5 Ingredient Cookie Recipe

“They look pretty standard here, but trust me these are anything but boring. They’re the easiest, most deliciously chewy cookies made of just five ingredients: ground almonds, medjool dates, almond milk, dark chocolate chips (or raisins) and chia seeds. It’s magic!” - Deliciously Ella

INGREDIENTS

• 180g ground almonds

• 12 medjool dates, pitted

• 1 tablespoon chia seeds

• 3 tablespoons almond milk

• Handful of dark chocolate chips, or raisins

METHOD

1. Preheat oven to 180c, fan setting.

2. Simply place all of the ingredients (apart from your dark chocolate chips or raisins) in a food processor and whizz until it forms a cookie dough.

3. Once mixed, add the dark chocolate chips or raisins and give it another very quick whizz to mix it all together.

4. Use a tablespoon to take a scoop of the mixture out one at a time, rolling them into balls and placing them on a lined baking sheet.

5. Once you have about 12 round balls, squish them down to form cookie shapes.

6. Bake in the oven for 15-20 minutes until golden.

We are now LIVE STREAMING ALL CLASSES!

We kicked off the LIVE streaming of classes today, via streaming platform ZOOM.

In light of recent government announcements, we have temporarily closed our studio for yoga classes effective immediately until further notice.

We will be Live Streaming the classes on Zoom so you can practice yoga in the safety of your own home. The live streamed classes start today Tuesday 24th March - check out our timetable here! 

To access our live streams of classes:

• Please register via Mind Body Online or the Golden Yogi App as you would a regular class - at least 30 minutes before the start time of the class.

• Please set up an account with Zoom (zoom.com). You can set up your personalised account here for free. It would be best to create a username similar to your name, so we can sync with the class roster. Once your account is set up, you are set. Zoom can be accessed via your web browser, and also downloaded to your device.

• 30 minutes prior to every class you are signed up for, you will receive a link with the "Meeting ID" to your live stream. Please join the live stream 5 minutes before the start time of the class.

• The cost of Online Live Stream Casual Classes will be $5 per class through your Mind Body account on our website or Golden Yogi App. All active monthly or annual memberships will have access to these classes at no extra changes.

Golden Yogi is grateful to all of our students and look forward to spending time together in the comfort and safety of our own homes to help reduce the spread of COVID-19. Thank you for your support and we hope to get through this all together one breath at a time.

Love and light,

Erin & the Golden Yogi Team

x

We're all in this together.

Dear Yogis,

We are all in this together.

COVID-19 has very quickly changed the landscape of our community, and it is our aim to provide you with transparent updates and support to the best of our ability. It is our priority to keep you, our team, and our community safe and healthy.

Here at Golden Yogi we want to continue being your place of calm and refuge during a time of uncertainty. We will continue to offer classes until we are advised otherwise. There will however be changes to the timetable and studio, as explained in further detail below.

There has been some tough decisions made over the past few days, with the cancellation of events and workshops over the next few weeks. The events and workshops will be postponed and refunds will be offered. You might like to wait to see the new dates released for these, and we will let you know as soon as we have more information.

Please know we are closely monitoring the status of this virus. Thank you for your help with this serious matter.

Sat Nam x

Important Updates

COVID19 Prevention

At Golden Yogi, we have increased our already comprehensive cleaning procedures. We encourage you to bring your own mat, blanket, and blocks to help control the spread of germs.

We urge you to frequently wash your hands, avoid touching your face, eyes, and nose at all times, and try to maintain a reasonable distance from strangers.

Most importantly, please be sure to stay aware of your own health. If you’re feeling ill or notice flu-like symptoms or a cold, respect your community and yourself by resting at home.

Booking Online / App

We will be limiting class numbers to 20 per class to give more space between students.

Please book online to ensure your spot and keep updated with any timetable changes that may occur.

To download the Golden Yogi App, click here.

Online Classes

We are in the process of setting up online classes to go live next week. These will be available to all current members.

Golden Yogi Clinic

Naturopath and Homeopath appointments will continue to be available at the clinic and on Skype or Zoom. With the Coronavirus spreading rapidly through our community it is more important now than ever boost your immunity and keep healthy.

To find out more about the Golden Yogi Clinic offerings, click here.

Postponed Events and Workshops

Please note we have postponed the following:

20 March: Fall Equinox Activation with Erin O'Hara

21 March: Yin & Reiki Workshop with Hannah Crerar and Olivia Scott

29 March: Sound Shower with Avishai Barnatan

5 April: Reiki Level 1 Training with Olivia Scott

Pregnancy Yoga - 6 Week Courses - Monday & Thursday

6 tips for a strong immune system

Health is on everyone's minds these days, and the nagging worry about how the coronavirus would affect us individually, should we be unfortunate enough to contract it. The question of how to boost one's immune system is understandably a popular one, but as dietitian Cara Rosenbloom explains in the Washington Post, it's not really what you want:

"A 'boost' in that [immune system] process would not be a good thing. Scientifically, it would mean your immune system was overactive, and overactive immune systems lead to autoimmune disorders. You just want the immune system to function normally, so it helps prevent infection."

Instead, there are some basic, common-sense steps you can take to ensure its normal, and thus optimal, functioning. As you'll see, these aren't much different from establishing a healthy daily lifestyle. Even if you've been slacking off on these healthy habits, it's never too late to start. In fact, implementing them right now might be exactly what you need to keep the viruses at bay.

1. Get enough sleep.

Too little sleep is like a giant welcome mat for illnesses. It makes your body more susceptible to getting sick, as does an irregular sleep schedule. The Guardian cites a study from last year that found "lack of sleep impaired the disease-fighting ability of a type of lymphocyte called T cells," and sleep researcher Matthew Walker explained in his book Why We Sleep that a single night of only 4 to 5 hours of sleep causes "your natural killer cells – the ones that attack the cancer cells that appear in your body every day – drop by 70 percent." Increase your odds of fending off illness by allowing yourself a solid 7 to 9 hours of shut-eye nightly.

2. Eat well.

Fuel your body from within by eating a wide range of plant-based, fiber-rich, and colorfully varied foods. Harvard Medical School professor Shiv Pillai told the Washington Post there is no "strong scientific evidence for any specific type of food being linked to better immune function," so you can ignore the slew of supplements being marketed toward the coronavirus in particular. Instead, focus on getting your nutrition from whole foods. This includes probiotics, which dietitian Natasha Haskey said should be sourced "from food (such as a probiotic-filled yogurt) instead of taking a supplement."

3. Don't stress.

I realize that is difficult advice at a stressful time like this, but stress compromises the immune system greatly. From the Guardian:

"Stress hormones such as cortisol can compromise immune function, a common example of which is when chickenpox strikes twice. If you have had it, the virus never completely goes away. 'During periods of stress,' says [profssor Arne Akbar of the British Society for Immunology], 'it can reactivate again and we get shingles.'"

Do what you can to reduce the stress in your life. Exercise helps, as does finding ways to enjoy yourself that don't involve spending time in large crowds. Enjoy guilt-free Netflix binges at home on your couch or explore solitary hobbies, such as playing music, board games, baking, or reading books.

4. Keep exercising.

Exercise has many benefits. It helps to maintain immune health by getting white blood cells moving through the body. These tend to be quite sedentary, according to Prof. Akbar, cited above. "Exercise mobilises them by increasing your blood flow, so they can do their surveillance jobs and seek and destroy in other parts of the body." It reduces stress and boosts feelings of wellbeing and happiness, which are also good for general health.

If you're already feeling ill, however, you can continue exercising as long as your symptoms are above the chest, i.e. runny or stuffy nose, slightly sore throat, etc. If the symptoms are further down, such as nausea, stomach pain, or nagging cough, take a break for a few days.

5. Avoid alcohol.

As tempting as it might be to bury your fears in a nightly bottle of wine, don't do it! The Guardian reports that heavy drinking depletes immune cells, citing Sheena Cruickshank, immunology professor at the University of Manchester in the UK:

"Some studies have suggested that the first-line-of-defence macrophages are not as effective in people who have had a lot of alcohol. And there’s been suggestions that high alcohol consumption can lead to a reduction of the lymphocytes as well. So if the bug gets into you, you’re not going to be as good at containing and fighting it off."

6. Practice good hygiene.

This advice is everywhere these days, but don't stop paying attention to it. Keep washing your hands! It's the simplest and most effective protection against catching unwanted germs. Think, too, about minimizing places for germs to hide, such as under long fingernails, rings, and bracelets, either by wearing fewer of them or including in your hand-scrubbing. Keep some moisturizing lotion handy and apply after drying thoroughly.

Cacao Almond Smoothie

Ingredients

1 cup (220g/7.8oz) ice
1 banana
5 dates
2 Tbsp almonds
1 Tbsp cacao nibs, plus extra
to serve
1 Tbsp cacao powder
1 tsp ground cinnamon
pinch of Himalayan sea salt
12⁄3 cups (400ml) filtered water

Method

Place all ingredients in a high-speed blender and blend on high for 2–3 minutes until smooth. Pour into a serving glass and serve with a sprinkle of cacao nibs on top.

Makes 500ml, Serves 2 (or 1 for breakfast)

Recipe from LOVE, By Olivia

March 2020 Full Moon Report

The Virgo full moon on Monday, March 9, 2020, has a generally positive influence but there are some potential challenges to be aware of.

The March 2020 full moon is opposite Neptune which can cause confusion, deception, and scandal. This challenging aspect to the planet ruling illness and infection may also increase fears about coronavirus which may be well-based if a pandemic is declared. A trine aspect to Jupiter brings the potential good fortune, trust, and faith. However, this generous aspect to the planet of growth could also increase the spread of the virus.

These aspects to the March 2020 full moon activate Jupiter sextile Neptune. This idealistic and spiritual enlightening aspect gives the March 9 full moon its overall positive influence. It also means hope, faith, and moral integrity from Jupiter can overcome any fears, suspicions or secrets from Neptune.

Fixed stars conjunct full moon March 2020 also have a mixed influence but again, a generally positive one. They bring the potential for regrets, disgrace, and misfortune. But also the strength, courage, and spiritual force to combat fear and deception with faith and honesty.

Full Moon Meaning

Sun opposite Moon brings your home, family and intimate relationships into sharper focus for the following two weeks of this moon phase. Opposing forces such as work versus home, or what you need versus what you want, create inner tension and external pressures. This can lead to conflict and crises that drain your energy.

The lunar qualities of emotions and instincts reach their peak at a full moon. So use your increased emotional strength and intuition to overcome any relationship challenges. Subconscious awareness allows for an impartial and balanced look at your personal relationships. You will clearly see any relationship dynamics or negative feelings causing disharmony.

Full Moon March 2020 Astrology

The March 9 full moon at 19°37′ Virgo is opposite Neptune and trine Jupiter. The strongest influence is the Sun and Neptune opposite the Moon, but Jupiter sextile Neptune amplifies the fortunate influence of Jupiter and also brings out the more positive side of Neptune.

There are a number of fixed stars influencing the full moon March 2020 astrology, from three different constellations. The biggest of these is Denebola in the Tail of the Lion.

Full Moon March 2020 Astrology

Full Moon Challenges

Full Moon opposite Neptune can increase your emotional sensitivity so much that you could become confused about your own feelings and misunderstand others. You could also give the wrong impression to others.

A tendency to over idealize someone and ignore their negative character traits could leave you vulnerable to deception and scandal. Being misunderstood, victimized or rejected could lead to fear, disappointment, isolation, and self-pity. So be very clear and honest about your intentions and avoid gossip.

Your intuition may become negatively influenced by your subconscious fears and be unreliable. You could imagine things that are not real, experience strange feelings or have nightmares. Paranoia, hypochondria, weakness, guilt, and shame are possible. Take extra precautions if you are not feeling well as you could be more susceptible to illness and infection.

Full Moon Solutions

Full Moon trine Jupiter brings good feelings and happiness. It helps you share your feelings with openness and honesty to reduce the deceptive influence of Neptune. It also improves mutual respect and understanding to reduce the confusing influence of Neptune.

Increased self-awareness will help you better differentiate between truth and fiction, reality and illusion. The fortunate and generous Jupiter aspect helps bring out the more positive traits of Neptunes like imagination, creativity, and compassion. Wealth, success, popularity and friendship are possible.

Jupiter sextile Neptune brings harmony, kindness, hope and good fortune. This spiritual enlightening aspect gives a good overall perspective of who you are and your place in the world. You can better align yourself and your goals with your spiritual philosophy or religious beliefs.

You can be generous without sacrificing your living standards. You can grow spiritually without throwing away your material possessions. Optimism, good intentions, and moral integrity make this a good full moon for professional advancement, business, and legal matters.

Full Moon Stars

The full moon in Virgo Sign is actually situated in Leo Constellation. This is because the Constellations have moved about 30° out of alignment with the Signs since they were invented over 2000 years ago. See Precession of the Equinoxes for more detail.

Fixed star astrology is based on planets aligned with stars on the same longitude, represented by the horizontal lines in the star map below. The closest major fixed star to full moon March 2020 is Denebola in the Tail of the Lion. But some minor stars away from the ecliptic ar much closer by longitude. These include stars in the southern constellations of Vela the Sails of the Ship, and Antlia Pneumatica the Air Pump.

Intermittent Fasting and 8 Ways to Support Longevity

Intermitted fasting or fasting mimicking diet have become a hot topic over the last couple of years. Fasting has been used for centuries for healing purposes and part of religious or spiritual practices to deepen your connection to spirit or God.

For a lot of people, the thought of fasting seems extreme and challenging. It takes a lot of commitment and support to do proper water fasting for 3 to 5 days. However, recent research is showing that intermitted fasting or fasting mimicking diet creates similar results to water fasting. When we fast it gives the body a chance to heal and repair. It is being used for healing chronic illnesses as well as part of treatment plans for cancer.

The research is showing by simply reducing the time period for eating during the day and increasing the fasting period overnight has a huge impact in longevity and optimal health. For intermitted fasting you fast for between 12 and 16 hours overnight. This would be like stopping eating after dinner at 7 pm and then not eating breakfast until 9 am in the morning. This time period would be fasting for 14 hours.

Top tips based on the research from Dr Valter Longo, PhD the director of the Longevity Institute USC:

1. Eat a mostly vegan diet with some fish. Minimise bad fats (from animal products and dairy) and sugars, and maximising good facts (like nuts and seeds) and complex carbohydrates (like vegetables, beans, lentils and whole grains). During the eating window it is about getting optimal nutrition into the body that is easy to digest.

2. During the eating window it is best to eat twice a day plus a snack unless your weight or muscle mass is low and then it would be three meals plus a snack. During ageing the body requires more protein to maintain muscle mass.

3. Exercise is also important for longevity. Walk fast for one hour getting your heart rate up, alongside doing some sort of weight training or weight-bearing exercises can help to build bone density and maintain muscle mass especially as you age.

4. To be nourished in the modern day world vitamins and minerals supplements can be helpful as our soil no longer provides certain nutrients. Nutrients and minerals are important for bodies repair, replacement, and defence system to boost immunity.

5. When planning our meals we quite often eat the same things from day to day. However, to provide the right required nutrients for the body we need to eat a variety of foods that are in season. It is helpful to eat foods that is are locally grown.

6. Eat the table of your ancestors by choosing foods that would be common to your ethnicity. Ie - Asian countries traditionally would not have a lot of dairy in their diet and when they try to follow a western diet it causes a lot of health problems for them leading to autoimmune conditions.

7. Time restricted eating restrict your eating to 11 to 16 hours. Shorter periods of feeding have been shown to have an positive effect in promoting health and longevity.

8. For optimal health you can also follow the practice of periodic prolonged fasting which would be the more traditional way of fasting. This would be undergoing a water fast or calorie restricted diet for five days. This is known to have remarkable effects on disease risk factors and optimisation of health and longevity.

Onion Wrap

Recipe from The Raw Kitchen by Olivia Scott

INGREDIENTS

WRAP
3 large red onions
3⁄4 cup (120g/4.2oz) flaxmeal
3⁄4 cup (105g/3.9oz) sunflower seeds 1⁄4 cup (63ml) tamari
1⁄3 cup (83ml) olive oil
3 Tbsp maple syrup
1⁄2 tsp Himalayan sea salt
1⁄2 tsp freshly ground black pepper

FILLING
1 cup (150g/5.2oz) mung bean sprouts
1 cup (150g/5.2oz) grated carrot 1⁄2 cup (50g/1.8oz) shredded red cabbage
flesh of 1⁄2 avocado
1⁄2 cup (75g/2.6oz) Black Olive Tapenade (see page 124)
3 Tbsp Aioli (see page 235)

GARNISH coriander leaves

METHOD

To make the wrap, peel and finely slice onions, then place in food processor. Add the rest of the wrap ingredients and process on low
for 2 minutes, scraping the sides of the bowl down occasionally with a spatula. Spread mixture, about 2mm deep, onto two lined dehydrator trays. Dehydrate for 3 hours. Flip onto the other side and return to the dehydrator for another 3 hours.

Use immediately or store in an airight container for up to 3 days. Do not refrigerate as it will go hard.

To make the filling, arrange sprouts, carrot, cabbage and avocado in the centre of the wraps. Spread filling to the edges of the wraps. Place the Black Olive Tapenade on top, and drizzle with Aioli. Wrap the onion wrap around, sushi-style, and cut in half. Sometimes I use a piece of string to tie around the wrap to hold in place. Garnish with coriander.

Serves 2

Numerology Forecast for 2020: Happy New Year!

Here we are, can you even believe it! The start of a New Year and a new decade on planet Earth. We have shifted from the number 1 to the number 2 decade in our calendar lineup, and the results could not be more dramatic.

Humanity is now at a critical point of evolution, and the numbers have much to say as to how we may best navigate this transition. There is no middle ground anymore, it is literally a “sink or swim” paradigm, so let’s take a look at how to stay elevated and enjoy the journey.

The number 1 of the previous decade has leaned into the themes of independence, opportunity, and a tendency to overly focus on one’s own self as the priority. This will no longer work on any level. The degree of isolation, depression, drug and alcohol abuse, and relationship dysfunction has now reached pandemic proportions.

When the number 1 is imbalanced, it can be tyrannical in nature. I have witnessed an increasing trend where one family member will exert their will to the point that they are now the Captain of an empty ship. Everyone else grabbed a life raft and is madly paddling away.

Sometimes we need to get back to basics, and the most basic element of any relationship is communication. A brilliant and understandable approach can be found in the field of “NonViolent Communication” training. You can easily get the book on this and begin the journey towards healing the relationships in your life.

Number 2 in the Positive polarity represents the themes of harmony, balance, devotion, mutual support and divine alliance. In the Negative polarity it represents conflict, duality, and an immature, if not even childish, reaction to not getting one’s own way.

This emotional reactivity is the biggest problem on a social level throughout 2020. “You’re either with me or against me!” will be a very common stance. The ability to find or create a middle ground will be the tipping point between harmony or total breakdown and chaos.

And yet, there is actually another challenge that can outweigh the external duality. That problem is mental breakdown and imbalance. We are seeing a sharp increase in mental health issues in our society, and this is not good. The number 2 represents the balance of our two brain hemispheres working together in harmony. When we abuse or mentally pressurize the brain, trouble is just around the corner.

Keep a balance in your life between your responsibilities and what is now popularly called self-care. Self-care is the new prescription for well-being, and there is no way around this.

Get back to basics with your food, exercise, meditation, and social gatherings. You can’t get through this year flying solo, so reach out as best you can and participate with others. Try a class in rock climbing, pottery spinning, creative writing, improv theater, ethnic cooking, pastry baking, anything to get you out of the house and get involved!

“Don’t isolate and insulate yourself,” is a quote of Yogi Bhajan’s, and he was speaking specifically of the transition time we are now in on the planet. Another tip he gave is to include turmeric in your diet. It helps to balance the pressures in the brain and it can help people keep their mental equilibrium.

Equilibrium is the name of the game in 2020, and as number 2 also represents boundaries, don’t lose yours! The ability to say “No!” to that which is inappropriate can be the tipping point between taking the time to regenerate yourself or, having a nervous breakdown.

Developing intuition is the way to protect ourselves in the world, yet it can be difficult to be intuitive if we are ruthlessly addicted to fear, insecurity, anger, or substances. The meditation for healing addictions is a good one to practice this year. We are all addicted to something, and 2020 highlights these tendencies so they can be resolved.

The beauty of this practice is that it is easy to do, and also easy to teach beginners. You could be the saving grace of sanity and stability by sharing this meditation with a friend or family member.

Number 2 embodies the Negative Mind and a field of high sensitivity. We will find ourselves more sensitive to what is occurring in our environments, and decisions will need to be made as to whether or not it is healthy to remain there.

Lastly the number 2 is all about the cozy connectivity we feel with others and the Angelic realm. One of my all-time favorite songs is “I’ll Stand by You,” by The Pretenders. Sometimes I listen to this song and imagine an Angel sitting by me on the sofa and handing me a cup of tea. Then another Angel comes over and puts a cozy blanket over me, smiles, and says, “Nothing you confess would make me love you less.” It’s a good moment.

Let us all stand by each other at this time, holding hands and holding faith in the goodness and creative flow of Universe. Let us reach out to each other with a smile and a kind word, knowing it is just the right medicine to dispel the illusion of separation.

We are the Ones we have been waiting for; right here, right now, right on time in the Divine. Sat Nam and Happy New Year.

By Nam Hari Kaur

Beetroot 'Risotto' with Wasabi Cream

This is one of my favourite summer recipes. Its tasty, light and nourishing, and with the hint of wasabi it really spices things up a little.

Olivia x

Recipe from Love By Olivia

INGREDIENTS

WASABI CREAM
1 cup (135g/4.8oz) cashews, soaked (see page 12)
1⁄2 cup (125ml) filtered water
1 tsp wasabi powder
1 Tbsp rice malt syrup
juice of 1 lemon

BEETROOT RISOTTO
4 parsnips
2 large beetroots
3 Tbsp finely chopped chives 1 clove garlic, minced
1 tsp Himalayan sea salt
1 tsp freshly ground black pepper 1 tsp kelp powder
1 Tbsp miso paste
5 Tbsp sesame oil

GARNISH microherbs

METHOD

To make the wasabi cream, place all ingredients in a high-speed blender, and blend on high until smooth. Pour wasabi cream into a jug and set aside.

To make the risotto, peel the parsnips and beetroots, trim off the tops and bottoms and discard. Chop vegetables into pieces and place in a food processor. Process on medium until vegetables form a rice-like consistency, then place the ‘risotto rice’ into a bowl. Add the chives, garlic, sea salt, pepper, kelp powder, miso paste and sesame oil and mix thoroughly.

Place the risotto into short tumblers and press down firmly. Place your serving plate on top of the tumbler, and carefully flip so that the risotto falls onto the plate in a moulded form. Garnish with microherbs of your choice. Drizzle the wasabi cream around the outside of the risotto.

Serves 2

Why Every Stressed Person Should Try a Gong Bath

Why every stressed person should try a Gong Bath

When you are feeling stressed-out the best way to unwind and relax is a Gong Bath to let go of the tension from the body and mind. Gong meditation is a unique type of sound practice that creates vibrations to bring healing and therapeutic benefits to the body and the mind. Sound therapy has been used for a long time to bring healing to the body as disease comes into the body when we are vibrating at a non-optimal frequency. Gong sound therapy has been practised for thousands of years and belongs to one of the oldest Southeast Asian musical instruments. The origins may be traced back to the second millennium B.C. In Chinese history, gongs are mentioned around 500 A.D.

Gong bathing can help reduce stress and liberate emotional blockages. Scientific research suggests sound therapy prompts damage human DNA strands to repair themselves. Music therapy is the most mainstream form of sound therapy and been shown to relieve a number of health problems. It is now frequently offered in clinical settings like hospitals and clinics. The sound of the gong reaches the body on a cellular level encouraging integrated healing of the body, mind, and spirit. When the gong is played properly it produces a whole spectrum of harmonics that are based on pressure waves of sound, which vibrate the energy meridians in the body. The sounds of the gong can recalibrate the physical, emotional, and spiritual bodies, and raises the frequency of your electrical magnetic field (the aura) that surrounds your body.

A gong meditation is practised laying on your back and all you need to do is rest in a comfortable position with your eyes closed. The gong usually starts softly and progressively the volume increases. The gong sound is changed frequently to avoid producing a fixed monotonous rhythm. The first brainwave state to be reached is alpha. Alpha brainwaves are associated with creativity and feelings of relaxation. This state is followed by an influx of theta waves. Theta waves are associated with deep meditation, hypnosis, and REM sleep. The sounds from the gong can be very loud. The best way to embrace the gong is to surrender, relax, and let go. The gong is your guide and you will ride the waves of the sound current to a deep relaxing state.

Erin O’Hara, Founder of Golden Yogi

If you are interested in finding out more about Gong Baths, we have some exciting workshops coming up - including Gong Bath Training with Methab Benton.

GONG BATH & YOGA NIDRA WITH MEHTAB BENTON

Master Gong Practictioner Training

Maple Baby Carrots

These little carrots are wonderful for snacking on — they’re nutritious and taste amazing! They’re also great for entertaining and kids love them. I usually make up a batch on Sunday and leave them soaking throughout the week in the fridge. You don’t need to use baby carrots in this recipe; you can use carrot sticks or celery.

Hope you enjoy! Find more recipes over at Olivia Scott

INGREDIENTS

1 clove garlic
1 thumb fresh ginger
3 Tbsp maple syrup
1⁄3 cup (83ml) tamari
3 Tbsp extra virgin olive oil
25 baby carrots
1 cup Cashew & Capsicum Dip (optional, see page 126)

METHOD

Place all ingredients except carrots in a high-speed blender and blend until smooth. Place the carrots in a shallow dish or container, pour the mixture over them and massage with your hands. Leave to marinate for at least 3 hours. Serve on their own or with Cashew & Capsicum Dip. Store, refrigerated, for up to one week.

Vinyasa Demystified by Joan Hyman

Yoga is everywhere these days—in gyms, in parks, on streets, and, of course, in studios. One of the more common types of classes offered in any of these places is a plain old Vinyasa Flow. Regardless of how ubiquitous the style may be, it can be difficult to truly understand its subtleties.

The Basics

The definition of yoga is “to yoke,” to join together. The linking of the breath and movement was developed in the Ashtanga system taught by Krishnamacharya who taught the grandfather of Ashtanga Yoga, Pattabhi Jois. Ashtanga yoga is a set series of postures linked together that purify the system by creating heat or “tapas” in the body, which literally translates as “to burn.”

Vinyasa means “step by step” or “to place in a special way.” In a vinyasa flow practice, movement is linked with breath. The sequence and postures, however, may change from class to class, incorporating a more creative combination of postures. This process anchors the mind and creates a moving meditation known as flow.

Starting with Surya Namaskar A, a class will usually include nine postures linked together with breath. The point of this process is to help warm up the joints and spine, increase blood flow, and create a connection to breath and body.

From here, a series of standing postures are intertwined while Surya Namaskar is repeated in between. The postures are held for several breaths in order to warm up the legs and the deeper muscles close to the spine for postures like backbends and inversions. At the top of the class, often called the “peak,” you’ll experience more intensity. If the sequence is taught well, a teacher can lead students to this point in a fluid way, creating a profound shift in the way one feels. The sequence can also lead you into poses you never thought you could do—the heat that is created helps you peel away tension and helps to connect you to that blissful place inside.

The Landing

At the end of a typical vinyasa flow class there will be some type of cool down, to help students prepare to rest in corpse pose: savasana. This is when the body rests and the mind gets still, prepping us for meditation. This is also when the exquisite release is experienced in the body, mind, and spirit, and bliss can radiate through your being.

Vinyasa flow can be fun, invigorating, creative, and a journey into the unknown. I love teaching this type of class because of the creative element, and the unlimited postures that there are to explore. These practices are meant to be repeated so our minds don’t have to think and we can focus on how our bodies feel as we move from pose to pose.  Vinyasa flow can connect you to your spirit because of its meditative quality and the connection to the breath.

Pattabhi Jois often said, “step by step and all is coming.” Step by step we teach ourselves to stay in the moment, and experience change from a place of introspection that the breath guides us to. Only when we get out of our heads and into our bodies are we able to learn to flow with what the moment offers. This practice allows us to burn away the layers and congestion that block us from feeling our highest potential of love—including a deep self-love.

And that, ultimately, is what vinyasa yoga is all about.

—

Joan’s grounded teaching style creates space for students to deepen their personal journey while aligning with teachings of true yogic traditions. Joan frequently shares her insight on the subject of health and wellness in national magazines and blogs, including Elephant Journal, Mind Body & Green, Yoga Journal, ORIGIN Magazine and Women’s Health. She currently has a thriving career as a Wanderlust Senior Teacher (E-RYT500) and leads yoga retreats, workshops, and teacher trainings all over the world, while maintaining a full yoga class schedule in Los Angeles.

If you are interested in learning more about Joan’s Yoga Teacher Training here at Golden Yogi check it out here.

Heirloom Tomato Carpaccio

From The Raw Kitchen Cookbook by Olivia Scott

Heirloom Tomato Carpaccio

I adore this summer recipe! There’s nothing better than fresh, ripe juicy tomotoes enjoyed with a well seasoned guacamole. Feel free to add fresh mozzarella or some protein (I love adding pan fried Tempeh) to turn this into a delicious summer dinner.

Olivia x

Recipe from Love, By Olivia

INGREDIENTS

4 large heirloom tomatoes
10 cherry tomatoes
4 Tbsp extra virgin olive oil
2 tsp Himalayan sea salt
2 tsp freshly ground black pepper, plus extra to serve
flesh of 2 avocados
juice of 2 lemons

METHOD

Using a serrated knife or mandolin, cut heirloom tomatoes into thin slices. Arrange in bowls, layering colours. Slice cherry tomatoes and arrange on top. Drizzle olive oil and 1 teaspoon each of salt and pepper over the tomatoes.

In a separate bowl, mash the avocado flesh with lemon juice and 1 teaspoon each of salt and pepper. When avocado is thoroughly mixed, dollop 2–3 tablespoons into the centre of each dish. Serve with basil leaves and extra pepper, to taste.

Serves 2 as a main, or 4 as a side

The Power Of Mantra

The Power of Mantra

Mantras are sound projections that alter the thought patterns of the mind and the chemistry of the brain. The word mantra means “man” = mind, and “trang” = wave or projection. The power of the sound has a definite predictable effect on the chakras and the human psyche.

One of the most powerful tools we have for meditation is the power of using mantra whether it’s internal (silent) mantra in the mind or chanting aloud to create the sound vibration. Mantras are used to elevate and modify consciousness through the meaning and rhythmical repetition. The rhythm of the mantra allows the mind to come into the neutral meditative mind to change the thought patterns and break repetitive or negative thought cycles.

The use of mantra is known as Naad Yoga. It is based on the experience of how sound vibrations affect the body, mind, and spirit. Mantra works through the movement of the tongue on the meridian points. There are 84 meridian points located on the hard palate of the roof of the mouth - 32 pairs (64 points) on the hard palate surface directly behind and along the inside of the teeth and 20 points located in the curve on the central part of the palate. As we move the tongue to chant mantra we create a code that helps to change the thoughts and the mind. It is no different than a phone number - if you want to ring a friend you dial their number but if you ring any random number you will not be able to get hold of your friend. Mantra works in a similar way. The mantra that you chant works like a code on the upper palate of the mouth to stimulate the meridians to affect the energy flow in a particular way through the body and mind.

There is no system of nerve connections between sections of the brain but instead there is a neurotransmission of fluid. Different chemical liquids are excreted into different parts of the brain and messages are transmitted to different parts of the brain through fluids.

We can project the authentic self through the use of our word. Chanting mantras either silently or aloud is a conscious method of controlling and directing the mind. We create every word we speak and even every word we think. When we chant a mantra we choose to evoke the positive power in the particular syllables, rhythm, and frequent of that particular mantra. Simply by chanting mantra we are sending vibrations into motion that shall have the effect. For mantra, it does not matter whether we understand the meaning of the sound or not, as the mantra is the frequency of the sound vibration. By vibrating a particular combination of sounds you tune into various levels of intelligence or consciousness. We have the power to choose what we project and what we think. Through the use of mantra, the words, and the rhythm have an effect on our consciousness. 

“A person can tune his or her own consciousness into the awareness of that totality with the use of a mantra. By vibrating in rhythm with the breath to a particular sound that is proportional to the creative sound, or sound current, one can expand one’s sensitivity to the entire spectrum of vibration. It is similar to striking a note on a stringed instrument. In other words, as you vibrate, the universe vibrates with you.” ~ Yogi Bhajan

The Downlow on Kundalini Yoga with Yelena Bebich

A Q & A excerpt from Love By Olivia

How were you first introduced to Kundalini?

I had been practicing other forms of yoga for quite a few years when I first stumbled upon Kundalini yoga.  I remember my first Kundalini class clearly.  I walked in, newly separated from my then Husband.  Nervous system fried, I felt like my life was falling apart, desperately trying to hold myself together.

For the first time in months I found space between my anxious thoughts, and the music moved me.  So much so that I had a massive release of hot tears during the closing blessing song.  A breaking open, the energy that I had been holding down, in order to appear ok, made its way up and out. This was a major step in my healing, I began to feel the parts of me that had become numb.  The beauty of Kundalini Yoga is, once you commit to a regular practice, there is no escaping the transformation it brings.  

Why did you decide to become a Kundalini teacher?

When we begin own transformational journey and find the techniques that work for us, we very often hear the call to share these techniques with others.  I signed up for Teacher training earlier this year and the call to share has become undeniable.

What makes Kundalini yoga different?

Whilst the practice can be physically challenging, Kundalini yoga offers so much more than physical exercise.  It is also known as the yoga of awareness.  We use traditional Asanas (postures), Pranayama (Breath work), Mantras (Ancient Sacred Sounds), Mudras (Hand Gestures), Bandha (body locks), Drishti (eye focus) in every class.  The practice is done mostly with the eyes closed, to create connection to your inner self.  

Kundalini is one of the oldest forms of yoga, it has been practiced in India since 500 B.C.  Initially Kundalini Yoga was carefully handed down from master to disciple for centuries and kept very secret. It was never taught publicly until Yogi Bhajan challenged this secrecy and taught Kundalini openly to the public in 1969.  He knew it was the technology that was needed to help us with the challenges we would face in the transition to the Aquarian Age.

What exactly is Kundalini Energy?

Kundalini energy is “coiled” at the bottom of the spine, this Kundalini is the creative potential within each and every one of us.  Practicing Kundalini yoga brings that energy to life in the body.  

Kundalini yoga promotes self-healing by balancing the glandular system and chakras, strengthening the nervous system, increasing strength and flexibility to bring the body, mind and soul into alignment. Kundalini yoga is the practice of awakening to your higher self,  the practice brings this creative potential to life within us, so we can experience our highest destiny.  

What can you expect in a Kundalini Class?

Class structure:  There are ritual elements to every class, we begin with a mantra to tune us in, connecting us to the subtle wisdom of the universe and always end with a closing blessing song and the mantra ‘Sat Nam’.  This mantra means ‘truth is my identity’.  Each class is different with a Kriya / Yoga set and meditations for specific results.  The teacher will sit at the front of the class and give verbal instruction, you will never receive physical adjustments.  This practice is about connection to self, rather than having the perfect yoga form.  You will experience periods of effort, followed by deep rest.

What do you wear?

Kundalini yoga teachers wear white, clothes that are white and made of natural fibres have the ability to expand your Aura.  The teacher will cover their head to protect their crown chakra and keep their energy contained. Students can wear anything they feel comfortable in.

Why do we chant?

You will be invited to chant.  I encourage you to drop any self imposed limitations around singing in public and free your voice.  Chanting mantra has so many benefits including reduced stress, improved concentration and focus, lower heart rate, it helps to tune us inward, increasing our connection to intuition, it provides emotional release, reducing anxiety, it is a truly heart opening experience.  These Mantras are Ancient sound technologies, which each have specific results and will change your vibration.

What is the importance of breath in Kundalini?

In Kundalini yoga we have a strong focus on breathing and there maybe some breathing styles that are completely new to you.  We use long deep breathing among other styles. ‘Breath of fire’ is a very commonly used breath in Kundalini yoga, it is an energising breath powered by rapid, rhythmical abdominal contractions. 

How is meditation used?

We meditate in every class, but as we practice with the eyes closed throughout class, Kundalini yoga is meditative in it’s very nature. Kundalini meditation incorporates more elements than some other types of meditation, mantra, mudra, movement, and eye focus are often used.  I’ve had a lot of feedback from complete beginners to meditation, that these tools make it so much easier to focus and to go deeper into their meditation practice.

Yelena Bebich

About Yelena Bebich

I’m a Mother to two beautiful boys, a makeup artist with 14 years experience with an interest in simple, natural beauty rituals.  I’m a teacher and student of Kundalini yoga as taught by Yogi Bhajan and womens circle facilitator. 

I have had a lot of change in my life over the last few years and my own spiritual practice has been an anchor in the rough waters. Creating space for self care through my Yoga and ritual practice has been incredibly healing for me, my hope is to inspire others to create nourishing and sacred self care practices for their own wellness.

I am committed to following the path of self- acceptance, self-awareness, listening to my intuition and witnessing my shadow self with love.

I teach Kundalini Yoga on Thursday’s 6.30 - 7.45pm in Northcote Point on Auckland’s North Shore.

I also host a once a month Women’s Moon Circle near the new moon. Join the private group ‘The High Priestess Moon Circle’ on Facebook to find out more.

Check out my Instagram @yelenabebich and my soon to be released website for Kundalini yoga and Moon Rituals www.yelenabebich.co.nz