to get rid of. Rather, its about naming what you want more of in your life. Heres how to start:. Day 1 Dedicate your intention. At the start of most yoga classes, the teacher suggests you offer up your practice to something bigger than yourself. Well, Scott Blossom, an Ayurvedic consultant, acupuncturist, and Shadow Yoga teacher in San Francisco, says that doing this when youre trying to incorporate a new habit into your life is the ultimate key to being successful.

When your goal is tied to something bigger than you. Researchers found that just 11 hours of meditation over the course of four weeks created structural changes in the anterior cingulate cortex, the brain region involved in monitoring focus and self-control. Naming the steps, and listing an order in which youll complete them, leads to success more often than setting an ambiguous, flexible plan, a study published in the Journal of Consumer Research found.

Brainimaging studies show that the release of dopamine, a feel-good neurotransmitter, is like a reward system that helps us reach goals. Dopamine signals in the brain get stronger as we get closer to hitting our goal, one study published in the journal Nature showed. So, instead of setting an open-ended ambition I will never eat bread again , set short-. Write your goals in an email and send it to three close friends. People who write down their goals, share those goals with a friend, and send weekly progress updates are 33 percent more successful in accomplishing what they set out to do than those who merely formulate goals, according to research at the Dominican University of California in San Rafael.

Not sure where to start? Ask yourself a simple question: What do I love most in life? Then make your changes for that person or thingwhether its your partner, your kids, a pet, or a happy you. Days 46 Practice eating mindfully. As anyone whos ever plowed through an entire pint of ice cream or bag of chips knows well, stress and other emotions can play a big role in causing us to overeat. Mindfulness is an antidote, according to research published in Clinical Psychology Review. It showed that the practice acts directly on brain regions that regulate our emotions, enabling us to think more clearly.

But know that, at first, practicing mindfulness when you eat can feel pretty forceduntil it becomes second nature, says Annie B. Mindful eating is really about reconnecting with the sensual. Finding the practice that resonates with you will help you stick to it effortlessly. Heres an easy guide to discovering your fit: If your go-to meditation or de-stress tactic is Savasana TRY A senses scan. As you dig in to your next meal, tap into all five senses. What does your food smell or look like? What is the taste and feel on your tongue, or the texture in your hands?

What does the food sound like when you cut or chew it? Take a moment to really consider your answers. Asking and answering these questions after each bite will inherently help you slow down and savor your food, says Kay. Writing down what you eat can help you lose weight, and the process will also clue you in to what foods your body digests wellor not, according to Doug Hyde, an Ayurvedic practitioner in Killaloe, Ireland, who offers nutrition classes and consultations. Spending one week tuning in to your body and discovering the healthy foods that arent great for you will set you up for success, says Hyde.

It can also help you stay on track with other goals. For example, if you commit to writing down everything you eat, you might not be as likely to cave and have that bacon or hot dog if your goal is to eat according to your ethics. If your go-to meditation or de-stress tactic is counting your breaths TRY Counting your chews. Ayurvedic practitioners recommend 30 chews per mouthful, to really break down your food before it hits the digestive system, but even if you get into the double digits, thats great, says Kay. The goal is to tune in to the food youre eating, not just shovel it in without really tasting or enjoying it.

If your go-to meditation or de-stress tactic is repeating a mantra. TRY Setting an intention at the meal start. You can say grace, express your gratitude for your food and the people who helped grow and prepare it, or simply remind yourself to continually tap into all of your senses after each bite. Day 7 Cheat! Yep, you read that right. Now that youre working toward your goals, go ahead and dig in to something that feels like a splurgewhether its a piece of chocolate cake, penne a la vodka, or an order of fries.

An occasional, purposeful cheat is the opposite of an overly restrictive diet, which is proven to backfire. Women who were asked to cut carbs for three days reported stronger food cravings and ate 44 percent more calories from carb-rich foods on day four than women who didnt restrict themselves, according to a study in the journal Appetite. Days Keep a food diary. To figure out which foods make you feel fabor drabkeep track of the following every day this week. What was your hunger level before each meal?

How did you feel 15 minutes afterward? Ideally, you should feel hungry but not famished before all of your meals serious hunger pangs mean youre waiting too long to eat and are more likely to overeat or make unhealthy choices , and energized within 15 minutes of finishing. Feeling like you need a nap post-meal is a sign youre not getting the nutrients or calories you need. You should aim to never feel parched, and should be drinking enough to pee 48 times a day. Your urine should be straw-colored neither clear which can actually mean youre overhydrating and your body isnt absorbing the water you drink nor too dark which can signal dehydration.

Everyones digestive system is different, but ideally youll have one or two bowel movements a day and not feel particularly gassy. You should also be sweating for at least 30 minutes each day. Youll likely notice certain foods that you can eat every day that never give you digestive issues, says Blossom. Those are your power foods, which can be incorporated into your diet as often as you like. As for the stuff that makes you feel sluggish, bloated, constipated, or just generally zapped?

Steer clear to repair your gut, lose bloat and excess weight, and feel better overall. You get a cue say, its 3 p. So, this week is all about noticing triggers for unhealthy patternsand figuring out how to reward yourself in new ways. Rewards are powerful because they satisfy our cravings, says Duhigg.



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