Winter 2012 Issue BetterHealth Through SpiritualLivingyogalivingmagazine.com/wp-content/issues/2012/winter/YogaWebW… · my gums were going down hill and 14 years later, my gums

Serving South Jersey,Philadelphia & SuburbsServing South Jersey,Philadelphia & Suburbs

Volume XIII, Issue III

www.yogalivingmagazine.comWinter 2012

Winter 2012 IssueBetter HealthThroughSpiritual LivingPPgg 1122

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Winter 2012 IssueBetter Health Through Spiritual LivingPPgg 1122

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PPgg 1166

PPrraannaa DDee--MMyyssttiiffiieedd PPgg 2266

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Events52| Events Listings

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Yoga Living Online! www.yogalivingmagazine.com

Winter 2012Local Resources for Healthy Living!

YOGA = SELF-TRANSFORMATION

ADVERTISERS ISSUE DEADLINE:

Spring 2012MARCH 1 2012

Psychology& Health28| What Type of Meditation

is Best for You? By Patricia Monaghan

30| The Gut and InflammationBy Michael Cheikin MD

34| Nature, Dolphins and DepressionBy Dr. Mark Wiley

36| The Spiritual American DreamBy Anthony Michael Rubbo

38| Coach Thyself: Get Symptom SavvyBy Michael Reddy, Ph. D.

HealthyFamily41| Poem: Living Testament

By Gil Hedley

42| Post-Holiday CleansingBy Jill Hoffman, ND

44| Gluten Free GoodnessBy Marilyn Moser Waxman

60| The Positive Impact of Yoga on TeensBy Sarah Murphy

62| Mixed Media ReviewsBy Kristen Butera & Teresa Winte

8| Contributors

10| EditorialBy Kristen Butera

YogaTheory12| Yoga Therapy: Better Health

Through Spiritual Living By Bob & Kristen Butera

16| A Gentle Yoga PracticeBy Kristen Butera

22| Human PotentialBy Lynda Lyng

24| Living Yoga: Selfless ServiceBy Mimm Patterson

26| Prana De-MystifiedBy Gudjon Bergman

YOGA LIVING Winter 2012 5

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<< Gil Hedley, PH.D.

has been teaching on the spiritualnature of the human form fornearly 20 years, and offers hisinsights through intensiveworkshops, cadaver dissectionsfor health professionals, DVDsand several books. Learnmore at www.gilhedley.com.Living Testament page 41

<< Jill Hoffman

is a yoga instructor (RYT-200)and licensed naturopath witha degree from the SouthwestCollege of Naturopathic Medicine. She has a naturopathic practice thatserves Center City and thesurrounding suburbs, andteaches yoga classes & privatelessons in those same areas.Learn more at www.centercitynaturopathic.comPost-Holiday Cleansing page 42

<< Marilyn Moser-Waxman

integrates practices and techniques from a variety ofholistic health and healingsystems from around the world.Her classes and coaching offera well-rounded education thatis applicable to a wide spectrumof dietary needs and health issues. Learn more atwww.thenourishingwell.com.Gluten Free Goodnesspage 44

Sarah >>Murphyis a psychotherapist in privatepractice in the Wayne/ValleyForge area, and is on the faculty of Delaware CountyCommunity College. She canbe reached at 610-341-9200 [email protected] Positive Impact of Yoga on Teenspage 60

Teresa >>Winte, RYTteaches yoga classes and worksat the YogaLife Institute. Aformer school teacher, she iscurrently pursuing advancededucation in the field of YogaTherapy. Contact her [email protected] Media Reviews page 66

Michael >>Cheikin | MDis a holistic physician, BoardCertified in Physical Medicineand Rehabilitation (Physiatry),Pain Management, SpinalCord Medicine and Electro-diagnostic Medicine.Contact him at [email protected] Gut and Inflammationpage 30

Anthony >>MichaelRubbo | MHSis a consultant to educa tionand industry, and the author ofbooks on person al leadershipand meditation. He is current lywriting a novel and collabor atingon a production that pro motesthe spiritual life style. If youhave questions or comments,you can contact him at anthony michael133@ gmail.com.The Spiritual American Dream page 36

<< Dr. Mark Wiley

is a doctor of Oriental and Alternative medicine, best sellingauthor, martial art master andinternational seminar instructor.His passion for wellness has ledhim to become an innovatorin the field of holistic health.To learn more, visit www.DrMarkWiley.com.Nature, Dolphins and Depressionpage 34


Patricia >>Monaghanis the author of Meditation:The Complete Guide, The RedHaired Girl from the Bog, andnumerous other titles. Shelives in Chicago, Illinois andlectures frequently on connections between mythology, spirituality,women’s studies, and science.Visit her online at www.patricia-monaghan.com.What Type of Meditation is Best for You?page 28

<<Robert ButeraM.DIV., PH.D.

is the director of The YogaLifeInstitute in Devon, Pennsylvaniawhere he trains Yoga teachersand Yoga therapists. A boardmember of the InternationalAssociation of Yoga Therapists(IAYT), he is also the authorof The Pure Heart of Yoga(Llewellyn Worldwide, 2009)and the publisher of Yoga Living Magazine. Learn moreat www.yogalifeinstitute.com.Yoga Therapy: Better HealthThrough Spiritual Living page 12

Mimm >>Pattersonis a certified Sports MassageTherapist, Reflexologist andYoga Teacher. She teaches andpractices in and around PaloAlto, California. Contact herat [email protected] or visit her blog at www.practicallytwisted.wordpress.com.Living Yoga: Selfless Servicepage 24

<< Kristen ButeraE-RYT500, CYT

is the Editor of Yoga LivingMagazine and writer of educational articles on Yoga.She is also the Manager of theYogaLife Institute, where sheteaches weekly classes & trainsyoga teachers. Contact her at [email protected] Therapypage 12A Gentle Yoga Practicepage 16Mixed Media Reviewspage 62

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

Contributors | Inside YogaLiving

Michael >>Reddy | PH.D CPCcombines Certified WellnessCoaching with Family Constellation Work to revealand re-align hidden loyaltiesthat block successful living.Previously, he taught shamanicspirituality and healing for twodecades. He is an Elder whoadds a wealth of knowledge,experience, and love to achievingthe health and fulfillment goalsof individuals, families, and otherwellness professionals. Learnmore at www.reddyworks.com.Coach Thyself: Get Symptom Savvypage 38

<< Lynda Lyng

lives, writes, and teaches inKimberton, and may bereached at llyng@luna yoga pa.com.Human Potentialpage 22

Gudjon >>Bergmann |

E-RYT500

is the author of sixteen books.He was a yoga teacher andtrainer of teachers for manyyears, but now is the co-ownerof Stress Management 360°. Heprimarily works as an authorand professional speaker. He isoriginally from Iceland, but livesand works out of Austin, Texas.For more information visitwww.gudjonbergmann.com orwww.stressmanagement360.com.Prana De-Mystifiedpage 26

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Yoga LivingYour Healthy Lifestyle Guide

Winter 2012Volume XIII, Issue III

��

PublisherROBERT BUTERA, PhD

EditorKRISTEN BUTERA

Graphic ArtistMARIE KOZLOWSKI

Partners Press, Oaks, PA

AdvertisingANGELA NEVIUSTERESA WINTE

Published by:YOGALIFE INSTITUTE, INC.

111 Lancaster Ave.Suite G

Devon, PA 19333610-688-7030

www.yogalivingmagazine.com

Yoga Living, Your Healthy LifestyleGuide, promotes the field of Yoga as ahealthy lifestyle. The practice of aTraditional Yoga program includeseach facet of life. This magazine in- tro duces readers to resources for heal -thy living. Please share your copy ofYoga Living with your friends. Con tactus at 610-688-7030 or at [email protected]. Advertisers goto www.yoga living maga zine.com for amedia kit.

Ilove the winter season. Everything slows down and there seems to be so much spacefor quiet introspection. My attention turns inward, and I enjoy studying, reading andmeditating more often. As the energy shifts, my personal practice begins to gravitate

towards a slow and gentle approach that honors the inherent qualities of the season. Thisnaturally extends into the classes I teach and those types of relaxed practices are what

inspired my pose practice article in this issue. The goal was to design something that was easy enough to do in bedon those winter mornings when the trip to the yoga mat feels like a long, cold walk. If you tend towards more vigorous practices in the winter months, the sequence could also be used in full or part as a warm up or warmdown. I hope that all of you home practitioners enjoy it!

Other practice tools in this issue include a great article by author Patricia Monaghan on how to find a meditation approach that cultivates longevity. The mixed media reviews section in the back of the magazine looks at two newreleases of a classic yoga and meditation book, along with a new DVD and a CD. Gudjon Bergmann’s article onPrana Demystified is an interesting read, especially in the light of tailoring a yoga practice to suit individual energeticneeds. While you may have studied the Gunas (the qualities of reality/energy) before, his focus on the relationships between the different kinds of energies makes for a really nice perspective.

Of course, there’s more! Behind every magazine, there are a lot of talented people who work to make things comealive on the pages. This issue of Yoga Living is no exception. With fourteen different articles from a variety of experts,we are truly blessed to have such a gracious group of writers disseminating important holistic health information. I especially enjoyed writer Anthony Rubbo’s offering on how to remain spiritual in a materially driven, success-orientedculture. The Yoga Therapy column from publisher Dr. Bob Butera illuminates how better health can come through aspiritual approach to living a modern life, and writer/yoga teacher Mimm Patterson’s article features some great insightsfrom serious karma (the yoga of work or selfless service) yogis on how make your practice come alive off the mat.

The topic of many a winter conversation centers around how to stay healthy amidst the holiday stressors and the dietary overindulgences that happen early in the season. This issue offers a great article by Jill Hoffman, on thenaturopathic approach to cleansing gently and safely after the holidays. In addition, Dr. Michael Cheikin gives us histhoughts and experiences on the connection between the gut, inflammation and disease in the body. Natural cooking expert Marilyn Waxman offers recipes to make tasty Gluten Free treats at home, and family constellationsexpert/wellness-coach Michael Reddy presents tips on how to listen to the body’s subtle messages in order to better understand, manage and prevent illness.

In the colder weather, I especially enjoy walking in the woods. During these months, I usually have the paths to myself, and with the exception of a few random bird squabbles, it is blissfully, perfectly still. I enjoy looking at thebone structure of the landscape knowing that spring lies underground in waiting. When I picture the roots of life thatare deep down in the cold dirt, and all of the invisible layers that exist below that, I feel so close to the great mystery of it all. It is a perfect time to reflect and pray. It was in this place of stillness that I recently remembered anold Gaelic Blessing and was inspired to find a modern adaptation. It has become something of a mantra for the winter season for me, and I would like to share it with you. Here are the words:

Deep peace of the running wave to youDeep peace of the flowing air to youDeep peace of the quiet earth to youDeep peace of the shining stars to youDeep peace of the infinite peace to you

Your editor, in loving service,

Kristen Butera

Letter From the Editor


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STRESS IS ONE OF THE TOP HEALTH RISKSASSOCIATED WITH LIVING IN THE 21ST

CENTURY. Statistics show that 43% of all adultssuffer adverse health effects from stress and that 70-90% of all doctor's office visits are for some kind ofstress-related ailment or complaint.1

In the future, scientists may look back and be able todraw a direct correlation between the increase of stressrelated illness and the evolution of technology, massmedia, advertising, social networking and other formsof cultural over stimulation. Terms like “technologyoverload” and “techno-despair” have started to creepinto our every day vernacular along with the more common use of anti-depressants. Some might say coincidence, but a lot of what we observe in workingwith people who are looking to de-stress points to thefact that there may be a profoundly deep connection between the two.

India’s great philosopher poet Rabindranath Tagoreonce wrote, “Modern man seems to take pride in thinking that he is subduing nature; as if we are livingin a hostile world where we have to wrest everything wewant from an unwilling and alien arrangement ofthings…in the separated life man naturally directs theconcentrated light of his mental vision upon his ownlife and works and creates an artificial dissociation between himself and the Universal Nature within whosebosom he lies.”

In this passage, Tagore is referring to struggles of pastmen and women who moved from a nomadic forestdwelling life to a city dwelling, factory working life. Hetalks about the building of city walls and how the wallsthemselves indicate a false sense of security and separateness from everything outside of the walls. Thissame metaphor can be applied to technology.

How many people are you “friends” on facebook withwhom you would not take the time to sit down andhave a conversation in real life? How many tweets doyou get a day about what someone ate for breakfast?Why are you spending your free time watching someone


else’s life from a distance instead of living your own?Why do you need to take in any of this information?Could that time be better spent? How often are you outto eat with a friend or colleague who spends half of theirtime looking at their smart phone instead of actuallytalking to you? More importantly, when was the lasttime you asked yourself: What is the meaning of these newkinds of “connections” and what purpose do they really serve?

Beyond metaphor and philosophical consideration, newresearch indicates that the use of electronic devices hasan impact on the micro-cellular structure of the brain.2These subtle shifts in biological chemistry carry withthem the potential to alter individual personality traits& behaviors. Combine these tendencies with a lack ofspiritual purpose or awareness of a larger reality andthere is a severe danger of people losing touch with whothey really are. Separation from nature and real life relationships along with the increased pace of life hasthe potential to stress us all in some way shape or form.These days, we even overhear children complain ofbeing stressed out!

What is the antidote to all of this stress? Taking thetime to unplug, center and delve into what it means tolive a life imbued with a spiritual purpose and/or intention. For some this might mean spending an afternoon talking to a loved one, while others mightchoose a quiet walk in the woods or a trip to the ocean.Other still might find what they are looking for inchurch or within an intentional community of like-minded positive people. Lately we have been taking technology free Sundays – turning of the wireless connection, unplugging the computer and thephone in order to enjoy a quiet day in our home. It hasbecome an invaluable way to recharge after a busy weekof multi-tasking.

Many people are also turning to yoga and meditationin their search for deeper meaning. A more sophisticatedyoga practice offers time to slow down, pay attentionto the present moment and be free of external distractions. Through movement, deep breathing,

Yoga Therapy:Better Health through

Spiritual Living

Yoga Theory | by Bob & Kristen Butera

continued on page 14


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Yoga Theory | by Bob & Kristen Butera


Joan Borysenko, PhD, has devoted 35 years to the studyof the world's great religions, and has distilled this definition of spiritual living: “Spirituality really is a deepsense of belonging to life, of finding it meaningful onevery level.” For her, spirituality and healing have thesame definition: that is, coming into what she calls“right relationship,” especially with ourselves, “so thatour inside matches our outside — i.e., our values anddreams show up in how we actually live our life.”3

This definition could be summed up in one idea – welive our life with a sense of purpose based on positivevirtues. Love. Peace. Strength. Clarity. Levity. Connection.Life is imbued with more meaning when we focus onthe positive contents of our character and the infinitepotential of the human spirit.

In midst of daily activity we can practice our virtues inorder to feel more purposeful. Take the example of cooking dinner, a mundane task that many of us resist.Instead of feeling negative about the work aspect of it,or zoning out to the TV in the background, we canchoose to be focused on the task at hand and use the actof cooking as a centering exercise. The very act of beingpresent, appreciating the ingredients along with the repetition of using a knife for chopping can become veryrelaxing and bring us into the present moment. Forthose who live in busy households, cooking with love inour heart imbues the food with the vibration of lovethat can nourish so much more than hungry stomachs!

Outside of practicing positive virtues in the hustle andbustle of daily life, setting time aside for contemplativepractices instills a sense of purpose - a well that that canbe drawn on over and over again. The religious mightpray, the naturalist might take refuge in the forest, themusician might listen to jazz or the Yogi might breathe& meditate. In either case, all the worries and concerns remain but the focus shifts to a still place within. Fromthis place of tranquility, a tremendous amount of inspiration flows. The common denominator in all ofthese practices is that there is time set aside for the person to be quiet and identify with a larger concept oflife. Anything that is spiritual and centers the mind hasa correspondingly healthy effect on the nervous systemas opposed to the disorganizing effect of stress and overstimulation. Therefore, focusing on spiritual principlesmay have more to do with good health than science ispresently able measure. �1 http://www.webmd.com/balance/guide/effects-of-stress-on-your-body2 http://www.dailymail.co.uk/sciencetech/article-565207/Modern-technology-changing-

way-brains-work-says-neuroscientist.html3 http://health.howstuffworks.com/wellness/natural-medicine/alternative/living-a-spiri-

tual-life.htm

relaxation and meditation sense of harmony can be experienced. To take this sense of peace from the yogaroom into daily life, the practitioner begins to understand that identification with harmony breedsmore harmony.

This emphasis on returning to source is one of the manyreasons that Yoga has become an appealing as practicefor people all over the world. The consequences of long-term stress exposure results in a feeling of separation or disharmony from/with both self and others. Even the least sophisticated Yoga class can havethe effect of harmonizing mind, body and spirit. Theproblem with the less sophisticated approach is that itis often only temporary. How many times have yougone to a yoga class and left feeling wonderful, only tofind yourself tired, angry, depressed or disassociatedmere moments or hours later?

Yoga philosophy teaches that identification with thechanging nature of life results in this feeling of stress.Consider the metaphor of the merry go round. If youhave ever ridden one, you will remember that it spinsvery quickly and can have the effect of making the riderfeel dizzy if they try to look outward (the externalworld). However, if the rider directs their attention tothe center of the wheel, there is consistency and stillness amid the chaos. The center of the merry goround is our calm internal world or sense of spiritualpurpose and living.

Yoga psychology teaches us that the material world exists in a continuous state of change. Everything iscontinually in flux. Yet, amidst the sometimes turbulentchanges in life, there are points of stillness, tranquilityand stability. These unchanging aspects of life cannotbe measured as they are non-material. The hub of thewheel of the merry go round, or what some might callthe “eye of the storm” represents spaces that appear stable. Yoga philosophy states that in order to calm themind, we must focus on something that is stable or real.This is where having an understanding of a personalspiritual principle for living life becomes very helpfulfor people of all backgrounds.

Most Yogis approach spiritual principles in a non-religiousmanner. In other words, the Yogis use concepts in placeof dogma. However, Yoga is not limited to this one approach. When dogma is transcended, it is clear thatone person can delve into any kind of specific religiouspractice in a balanced manner and find harmony.


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Yoga Theory | by Kristen Butera

C ONTRARY TO THE IMAGES THAT ONE MIGHT SEE INTHE MAINSTREAM MEDIA, modern Yoga is not justfor beautiful, half naked twenty some-things who can

twist themselves into improbable contortions, or middle-agewomen who are gloriously happy about shopping for vitaminsor personal hygiene products. More and more people aroundthe world are turning to yoga for a variety of different reasons,most of them therapeutic in some way. If you’re not doingyoga, chances are that you know someone who is. Most likelythose yoga people that you know are different from the mediastereotype – normal folk.

Yet confusion abounds in the Yoga world. I hear a lot of su-perlative talk about what’s good, better or best in terms of thedifferent practice options that are available. Most people whoresonate with a particular style of yoga have a hard time evenarticulating why they like it. Usually what they communicateis more about what I would call the Bhavana or intention ofthe chosen style. The bhavana of a particular style or class canbe physical or spiritual, mental and/or emotional. It can be fo-cused on being a workout or a spiritual practice or both at thesame time! Even within the same category, like say hip openers, a bhavana could be pragmatic (ie: class, today we aregoing to target the muscles in and around the hip joints sothat we have more freedom of movement) or esoteric (ie: class,today we are going to work with the subtle energies of thebody, particularly the water element and releasing the emotions that are stored in the hip region).

These days, many of the styles of yoga that one might encounter have the bhavana or intention of being a seriousfull body workout. This is great for healthy folks who have theinnate capacity for flexibility and want to use yoga as a way tofocus on the mind body connection in a more physical way. Itis not so great for the injured, sick or chronically inflexiblewho try these styles of yoga and find that they are too intenseand decide that yoga is not for them.

What those people will hopefully come to discover is thatmany of the original styles of physical yoga were very passivein their nature. Over the last hundred years yoga has changed,and in many circumstances become more dynamic and orientedtowards physical fitness. The good news is that one approachis not better than the other: they are simply different. As in allthings in life, harmony comes through balance and awareness.By working with both vigorous and gentle styles of yoga tosuit individual needs, personal progress can be assured.

If we look to the Hatha Yoga Pradapika, one of the first Yogapractice books, we see that the original purpose of pose practice(also know as asana) was to prepare the student for the deeperexperiences of meditation. Of the sixteen postures described inthe book, half of them are gentle seated postures designed to

slowly open the body in a safe and nurturing way. In fact, theSanskrit word Hatha represents opposing energies: sun andmoon, hot and cold, male and female, dark and light etc.

While the dialogues on yoga as a workout are everywhere, itcan be difficult in our modern yoga culture to find a dialogueabout how to approach a gentle yoga practice. There is a general attitude that permeates our movement culture as awhole that has been strongly influenced by a “no pain, nogain” mentality. I recently overheard an attractive Type-Awoman in the supermarket say dismissively to her friend (whowas attempting to describe a profound relaxation experiencethat she had in a restorative yoga class); “That gentle yoga stuffis for wimps. I don’t understand why you bother with it.”

This is simply not true. It all depends on what your personalgoals or intentions for practice are. Gentle yoga is for peopleof all ages, background and professions who wish to lessentheir stress load and enjoy a more relaxing, meditative style ofpractice. Since gentle yoga is less physically challenging thanother forms of yoga, it can be helpful for a variety of purposes.This means that it can not only benefit practitioners who arenot capable of sustaining the demands of a more vigorousform of practice, but also someone is physically fit, but preferstheir “workout” to be separate from their yoga practice. Inshort, everyone can enjoy this distinct flavor of practice as itsuits his or her personal preferences and/or needs during thedifferent cycles of life.

Regardless of personal motives, gentle yoga is designed toavoid unnecessary strain on the body. Poses are simplified tocreate a more relaxed experienced and the practices themselvescan be done anywhere that there is space for movement. Theparticular sequence that this article explores could be done asa wind down practice before bed, a relaxation break mid-dayor as a gentle waking practice in bed. Go at your own paceand adapt as you see fit for your individual body needs.

Reclined AbdominalBreathing:Lay on your back, bendthe knees and bring thefeet in contact with theearth. Bring your lefthand onto your abdomen

and let it rest there. First become aware of your natural pattern of breath. After a minute or two resting there, begin tobreathe more slowly and deeply. Bring the inhalation in andout of the nose. With the inhalation the abdomen expandswith breath and with the exhalation, the abdomen comes backtowards the spine. Count the length of the inhalations and exhalations and see if you can make them about the samelength. Practice for anywhere from 1-5 minutes.

The Gentle Side of Yoga

continued on page 18

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