Yoga Journal

Yoga Journal November/December 2020

Yoga Journal offers all practitioners—from beginners to masters—expert information on how to live a healthier, happier, more fulfilling life both on and off the mat.

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United States
Pocket Outdoor Media, LLC
8,76 €(IVA inc.)

en este número

2 min.
letter from the editor

Celebrating Change I started at Yoga Journal the same week in March that pandemic-induced lockdowns spread across the country. I was overwhelmed by the stress of starting a new job while navigating e-learning with my then second- and fourth-grade daughters and worrying about the virus. Instead of leaning into my practice, I pushed it away. When I woke in the middle of the night, I heightened my panic by doom-scrolling the news instead of calming myself with diaphragmatic breathing. I subsisted on mainly coffee and wine in lieu of nourishing prana-rich foods. I occasionally tried to meditate or do a restorative practice, but I felt too fragile—and, in all honesty, too afraid—to be present with my intense emotions. It wasn’t until early August that something began to shift. One morning I felt the…

2 min.
music icon tina turner stays grounded while she keeps on rollin’

Even after six decades in the spotlight, Tina Turner has no plans to slow down. Next on the legendary singer-songwriter’s agenda: the release of her third book, Happiness Becomes You: A Guide to Changing Your Life for Good, out December 1. The inspirational handbook draws from Turner’s own resilient journey and the invaluable lessons she’s learned from Buddhism. Here, Turner and her longtime friend and yoga instructor, Regula Curti, share what keeps the performer feeling rooted on the daily. The Imagine Project by Herbie Hancock:“This soothing collection, which is great music to unwind with, features Chaka Khan, Pink, Juanes, and John Legend together with artists from across Africa, Europe, and India, highlighting the theme of peace.” t.s. pink Handmade SoapRocks: “These handcrafted soaps from Oneonta, New York, are refreshing and gorgeous and…

3 min.
can you actually strengthen your pelvic floor?

For many of us, the word “Kegel” entered our lexicon when Samantha Jones proclaimed she was “doing [them] right now” on Sex and the City. But when it comes to your pelvic floor—the three layers of muscles that lie like a hammock from your pubic bone to your tailbone, supporting the function of your bladder, bowels, and genitals—keeping it in optimal shape goes far beyond the occasional squeeze at a stoplight. “Just like you can strengthen your biceps, you can do exercises that work on your pelvic floor muscles,” says Alexandra DiGrado, DPT, a pelvic floor physical therapist in Boston. Such therapists work with clients who suffer from incontinence, constipation, pain or muscle malfunction in the pelvic region, as well as postpartum musculoskeletal conditions. Beyond muscle strengthening, therapies include relaxation exercises,…

5 min.
brainspotting helped me find my blind spots— and face them head-on

I sat cross-legged on my therapist’s couch, just like every other Friday afternoon, except this time she sat on the couch next to me. After years of talk therapy to cope with PTSD, I was trying something different—a supposed fast track to fully overcoming lifelong somatic trauma. I was a little nervous but also ready to heal. To prepare for the session, I had read Brainspotting: The Revolutionary New Therapy for Rapid and Effective Change by psychotherapist David Grand, a recommendation from my own therapist. Brainspotting is similar to Eye Movement Desensitization and Reprocessing (EMDR)—the go-to technique for trauma therapy. The techniques fuse sight, sound, and traditional talk therapy to trigger, discover, and safely resolve trauma. EMDR functions on the underlying principle that where you look with your eyes can affect…

4 min.
let’s create safe spaces for transgender and nonbinary yogis

For years, I stood behind the desk of a well-known yoga chain, watching as students hurried through the doors. They’d drop their canvas bags and jangling keys on the counter and exhale their names to me, eager as kids at a pool party to hop into class. It was my job to tell new arrivals where the water fountain and studios were and direct them to the locker rooms—“men’s” or “women’s.” As a trans person and longtime yoga student and teacher, my stomach lurched each time someone was gendered. I asked one of my nonbinary (an umbrella term for genders other than male and female) students, Mel, to reflect on this experience: “I felt misunderstood and embarrassed,” they told me. “As an adult, I know how to find the correct locker…

4 min.
this year’s winter harvest takes the cake

Butterscotch Squash Coffee Cake with Maple Glaze SERVES 12 RECIPE BY AMY SYMINGTON Hands-On Time: 25 minutes Total Time: 1 hour, 10 minutes (plus cooling) 2 cups whole-grain spelt flour3 tbsp ground flaxseeds2 tsp ground cinnamon1½ tsp baking powder1½ tsp baking soda¼ tsp ground nutmeg¼ tsp allspice¼ tsp sea salt1¼ cups buttercup or butternut squash purée (canned unsweetened or fresh peeled, roasted, and puréed in a food processor)½ cup grapeseed oil½ cup pure maple syrup3 tbsp instant coffee granules1 tbsp apple cider vinegar1 tbsp ginger, peeled and finely grated2 tsp pure vanilla extract⅓ cup water½ cup toasted unsalted pecans, chopped Glaze 6 tbsp coconut oil¾ cup full-fat coconut milk6 tbsp pure maple syrup1½ tbsp butternut squash purée1½ tsp pure vanilla extract Instructions 1 Heat oven to 350°. Grease a 9-inch Bundt pan. 2 Prepare glaze: In a medium saucepan, melt…