MN Yoga + Life Magazine | Winter-Spring 2016

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www.DevanadiYoga.com | 612-787-7895School Location: Minneapolis, MN plus Partner Locations in: Woodbury, MN | Maple Grove, MN | North Oaks, MN | Austin, MN | Fargo, ND

Guest TeachersRod Stryker | Dharma Mittra | Indu Arora | James BaileyElena Brower | Kathryn Budig | Katie SilcoxPandit Rajmani Tigunait | Rolf Sovik | Lauren Toolin+ Thai Bodywork Teachers Noam Tyroler & Bob Haddad

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4 www.mnyogamagazine.com

publisherMN Yoga + Life Magazine & Yoga + Life Magazines

editor - in - chiefJennifer Derham

creative directorSami Lea Lipman

copy editorRandy Grubba

contributorsJessica Jenness, Sophie Geisenhoff, Maggie Frye, Ann Blackburn, Molly McManus, Ayan Hassan, Elisabeth Pletcher-Harincar, Zoe Grubbs, Amy Kenow, Sarah Super, RC Victorino, Kristi (Abbott) Mulvihill, Gracia Gimse

McKinley, Zo Foat Naselaris, Emily Jetland, Shelley Pagitt, Jaina Portwood, Jenni Floring, Elizabeth Camp, Elizabeth Sullivan, Beth Berila, Lori Kearney, Elias Bazakos, Sarah Bazakos, Jenni Kunesh, Mas Vidal, Sheila Burns, Shannon Steffens, Justyn ONeill, and Teresa Neuhaus

regional sales Jennifer Derham and Michelle Kalina

national salesJuli Rathke and Jennifer Derham

subscriptionsPlease visit us at mnyogamagazine.com for a list of locations

or to order a magazine online.

advertising inquiriesContact our corporate office or request a media kit:

MN Office: 612.384.9864 l National Office: 815.414.YOGAEmail: [email protected] www.mnyogamagazine.com

featuresIf you would like us to consider featuring your business or event, please contact us at 612.384.9864 or email us at [email protected]

affiliate opportunitiesPlease contact our publishing office at Yoga + Life Magazine to inquire

about adding new regions and titles to our network of lifestyle magazines.Email: [email protected] l Phone: 815.414.YOGA (9642)

www.yogalifemagazines.com

2015 Yoga + Life Magazine. All rights reserved. No portion may be duplicated, in whole or in part, without the written consent of its publish-ers. Every effort has been make to ensure the accuracy of the information

contained in this publication. The publisher assumes no responsibility for accuracy of information or omissions from the material provided.

Company cannot be held liable for the quality or performance of goods and services rendered by the advertisers published in this magazine.

OCCASIONALLY HUMAN ERROR CREEPS INTO THE EDITORIAL PROCESS. WE

REGRET ANY MISTAKES AND THANK YOU FOR YOUR KIND UNDERSTANDING.

One of our nominated teachers, Sara Atkinson is the owner of Breathe Yoga in Rochester, not Breath Yoga. Here name should have been spelled Sara, as opposed to Sarah. Sara, of Breathe Yoga, thank you for all you do to inspire others and foster wellness!

We misspelled the name of the nutrition contributor. Her name should read Ashley Darkenwald, not Derkenwald.

CORRECTIONS FROM OUR LAST ISSUE

The paper content of this publication has been certifiably

reforested via PrintReleaf the worlds first platform to

measure paper consumption and automate reforestation

across a global network of reforestation projects.

LEARN MORE AT PRINTRELEAF.COM

photo: flickr.com/nicholas_t | CC BY

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MPLS - ST. PAUL B R A I N E R D S T . C L O U D D U L U T H M A N K A T O RO C H E S TER

Minnesotas only yoga + lifestyle + wellness magazine!

Fall 2015 www.MNYogaMag.comComplimentary

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KISS MY ASANAan event to support yoga for EVERYBODY

1000 Petals teaching kids how to breathe, and just be

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PROFILESeditors // contributors // ambassadors // people // city

8. THE TEAM Editor, Publisher, Contributors, and Ambassadors

14. FAVORITE QUOTES From MN Yoga + Life Magazines Ambassadors

16. MY YOGA STORY Lori Kearney is This Issues Winner

17. THE DOSHA OF THE LAND OF 10,000 LAKES As Seen Through the Eyes of an Ayurveda Expert

18. SPOTLIGHT CITY St. Cloud, MN: Where to Go and Womens Studies

LIFESTYLEcommunity // fashion // products

20. BEND. DONT BREAK. Sports-Specific Yoga is Transforming Youth Hockey

22. WHY I WONT SHOP ON THANKSGIVING Mindful Consumerism

24. ETHICAL FASHION Karma & Clothes

25. WHERE TO SHOP ETHICAL FASHION 5 Shops to Check Out In The Twin Cities

26. FAVORITE THINGS Picks From Our Editor-In-Chief and Ambassadors

27. PRODUCT REVIEWS Fashion by MAI and Yogasana Mats

YOGAasana // people // seva // meditation // business

28. ASANA TO COMBAT THE WINTER BLUES SomaYoga Therapy Home Practice

32. ASK THE SWAMI With Gracia Gisme McKinley

Winter 2015/Spring 2016Contents13

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33. WHATS A MUDRA Learn About the Chin Mudra

34. YOGA IS FOR EVERYONE Building Bridges for Better Health Within the Somali Community

38. YOGA AND CHILDREN WITH ASD Self-Regulation, Parent-Child Intimacy, & Family Connection

40. YOGA FOR TRAUMA The Complex Art of Teaching Yoga to Heal

42. JOURNEY TO SVARUPA The Yoga of Transition

44. CURVY YOGA A Practice of Acceptance and Compassion

46. JOURNEY OF LOVE Karma in Action

48. STILL YOUR MIND AND THRIVE A Listening Meditation to Manage the Holiday Hoopla

51. BOOK REVIEW Meditation as a Way of Life by Rev. Alan L. Pritz

HEALTHfood // drink // therapeutics

54. WINTER RECIPES Shephards Pie & Dark Chocolate Cookies

58. YOKING WINE WITH THE LIMBS OF YOGA Q&A with Shanna Marx, Amara Wines

62. SAD YOGA A Therapeutic Approach to Mental Health and Healing

64. YOGA FOR RECOVERY TREATMENT Breathing New Life into Treatment Plans

EVENTSlocal fun

66. POLAROID SCRAPBOOK MN Yoga + Life Magazine Events

68. CALENDAR Upcoming Events in Minnesota

62


JENNIFER DERHAM, MA, EDS, 200-RYTEDITOR IN CHIEF AND FOUNDER OF

MN YOGA + LIFE MAGAZINE

Letter from the EditorGreetings MN Yoga + Life Magazine readers:

ReflectionAs I wrote my introductory letter for MN Yoga + Life Magazine, I could not predict its reception. I did not have the luxury of hindsight or the advantage of feedback from you, our readers. However, I had faith, believing my hard work revealed my genuine passion for yoga and the many gifts it offers. Further, I knew I was not alone! I believed our shared interest, along with your voicescould culminate to create something meaningful, helpful, and authentic. After reflecting on the launch of our first issue, several themes emerged: Gratitude, Diversity, and Community.

DiversityThe concept of Yoga for Everybody, the theme for this issue, was reinforced by our cover model, Ayan Hassan, whom I met at the Min-neapolis Yoga Conference (MYC). Having read our first issue, many approached me wishing continued success, while offering kudos and MN-Nice smiles! Ayan was especially support-ive, and I valued her heartfelt and constructive criticism. She suggested the publication include additional appeal to the thriving diversity of our community; she was right. While we cannot promise each issue will represent all sectors of our diverse culture, we will do better. Although pleased our first issue was well received, we are in our infancy eager to improve as we growwe can and will do better. Just as its integral for humans to grow and evolve, so too, will MN Yoga + Life Magazine!

GratitudeI am thankful to Ayan for reminding me that being more inclusive is not only important because it is the right thing to do, but ultimately, because embracing inclusion helps to fulfill our mission. It epitomizes that which inspired me to launch this magazine: the desire to make yoga and wellness more accessible to all of us.

I am thankful to our growing community, and for all supporters sharing their time, resources,

stories, pictures, beliefs, ideas, and art; sincere thanks for sharing your hearts with us.

I am thankful for the support of the grow-ing national Yoga + Life Magazine family that enables me to connect with other yoga communities across our nation, allowing me to combine my passions of yoga and travel. Via my travels, I hope to continue teaching and learning, while reaching out to those from all parts of the world.

CommunityI am thankful for the MYC as a community in and of itself. MN Yoga + Life Magazine was born and nurtured in this community. MYC acts as a conduit for growth and inspiration. It feels so good and right to grow and learn with you there. While we might look differently, worship differently, come from diverse socio-economic and educational backgrounds, maybe even speak different languages, we are united as a COMMUNITY in our pursuit of spiritual growth, physical wellness, and the myriad of other ben-efits practicing yoga offers.

In addition to some timely subjects such as asana for the winter blues and meditation to combat the holiday crazies, as notedthe major focus of our second issue is Yoga for Everybody. How does one adjust a practice to teach a child with Autism, someone recover-ing from drug addiction, or someone who has experienced significant trauma?

These are important questions, and more will be addressed in a future issues. Still, no matter ones specific circumstance, none of us are exempt from being a part of that which encom-passes, Everybody.

Let us read. Discover. Grow. Connect. The beautiful irony of embracing our differences is that it strengthens our common bondremind-ing us we are a community of one racethe human one. And, that includes everybody.

In gratitude, humility, and love,

Jen

PROFILES / Editors

Memo from the Editor WE HAVE A NEW NAME!Inspired by our theme for this issue, Yoga for Everybody, we wanted our name to be more inclusive too. We are now MN Yoga + Life Magazine. We offer the same great local content, but our name reflects what most of us already knowwe do more than prac-tice yoga. We eat, shop, read, enjoy art, cook, travel, have families, listen to music, and just like everybody else, we live life, although we try to do it mindfully. Thus, we present to you, MN Yoga + Life Magazine.


JULI RATHKE FOUNDER/CEO OF

YOGA + LIFE MAGAZINESYOGINI, BUSINESS MENTOR & COACH

Letter from the PublisherHere it is... ISSUE #2! I could not be more proud to call myself a Minnesota-native. The reception our magazine has received in its first run has been nothing more than first class! Together we have proven the desire for a local magazine showcasing the many reasons why so many choose to live the Minnesota Yoga Lifestyle!

But thats not what its all about and this issue reflects that very sentiment. Yoga is a vehicle for change. As a conscious consumer with choices each and every day, the way you live, the places you shop, where you eat, what you eat - these choices impact our community, the economy, the state, and our planet.

As more and more of us realize the access-ability we have with these choices, we realize that yoga IS for everyone. It isnt just about the

pants you wear, your latte or the car you drive, its about creating real positive change. So we went out on a mission with this issue to show you how yoga is affecting everyone on many different life-altering levels.

As we enter into a new year, we too hope you will join us in continuing to spread the word about these lifestyle choices. Read the maga-zine and share it and dont forget, we want to hear your story too, so please reach out!

Remember, thoughts become things - think and choose wisely!

With Love & Admiration,

JuliTo connect with me, visit www.julirathke.com


ContributorsPROFILES / Contributors

ETHICAL FASHIONZo Foat Naselaris is a cofounder of Foat Design, a Minneapolis and Charleston-based ecofriendly apparel design company. She is a Ji-vamukti Yoga teacher and can be found teaching workshops on sustainability and yoga throughout the US and Canada.

COOKIE RECIPEEmily Jetland, small town girl, now living in the big city, is the food, fitness and life-style blogger behind www.asweetand-sweatylife.com. She loves a great sweat session, reading, food, great conversation and puffy puppies.

MINDFUL CONSUMERISMElizabeth Camp 500-hour eRYT, is the creator and owner of Yoga Camp, a yoga instructor, and Athleta Mall of America Ambassador. Her goal is to teach people how to love them-selves. With radical self-acceptance we can make the world a better place.

YOGA FOR EVERYBODYAyan Hassan has a masters degree in nursing and special-izes as a family prac-titioner. Her scope of practice encompasses health promotion, disease preven-tion, and diagnosis and management of healthcare problems. She is also a 200-RYT. She enjoys teaching yoga in her spare time and spending time with her family.

SAD YOGAMolly McManus ERYT 500, PYT, CSE, AYS is co-owner of Yoga North, and holds certifications as a Yoga Therapist, Somatic Educator, Ayurvedic Yoga Specialist and in HathaYoga in the Hima-layan Tradition. She en-joys teaching special-ized workshops and her work as faculty for the International SomaYoga Institute, which is one of only 23 schools in the world that certifies yoga teachers and therapists.

WINTER BLUESAnn Blackburn, co-owner of Tula Yoga & Wellness in St. Paul, MN and an ERYT 200, recently completed the 500 hour/Yoga Therapy advanced-level training with Yoga Norths International SomaYoga Institute. She weaves her Yin Yoga and Aerial Yoga studies into both her group class offerings and in her private client practice to fa-cilitate whole healing-physically, emotionally and spiritually.

MEAL RECIPE Jenni Floring is a certified health and nutrition coach and registered yoga teacher who specializ-es in helping her clients reduce inflamma-tion, manage weight, increase energy, and nourish their bodies through individualized wellness plans as well as group programs and workshops. Jenni works with her clients to incorporate healthy lifestyle practices that are truly life changing.

JOURNEY OF LOVEShelley Pagitt is a yoga instructor and curator at Yoga Sanc-tuary, a holistic, non-profit studio in south Minneapolis. She is passionate about shar-ing yoga with all people in hope of cultivating wholeness, connection and healing. She looks forward to returning to Guatemala in April 2016 and invites you to join.

STILL YOUR MINDJaina Portwood is the cofounder and director of Radiant Life Yoga, a teacher training school in Minneapolis which teaches yoga with the intention of spiritual liberation. She leads self-transformation programs that em-phasize development of your conscious awareness through asana, philosophy, and nutrition.

THE DOSHA OF MINNESOTAMas Vidal is the Director and Founder of Dancing Shiva Yoga and Ayurveda (DSYA) in Los Angeles, dedi-cated to the practice, education and lifestyle of the Vedic sci-ences of Yoga and Ayurveda. He was a Premier Presenter at the Minneapolis Yoga Conference in 2015.

WINTER BLUESElizabeth Sullivan recently completed her 500 hour/Yoga Therapy 1 advancedlevel training with Yoga Norths Inter-national SomaYoga Institute. She also holds a Yoga Calm Youth Certification, has a MA in Develop-mental Psychology Education, MFA in writing, and advanced training in Source-Point Therapy. She is also a teacher and practitioner at Tula Yoga & Wellness. Elizabeth enjoys time with her family in the great outdoors.

YOGA AND ASDJessica Jenness, 500-RYT, is a prenatal yoga instructor and received yoga for au-tism training through Samadhi Spectrum. She teaches Au-Some Family Yoga classes at Synergize yoga in Anoka, and Yoga Sanctuary in Min-neapolis. She is pas-sionate about bringing yoga to children on the spectrum who can benefit from yogas healing practices.


ASK THE SWAMIGracia Gimse McKin-ley is an ordained swami in the Kriya Yoga lineage. She teaches yogic medita-tion, philosophy and spirituality. She has a masters degree, E-RYT 500 designa-tion with Yoga Alliance, and more than thirty years of yoga study.

BEND DONT BREAKAmy Kenow is a registered Yoga and Pilates Teacher, Certi-fied Personal Trainer, Fitness Instructor, SUP yoga Instructor and a Certified Natu-ral Health & Nutrition specialist. Her back-ground is teaching, health education and Corporate Wellness. Amy is a lifelong athlete and enjoys anything outdoors from hiking, fishing to camping. Amy resides with her husband and children in the Grand Rapids area.

YOGA FOR RECOVERYKristi (Abbott) Mul-vihill, is the owner of BodySava in Moor-head, MN and teaches yoga for addiction programs. She resides in Fargo, ND and is a massage therapist and reflexologist.

COPY EDITOR Randy Grubba is also a copywriter for Minneapolis adver-tising agency, Krus-kopf & Company, and has side gigs as a trivia host with Trivia Mafia and as a wedding DJ with Instant Request Disc Jockey Entertain-ment. In his free time he enjoys traveling, beach-bumming and getting down to live music.

NATURAL MATRC Victorino is a writer and filmmaker based in the Pacific Northwest. He is the principal blogger for Yo-gasana. He uses yoga in order to mentally and physically unravel from a life spent staring at computer screens.

5 ETHICAL SHOPSSophie L. Geisenhoff is a writer, fashion designer, and hot yoga addict. You can fol-low her musings and fashion advice on her website, www.trend-sandtribulations.com

YOGA & WOM-ENS STUDIES

Beth Berila PhD, LLC, RYT is the Director of the Womens Studies Program and Profes-sor in the Ethnic and Womens Studies De-partment at St. Cloud State University. She is also a registered yoga teacher and a leader of the Yoga and Body Image Coalition.

CURVY YOGAMaggie Frye is a wife, mother of two young girls, and a meeting planner. Yoga is what keeps her sane in her busy life. For her, yoga is a way of life, not just exercise.

YOGA AND TRAUMASarah Super trains and consults on trauma-informed practices in the Twin Cities. She strives to create a world where all people are treated with dignity and compassion. Sarah is currently the only Trauma Center certi-fied trauma sensitive yoga instructor in Minnesota.

CREATIVE DIRECTORSami Lea Lipman is the Creative Director for Yoga + Life Magazine and a yoga teacher in Boulder, CO. She has taught at various festivals, interna-tionally, and on the White House lawn. Sami chronicles the journey of love and loss on her blog: grievingmybeloved.blogspot.com. Learn more about her at samileayoga.com.

JOURNEY TO SVARUPAZoe Grubbs has had many careers as a professional photog-rapher, a producer/director, a writer, and now works as a web-systems architect and legal advisor at a marketing and advertising company in the Twin Cities. Recently completing her 200-hour yoga teacher training, she hopes one day to take the lessons she has learned from her jour-ney and help people realize that being their true self is the great-est privilege of all.

CURVY YOGAElisabeth Pletcher-Harincar is RYT200 certified through the Curvy Yoga Teacher Training Program. Elisabeth is excited to bring the Curvy Yoga philosophy to Min-neapolis, inviting those who are uncertain about whether yoga is for them (yes, it is!).

STAFF BIOS

Model: Ayan HassanPhotographer: Corrin Sainteywww.corrinsainteyphotography.comLocation: The Art District, NE MinneapolisClothing: Lucy

About OurCOVER


KATE RADDATZ: Kate is a reporter for WCCO-TV and a Minnesota native. Before starting her news career, she ran a healthy living blog aimed at college students on a budget. She found yoga four years ago and was hooked. Shes passionate about encouraging others to be the best version of themselves in health, work, and relationships. When shes not on the news or radio, she spends time with family, walks the lakes, and binge watches Netflix.

SARAH BAZAKOS: After leaving her nursing career and be-coming a full time mom, Sarah was inspired to pursue another fulfilling avocation. She became a 200 RYT through LifePower and earned a prenatal certification through Blooma. She cur-rently teaches at Heat Yoga Studio in Maple Grove. Sarah also founded Power of Two as a way for her to share her love of yoga with others by teaching partner classes and hosting karma yoga benefits. In her spare time you will find Sarah riding her triathlon bike through the Elm Creek Park preserve, cooking up a storm in the kitchen, or practicing yoga with her husband and daughter. She is excited to be a part of the MN Yoga + Life family.

JAN JOHNSON: Jan, 500 eRYT, is a national yoga teach-er trainer registered with the Yoga Alliance. Jan serves as faculty for Life Power Yoga/LifeTime Fitness yoga teacher training and is also a certifying agent for the National Exercise Trainers Association. Jans formats of study and teaching include, Vinyasa, Hatha, Yin, and Ashtanga Yoga as well as meditation and tribal dance. You will find her dancing her way through her signature Urban Yoga Groove. Yoga-anywhere, anytime, anyplace...

TERESA NEUHAUS: Teresa views yoga as a beautiful unfolding of the connection to the true Self, within. She encourages her students to move mindfully, find gratitude in who they are, and creates a sacred space to go deeper, discover, and grow. Her empowering yet gentle presence, sensitivity, and joyful spirit will leave you feeling empowered, connected, and filled with peace. Teresas commitment is to inspire others to realize their own unique gifts, live fully, and shine brightly. Its already within you. Teresa received her 500 eRYT through Devanadi Yoga and is registered through Yoga Alliance. Teresa is the founder of Twin Cities Corporate Yoga. Besides being a yoga teacher, she is also a certified womens lifestyle and stress resiliency coach. You might find her sipping tea at a local coffee house or walking around Lake Harriet tak-ing pictures when shes not working.

JES ROSENBERG: Jes makes it her mission to Breathe, Stretch, Play. Make NAMASTE a part of every day! When shes not teaching or spending time with friends and family you can usually find her coordinating inspiring, fun, out-of-the-box community fundraising events for Gorilla Yogis, stretching her soul in a yoga class, medi-tating with awareness under the moonlight or designing Super Stretch Kids Yoga kids yoga app graphics on the computer in her funky, urban-hippie abode in Minneapolis. Her passion for mindfulness and movement has allowed her to cultivate a unique blended teaching style that offers students inspiration to tap into the pure potentiality of the breath. She is a true purveyor of the oxygen cocktail! Jess talents have been recognized in numerous print publications including Star & Tribune, Mpls St. Paul Magazine and Yoga Journal.

AmbassadorsPROFILES / Ambassadors

STACY JOHNSON: Stacy Johnson moved to the Twin Cities 4 years ago from Miami. She feels Minnesota is the perfect place to raise children and enjoy life. She is a proud mom of two, and a devoted yogi. She received her Yoga Teacher Training at the renowned Yoga Center of Minneapolis. She loves the energy and devotion unique to the Minnesota yoga community.


KAMIE SLEGERS-NICHOLLS: Yoga found Kamie in college while she was playing collegiate volleyball and working on her degree in Exercise Science. Through time, trials, and years of study she now owns a small yoga studio in Anoka where she practices Ayurvedic Medicine and Yoga Therapy. She has created specialized pro-grams for lifestyle, womens programs to find beauty and strength after 45, cancer and wellness, and detoxification. She has been teaching for over eighteen years and is thankful to her teachers who have shared their wisdom and experience and for her students who continue to educate her. In her free time Kamie runs ultra marathons and spends time in her gardens.

SHANNON STEFFENS: As a busy mom and social media and marketing entrepreneur, Shannon was looking for balance in her life. A friend suggested she try yoga classes at a local fitness studio and she was immediately hooked. A year later her life is still busy and hectic, but she has gained strength, balance and perspective through regular yoga practice. When not working or on her yoga mat, she enjoys spending time with her family, doing photography and reading. She prefers to take things one day at a time, one practice at a time.

SARAH FISCHER: Sarah Gillian Fischer is an E-RYT 200 certified yoga instruc-tor as well as a certified YogaKids instructor. Sarah developed the Life Time Fitness Kids Academy signature format for childrens yoga and also co-authored and starred in Sport Yoga, a childrens yoga DVD with Namaste Kid. Sarah is cur-rently the studio manager of YogaFit Studios in Excelsior. She leads private les-sons to children, seniors and corporate settings through her small businesses, Lil Breathers, Senior OM and Sarah Gillian Yoga. Her teaching philosophy is simple,

inspiring others to live happily one breath at a time. She is honored to be an ambassador for MN Yoga + Life Magazine and represent a team that believes in making yoga and wellness accessible to every single body.

KOREEN VALDOVINOS: Koreen Valdovinos, co-founder and owner of Open Minds Fusion Studio in Uptown Minneapolis. She is bringing a unique variety of yoga to the city: Aerial yoga, acro yoga, Buti Yoga, and Yoga for roller derby. Until recently, She has been a Hot Yoga and power yoga teacher at Corepower yoga. Keep your eyes open for Open Minds Studio grand opening in June, you are all invited!

JUSTYN ONEILL: Inspired by how much the practice of yoga helped her heal in the recovery of an eating disorder, Justyn became incredibly passionate about wanting to share this pathway with others. After completing her 200 hour vinyasa certification in 2010, it has been her mission to bring this body positiveness and self love inspiration into all the classes that she teaches. Currently she is instructing at One Yoga, CPY Edina, CPY Apple Valley, and her home studio FLY Yoga (first love yourself).

JENNI KUNESH: Jenni Kunesh is a 200 RYT and received her training at Devanadi in Minneapolis. Jenni is a busy mother of three and hopes to teach her own children as well as her students how to slow down. She is passionate about helping others find more joy and gratitude through yoga and meditation. Other things you might find her doing are gardening or trail running with her dog, and watching her kids play sports.


Fear less, hope more; eat less, chew more; whine less, breathe more; talk less, say more; hate less, love more; and all good things are yours.

SWEDISH PROVERB

L i k e t h e a i r y o u breathe abundance in all things is available to you. Your life will simply be as good as you allow it to be.

ABRAHAM HICKS

from our MN Yoga + Life Magazine AmbassadorsFAVORITE QUOTES

There will never be a day when we wont need dedi-cation, discipline, energy, and the feeling that we can change things for the better.

GEORGE SHEEHAN

Dont go where the path may lead, go instead where there is not path and leave a trail.

RALPH WALDO EMERSON

The most ancient traveler in the universe is love.

SWAMI RAMA

The mind is everything. What you think you become.

BUDDHA

Let us put our minds together and see what life we can make for our children.

SITTING BULL

Your task is not to seek love, but merely to seek and find all the barriers within yourself that you have built against it.

RUMI

And the time came when the risk to remain tight in a bud was more painful than the risk it took to blossom.

ANAIS NINBe confident, self-reliant, and always say to yourself, I will do it. I can do it. I have to do it. These confirmations build the power of determination, or Sankalpa Shakti.

SWAMI RAMA

BY: TERESA NEUHAUSMN YOGA + LIFE AMBASSADOR

PROFILES / Ambassadors

yogacamp


PROFILES / People

tions and spent time and money on a variety of treatments to help reduce my symptoms, the worst of which is daily headaches. It was not until I took my own health into my hands, that I started to feel better. I still have headaches, but the severity is much less, and I contribute the improvements to yoga, meditation and nutrition.

In 2013, I was able to do some meditational and restorative yoga classes. Slowly, I learned how to heal and strengthen myself. In the autumn of 2014, Platinum Yoga opened in Rosemount, and I decided to give it a try. During the first month, I was in childs pose for more than half of the class, but I continued to go because I began to feel better. My headaches diminished, and my outlook on life changed. I listened to my body, learned how to breathe (still working on this one) and stretched my mind as well as my body. Last autumn was very emotional for me. I opened up within, and I believe yoga did that for me. I secretly wiped away tears during class.

I was unable to continue my fast-paced, high-stress career due to my TBI limitations, and now assist people with disabilities. I love help-ing others help themselves like I learned to do, and Im now on the path that Im suppose to be on. I dont have many pity parties anymore, and

I foster gratitude during every yoga class. I have new dreams in my life. They feel so real. I know that if I did not have my accident, I would have never gotten to this higher point in my life.

I would love to teach yoga. At age 43, it seems unbelievable for me to say that, but I find hap-piness in every class and want others to feel it too. Eventually, I would like to council people with chronic or terminal diseases. I want to help them heal using an integrated mind-body-soul approach. I would not be where I am today if Platinum Yoga had not opened near me!

Everybody has a Yoga Story. When did you start, why did you start, or how did yoga find you? How has yoga changed your life? Lori Kearney was one of many readers who shared her Yoga Story with MN Yoga + Life. For sharing her story with us, Lori won a pair of tickets to the renown Wanderlust Yoga and Music Festival held in As-pen, Colorado. Thank you Lori for sharing yourself with us, and thank you to our friends at Wan-derlust for their generosity.

On June 17, 2012 my life changed forever. I was in a bicycle accident and went over the handle bars, landing directly on my head. My helmet saved my life, but I struggle daily with long-term effects from my traumatic brain injury (TBI). I have been on many different medica-

My Yoga StoryBY: LORI KEARNEYPHOTO: EDWARD KEARNEY

I struggle daily with long-term effects from my

traumatic brain injury.


THE DOSHA OF THE LAND OF 10,000 LAKESAs Seen Through the Eyes of an Ayurveda ExpertBY: MAS VIDAL

Mas Vidal was a highlylauded instructor at the Min-neapolis Yoga Conference in April, 2015. Hes the Director and Founder of Dancing Shiva Yoga and Ayurveda based out of Los Angeles. He recently shared some beautiful insights on our great state and community with Editor-in-Chief, Jennifer Derham.

During my recent visit to the Minneapolis Yoga Conference, I presented teachings on the Yoga & Ayurveda traditions. They were well received by an eager group of sadhaks (yoga aspirants). Many of these yogis it seems, were born in the womb of Shakti (inner-power) and nurtured their practice in Minneapolis, and the greater state of Minnesota, that is filled with lakes, by no coincidence.

One of the philosophical views of the Vedic-Yoga tradition is that human beings are simply small replicas of the grandeur that exists around us. With the amplitude of water in Minnesota, it seems to have imbued this community with a force akin to the vibrational quality of preservation (heal-ing-supportive) that promotes our innate capacity to be creative, expres-sive and seek the truth that lies within us and in our spiritual hearts.

I experienced this Shakti (power) in many of the attendees in my classes whom personally shared of their transcendental experiences when such an energy is shared collectively. It is truly a beautiful synthesis of spirit and nature dancing together.

CONGRATULATIONS TO @MARTINENTING! Hes the winner of the MN Yoga + Life sponsored @yogacamp Instagram challenge with #YogaCampSummerSun!


SPOTLIGHT CITY:

St. Cloud, MNBY: JENNI KUNESH 200-RYT, MN YOGA + LIFE AMBASSADOR

Where to Stop AwhileAfter reading the first issue of MN Yoga Mag I thought...THIS IS SO AWESOME! Then, I wondered, How can we include more of Minnesota in this magazine? I had a light bulb moment! Why not have a featured city in each publication? It would be great way to include more of our beautiful com-munities outside of the metro area.

St. Cloud seemed like a good place to start since it has its own little niche in the health and wellness industry. Its a hub for other residents of central Minnesota to shop, play, and practice yoga.

I first headed to the downtown area and stopped at Mind Body and Spirit near the Paramount Theater. It is owned by Merri Weis and Joan Stokes. This is a must visit for me when I head this direction because they have a wealth of books on various topics - stones, crystals and candles to name just a few. They also offer classes in their store. May want to grab a cup of coffee from Central Perk across the street before you go-you might be browsing there awhile.

My next stop was Return Yoga, also located downtown, near where the old Java Joint coffee shop used to be (for any of you SCSU Alumni). Return Yoga is a nonprofit studio

PHOTOS (TOP TO BOTTOM):

THE SIGN AS YOU ENTER RETURN YOGA.

RETURN YOGA OWNER, KARIN BURKE AND HER STACK OF MN YOGA + LIFE MAGAZINES.

JOANNA AND MICHAEL, OWNERS OF GEPPERT HOLISTIC HEALING.

LAURA OF GOOD EARTH FOOD WITH MN YOGA + LIFE MAGAZINES.

owned by Karin Burke. Karin gra-ciously gave me a tour, and I have to say, she has a really beauti-ful studio. The walls are very old exposed brick, with aged wood flooring that gives it cozy charac-ter. Its the kind of studio you get really good vibes from. Karin offers an average of 19 classes per week ranging from basic beginner to advanced, and classes are subsi-dized for at-risk populations and all youth. I also visited a quiet little office in south St. Cloud called Geppert Holistic Healing. I saw their business card at Mind Body Spirit, and it really piqued my inter-est. I brought them a few copies of MN Yoga + Life Magazine. Joanna, the owner was very excited about the magazine and yoga in general. She and her husband Michael do everything from acupuncture to Chinese medicine, and more. I will definitely be paying them another visit in the future.

I got a bit hungry on my tour, so I stopped at Good Earth Food Co-op located in Centennial Plaza. Good Earth has been in St. Cloud since 1971, and is one of only a few places to find organic foods in the area. They have a nice deli counter and seating area for dining. Before I headed home I wanted to make one more stop at the Munsinger Gardens down by the Mississippi River across from SCSU. It is a beautiful place to go have a picnic lunch with food from the co-op. When you are in St. Cloud, or anywhere else for that matter, dont forget to stop and smell the flowers!

PROFILES / Citiy


MERGING YOGA AND WOMENS STUDIES

at St. Cloud State UniversityBY: BETH BERILA, PH.D.PHOTO: ANDY HOWE

Yoga helps me sink into myself. In a hectic, multi-tasking world, yoga helps me ground and truly connect with who I am and what I believe. Were barraged by harmful cultural messages about ourselves and others; yoga helps me learn to recognize them and begin to dismantle them. It helps me cultivate kindness, compas-sion and courage.

My yoga practice and teacher training also gave me new insight into the world of higher education. As a Womens Studies professor at St. Cloud State University, I work with deeply talented and inspiring students every year. I support them as they come into themselves and find their own voices. But I have noticed that while higher education does an excellent job of educating people intellectually, the em-bodiment piece isnt always there. My students become empowered intellectually, but still have a negative body image or stay in unhealthy re-lationships, in part because of deeply ingrained cultural messages. I realized that yoga, which includes meditation, pranayama (breathing practices), physical postures (asanas) and philosophy, helps us reconnect with our bodies. It offers a holistic approach that allows students to integrate their learning into their whole sense of self.

I also see yoga as a way of living the most valuable lessons are ones that inform our life off the mat. Though yoga in the U.S. sometimes means extreme physical postures, sometimes

in super-hot rooms, or for the purposes of losing weight, yoga in a more traditional sense is about understanding ourselves and others. I teach the philosophy behind the practice. In order to help cultivate a healthier community in St. Cloud, I offer a weekly Yoga for Balance class on the St. Cloud State University campus free of charge. The class is open to SCSU students, faculty, staff, and community members.

As I bring together yoga practice with my social justice work in Womens Studies, I am very aware that mainstream U.S. yoga culture has become very exclusionary. We see only certain people represented in many yoga magazines and studios: thin, able-bodied, white, heterosexual, and upper class. Those spaces often dont examine some of the issues that alienate more diverse communities, including issues of cultural appropriation. I became part of the Yoga and Body Image Coalition (YBIC) in order to challenge some of those issues. The mission of the YBIC is to make yoga accessible to everybody. We offer workshops, blog posts, podcasts and more, designed to help make the yoga community in the U.S. more inclusive and accessible.

Ultimately, my work in the YBIC, my Womens Studies teach-ing, and my academic research is all geared toward helping to create a more mindful, socially just, and compassionate world.

FOR MORE INFORMATION ON YBIC, YOGA FOR BALANCE AT SCSU, AND THE WOMENS STUDIES PROGRAM AT SCSU SEE:

WWW.YBICOALITION.COM

WWW.STCLOUDSTATE.EDU/HWC/ANNOUNCEMENTS/YOGA-BALANCE.ASPX

WWW.STCLOUDSTATE.EDU/WS/HOME.ASP

Mainstream U.S. yoga culture has

become very exclusionary. We

see only certain people represent-ed in many yoga

magazines and studios: thin, able-

bodied, white, heterosexual, and

upper class.


How Sports-Specific Yoga is Transforming Youth Hockey on the Iron Range and Beyond BY: AMY KENOW PHOTOS: TRACI GANGL

Im a sports specific yoga teacher. I prevent injuries among athletes by familiarizing myself with particular sports, including how athletes move, the highest injury risks, and focus on strengthening areas of vulnerabil-ity. I currently have hockey, baseball, softball, basketball, soccer and figure skaters on my roster, ages 8-18. This article focuses on hockey, as Minnesota is THE State of Hockey. On da Iron Range, where the major-ity of my Greenway High School players are located (Coleraine, MN), its a religion.

During peak hockey season, the focus is on recovery, breath control, concentration, body awareness and endurance. The goal is for them to be fresh during high volume games and intense physical activity. Relaxation, flexibility, correct alignment and correcting muscular imbalance issues with a heavy focus on injury prevention are all things I hone in on. Intense strength building yoga during peak season would only contribute to more fatigue. In contrast, off-season yoga is much more athletic, physical, and strength-building. The focus is on agility, speed, mobility and balance. This allows them to begin the season healthy, strong, and loose. The yoga we do is warm, around 80 degrees. The heat is healing and beneficial to their muscles and allows my young athletes to relax, recover, lengthen and dig into their bodies more safely.

Both players and coaches note the wonderful benefits of yoga. The coaching staff was totally receptive. It created such a buzz in the com-

LIFESTYLE / Community

munity and has been fun to watch. We are injury free since incorporating yoga into our training program, and that is no coincidence, says Andrew Gray, president of the Greenway Hockey association, who has become a yogi with my help. You come to hockey and your muscles are not tight anymore. Everything just feels smoother, says Kole Kalish, Greenway se-nior. Senior Goaltender Joe Ladoux noted, Ive experienced a significant improvement in my range of motion. Im able to reach higher, move bet-ter, and get up and down easier. I watch the pros do yoga so Im pretty excited to have it here.

I modify my style significantly with the 18-and-under athletes. I have shorter sessions and adjust my music accordingly. We move from soft and flowy, to Jay-Z and Katy Perry in a heartbeat. I enjoy the variety. Its fun to get on their level by adjusting my lingo and cuing. I sprinkle in seeds of yoga philosophy, rather than make it an overt focus, going in through the backdoor, so to speak. We discuss gratitude, self-respect, breathing, and strong body awareness. If I get too heavy with this age group, their eyes glaze over and the Hello, crazy lady look appears on their faces. I keep it mindfully athletic. I love what I do. Its an honor to work with them at such a turbulent and vulnerable time in their lives-that is a responsibility I dont take lightly. Their favorite part of the entire class? The oils, at final relaxation. I let them take turns picking their favorite. For some, it is hard to be still and quiet the mind, but they would smell my oils the entire class, if I let them.

BEND. DONT BREAK.Minnesota is THE State of Hockey.

GREENWAY AMATEUR HOCKEY ASSOCIATION DRYLAND PRACTICE


I have several favorite mantras that are reinforced in class. First, Let go of all competition. It can be very difficult for competitors to let go of expectations. They put much pressure on themselves. Second, Its okay to get uncomfortable. That is when growth will appear. Lastly, We take care of our injuries and honor our bodies.

Teaching them how to listen to their body while it is whispering is key. If they wait until it is screaming at them, they may have already incurred severe damage. That could mean the loss of an entire season, loss of potential post-high school play, and thousands of dollars in health care costs.

I encourage them to correct themselves verbally. We avoid phrases such as I cant do this or Im terrible at this. Over time, they say, Im work-ing on it without a second thought. They have learned to have a more positive outlook and understand that our time together is about progress, not perfection.

There are several factors that have strongly influenced my success with these athletes. First, player participation is mandatory and has admin-istrative support from the top down. The coaching staff and the entire Greenway association and community have stood behind our work as they understand the importance of this unique and holistic approach to hockey and other sports. This is especially essential because the approach is relatively new, particularly in youth athletics. Any disre-spect in class or to an instructor also has consequences. Yoga is seen as an important part of their dryland training. Of course, some players try silly excuses to avoid class, but most understand the gift that the hockey association and the fundraising boosters have given them. The financial cost of each session is a couple of dollars per player. This, in my opinion, is worth it several times over in exchange for the benefits they receive.

Yoga is taught on-site as much as possible. We try to make it convenient and easy for the players and the parents. When the players get off the ice, they are ready to begin within fifteen minutes. The space doesnt have to be pretty, just functional and safe. There are no concerns with transpor-tation, as several do not drive or have rides. In addition, I have learned that its invaluable to have strong team leaders and captains helping to hold the team accountable.

I would love to see yoga become a staple in youth and adult athletics. Professional athletes have long embraced yoga but it has been slower to infiltrate the amateur and youth sports worlds. I observed this absence several years ago and saw an opportunity to change it. In the future, I would like to continue to help athletes while building a strong force of sports specific yoga teachers on my team. Id also like to conduct work-shops and help others build similar programs, with qualified instructors. Together, we will strive towards excellence and acceptance one player, one team, and one pose at a time.

We are injury free, and that is no coincidence.

BREEZY POINT HOCKEY CAMP AT BREEZY POINT RESORT

GREENWAY AMATEUR HOCKEY ASSOCIATION DRYLAND PRACTICE


Mindful Consumerism:WHY I WONT SHOP ON THANKSGIVINGBY: ELIZABETH CAMP // ART: KRISTEN CAMP

Creating consciousness and peace applies to our yoga prac-tice on, and off, our mats. This includes the choices we make as consumers. When we bring mindfulness into our lives, the happier and more peaceful our world will be. We can shake the world gently. -Ghandi

In the last several years Black Friday has become increas-ingly pervasive. Black Friday is the day after Thanksgiving and it is called this because most stores move from being in the red to being in the black. As a child I remember going

LIFESTYLE / Fashion

to Ridgedale with my family the day after Thanksgiving in a calm, relaxed way, to do some mindful shopping (we didnt call it mindfulness then). I was brought up to pur-chase gifts in advance with a lot of thoughtfulness and caring, and not to rush while buying a gift. I was taught never to buy something just to buy something. I remember my dad telling me it was the busiest shopping day of the year, and sometimes one could find some good sales. My dad loves a good sale. Daytons was definitely still Daytons. Around the time Daytons shifted to Marshall Fields (early 2000s) people started using the term, Black Friday.

Eventually, stores started opening their doors at 6:00 a.m. on Black Friday, then 5:00 a.m., and then 4:00 a.m. If you or a loved one has ever had to work retail on Black Friday, you know it encroaches drastically on your Thanksgiving holiday. Now many stores open on Thanksgiving day. #ConsumerismAtItsWorst!

My husband had to work Black Friday a few years ago. The store opened its doors at 4:00 a.m. He had to be there at 2:00 a.m. He had to leave our family Thanksgiving celebration before the meal was even over, to go home and try to sleep. He worked from 2:00 a.m. without breaks until 11:30 p.m. the next day. I eventually came into the store and told him it was time to leave. I literally held his hand and walked him out of the store. He was delirious. It was an awful Thanksgiving.


Back to yoga. The physical form of yoga, asana, is an amaz-ing form of exercises practiced in sequence with a period of rest, shavasana, to end class. Classical Ashtanga yogis and yoginis practice only six days a week, taking Saturdays and moon days (full moon and new moon) off. Taking Saturdays off from practicing yoga really resonates with me because I grew up as an Seventh Day Adventist, and honored the Sabbath. When keeping the Sabbath, one leaves the oc-cupations of daily life, and devotes those sacred hours to healthful rest and spiritual growth. Yoga is not only a physical practice, but a spiritual one as well. Asana culti-vates equanimity as it consists of both gentle stretches and challenging endurance and strength building postures. The key to Asana is developing balance. One needs to be both flexible, yet strong, and take rest at the end. Shavasana.

Life has built in shavasana days. Thanksgiving is a national holiday. As Americans, we tend to work really hard. I grew up in Washington state on an apple orchard, and have been working with my family since I was about 4 years old. I have a distinct memory of taking a break with my father for breakfast and asking if I could just keep working and eat at the same time. He told me, No. When you take a break, take a real break. When you come back to work, you will be refreshed and ready to focus on your tasks and do a better job.

I had the luxury of studying abroad in both France and London. If you have ever lived in Europe, then you know stores close. If you dont go grocery shopping before the market closes, you are out of luck. One of the differences between France and the U.S. is that people guard their heu-res de loisirs, meaning hours of idleness. People still work of course, but in many European countries, they take their free time very seriously. People tend to be healthier, there is less obesity and people live in a lighter way literally. When shopping, many people carry their goods home by foot. They buy less because they have to haul it with their own arms. Many Europeans have a month of vacation time each year compared to our two weeks. Longer maternity leaves and paternity are commonplace.

These are some of the experiences that have led me to take rest seriously. Shavasana is sacred. As a yoga teacher, if I have the choice to teach on a holiday, I will always opt to rest. I believe as Americans we too often burn ourselves out. Thanksgiving is one of the only non-religious national holidays. It is a day of rest and gratitude. We should take it seriously and practice santosha, or contentment.

Even if it feels restful for you to go shopping on Thanksgiv-ing, you are making someone else work on what could be a beautiful day of rest for them, and their family and friends. Do you want to be the person in the room that is shuffling around during shavasana at the end of class, or leaving early, ruining it for everyone else? Thats the yogic equivalent to shopping on Thanksgiving.

We are powerful choice makers. Let us slow down as a cul-ture. I invite you to cultivate mindfulness with your purchas-ing power. Practice yoga both on, and off of your mats, and please dont shop on Thanksgiving. To quote Juli Rathke, CEO and Founder of Yoga + Life Magazine, Do more with less. It is possible and quite honestly better.

I hope you have a beautiful holiday season!

10 TIPS FOR CULTIVATING MINDFULNESS DURING THE HOLIDAYS

1. START AND END EACH DAY WITH GRATITUDE

Thanksgiving is the one day a year we set aside to give thanks, but we can practice gratitude every day. Let us be grateful for what we already have.

2. SHOP ALL YEAR LONG

Be present when purchasing presents. If you see something at Art-A-Whirl in May that would be perfect for your nephew, get it and put it aside until the holidays.

3. GIVE EXPERIENCES

Try giving tickets to Meghan Trainor or a Twins game something you can do together and create a lasting memory.

4. MAKE HOMEMADE GIFTS

Take that ceramics class youve been wanting to sign up for, and make gifts for your loved ones.

5. NEVER BUY JUST TO BUY

My mother always told me, Wait and get what you really want. Never buy something just to buy something! Save up and invest in quality. Investing in quality goods increases sustainability and reduces waste.

6. SHOP LOCALLY

Shopping locally creates more secondary local spending. For every $100 you spend, about $45 will be re-circulated into the local market economy.

7. SHARE KNOWLEDGE

Give a friend a good book or an audiobook. We can empower each other with knowledge.

8. KARMA YOGA

Serve others and volunteer with family and friends. Karma Yoga increases your consciousness, raises your vibrations, and reminds you that are part of a larger community in short, it makes you feel good! A great place to volunteer is Open Arms of Minnesota.

9. GIVE YOURSELF THE GIFT OF YOGA

Be kind and compassionate to yourself, especially during the holidays. The holidays can be depleting. If you add a Yin Yoga class to your weekly repertoire, it will serve you and your loved ones greatly. Yin is the most restorative and will recharge your batteries. Take care of yourself so you can be kind and have something to give to others.

10. REMEMBER THE SPIRIT OF GIVING

Gifts are a vehicle of love. Put your heart into everything you do.


Ethical Fashion

KARMA & CLOTHES Feel Good About What Youre WearingBY: ZO FOAT NASELARIS PHOTOS: SASHA LANDSKOV

The fashion industry is a fast-paced environment fueled by the latest designer collections that only three months later are discarded. Its called fast fashion. To keep up with de-mand, designers working within these parameters survive by sourcing their work to manufacturers overseas who design, pattern-make, source fabric, and sew for them. Unfortunately, this means manufacturing companies find the cheapest labor and designer made is simply not true.

Presently, 250 million children, some as young as 5 years old, work in the fiber and apparel industry around the world. Rarely can you buy sustainable clothing from a company that manufactures overseas. Even if the product is made from certified organic cotton, hemp, or bamboo, the practices that go into making each piece may still be unethical. Fortunately, a small, yet skilled group of designers are creating fresh sus-tainable designs directly from their heart and hands.

This group sources their own fabrics, designs, and sews. Even as their companies expand, employees or contractors are trained to use the designers patterns and follow their vision. This keeps integrity in the design. Though the turn-around time may take weeks, the outcome is a longer-lasting product with a personal touch. This is slow fashion. No doubt it can get confusing as to why its important to buy sustain-able clothing from ethical companies.

Here are 3 simple reasons why stocking your closet with eco-friendly clothing, from organic cotton to thrift store finds, makes a difference.

IT HONORS THE EARTH The fashion industry leaves behind a huge environmental footprint, from the pesticides used in growing cotton and the dyeing and treatment of textiles that is responsible for 17% 20% of global freshwater pollution, to the landfill impact of discarded clothes. Learning a few simple sewing techniques like sewing on a button, donating unwanted clothing to chari-ties, or hosting a clothing swap can keep your closet fresh and clothes out of landfills. Likewise, choosing organic fibers or sustainable fabrics trims the amount of chemicals and carbon footprint in your closet.

IT HONORS PEOPLE The fashion industry is known for its harsh labor practices and shameless cost-cutting. From the United States slavery era, which single-handedly fueled a global cotton economy

LIFESTYLE / Fashion

during the industrial revolution, to the triangle shirtwaist factory fire in NYC that killed 146 garment workers in 1911, to the Rana Plaza collapse in 2013, production of textiles has a history of unregulated practice. By choosing clothes labeled under the Fair Trade Act youre ensured they were produced under safe working conditions, not in a sweatshop, and that the person who made it earned a fair wage. People mean more than any companys bottom line.

IT LASTS LONGER Sustainable clothing isnt only organic, it includes vintage pieces, secondhand, and hand-made options. While buying organic, renewable fibers is often the least toxic way to go, finding timeless, durable pieces can be just as green. Shopping local designers and thrift stores cou-pled with finding a tailor and cobbler will ensure that your pieces will last for years to come.

People mean more than any companys bot-tom line.


Title: Ethical FashionSub:

Call out: Where To Shop Ethical Fashion in the Twin CitiesBY: SOPHIE GEISENHOFF

As consumers are becoming more conscious about their clothing, more and more businesses are embracing organic and recycled fabrics, fair trade standards, and eco-friendly methods of creating clothing and other products. Heres your guide to shopping some of the best local boutiques for ethical fashion.

KEY NORTH BOUTIQUE 515 1st Ave NE, Minneapolis This specialty shop showcases organic, fair trade, and sustainable apparel, jewelry, and accessories created by local and international designers.

SHOWROOM MPLS 615 W. Lake Street, Minneapolis Two local designers founded this boutique to provide a high-end boutique experience for clients, while providing a dynamic environment for Twin Cities-based artists and designers to find opportunities to showcase their products. The boutique features ethical brands such as FOAT, Kjurek, and East 4th Street Jewelry.

GALLERY 360 3011 W. 50th Street, Minneapolis Featuring high-quality, sustainable apparel and other products, this art gallery doubles as a shop, while helping support a variety of artists who are all paid fair wages.

TEN THOUSAND VILLAGESMultiple locations, St. Paul & MinneapolisThis non-profit, fair trade organization markets handcrafted products crafted by international artisans.

PRANA 3926 W. 50th Street, Edina One of the pioneers of Fair Trade certified apparel, Prana uses various sustainable practices throughout their manufacturing process, and is passionate about helping people and the environment.


Kate Raddatz:CUSTOMIZED YOGA MATMy husband got this for me shortly after we got married. It has my initials (married name) and my favorite colors, so it makes me smile every time I practice. I get asked all the time where I got it. It makes a great gift! www.mycustomyogamat.com

Jennifer DerhamGOOD FOOD MADE SIMPLE SOUTHWEST-ERN VEGGIE BURRITOThey are delicious, filling, nutritious, whole-some and easy to eat on the go. I can eat them in my car on the way to work when crunched for time. They can be found at Target and Co-borns. www.goodfoodmadesimple.com

4ANGELS POSITIVELY UPLIFTING SHAKE AND SPRAYI have strangers com-ment on how good I smell in public (seriously) and ask me what I am wearing. It is a delicious blend of grapefruit, geranium, bergamot, and patchouli. The best part is that Nina, the owner, prays for the recipient of each product she makes by hand. Cost-only $10. Shes local, and out of NE Minneapolis. www.4angelscreations.com

Some of Our Editor-In-Chief and Ambassadors

LIFESTYLE / Products

FAVORITE THINGS

Justyn ONeillTEEKI PANTSThey are amazing because they dry super fast. They are ideal if you have to be somewhere right after class and dont have time to change. To top it all off they are made out of recycled water bottles! www.teeki.com

Koreen Valdovinos:MUSIC: DEAD CAN DANCEYoga is my dance. I am all about the tribal and sensual feel of Dead Can Dance. Their music lights up your senses, taps into tribal rhythms and fosters a feeling of connectedness to human-ity as a whole. www.deadcandance.com

Stacy Johnson:MY MAT MY MANTRA STICKERSI love these stickers so much. Every one I have for my mat means something special to me. The words resonate with me and remind me every time I step on my mat. www.mymatmymantra.com

TEMPORARY TATTOOS My favorite brand is Flash Tattoo. They stay on anywhere from a few days to two weeks depending on where I place them on my body. I enjoy expressing myself with them. They are just really fun to wear! www.flashtat.com

BY: TERESA NEUHAUSMN YOGA + LIFE AMBASSADOR


WHATS AT THE FOUNDATION OF YOUR YOGA PRACTICE? BY: RC VICTORINO

ong before there was plastic, centuries before rubber was discov-ered, there was yoga. Built upon the concept of oneness, yoga practitioners would build a mat of wholly organic materials, includ-ing kusha grass and cloth* not only for comfort, but to enhance

their practice.

These natural materials served as the perfect complement to a practice focused on uniting mind, body and soul with nature. And while this belief of yoga still remains prevalent, the message has been muted as this ancient practice has made its way into studios across the globe.

Its wonderful that Western cultures have embraced yoga. However, the mightiest trees in the world could not weather the tiniest of storms, if not for their roots. The same goes for ones yoga practice. The root of your practice, the foundation from which you build upon, should have a strong connection to the purpose of your poses. In yoga, that purpose is a oneness with your natural surroundings, the universe even, which can be achieved upon a cotton yoga mat.

A RETURN TO YOGAFor centuries, men, women and children practiced yoga without the luxuries of studios, sticky mats and yoga specific clothing. These modern-day innovations certainly help push forward the cause, however, they arent a necessary component of the practice. As modern-day prac-titioners strive to find unity and oneness, taking a step back to the origins and true meaning of yoga can be one of the most important steps to take.

In yoga, we learn to do no harm, and to embrace and cherish the natural world around us. What better way to honor this belief than with a cotton yoga mat which will help ground your practice in nature, the way its been done for centuries.

*The Bhagavad Gita - Chapter VI, Verse 11

WHY I LOVE MY MAIFashion by MAI Product ReviewBY: JUSTYN ONEILLMN YOGA + LIFE MAGAZINE AMBASSADOR

Fashion by MAI is a local Minnesota yoga fashion line with intention. What I love most about this product is that they celebrate the women that wear their clothes with the slogan I AM Enough, and the thoughtful product design reflects their purpose. With a variety of styles to choose from, all body types can find something that they feel confident wearing. The ma-terial is incredibly soft, and multi functional. The clothes wear seamlessly from studio to street. I love the Namaste Tank for teaching class. The material is light and breathes well for heated classes. It also doubles as a fashionable top for after class errands or events. The Countdown Bra is wonderful. Its light and supportive at the same time. When wearing it, I dont feel restricted in my movements, yet Im confident that everything will stay in place while practicing inversions.


YOGA / Asana

tress is a modern day disease resulting from our fast paced lifestyle. It can be the cause of chronic pain, anxiety, and depression. We are born with reflexes for survival, and these reflexes live in our neuromus-cular system. They are meant to assist us when we are in danger or need to take quick action. We want to use these reflexes wisely, for their purpose, and then consciously release them. If they go unchecked,

and become a constant state of contraction, they affect our posture and become habitual. The three primary reflexes that SomaYoga Therapy, a blend of somatics, therapeutic yoga, and classic asanas (postures), utilizes are the: Startle Reflex, Landau Reflex, and Trauma Reflex. These reflexes activate on a daily basis when we go to answer the phone or the door, work slouched over a computer, drive a car, carry a child, or hold a heavy bag on one side. These habitual actions begin to feel like a normal way of being and begin to bring in chronic stress, pain, and strain in our somas. Soma is the Greek word referring our first-person experi-ence of living in our mind, body and spirit; what the practice of yoga aims to unify. In the state of the startle reflex, the back side of our body length-ens, our front side shortens and tightens, our hip flexors, shoulder girdle, neck, and jaw all experience tension. Our upper, mid and lower back may throb and ache. Our thoughts begin to loop and traffic jams in our somas occur. This affects our breath, blood flow, and overall function causing dis-ease to set in. When our somas begin to experience chronic overcompensation, sadness, anxiety and depression can set in. When we take time to remem-ber, to get current with ourselves, through the eight-limb path of yoga, we begin to build our awareness of our somas mobility, strength and stability.

The following will guide you in a SomaYoga Therapy practice sug-gested by Ann Blackburn, owner of Tula Yoga & Wellness, to re-educate your neuromuscular system out of the startle reflex. Done regularly this practice will grow your interoceptive awareness (a sense of ones internal responses such as heart rate, hunger, soreness, etc.) and proprioceptive awareness (a sense where your body is in space and the strength needed for specific move-ments). Approach it as you might a moving meditation, and begin by closing your eyes to practice sense withdrawal (Pratyahara). Al-low yourself to sense and feel the practice with compassion. Stay pain free while practicing. Allow muscles to move into areas that feels tense, and slowly release and lengthen rather than stretch-ing, which could cause the muscle to tighten up rather than release. This teaches the muscle to let tension melt away, and find new freedom. Repeat if you notice stutters this is evidence of chronically held muscle tension. Keep this practice curious and slow. Produce small, slow, mindful movements.

1. DIAPHRAGMATIC BREATH: Lie on your back with your arms and legs comfortably extended on the floor. Notice how your body is connecting with the floor your neck, shoulders, arms, back, hips, legs, and feet. Notice your mind, emotions, and breath. Your breath (pranayama) will help you become embodied and draw inward to increase awareness. Put one hand on your diaphragm (where the lower ribs come together) and one hand on your navel. As you inhale, notice your lower ribs and abdomen expand. As you exhale, notice your ribs and abdomen return to center. This engages and releases the diaphragm, calms the mind, and helps draw you inward. Set an intention that nour-ishes you, guides your practice, and that you can take with you into life (e.g., self compassion, courage, contentment, strength, etc.).

ASANA TO COMBAT THE WINTER BLUESA SomaYoga T herapy Home Practice for Stress, Anxiety, & Depression BY: ANN BLACKBURN AND ELIZABETH SULLIVAN // PHOTOS: AMY DICKSON

2. ARCH & FLATTEN: Bend your knees, feet are on your mat hip-distance apart. This is called Effortless Rest Pose (ERP). As you inhale, allow your navel to rise and your lower back to gently arch, tailbone rolls toward the ground, and back muscles begin to activate. Pause. Exhale and relax your back muscles toward the ground to come out of the arch. Allow your abdominal muscles to contract down toward your spine and flatten let your back muscles lengthen. As you in-hale, slowly release the abdominal muscles allowing your spine to return to a resting position. Repeat 3 5 times.

POSES 1 9 ARE DONE LYING ON THE FLOOR. AFTER EACH POSE GIVE YOURSELF A

MOMENT TO SENSE AND FEEL CHANGES IN YOUR SOMA (BODY, BREATH, AND MIND).


3. ARCH & CURL: Clasp hands behind your head and continue the Arch & Flatten. Now, add to your flatten, a rounding up by lifting your head and possibly your upper back off the ground. Bring elbows toward each other, engage your pectoral muscles and wid-en your upper back. As you inhale, slowly lower back, elbows, and head down. Allow the whole front body to release and lengthen. Repeat 3 5 times, slowly feeling the back and front body supporting each other. As you engage your back muscles, your abdominal muscles release, and as you engage your abdominal muscles, your back muscles release. When complete, extend legs out on floor to sense and feel any changes.

6. WASH CLOTH: With feet hip distance apart, slowly move both knees to one side in same direction, as your head moves to the other side in the opposite direction of knees. Pass back through center as your knees and head move to their other sides. Do 3 5 times slowly. Extend legs out on floor to sense and feel and changes.

4. KNEE DIPS EXTERNAL: Return to ERP. Place your hand in the hip crease and originate the move-ment from femur (thigh bone) and hip joint. Move your right knee out and back to center slowly. Keep the other side quiet to experience the true range of motion in your hip. Your hand will serve as a way for you to connect with those muscles (proprioception) in the hip joint. Do 3 5 times slowly. Repeat on left side. Sense and feel any differences between your hips.

5. KNEE DIPS INTERNAL: Widen your feet on floor, dip your knee inward, in-ternally rotate your femur in the hip joint, and back to center. Again, move slowly to notice, sense and feel. Do 3 5 times.

7. BRIDGE: With feet hip distance apart, press feet into floor and lift hips into a very subtle bridge just until you feel the glutes engage, hold for three breaths and then slowly release the glutes as you bring hips down, completely relax them. Repeat three times to stabilize.

8. SHOULDER RELEASE: Press the front of your right shoulder forward, release back to neutral. Do 3 5 times, each side slowly. Press back of right shoulder toward ground, slowly release to neutral. Do 3 5 times, each side. With arms toward ceiling, reach one arm up and slowly allow muscles on back of shoulder to release toward ground. If those muscles are quiet and you cannot feel the release, tap on the muscles. Do 3 5 times, slowly on each side.

The three primary reflexes that SomaYoga Therapy, a blend of somatics, therapeutic yoga, and classic asanas (postures), utilizes are the: Startle Reflex,

Landau Reflex, and Trauma Reflex.


YOGA / Asana

9. WASH CLOTH: Repeat #6. Then roll onto stomach.

10.DYNAMIC COBRA: Completely relax into the ground and connect with diaphrag-matic breath. With hands on floor under shoulders and shoulders down, shoulder blades moving toward spine, gaze at the floor in front of you, inhale as you press hands into ground, lift behind heart center. Exhale as you release towards the floor. Back and shoulders relax. Repeat three times.

11. CAT COW: On hands and knees, as you inhale, let your navel move toward floor, activating back muscles (Cow/Arch). Exhale, draw navel toward spine lengthening back muscles (Cat/Curl). Notice the movement all along your spine from head to tailbone.

12. CHILDS POSE: Kneel on floor, sit back toward your heels and rest head on floor, or on arms. If kneeling isnt comfortable, lie down on your back and gently hug knees.

13. SAVA-SANA: Take some time at the end of your practice, relax your soma, and integrate your practice. Use your intention as a mantra to help you stay focused on your breath, e.g. I am focused, I am compassionate, I am content, etc. Enjoy!

Contact Yoga Norths Interna-tional SomaY-oga Institute and Tula Yoga & Wellness for classes, private sessions, and trainings.

This sequence is continued from the previous page. Dont miss out!

TRANSFORM YOUR L IFESTYLE

32

Ask the Swami WITH GRACIA GISME MCKINLEYPHOTO: LAURA LINDEKUGEL

WHAT IS A YOGA SWAMI?ABBIE S. // CANNON FALLS

Swami literally means master of ones self. A yoga swami is someone dedicated to their own awakening and helps to awaken others. Their role is similar to that of a minister or priest, though they accept all religious traditions. Swamis provide spiritual guidance and perform rituals such as weddings and memorial services, respecting the beliefs of all partici-pants. The specific qualifications of a swami vary widely. In Hinduism, a swami is male and celibate; in my branch of the Kriya Yoga tradition, a swami can be of either gender and marry.

I HEAR THAT YOGA IS NOT A RELIGION, BUT THEN I ALSO HEAR ABOUT YOGA SPIRITUALITY. OTHERS SAY YOGA IS SECULAR. PLEASE EXPLAIN.CATHY A. // MINNEAPOLIS

Yoga poses, breath work and meditation can be practiced outside a spiritual context with relaxation or fitness as a goal. Yoga means union. It is a system of techniques that can help you recognize your true nature which is one with God (the Divine, Cosmic Consciousness, Higher Self or whatever you personally call it). When Yoga is practiced with a spiritual emphasis, union with God is possible. Yoga is not a religion, however, because you may conceptualize this union in whatever form or tradition is meaningful to you. Practiced within your belief system, Yoga can bring greater depth and connection.

I ENCOURAGE OTHERS TO FORGIVE, AND FORGIVE OTHERS AS I AM ABLE, BUT HOW DO YOU FORGIVE YOURSELF?MICHELE G. // ST. PAUL

We are harder on ourselves than we are on others. However, when forgiv-ing others we practice forgiving ourselves. Remember, everyone is doing the best they can. If they could do better, they would. Realize that, if they are doing their best, you must be doing your best as well. In your medita-tion or prayer practice, visualize the person you want to forgive, ask their forgiveness for whatever part you played in the hurt, and tell them you forgive them. Then try this while visualizing yourself. In this way, you release resentment towards others and learn to forgive yourself as well.

>> Questions for this column may be sent to [email protected]

Gracia Gimse McKinley is an ordained swami in the Kriya Yoga lin-eage. She teaches yogic meditation, philosophy and spirituality. Gracia has a masters degree, E-RYT 500 des-ignation with Yoga Alliance, Hanna Somatic Education Certification and more than thirty years of yoga study. She is married with two children and lives in Northfield, Minnesota.

YOGA / Asana

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The word itself can mean sign, gesture, or seal. A mudra is a symbolic posture or posing of the hands and fingers, that holds a specific significance or has specific benefit. Mudras originated from Buddhist and Hindu traditions, but are used today among practitioners of varying faiths and backgrounds. They are commonly used in seated positions and affect prana, or flow of energy and breath, within the body. One of the most widely know mudras is Chin Mudra, pictured to the right. It helps to promote diaphragm, or belly breathing.

Whats a Mudra?CHIN MUDRA BEACH PHOTO: EDER ACEVEDO PHOTOGRAPHY. TAKEN

AT PLAYA FIESTA IN PUERTO VALLARTA. BLUE LOTUS YOGA RETREATS. ALSO PICTURED, ANJALI, OR PRAYER MUDRA. PHOTO: IANA VELEZ AT ABC CARPET & HOME. MANHATTAN. CLOTHING: LUCY. MALA: BONJULI

TO ENGAGE IN CHIN MUDRA

FIND A COMFORTABLE SEATED POSITION

PLACE YOUR HANDS PALMS UP, ONE ON EACH LEG, OR ON YOUR LAP.

PRESS YOUR THUMBS AND FOREFINGER TOGETHER.

YOUR OTHER FINGERS ARE GENTLY EXTENDED.

BY: JENNIFER DERHAM


YOGA IS FOR everyone


YOGA / People

YOGA AND MUSLIM WOMEN

THINGS TO CONSIDER Teach in a space that is private

Provide female-only classes or sessions

Allow women to wear loose fitted clothing

Teach them the physical benefits of yoga

Skip the Om, Namaste or any other Sanskrit that may be associated with a specific religion or spiritual group

Ask for permission to do adjustments

Avoid phrases that reference a higher power or God

Use clear, easy to understand, and concise language to reduce language barriers

Create a designated prayer area (if your class falls during the Muslim prayer times)

Avoid poses that may be seen as inappropriate or sexual

Instructors should dress in modest clothing

Building Bridges for Better Health Within the Somali CommunityBY: AYAN HASSANPHOTOS: CORRIN SAINTEY

For years, the practice of yoga was associated with Hindu and Bud-dhist beliefs. More recently, it has become associated with middle-class women wearing Lululemon pants. However, more people of diverse back-grounds are learning about yoga and its health benefits. In some communi-ties, there have been debates regarding yoga and its religious history. Al-though most religions and cultures support the well-being of humans, and encourages people to do things that bring a sense of health and tranquility, there are variations in how to pursue this within each belief system.

Some monotheists believe yoga is prohibited associating it with idol worship, and discourage their followers from practicing it. Others believe yoga is a way for individuals to connect with their inner energy. They regard the practice as physical exercise and avoid saying specific words that are related to a religion. Medical researchers are providing evidence for the health benefits of yoga, and an increasing number of people are seeking yoga as an alternative way to heal their body and the soul. Recently, yoga has spread to the immigrant com-munities within the Twin Cities, especially among the Somali community. Whether its the fact that it reduces the risk of diabetes, high blood pres-sure, anxiety, obesity or other chronic conditions, yoga is becoming a common choice of exercise.


THE SOMALI POPULATION AND IMMIGRATION IN MINNESOTA FACTS AND FIGURES

Since the 1990s political and economical turmoil has plagued Somalia

Famine and killings have contributed to large refugee populations

There are varied estimates regarding the Somali population in Minnesota ranging from 10,000 to 50,000

Many Somali refugees fled to Minnesota because of its renown social services and educational systems

There are actually fewer foreign-born residents in Minnesota now, compared with past generations; in 1920 1 in 5 Minnesota residents were foreign born, today around 1 in 14 are foreign-born*

I started practicing yoga eight years ago with the knowledge that it wouldnt affect my religious or cultural practices. I was able to find a balance by gaining health benefits from yoga, while maintaining my personal spiritual practices. Yoga has transformed my life and my relationships with the people around me. Im calmer and at peace with myself and others. I instill positive energy in people I encounter daily and am able to share gratitude without ac-cepting anything in return. As a certified Family Nurse Practitioner, I share the practice and its benefits with my patients in hopes that they will benefit from it as well.

The impact yoga has had on my life is immense. Most importantly, it has been instrumental in how I impact my patients. I have done classes for different age groups including family, friends and women who have experienced trauma. Ive been able to customize and tailor the yoga to the needs of my students and to their reli-gion and culture. Women will say to me, Im not flexible enough or I dont have good bal-ance to do yoga. I explain the health benefits of yoga and encourage them to come to the mat with openness. When one opens their heart and body to new experiences, one discovers inner strength. Focusing on that simple idea, I often succeed in winning women over and they begin to practice yoga.

Recently, I was abroad for a year-and-a-half working for an international organiza-tion to set up community clinics for inter-nally displaced people in East Africa. Most of the people I worked with experienced ex-treme hardships. It was painful for me to listen to their stories and learn about their tragedies. Practicing yoga has become an anchor in which I use to reflect on what I have seen and experienced throughout the day. Yoga is a mechanism to cope with difficult experi-ences and can give one a chance to discover and appreciate life.

In April, I attended the Minneapolis Yoga Conference and was impressed with the growing yoga community and the amount of love and knowledge that was being shared. I was also surprised by the lack of diversity of yoga instructors and students, and felt yoga should be for everyone regardless of their race or economic status. I recently started Dagan Wellness Yoga, which will be a donation based yoga session at the Somali Mall in collabora-tion with Amalina Spa. We empower immigrant women and provide them with tools to stay healthy while embracing their inner beauty. Our aim is to make yoga accessible to all.

SOURCES: HTTP://MN.GOV/ADMIN/DEMOG-RAPHY AND HTTPS://SITES.GOOGLE.COM/A/MACALESTER.EDU/REFUGEES/SOMALIS

YOGA / People

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Explore your passion, transofrm your practice, change your lifeExplore your passion, transofrm your practice, change your life

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humanity, disguised as yoga. ~matthew sanford

DO YOGA | SHARE YOGA | HELP OTHERS

february 2016 | mindbodysolutions.org


YOGA AND CHILDREN WITH AUTISM SPECTRUM DISORDERPromoting Self-Regulation, Parent-Child Intimacy, and Family ConnectionBY: JESSICA JENNESS

ut simply, children on the autism spectrum have brains that are wired differently. Some areas of the brain may be functioning in an advanced manner compared to the brains of same-aged peers. Other areas may be underdeveloped. These children often have difficulties with social skills, language, and motor skills. Every child on the spectrum has unique abilities and different challenges. Some have ad-

vanced vocabularies, while others are non-verbal. Many of these children are oversensitive to light, sound, touch and smell. Others seek out extra sensory input. These sens

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MN Yoga + Life Magazine | Winter-Spring 2016