YOUNG YOGA INSTITUTE 88th Edition NOVEMBER 2016

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1 YOUNG YOGA INSTITUTE 88 th Edition NOVEMBER 2016

2 Winnie Young Winnie & Mr Iyengar at a course in Mauritius

3 A Word from the Principal 4 The pelvic floor 5 Visvamitrasana 9 Feel Better 15 SARS 16 7 Ways Meditation effects the brain 17 Yoga should be on the school curriculum 19 Giggle anyone 21 The Meaning and Purpose of Yoga 23 Recipes 29 Birthdays 30 MAILBOX NEWS 32 Tutorial Updates 40 YYI Yoga books price list 43 National Executive Committee details 44 YYI Bank details 45

4 Another month, another year...generally it has been a difficult year with lots of political uncertainty. Well, now that the municipal elections have come and gone, the Rand has strengthened and the petrol price has come down, let s be positive and look forward to enjoying a wonderful summer! My summer started a little earlier at the end of August, just after our amazing weekend seminar at La Verna. Then I was away for 4 weeks until the end of September. During that time, I visited my daughter and her family in Dubrovnik in Croatia, then to my parents, aunts and cousins in Lisbon in Portugal and toured around the northern part of Spain, combining work with pleasure I would like to congratulate our Forum Editor Melissa, on her marriage at the end of April; may you always be blessed with friendship, love and happiness. May your wedding day be the start of the happiest time of your life and as you embark on this journey together, may your bond grow stronger with every passing year. As life is a constant up and down of events and emotions, I am filled with sadness for Brigitta Tummon on the sudden loss of her husband on the 15 th August. On behalf of the YYI National Executive and members, I would like to extend sincere condolences and deepest sympathy on her tragic loss. If you are travelling over the holidays enjoy! Open your senses to feed your soul. The secret to really enjoying a holiday lies in switching off your cell phone and staying away from social media! So, I get to the end of my little letter, I am looking forward to seeing you all at La Verna in November for the Retreat weekend. So wonderful to be able to de-stress at this time of the year. Here we are close to December once again! As you relish the goodies, decorate every nook and corner of your home and enjoy the get-togethers at Christmas, may the joy and festivities continue to radiate in your lives, long after Christmas has gone. Merry Christmas! Happy New Year! Isabel Ferreira 4

5 THE PELVIC FLOOR And its influence on the health of both men and women Submitted by Lesley Starke, with thanks to Women s Health Physiotherapist, Lulu Becker The floor of the pelvis is made up of layers of muscle, ligaments and other tissues. These layers stretch like a hammock from the tailbone at the back to the pubic bone in front, forming a platform between the legs. The pelvic floor supports the bladder and bowel and, in women, the womb, the passages of which pass through the pelvic floor muscles. These muscles control the opening and closing of the bladder and bowel. Sometimes the pelvic floor can weaken. If this happens, you may experience a range of symptoms including: a tendency to leak urine when you cough, laugh or sneeze a need to go to the toilet repeatedly during the day or night an urgent need to visit the toilet, and leaking before you get there an inability to control the passing of wind from your back passage organ prolapse. Factors that can weaken the pelvic floor include: Lack of exercise the pelvic floor muscles become stretched, weak and no longer work effectively Pelvic surgery Constipation the pushing down movement when straining to open the bowels can overstretch the pelvic floor and make it weaker. Being overweight puts more pressure on the pelvic floor. Having a chronic cough. Too much heavy lifting Repeated jolting such as in jogging Growing older In women - pregnancy and child birth Pelvic floor exercises can help strengthen your muscles so that they can give your organs support again. To understand how exercise can help, we need to know a little more about THE CORE. Where is this? Imagine the core is like a blown-up balloon. The pelvic floor is at the bottom, the diaphragm at the top, with the lower back muscles on one side and the abdominals on the other side. 5

6 As pressure is created in the abdomen such as when sneezing, couching, laughing or lifting something heavy, a well-functioning pelvic floor responds positively by resisting this increase in pressure and closing off the openings to the bladder and bowel. A weak pelvic floor muscle would not be able to withstand this pressure and leakage would occur and the pelvic organs may prolapse. It is important to realise that drawing in the belly too much (such as in the pelvic tilt) tends to over recruit the upper abdominals which creates too much pressure down to the pelvic floor. Rather draw in below the hip bones or above the pubic bones to activate the deepest layer of the core. TO FIND YOUR PELVIC FLOOR: Close your eyes and imagine what muscles you would tighten to stop from passing wind. Breathe in, filling the lungs feeling the ribcage opening sideways. Allow a gentle belly rise and relax pelvic floor muscles. As you exhale through a straw, squeeze the anal muscles inside, pulling upwards. You should feel a lift and squeeze inside your pelvis, then a definite let go as you breathe in again and the muscles relax. Then do the same with the muscles required to stop urinating. Then do them together Tip: a good way to source these muscles is with empty lungs suck your finger! Don t lift your shoulders, eyebrows or toes. Relax the buttocks, thighs and abdominals above the navel. Keep knees apart. As you practise more and more, the pulling up time can be extended, breathing throughout. Don t hold the breath! PELVIC FLOOR EXERCISES The more different positions you try these exercises in, the better, for example: Seated on a chair with feet flat on the floor and legs slightly apart. Lean forward resting elbows onknees. Standing, legs slightly apart keeping the arches of the feet lifted (experiment with best position for feet can be straight, or turned in or out) Lying on your back with knees bent and legs comfortably apart Kneeling in CAT. 6 Lying on your belly, face on folded arms, tuck toes under raising knees

7 MORE ABOUT THE BREATH Remember, breathing is the only unconscious body function that we can also control consciously. It goes without saying that breath retention (which is when the diaphragm is lowered into the belly) is not a good practise for someone with a weak pelvic floor, as this would encourage a push down rather than a lifting up of the pelvic floor. It is best to lift the pelvic floor when exhaling, or when lungs are empty. EXERCISES TO BE AVOIDED FOR THOSE WITH A WEAK PELVIC FLOOR/PROLAPSE: Avoid anything that increases the pressure in the abdomen and puts further downward pressure on the pelvic floor. All wide-legged poses keep legs narrower. Sit ups Tolasana Crow AVOID ALTERNATIVE Roll out from supine position Sit cross legged and lift only the buttocks off floor Keep head on floor in Bakasana Salabhasana V-sits (Navasanas, Urdhva Mukha Paschimottanasana) Uttana Padasana, Double leg raisers (Urdhva Prasarita Padasana) Deep squats (Pasasana, Malasana) Plank (Chaturanga Dandasana) Dolphin Marichyasana I, II Jathara Parivartana Don t raise all 4 limbs at the same time. Raise 1 arm and opposite leg Keep one foot on floor Keep legs on floor, or bend knees with feet on floor Single leg extension with other leg bent, foot on floor. Or sit on chair and lift legs. Squat keeping legs together and hips higher than knees (Utkatasana) Keep knees down on mat Do alternative forward bend Do with bent or crossed legs 7

8 RECOMMENDED EXERCISES FOR WEAK PELVIC FLOOR Wall push ups Arm/leg extensions from CAT Standing poses (legs not too wide) Seated poses Wedge Postures where knees are drawn together such as Garudasana, Gomukasana Viparita Karani (legs up wall) 8

9 Named after an ambitious king who transformed himself into a yogic sage, Visvamitrasana is a complex asana: It s an arm balance, hip opener, shoulder opener, hamstring stretch, and twist, all in one. As you practice it, you ll notice just as I did with surfing that you start by focusing on separate parts of your body, which inhibits your balance, rhythm, and flow. But with dedication, all of the seemingly separate parts and actions will come together, and the energy of the asana will come alive. Benefits: Builds awareness of the body working as a whole Opens the side waist and torso Strengthens the upper body, wrists, and legs Stretches the outer hips and deep gluteal muscles Contraindications: Wrist injuries Hamstring injuries Sacroiliac injuries Before You Begin Visvamitrasana is something to save for the peak of your yoga practice. It s important that you thoroughly warm up your hamstrings, hips, shoulders, and side waist before going into the pose. Try a warm-up sequence that includes the following: Sun Salutations, Trikonasana (Triangle), Parsvakonasana (Side Angle Pose), Virabhadrasana II (Warrior Pose II), Malasana (Garland Pose), and Prasarita Padottanasana (Wide-Legged Standing Forward Bend). Prepare for the arm balance with Tolasana (Scale Pose) and Bhujapidasana (Shoulder-Pressing Pose). 9

10 Supta Visvamitrasana In this variation, you ll experience the shape of the pose without the heat and challenge of the arm balance. I discovered it while practicing at home with my cat Choochie nearby, and I will never forget the feline relaxation I felt. But before you begin, consider yourself forewarned: This asana requires you to move in ways that may cause you to feel like a pretzel. Be patient and allow yourself to develop the mind-body awareness you need to do it. The pose will also give you feedback on the range of motion in your hamstrings, hips, and torso, so move slowly and respectfully as those areas warm up. First, lie on your back and lengthen your spine by moving your feet and the crown of your head away from each other. Reach through your left heel as you bend your right knee and pull it up toward your chest. Slowly extend your right leg up toward the sky in Supta Padangusthasana (Reclining Hand-to-Big-Toe Pose). If your hamstrings feel tight, bend your knee slightly and stay here at the first stage of this pose. Otherwise, move into the second stage by reaching across your body and taking hold of the outside of your right foot with your left hand. Now, draw your right arm to the left through the hole formed by your left arm and right leg (don t say I didn t warn you about this pretzel moment). Roll onto your left side and place your right fingertips on the floor for support. To complete the shape, slip your head onto your left upper arm, which will require you to extend your right leg out to the side and up toward your ear. If you feel off balance, bend your left leg. To simulate the feeling of the full Visvamitrasana, fully extend your right leg by pressing your right foot into your left hand, but listen to your hamstrings and don t overstretch. Roll your right hip under so that your tailbone points toward your back heel. Your whole body should be on the same plane. Keep your sacrum broad: You shouldn t feel any compression in your lower back. Relax the weight of your head into your left arm and notice that as your arm presses into the earth, your leg stretches even more and extends toward the crown of your head. This pose is an incredible stress reliever. Opening the side waist releases tension in the intercostal muscles (the muscles that connect the ribs), which often contract when you re under stress. Relaxing your head and neck empties your thinking mind, which often fidgets and tinkers with ideas of what to do with particular parts of the body. Stay here, enjoying the tide of your breath. As you inhale, lengthen your legs and spine. As you exhale, allow the weight of your head to invoke relaxation. If you can find rhythm through your breathing, you are on your way to tapping into global intelligence, where consciousness spreads through every cell. After 5 to 10 breaths, release and do this pose on the other side. 10

11 Visvamitrasana II The challenge in this variation is to take what you just learned and add a movement: the shoulder-pressing action, which you find in the arm balance Bhujapidasana (Shoulder-Pressing Pose). When calling on this type of work in other poses, I call this action bhujapida (shoulder pressing) because you create a lever by pressing your upper thighs against the shoulders and pressing your shoulders against the upper thighs. The lever will help you lift your hips off the floor. Start by sitting in Baddha Konasana (Bound Angle Pose). Keep your left leg as it is and cradle your right leg with both hands, drawing it toward your chest as though you were holding a baby. Moving from your hip joint not your knee draw your right leg further to the right and back until you can slip your leg over your right shoulder. Place your right fingertips on the ground to keep you steady. If this is a struggle, return to cradling your right leg and work on opening your hips while your spine stays long. Now it s time for some of that bhujapida action. To open your hip further, press your right shoulder against your knee. Now press the back of your knee against your shoulder to steady your upper thigh. Notice how the pressing action allows you to elongate your spine. But if you ve lost your lightness of being, relax and create a spontaneous puppet show (and some much-needed levity) by animating your right foot. Now, as you did in Supta Visvamitrasana, take your outer right foot with your left hand and slowly extend your leg as straight as it will go without strain. Then add a twist: Anchor your sitting bones to the earth, activate the bhujapida action, and elongate your spine as you inhale. As you exhale, move your right side waist toward your navel and your navel to the left side waist. Your whole torso will follow as you elegantly twist toward the sky. Keep your sacrum stable and move from your waist. Feel as though you are wringing out your kidneys and your belly, which will gently stimulate circulation to those areas and facilitate a deeper release through your vertebrae. If you can combine the bhujapida action with the side twist, the cumulative effect will feel like one great Ahhhh, like opening a window to bring fresh prana into your body. If, however, you feel as if you are wrestling an alligator, bend your right leg and focus on your breath, breathing from the base of the body up through the crown of the head. After 5 to 10 breaths, release and move to the other side. 11

12 Eka Pada Koundinyasana II Let the arm-balance games begin. To prepare for this intermediate arm balance, come into a high lunge with your right leg forward and your left leg pressing back. See that your right knee is directly over your ankle, and that you are on the ball of your back foot. Inhale and draw your awareness to the center of your body the space between your pubic bone and navel. Exhale and radiate your energy forward through your right knee, back through your left heel, down through your right hip, and up through the back of your left leg. I call this the four movements lunge. It helps you spread your energy evenly through your lower body a skill you will need in the arm balance. Next, you ll add the bhujapida action. From the lunge, fold forward and reach your right arm underneath your right leg until you can hold your ankle with both hands. Take your right shoulder as far as possible under your right leg. (Remember the suggested hip-and shoulder-opening poses from the Before You Begin section? If you didn t do them, you might want to now.) Place your hands on either side of your right foot. Now flare both elbows out so that your arms are at right angles to the floor. Press your hands firmly into the earth and initiate the bhujapida action between your right shoulder and thigh. Isometrically draw your right heel toward your pelvic floor. You ll feel your lower belly and your pelvic floor lift into Mula Bandha (Root Lock), which will make your whole body lighter. Using Mula Bandha, try to extend the right leg. Press through the balls of both your front and back feet and feel the energy extend through your body. Stay buoyant through your center to prevent sitting on your wrists. For the final stage, shift your weight forward, and your back leg will begin to lift off the ground. Bring the weight of your torso onto your left elbow. Amplify the bhujapida action, and you ll get even lighter. As you develop the mind-body awareness you need for this intense arm-balance, you may find yourself enjoying as I did in surfing a total wipeout. If an awkward, crumpled fall seems imminent, try supporting some of the weight of your torso on your left elbow or just shift your weight back to the lunge. To exit, step back into Downward-Facing Dog Pose or swing the right leg back to Plank Pose and go through a vinyasa. Then step the left foot forward to do the other side 12

13 Ardha Visvamitrasana Now it s time to put the pieces together. This is close to the full version, except that you ll have your back knee on the floor for support. Come into the high lunge, with your right shoulder underneath your right knee, as you did in the preparation for Eka Pada Koundinyasana. Bring your left knee to the earth, keeping your left foot in line with your left knee. Apply the bhujapida action by pressing your shoulder and leg together. Lift your right heel toward the pelvic floor. Take the outside of your right foot with your left hand, then bring your torso through your arms, rolling your right ribs forward and your left ribs back into a twist. Keep pressing your shoulder and leg together to steady the lever of your upper thighs. If the lever is steady, you can extend and twist more easily. At this point, you may start to sink like the Titanic. As you begin to lift up, you may feel yourself teetering or slumped over your front leg. If this is the case, press down through your supporting hand and reactivate the lift of your pelvic floor. This pose provides a perfect opportunity to experience your global intelligence. Rather than focus on all of the individual actions you ve learned, sense the asana as a whole symphony. As soon as you feel weight in your wrists, pull the energy up from your hands and engage Mula Bandha. Press your right foot into your left hand and extend your leg in slow motion so you can really feel what s happening. Once you extend your leg, start to activate the twist. You ll know you ve entered the full pose when your whole body feels as though it s working together not just the physical body, but your breath, awareness, sensations, and emotions. Lengthen your neck and gaze in the direction of your twist. After 5 to 10 breaths, rest in Pada Hastasana (Foot-to-Hand Pose) as a counterpose for the wrist and twist. Then repeat on the other side. Visvamitrasana And now, the whole pose. If you ve been working slowly, creating new body-mind awareness and respecting your limits, the full pose will eventually emerge effortlessly. I remember the first time I watched a butterfly come out of its cocoon. I was shocked that it took several days for the wings to dry and for the butterfly to feel its new form. That s a great example of the kind of patience you can cultivate with Visvamitrasana. Wait for the pose to come to you. It is a product of your own evolution and, like many other breakthroughs, often happens unexpectedly, with no one around to witness it. 13

14 You ve already practiced all the steps to allow this pose to unfold. The final step is to extend your back leg instead of keeping it on the floor for support. From the high lunge, turn your left foot out and press the outer edge down, just as you would in Virabhadrasana II (Warrior Pose II). Keep your inner back thigh lifted and draw your tailbone toward the back foot for stability and support. Now engage your bandhas and activate the bhujapida action as you clasp the right foot with your left hand. Initiate the twist and syou ve already practiced all the steps to allow this pose to unfold. The final step is to extend your back leg instead of keeping it on the floor for support. From the high lunge, turn your left foot out and press the outer edge down, just as you would in Virabhadrasana II (Warrior Pose II). Keep your inner back thigh lifted and draw your tailbone toward the back foot for stability and support. Now engage your bandhas and activate the bhujapida action as you clasp the right foot with your left hand. Initiate the twist and spread your chest to the sky. You ve learned the separate actions, but it s time to let go of that focus and allow yourself to open viscerally to the pose. Try to relax in the action. Soften the awareness you ve put on the individual details competing for your attention and experience the union of intention, action, and grace in your body as it radiates from the inside out. It is this inner transformation that is the state of yoga.pread your chest to the sky. You ve learned the separate actions, but it s time to let go of that focus and allow yourself to open viscerally to the pose. Try to relax in the action. Soften the awareness you ve put on the individual details competing for your attention and experience the union of intention, action, and grace in your body as it radiates from the inside out. It is this inner transformation that is the state of yoga. Article by By Shiva Rea, Yoga Journal Aug 28,

15 FEEL BETTER Contributed by: Leanne Hodsdon.Here are some things you can do to nurture yourself and at the same time up your oxytocin levels and help yourself and your entire family: { Deep breathing { Get loads of hugs - from anyone and everyone. Eight hugs a day minimum! { Hold hands and make eye contact - with your kids, your spouse and your friends. Even a handshake will release small amounts of oxytocin. Long candlelit dinners gazing into your loved-one s eyes are better { Watch a chick-flick! Tearjerkers are awesome oxytocin stimulators { Join a choir or go to a karaoke night with your friends. Singing in company makes our oxytocin sing too { Take up the tango. Or any kind of partner dancing that takes your fancy { Do something scary jump out of a plane, ride a rollercoaster, play paintball { Take a walk with a friend { Give and accept love and gifts { Spend time with your friends { If you can t get out to connect, at least pop onto Facebook and connect with your friends virtually { Eat bananas, eggs and peppers { Listen to soothing music Make sure you are taking time out every day to nurture yourself and your oxytocin and you will be a much more empathetic, kind, caring parent. So the next time your partner asks you why you are going out AGAIN for a movie, dinner and dancing evening, tell them it is essential for the survival of your children! by Mia Von Scha 15

16 SARS I finally received my tax return for 2015 back from the SARS. It puzzles me! They are questioning the number of dependents I claimed? I guess it was because of my response to the question: "List all dependents?" I replied: 16 million unemployed people; 8 million illegal immigrants; 1,5 million drug dealers; nearly a million people in overcrowded prisons; 234 members of Parliament and a useless President with 6 wives... SARS suggest that this is NOT correct? I KEEP ASKING MYSELF, WHO DID I MISS? I m really becoming forgetful in my old age...!!!! Contributed by: Britt Hedges 16

17 1. Meditation promotes new connections in the brain Meditation stimulates growth of new brain cells, promoting more gray matter (the part of the brain whereby neurons connect to one another and which is activated in the process of learning new skills). As we age, we naturally begin to lose some of the mass of the grey matter. However, meditation can help slow this process down. 2. Meditation improves your memory Due to the effects that meditation has on gray matter, it has also been found to affect the hippocampus, the area of the brain that focuses on memory, helping us learn and internalize new skills and information. Furthermore, research conducted by Osher Research Center and Martinos Center for Biomedical Imaging, illustrated that people practicing mindful meditation have the ability to adjust their brain waves, tuning out distraction. Consequently, this increases productivity and boosted memory. 3. Meditation helps control emotions Meditation affects the pre-frontal cortex, the part of the brain responsible for regulating emotions, by increasing the amount of gray matter in this area. As a result, meditation enables us to deal better with our emotions and feelings. 4. Meditation diminishes stress Meditation affects the amygdala center - most commonly associated with fear and stress. When we feel stressed, this part of the brain becomes activated, triggering the fight or flight response. Meditation can reduce the activity of the amygdala, enabling us to control our anxiety and stress levels that come about for no apparent reason. Furthermore, a study conducted to discover the benefits of meditation in 2012, analyzed three groups to test which of the three can handle stress better. The first group practiced mindful meditation; the second focused on body relaxation training and the third were given no training whatsoever. A multi-tasking, stress inducing test portrayed that those who meditated showed less stress than the group that didn't. 5. Meditation promotes a relaxed state of mind In its aroused state, your brain releases alpha waves, keeping you alert and hyped up. However, MRI scans have shown that during meditation, your brain predominantly releases theta waves - associated with a relaxed state of mind. 6. Meditation reduces anxiety In an upsetting situation, the prefrontal cortex causes you to feel anxious. This response can be controlled with regular meditation. 17

18 Meditating enables a lesser reaction in the prefrontal cortex, reducing pangs of anxiety, enabling you to evaluate the situation in a rational way. 7. Meditation increases resilience Researchers at Wisconsin Madison University analyzed MRI images of Tibetan monks and discovered that meditation and resilience have a deep-rooted connection. Picking the right meditation for you Meditation can be practiced in a variety of ways. Methods vary in the same way that people vary in their attitudes, character and nature. Therefore, picking the right method of meditation for you comes down to fitting the right method of meditation to your nature, as opposed to trying to fit your character to a certain technique. Doing so will only cause you to feel frustrated after some time. However, when you find the right meditation for you, you will feel a certain ease and comfort in 4 ways beginners can meditate 1. Breathing: Following the breath is a great way to start your meditation practice, before moving on to more in-depth meditations. Focusing on the breath brings about a restful and calm nature. Here are three breathing techniques you could try. 2. Gazing: This method of meditation uses our sense of sight to silence the mind. You can practice it anywhere, focusing your mind on something specific. In the yoga tradition, trataka is often practiced. This form of meditation, focuses on gazing at a still candle flame in the dark. Practicing this method of meditation enables your mind to become focused. 3. Visualization: In this meditation, your eyes are closed. It requires the use of your inner eyes, or your mind's eye. While there are many forms of visualization meditation, it often focuses on connecting with and visualizing an object, such as your heart - serving as an object of meditation. Alternatively, you may also visualize a calm space, such as a beach, creating your surroundings in your mind's eye. 4. Chanting mantras: Mantras are believed to be a powerful sound or vibration that can be used to enter a deep state of meditation. Repeating mantras can help the mind become calm and more focused. Article sent in by Jeanette Mayhew 18

19 According to Anjna Pindoria, a sixth form chemistry teacher at the Haberdashers Aske's Boys School in Elstree, Hertfordshire, yoga should be placed on the curriculum. The ancient Indian practice may seem quite far removed from what schools are teaching these days, but Pindoria claims that practicing yoga helps her students to better cope with academic commitments and pressures. Education minister, Edward Timpson, argued a similar thing in the commons two weeks ago. He believes that teaching children the ancient practice of yoga will help students of all ages to unplug from their devices and the technological world that we live in. Timpson suggests incorporating yoga into PHSE lessons with the aim of improving wellbeing in students. Part of the School Timetable Pindoria has been offering yoga classes to students since 2009, and she currently offers them to students in year 10, year 12, and also teachers. The students don t need to bring any equipment to the classes, although many do opt to buy yoga mats to continue the practice when at home. The classes Pindoria holds have been included in the timetable at the school as part of the Enhancement and Enrichment program. Other classes on offer to the students during this time are Mandarin lessons and cookery classes. The yoga classes on offer at the Haberdashers Aske s Boys School last for 8 weeks. At the end of the classes, the majority of students have seen clear physical and psychological improvements. Whilst at the beginning of the course, the students may see it as a bit of a game, constantly looking around to see what other students are doing, towards the end of the course, they are fully involved and more accepting of the practice. Many Benefits for Students It s not uncommon for Pindoria to find her students have fallen asleep at the end of a yoga session. But this isn t something she minds. In fact, she is happy that her students have time in the day to fully relax without constantly being alerted to things happening on social media. One member of Pindoria s class, Luca Ignatius, took the course in the hopes that it would help him with his rugby. He said that after just one session, he experienced psychological benefits. He also thinks that yoga will help him during exam time when everyone is stressed and there is no real time to set aside for relaxation. Yogi Charlotta Martinus supports Pindoria in her work. She established the practice of Teen Yoga in 2004 with the aim of teaching yoga professionals to work with teenagers. Martinus is passionate about the fact that yoga can combat many of the issues that teens face, such as sleep problems, growth issues, technology, and the overload of technology. By teaching students the relaxation response, she believes that students will be able to better cope with everything thrown at them in daily life. Few children fully understand what relaxation is, so it will be interesting to see whether yoga is introduced to the curriculum in the future. 19

20 Yoga helps kids to: Develop body awareness. Learn how to use their bodies in a healthy way. Manage stress through breathing, awareness, meditation and healthy movement. Build concentration. Increase their confidence and positive self-image. Feel part of a healthy, non-competitive group. 20

21 Giggle anyone? While on a road trip, an elderly couple stopped at a roadside restaurant for lunch. After finishing their meal, they left the restaurant, and resumed their trip. When leaving, the elderly woman unknowingly left her glasses on the table, and she didn't miss them until they had been driving for about forty minutes. By then, to add to the aggravation, they had to travel quite a distance before they could find a place to turn around, in order to return to the restaurant to retrieve her glasses. All the way back, the elderly husband became the classic grouchy old man. He fussed and complained, and scolded his wife relentlessly during the entire return drive. The more he chided her, the more agitated he became. He just wouldn't let up for a single minute. To her relief, they finally arrived at the restaurant. As the woman got out of the car, and hurried inside to retrieve her glasses, the old geezer yelled to her, "While you're in there, you might as well get my hat and the credit card." This coming week is National Senior Mental Health Week. You can do YOUR part by remembering to contact at least one unstable Senior to show you care. I have now done MY part. 21

22 Where do North and South Meet..? BERG! In the A police recruit was asked during the exam, What would you do if you had to arrest your own mother? He answered, Call for backup. 22

23 The Meaning and Purpose of Yoga by Bhole Prabhu Like many arts and sciences that are profound, beautiful, and powerful, yoga has suffered from the spiritual poverty of the modern world--it has been trivialized, watered down, or reduced to cliches. The deep and eternal essence of yoga has been misrepresented and packaged for personal profit by clever people. At the hands of some, yoga has been reduced to the status of just another exercise program available on videotape. In other contexts, yoga has been presented as a cult religion, aimed at attracting "devotees." Such a haze of confusion has been created around the clear and pure concept of yoga that it is now necessary to redefine yoga and clarify its meaning and purpose. Yoga defines itself as a science--that is, as a practical, methodical, and systematic discipline or set of techniques that have the lofty goal of helping human beings to become aware of their deepest nature. The goal of seeking to experience this deepest potential is not part of a religious process, but an experiential science of selfstudy. Religions seek to define what we should believe, while a practical science such as meditation is based on the concrete experience of those teachers and yogis who have previously used these techniques to experience the deepest Self. Yoga does not contradict or interfere with any religion, and may be practiced by everyone, whether they regard themselves as agnostics or members of a particular faith. Throughout history, yogic techniques have been practiced in both the East and West, so it would be an error to consider yoga an "Eastern import." In fact, yoga, with its powerful techniques for creating a sense of inner peace, harmony, and clarity of mind, is absolutely relevant to the modern world--both East and West. Given the increasing pace and conflict present in modern life, with all its resulting stress, one could say that yoga has become an essential tool for survival, as well as for expanding the creativity and joy of our lives. THE LIVING TRADITION Although yoga does not "belong" to the East, it is easiest to trace its roots there, because cultural change has not obscured the origins of the science, and an ongoing tradition of yoga has continued to the present day. No one person "invented" yoga-- yoga is a living tradition, a set of practices that dates back for centuries. These practices were codified by a scholar and teacher named Patanjali in The Yoga Sutras, written about the second century B.C The most important teaching of yoga has to do with our nature as human beings. It states that our "true nature" goes far beyond the limits of the human mind and personality--that instead, our human potential is infinite and transcends our individual minds and our sense of self. The very word "yoga" makes reference to this. The root, "yuj" (meaning "unity" or "yoke"), indicates that the purpose of yoga is to unite ourselves with our highest nature. 23

24 This re-integration is accomplished through the practices of the various yoga disciplines. Until this re-integration takes place, we identify ourselves with our limitations--the limitations of the body, mind, and senses. Thus we feel incomplete and limited, and are subject to feelings of sorrow, insecurity, fear, and separation, because we have separated ourselves from the experience of the whole. In the modern world we have become quite successful in our external achievements- -we have created powerful technologies and a variety of products, we are obsessed with accumulating power, wealth, property and objects--and yet we have not been able to create either individual or social peace, wisdom, or happiness. We have only to look around and see the destructiveness of our weapons, the emptiness of our pleasures and entertainments, the misuse of our material and personal resources, the disparities between rich and poor, and above all, the loneliness and violence of our modern world. We see that amid all our success in the external world, we have accomplished little of lasting value. These problems will not be solved through new technological developments. Instead, the resolution to these human problems will come only when we discover within ourselves that for which all of mankind is searching--inner peace, tranquility, and wisdom. This attainment is the goal of yoga, for yoga is the practical science intended to help human beings become aware of their ultimate nature. AN ASCENT INTO PURITY The process of yoga is an ascent into the purity of the absolute perfection that is the essential state of all human beings. This goal requires the removal of our enveloping personal impurities, the stilling of our lower feelings and thoughts, and the establishment of a state of inner balance and harmony. All the methods of yoga are based on the perfection of our personalities and may help to create a new world order. In the beginning of our work, the greatest problem we experience is our inherent restlessness of mind. Mind, by its very nature, is outgoing and unsteady. The highest state of meditation, however, requires a calm, serene, one-pointed mind, free from negative emotions and the distractions created by cravings, obsessions, and desires. To reach the subtler levels of consciousness and awareness, we need willpower, clarity of mind, and the ability to consciously direct the mind towards our goal. This is possible only when we turn away from preoccupation with external acquisition and seek to stop all inharmonious or negative mental processes. To achieve this, we do not need to give up our homes and society and retire to a monastery. Instead, we can achieve a state of peace, harmony, and contentment in our daily meditation, and thus, go on carrying out our life's duties and activities with the love and devotion that emerges from our meditative experience. For those who want to follow the path of yoga towards peace and evolution, there are a few prerequisites. We need good health, a calm mind, sincerity, and a burning desire to rise above our human imperfections. Our health is maintained by a simple and well- regulated diet, adequate sleep, some physical exercise, 24

25 and relaxation. Imbalance or excesses in food, exercise, sleep, or our personal relationships produce physical and emotional disruptions that disturb the practice of yoga and meditation. If the aspects of our daily lives are well balanced, then certainly we can make progress in yoga in the modern world. Regardless of where we live or what we do, we can create a life conducive to yoga. PATHS TO THE SUMMIT As we indicated earlier, there is much confusion about exactly what yoga is, especially since there seem to be so many approaches, all described by the name "yoga." A mountain climber may take a variety of routes to reach the top of a mountain. From the plain at the base of the mountain, all these paths seem distinct and different, but from the mountain summit, the view is always the same! The same is true of the seeming diversity of the yogic paths. These different paths are not mutually exclusive or conflicting, but are intended to accommodate the various inclinations, personalities, and temperaments of individual students, and yet they all have the same goal. These various paths of yoga include: 1) Hatha yoga, which deals mostly with body and breathing exercises that help the student to become aware of his or her internal states. Hatha yoga exercises help to make the body a healthy and strong resource for the student. 2) Karma yoga, which means "the yoga of action." This path teaches us to do our own duties in life skillfully and selflessly, dedicating the results of our actions to humanity. Practicing this aspect of yoga helps us to live unselfishly and successfully in the world without being burdened or distressed. 3) Jnana yoga is the path of knowledge and wisdom. This path involves intense mental discipline. Knowledge dawns as we learn to discriminate between the real and the unreal, between the transient and the everlasting, between the finite and the infinite. This path is meant for only a fortunate few, who are aware of the higher and subtler realities of life. 4) Bhakti yoga is the yoga of devotion. This path is the way of love and devotion. It is the path of self-surrender, of devoting and dedicating all human resources to attaining the ultimate reality. 5) Kundalini yoga is a highly technical science. The guidance of a competent teacher is required to learn methods for awakening the serpent-like vital force that remains dormant and asleep in every human body. 6) Mantra yoga, which involves meditation and the use of certain sounds called "mantras," which are traditionally transmitted to the student, and are used as objects of concentration. Mantras help the student in self-purification, concentration, and meditation. These mantras were discovered in deep meditation 25 by highly advanced sages and teachers.

26 Finally, there is raja yoga, the "royal path" which is very scientific and thorough. By following this path methodically, we learn to refine our desires, emotions, and thoughts, as well as the subtle impressions and thoughts that lie dormant in the unconscious mind. Raja yoga helps us to experience the inner reality by using an eight-runged ladder. The ultimate goal is for the aspirant to attain the eighth rung, samadhi. THE ROYAL PATH Raja yoga encompasses teachings from all the different paths. Because of its variety it can be practiced by people of many backgrounds and temperaments. It involves all three dimensions of human interaction-- physical, mental, and spiritual. Through this path, we achieve balance and harmony of all three levels and then attain full realization of the Self. Raja yoga is a scientific discipline that does not impose unquestioning faith, but encourages healthy examination. Certain practices are prescribed and the benefits derived from them are described so that this path can be scientifically verified by anyone who experiments with the methods. Because of this, raja yoga is ideally suited to the modern world, in which scientific skepticism is so prominent. Raja yoga is also called astanga yoga, or "the eight-fold path," because its eight steps create an orderly process of self- transformation beginning on the level of the physical body, and eventually involving the subtler levels of life. The eight steps are yama, niyama, asana, pranayama, pratyahara, dharana, dhyana, and samadhi. EXTERNAL PRACTICES The first four rungs or steps--yama, niyama, asana, and pranayama, comprise the path of hatha yoga, which is preparatory to the last four stages of raja yoga. Yama and niyama are ten commitments of attitude and behavior. One set of disciplines (niyama) is meant to improve the human personality and the other (yama) is meant to guide our relationships and interactions with other beings in the world. Thus yoga is an education for both internal and external growth. The five yamas, or restraints, are nonviolence, truthfulness, nonstealing, sensual moderation, and non- possessiveness. Their practice leads to changes in behavior and emotions, in which all negative emotions are replaced by positive ones. The five niyamas, or observances, are cleanliness (both external and internal), contentment, practices which bring about perfection of body and senses (tapas), study of the scriptures, and surrender to the ultimate reality. The niyamas lead to the control of our behavior and eventually are extremely positive factors in developing the personality. In the beginning we should not be discouraged by the challenge of these first two steps. For example, even before we have succeeded in developing the trait of nonviolence completely, we will see increasing peace in our lives and meditation26 as a result of attempting to practice this yama.

27 Usually, when hatha yoga is taught in the modern world, only asanas (physical postures) and certain breathing practices are taught. Yama and niyama often are ignored. Because of this, hatha yoga has become somewhat superficial, sometimes emphasizing only physical beauty or egoism about skill and strength in postures. Certainly asanas and breathing exercises create physical health and harmony, but only when our minds are free from violent emotions can we achieve a calm, creative, and tranquil mental state. Actually, there are two types of asanas--meditative postures and postures that ensure physical well-being. A stable meditative posture helps us create a serene breath and calm mind. A good meditative posture should be comfortable and stable, ensuring that the head, neck, and trunk are erect and in a straight line. If the body is uncomfortable, it makes the mind agitated and distracted. The second kind of postures are practiced to perfect the body, making it limber and free from disease. These postures stimulate specific muscles and nerves and have very beneficial effects. The fourth step of raja yoga is pranayama. Prana is the vital energy that sustains body and mind. The grossest manifestation of prana is the breath, so pranayama is also called the "science of breath." These exercises lead to calming and concentration. INTERNAL PRACTICES The four steps of hatha yoga prepare the student for the four internal practices of raja yoga. These internal practices are pratyahara, dharana, dhyana, and samadhi. The fifth step of raja yoga is pratyahara or withdrawal and control of the senses. While we are awake, the mind becomes involved with the events, experiences, and objects of the external world through the five senses of sight, hearing, touch, taste, and smell. The mind constantly gathers sensations from the external world through these senses and our mind reacts to them. To attain inner calmness, the student of yoga will want to develop the ability to voluntarily remove the distractions of the world outside. This is not a physical process but a voluntary, mental process of letting go of our involvement with external sensations. Our sensory impressions distract the mind when we want it to become aware of serenity within. Thus, it is useful to learn dharana, or concentration, the sixth step in raja yoga. In concentration, the scattered power of the mind is coordinated and focused on an object of concentration through continued voluntary attention. This voluntary attention uses a conscious effort of the will, and it is developed through consistent practice. Through concentration, a scattered, weak mind is focused and made more powerful. The seventh step in raja yoga is dhyana, or meditation. Meditation is the result of continued, unbroken concentration. Concentration makes the mind one-pointed, calm, and serene. Meditation then expands the one-pointed mind to the superconscious state. 27

28 Meditation is the uninterrupted flow of the mind toward one object or concept. When the mind expands beyond conscious and subconscious levels and assumes this superconscious flow, then intuitive knowledge dawns. All the methods of yoga prepare us to eventually reach this stage of meditation and thus attain peace, perfection, and tranquility. In our daily lives, meditation can be very helpful in eliminating many physical and psychological problems. A significant amount of the disease we experience is actually either directly or indirectly the result of conflicts, repression, or emotional distress arising in the conscious or unconscious mind. Meditation helps us to become aware of these conflicts and to resolve them, establishing tranquility and peace. In this way, meditation becomes a powerful resource for facing the challenges of daily life. If we really consider how we learn in the modern world, we realize that despite all our emphasis on education, our education is one- sided and shallow. We may learn to memorize equations and facts, but we do not really learn to understand and develop our own inner life. Our minds remain scattered and our emotions persist as negative, conflicting forces. We are able to use only a small portion of our mental abilities, because we are preoccupied with confusion, fear, and inner conflict. Meditation helps us to overcome these limitations; it helps us to become aware of the subtler and more positive powers within. In gaining this awareness, we become creative and dynamic. Abilities such as intuition, which many consider unusual or rare, are actually within the potential of all human beings who meditate. Such gifts are available to those who make contact with the deeper aspects within themselves. Prolonged and intense meditation leads to the last step of raja yoga-- the state of samadhi, the superconscious state. In this state we become one with the higher Self and transcend all imperfections and limitations. The state of samadhi is the fourth state of consciousness, which transcends the three normal states of waking, dreaming, and dreamless sleep. A person who attains samadhi becomes a gift to his or her society. If humanity is ever to achieve a more evolved civilization, it will be possible only because of our growth and evolution as human beings. A person who is established in samadhi lives his or her whole life as a spontaneous expression of the unhindered flow of supreme consciousness. This superconscious level is our human essence; it is universal and transcends all the divisions of culture, creed, gender or age. When we become aware of this state within, our whole life is transformed. When we transform ourselves and experience serenity, peace, and freedom, we also transform our societies and all of human civilization. This awareness of the infinite consciousness is the practical and real goal of yoga. Bhole Prabhu lived in the Himalayas, and was a yogi, poet, and philosopher renowned as an original thinker. 28

29 Classic Tofu Scramble with Whole-Grain Vegan Bacon Ingredients: 1 recipe Whole-Grain Vegan Bacon 1 teaspoon olive oil 1 small yellow onion, roughly chopped 2 cloves garlic, minced 1 pound firm tofu, drained and crumbled 1/8 teaspoon turmeric 3 tablespoons nutritional yeast 1/8 teaspoon black pepper 1/4 teaspoon kosher salt How to Make It: 1.Cook the Whole-Grain Vegan Bacon recipe. 2.While the rice paper bacon bakes, heat olive oil in a medium sauté pan over medium-high heat. Add the chopped onion and cook until translucent and lightly browned. Add garlic and cook an additional 1 minute. Stir in the tofu and mix in nutritional yeast, turmeric, kosher salt, and black pepper. Continue cooking, stirring occasionally, for 5 minutes. 3.Chop the cooked rice paper bacon into bite-size pieces. Divide the tofu scramble between two bowls and sprinkle the bacon pieces atop before serving. Supergreen soup with yogurt & pine nuts Ingredients 2 tsp olive oil 1 onion, chopped 2 garlic cloves, crushed 1 potato (approx 250g), cut into small cubes 600ml vegetable stock 120g bag mixed watercress, rocket and spinach salad 150g pot natural yogurt 20g pine nuts, toasted chilli oil, to serve (optional) Method 1.Heat the oil in a medium saucepan over a low-medium heat. Add the onion and a pinch of salt, then cook slowly, stirring occasionally, for 10 mins until softened but not coloured. Add the garlic and cook for 1 min more. 2.Tip in the potato followed by the veg stock. Simmer for mins until the potato is soft enough that a cutlery knife will slide in easily. Add the bag of salad and let it wilt for 1 min, then blitz the soup in a blender until it s completely smooth. 3.Serve with a dollop of yogurt, some toasted pine nuts and a drizzle of chilli oil, if you like 29

30 DECEMBER JANUARY MARCH FEBRUARY 30

31 SIX LITTLE STORIES {1} Once all villagers decided to pray for rain. On the day of prayer all the people gathered, but only one boy came with an umbrella. That's FAITH. {2} When you throw babies in the air, they laugh because they know you will catch them. That's TRUST. {3} Every night we go to bed without any assurance of being alive the next morning, but still we set the alarms to wake up. That's HOPE. {4} We plan big things for tomorrow in spite of zero knowledge of the future. That's CONFIDENCE. {5} We see the world suffering, but still we get married and have children. That's LOVE. {6} On an old man's shirt was written a sentence 'I am not 80 years old I am sweet 16 with 64 years of experience.' That's ATTITUDE. Have a happy day and live your life like the six stories When I was a child I thought nap time was punishment. Now it's like a mini vacation. 31

32 DESTRESS AT THE VAAL RIVER! When my yoga instructor, Jeanette, encouraged me to attend the La Verna Retreat in November 2016, for the first time, I had high expectations. I was not disappointed. The Franciscan Retreat Centre on the Vaal is the ideal setting for a retreat from the stresses of everyday life. The Country Cousins team created a warm and friendly atmosphere and all the instructors ensured that we experienced a variety of yoga asanas at different levels. I appreciated the restorative class as it is only in this sort of situation that one can remain in the various poses for the length of time needed to be effective. The Sound Journey conducted by Vaughan Harris was a wonderful experience and the effect on each individual was unique to that person, both positive and negative. The imaginative organizers also devised activities to awaken our inner child with varying degrees of success, depending on how long ago we were children! All in all it was a weekend where we were enriched and challenged both spiritually, mentally and physically and I, for one, am looking forward to the next one! Barbara Marr 32

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34 SILENT RETREAT ON THE VAAL (Nov16) Dear Helen, Thank you so much for your Invitation to the Silent Retreat in November on the Vaal. As I am sure you know, I will be unable to attend but wish you all a very beneficial weekend away from the rush of life. The Forum is Great! God Bless, Love, Jeanne Assheton-Smith LA VERNA AUGUST 2016 It was a wonderful weekend. The yoga instruction was diverse, well programmed and informative. The food and accommodation was as always true value for money. The activities were fun but most important of all was spending time sharing and laughing with the awesomely special people we have in our family - the YYI. Gill Grobler La Verna August 2016 What a wonderful August weekend so proud of the instructors who taught!! Roll on the Retreat in November xxx Jeanette Mayhew 34

35 Jabula Charity Day Gauteng Another year and yet again, we had so much fun at our Jabula Charity Day, (Saturday the 8th of October). A huge thank you to the YYI members whom annually take the time to make sure that this event takes place and is always a success. Thank you to Cheryl Darby and Andrea Green who organised the event. Also thanks to Denise Ho who efficiently handled registration. The day started on time with standing poses and continued with an excellent programme of asanas. Our newly qualified teachers had their opportunity to present their talent to the yogis. Winnie would have been so proud. The YYI has really produced some amazing yogi s and yogin s and will continue to do so in the years to come. Our newly qualified teachers Graham, Maro, Etienne, Leanne, Nicolette & Bev led the teaching for the day. Britt also assisted with teaching (Not in photo) 35

36 Everyone was so generous with the platters that were brought and fantastic snacks, lunch and tea was enjoyed by all. We had stalls selling incredible yoga products, like Sharon with yoga gear: , Jolene with head balance stools : , Meryl with yoga equipment : and Graham with chains and keyrings : A Charity Raffle was held and many thanks to those who sponsored lovely prizes. We are happy to announce that were able to donate a total of R to the following two charities: The Home of Hope for Girls (Kensington & Hillbrow) & Helping SA s Hope Project. Finally, I would like to thank all who attended our Annual Charity Day. We look forward to our next Jabula Charity Day, 2017! Namaste Jolene Palmer 36

37 NORTH DURBAN CHARITY DAY IN AID OF PROJECT DOG Submitted by Vera Taylor About 20 enthusiastic yogis attended our recent yoga charity day held in Durban North. From 0800, we registered with Sheila and Trish (thank you for your help), and then started with yoga at There were 4 teachers, Lesley Starke, Heather Grout, Julie Constantinou, and Karen Carr who imparted their knowledge and taught in their inimitable styles, which we all enjoyed. Yoga need never be staid or boring as the postures can be adapted to each person s body, age and fitness level. All 4 teachers were different, varied and interesting, and we all learned something from them. We were also safe in the knowledge that YYI teachers have a thorough grounding in their art no fly by night teachers who opened a book and learned a few postures, thanks to Winnie Young. This was also a good platform to showcase the abilities of 2 new aspiring teachers, Heather and Karen. Heather, my teacher s daughter, has blossomed into a confident and very good teacher like her mother, Lesley. After about an hour and a half of yoga, we broke for tea and a chat, and then before we continued with our exercises, a representative from Project Dog gave a short talk about their very worthwhile charity. Project Dog (formerly Animal Action) is a wonderful organisation lead by Quicha Morgado and unlike SPCA and other shelters, their animals are not euthanized. This is an unfortunate fact because of the sheer number of dogs filling the SPCA kennels (mainly through human neglect). Space has to be found for more and more animals, and many of them are stressed in kennels and cannot be kept for too long. Because strays and donated dogs are fostered out, by Project Dog they do not share the same fate as the ones in SPCA. They appealed for more foster volunteers, and for dog owners to sterilise their animals and of course adopt from a shelter. Only about 10% of animals are adopted. Our thanks go to Louise Rodrigues from Project Dog for addressing us. At around 1200, after another hour and a half of yoga, we enjoyed a delicious lunch (our thanks to Duncan and Trish who were on kitchen duty). It was evident that, as always, the yogis who stayed for lunch were provided with delicious and varied food! It was a very successful day our bodies felt good, our minds were relaxed and renewed, our tummies were full and I m sure project Dog was grateful for the R2,000 donation towards their vet s bill. We hope we have many more charity yoga days in the future. 37

38 Spring Yoga Workshop in Welkom By Graham Hankin As recently qualified instructors, Etienne and I never dreamed we would be presenting a workshop so soon after our exams. But as it turned out, there was a damsel in distress who needed saving. And so encouraged by Doreen we volunteered to help. Marissa was asked to hold a workshop but was struggling to find people to present it. As the day drew nearer a plan was hatched. Etienne would do a program with emphasis on wall work, I would do one working with blocks, and Doreen would close with forward bends and Pranayama. So at 5:30am on 3 September, Etienne and I headed off to collect Doreen. The drive to Welkom turned out to be a drive to the local church hall in Riebeeck Stad (technically I still have not been to Welkom), and by 9am there were approximately 13 people eager to get started. There were some beginners but mostly regulars from Marissa s classes, as well as some old faces from La Verna back when Winnie was still cracking the whip. The sessions were well received. While Etienne was instructing, myself and Doreen helped to adjust and advise, and so we rotated our roles ensuring that everyone received a little extra during each session. Marissa provided a great spread for lunch sandwiches, pastries, melktert and koeksisters with the proceeds of the day going to help needy children. The drive home turned out to be more entertaining than expected. First was the unexpected appearance of the fuel warning light, requiring a Google search of nearby petrol stations and a detour. Then came the realisation that we were merrily heading home to the west Rand with Doreen still on the back seat. Another emergency course correction saw us heading in the right direction. Our thanks go to Doreen for accompanying us and also to Marissa for a great day. 38

39 RE: Retreat Invite MAILBOX Good morning. Ajjjj. I wish. The good old times. The silent Retreat on the Vaal. I dig into my memories. We had a long summer, autumn started, days getting shorter here. Lots of love from Holland. Sietske I teach 26 hours yoga a week at the moment. (20 hours children, from three until nine years) See my facebook page. Dear Helen Many thanks for sharing the old memories and the old photographs about Guruji. Unfortunately, as the contribution was not in sync with the rest of the book, we have not been able to utilise it for the memoirs. But, we have kept this valuable, historical material in the archives of the Institute. Thanks. The Memoir, ;Beloved Guruji' team Dear Cheryl I would love to attend, thank you. I also propose that we support THE HOME OF HOPE FOR GIRLS. Home of Hope for Girls is an autonomous, self-started initiative to provide real care for exploited, trafficked and abused children in the city of Johannesburg. It was founded in 2000 by Khanyisile Motsa,who still runs it. It is more than just a residential shelter; it is a loving home where dignity is restored, the past is healed and the girls are given the tools to take control of their futures. Home of Hope also reaches out to the community offering the most vulnerable members support, practical help and a lifeline. They are based in Johannesburg (Kensington & Hillbrow). See I am happy to provide more information if needed and a full motivation. Kind regards Meryl Plasket 39

40 TUTORIAL UPDATES YYI Final Examinations Held at Lyndhurst Yoga Studio on 23 August 2016 It was an honour and privilege to be part of the two-and-a-half-year yogic journey the Young Yoga Institute created for us to become Yoga Teachers. I had accumulated sound knowledge from Doreen s tutorials and practical experience gained from teaching for over a year. I should have been cool, calm and collected, as all good yogis strive to be. Alas, when I found myself in front of the adjudicators I had butterflies in my tummy! Jeanette, Jenny and Isabel were examining with Naomi and Mandy, who flew in from KZN, to observe how the Examinations were conducted by experienced adjudicators. Doreen s serene spirit presided over all. I chose to teach a balancing lesson as I could do the asanas with an acceptable level of proficiency. With my eight willing pupils in a good Tadasana on their mat, I began my class at 8:30 sharp with Sukhasana - to calm their minds and my own. Tadasana, a pose of primary importance, done with awareness gives inner strength. The next item on the Programme was Sirsasana while the body is fresh and nerves undisturbed. While Adho Mukha Svanasana is a good alternative, I would encourage more people to experience the truly wonderful power of a headstand. Being the father of yoga poses, the headstand should not be overlooked because of fear of doing it or teaching it. The next few asanas I rattled off so quickly that I ended my standing sequence five minutes early. Eek! You better slow things down, I told myself. Luckily I had an anecdote about Anantasana to share. Lord Vishnu, the god of the Universe, asked his beloved cosmic serpent, Ananta, to prepare for reincarnation. A tiny speck of Ananta s celestial body fell into Gonnika s upturned palms. She nurtured the cosmic seed and it developed into a baby boy who became Pantanjali, whom we all know is the author of the Sutras. I ended the seated asanas with Tolasana. As recommended by Jeanette at the prelims, it s always a good idea to do a few preparations for knees and hips before taking the legs into Padmasana (lotus). Tolasana is great for abdominal strengthening especially if one raises the knees. Finally, I guided the pupils into the silence of Pratyahara and Savasana, encouraging the withdrawal of the senses. The yogic path to inner peace comes from accepting oneself without judgment, 40

41 living in the present moment and not to worry about the future or be depressed about the past. On behalf of the four Trainees, Maro, Nicolette, Graham and myself, I wish to say a huge THANK YOU and express our utmost gratitude to each and every person involved in our tuition and participation in the examination. Special thanks to our adjudicators Jeanette, Jenny and Isabel. A BIG thank you too, to our dedicated and committed teacher, Tinkie. Last but not least, to Doreen, our Tutorial Director, who continues to be an inspiration to her tutorial students. Etienne Moorcroft Maro, Nicolette, Graham, Etienne, Doreen Naomi, Mandy, Isabel, Jenny, Jeanette Also Eddie the dog 41

42 PASSING OF CAROLYN CHAINEY WE ARE SAD TO HEAR OF THE RECENT PASSING OF CAROLYN CHAINEY ONCE A MEMBER OF THE YYI. OUR SINCERE CONDOLENCES TO HER FAMILY AND MAY HER DEAR SOUL REST IN PEACE. NEC MEMBERS, JEANETTE, DOREEN AND HELEN REPRESENTED THE YYI AT THE FUNERAL. 42

43 Young Yoga Institute yoga books price list BASIC YOGA ASANAS TO TRIM THE WICK BOOK 1 TO TRIM THE WICK BOOK 11 HANDBOOK FOR TEACHERS WHEN TO TEACH WHAT PREPARING FOR MOTHERHOOD LIGHT A CANDLE TO STEADY THE FLAME CHAKRAS AND KUNDALINI MORE WAX FOR THE CANDLE YOGA FOR THE CHRISTIAN R45 R70 R105 R50 R25 R25 R50 R65 R25 R20 R40 communications@youngyogainstitute.co.za 43

44 FOUNDER: The late Winnie Young PRINCIPAL: Isabel Ferreira Tel: Cell: Fax: SECRETARY: Jeanette Mayhew Cell: TREASURER: Laura Walden Tel: Cell: Fax: COMMUNICATIONS: Helen Charlesworth Tel: Fax: TUTORIAL DIRECTOR: Doreen Smit Cell FORUM EDITOR: Melissa Neuhoff Cell: OR 44

45 YYI main bank account: In the name of: Young Yoga Institute ABSA account no For payment of subs and seminar deposits,etc. Book Fund Bank account: In the name of Young Yoga Institute Book Fund ABSA account no: For payment of all books purchased 45

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