DEDICATION

Thisbookisdedicatedtoyou,yourbrother,yourdad,yourboyfriend,yourgrandpa,yourteacher,yourmate,yourhomie,yourBOYSandanyguyreadytostepintoamore

mindfulwayofliving.

Nowisthetimetobegin.

boysofyoga.com@boysofyoga

CONTENTS

COVERTITLEPAGECOPYRIGHTDEDICATIONFOREWORDABOUTBOYSOFYOGAINTRODUCTION

01THEPRACTICEWhatIsYogaAllAbout?

02JUSTBREATHEYou’reOneBreathAwayFromCalm

03WHATGOESWHERE?LearningTheBasicsAndHowToGetStarted

04INSIDEOUTIt’sNotAWorkOut,It’sAWorkIn

05KILLTHEEGOKindnessHasNoEnemies

06DON’TFIGHTTHEFEELINGRedefiningManly

07SITDOWN,BEQUIETTurnTheVolumeDown

08ACTIONSVSREACTIONSWhatIsAnAction?

09RIGHTANDLEFTNotRightAndWrong

10PRIORITIESGetThemStraight

11THEFUTUREISNOWIfNotNow,When?

LISTOFSEARCHABLETERMSABOUTTHEAUTHORTHANKYOUSABOUTTHEPUBLISHER

Foreword

Tomyson,andalltheboysoutthere.Whenyouwereyoungeryouwereajoytobearound.Asyougotolderthere

weretimesyourmotherandIthoughtotherwise.Butitdidn’tmeanweeverstoppedlovingyou.Youwerejustgrowingupandfiguringoutwhoyouwantedtobe.

Intheyearsthatfollowedyouwereeagertolearnmore:aboutyourself,yourfamily,yourhome,yourcommunityandhowlifeworkedwhenyouhadalittlemoretimetoexperienceit.Thereweregoodtimes,andtimesthatdidn’tgoexactlytoplan.Andthat’sok,it’showlifeissupposedtobe.

Parentinginanyformisnotaneasyjoband,likelife,thereisnoroadmap.ButIthinkwedidalright.Ourapproachwassimple;weencouragedyoutohaveanopenmindandabigheartandtounderstandthattheworldisafarnicerplacewhenit’sgreetedwithahugorahighfive.Asyourparents,weshowedyoulifethroughthelensofourfamily,butallowedyouthefreedomtochoosehowyouwantedtoliveandwhoyouwantedtobecome.

Weraisedyoutoknowthatyouarealwaysmorethanenough.Wearefromadifferentgeneration,andourgreatestfearwasthatyouwould

enduptoomuchlikeus–outdated,behindthetimesandwithanunwillingnesstolearnandgrowwiththeever-changingworld.

Alwaysremembertotakerisks,tellpeopleyoulovethemandsayitlikeyoumeanit.You’veonlygotoneshotatthisthingcalledlife–makesureyouliveittothefullest.

Mywishisthatthisbookopensthemindsofmoremenofallagestotaketothemat,tobecomeyogisofthefuture,fortheirowngoodandwellbeing.Sinceyoustartedyoga,I’velearnedthatit’snotacasualpastimeandit’snotjustsomethingtomakeyoumoreflexible,orcalmyourtemper;it’sthefullpackage–alifestyleandawonderful,fulfillingandhealthywayofliving.

It’ssomethingIwishIhadknownmoreaboutwhenIwasyoungerandI’msureyourmotherwouldagree.

I’mextremelyinspiredbywhatyoudo,whoyouhavebecomeandyourwillingnesstoalwaysstaytruetoyourintentions.Nevercompromiseonthe

willingnesstoalwaysstaytruetoyourintentions.Nevercompromiseonthethingsthatmakeyouhappy,justkeepsmilingandenjoytheride.

Lotsoflove

Dad

P.S.Don’tforgettocallyourmum.

(GrahamC.Wong,SantaMonica,California)

YancyScottSchwartz

AboutBoysOfYoga

TomostguysyogaispinkLycraandveganchicks.It’sbreathingdeeplywhiledoingposesnamedafteranimalsandfeelings.It’sdoneindimlylitroomswithcandlesandincense,followedbygluten-freecupcakesandkalesmoothies.Andifthat’syourmentality,thenyou’renotalone.

Butitdoesn’tmeanyou’reright.Therealpracticeofyogaisworkingin,notworkingout.Thereisalotmoretoitthanjustmakingshapesonthemat,andovertimethebodywillgetstrongerandmoreflexible,themindcalmeranddailylifewillfeelalittlelesschaotic.Yogacangiveyouthephysicalworkoutyouwant,butgodeeperandyou’llrealiseit’ssomuchmore.

‘SMASHTHESTEREOTYPEANDGETMOREGUYSONTHEMAT’

Unfortunately,thesedaystheperceptionisstillone-dimensional.MagazinepagesandInstagramfeedsarefloodedwithbikini-cladgirlsonthebeachinallkindsofacrobaticposesreminiscentofthecircus.Isthisyoga?Yes,butit’snotthefullpicture.Takeonestepbackandwidenyourperspectiveandyou’llseethereisawholeotherbreedofyogioutthere,theBOYS,inspiring,teachingandlivingyogaintheircommunitiesallaroundtheworld.

ThisisBOYSOFYOGA,theuncelebratedminority.Aprojectaimedatsharingadifferentsideoftheyogacommunityinanauthenticandunfilteredway.

Whatstartedasacasualconversationaboutguysbeingunder-representedinthemodernyogacommunityhasturnedintoamovementtochallengethewayweviewandpractiseyogaintheWesternworldtoday.

Theaimissimple:smashthestereotypesofyogaforguysandsharethebenefitsthatthepracticeoffersbothonandoffthemat.

Withinspiringstoriesandexperiencessharedbymaleyogisfromaroundthe

Withinspiringstoriesandexperiencessharedbymaleyogisfromaroundtheworld,thisisamovementtochangetheworldforthebetter.It’sprettysimple:yogaisgoodforeveryoneandthebenefitsareundeniable.

Nowisthetimetogetinvolved.

Findoutmoreatboysofyoga.com@boysofyoga

Introduction

Hi,I’mMichaelJamesWong.GlobalYogi,WellnessWarriorandfounderofBOYSOFYOGA.

Butbeforeallofthis,IwasjustaboywhowasborninNewZealandandgrewuponthebeachesofSantaMonica,California.IwasfromaplacenoonehadheardofuntiltheLordoftheRingsmoviesand,growingupasanimmigrant,Ijustwantedtofitinandbelong.

InthosedaysmostoftheotherkidsthoughtNewZealandandMadagascarwerethesamecountry(remember,thiswasbeforewifiandFacebook).Onagoodday,theyassumedNewZealandwaspartofAustralia.GrowingupinLA,somekidslookedatmeasifIwasfromadistantplanetandteasedmebecauseIhada‘residentalien’cardinmywalletthatmymommademecarryaroundtoproveIwasallowedtoliveintheUS.

Atthetime,Ilackedconfidenceandidentity.Iwasn’tAmerican(Ididn’tgetmycitizenshipuntilIwas16)andIdidn’tfeelKiwi(Ididn’thavetheaccentandonlyvisitedonceayearduringtheholidays).I’malsoChinese-Asian,somethingthatIbattledwithgrowingupbecauseitmadelifemoreconfusing.Ihadthesurname,butnotiestothecultureorcountryotherthanweekenddinnersandselectcolloquialisms.Iwasabitfromeverywhere,andatthetimeIfeltlikeIdidn’tbelonganywhere.Asakidthatwastough.ButlookingbackIcanseethatitmademewhoIamtoday,andhasallowedmetolivethelifeIhavenow.AndforthatI’mforevergrateful.

Ihadaprettytypicalchildhoodinaliberalprogressivecity…playingsports,beingthedrummerinaband,becomingaBoyScoutandlivinglifeinshortsandat-shirt.I’mluckytohaveanamazingfamilywithsupportiveparentswhohavealwaysbeenthereforme,nomatterwhat.MyparentsmovedustoLAearlyinthe1980sbecauseofwork(mydadwasthegeneralmanagerofCanterburyofNewZealandbackthen)andinthoseearlydayswhenwehadjustmovedtotownIdidn’thavealotoffriends,sofamilylifewaseverything.

MydadcoachedsoccerandhenevermissedagameorschoolfunctionandtothisdayisstillapillarintheSantaMonicasocialandsportscommunity.My

tothisdayisstillapillarintheSantaMonicasocialandsportscommunity.Mymomisthefamilyrock–kind,thoughtfulandcompassionate.Shetaughtmehowtocook,beagentleman,respecteveryoneandseethegoodinpeople.Idon’tthinkshehasevertakenanightoff,shereallyisthebestmomintheworld(inmyhumbleopinion).

Iamthemiddlechildofthree.Ihaveanolderbrother,Andrew;hewastheguyyoualwayswantedonyourside,notbecausehewasatoughguy(thoughhefrequentlyremindedmegrowingupwhowasincharge),butbecausehe’sloyal,trustworthy,honestandkind.Igivealotofcredittohimformeturningoutanokhumanbeing.Mylittlesister,Nicole,isthefamilysuperstar;straight-Astudent,artist,creativeandDaddy’slittleprincess.Eventothisdayshestillputsherolderbrotherstoshameandweexpectnothingless.

Afterhighschool,IwenttotheUniversityofCalifornia,LosAngeles(UCLA)onamusicscholarship,butlatergaveitupandinsteadgraduatedwithadegreeinSociologyandthestudyofhumanbehaviour.ItwasclearevenbackthenthatIenjoyedimmersingmyselfinthestudyofreallife,ratherthannotesonapage.

Myjourneywithyogastartedaround2005anditchangedmylifeforever.DespitegrowingupinLA,yogawasn’tpartofmyvocabularyuntilmyearly20s.WhenIstarted,Istartedreluctantly.Afewfriendsdraggedmetothatfirstclassanditfeltawkwardandintimidating.Ijustwasn’tanygoodatyoga,andtheproblemwasIthoughtIwassupposedtobe.TouchingmytoesisanabilitythatcomesandgoesdailyandI’mcertainmyfootwillneverreachbehindmyhead,butthat’snotreallythepoint.Yogahasalwaysbeengreattokeepmefitandflexible,butthebenefitsarefargreaterthanjustthis.Yogachanged,andsaved,mylife.

‘YOGACLEANSEDME,SHAPEDMEANDGAVEMESOMETHINGTOBEINSPIREDBY’

Yogagavemepassionandperspective,somethingI’dneverhadgrowingup.Ilivedinabubble;parties,latenights,alltheglitzysuperficialitythatcomeswithgrowingupinLA.Myrealitywasskewedandmyegoover-inflated.IcanhonestlysayI’mnotsurehowIwouldhaveturnedoutifIhadn’tstumbledintothatfirstclassatCityYogaonFairfaxAvenue.

Yogacleansedme,shapedmeandgavemesomethingtobeinspiredby.Theasana(thephysicalpractice)committedmetoadailydoseofstrength,flexibilityandmobility;itgavemeachallengethatIcouldn’ttalkmywayoutof.Thesedays,thispartofthepracticeremindsmehowluckyIamtobeabletotiemyownshoes,pickupandplaywithmyniece,Koa,andwalkawayfromthingsthatdon’tservemylife.

MichaelJamesWong©NikiPriest

YogagavemepeaceinawayIdidn’tevenknowIneeded,thekindthathelpedmebattlemydailyinsecurities.Evenmore,yogahelpedtocalmthechaosinmymind,managemypersonalanxietyandperceivetheworldfromakinderpointofview,onedayatatime.

Throughthepractice,I’vestartedtoslowdown.I’mquieternowthanIusedtobe.Ienjoythesilence.Beyondanythingelse,yogahasgivenmespace,

tobe.Ienjoythesilence.Beyondanythingelse,yogahasgivenmespace,somethingIneverknewwaslackinginmylife.Yogahelpedmetofindconfidenceinmyselfonandoffthemat.Thosefirstfewyearsofdedicatedpracticeallowedmetorealisethatlifewasn’tallaboutbeingcool.

‘YOGAHELPEDTOCALMTHECHAOSINMYMIND’

Attheageof25IlefttheUStotraveltheworldandexperiencealittlemoreofwhatlifehadtooffer(totheanguishofmymother,I’veyettomovebackhome).Sinceleaving,I’vesplitmytimebetweenSydneyandLondon,gettingmypassportstampedinasmanyplacesaspossibleontheway.

AndI’mstillgoing.I’vebeenteachingyoga,modernmindfulnessandmeditationforthepasttenyearsandIamblessedtohaveanamazingcommunityofyogis,teachers,studentsandfriendsallovertheworld.

MichaelJamesWong©NikiPriest

MichaelJamesWong©NikiPriest

Igivecredittomyparentsformydiverseupbringingandthetrustandfreedomtheyallowedmetocontinueexploringtheworld.

I’mgratefulforallthechoicesIhavemadetogetmetothispointinmylife.Ialwaysthankmyparentsforshowingmetheworldthroughtheireyes.I’vebeenluckyenoughtobeanimmigrantmywholelife.Iwasraisedtorespecteveryonefromeverywhere,becauseIwaswelcomedeverywhere.Homehasalwaysbeenwherefriendsandfamilyare,andthesedays,nomatterwhereIgoI’mhome.

ThisismelivingmyYoga.

TheBeginning

BOYSOFYOGAisaprojectinspiredbytheglobalcommunitythatexistsandthrivesallovertheworld.

Theaimistoshareandconnectwithmaleyogisaroundtheworldtohelpwidenthecommonperceptionofthepractice,andultimatelymakeyogamoreaccessibletothemalemassive.It’saboutstartinganewconversationaboutyoga,andtochangethewayguysseeittodayintheWesternworld.

Thegoalissimple:smashthestereotypeandgetmoreguysonthemat.Eventoday,yogaisstigmatised.Itisstillseenassomethingforthegirls–

yoursister,yourgirlfriend,yourmumandtheirfriends.It’seasytoseeonsocialmediaandinWesternmediathatyogaisafemininepastime.Butdidyouknowthatyogawasoriginallyjustformen?

Regardlessoftheoldwaysorthenewstereotypesthetruthis,yogaisgreatforeverybodyandeverybody.Itsbenefitsareundeniable,andithasnogender,colour,race,ageorphysicalrequirement.

Yogagivesyouwhateveryouneed.Itcanmakeyousweatandchallengeyourbody;itcanalleviatepain,tensionortightness;itcancalmthemind,easeanxietyandchangethewayyouseetheworldaroundyou.Yogaisn’tjustathingyoudoonthematforanhouraday;it’salifestyle,aphilosophyandawaytoconnecttoourselves,toeachotherandtheworldwelivein.

WhenIstartedBOYSOFYOGA,Ineverthoughtitwouldturnintoaglobalmovementofthismagnitude.IthasbeenanamazingjourneyandoneI’mcontinuallyinspiredbyeverysingleday.

‘YOGAISGREATFOREVERYBODYANDEVERYBODY.THEBENEFITSARE

UNDENIABLE’

Thisbook,likemyteachings,issimplytosharemyownexperiencesina

Thisbook,likemyteachings,issimplytosharemyownexperiencesinawayIbelievetobetrueandtotranslatethewisdomofthepracticeIhavelearnedovertheyearsinawaythatiseasytodigest.Ihopethisspeakstoyou,justlikethepracticedidtomewhenIstartedyoga.Thereisnothinginthisbookthatsayswhatisrightandwrong.Itismerelyideas,considerationsandmyexperiences.AllthephotosandwordsaremyownandallthestoriesbelongtotheBOYSthathavejoinedmeinhelpingtosmashthestereotypeofyogathatpersistsintheWesternworld.Frompro-surferstoDJs,stay-at-homefatherstoindustryexecutives,graphicdesignerstoplumbers,alltheBOYSinthisbook,andsomanymore,comefromallwalksoflifeandfromallaroundtheworld.Yogadoesn’thaveatype–itjustis.

Lefttoright:DustinBrown,MichaelJamesWong,BennyGould

Thisisabookwithpurpose:togetmoreguysontothematthrougheducationandcommunicatingthevalueofyoga.Inthesepagesyou’llfindtechniquesaboutwheretostartandhowtogetgoing,andkeepgoing.

Weallknowaguywhoneedstostartyoga.Ormaybeyouarethatguy.Thebiggestissuewehavewithyogatodayisn’tthepractice,buttheworditself.Forthosejuststartingout,orthosenotquitereadytostart,knowthatyogawillbenefityourlife,youjusthavetobereadyandwillingtogiveitatry.Andifyou’vemadeitthisfarbypickingupthisbook,you’vealreadydonethehardestpart:you’vestarted.Takingthefirststepisalwaysthetoughestpartofdoinganythingnew.

Mybiggestwishisthatthisbookhelpsgetyouoryourbrother,boyfriend,dad,workcolleague,scepticorwhoeverontothematforthefirsttime.

Theyogawilldotherest.

‘YOGAWILLBENEFITYOURLIFE,YOUJUSTHAVETOBEWILLINGTOGIVEITATRY’

FrontRow:JohnnyVasilj,AdamWhitingBackRow:BennyGould,AnwarGilbert

WhatIsYogaAllAbout?

Weliveinaworldthatisalwayson–online,onloud,onshow,onhighalert.Intoday’ssociety,we’reoverloadedwiththingstodo,meetingstobehad,callstobemadeandcoffeestobeshared.Wethriveonbusyschedules,busylivesandjusttheideaitselfofbeing

thriveonbusyschedules,busylivesandjusttheideaitselfofbeingbusy.Wetalkmorethanlisten.Wespeedupwithouteverthinkingaboutslowingdown.We’vebecomeaccustomedtothinkingthatthisishowlifeismeanttobe.

Butagrowingnumberofusarestartingtoseethatmaybeit’stimetoturnthevolumedownandstepintosomethinglesschaotic.

OverthepastdecadeyogahasbecomeincreasinglypopularintheWesternworld.ThesedaysitfeelslikethereisayogastudiopoppinguponeverystreetcornerandprettysoontherewillbemoreofthemthanStarbucksbranchesinAmericaalone(wecanonlyhope).Lookaroundandyou’llseethatyogaisnowinthemainstream,helpingleadthewellnessrevolution,andit’sabouttime.Theworldisstartingtowakeuptothebenefitsofthepracticeandamoremindfulwayofliving.Butdon’tbefooledintothinkingthatyogaissomenewfad.Yogahasbeenaroundforthousandsofyears,andit’llbearoundforthousandsmoretocome.Rightnow,asyogaenjoysitsplaceinthezeitgeist,it’sagreattimetopayattentionandgetstarted.

It’shardtomisstheconversationbecauseitiseverywhere:yogaismindfulmovement;itisfunctionalmobilityforourbodies;itiscalmingforourminds;itiseverythingwewantandneedittobe.Thisallmightsoundtoogoodtobetrue,orcomecloakedinlanguageyoufindunfamiliar,butgettingstartedismucheasierthanyoumightthink.

Youmightnotrealiseit,butyou’reprobablyalreadydoingit.

ScottSchwenk

SoYouSayI’mAlreadyDoingYoga?

Aschildren,mostofusspentourtimeplaying,runningaroundandgettingdirtyintheoutdoors.Wedidn’ttakelifetooseriously.Weactedthefoolandlikedtohaveagoodtime,nomattertheconsequences.It’salsolikelythatwhenwegotangryorfrustratedourparentstaughtustotakeafewdeepbreathstocalmdown(usuallyafterbeingsenttoourrooms).

Thisisyoga.Youjustmighthavebeencallingitbyadifferentname.Thinkbacktowhenyouwereyounger.Youplayedfootball,basketball,

hockey,rugbyorsomeothersport.You’dwakeupongamedayandheadtothefieldreadytoplay.Butwhenyougotthere,youdidn’tjustrunonthefieldandjumpstraightin.It’slikelyyoustartedwithateamtalk,amomentwhenyoualignedyourfocusandtalkedaboutintentions,suchastryingyourbestandworkingtogether.Youdidafewstretches,nothingtoovigorous;justafewminutestowarmuptheentirebody,becomeawareofthemomentandmovesimply.

simply.Thisisyoga.Youjustmighthavebeencallingitbyadifferentname.

DavinJones

‘THISISYOGA.YOUJUSTMIGHTHAVEBEENCALLINGITBYADIFFERENTNAME’

Orwhenyouwakeupathome,readyforthedayahead,youdon’tjustpopupfromthemattressandrunoutthedoor.It’slikelyyoutakeamomenttostretchthearms,movethebodygently,rollouttheneckafewtimesandeaseyourselfintotheday.

Thisisyoga.Youjustmighthavebeencallingitbyadifferentname.Trytorememberatimerecentlywhenyou’vebeenangryorfrustrated.It

mightbewhensomeonecutyouoffontheroadoryoudidn’tgetthejobyouwantedoryournext-doorneighbourdecidedtothrowapartyonaweeknight.Youmayhavewantedtoscreamoutafewchoicewordsorthrowyourmiddlefingerintheairinprotest.Butyoustopped,tookabreath,chosetobethebiggerpersonandjustletitgo.

Thisisyoga.Youjustmighthavebeencallingitbyadifferentname.Physically,yogaisadynamicstretchingofthebody.Offthemat,it’snot

takinglifetooseriously;it’sslowingdown,takingdeepbreaths,fightingfrustration,keepingalevelhead,calmingthemind,easingsocialtension,livinginthemoment,strengtheningyourfocus,enhancingyourrelationships,learningtocommunicate,dealingwithstress,overcomingchallenges,livinginthenow,payingattentiontowhatyou’redoing,caringdeeplyandtakingthetimetobreathe.

Ifyoucanrelatetoanyoftheabove,thenyou’realreadydoingyoga.Youjustmighthavebeencallingitbyadifferentname.

WhatDoesYogaActuallyMean?

Specifically,yogameans‘union’.ItistranslatedfromtheclassicalIndianlanguageofSanskritas‘yuj’,or‘yoke’,likethatwhichisusedtoconnectanoxtoacart.InWesterntranslation,yogaisaconnection:toourbodies,mindsandbreath;toeachotherandtheworldaroundus.

Sotopractiseyogaistoconnect,onalllevels.Ifyou’reonthemat,connectwithwhatyou’redoingandhowyou’rebreathing:everyactionandpose.Don’tjust‘do’theposes.Feelthem.Noticethedetails–push,pull,groundandlift–feelthemusclesengage,feelthefloor,feelitall.Connecttoeverybitofthebodyinaction.It’softensaidthatyogaonthematismeditationinmotion.

Ifyou’reoffthemat,connectwiththeconversationyou’rein,putyourphonedownandpayattention,bemindfulinyouractions,acknowledgeyourfeelingsandemotions,benicetoothers,listenlikeyoumeanit,stoptalkingsomuchandtreateveryoneyoumeetwithkindness.

Thisisyoga.

TravisEliot,LosAngeles

‘Yogaisfreedom.Everyhumanbeingislookingforfreedom.Somedoitthroughnegativemeansandothersdoitthroughpositivemeans.Butweallwanttobefree.Andyogahelpsusachievethis.’

JoshBlau,Melbourne

‘Yogaisunion.Purebliss.Happiness.Awaytobeatpeacewitheverythingthatishappeningaroundyou.Calmintheeyeofthestorm.’

UdeOkoye,London

‘Yogaisthethingthatbringsmetothepresent,intoaplaceofappreciationfor

‘Yogaisthethingthatbringsmetothepresent,intoaplaceofappreciationforthatmoment.Forme,it’sacure-all.Ifyouhaven’tdoneit,youshouldtryit.’

VictorChau,HongKong

‘Yogaisliving,being100percentaware.’

KyleGray,Glasgow

‘Yogaisthepracticeofknowingyourself.’

EricErnerstedt,Sweden

‘Yogaistakingresponsibilityforyourhappiness.’

OctavioSalvado,Bali

‘YogaisthegreatestwaytorefinemyauthenticityanddiscoverwhoIam.Itistheultimatebattleground.Itisnotaplacefortheweakofheart;it’sfartooconfrontationalforthat.’

AdamHusler,London

‘Yogaisthepracticeofself-enquiry,throughthecontrolofmovementandbreath.Itisanentirelysubjectiveexperience.’

breath.Itisanentirelysubjectiveexperience.’

MEETTHEBOYS

JASETEPATU

NEWZEALAND

WORDSMITH.WARRIOR.P.L.A.Y.ER.YOGI.

What’syourstory?I’mfromhumblebeginnings.Iwasraisedwithmyyoungerbrobymygrandparents.MyparentssplitwhenIwastwoyearsold.Ionlymetmymumin2014.Notknowingyourrealparentscreatessomeprettydeepself-belieffromayoungage.IwasraisedinboththeMāoriandAnglo-Saxonways,asmygrandparentswerenativespeakersandsteepedinthetraditionalwaysofourindigenouspeople.Iwasencouragedtotryanythingandeverything.My‘A-type’personalitymeantIachievedquitealotatayoungage.IrepresentedNewZealandinthreesportsandwonascholarshiptoschool.

Allofthoseachievementsleftmeexhausted,though.Irememberbeingatmy40thbirthdayandmyfriendsaidtome,‘Whatareyougoodatnow?’IrealisedIhadbeenDOINGliferatherthanBEINGit!TwoyearslaterandI’menjoyinglifemuchmore,havingtakenmyfootoffthepedal–moreyinandlessyang!

Whatdoyoumostvalueinothers?Iadmire‘presence’inaperson.Thattomeistrueconnection,trueyogaoffthemat.PleaseputyouriPhone/iPad/laptopdownbeforeyoutalktome.Iwillgiveyoumyfull

attentionifyougivemeyours.

Whatwouldmakeyouskippractice?IftheAllBlacksareplaying,I’mout.I’minfrontofmymate’sbigscreen,losingmyvoice,yellingthehousedown–shameless!

Whatadvicewouldyougivetosomeonesteppingontothematforthefirsttime?Breatheanddropthejudgement.Welandonourmatwithsomanyexpectations–ofourselves,oftheteacher.Oncewedropthejudgement,weareabletobecompletelyinthebodyandbreath.

Whichposedoyoureallyhate?Gomukhasana(CowFacepose).TryingtowrapthesebigMāoriRugbylegsintothatpostureisnotideal.

Peoplethinkthat,asaguy,I’llbelessinterestedinthetraditionalphilosophiesandpreferdoinghandstands.WhenIspeakabouttheGitaorPatanjali’sSutrasorteachaYinclass,peopleleanintolistentowhatIhavetosay.There’smoretothisguythanmytattoos,muscles,handstandsandsplits.

@warriorjaseReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

LESLEVENTHAL

CALIFORNIA

PAININTHEASS.CHURROEATER.SPORTSJUNKIE.YOGI.

What’syourstory?I’mofficiallyagypsynomad–I’mAmericanandItaughtinSanFranciscoforadecadeandthenBaliforoverthreeyears,andnowI’mteachingalloverthisamazingworld,fromAustraliatoEuropetotheMiddleEast–placesthathavesmallcommunitiesandneedtheyogaaswellasthosecrazy,largefestivals.

Whatdidyouwanttobegrowingup?Agold-medal-winningOlympicswimmerbecauseIwasgoodatitandIwasraisedtobelievethatwinningequalshappiness.

Whatdoyouvaluemostinothers?Thetruth–itdoesn’twasteanyone’stime.

Whatdoesamaleyogilooklike?Likeeverymanthatwalksthisearth.Guysdon’tdoyogabecausetheythinkit’slightandfairy.Notwithme.We’regonnadigdeeper.That’swhatwecomefor,tojourneytothoseplaces.

Whatarethebiggeststereotypesaboutguyswhodoyoga?Thatthey’re

onlygoodifthemanbunlooksjustright.YogarelaxesallthoseexternalexpectationsaboutwhatIshouldlooklikeorsoundlikeasamandoingyoga.

Whatwasthebiggestchallengewhenyoustartedthepractice?Iwassmokingagain.Ididn’tlikewhoIwas.IwasbackoutdrinkingandusingwhenIfoundyoga.Mynegativebodyimageandself-consciousnesswereraging.So,mybiggestchallengewasjusttostayaliveandnotdofurtherharmtomyself.I’vehadsomebrusheswithsuicideandthiswasnotahappytimeinmylife,andthegiftandthechallengewasthattherewasnooneformetolayblameon.

Thereishope.Transformationispossible.ButIcan’tjustprayforGodtodothatforme.Ihavetoputinthework.

@lesleventhalyogaReadmoreatboysofyoga.com@boysofyoga

UdeOkoye

You’reOneBreathAwayFromCalm

Didyouknowthattheaveragepersontakesbetween12and20breathsaminute?Overthecourseofaday,that’s17,000–30,000breaths.That’salot.

Webreathewhenwesleepandwhenweeat.Webreathewhen

we’reonthebusandwebreathemorewhenwe’rechasingit.Aslongaswearealivewearealwaysbreathing.Buthowoftenarewereallythinkingaboutit?

‘ONEDEEPBREATHCANHELPALLEVIATEAWHOLEWORLDOFCHAOS’

Howoftenarewegivingourbreaththeattentionitdeserves?Breathingisautomatic.Itjusthappens.Sure,it’skeepingyoualive,but

that’snobigdeal,right?Theamazingthingaboutbreathingisthatwhenyouchoosetofocusonit

andtakethetimetonoticeit,yougetsomuchmoreoutofit.Somaybeit’stimetostartpayingmoreattentiontothebreath.

Wecanallrelatetotimesinourliveswhenthingshavegottenabitmessyoroutofcontrol,andthesearethetimeswhenthebreathisourbiggestasset.Onedeepbreathcanhelpalleviateawholeworldofchaos.

WhenIwas18,IwaslivinginLosAngelesandIhadaskedmyfriendBrandontoteachmehowtodriveamanualcar.Drivingmanualwasn’tacommonthinginLAwhenIwasgrowingup,soIwantedtolearn.FromthemomentIgotin,itfeltliketherewaswaytoomuchgoingon:threepedalsformyfeet;onehandonthesteeringwheelandtheotherhandonthegearstick.Ihadtolookwithmyeyes,listenwithmyearsanddealwithaboutahundredandoneotherthingsgoingonaroundmeontheroad.Itwascompletechaos.

Butinoneofthosefirstlessons,Brandonsimplysaid,‘Ifyouputyourfootonthebrake,nomatterwhatelseishappening,thecarwillslowdownandeverythingwillbeok.Thenyoucandecidewhat’sbestfromthere.’FifteenyearslaterandI’veneverforgottenthis.

Andthat’showthebreathworks.Nomatterthechaosthat’saroundyou,justrememberthatifyoustopandtakeadeepbreath,everythingwillslowdown.Thenyoucandecidewhat’sbestfromthere.

TheBreathIsLife.RespectIt.

Whenusedwiththerightapproach,thebreathhasthepowertocalmourminds,easeouranxietyandappeaseouranger.Thebreathistransformational,andthebestthingaboutitisthatit’salwaysthere(andit’sfree!).

Thebreathgivesusthesupporttodothethingswewanttodoinourlivesanditwillneverletyoudownifyougiveittherespectitdeserves.

I’vebeenlucky(orunlucky)enoughtoknowthevalueofthebreathsinceIwasveryyoung.I’masthmaticandIcarryaroundalittleblueinhalerthathelpsrelievemyairwayswhenIhaveanattack.I’vehadtroublebreathingsinceIwasveryyoung,andtherearetimes,eventoday,whenIliterallycan’tgetthebreathin;asimpleinhaleandexhalefeelslikeI’msuckingapeanutthroughabendystraw.Unlessyoualsosufferwithasthma,you’llneverknowthefearthatcomeswithsimplytryingtobreathe.

Forme,breathingisnotsomethingtotakelightly.(Thesadparthereforalltheasthmaticsreadingthisisthatthereisn’tamagicmomentcomingupwhereIsay,‘Andyogawillcureyourasthma!’)However,overtheyearsyogahasgonealongwaytohelpingmecontrolmyanxietyaroundit.Thebreathisatoolthatcanphysicallycalm,emotionallyeaseandspirituallyinvigorate.Youjusthavetoknowhowtouseit.

Rememberthatbreathingissimple:it’saninhaleandanexhale.Approachingeachandeverybreathoneatatimeremindsustoliveinthenow.Yogiswillsaythatlifeonlyexistswithinthespaceoftheinhaleandexhale,andtoignorethisistoignoretrueliving.Sothelongerthebreath,themoreweareputtingintoliving.

Mostofusforgettovaluethebreath.Itbecomesanafterthoughtandoftenwedon’thonouritspurpose.Alackofintegrityinthebody,muchlikethebreath,willonlylessenitsbenefittoyourlifeandthethingsyouwanttodo.Don’twaituntilit’scompromisedtoprioritiseit.

JakePaulWhite

GoDeep,GoSlow

OmarSultani

‘Takeafewdeepbreaths…’Ibetyou’veheardthisphraseonceortwicebeforeinyourlife.Maybeyour

otherhalfsaidittoyouaftersomeoneroyallyscrewedyouover.Maybeyourcolleagueshavesaiditafteryourmanageryelledatyouunnecessarily.

Takingadeepbreathhasimmensevalue.Itcanbelikeawarmandcomfortinghugyoudidn’tknowyouneeded.It’sthesupportyouwant,thespaceyouneedandthepermissiontoknowthateverythingisgoingtobeok(andtheworldwillnotend).

Inyogathebreathiseverything:it’sthefirstthingwedoandthelastthingweletgo.Weleadwiththebreathinthefirstpose,thelastposeandeveryposeinbetween.

HowToTakeADeepBreath

Doyouactuallyknowhowtotakeadeepbreath?It’sfunnyhowweallhaveatendencytosay,‘OfcourseIdo.’

It’sfunnyhowweallhaveatendencytosay,‘OfcourseIdo.’Buttobehonest,Ididn’tuntilIwastaught.ThetruthwasthatI’dnever

reallythoughtthathardaboutit.DoIopenmymouthorkeepitclosed?DoIfillupmybellyormychest?Howslowis‘slow’fortheinhaleandfortheexhale?Theseareallquestionsmanyofusaskwhenwereallythinkaboutit.Forme,Ibelieveslowisthewaytogo.Slowingdownthebreathgivesyou

timetoappreciatetheinhaleandexhale,thequalityofbreathanditsvaluetoeverymomentofyourday.Inyoga,likelife,firstwebreathe,thenwedoeverythingelse.

Regardlesswhichtechniqueyouchoosetouse,everybreathyoutakehasfourparts.

Thefirsttwoareeasy.

Part1:Theinhale.Theairentersthebodythroughthenose.

Part2:Theexhale.Theairexitsthebodythroughthenose.

Thelasttwoarealittlemoresubtle.

Part3:Thespaceatthetopoftheinhalewherenomorebreathenters.

Part4:Thespaceatthebottomoftheexhalewherenomorebreathexits.

Thespacesatthetopandbottomofthebreatharewherewefindthecalm.They’reourescapefromthechaos.It’sinthesegapsthatwe’renotdistractedbywhat’scomingandgoingandwe’reinthenow.Theyarethestillpoint.Thisishowwefindquiet,andthebreathisthegatewayintothesilence.

Takeamomentandgiveitatry.Inhale,pause,exhale,pause,repeat.Itwasarealmind-blowing,life-

changingmomentformewhenIfirstlearnedthis.Ifyou’reluckyenoughtohavelearnedthisalready,thenkeepdoingwhatyou’redoingandjustbreathe.

TheBreathingTechniques

Thereareafewbreathing(pranayama)techniquesthatwillhelpyouonandofftheyogamat,andinthisbookwe’lltalkaboutthreespecifically.Whiletherearemanytechniques,eachwiththeirownpurposeandvalue,it’sgoodtolearnafewbasicsthatwillserveyouwellineverydaylife.

Whenpractisingthesetechniquesforthefirsttime,findyourselfacomfortableposition,cross-leggedonthefloor,orsittingeasilyinachair.Don’tovercomplicateitandjustfocusontheinhaleandexhale,nomatterthetechnique.

Thesearejustafewofmanybreathingtechniques.Ifyoufindtheyarehelpfulandvaluable,thencontinuetodothemasoftenasyoucan.

Goslow,begentleanddon’toverthinkit.Justbreathe.

TheBoxBreathThistechniqueisfocusedonbalanceandsupport.It’ssimpleandnotforced.Breatheinlong,slowanddeep;breatheoutlong,slowanddeep.

Howtodoit

• Inhaletothecountoffour,mouthclosed,evenlydrawingthebreathinthroughthenose,lettingtheairwashacrossthebackofthethroat,fillingthechestandlungsfromthefronttoback(notbottomtotop).Imagineblowingupaballoon,ratherthanfillingupaglassofwater.Thiswillminimiseunneededmovementinthebody.

• Pauseeffortlesslyandholdforthecountoffour.

• Exhaletothecountoffour,mouthclosed,evenlymovingthebreathoutandwarmingthebackofthelipsasitexitsthenose.

• Pauseeffortlesslyandholdforthecountoffour.

• Repeatwitheaseuntilyoufeelcalm.

TheVictoriousBreathReferredtoinyogaastheUjjayibreath,thistechniquefocusesonenergisingthebody,fillingyouupwithanempoweringandvibrantlifeforce.Thisisoneofthemostcommonlytaughtbreathingtechniquesinayogaclassandisagreattoolforcourage,motivationandcreatingsomeinternalheatasyoupractise.

Thisbreathisstrong,warminganduplifting.

Howtodoit• Inhalewiththemouthclosed,deeplyandvigorouslydrawingthebreathinthroughthenoseandacrossthebackofthethroat,fillingupthechestandlungsfromthefronttoback(seetheBoxBreath).

• Whenyou’rereadytoexhale,emptythelungs,withthemouthclosed,warmingandheatingthebreathasitescapes,thesamewayyouwouldfogupamirror.Retainaslightconstrictioninthebackofthethroat.

• Continueandrepeat.

TheLion’sBreathThistechniqueisaboutlettinggo–theeuphoriaoftherelease.Thisisanopen-mouthed,let-it-all-gotypeofbreath.Anditfeelsprettydamngood.Mostpeoplehaveatendencytoholdontotoomuchinside–wekeepthingsbottledupandneverletthemgo.

Thisbreathremindsusthat,often,it’sbetteroutthanin.

Howtodoit

• Inhalewiththemouthclosed,deeplyandvigorouslydrawingthebreathinthroughthenoseandacrossthebackofthethroat,fillingupthechestandlungsfronttoback(seetheBoxBreath).

• Pause,don’tholdthebreathbutpreparetorelease.

• Toexhale,openthemouth,stickoutthetongueandpushthebreathoutinone

strongrelease.

• Pauseandrepeatuntilyoufeelcalmer,lighterandrefreshed.Youcan’toverdoseonthistechnique.

JustBreathe

Nowthatyouhavethesethreetechniques,trythemoutandseewhichworkswellforyou.Youwillfindthatatdifferenttimes,adifferenttechniqueservesbest.Remember,youtakebetween12and20breathsinaminute,soyou’vegotalotofopportunitiestotrythemout.

Thereisonecertaintyinlife:ifyoudon’tbreathe,youwilldie.Tolivetothefullestistobreathetothefullest.

Sowhenthingsgorightorthingsgowrong,justbreathe.

Whenyou’renotfeelingyourbest,justbreathe.

Whenthingsarefastandneedtoslowdown,justbreathe.

Attheendoftheday,nomatterthesituation,justbreathe.

SjaakVanTunen

MEETTHEBOYS

YANCYSCOTSCHWARTZ

NEWYORK

PRO-SKATER.VEGAN.DHARMAJUNKIE.YOGI.

What’syourstory?IwasborninQueens,NewYork.MydadwasfromBrooklyn,mymumwasfromEcuador.Mymumwasababysitterandmydadamaintenanceman–hewasamasterfulelectrician.Wehadourapartmentforfreesomyparentswereabletosavesomemoney.Theyrentedoutthespareroom,sogrowingupIhadalotofkidsandstrangersinandoutoftheapartment.Mydadwasverymellow,superquiet.Mymumwasverystrictandherdisciplinecouldbeveryphysical.AtayoungageIbecameinterestedinskateboardingandthatruledmylife.Itwaseat,sleep,skatebackthen.

We’veallgotafewstoriesthatwearen’tthemostproudof.Caretoshareone?WhenIwas17Iranawayfromhome.MymumhadgonebacktoSouthAmericasoIranawaytoCaliforniawithadrug-addictedgirlandstayedthereforayearorso.ItoldmydadIwouldbegoneforaweekbutIdidn’tcomebackforoverayear.

What’sthebestandworstrelationshipyou’veeverhad?Skateboarding.It’sgratifyingandit’sanelitecommunity,butit’sanunforgivingart.I’vebrokenbonesandhadsurgery.It’sariskywayoflife.

Whatwasthebiggestchallengewhenyoufirststartedpractisingyoga?Myego.Lettingitgoinordertodotheclasswasverychallenging.Ihadtolearntoletthatpartgoandkeeppractising,withnoexpectations.

Peopleexpectyoutobestrongallthetime–bothemotionallyandphysically.SometimesIwanttothrowmyhandsupintheairandgiveup.

ButImustgoon.

What’syourfavouritequote?‘Whenyoucancontrolyourmouth,whatgoesintoit,whatcomesoutofit,thenyouhavealreadymasteredmuchofyourmind.’SriDharmaMittra@yancyscotschwartzReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

CHRISMAGEE

IRELAND

GUINNESSMAN.ACTOR.EX-STEAK-LOVER.YOGI.

What’syourstory?IwasbornandraisedinNorthernIreland.Asakid,Iwasalwaysveryactiveandcreative,practisingmartialartsandplayingteamsportsfromaroundsixorseven.Ienjoyedlearning,soIlikedschoolandgotalongprettywellineverythingItried.

InmyteensIcontinuedtobeheavilyinvolvedinsports,primarilyrugby,andwiththatcamealotofweighttraining.BythetimeIwas18Ihadalonglistofinjuries.Mybodywasbattered!Trappednerves,muscletears,dislocations–younameit,Iprobablyhadit.

Howwouldyourmotherdescribeyou?Iaskedherandshesaid‘handsome,hard-workingandambitious:ago-getter’.But,sure,mothersarealwaysbiased.

Whatdoyoumostvalueinothersandwhy?Honesty.Weliveinaworldoffalseappearances–social-mediapersonasandartificialcommunications.Tomeetsomeoneandinteractopenlyandhonestlyisarareandwonderfulthing.

We’vealldoneafewthingswearen’ttooproudof.Caretoshareone?

Onenight,whenIwasyounger,Igotreallydrunkandpeedonthedoorofapolicestation…notmybrightestmoment!

Whydoyoukeepcomingbacktothemat?Ithasbecomemuchmoreofamentalpracticeforme:timetoclearthemindandbringfocusandawarenesstomyselfthatIcanthentakeintolifeoffthemat.

Tellusaboutatimeyouryogapracticecameintoplayoffthemat?IwasabitofahotheadwhenIwasyoungerandgotintoafewscrapes.Astimeprogressed,thatangermanifesteditselfinotherforms,likeroadrage.Itwasalwaysseeminglysmallstuffthatsetmeoffbigtime.MyyogapracticecomesintoplayoffthemateverydaywhenascenariolikethisarisesandIcanletthatstuffgo.

Whatisyourpersonalmantra?Lifeisallaboutbalance.

@mageesyReadmoreatboysofyoga.com@boysofyoga

KyleGray

LearningTheBasicsAndHowToGetStarted

Thefirsttimeyougotoayogaclassitcanfeelquitedaunting.Itseemslikeawholeanewlanguage,withallkindsoffunnywordsand

seemslikeawholeanewlanguage,withallkindsoffunnywordsandinstructionsthataskyoutoputyourarmsandlegsinplacesthey’veneverbeenbefore.Ifyou’reanythinglikemewhenIstarted,you’resweatingfromplacesyoudidn’tknowcould,usingmusclesyoudidn’tknowyouhadand,totopitoff,theteacheristellingyoutocalmdownandcontrolyourbreathwhenallyoucanthinkis,weneedmoreoxygeninthisroom!

Whilethesedayseveryonetellsyouyoushouldgotoaclass,nooneactuallytellsyouhowtogetstarted,asin‘blanksheetofpaper,whatexactlygoeswhere?’gettingstarted.

Thisisthechapterwherewe’lllookatansweringsomeofthepracticalquestionsforanyonebrandnewtoyoga.Simplyput:whatgoeswhere,soIknowwhatI’mdoing?

Foryogiswhopractiseregularly,weoftenforgetthosefirstfewtimesonthemat.Butit’simportanttorememberthateveryonewasabeginneratonepoint.Everysingleguyinthisbook,everysingleyogiinclass,everysinglepersonwhoseemslikethey’vegotitfiguredout–theytoowereinyourshoesonce.Theywereabeginnerjustlikeyou.Andwhattheyalldid,justlikeyou’regoingtodo,istakethoseshoesoff,getonthematandtry.

ThebestadviceIwasgivenwhenIstartedyogawas:‘Don’tworry.Nooneislookingatyou.Everyoneistoobusyworryingaboutthemselvestocareaboutyou.’I’mthankfulforthatadvice;itgotmethroughalotofthoseearlyclasses.

AnotherpointIwanttomentionisthatyoga,orthe‘asana’,whichisthephysicalpartofyoga(makingshapeswiththebody–leftfoothere,rightfootthere),willlookdifferentineveryperson’sbody,andthereisnoonedefinitivewaytodoanypose.Thereisnorightorwrongwaytodothepostures.

Theposeswilllookdifferent,butmoreimportantlyfeeldifferent,everyday.Takeamomenttothinkaboutyourweeksofar:whatyou’vedoneandwhatyouhaven’t.Haveyourunfivemilestoday?Haveyousatatyourdeskforthelast12hoursorhaveyoubeenhorizontalonthesofa,binge-watchingyourfavouriteNetflixseries?Notwodaysarethesame,andeverydayyourbodywillfeeldifferentbecauseyou’vedonedifferentthings.Andsoyouryogapracticewilllookandfeeldifferenttoo.Neverjudgetodayagainstyesterday.Allthatmattersistoday.Dropeverythingelse.

Thebeautyofyogaisthatitwillteachyouthatthereisnoperfectposeor

idealoutcome.It’snothowitlooks;it’showitfeels.It’sallyoga,howeveritcomesout.

StopMakingExcuses

‘Ican’tgotoyoga.I’mnotflexibleenough.’ThisisoneofthemanyexcusesIhearfromguysallthetime.Ifyoustopand

thinkaboutit,it’sabsurd.It’slikesaying,‘Ican’tgotothekitchen,I’mtoohungry’or,‘Ican’ttakeashower,I’mjusttoodirty’.Yogaistheremedyforachesandpainsandlackofmobilityinthebody.Onceyoustartyourphysicalpractice,thebodywillgetstronger,themusclesmoremalleable,thehipsmoreflexible.Tyingyourownshoelaceswillbesomethingyou’llbeabletodowellintoyouroldage.

Truthbetold,thebiggestissueisn’teventhepractice.It’swalkingthroughthedoorthatfirsttime,fightingthefearorembarrassmentandjustgettingonwithit.Forsomanyguys,fearofexpectationstopsusfromeventrying.Remember,you’redoingsomethingnewanddifferent.It’snotgoingtogoexactlytoplan,andthat’sthebestpart.Wegetcaughtinourhead,thinkingweneedtobe‘good’andperformacertainwayinclass.Don’tletthefearof‘notbeinggood’or‘notdoingitright’stopyoufromevenstarting.Thereisnosuchthingasbeinggoodatyoga.It’snotathing.

Sadly,theguyscomingupwithexcusesforwhytheycan’tstartaretheoneswhowillmissoutmost.It’stheegomakingdecisionsthataren’tintheirbestinterest.

Yogaisn’tabouttouchingyourtoes;it’saboutwhatyoulearnonthewaydown.

OctavioSalvado

Let’sGetStarted

Whenyou’rereadytogotoclass–orifyou’rejustlookingforafewtipsandtechniques–knowthattherearesomeyogabasicsthatwillreallyhelpyougetstarted.Beforeyouwalkintothestudioit’simportanttoknowwhatyou’reworkingwith.Someguysaretallandthin,whileothersareshortandstocky,withplentymoresomewhereinthemiddle.Ifyoucycleorrun,youmayhave

reallytighthipflexorsandhamstrings;ifyouliftheavyweightsatthegym,youmayhavetightshouldersandlowrangeofmotioninyourchestandupperspine.Thesearen’tbadthings–they’rejustyourthings,andit’simportanttobeawareofthemwhenyoustartyouryogapractice.

Ahouseisbuiltonstrongfoundations,andsoshouldyouryogapracticebeTherearethreekeythingsthatmakeupthefoundationsofyourpractice:thebreath,thebodyandtheintention.Eachhasapurposethatwillhelpyouasyoustartdoingmoreyoga.

‘YOGAISN’TABOUTTOUCHINGYOURTOES;IT’SABOUTWHATYOULEARNON

THEWAYDOWN’

Thebreathisalwaysthepriority.It’sthefuelandthecalm,amoment-by-momentremindernottotrysohard.Breatheandthenmove.Ifyourememberthisonesimplephraseinyoga,you’llfindthateverythingwillgeteasier.

Thebodyisyourvehicleforthephysicalpractice.Therearealotofmovingparts.Moveslow,feeleverythingandrememberthatthebodyisconnectedandallthepartsmustworktogethertogetwhereyouwanttogo.

Theintentionisthefinalcomponent.Itisthe‘why’inyourpractice;wecallit‘sankalpa’.Havinganintentionallowsyoutohavepurposeinyouractionsandareasonforbeingonthemat.Itdoesn’thavetobealife-changingthing–evensimpleintentionswillgiveyourpracticeasenseofpurpose.

Rememberthatyogaisapracticeandthereisprocesstotheprogress.Sometimesthemoreyouwantit,theharderitgets.

Tolearn,try,flyandfailatyogaposesisjustamatterofexperience.Physically,itbuildsstrengthandstamina,encouragesustobreatheandmanageourmovementsonthemat.Mentallyandemotionally,ithelpsustofightthefearandlimitationsthatweputonourselves,theonesthatsay‘wecan’t’or‘we’renotgoodenough’or‘someonelikeusshouldn’tdothis’.

HereareafewintentionsIliketouse:

1. Ipractisetoquietthebusynessinmyhead.

2. IpractisesoIcantiemyshoelaceswhenI’molder.

3. Ipractisetoslowdown,thinklessandfeelmore.

Whenourintentionsarestrong,theposebecomeseasierbecausewe’reapproachingitfortherightreasons.

WhatStuffDoINeedForClass?

WhatdoIwear,whatdoIbring?It’seasytolaughaboutthis,butit’sarealconcernwhenyou’restartingout.Peopledon’ttellyouwhattowearforclass;theyjustassumeyouknow.

ThefirsttimeIwenttoayogaclassIworeboardshortsandabaggycottonshirt.Badmove.Boardshortsareonlygoodforcatchingsweatandwater,butgetthemtoowetandit’llfeellikeyou’recuttingoffyourcirculationtoyourupperthighs–andotherregions.Atthatpointyou’dbebetteroffinyourunderwear,butthat’sprobablynotthebestlookorthemostappropriate.

Afterthatfirstmishap,Ithought,Hey,I’llwearsweatpants.Again,anotherbadmove.Despitetheirname,sweatpantsaren’tactuallythatgreatforsweatingin.Awkwardandcumbersomewouldbeagoodwayofdescribingtheexperience.ThenexttimeIwenttoclass,Ithought,Pyjamapants!Theywerelightweightandcomfortable,easytomoveinandyoucouldfeelthebreezethroughthem.ButwhenIgottothestudiothatday,Ithought,I’minmypyjamapants,inpublic,goingtoayogaclass,nothavingacluewhatI’mdoing.Youmightaswellhavejustgrabbedabigfoamfingerandstoodnexttomewithasignthatsaid‘I’mwithstupid’.Yeah,itfeltlikethat.

DavinJones(left),CristianBlanch

Thesedays,therearelotsofgoodoptionsavailabletoyou.Youcanactuallybuyyogaclothesspecificallyforguys,butthesearen’tabsolutelynecessary,andyoucanwaituntilitmakessensebeforeyouinvest.

Forme,I’vefoundthatsomeofthebestthingstoweararewhatwealreadyhaveathome,andtopofthelistarefootballorrunningshortsandaform-fittedcottonT-shirtortanktop.

Footballorrunningshortsaregreatwhenyou’restartingbecauselotsofguyshaveapairathome,eveniftheydon’tgetwornthatoften,and,ifnot,theycanbeboughtprettycheaplyfromasportsstore.Theyareshortenoughsothattheydon’tdragovertheknees,andlightweightenoughtogiveyouthefreedomtomove.They’realsousuallymadefrommaterialthatdoesn’tholdontothesweat.

Ideally,youdon’twantanythingbaggyonyourtophalfbecauseitwillgetintheway.Therearealotofposeslikeforwardbendsanddownward-facingdogwhereabig,baggyT-shirtwillsuffocateyou.Someguysgoshirtless;thisisokandallowedinmostclasses,thoughdoaskyourteacherfirst.Dowhatworksforyou.Youwantyourclothestoprovideminimaldistraction.

Ditchthesocks

Youdon’tneedthem.Youmaythinkyoudo,assumingtheywillhelpyougripthematbetter,butthetruthisthey’llonlygetintheway.Goingbarefootwillensureyoudon’tslipand,moreimportantly,allowyoutofeeltheconnectiontothefloor,anessentialpartofthepractice.Makeiteasyforyourself–leavethesocksoutsidewithyourshoes.Lessismore.

Whataboutthemat?Intheolddaysyogawasdoneonanimalskins,grassordirtpatchesand,eventually,cottonblankets,rugsandcarpetunderlays.Itwasn’tuntilrecentlythattherubbermatwasintroduced–andwe’reverygladit’sherenow.Agood,grippymatwillgiveyouahugeamountofsupport.Itwillhelpyoustayconnectedandsteadyandgiveyouonelessdistractionasyoustarttolearnwhatgoeswhere.

ChrisMagee

Moststudioswillhavematsthatyoucanborrow,sodon’tinvestuntilyou’reready,butknowthattherearemanydifferenttypesofmatthatyoucanchoosefrom.Theyarenot‘onesizefitsall’.

Ifyogabecomesaregularthing,it’sworthhavingyourownmat.Thiswayyoubecomefamiliarwiththesurfaceandsupportitgivesyourpractice.AnotherconsiderationisifotherpeoplesweatontotheirmatasmuchasIdo,Idon’tparticularlywanttospendanhourrollingaroundinit.

SweatysupportPeoplegetsweaty.It’sjustafact.WhenIfirststartedIwasembarrassed,Icouldn’tbelievehowmuchwaspouringoutofme.Andinyogaitcanbeadistraction–itgetsinyoureyesandmakesyourarmsandlegsfeelslippery.Mybestadviceistobringatowelanduseitoften.Andremember,sweatisanaturalwayforthebodytocleanseitselfandrinseyouout.

Giveyourselfprops

Propsaretheretohelp.Usingthemdoesn’tmeanyou’reworsethananyoneelseintheroom;they’retheretomakethepracticeeasier,andthat’swhatit’sallabout.Thereareamultitudeofdifferentpropsyoucanchoosefromsuchasblocks,straps,bolstersandblankets.Choosewisely.

BennyGould

ThePosesYouNeedToKnow

Likeitornot,mostpublicstudioclassesdon’treallycatertobeginners.Imeanrealbeginners(holdon,hearmeout),liketheoneswhodon’tknowthedifferencebetweenaDownward-facingDogandaWigglyPanda(thelatterisn’tevenarealpose).Studioclassescanbetoughforguyswhoarejusttryingtokeepup,butthisdoesn’tmeanyoushouldn’tgo.

We’veallbeenthere,andsoontheoppositepageareafewgoodtipsfornewbies.

Therearehundredsofposesinyoga,butlearningsomeofthebasiconesisagreatplacetostart.Eachoftheseposesisbrokendownintofivepointsoffocus,givingyoutheneed-to-knowinformationforwhatgoeswhereandthekeycuesyouneedtogetintotheposesafely.(We’veevenaddedintheSanskritandphoneticstohelpyousounditout.)

phoneticstohelpyousounditout.)

EASYPOSESukhasana(soo-KAHS-anna)

Easyposeisacommonpostureformeditationbecausethebodyisaligned,butatease.

Fivepointsoffocus1. Startseated,cross-legged,inacomfortableandgroundedposition.2. Allowthesitbonestorestevenlyasyousittallthroughthespine.3. Allowtheshoulderstodrawdowntheback,creatingspacearoundtheneck.4. Feelthebackofthenecklengthen,theheadstayslevel.5. Placethehandstogetheratthechestorcomfortablyonyourlap.

CHILD’SPOSEBalasana(bah-LAHS-anna)

Child’sposeisoftenthefirstposeofaclass,allowingthebodytosoftenandcreatestillnessinthemind.

Fivepointsoffocus1. Startface-downwithkneeswideandbigtoestouching.2. Allowthehipstosoftenbacktowardstheheels.3. Resttheforeheadtowardsthemat,butdon’tcompresstheneck.4. Extendthehandsforwardtocreatelengthinthebody,butdrawtheshoulders

downthebacktocreatespacearoundtheears.5. Closeyoureyesandrelaxintothepose.

COWPOSEBitilasana(bee-tee-LAHS-anna]

PeopleoftenmixupCatandCowposebecausethewaythey’reinstructedisoppositetothewaythey’repractised;itshouldreallybeCowandCatpose!Ifindoubt,actlikeascaredcatoramooingcow.

Fivepointsoffocus1. Fromatable-topposition,drawthechestforwardandupward,broadening

thecollarbonesastheshouldersdrawdowntheback.2. Groundthehandsintothemattocreatethenecessarysupport.3. Keeptheneckinlinewiththespine.4. Engagethecore,drawingnaveltospine,tosupportlower-backflexion.5. Rotatethesitbonestotheskyatthesametimeasthechestmovementto

movethelowerspine.

CATPOSEMarjaryasana(marh-jahr-ee-AHS-anna)

CatandCowposesshouldbedonetogetherastheyarecomplementary,withthefocusongentlespinalflexionandextension.

Fivepointsoffocus1. Fromatable-topposition,pressthehandsintothemat,whilearchingthe

upperandmiddlespine.2. Tuckthechinintothechesttoelongatethebackandneck.3. Engagethecore,drawingnaveltospine,tosupportthebackextension.4. Lengthenthetailbonebyspirallingthepelvisforwardanddown.5. MovethroughmultiplecyclesofCatandCowtogethertowarmandintegrate

thespine.

MOUNTAINPOSETadasana(tah-DAHS-anna)

Mountainposeisthefoundationformanyposes.Youcanfindelementsofthisposeinallasanas.

Fivepointsoffocus1. Startstandingwiththefeettogetherorslightlyapart,placingevenpressure

intothemat.2. Feeltheshinbonesdrawintothemidlineofthebodyandthethighs

internallyrotatetowardstheback.3. Keepalevelpelvisandatallspine.4. Makespacebydrawingtheshoulderbladesdown,leavingspacefortheneck

todrawtall.5. Extendthecrownofyourheadtotheskyandthefingertipstowardstheearth.

FORWARDFOLDUttanasana(OOT-tan-AHS-anna)

Asimpleforwardfoldisoneofthemostcomprehensivestretchesyoucandotoactivateandengagetheentirebacklineofthebody.

Fivepointsoffocus1. Foldthetorsoforwardfromthewaist,allowingthespinetoextendtowards

themat.2. Keepevenpressurethroughthefeettosupportthebody.3. Keepaslightbendinthekneesandtiltthesitbonestowardstheskyto

lengthenthehamstrings.4. Drawtheshouldersdownthebacktomakespacearoundtheears.5. Lettheneckandheadhangeasily.

HALFFORWARDFOLDArdhaUttanasana(ARE-dahOOT-tan-AHS-anna)

Thisposehelpstoreleasethespinefromaforwardfoldandactivate,readyformovement.

Fivepointsoffocus1. Fromaforwardbend,bendthekneesandliftthechestuntilit’sparallelwith

thefloor.2. Broadenthecollarbonesasyoudrawtheshouldersdowntheback.3. Lengthenandelongatethespine.4. Fixyourgazeonthetopedgeofthemat,keepingthespinelong.5. Drawnaveltospine,supportingthelowerback.

FOUR-LIMBEDSTAFFPOSEChaturangaDandasana(chaht-tour-ANG-ahdan-DAHS-anna)

Tomodifythisposeforaneasierversion,placeyourkneesonthematasyouloweryourselfdown.

Fivepointsoffocus1. Startingfromahighplankposition,createasteadybase,stackingthe

shouldersabovethewristjointsandwiththehipsslightlyhighertokeepthecoreactiveandlegsengaged.

2. Totransition,externallyrotatethebicepsforwardasyoumoveyourchestforwardanddown,creatinga90-degreebendintheelbows.

3. Thebodystaysinonelineandmovestogetherasone.4. Whenloweredintothefullpose,theshouldersandelbowsshouldforma

horizontalline,withtheelbowandwristofeacharminaverticalline.

5. Theactionofhightolowplankisasmoothandfluidmovement.

UPWARD-FACINGDOGUrdhvaMukhaSvanasana(oord-vahMOO-kahshvon-AHS-anna)

Whendoingthispose,thinkmoreabouttheheartopeningthanthebackbending.

Fivepointsoffocus1. Pressingthroughthetopsofthefeet,keepthekneesandthighsliftedto

protectthelowerspine.2. Pressingthroughthehands,drawtheshouldersup,backanddown,creating

spaceinthefrontofthebody.3. Pullthroughtheheelsofthehandstoopentheheartspace.4. Keeptheheadandneckinlinewiththespine.5. Engagethecorebydrawingnaveltospine,forsupport.

DOWNWARD-FACINGDOGAdhoMukhaSvanasana(AH-dohMOO-kahshvon-AHS-anna)

Thisposeisagreatwaytostretchandopenthebody,andoncelearned,itwillgiveyouafamiliarposturetocomebacktoregularlythroughoutyourpractice.

Fivepointsoffocus1. Placeyourhandsandfeetshoulder-andhip-widthapartasyoucreatea

triangleshapeinthebody.2. Groundtheballsofyourfeetintothemat,allowingyourheelstorest

comfortably(buttheydonotneedtotouchthefloor).3. Pressthehandsandpalmsfirmlyinthematwiththepressuremainlyonthe

thumbandfirstfingersideofthehand.4. Rotateyourpelvisandtailbonetowardstheskybytiltingthesitbones

upwardandspirallingyourthighsinwardandback.5. Keepalonglineinthespine,tryingnottoletthebellydroptowardsthe

floor.

FIERCEPOSEUtkatasana(OOT-kah-TAHS-anna)

ThisisoftenreferredtoasChairposebecauseoftheshapethatismadeinthebody.

Fivepointsoffocus1. FromTadasana(Mountainpose),bendthekneesandsinkthehips,creatinga

chair-likeshape,keepingtheweightofthebodygroundedthroughtheheels.2. Createsupportwithinternal(medial)rotationofthethighs.3. Lengthenthetailbonesothespineislong.4. Theupperbodycreatesa45-degreeangleextendingthetorsoawayfromthe

hips.5. Reachthehandstothesky,broadeningthebackthroughexternal(lateral)

rotationofthebiceps.

WARRIORONEVirabhadrasanaI(veer-ah-bah-DRAHS-anna)

Theaimoftheposeistokeepthehipsinaclosedposition.

Fivepointsoffocus1. Standwithyourbackfootat45degreeswiththeweightontheoutsideedge

ofthefootandthekneetrackingthesamelineastheankle.2. Thefrontfootisevenlyplacedwiththekneetrackingthesamelineasthe

ankle,feetslightlynarrowerthanhipwidth.3. Squarethehipsforwardbydrawingthebackhipforward,creatinginternal

(medial)rotationofthethigh.4. Elevatethespine(thinkTadasana–Mountainpose).5. Extendthefingerstotheskywithoutcreatinganarchthroughthespine.

WARRIORTWOVIRABHADRASANAII(veer-ah-bah-DRAHS-anna)

Theaimoftheposeistokeepthehipsinanopenposition.

Fivepointsoffocus1. Standwithyourbackfootat45degreeswiththeweightontheoutsideedge

ofthefootandthekneetrackingthesamelineastheankle.2. Thefrontfootisevenlyplacedwiththekneetrackingthesamelineasthe

ankleandexternal(lateral)rotationofthethigh.3. Thehipsareinanopenposition,allowingthebackhiptofindacomfortable

angleslightlypointingforward.4. Elevatethetorsoparalleltothelongsideofthematandextendeacharm,

frontandback.5. Turntheheadforward,lookingdownthemiddlefingerofyourfronthand.

GARLANDPOSEMalasana(mal-AHS-anna)

Thisposeisallaboutopeningyouupgentlyandcarefully.ItisalsohowmanyEasternerswillnaturallysitandeatorusethebathroom.

Fivepointsoffocus1. Startwiththefeethip-widthapartandturnedoutat45degrees.2. Bendthekneesandcomeintoasquatposition,sinkingthehipstowardsthe

floor(note,yourheelsdon’thavetotouchtheground).3. Restthetricepsonthekneesorinnerthighs.4. Bringthehandstothecentreofthechesttocreateasteadyconnection.5. Liftthechestupasyoudrawtheshouldersdowntheback;don’thunch.

HALF-MOONPOSEArdhaChandrasana(ARE-dahchan-DRAHS-anna)

Themostchallengingpartofthisposeisfindingbalance.

Fivepointsoffocus1. Startwiththestandinglegstrongandpointingforward,inlinewiththeknee.2. Liftthebacklegparallelofftheground,lengtheningandextendingtothe

backoftheroomwhilekeepingthefootengaged.3. Usethebottomhandforsupportonthegroundoronablock.4. Openandstackthehipsasyouliftupfromthestandingleg.5. Reachthetophandtotheskyasyouextendtheheadandnecklong.

EAGLEPOSEGarudasana(gah-roo-DAHS-anna)

Thisposeisgreattorinseandcleansetheinternalorgans,thedigestion,thereproductiveorgansandtohelpcirculation.

Fivepointsoffocus1. Startfromstanding;shiftyourweightontoonestandingleg.2. Lowerthehipandbendthekneeoftheraisedlegandcrossitoverthetopof

thestandingthigh.3. Onthesamesideofthebodyastheraisedleg,wrapthearmunderthe

oppositearm,creatingabind.4. Lifttheelbowstothesameheightastheshoulders,whiledrawingthe

shouldersdownthebacktomakespace.5. Keepyoureyessteadyononepointtofindbalance.

DANCERPOSENatarajasana(nat-ah-raj-AHS-anna)

Andtheysayguyscan’tdance.Begraceful–thisposeisaboutthebalanceofreachingforwardandkickingback.

Fivepointsoffocus1. Startfromstanding;shiftyourweightontoonestandingleg.2. Bendthekneeofyourraisedlegandgrabthefootfromtheinsideoroutside,

creatingabind.3. Reachupwiththeoppositehandandstarttoshifttheweightforward.4. Reachforwardwiththefronthandasyoukicktheraisedlegbackintoyour

hand,creatingevenweightdistributionforbalance,butdonotopenorstackthehips.

5. Keeptheshouldersawayfromtheears,andfeelthestretchintheraisedleg.

TREEPOSEVriksasana(vrik-SHAS-anna)

Yup,thatpose–themostrecognisableyogaposeintheworld.

Fivepointsoffocus1. Startfromstanding;shiftyourweightontoonestandingleg.2. Elevateyourotherlegandplacethesoleofthefootaboveorbelowtheknee

ontheinsideofthestandingleg.3. Keepanexternal(lateral)rotationintheliftedthigh.4. Createlengthinthespinebykeepinganupwardliftinthechest.5. Usedifferentvariationsofthearmstocreatechallenge.

TRIANGLEPOSETrikonasana(trik-cone-AHS-anna)

Thisposeisnotoriouslytricky.Thekeyistoplaceyourbottomhandwhereveriscomfortableandremember–yogaisforeveryone,butnoteveryposehastobe!

Fivepointsoffocus1. FromaWarriorTwoshape(seehere),straightenyourfrontleg,liftingup

fromthehip.2. Keepingatiltinthepelvis,lengthenthetorsoforwardtocreatespaceinthe

spine.3. Letthebottomhandcometorestinanycomfortableposition,onablockor

thefloor.4. Keepaconnectiontothefloorwiththebackfoot,turnedoutat45degrees.5. Reachyourtophandup,andkeepthecrownoftheheadinlinewiththeneck

andspine.

BOWPOSEDhanurasana(dan-oor-AHS-anna)

Thisposeisaboutmovingandprotectingthespine.Makesureyou’regentle.Theaimisn’ttoseehowhighyoucanliftofftheground,butaboutopeningthechest.

Fivepointsoffocus1. Startingface-downonthemat,bendthekneesandgrabthefeetfromthe

outside.2. Ensurethekneesareonlyhip-widthapart,andbegintokickbackintothe

handsasyouliftthechestoffthemat.3. Keepingtheshouldersdrawingdowntheback,liftthechesttoacomfortable

height.4. Keeptheheadinlinewiththeneckandspine.5. Onlygotothepointthatiscomfortable.

BRIDGEPOSESetuBandhasana(SAY-tooban-DAHS-anna)

ThisisasafewaytoprepareforWheelpose;it’simportanttoalwaysensureyou’rewarmingthespinebeforetakingitintodeeperbackbending.

Fivepointsoffocus1. Startonyourbackwithkneesbentandfeethip-widthapartandparallelon

thefloor.2. Startbyliftingthehipsasyoupressbackintothemat,bringingthemtothe

sameheightastheknees.3. Engagethethighswithaninternal(medial)rotation,creatingspaceacrossthe

lowerback.4. Interlaceyourfingersbehindyourbackandwalktheshoulderblades

togetherforgroundedsupport.5. Forsafetyintheneck,don’tlookaroundandkeepspacebetweentheneck

andthemat.

WHEELPOSEUrdhvaDhanurasana(oord-vahdan-oor-AHS-anna)

Thisposewilltemptyounottobreathe;ensurethatyoukeepasteadybreathwhenpractisingthispose.

Fivepointsoffocus1. Startonyourbackwithkneesbentandfeethip-widthapartandparallelon

thefloor.2. Placethehandsabovetheheadonthematbehindyou,shoulder-widthapart,

withthefingersfacinginthedirectionofyourfeet.3. Engagethethighswithaninternal(medial)rotation,creatingspaceacrossthe

lowerback.4. Keeptheelbowsshoulder-widthapartand,inonesweepingmotion,press

throughthehandsandfeetandriseup.5. Keeptheheadandneckinlinewiththenaturalcurveofyourspine.

BOATPOSENavasana(nah-VAHS-anna)

Thefocusofthisposeistheliftandlengthofthechest,nothowhighyoucangetyourlegs.

Fivepointsoffocus1. Sitonthefloorwithyourkneesbentandchestinanelevatedposition.2. Extendthearmsandfingersforward,creatingbalance.3. Lifttheheelsfromthemattogether,sothatthecalvesareparalleltothe

groundtosteadythebodywithoutlettingthechestdropback.4. Engagethecore,pullingnaveltospine,tosupportthepose.5. Activatetheposefurtherbyextendingthelegswithoutlettingthechestdrop

back(advancedvariation).

HALFPIGEONPOSEEkaPadaRajakapotasanaI(EK-kahPAH-dahRAH-jah-capo-TAHS-anna)

Approachthisposewithcautionifyouhavekneeinjuriesorsensitivities.

Fivepointsoffocus1. StartfromaDownward-facingDog(seehere);bringonelegforwardand

placeitparalleltothefrontedgeofthematwiththetoesflexed.2. Releasethebackleg,kneeandfoottothemattocreatealineofconnection

tothefloor.3. Drawthefronthipbacktosquarethehipstothefront.4. Usingyourhands,elevatethechestandfindlengthinthespine.5. Todeepenthepose,releasethetorsoontotheelbowsorchest.

SEATEDFORWARDFOLDPaschimottanasana(PAS-chee-moh-tan-AHS-anna)

Whenseated,thisposestretchesthefullbacklineofthebody.

Fivepointsoffocus1. Fromaseatedposition,extendthelegsforward,startingwithabendinthe

knees.2. Beforeyoureachforwardreachup,extendingthearms,spineandtorsoto

createspace.3. Bendforward,grabbingtheoutsidesofthefeetandallowingthechesttofall

forwardinextension.4. Keepthekneesbentasmuchasyouneedtoreachthefeet.5. Drawtheshouldersdowntheback,creatingspacearoundtheearsasyou

drawyourchesttoyourthighs,notnosetotoes.

CORPSEPOSESavasana(shav-AHS-anna)

Thebest-lovedyogapose,thefinalresttakenattheendofaclass.

Fivepointsoffocus1. Liedowngentlyonyourback.2. Lettheeyesclose,palmsfaceup,toesfalloutward.3. Releaseanytensionordistractionfromthebody.4. Allowthebodytobeatease.5. Thisistheultimateposeinanyyogaclass:itisneveroptional(butwhy

wouldyouevenask?).

Nowyouknowenoughtogetgoing.Takeasmuchtimeasyouneedtolearntheaboveposes.Trythemoutathomeandthengettoaclassandputthemintopractice.

DarrelErxleben

ButAmIDoingItRight?

Well,you’renotdoingitwrong,butyoumightbedoingitdifferently.Andthat’swhatyogaisallabout.Inyogatheposesneedtobealignedsafelyinanaturalrangeofmotionthatreflectsyourbody(andbodytype).Andwhetheryourealiseitornot,theseposeswilllookdifferentforeveryone.Everyperson’sstrength,flexibilityandmobilityaredifferent,andsoeveryperson’spostureswilllookandfeeldifferenttoo.Thereisnorightorwrong,justamatterofsafetyandrespectforyourself.

Tryingtomakeyouryogaposeslooklikesomeoneelse’sislikecomparingapplestooranges.Thereisnopoint.Attheendoftheday,ifitlooksgood,that’sjustyouropinion.

Butifitfeelsgood,thenyou’redoingitright.

‘EVERYPERSON’SPOSTURESWILLLOOKANDFEELDIFFERENT.THEREISNORIGHT

ORWRONG’

SalutingtheSunAbasicwarm-upsuitableforeveryone

Nowthatyouunderstandsomeofthebasicposes,thenextstepistolearnhowtheyflowtogether.Therearemanystylesofyoga;youmayhaveheardofHatha,Vinyasa,Yin,Restorative,Iyengar,Bikram,etc.Buttomakeitsimpler,let’stalkaboutastylecalledVinyasa,aderivativeofAshtangayogaandoneofthemostcommonlyfoundstylesinWesternyogastudios.InVinyasatheteacherwilllinktheposeswiththebreath,allowingyoutoconnectitalltogetherasyouflowfromoneposetothenext.

Atthestartoftheseclassesyouwilloftenpractiseaseriesofposescalledsunsalutations(suryanamaskar)–asequencethatbringsthebodyintomindfulmovementandhonoursthetraditionofsalutingthesunasitrises(seehere).Beforestartinganyphysicalpractice,however,it’simportanttowarmthebodyandspinegently–thisintegrationsequenceisagreatwaytoflexthespineandpreparethebodyformovingmoreactively.

IntegrationSequenceAsequenceofbasicposestogentlymovethespine.

SunSalutationARepeatthissequencethreetimes.

SunSalutationBSunsalutationsAandBareusuallypractisedsequentially,oneaftertheother.TrythreeroundsofA,followedbythreeroundsofB.It’sagreatwaytostartyourday.

UdeOkoye

MEETTHEBOYS

NICHOLASHIGGINS

LONDON

SHOULDERSTANDER.STUDIOOWNER.SKIINSTRUCTOR.YOGI.

What’syourstory?IwenttoschoolinSomerset,England,andwentofftravellingassoonasIhit18.Iloveskiing,soIgotajobasaskiinstructorinSwitzerland.Itwassuchacooljob,butittookatollonmybody:toomuchaprèsski.Italsogotprettyclaustrophobicinsuchasmallplace;therewasn’tmuchroomtobreathe.

What’stheworstjobyou’veeverhad?Man,I’vehadsomany.I’vebeenadishwasher,workedinagardencentrefor£2.50anhour,beenagranite-polisher,workedasarunneronmusicvideoswhereyou’reupallnightinthefreezingcold,unpaid,fortheprivilegeof‘puttingtheartist’snameonyourCV’.ThehardestwasworkingwithacompanywhohadastageatmusicfestivalsintheUK.Iwasbehindthebarservinghundredsandhundredsofpeoplewhowereallhavingfartoomuchfun.

Whatisonefactthatmostotherpeoplewouldn’tknowaboutyou?I’mterrifiedofspace.Outer,notpersonal.

What’sthebiggestchallengeinbeingaguywhopractisesyoga?Itstillhappenssometimesthatotherguys’reflexreactiontomytellingthem

whatIdoislaughter!Butit’srarerthesedays,andit’samazingtoseemoreandmoreguystryingitoutandlovingit.

@hotpodyogaReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

JONASPINZKE

STOCKHOLM

TRUEGENTLEMAN.STYLEICON.CREATIVEDIRECTOR.YOGI.

What’syourstory?Igrewupinasocialistghettowithacademicsandpoliticalimmigrantsfromallovertheworld.MyparentsweretrueidealistsandIsatonmyfather’sshouldersateverypoliticaldemonstrationduringthe70s.Now,havingjustturned40andlookingback,IrealisethatthisformedmylifeinmorewaysthanIcan(orsometimeswantto)believe.Icanseenowthatallpoliticalviewscanbedogmaticandnarrow-minded.TherebelinmemeantIhadtochallengemyparents’beliefstobecomea‘successful’artdirectorworkinginadvertising.Butontheotherhand,IbelievethatIhavegainedasolidfoundationinunderstandingandbelievingintheequalityofeveryhuman(andanimal!),everywhere.

NowI’mafatheroftwochildren,whichIguessdefinesmemorethanmostotherthings.Itmightbeaclichébutoh-sotrue.Thesetwominionsaremyyogatoday.Challengingme,groundingme,makingmeunconditionallyme.

Whatadvicewouldyougivetosomeonesteppingontothematforthefirsttime?Youarenotthefirstandyouarenotalone.Wehaveallbeenthere.Wehaveallfelttheinsecurityandtheinadequacy.Justdoit,anddo

itagainandagain.Iknowasmartdudewhooncewrote‘someguysthinkthatyogamakesyoulessofaman,thetruthisitmakesyouabetterone’…

Whenwasthelasttimeyoucried?AfewweeksagoIrealisedthatmykidswilleventuallygrowup.Itjustbecamecleartomethatatacertainpointtheywon’tneedmeanymore.Iwascryingbecauseitwasbothbeautifulandterrifyingatthesametime.

Whatisyourfavouritequoteorpersonalmantra?‘Okahsamastahsukhinobhavantu.’Mayallbeingseverywherebehappyandfree.

Ihopethatmythoughts,wordsandactionsinsomewaycontributetothathappinessandfreedomforall.

@coolhead.warmheartReadmoreatboysofyoga.com@boysofyoga

BennyGould

It’sNotAWorkOut,It’sAWorkIn

Nowthatyouknowmoreaboutthephysicalaspect,it’stimetolookinward.Thetruepowerofyogaiswhatitdoesforusontheinside,enablingustocreateaconnectionwithourselves,eachotherandthe

enablingustocreateaconnectionwithourselves,eachotherandtheworldaroundus.It’swhyweneedtorememberthatyogaisaworkin,notjustworkout.

Ultimately,thepracticeprovidesspace:inthemindandbodyandinyoureverydaylife.Yogahelpstocalmthechaosand,whenpractisedauthentically,wecanlivefromtheinsideout.

But,SometimesWeMustSweatBeforeWeSurrender

WhatIremembermostaboutstartingyogawashowmuchIenjoyedthephysicalelement.Itmadememove,sweatandfeelgood.ItwassomethingIcouldunderstandandseeimmediatevaluein,eventhoughIfeltIwasn’tverygoodatit.Itkeptmecomingback.

Itwassimple:gotoyoga,move,sweat,feelgreat,repeat.ThiswashowIstarted,andformanyotherpeoplethisishowitbeginstoo.

Thephysicalpracticeofyogaisoneofthebestwaystostartbecauseit’stangible.Wecanfeelandseethebenefitsinourdailylivesstraightaway.Itisagreatpreparationfortheinsidework,soitshouldneverbedevalued.Inyoga,wemovethebodytonarrowourfocusandultimatelyprepareforsittinginstillness.Howlongandhowmuchmovementweneedispersonalanddiffersfromdaytoday.

JakePaulWhite

It’sWhat’sOnTheInside

Yogahasawayofstirringupwhat’sontheinside.Itbringseverythingtoourattention.Thephysicalpracticeisthedoorwayinsidetothethingsthatwecan’toftenseeordon’twanttoaddress.Bymovingthebodythroughasequenceofposes,wesetthescenefortheinternalworktohappen.It’snevereasytolookwithin,toacknowledge,‘Yeah,I’mapersonthatgetseasilyannoyed,’or,‘I’mstucklivinginthepast,it’stimetomoveon’or,‘Thisrelationshipisnotworking’.Thereishugevalueinknowinganditgivesustheawarenessandopportunitytogrow.

Thereissomuchwithinusthatcan’tbeseen:thoughts,emotions,anxietiesandfears;internaltightness,achesandpainsandrealvulnerabilities.We’realwaysdealingwithsomething.Practisingyogaonandoffthemathelpstocultivateaninwardattitude.Inlife,it’seasytoignorethethingswecan’tsee.

cultivateaninwardattitude.Inlife,it’seasytoignorethethingswecan’tsee.Wealltendtofocusonthethingsthatarerightinfrontofusratherthanthethingswithinus.

Sowhenpractisingyoga,stopworryingwhattheshapeissupposedtolooklikeandfocusonwhatisgoingonatadeeperlevel.

Let’sbreakitdown.TakeChairpose,orutkatasana.Haveyoupractisedthisposebefore?Forme,

thisisanythingbutfun.Itconjuresupfeelingsandemotionslikeanger,frustration,anxiety,obligation,fear.

AngerbecauseIdon’tactuallywanttobethere.FrustrationbecauseIdon’tknowhowlongI’mgoingtobethere.AnxietybecauseIdon’tknowhowlongIcanstaythere.ObligationbecauseIfeelIhavetobethere.FearbecauseIdon’twanttolookbadifIcan’tholdtheposeforaslongas

everyoneelse.Yogahasawayofstirringthingsupontheinside.Itbringseverythingtoour

attentionandwecaneitheraddressorignorethem.

ANGERbecauseyoudon’tactuallywanttobethere.Whyareyouangry?Nooneisforcingyoutobeinthepose.Angerhasawayofmisrepresentingreality,makingusbelievethatthis‘wasdonetous’,ratherthan‘it’ssomethingwedon’twanttodo’.Weallgetangry,it’strue,butit’slessaboutbeingangry,andmoreaboutacknowledgingthereasonwhyyouareangryandhowit’saffectingyou.

Inyogayoucanalwaysdoless;it’salwaysallowed.

FRUSTRATIONbecauseyoudon’tknowhowlongyou’regoingtobethere.Forsomepeople,Chairposemaynotbeanissue.Infact,theposeitselfcanbequitetherapeutic,nottomentiontheincrediblebenefitsithasforthebody.Butwhatfrustratesyouisthatyouneverknowhowlongyou’regoingtobetherefor.

Someteacherswilltellyouandotherswon’t,butsteppingintotheunknowniswheretherealyogabegins.

Inyoga,likelife,wecan’tcontroleverything.Wedon’thavealltheanswersandwecannotpredictthefuture.Areyouthetypethatgetsannoyedwhenitrainsunannouncedorwhenyougetcaughtataredtrafficlight?Likeitornot,thisishowlifeworkssometimes.Wehavenoideahowlongthingsaregoingto

thisishowlifeworkssometimes.Wehavenoideahowlongthingsaregoingtotake,sostopworryingaboutit.

ANXIETYbecauseyoudon’tknowhowlongyoucanstaythere.Anxietyoftenstemsfromdoubt.Doubtthatyou’renotgoodenough,thatyoulookbadorthatyoucan’tliveuptootherpeople’sexpectations.

Forme,myantidotetoanxietyissimple:stopcaring.Youdon’toweanyoneanexplanationforthewayyouwanttoliveyourlife.

‘YOGAHASAWAYOFSTIRRINGTHINGSUPONTHEINSIDE.ITBRINGS

EVERYTHINGTOOURATTENTION’

OBLIGATIONbecauseyoufeelyouhavetobethere.Whodoyoufeelobligatedto?Theteacher?Theotherstudentsintheroom?Yourself?

Allowmetoletyouinonasecret.Asayogateacherwhohasbeenteachingforthebetterpartofadecade,Istill,tothisday,don’tcarewhatmystudentsdoonthemat.Literallydon’tcare(aslongasit’snotinjurious).Youcancomeandtakeanapforanhour,youcanpractiseeveryposeofferedoryoucandoallthemodificationsandmakeitaseasyaspossible.Why?Becauseit’syourbody,yourpractice,yourdayandyourlife.Asteachers,ourroleistodrawtheoutlineoftheexperience.Asthestudent,youcancolouritinhoweveryoulike.

Obligationisafunnything.Webelieveweowethingstopeoplewhenwedon’t.Attimeswebelievethatsomeonewillfeelmad,sadorletdownifwedoordon’tdothings.Butregardlessoftheirreaction,someoneelse’sactionsaresolelytheirown;it’snotonyoutocarrytheweightoftheirexpectations.Whenyoutakeamomenttothinkaboutit,itisabsurd,especiallyinayogaclass,sacrificingwhatfeelsgood,whatyourpreferencesare,purelybecauseyoufeelit’sexpectedofyou.

Theonlypersonyou’reobligatedtoinlifeandpracticeisyourself.Beselfish(withoutnegativeintent)andmakesurethateverythingyoudoonandoffthematworksinyourfavour.

FEARbecauseyoudon’twanttolookbadifyoucan’tholdtheposeforaslongaseveryoneelse.Takeamomenttothinkaboutitfromanotherpointofview:howoftendoyoucarewhetherthepersonnexttoyouinclassisdoingthepose?Rarely.Andifyou’reateacher,howoftenareyouoffendedifyourstudentstakearestanddon’tdothepose?Never.

So,intheend,yes,you’reinaChairpose,butyoudon’thavetobe.Youdon’tknowhowlongyou’regoingtobethere,butwhocares?Theydon’tknowwhatyou’reworkingwithandyoudon’towethemanything.IfthepeoplearoundyouinclassarelookingforaperfectChairpose,tellthemtogotoIkea.Beingunabletomakeyourbodyintoashapethatlookslikeachairandholditisn’tgoingtolessenwhoyouare,andbeingabletodoitisn’tgoingtomakeyouanybetter.

Dowhatworksforyouandstaytruetowhoyouare.That’stherealpracticeofyoga.

ChadDennis

TakeWhatYouNeed,LeaveWhatYouDon’t

DuncanParviainen

Haveyoueverbeentoanall-you-can-eatbuffet,wheretherearepilesandpilesofdeliciousfoodsallaroundyou?Tomyowncertaindemise,Igoforeverything.Ipileoneightappetisers,tendifferenttypesofsidesandasmanymainsasIcanhandle,andawkwardlywaddlemywaybacktothetable,balancingasmanyplatesasIcan.

EventhoughIknowbetter,Ialwaystrytotakeeverything,allatonce.Backatthetable,Idivein.Everythinggetsshovelledintomymouthasfast

aspossible,butthenithitsme–I’mfull.Infact,I’vealreadygonetoofar,andI’monlyonthefirstcourse.I’vegotnoroomforanythingelse,letalonedessert,thebestpart.I’mdefeatedandIonlyjustsatdown.

Andthisiswhatcanhappenwhenwegotoyoga:wetrytodoeverything.Yogaisnotasprint,andyougetnoextracreditfordoingitall.Whenwe’refirststartingout,wecangotoohardandtrytodotoomuch.Wedon’trestortakeaChild’sposebecausewedon’twanttomissout,wethinkit’sasignofweakness,orworse,wefeelwehaveanexpectationtodoeverything.Ashumans,wehavethisinternalsenseofprideandambitionthattemptsustobelievethatweshouldalwaysdomore,ratherthanless.Maybeit’saculturalthing.Maybeit’saguything.Maybeit’saYOUthing.Investinrestandtakeitslow.Yogaisn’tacompetition,sodon’tmakeitone.

Jang-HoKim

Whenyoustarttopractise,knowthattherewillbelotsofopportunitiesandchallengesonthematthroughouttheclass.We’reofferedthechancetotrynewposes,todomore,toexploreadvancedposesandmodifications.Butrememberthatyoudon’thavetodoeverything.Lessismore.

Therealpracticeofyogateachesusthatthechallengeswefaceinclassareopportunitiesforustopickandchoosewhat’srightinthemoment;tosimplytakeonlythethingsthatweabsolutelyneed.Often,ifyoupileontoomuchandtrytodoeverythingatonce,you’llmissoutonthebestparts.

Yogaisaboutenjoyingthefullexperience.It’saboutknowingthatinthecourseofa60-minuteclasstherewillbehighsandlows,fastandslow,strongandsoft,sodon’twasteyourselfonjustthebeginning.Thepowerofthepracticeisthewholeexperience,fromthefirstposetothelast.Somakesureyoustarttheclassknowingthis,dotheclassrememberingitandfinishtheclassappreciatingit.Learntotakewhatyouneedandleavebehindwhatyoudon’t.

Justlikethebuffet,enjoythewholemeal,notallatonce,butonebiteatatime,andIguaranteeyou’llmakeittodessert.

DarrelErxleben

MEETTHEBOYS

VICTORCHAU

HONGKONG

ADVENTURER.FRENCH-FRYENTHUSIAST.NATUREJUNKIE.YOGI.

What’syourstory?HongKongbornandbred,IwasinmediaandluxuryPRforalongtime.Amidacrazyschedule,relentlessindustrygossipandwaytoomuchchampagne,Ifoundyogaagreatwaytohelpmefocus.Honestly,Ilivedyearsandyearsofthatparty-hard,ego-drivenlifestylebeforeIrealisedhowlittleitallreallymeant.Ihadsuchafalsesenseofsuccessthen.Ibecamemoreandmoredrawntoyogatobalanceme.Ibeganstudyingyogicphilosophyandaskingmyselfdeeperquestions.Eventually,IdedicatedmyselftoamonthofteachertraininginIndia.

AfterlivinginBeijingforsixyears,ImovedbacktoHongKongandnowIliveandbreatheHongKongprana.Iloveteachingyogatopeoplefrommanybackgrounds.Inmymind,aslongasyoucanmoveandbreathe,youcandoyoga.

It’sfearthat’sstoppingusfromdoingwhateverwewanttoachieve.Igettowatchpeopleovercomethateverydayandit’sabeautifulthing.

Whatisonefactthatmostotherpeoplewouldn’tknowaboutyou?MostofmystudentsandfriendsthinkthatIeatsuperhealthy.ButIactuallylovefriesandicecreamandIwouldhavethemeverydayifI

could.

Whatwasthebiggestchallengewhenyoufirststarted?Findingmyvoice–literally.IfirststartedteachinginBeijingandyoureallyhavetobeabletoteachinMandarinifyouwanttogetpeopletoyourclasses.IwastrainedtoteachinEnglish,sohavingtoteachinanotherlanguagewastricky,tosaytheleast!

Bestyogastory?My55-year-oldstudentwhodidCrowposeforthefirsttimeever–momentslikethatremindmewhyIwanttokeepteachingyogafortherestofmylife.

What’sthebiggestchallengeinbeingaguywhopractisesyoga?It’sreallyhardtoconvinceotherguystopractiseyogabecausetheythinktheyneedtobereallyflexible.Weeasilyfallintopatternsofhowweuseandtreatourbodies,andleavingthatsafetyzone–tryingyogaifyou’reaguywho’sneverbeentherebefore–canbehard.Youdon’tneedtobeflexible–getonthemat!

Yourmantra?Breathedeeply;youcanalwayscomebacktoChild’spose.

@victorchauyogaReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

ADAMHUSLER

LONDON

BOXER.ANATOMYGEEK.WORKAHOLIC.YOGI.

Howwouldyoudescribeyourself?Amildworkaholic,who’sbeenluckyenoughtoturnworkintosomethingIlove.Theresultisthatdespitelittlesleep,flightsgalore,acalendarthatlookslikeconceptualartandanunreasonableamountoftimemulti-transportcommutingaroundLondon,I’mstillaverycontentguy.Meditationhelpswiththat!

Howwouldyourmotherdescribeyou?Atouchunpredictable,doesn’thaveanindoorvoiceandalthoughshesometimeshidesit,she’sgladIdidn’tbecomealawyer!

Howdidyougetintoyoga?Asyoungguy,Ispentthemajorityofmytimeonrugbypitches,inboxingrings,liftingmetalplatesandrunningmarathons.Seeminglyanythingthatinvolvedinternalstress,plentyofmanliness,aliberaldistributionofpainandconstantknotsandtensioninmymusclesandmymind.WhenIhittheworkingworldwithallofitsstresses,IrealisedthatIwasspendingadisproportionateamountoftimewithheavilytattooedmenwhoenjoyedpunchingme.ItwasthenIdecidedthatsteppingupmyyogapracticecouldsolvetwoproblems.Itwouldhelpmebuildasocialgroupthatdidn’twanttowatchRockyre-runsorchat

aboutworkplacepolitics;andIcouldbeginalittleself-enquiryatachallengingtimeinmylife,throughadailyasanaandmeditationpractice.Therestishistory.

Whatkeepsyoucomingback?Fromateachingperspective,it’saprivilegetobeabletoholdspaceandfacilitatethechanceforpeopletotakeapauseandbegintolearnaboutthemselves,initiallyatleast,bycontrollingbreath,bodyandmindthoughaphysicalasanaexperience.ThemoreIteachthemoreIrealisehowlittleIknow,andassomeonewholikestoknowasmuchasIcanandask‘why’asmuchasafive-year-old,yogaandanatomylearningwillkeepmeenjoyingteachingforalongtimetocome.

@adamhuslerReadmoreatboysofyoga.com@boysofyoga

DustinBrown

KindnessHasNoEnemies

Whatisego?Weallhaveone,weallknowit’sthere,butwhatactuallyisit?Isitthatvoiceinsideyourheadtellingyouyou’renotgoodenough?Orisitthevoicewarningyounottodoanythingfoolishoroutofcharacter?Orisitjustanotherwordforunwarrantedprideandover-confidence?

prideandover-confidence?

Forme,it’sallthesethingsandmore.Egoisthedevilsittingonourshoulder,tellingusthatifwe’renotwinning,thennooneelseshouldbe.Weallknowthisdance.Everyonehasanego,somebiggerthanothers,somewillingtoadmititmorethanothers,butit’salwaysthere,talkingtous,temptingusandtryingtomanipulateus.

Isthatreallythewaytolive?Isthatthekindofpersonwereallywanttobe?Toooftenweletouregosmakedecisionsthatdon’trepresentwhowereally

are.Thesechoiceshavelostusfriends,causedarguments,gotusinfights,endedrelationships–alloutcomesthatperhaps,intime,wehaveregretted.We’veallbeenthere.

Sometimeswesaysorry,sometimeswedon’t.Andsometimessorrywon’tdoandthedamageisalreadydone.

Doesanyofthissoundfamiliar?Youarenotyourego.InhisbookThePowerofNow(abookIbelieve

everyoneshouldmakethetimetoreadonceintheirlife)EckhartTollesaysthat‘theegoisanegativeprojectionuponasituationtochangeormanipulateittomaketheindividualfeelbetteraboutthemselves’.Takeamomenttoletthatsettlein.ThisonesentencethatIreadalmosttenyearsagohasstuckwithmeandhelpedshiftmyactionsandattitudesawayfrommyego.

Sohowdowecontroltheego?Orbetteryet,howdoweletitgo?Ibelievetheantithesisoftheegoisabsolutekindness.It’streatingeveryoneandeverythingwithunconditionalpositivity.Thisisbynomeansaneasytask.Lifecaneasilybemadeintoacompetition.Westernsocietybreedsit–inschooltogetthegrade,inworktogetthepromotionandinsportstogetthewin,competitionisinherentasasocietalnormality.Killorbekilledisahunter-gathererhangovermanyofusstillabideby.Butinamodernworld,ifwechoosekindnesstoall,thenthereisnoneedfortheegotofeelthreatened.Atschoolwecanallexcel;ifsomeoneelsegetsthejob,it’slikelyitwasn’trightforusanyway.Whenwearekind,wearepositiveinallouractionsandintentions.Wehavenoenemiesandweareincompetitionwithnooneelse.

JoshBlau

LiveInspired,NotProud

Forustoshowpride,wemustfirsthavesomethingtobeproudof.It’sacontextualemotion:Weareproudofouraccomplishmentsbecausewehaveachievedthem.

Weareproudofourchildrenbecausewehaveraisedthem.Weareproudofourheritagebecauseitrepresentsourhistory.Buttheseareallpastaccomplishments.Nomatterthesituation,pridekeeps

referringusback.Wecannotmoveforwardwithpridebecauseitholdsusback.Itremindsusofwhatusedtobe,andthroughtheegowemanipulateanddefendouremotionsifthecurrentsituationdoesn’tliveuptopastmemories.

JamboTruong

Soinsteadofpride,changeyourperspectiveandwordchoiceandmoveinaforwarddirection.

Liveinspired,notproud.Ibelieveinspirationkeepsusmovingforward.Thethingsthatinspireustake

ourexperiencesfromthepastandbringthemforwardintothepresentandonwardtothefuture.Thereisinspirationeverywhereinlife,andfindingthepositivitythattakesusforwardisalwaysbetterthanlookingbackintothepast.

InPractice

Changeyourdialogueandnoticehowyouusetheword‘pride’(orproud).You’llbesurprisedhowmuchitturnsupinregularconversation.

‘I’msoproudofyou,son.’‘Weshouldallbeproudoftheworkwe’vedonethisweek.’‘Showsomeprideforyourteamandhowfarthey’vecome.’Thesearen’toffensiveornegativephrases,butwhatwouldhappenifthese

situationswerethreatened?Thisiswhentheegowouldrearitsuglyhead.Now,replace‘pride’with‘inspired’.Thisslightchangeinyourwordingwill

completelyshiftwhatyou’resaying.Pridecelebratestheego,whileinspirationremovesit.

‘I’minspiredbyyou,son.’‘Weshouldallbeinspiredbytheworkwe’vedonethisweek.’‘Weshouldbeinspiredbyourteamandhowfarthey’vecome.’Inspirationisinclusiveandcreatesunitythroughpositivity.Sometimesit’s

thesmallestthingsthathavethebiggesteffectonourwholeoutlook.Iknowithaschangedmyperspective,andIhopeitdoesforyou,too.

MattGiordano

FailMoreAtYoga

It’saninnatehumantraittowanttonotlookstupid.It’sinourDNAtodefend

It’saninnatehumantraittowanttonotlookstupid.It’sinourDNAtodefendtheego.ImyselfamguiltyoflikingtodothingsI’mgoodat,thingsI’mfamiliarwithandthingsI’vebeensuccessfulatinthepast.Ihaveasenseofsecurityinthecertaintyoftheoutcome.Butwhenyoudon’ttryanythingnew,whenyoudon’tgiveyourselfthechancetofailorfalldown,youneverlearnanythingnew.Younevergrow.

Inthepractice,likelife,therearetimeswedon’ttry,notbecausewecan’tordon’twantto,butbecausewe’rescaredofwhatwillhappenifwefail.Butthetruthisfailingisnotabadthing.Forme,failingissimplytryingsomethingandnotgettingtheoutcomeIplannedfororwanted.Butthatdoesn’tmeanitwasn’tvaluableandrelevant.Often,fearisthebiggestcomponent.Weallowthemindtorunthroughallthe‘what-if’situationsthatmayormaynothappenandthatinadvertentlyholdsusbackfromthatfirstattempt.

Thereisanoldadage(Ididn’tmakethisupmyself)thatsaystoFAILisn’tadefiniteterm;it’sacontinuousandongoingprocessoflearning.

ToFAILisyour

FirstAttemptInLearning

Everytimeyoufailyoulearnsomethingnew.Oneofmyfirstyogateachers,DuncanPeakfromPowerLivingYoga

Australia,usedtosay,‘Don’tbeafraidtofailinaCrowpose;thetruthis,theonlythingthatwillgetdamagedisyourego,andthat’sok.’

Rememberthis,andfailmoreatyoga.

‘EVERYTIMEYOUFAILYOULEARNSOMETHINGNEW’

OmarSultani

MEETTHEBOYS

MIKEAIDALA

NEWYORK

PADDLEBOARDER.OLYMPICWEIGHTLIFTER.LOVESEEKER.YOGI.

What’syourstory?I’malifelongathletewhogrewupplayingmainstreamsports.Iplayedfootballincollege,then,whenIgraduated,IcompetedinSUP(stand-uppaddleboarding),racingandOlympicweightlifting–notatthesametime!But,tobehonest,Isoonbecameboredwiththepressuretomakefastertimesandliftheavierweights,andIwaslookingforsomethingmore–somethingthatwouldengagemymind,bodyandsoul.Yogacametome,asitdoesforsomany,atatransitionalpointinmylife,andIfellinlovewiththejourneyinward.

Howdidyougetintoyoga?Beinganathleteandtrainer,Ilovethehardworkandgrindofworkingonmyselfphysically.Ibecameinterestedinyogaasawaytoworkonmyselfmentallyandspiritually,whilestillbeingabletomove.

Myfirstclasswasn’teasy–Iwasmovingmybodyinwaysithadnothadtomovebefore.Butthatprovidedawholedifferentchallenge–onethatdidn’tinvolvepersonalbestsorcompetitionwitheveryoneelseintheroom.

Yogaliterallyenhancesourabilitytoexperiencelife!Thatissorealandraw.

Whatwasthebiggestchallengewhenyoufirststarted?Confidence.Being6ft1intall,weighingover200lbandcomingfromamainstreamsportsbackgroundIhadtolearntoacceptmyselfrealquick.Thispracticeteachesyouthatkindofself-acceptance,physicallyandmentally,andIwanttomakesureguysknowthatit’sforeveryone–everybody:maleandfemale,smallandlarge.

What’sthebiggestchallengeinbeingaguywhopractisesyoga?Notbeingtakenseriously.Ilearnedearlyonthattherearedifferentteachersfordifferentpeopleandyoucan’tpleaseeverybody.Idon’tknowallthesutrasoralltheSanskrit,butthat’sok.IknowplentyofotherthingsandIfocusonthem.Weallhaveplentytooffer.

Yogaistimefornumberone.Itoffersaspacetogoinsideandbeentirelyselfish,butselflessatthesametime.

@mike.aidalaReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

OCTAVIOSALVADO

BALI

COFFEEDRINKER.TATTOOENTHUSIAST.MOTORCYCLE

COLLECTOR.YOGI.

What’syourstory?IwasbornandraisedinMelbourne,Australia.AftertenyearsinIndiaandSoutheastAsia,InowcalltheIslandoftheGods–Bali–home.AsateenagerIstudiedpsychologyatuniversity.Theywerethemostboringyearsofmylife.Iknewtherewasabetterwayformetoservemypurpose.Ijustneededtofindit.So,naturally,IwenttoIndiaandIneverwentbackhome.

Howwouldyoudescribeyourself?Intense,passionate,difficult,confident,mildlyarrogant,purpose-driven,capable,sunnyandinfectiouslypositive–whenI’minagoodmood.WhenI’mnot:somekindofragingdinosaurwithsharpteethandthumbs.Andthat’swhyIpractiseyoga.

Everdoneanythingyou’renotproudof?Alot.I’macreaturedrivenbypurpose,likearedragtoabull.Myredragisyoga.Thisseemslikeaninherentlypositivepurpose,butI’veoftenlostsightofthenecessitytoalsonourishmypersonalrelationships.I’vebrokenalotofheartsandhurtalotofpeoplewithmysingle-mindedness.It’sneverintentional,butthat’s

hardlythepoint.I’mnotproudofthat.

What’syourfavouritedrink?Coffeeandredwine.Ican’ttellyouifIactuallylikethesethingsorifI’mjustrebellingagainstthestereotypesofwhatitmeanstobespiritualandyogic.Actually,that’salie.Ilovecoffeeandredwine.Guilty.

Tellusafactthatotherpeopledon’tknowaboutyou.OnceIspentfourhoursteachingmyselfhowtoplay‘Halo’byBeyoncéontheguitar.AndIgottasay,Iprettymuchnailedit.

Haveyoufacedmanychallengesalongtheway?ChoosingthispathhasmeantthatIhavehadtosacrificebeingclosetomyfamily.Iputonabraveface,butit’sverychallenging,andalwayshasbeen.Nowthatmydadisgettingolderandmyniecesaregrowingup,Ifindmythoughtsdriftingtothemalot,andit’susuallywithatingeofsadnessinmyheart.

Otherthanthat…beingastiff,whitemalehasbeenprettychallenging–andI’mnottalkingaboutmyhamstrings!ItrytogotoeverybackbendworkshoponBali–Icallit‘egomanagement’.Mymantrais‘Bridgeposeisbeautiful,Bridgeposeisbeautiful…’

@octaviosalvadoReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

DUNCANPARVIAINEN

TORONTO

IRONMAN.CANOEGUIDE.PHILOSOPHER.YOGI.

What’syourstory?IgrewupinasmalltowninCanada,wheremyfamilylivedoffthegrid(ourhousewaspoweredbyawindmillandsolarpanels)inaten-acreforest.Ispentmysummerscanoe-trippinginnorthernCanada,buildingcharacterassomewouldsay:gettingeatenalivebymosquitoes,temptingdeathontherapidsandbeingchewedupbynature.Ibecameacanoe-trippingguideandled10-to17-year-oldsonexpeditions.Itwastoughbutgratifyingwork.

We’vealldoneafewthingswearen’ttooproudof.Caretoshareone?Ioncestoleeggsfromabird’snestwhenIwasayoungkid.Irememberfeelingbadaboutit,butIselfishlywantedtoraisetheeggsmyselfinmybedroomwithhot-waterbottles.Mydreamwastohavemyownbirdfamily.Iendedupdroppingbotheggsontheflooronedayandfeltlikenotonlyathief,butalsoamurderer.(ThismightbethereasonwhyI’vebeenvegetarianforthelasttenyears.)Howdidyougetintoyoga?Iwastalkingtoafriendandshesaidtome,‘Duncan,Ithinkyouwouldreallylikeyoga.Cometooneofmyclasses!’IattendedherclassandhadNOideawhatIwasdoing.Theownerofthestudio,whowasintheclassatthe

time,eventuallycameuptomehalfwaythroughandsaiditmightbeeasierifItookmysocksoff!

Ikeepcomingbackbecauseonaphysicallevelyogaalwaysmakesmefeelbetter.Onaspirituallevelyogaismywayofconnectingwiththeunseen–asacredreminderthatthereissomuchmoretothislifethanwhattheeyecanseeandthebodycantouch.

Tellusaboutatimeyouryogapracticecameintoplayoffthemat?DuringanIronmaneventIhadfinishedtheswimmingandcyclingcomponentsandwasstartingtolosecontrolofmybodyduringtherun–abouttenhoursintotherace.Ifeltdeliriousandnauseous,andIwaslosingcontrolofmybodilyfunctions.Theonlythingthatkeptmemovingforwardwasadisciplinedconcentrationonmybreath.

What’syourfavouritepose?Downward-facingDog.It’smyfavouriteposetocheckinbecauseitrequiresasensitivebalancebetweenstrengthandsoftness.

@duncanyogaReadmoreatboysofyoga.com@boysofyoga

RyanCM

RedefiningManly

Forguys,itoftenfeelslikethereisanunspokencodeofconducttoliveby–IknowIfeltthisgrowingupinLosAngeles.Acttough,don’tcry,winateverything,shownoemotion,don’tcompromise.Thisisacommondefinitioninoursocietyofbeingmanly.Thesecharacteristicshavebeenpasseddownfromgenerationsbeforeus,eachtimereaffirmingtheattitudesandapproachesofanout-of-date

eachtimereaffirmingtheattitudesandapproachesofanout-of-dateguidetobeingaman.

Butwhatifthat’snotyou?Areyoulessofamanthanothers?IknowIstruggledwiththisgrowingup.Iwasn’tthetoughestkid,Icriedanytimethingsdidn’tgomywayandinreality,Ididn’treallycareallthatmuchifwewonorlostduringhigh-schoolsportsgames.Iwasjusthappytogetonthefieldandplay.Asasocietywelosesightofthefactthatthesestereotypesstuntthegrowthofourchildrenandaddtheshacklesofmanlyexpectations.Ineffect,weareaskinghalfofthehumanpopulationtoactlike‘men’insteadofthemselves.Thisisinsane.

It’stimetowakeup.We’renowinthe21stcenturyandbeingaguyisn’twhatitusedtobe.Andit’sgreat.It’stimetoredefinewhatitmeanstobeamanfortoday’ssociety,forthenow.

Weliveinaprogressiveworldinwhichwecaneachmakeourownchoicesabouthowweliveandact.We’reinanewerawherewehavethefreedomtorethinktheoldandappreciatethenew.

IbelievethenewdefinitionofaMANshouldbesimple:

Mindful,Aware,Non-judgemental.

NicholasHiggins

CryingIsNotAWeakness

Atwhatagedidwelearnthatguysshouldn’tcry?Becauseatsomepoint,aswe‘grewup’,itwasingrainedinusthatit’snotokandwelearnedthatshowingouremotionslikethisdoesn’thaveaplaceinourday-to-daylives.

Oftenwebottleupourfeelingsanddon’tletthemout.Wesacrificehowwefeelbecausewebelievewemustn’tshowweakness.Andthat’sthebiggestmisconception.Cryingisnotaweakness.Forme,it’sanemotionalandphysicalreleasethatisnecessarytobothphysicalandmentalwellbeing.

MarcoAntonio

ShutUpAndDance

Asguys,weallmakeexcuses.Sometimesbigones,sometimessmallones.Andsometimeswemakethemtogetoutofthingsthatscareusormakeusfeelawkward…Likewhenweareaskedtodance.

I’mtalkingaboutreal,uninhibited,free-flowing,armsflying,hair-whipping,head-banging,crazy,foolishdancing.Thekindyoumightdoatawedding,fuelleduponliquidcourage.

Foralotofusthereissomethingholdingusback.Yes,wecanfeelthebeat,we’renotrobots.But,forsomereason,thereisalwayssomethingrestrainingus.

Ifyou’renotthattypeandyou’rethefirsttogetyourgrooveon,that’sawesome.Keepdancing.Theworldneedsmoreguyslikeyou.

Butfortherestofus,thereisalittlevoiceinthebackofourheads(ourego)thatstopsusfromgettingonthedancefloor.Sowemakeexcuses.Weconvinceourselvesit’sagoodtimetogotothebarorbathroom,ortotakeacall.Orwe

ourselvesit’sagoodtimetogotothebarorbathroom,ortotakeacall.Orwejuststandawkwardlyonthesidelines,smilingandnoddingalong.Thisisthesafezone.Theno-funzone.We’reonthesidelines,notliving,justexisting.

Butwe’retheonlyonesmissingout.Everyoneelseoutthereonthefloorishavingagreattime.Soifthisisyou,don’tletyouregowin.Getoutthereanddance,enjoythemoment,enjoyyourlife.Thesimpletruthis,nooneactuallycareswhatyoudoorwhatyoulooklikewhenyou’redancing,it’sallaboutthefeelingthatyoucanenjoy.Youshouldbedancingforyourself,notanyoneelse.Andthat’sthewayitworksinyoga,too.

Inlife,wecanalwayssayNO.Wedon’tneedareasonorexplanation.NOisafullsentence,butYESmaybethestartofanewadventure.Experienceiseverythinginlife.SosayYESandseewhathappens.Dothethingsthatscareyou,havefunanddon’ttakelifetooseriously.It’ssaidthatyouonlyhavetwobreathsthatareguaranteedinyourlife:yourfirstandyourlast.Whatyoudoinbetweenisuptoyou,sowhynotmakethemostofeverymomentandsayYESmoreoften.

DuncanPeak

Please,ThankYou,ILoveYou,I’mSorry

ThesearethefourmostpowerfulstatementsIcanthinkof,eachfilledwithpositiveintentionsthatconnectustoeachotherandshowwecare.

Sometimeswetakethesewordsforgranted,though,whichcanmeanthatweoftentakeotherpeopleforgranted,too.Butwithamindfuloutlookwecanturnthisaroundandcultivatetrueappreciationineachother.Gratitudeisafeeling,notanaction,andonethatweshouldpractisedaily.

Pleaseandthankyou

Whenyoustopandthinkaboutit,pleaseandthankyouareoptionalphrasesinourdialogue.They’renotessentialwordsforcommunicatingwithothers,sowehavetomakeaconsciouschoicetousethem.

Pleaserepresentsrespectandtheacknowledgementthatnooneowesyouanything.It’snotjustapleasantryifweunderstandtherealityofitsusage.Similarly,thankyourecognisesyourgratitudeandappreciationtoothers–fortheirtime,theirservicesandtheirattention.

Iloveyou

Iloveyouisabigstatement.Manyofussaveitforspecialpeopleandspecialoccasions.Butwhy?Wesaveitforourmothersandsignificantothers,butrarelysayittoourfriends,classmates,studentsandpeoplewemeetforthefirsttime.Butwhycan’tweloveeveryone?Loveisnotascarceresource;it’sendless,abundantandalwaysreadilyavailable.Wecangiveandreceiveloveallday,everyday.Weshouldn’tbelimitingourappreciationofothers.

Maybethesedaysthewords‘Iloveyou’haveloadedconnotations.ButIbelievethat‘Iloveyou’simplymeans‘withthegreatestofappreciation’.Tolovesomeoneissimple.Don’tovercomplicateit,andsayitregularly.

I’msorryWhenwasthelasttimeyousaidthisandactuallymeantit?Whenwasthelasttimethosetwolittlewordscameoutofyourmouth?Ifyoucan’tremember,youeithersayitalotoryoudon’tsayitenough.

Humanscanbedefensivecreatures.Wedon’tliketobewrongorhaveouregosthreatened.Sayingsorryisn’tnaturalformanypeople,andapologisingcanbeuncomfortableattimesbecausewemustfirstacknowledgewehavedonesomethingtooffendsomeoneelse.Sowhatdowedoinstead?Weargue,offend,offeralternativeperspectives,becomedismissiveorjustkeeptalkingforthesakeofit.Forsomanyofus,thisiseasierthansayingthosetwolittlewords.Webelievethewords‘I’msorry’admitsdefeatandcanbefilledwithshame.

Butwhatiswrongwithsayingthatyou’rewrong?Saying‘I’msorry’isowningyourwords,actionsanddecisions.It’s

acknowledgingfirstwithinyourselfandthenhavingthecouragetoacknowledge

ittoothers.Humilityisapowerfulqualitytoincorporatedaily.Thereisanoldsayingaboutfacinghardtimesorachallengingsituation:

‘It’slikepaddlingupstreamwithoutanoar’.Haveyouheardthisbefore?MyfatherusedtosayittomealotwhenIwasakid.

Andthisishowitoftenworkswhennooneiswillingtosay‘I’msorry’.You’rebattlingopposingcurrentsandmovingintwodifferentdirections,andneitherpartyiswillingtobudge.Regardlessofwhoisrightorwrong,you’renotflowingthesameway.Disagreementsandargumentsalwaysendinastalemate,butacknowledgingthetimeswhenyouarewronginahumbleandegolesswaygiveseveryonethechancetomoveforwardtogether.Don’tlettheboatsink,useanOARtomoveforward.

OwnitYoucan’tmakeachangeorrightawronguntilyouacceptthatitwasyouwhocreatedthissituation.‘I’isapowerfulword.Itstandsalone,singularly,anditrepresentsyouandonlyyou.Onlywhenyouarereadytostandupandownthefactthattheargumentissomethingthatinvolvesyouandyourchoiceswillyoubereadytostarttakingaction.

Sooftenwetrytosay‘we’,‘they’,‘it’.Startusing‘I’andownyoursituation.

AcknowledgeitWearealldifferentpeople.Somethingthat’snotoffensivetoyoumaybesoforothers.Whatyoubelieveisfirm,othersmaynotthinkisfirmenough.Whatyouthinkisfair,othersmaythinkisunfair.Thisisthecauseofmanyconflicts:theinabilitytoacknowledgesomeoneelse’spointofview.Byacknowledgingtheirperspective,wearesaying:Iunderstandthatyourwaymaybedifferenttomyway.

ResolveitResolutioncomesnext,it’sthefirststepforward.Thiscouldbeassimpleasstatingthatitwasn’tyourintentiontomakethemfeelbad,oryoustatingthatyourattitudeandegoweremisguided.Toresolvethesituationistosay‘I’dliketostopcreatingresistancebetweenus’.Whenresolutionisactioned,wemoveforward.

Andthat’sit.Whenyousay‘I’msorry’,youownit.Thesetwosmallwordssaidtosomeoneelseareyouracknowledgementofthiswiththeintentionto

resolveitandmoveforward.Sayingthewords‘I’msorry’isn’tthehardestpart;it’sowningitandbeingwillingtomoveforward,evenifitmaynotbethedirectioninwhichwewereheadinginitially.

Remember,allthesethingstakepractice,it’sthework(andyoga)wedoontheinsidethathassomuchpositiveeffectonoureverydaylives.Thisistherealpowerofyoga–sometimeswejustdoitoffthemat.

Inpractice:I’msorry,I(OWNINGIT)offendedyouanddidn’taskyouwhatyouwantedtodoonFridaynight(ACKNOWLEDGINGIT).Itwasn’tmyintentiontotakeourplannednighttogetherforgranted.IjustwantedtogoouttodinnertogetherwithmyfriendsthatIhaven’tseeninawhile,soIthoughtwecouldhaveonebigparty.I’dstilllikethistohappen,butIunderstandthatyouimaginedthenightwithoutanyoneelsearoundsowecouldspendqualitytimetogether.Icanseehowthishascreatedcontrastingintentionsfortonight.Whatwouldyouprefer?Spendingtimewithyouisthepriorityforme,everythingelseisabonus.(RESOLVEIT)

AnwarGilbert

VictorChau

MEETTHEBOYS

ADAMWHITING

NORTHCAROLINA

MUSICMAN.COFFEEADDICT.INTROVERT.YOGI.

What’syourstory?Ispentmyschoolyearsinaconservatorystudyingclassicalguitar.Aftersevenyearsofintensestudy,IblastedofftoNewYorkCityandstartedmyjourneyasamusicianand,eventually,ayogi.Mydayswerespentworkingoddjobsandpractisingyoga.Mynightswerespentwriting,recordingandperformingmymusic.

Howwouldyoudescribeyourself?Ithastakenalongtimeformetobeabletoembracemytendencytowardsintroversion.WhenI’mnotteaching,Ileantowardsthequieterside.IbelieveIsteppedintomypowerwhenIembracedthatandstoppedtryingtofighttobesomethingelse.

Whatdoyouvaluemostinothers?Ivalueintegrity.Ivaluepeoplewhowakeupeverymorningandstrivetobegoodpeople–tolivesimplyandhonestly.AndIvaluepeoplewhoexpecttheverysamefromme.

Howdidyougetintoyoga?WhenIwaslivinginNewYork,Iwasstrugglingwithpost-traumaticstressdisorder(PTSD),whichincludedbattleswithpanicattacksanddepression.Isearchedforwaystoalleviatethesymptoms,includingmedication,andonlyfoundatruepathtohealing

whenIstartedpractisingyoga.

Whatwasthebiggestchallengewhenyoufirststarted?Iwasveryawarethatmybodywasn’tyetcapableofthefluid,gracefulmovementsthatIwasseeingaroundme.Ihavealwaysbeenself-consciousaboutmybody,andbeinganoviceinapackedyogastudioonlyexacerbatedthat.

@adamwhitingyogaReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

GISLIGUNNARSSONBACHMANN

ICELAND

VIKING.GOON.SHAOLINPHILOSOPHER.YOGI.

What’syourstory?Iwasthegooninschool,alwaystryingtomakesureeveryonewashappyandhavingfun.IstartedathleticswhenIwastenandthentookupkarateat12.Iwouldclassifymyselfasamartialartistthatswitchedtoyoga.Ihadplanstobeadoctor,butjustbeforeIwasabouttogotomedicalschoolIputthemonholdandmovedtoThailandforsixmonthstostudyMuayThaikickboxing.IpostponedmystudiesevenfurtherafterthatandtravelledforthenextfiveyearsdoingwhateverIcouldthinkof.DuringthistimeIgotmyyogatherapycertificateinIndiaandstartedteaching.

Whatcharacteristicdoyouvaluemostinothers?Vulnerabilityandhumility.Theabilityandstrengthinotherstobethemselvesandknowthemselves.

Whydoyoukeepcomingbacktoyoga?Ijustdon’tfeelthesamewithoutit.AfterknowinghowgooditfeelswhenIpractiseregularlyandconsistently,IalwayshavethatcomparisontowhenIdon’t.WithoutitI’malwaysworseoff.

Whatisyouradviceforaguywhowantstotryyogaforthefirsttime?Giveitarealshotandnotjustonetime.Committoafewclassesanddothemorelsedon’tbother.You’regoingtofeelterriblethefirsttimebecauseit’sgoingtobeawkward,toughandpainful,andyou’llthinkeveryonewillbejudgingyou.Butbygoingacouplemoretimes,youworkthroughyourinitialinsecuritiesandstartfeelingtherealgiftofit.

Tellusastoryaboutwhenyouryogapracticecameintoplayoffthemat?SayingIloveyouisabigthinginIceland;it’softensoawkwardthatpeoplewon’tdoit.Forexample,mymumwillsometimeswrite‘Iloveyou’tomeinEnglishsimplybecauseit‘stoomuchtodosoinIcelandic.Shereallylovesme,butit‘sjustsoawkwardandunnatural.Mydad,tomymemoryatleast,nevertoldmestraightoutthathelovedme.Ihadn‘tsaidittohimeither,oratleastnotforaverylongtime.Yogagavemethecouragetoknowbetter,soIstartedsayingit.AtfirstIwashesitant,butitgrewonmeandIgotbetterandbetter–sogoodthatIwasabletotellmydadthatIlovedhim.Andhefinallysaiditbacktomeandmeantit.Ican‘ttellyouhowmuchthatmeanttome.

@gisbacReadmoreatboysofyoga.com@boysofyoga

MarcHatvani

TurnTheVolumeDown

Weliveinanoisyworldwhereeverythingaroundusisalwaysswitchedon.Wearealwaysreceivingstimuliinoneformoranother–noisetotheears,smellstothenose,touchtotheskin,colourstothe

noisetotheears,smellstothenose,touchtotheskin,colourstotheeyes,tastetothetongue.Thisishowwemakesenseoftheworld.

It’seasytogetoverloaded.Weallowsomuchtocomein,ratherthanblockingsomeofitout,andsometimesitoverwhelmsus.Thisishowstressandburn-outhappen.

Weneedtoturnthevolumedown.

TalkLess,ListenMore

Thebestplacetostartistostop.Talkingisoneofthenoisiestthingswedo.Wecreatenoiseeverytimeweopenourmouth,andwecreatenoiseinourhead,everytimewepreparetospeak,andindoingso,weminimiseourabilitytoreceive.Whenwetalkwedon’tlisten.Thebrainworksinawaywherethemomentwehavesomethingtosay,westoplisteningandstartgettingreadytotalk.Cognitively,whenwestoptalkingourabilitytohearactuallybecomesfarmoreacute.

Theartoflisteningisjustthat.It’sanartthatweshouldnottakeforgranted.Didyouknow,tolisten–toreallylisten–istostopcreatingwordsorformulatingaresponse;it’sallowingyourselftobepresent,alertandattentivetotheconversationyou’rehaving.Toomanyofusarealreadyformulatinganswersandresponsesinourheadslongbeforeit’sourturntotalk.

Anexerciseinactivelistening

Nexttimeyou’reinaconversation,focusyourattentioncompletelyonlistening.Whenthepersonyou’respeakingtohasfinished,simplysay,‘Thankyouforsharing,’andthenpause.

Takeamomenttothinkbacktowhattheysaid:howitmadeyoufeel,thethoughtsthatcameintoyourmind.Remainquietforafewsecondsandthencreateyourresponse.

Continueyourconversationthiswayandseewhathappens.Yes,itwilltakelonger,butmaybeforthefirsttimeinawhileyou’llactually

listenandhearwhatsomeoneelsehastosay.

listenandhearwhatsomeoneelsehastosay.

ListeningismorethanwhatyoudowithyourearsTheideaof‘talkless,listenmore’ismuchbiggerthanasingleone-to-oneconversation.Listeningisaboutappreciatingtherighthere,rightnow.

Tolistenistonoticeandpayattention:towhatotherssay,tohowwefeelandtowhatweneed.Inlife,wetalkalottoeachotherandtoourselves.We’realwaystalking.Buthowoftenarewereallylistening?

Let’schangethat.

SitDown,BeQuiet

Whenwasthelasttimeyousatstill?Wasitintentional?Howquietwereyoureally?

Inthischapterwe’regoingtotalkaboutmeditationandthepracticeoffindingstillnesseverysingleday.

Weallknowpeoplewhodoamillionthingsatonce.Youmightevenbeoneofthem.Theyjugglework,socialeventsandsideprojects,theycarryontwoconversationsatthedinnertableandtheirfingersarealwaysnon-stopscrollingontheirphone.Ifthey’reinayogaclass,they’reprobablyattemptingtodoeverything.Butwhenitcomestosittingstill,it’sjustnotforthem.Infact,it’salmostimpossible.Itmayevenannoythemortheymayfeelthatit’sawasteoftime.Evenwhentheythinktheyaredoingit,they’restilldoingsomethingelse;themindisstillthinkinganddoing.Theycan’tswitchoff.

Forthem,sittingstillishellonearth.AndIshouldknow–Iusedtobejustlikethis.

Sittingstillishardwhenwefirststart.Wecanalwaysfindsomethingthatneedstobedealtwith,orsomethingelsethatneedstobedonerightnow.Carvingoutaspaceeverydayforamomenttopausejustneverseemshighontheprioritylist.Butwhycan’tweprioritisedoingnothing?Whyisitsohard?

Mostpeoplehaven’ttakenthetimetotry.It’stoodaunting.Butifthat’syou,whatdoyouhavetolose?Sittingquietlyisneverawaste.Givingyourselftimetofocuswithin,insteadofbeingdistractedbytheoutside,willalwayshaveapositiveeffectinyourlife.Byfindingstillnessyoucancreateasenseofcalminyourmindandbody.Thisisthepracticeofmodernmindfulnessandmeditation.

Ittakesdedicationandworktofindthetime,butit’salwaysworthitwhenyoudo.

DuncanPeak

Startsimply.Closeyoureyesandbestill.Letthemindrest.Calmthesensesandfocusontheinside.Meditationcanhaveimmediateeffectsonthemindandbody.Physically,itslowsusdownandchallengesustodoless.Mentally,itallowsourmindtoactivelyrest,whichwerarelydo.Activerestisaconsciouschoicetoputthemindsintoastateofease.Thereisabigdifferencebetweenmeditationandsleep.

Therearemanytypesofmeditationandsomewillsuityoubetterthanothers,butanytypeisbetterthannone.Here’sonetogetyoustarted.

RealWorldMeditation

Startingameditationpracticecanbedaunting.Sittingdown,shuttingyoureyesanddoingnothingfor20minutescansoundlikeaneternity.Andformanyofus,whenwefirststart,itfeelsthatway,too.Butthereisnosuchthingasa‘good’or‘perfect’meditation.

Therearemanystylesofmeditation,someshorter,somelonger,butforthispracticewearegoingtoaimtositandbreathefor20minutes(twiceaday).

Why20?It’softensaidthat20minutesistheideallengthoftimeforthebodytorestincalmnesstoreceivethefullbenefitsofthepractice.Afterthisyou’vereached‘restsaturation’andanyadditionaltimedoesn’tofferasmuchbenefit.It’slikeyourphone:onceit’scharged,it’scharged,nomatterhowlongyouleaveitpluggedin.Thislengthoftimerespectsandreflectsmanyoftheancienttraditionsofmeditationpractice.

Whileyoumaybeworriedthat20minutesisquitealongtime,whenyouthinkaboutitit’sreallyonly1.4percentofyourday.

Butfearnot,ifyoucan’tfind20minutes,thendo11,andifyoucan’tdo11,do5.Andifyoucan’tfindthat,thenyoumayneedtocheckinwithyourprioritiesbecauseitsoundslikeyoureallyneedtostartmeditating.

SolRising

SolRising

Herearesomeguidelinestogetyoustarted:1.Findacomfortableplacetosit,whereyouwon’tbedisturbed.Youdon’tneedtobecross-leggedonthefloororchangeintoyouryogaclothes;youjustneedtobesomewhereyoucanbecomfortable(asteadyarmchairorsofa,atyourdesk,sittinguprightinbedor,ifyouwant,sittingeasilyonthefloororleaningagainstthewall).It’salsonicetoremoveyourshoes.

Thebestwaytositisanywaythatiscomfortableforyou,whereyourphysicalpostureisnotdistracting.

2.Setatimer.Thisisagreatwaytohandovercontrol,soyoudon’thaveanyreasonorexcusetocutyourtimeshort.Makesureyoupickanalarmthatisgentle.Asharpexitfromameditationislikegettingabucketofice-coldwaterdumpedonyourheadinthemiddleofthenight.

Therearemanygoodmeditationappswithtimersthatwillgiveyouagentlenotificationwhentheallottedtimehaspassed,sodoyourselfafavouranddownloadonetoyourphone.JUSTBREATHEismyrecommendation,whichyoucanfindeasilyintheappstoreforfreeonmostsmartphones.

Add20minutestothetimerandgetreadytosit.Duringthefirststagesofthemeditationyourbodywilladjustandsettle,soallowyourselfafewbreathstocalmthebodyandfindeaseinyourseat.

Here’sananalogytoexplainthis.Imagineyourfriendoffersyouacupoftea,andyouaccept.Theybringitintotheroomandputitonthetableinfrontofyou.Thecupisstill,buttheteainsideisstillmovingaround.Ittakesafewmomentsfortheteatosettleandtheripplestosubsidesoyouprobablydon’tstartdrinkingitstraightaway.Thisissimilartohowthemindworks.Whenwefirstsittomeditate,themindneedsamomenttofindstillness.

3.Minimisetheexternaldistractionwherepossible.Whileit’snotimperativethattheroomiscompletelysilent,it’shelpfulifthereisnothingobviouslydistracting.Leaveyourbabywithyourpartnerorotheradult,moveawayfromloudmusic,turnoffthetelevision.Givingyourselfthebestchanceforstillnessbyremovingtheseexternalannoyanceswillserveyouwell.Butdon’tworryiftherearethingsyoucan’tchangeorturndown.Justdowhatyoucan.Anythingisbetterthannothing.

4.Closeyoureyes.Thisisthehardestpartforalotofpeople.Activelyclosingyoureyesforthedurationofameditationwillseemimpossiblewhenyoufirst

start.Yourmindwillflickintooverdriveandyou’llwrestlewitheveryfleetingmomentuntilit’sover.Buttrustthatthetimewillpassfasterandfastereverytimeyoupractise.Closingyoureyesisjustonemorewaytoavoiddistractions.

5.Breatheandletgo.It’stimetobegin.Bringyourattentiontothebreath,slowandsteadywithagentleandnaturalinhaleandexhale.Thisisallyouneedtodo.

Attimesthemindwillwanderandyoumayfindyourselflostinthought.Buttheaimofanymeditationistoletthemindbeatease,sowhilewefocusonthebreath,wedon’tforcecontrol.Ifithelps,youcanrecitetoyourself‘just’ontheinhalesand‘breathe’ontheexhales.Thismayhelpyoutokeepyourfocusnarrowandmindclear.

Attheendofyourmeditation,don’tspendanytimeanalysingwhathappened;justsimplyappreciatehowyoufeelnowyoureyesareopen.Ifyoufeelrefreshed,calm,energisedandlight,thenthemeditationwasgood,andthereinliesthebenefit.

Andifyoudon’t,knowthatitwasn’tbad.Itwasjustanexperiencethatdidn’tserveyouwelltoday.Thebestthing,regardlessofhowyoufeel,istodoitagaintomorrow.

JohnnyVasilj

CultivateAQuietConversation

Asyoucreatetimetositstillandmeditate,you’llseehowsteppingawayfromthenoiseistrulybeneficial.Cultivatingquietasalifestyleapproachwillaffecteverythingyoudo.Youredgeswillsoften,yourexpectationswilleaseandyourdesperationtofillspacewithyourwordswilldissipate.Thesedays,InoticeabigdifferenceinhowIactandam.Ienjoylongmomentsofnotalking,Idon’thaveanxietyaboutsmalltalk;Icanjustenjoythesilence.Onceyoustepintostillness,you’llwonderhowyoueveroperatedinsuchanoisyworldwithoutreprieve.

MEETTHEBOYS

JONNIPOLLARD

MELBOURNE

MEDITATOR.ICE-CREAMLOVER.MANINTHEMIRROR.YOGI.

Whatisyourstory?I’masimpleguywithadeepsenseofpurposetoawakenthefullpotentialofwhatitmeanstobeahuman.ItraveltheworldsharingtheknowledgeI’vegainedfromgreatmastersabouthowtobecomeembodied.Itakegreatpleasureinallthingscreative,elegantandexpressiveofourhighernature.I’mfascinatedbytheprocessofhumanawakeningandseethelast22yearsofstudyingandteachingasthefoundationforatleastanother60-years-plusofdiscoveringnewfrontiersofourhumanness.

Howwouldyoudescribeyourself?Surrendered,accepting,inclusive,loving,present,insightful,capable,silly.

Whatdoyoumostvalueinothers?Ivaluepeople’ssincereheartfeltpresentattentionmorethananything.Thisistheonlyplaceweevergettomeeteachotherandconnectwiththefullnessofourheartsandmakemeaningofourhumanity.

Whatadvicewouldyougivetosomeonesteppingontothematforthefirsttime?Havefun,letgoofexpectations,enjoytherideandaftereach

sessionsitandmeditatefor20minutes.Thewholepointofasanaistopreparethemindandbodytotranscendwhowethinkweareandexperiencewhatweare–unboundedawarenesswiththeunendingpropensitytoloveandbecompassionateinthefaceoffearanddefensiveness.Weareimmeasurablypowerfulandthepracticecanrevealthispowerveryquickly.

Whatposedoyouhateandwhy?TheposesIpullinthemirrorwhenI’mtryingonsomethingnew,tryingtocreateanimageofwhatIthinkIshouldlooklike.

Mypracticeistostandinfrontofthemirrorandsmileatmyself.It’sveryeffectiveinestablishingadeepconnectionwithmyselfastheworldmightseeme.Evenifyouhavetofakeit,doit!Itwillrevealwhereyourheartisatinaninstant.Connectwiththat,goodorbad,andbethatinfrontofthemirror.It’spowerfulstuff,fellas.

@jonnipollardReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

JONAHBROWERLYON

NEWYORK

HOCKEYGOALIE.PIANOPRODIGY.NEWYORKIN’.YOGI.

What’syourstory?ThefirsttimeIwasinayogastudioIwassixweeksold,soatthisstageofmylifeI’vebeenaroundyogaforabout11years.IwasborninNYC–it’smyhome,butI’vegothomiesallovertheworld.

Mymom,ElenaBrower,isayogateacher,soI’vebeenluckytohangwithsomegreatpeopleincoolplaces.MyfavouriteplacetohangwiththeyogacrewisatWanderlustfestivals,andAustraliaisprettybomb.com.

I’manathlete–Iplayhockey,soccer,baseball,(American)football,basketballandmyfavouriteteamistheNewYorkRangers.

I’maDJ.IgobyDJPulse.Mybeatsareelectronicandrap.I’mprettysick.

I’malsoaclassicalpianist.I’vebeenplayingforsevenyears,andIpractiseforonetotwohourseveryday.

Whatdoesyogameantoyou?Tome,it’sthedifferentenvironments,theteachersandallthenicepeopleIgettohangwith.

Whatisyourbestadviceforadudewhowantstotryyogaforthefirsttime?Neverbepressuredtodoyoga,justhavefunandbechill.Waitfortherighttimeandtakeyourfriendswithyou,butdon’tgotoyourmum’s

classes.

Tellusastorywhenyouryogapracticecameintoplayoffthemat?Ithinkthatyogawillchangetheworldbecauseitteachesustobenicerandtotreatotherpeoplewithrespect.

Whatisyourfavouritequote,orpersonalmantra?‘WhenplanAdoesn’twork,youstillhave25morelettersinthealphabet,sotakeachillpill.’–JonahLyon,notYogananda

Whydoyouwanttoshareyourstory?BecauseIwanttobeapartoftheBOYprojectandletkidsmyageknowthatyogaiscool.

@jonahlyonReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

DANIELSCOTT

SANFRANCISCO

MOUSTACHEMAN.WHISKEYCONNOISSEUR.YOGI.ALLOFTHE

ABOVE.

What’syourstory?Anythingispossibleatanytime,giventherightcombinationofeffort,desireandresource.Let’sjustsaymyfavouriteanswerformultiple-choicequestionsis‘AllOfTheAbove’.Iwasvoted‘MostUnique’inhighschool…whichwasaHUGEcompliment,consideringIgrewupinaparticularlyhomogenous,middle-classsuburbintheTri-Statearea.Competitiveswimmer,professionallifeguardandVicePresidentofthevideoyearbookinHighSchool;modelstudentbyday,partypromoterbynight–amixthatcontinuedwellintomyyearsasayoungprofessionalafterwards.

Whatwasthebiggestchallengewhenyoustartedpractisingyoga?Findingayogateacherwho‘spokemylanguage’(lessfrou-frou,moreLet’sDoThis).Hilariouslyenough,allIcouldfindwereguyswhofitthatstereotype(natch)orwomen…whoalsofitthesamestereotype.Ittookalotoftrialanderrortofindateacherwhospokedirectlytomysensibilitiesandinterests.ALOT.

Whatisyourbestadviceforaguywhowantstotryyogaforthefirsttime?Don’tworryabouthowitlooks,bringawarenesstohowitfeels.Allthoseotherpeopleintheroom?Theydon’treallyknowmuchmorethanyoudoandnobodyknowsyourbodybetterthanyou.

Tellusaboutatimewhenyouryogapracticecameintoplayoffthemat?Mostrecently,IhadtodealwiththeDMV(DepartmentofMotorVehicles)andnobodygothurt.PlusoneforYOGA!

@danielscottyogaReadmoreatboysofyoga.com@boysofyoga

RyanCM

WhatIsAnAction?

Webster’sDictionarydefinesitas‘athingdone’.Ilikethisdefinition–sosimple,clearandconcise.

Anactionhastwodistinctphases:anintentionandexecution.Beforeweact,wemustfirsthaveintention:‘Whatisourpurposefordoingthis?Whatarewehopingtoachieve?Whatisthemotivationbehindit?’Onlythenshouldweexecute:‘Whatisthebestmethodforgettingitdone?’

Thisprocessappliesfromthesmallestofactionstothegrandest,andcanhappenhundredsoftimeseveryday,ofteninasplitsecond.

Sayyou’rehungry.Youdon’tjustmagicallygetfull–youmustfirsteatsomething.Thisisanaction:youactbyeatingsomefood.Butbeforeyoudothatyouhaveaclearintention.

Let’sbreakitdown.

Theproblem:I’mhungryWhatistheintention?IfIeatthissandwich,Iwon’tbehungry.

Whatistheexecution?Makeasandwich,eatthesandwichandnowI’mnothungry.

Doyourecognisethestages?Theymayhappenalmostsimultaneously,buteachstageisthere.Withclearintention,ourchoicesinexecutionareconsidered.Oftentimes,withouttheintentionwesimplyreactwithoutthinkingandthe

Oftentimes,withouttheintentionwesimplyreactwithoutthinkingandtheoutcomescanbelessthanideal.

Sowhatisareaction?Areactionisaresponse.It’sanactionthatusuallyaffectsusandplaysonourtempersandegos.Putsimply,areactionisaregrettableaction.Itissomethingwedowithimpulseorinstinctandattimesoftenregretlater.Reactingdoesnotallowustomakethebestchoicesinthesituation;wejustmakearesponsivechoice.

‘CHOOSEWISELY,LIVEWITHOUTREGRETSANDLEARNFROMEVERYEXPERIENCE’

Doesthissoundfamiliar?Howmanytimeshaveyousaidsomethingreactively,somethingyouprobablydidn’tmeanbutitendedupcomingoutanyway?

Howmanytimesdidyouregretit?Inyoga,onthemat,wemovecarefully,consciouslyandmindfullyplacing

ourbodiesintoposturesandpositionswithfullawarenessandaccountability,andinlifeweshouldbedoingthesame.

NoRegrets

Theideaofregretisoneweallknowandtrytoavoid.Regretisn’tagoodfeelingbecauseweknowwecouldhavedonebetterorachievedamorepositiveoutcome.

We’rehuman.Wedon’tneedtobeperfect,butwecandoourbesttoseehowourchoicesandactionsbestserveandsupportourlives,insteadofregrettingthosewemadewhenreactingtosomething.Therearesomethingsinlifethatyoucan’ttakeback,soactioncarefully.

OctavioSalvado

Butwhatisregret?Forme,regretistheideathatweshouldhavedonesomethingdifferently.It’softenquiteclearafterthefactthatourchoicesatthetimecouldhavebeendifferent.Sometimesitmayhavebeenouregosgettingintheway,orchoiceswemadeintheheatofthemoment–thesearethemomentsthatwedefineasregret.

Butwhatifwedefinedouractionsdifferently?Ratherthanlabellingthemasregrets,whatifweacknowledgedthemsimplyasexperiencestolearnfrom?Yes,wecanallacknowledgethatourchoicescouldhavebeenbetter,butregretkeepsuslookingbackinsteadofmovingusforward.Withasimpleshiftinapproach,wecanstarttolivelifewithouttheburdenofregret.

MarcHatvani

Howdoesthisapplytoyoga?Inyogawealwaysmoveconsciously,manoeuvringourbodiesintoposturesandpositionswithawarenessandaccountability.Buttherewillbeatimewhereyoumightgotoofar,orpushtoohard.Oftenthisresultsininjurythatmaysidelineyourpracticeforaday,orweeks.ThishashappenedtomeplentyoftimesovertheyearsandtomanyyogisIknow.

Once,IfellwhileIwasinCrowpose.Iwasn’tpayingattention,myhandsslippedandItwistedmywrist.Icouldn’tpractisethatposeforalmostsixmonths.Itwouldhavebeeneasytogetangry,regretthedecisionsImadewhenIwaspractising,trytoblametheteachersforgivingmetheoptiontotrysomethingdifferentorjustletthefrustrationwin.Butthetruthis,theseweremyactions,mychoicesandmydecision,regardlessofhowmindfulIwasinmyactions.Imaynothavelikedwhathappened,butlookingback,Ilearnedsomethingaboutmyself.Theexperiencewasn’tpleasant,butitwasvaluable.

Inowknowmylimits,andInowalwaysapproachthisposewithmyfullattentionbecauseIknowwhatwillhappenifI’mnotawareandmindfulofmyactions.

Sochoosewisely,livewithoutregretsandlearnfromeveryexperience.Thisishowwecanlivemindfullyeverysingleday.

MEETTHEBOYS

TRAVISELIOT

LOSANGELES

BEACHBOY.MANTRAMAN.MUSICIAN.YOGI.

What’syourstory?IwasborninTexasandgrewupinNorthCarolina,whereIstartedmeditatingattheageofnine.Iworkedintheentertainmentbusinessforawhilebeforediscoveringyoga,then,afteranear-deathexperienceinKauai,Hawaii,thingsreallystartedtoshiftformeandIbegantodivedeepintoallthingsyoga.

What’sthebiggestchallengeorissuebeingaguywhoteaches/practisesyoga?InLAlotsofguyspractiseyogasoit’sbecomeprettynormal,whichissoawesometosee.ButsometimeswhenItravelforaworkshopit’salmostall-femaleand,althoughIhavenoproblembeingaroundabunchofladies,Icanseehowguysgetputoffbythat.Theythinkit’sjustforthegirls!IunderstandbecauseIhadthesameinitialresistance.Butonceyoucangetpastthatstereotype,youcanseethatyogaisopenandbeneficialtoeveryone;alotofmyfriends/studentsareprofessionalathletesandtheyalldoyoga.Ithinkthekeyistofindtherightteacherandtherightvibeofaclassforyou.

Yogais…freedom.Everyhumanbeingislookingforfreedom.Somedoitthroughnegativemeansandothersdoitthroughpositivemeans.Butwe

allwanttobefree.Andyogahelpsusachievethis.

@realtraviseliotReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

OMARSULTANI

DUBAI

BANKER.RISKTAKER.WAVERIDER.YOGI.

What’syourstory?IwasborninLibyaandmovedtoBeirutasakid,butduetopoliticalinstabilityinbothcountriesmydadmovedustotheUK.IspentmychildhoodandteenageyearsinLondon.IgraduatedfromanAmericanSchoolandwenttocollegeinBoston.Myfirstjobwasworkingasananalystforabank.AfterthatImovedtoJapanandwasateacherforafewyears,thenmovedbacktotheWestCoastandsettledinPortland,Oregon,beforerelocatingbacktotheMiddleEast,toDubai.Ilovetravellingandlearningnewthings.I’maperpetualstudentoflife.

Whatwasthebiggestchallengewhenyoustartedteaching?Candidly,itwasfindingthetime.Workingfulltimeinfinancemadeitinitiallydifficulttocommittoaregularclass.Thethingis,thetimeisthere,youjusthavetocommittoit.I’msogladIdidasithasreallymadeahugedifferencetomyqualityoflife.

We’vealldoneafewthingswe’renotproudof.Caretoshareone?WhenIlookbackatthevolumesofthingsthatI’mnotproudof,theyallshareonething–whenI’venotbeentruetomyself.WhenI’vedonesomethingthatdidn’tholdtruetomygenuineself.Storiesthatyouhold

ontofromyourchildhoodthatmadeyoubelieveyou’reaterriblepersonreallyaren’tasdramaticorasseriousasyouthink.

@omiesliceReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

CHARLIEKELLY

LONDON

RAVER.TRUTHSEEKER.TOOTHBRUSHHATER.YOGI.

What’syourstory?I’maborn-and-bredLondonerbutwenttoninedifferentschools(someboardingschools)growingup.IcamebacktoLondonfullywhenIwas15topursuemindexpansion,butatthattimetheonlywayIknewhowwasthroughchemicals(somenaturalandothersnotsomuch).Iwasinvolvedintheundergrounddanceandpsyche-trancescene.Eventually(asyoumightexpect),itgotoutofhandandIdecidedlifewouldbebetterifIgaveupdrinkingandusing.

What’sitlikebeingaguywhopractisesandteachesyoga?IlovethepracticeandIloveteaching.IlovetellingpeoplewhoarenewtomyclassthatIcan’ttouchmytoes,andthenwatchingtheworryliftfromtheirfaces,especiallytheguys.Yogajustrocks.It’saplacewhereIcancomeandsit,stand,twist,bend(kindof)andbreatheintomylifesituations.Thereisalsoawicked,beautiful,lovingandinspiringcommunitythatIjustlovebeinginvolvedwith.

Ifyoucoulddoitallagain,whatwouldyouchange?Iwouldnothavecaredasmuchatschool.Iallowedthesocialpressuretoachievetoweightooheavilyonme.

Whatisyourpersonalmantra?‘Omgamganapatayenamaha.’Thisbadboyremovesanyobstaclesinlife,inthemindandspirit–anythingstandingbetweenyouandahigherandmoreconnectedexperience.Readmoreatboysofyoga.com@boysofyoga

MarcoAntonio

NotRightAndWrong

‘Lifeisn’taboutrightandwrong–it’saboutrightandleft.’ThefirsttimeIheardthis,itblewmymind.Iwasinayogaclasspractisingwithafriend(MarcLaws,oneof

theBOYS)andhesharedthisidea.Ihadneverhearditbefore,butitwasagamechangerforme.IthaschangedhowIreceiveeverythingintheworldtoday.

Ashumans,wehaveatendencytoseethingsinblackandwhite:therearethingsthatare‘right’andthingsthatare‘wrong’.We’renotbornthisway–welearnfromayoungage.Wemustacknowledgethatthisisnotanaturalthing–it’ssomethingsocietyingrainsinus.

AsfarasIknowfrommyresearch,around90percentofallpeopleareright-handed.Andsincethisisthemajority,mostthingsinoureverydaylivesarestructuredthisway.Wehaveright-handeddoorknobsandphonesthatswiperightandcountlessotherthingsintentionallybuiltforwhat’s‘right’.Butdoesrightalwaysmeancorrect?

Andwhat’ssowrongaboutaleft-handedguitar?Asasociety,wehavecreatedadefinitivesystemoflearningthatisrootedin

negativity.Wehavethingsthatareright,andanythingelseiswrong.Butwhenyoustopandconsiderthisthought,wecanlikelyagreethatitdoesn’talwaysworkthatway.Oursystemisbrokenandwedon’tevenrealiseit.

Leftisnotwrong;it’sjustdifferent.Andwhileitmaynotsuitthemasses,itshouldn’tbediscountedorseennegatively.Othersmaynotalwaysagreewiththestatusquoandinsteadchoosetogoleft,andthatisok.

thestatusquoandinsteadchoosetogoleft,andthatisok.Embracingthisideacanchangeeverything.You’llfindmorekindnessand

compassionwillcomeintoyoureverydaylife,and–thebestpart–you’llfindmoreofthesequalitiesinyourself.

Acknowledgingthatweallhavedifferentopinions,thoughtsandperspectiveishowweunderstandthatnothinginthisworldisdefinitive.Weallliveourlivesinawaythatworksforus,withmoralsandbeliefswebelievein.

That’sthepracticeofyogainourliveseverysingleday.

FindingTheBalance

We’reallinsearchofbalance:inourbodies,ourjobs,ourrelationshipsandwithourtime.We’realwayslookingforitbutweneverreallyfindit.We’reoverworked,over-stimulatedandunderappreciated,andwecan’tseemtogetoffthetreadmill.Thebeliefthatyoudon’tneedtorestisworrying;theabilitytobringmorebalancetolifeisessentialforourwellbeing.

LifeisaboutadjustingtochangeBalanceisnotadestinationtoarriveat.Balanceisnotaboutstandingstillinperfectstillness;it’saboutadjustingtochangeasitcomes.Balanceisdoingwhatisnecessarytofindcalm,compassionandhappinessinthemoment,eveninchaos.Whenyoustarttryingtocultivatebalanceinyourlife,you’llfindthatit’snotalwayseasy.

Thinkaboutwhenyoufirstlearnedhowtodriveacar.Yougrippedthewheeltightasyoutriedtokeepthecarontrack.Buteverytimetherewasatinymovementorbumpintheroad,itfeltlikethewholeearthwasmovingbeneathyou.Dealingwiththechangewasdraining.Youmayhaveonlygoneamiledowntheroadbeforeyouwerephysicallyandmentallyexhausted.Youwereholdingonlikecrazythinkingyoucouldcontroleverything,andyouprobablyweren’tbreathing.

Thisisnotbalance.Thisistryingtocontrolthechaos.Now,thinkaboutwhenyou’reinayogaclass.TheteacherannouncesTree

pose–totheuninitiatedthislookscalmandelegant.Well,often,itain’tlikethat.Infact,itfeelslikeatanymomentthetreeisgoingtofalldownorworse,snapinhalf.It’smorelikethe‘standononefoot,crampinyourcalf,wobbling

snapinhalf.It’smorelikethe‘standononefoot,crampinyourcalf,wobblinglikeagiraffeattheicerink,sweatingorcrying(you’renotsure)wonderinghowlongarewegoingtobehere’,kindofpose.

Thetruthis,tofindbalanceyoumustalwayskeepadjustingtofindtheleastresistance.Theaimofbalanceshouldalwaysbetomovewitheaseandadjusttothechangeasitcomes(likethewindthroughtheleavesofyourTreepose).

Thisisbalanceintherealworld.

AlbertMordue

MEETTHEBOYS

MATTGIORDANO

CONNECTICUT

REBELROCKSTAR.KOMBUCHADRINKER.PEACEFULWARRIOR.YOGI.

What’syourstory?AsakidIwantedtobeanactor,butreadingwasnevermystrength.ReadingoutloudforauditionswassoembarrassingthatIavoidedthewholeprocess.Stagefrightwasalsoalimitingfactor.Still,Iknewself-expressionwasimportanttomeandinmylatehigh-schoolyearsIfellinlovewithmusicandart.Iwentontostudymusicatcollegeandtourednationallyinabandcalled‘StealingJane’foreightyears.Wehadsomesuccess,butthechallengesofworkingasateamwithatotalofeightdudes,lackinginmaturity,lifeexperienceandcommunicationskillsallwhilemakingbiglifedecisionseventuallycausedustofallapart.Wedidourbestandlearnedalottogether,buttheunsteadiness(tosaytheleast)ofthatlifestyleledmeintodepression.ThroughoutmyfinalyearsinthebandIstartedameditationandself-inquirypracticewhicheventuallyledmetoabook,WisdomofThePeacefulWarrior,which,inturn,ledmetoyoga.

We’vealldoneafewthingswe’renotproudof.Caretoshareone?Justone?Iwasfiredfromabigclothingcompanyforstealing…butthatwasn’ttheonlytimeithappened.IwentthrougharebelliousphasewhereI

stolejusttoseeifIcould–money,posters,clothes,CDsandsoon.TosayIamnotproudisanunderstatement.

Whatisyourbestadviceforaguywhowantstotryyogaforthefirsttime?Mostguysfacetheirowninnercritic,self-doubtandjudgementwhenthinkingaboutgoingtoaclassforthefirsttime.Myadviceistomusterupthecouragebyfocusingonhowyouwanttofeelratherthanwhatyouthinkyouwilllooklike.Likeanything,youcan’tjustbegoodatitwithoutworkingatit.Youwon’tbeflexibleafteronepractice,sokeepatit.

@theyogimattReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

MARCLAWSII

LONDON

PROFOOTBALLER.STARGAZER.LOVEMAKER.YOGI.

What’syourstory?IwasborninEnglandtoaCanadianmotherandanAmericanfather.IhaveAfrican,NativeAmericanandUkrainianroots,andthinkofmyselfasacitizenoftheworld.FromEnglandwemovedtoOttawa,thentoCaliforniaandfinallylandedinthebeautifulandenchantedlandofAlbuquerque,NewMexico…Igrewupplayingfootball,andmydreamwastoplayinEngland.I’mthankfulthatIwasabletofulfilthatdreaminmyearly20s.

What’sthebestandworstjobyou’veeverhad?Mymumwantedmetolearnalessonaboutthevalueofmoneyandthepowerofeducation,soshemademegetalandscapingjob.Iwantedtobeonthecreativesideoflandscaping,notthedigging-of-trenchesside,butthatwasn’treallyanoptionatthetime.OnthatjobImetandworkedwithloadsofimmigrants.Theseguyswerebadassandsuperhard-working;myworkethicdidn’tcompare.Ontopofthat,theseguysweresendingtheirmoneybackhometofeedtheirfamilieswhilesharingaroomwithfourorfiveotherguys.

ItopenedmyeyestothethingsIwastakingforgranted,andIdevelopedastrongsenseofdisagreementwiththeinvisiblelinesthatmarkalltheseterritorieswecallcountries,sincetheyonlycreateseparation.I

cametounderstandloveexpressedthroughsacrifice.ItwasoneofthehardestjobsIhaveeverhad,butIwastaughtsomeofthegreatestlessonsI’veeverlearned.

Whatwasthebiggestchallengeaboutyogawhenyoufirststartedout?Notpushingmyselftoohardtoofast.

Whatisyourpersonalmantra?Neverlookdownonapersonunlessyou’rehelpingthemup.

@marclawsiiReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

DUSTINBROWN

MELBOURNE

PROSURFER.BJJROLLER.NINJAMASTER.YOGI.

What’syourstory?IgrewuponKauai,Hawaii(heavenonearth),surfingeverydayandlivingthesurferlifestyle.IthenmovedtoCaliforniainmy20s.Afterafewyears,thestarsalignedandIpackedmybagsandstartedtravellingtheworldandsurfingprofessionally.Imetmywife,Nova,inMelbourne,Australia,whichquicklybecamehome.Winterswerecold,soIsoonneededanewsportotherthansurfingtokeepmeactive.AHawaiianfriendintroducedmetoBrazilianjiu-jitsuandIwasinstantlyhooked.Myloveforyogacameafewyearslater–mybodywassorefromBrazilianjiu-jitsuandmywifeconvincedmetogotoaclasswithher.Iloveditandfeltitcomplementedmysurfingandgrappling.MywifeandIopenedourownyogastudioinMelbournein2015andIamnowexpressingmypassionsthroughteachingjiu-jitsuandyogaeverysingleday.Life’sgood.

Favouritebook?ThePowerofNowbyEckhartTolle.Thisbookchangedmyperspectiveonlifeinaverypositiveway.

Whatwasthebiggestchallengewhenyoufirststartedyoga?Learningtorespectwheremybodywasphysicallyandchangingmymentality.I

wentfrompushingmybodyandcompetingwithotherpeopletolisteningtomybody’sfeedbackandworkingwiththat.

Whydoyoukeepcomingback?EverytimeIshowuponthematmymindandbodythankme.Yogahascompletelychangedmyperspectiveonlife,aswellasmyrelationshipswithothersandmyself.It’sneverendingandalwaysevolving,allowingmetogivebacktomyself.Whenyoucomefromaplaceofself-loveandself-acceptance,onlythencanyoutrulygiveyourbesttoothers.

Otherthanyoga,whatkeepsyoubusy?I’maBrazilianjiu-jitsublackbeltsoItraineverydayandteachmyteamofstudentsintheevenings.

Whatadvicewouldyougivetosomeonesteppingontothematforthefirsttime?Yogaisajourneyoftheself.Thereisnocompetitionwithothers.Youdon’tneedtobeanythingbutyou.Thegoalofyogaisn’ttocontrolyourthoughts;it’stostoplettingthemcontrolyou.

@dbrownyogaReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

JASONANDERSON

ATLANTA

PROBALLER.VEGAN.HUMBLEWARRIOR.YOGI.

What’syourstory?Professionalbasketballplayerturnedprofessionalyogi.

Howwouldyoudescribeyourself?Tall,darkandhandsome.Haha!Seriously,though,I’magentleandquietsoulwithinastrongphysicalbuild.Aloyalfriendtothosewhoareloyalfriendstome.Focused.Talented.Moody.Bothsecureandinsecure.Afastlearner.Courageousandfearful.Creative.Aloverandafighter.Graceful.Composed.Aloner,butnotlonely.Disciplined.Vegan.Iliketohug.Ateacherandastudent.Adventurous.Accomplished.Observant.Imperfect.Protector.

What’stheworstjobyoueverhad?Iworkedataconstructionssiteonesummer.Mymotheractuallymademe.Iwouldratherhaveworkedonmygamefulltime.Thesitewasahugeopenfieldofredclayanditwascrazyhotandthelabourwasbrutal.Itdefinitelyencouragedmetopursuemydreamsandnotsettleforthings.

Mostembarrassingyogamoment?Iwasinaveryintensepoweryogaclassinasmall,crowdedroom.Hot,too.Remember,I’mlike6ft6intall.

Duringastandingforwardfoldtheinstructorgavetheoptionoftripodheadstand.Isawothersgoingupsidedownanddecidedtodoittoo,withouthavingpractiseditbefore.Longstoryshort,Ifelloutoftheposeontopofthreepeople–andsomeone’sglasses.Luckily,nothingbutmyegowasseriouslydamaged!

What’sthebiggestchallengeinbeingaguywhopractisesyoga?Beingtakenseriously–asopposedtobeingseenassomeobjectthatjustwantstogetwithallthegirls!

@calmtivity2Readmoreatboysofyoga.com@boysofyoga

JonasPinzke

GetThemStraight

‘Ineverhaveenoughtimeintheday.Thereisalwaystoomuchtodo.’

Howoftendowehearourselvessayingthis?Howoftendowefeelthisway?

Whenyoucombinework,friends,family,socialoccasions,yoga,fitnessandgenerallifeadmin,itcanallseemtoomuchandwecaneasilyfeeloverwhelmed.We’rebusypeoplelivinginachaoticworld.It’sanormalhumanreactiontofeelthisway:wepileontoomuchandthenspendmostofourlivesworryingabouthowtogetitalldone.

Theunfortunaterealityisthatweusuallydoittoourselves,andwedoitwillingly.Wesayyestofartoomuch.Andweallowourselvestogetbusy.

Therealquestionis:dowehaveourprioritiesstraight?Orarewedoingsomuchthatwedon’tevenknowwhywe’redoingit?

Priorities:whatareyours?Stopandtakeamomenttothinkabouttheprioritiesinyourlife.Literallystopandwritealist.Grabapieceofpaperandapen.Trytobeasspecificaspossible.

What’sonyourlist?Isitthingslike:

‘Spendmoretimewithmyfamily.’‘Showupformyniece’sschoolplay.’‘Goonanadventureholiday.’‘Dothethingsthatmakemehappy.’Orisitthingslike:‘Impressmybossandstaylateattheoffice.’‘AttendeverypartyI’minvitedtosoI’minwiththecoolcrowd.’‘Gotomynext-doorneighbour’sbarbecue.’

Thepointhereisn’ttojudge,it’ssimplytoconsiderandaskyourselfthequestionsthatmatter.

Ifyourfamilyismoreimportanttoyouthanyourjob,don’tsacrificestorytimeforofficetime.Ifyourrelationshipismoreimportantthanyourfriends,don’tskipdatenightformates’night.Ifyoureducationismoreimportantthanyoursociallife,don’tgototheparty–stayinandkeepstudying.

ScottSchwenk

BusyIsAChoice

Thinkaboutthelasttimeyouranintoafriendyoudon’tseethatregularly.It’slikelytheconversationwentsomethinglikethis.

‘Hey,howareyou?’‘I’mgood.Prettybusyatthemoment,butthat’slife,right?’Wait,what?Intoday’ssociety,busyisabadgeofhonour–orworse,amarkerofsuccess.

Ifyou’renotbusy,you’redoingsomethingwrong.Butbeingbusyisn’tmandatory.It’sachoicewemake,andtakingamomenttoacknowledgethisisthefirststeptobecominglessbusyinyourlife.Whenweburdenourselveswithsomuch,itcanbetoughtofigureouthowtodoless.

Theegohasalottodowithbeingbusy.Weallowourselvestogetbusyundertheguiseofambition.Wemaybelievethatwehavenochoiceinthematter.Wehavejobs,responsibilitiesandcommitments–thingswecan’tchange.Butthetruthisstillthesame:beingbusyisachoice.Youchoosetohavethatjob,youchoosetotakeonthoseresponsibilities,youchoosetocommit.

ArliLiberman

Don’tblameyourbusynessonsomeoneorsomethingelse.Ifyou’rebusy,it’sbecauseyoumadeachoicetobe.Remember,youcanstopatanytime.

Whenwelookattheconceptofbeingbusy,wecanseethattherearetwodifferentanddistinctparts:theitemandtheexpectation.

Theitemisthe‘what’–thephysicalstuffWhatdoyouneedtodo?Whatistheactionthatisrequired?Doyouneedtogotothegrocerystore?Doyouneedtopayyourrent?Doyouneedtospeaktoyourmotherabouttheupcomingfamilygettogether?

Theexpectationisthe‘whatwillhappen’–theemotionalstuffWhatwillhappenifIdon’tdowhatIneedtodo?WhatwillhappenifIdon’ttakeanyaction?WillIhaveanyfoodifIdon’tgotothegrocerystore?WillIgetkickedoutofmyhouseifIdon’tpaymyrenttoday?WillmymotherbereallyupsetifIdon’tcallhertoday?

Whenwegetbusy,weoftencrowdourmindswithtoomuchoftheemotionalstuff,becomingdistractedandfearfuloftheexpectations.Thefearof‘whatwillhappen?’or‘whatwillothersthink?’seemsmoreimportantthanwhatsimplyneedstobedonerightnow.Ifitneedstobedone,doit.Ifitdoesn’t,don’t.Andiftheexpectationoftheactionisgreaterthantheneedforittobedone,thenitprobablydoesn’treallyneedtobedoneatall.

Understandthisanditwillbeyourgreatesttooltostopyoubeingsobusyinyoureverydaylife.

It’snotabouthavingenoughtime;it’saboutprioritisingthethingsthatareactuallyworthit.Dothethingsthatmatter,thethingsthatneedtobedone,anddon’tdoanythingextra.Youdon’tneedtogotothepartyifyoudon’twantto;youdon’tneedtostaylateattheofficejusttogetaheadstartonthenextday.Whytakeonmorewhenyoujustwanttodoless?

Whywouldyoudothingsthatgetinthewayofyourpriorities?Learnhowtosayno,sothatyouryesmeanssomething.

SolRising

DoOneThingAtATime,NotEverythingAtOnceWhenwearebusy,weoftencan’tseethroughthemesswe’vecreatedforourselves.Webelievethateverythingisimportantandthatitwillallfallapartifwedon’tgetthesethingsdone.Logicisnolongerrelevantandwe’renowincrisis-managementmode.We’veallbeenhere,andit’snotagreatplacetobe.

Whenwegettothispoint,we’reinastateofpanicandweexhaustourselvestryingtodoeverythingatonce.Orwedabbleinour‘to-do’listandspendalotoftimetalkingaboutwhatneedstobedoneinsteadofjustgettingonanddoingit.

ButwhenIfindmyselfinthissituation,Ifindthebestwaytogetgoingistostop.Thismightsoundinsanetoyou,butitwillhelp.Whenwestopandbreathewearenotgivinguporslowingdown;wearesimplystoppingforamomenttoassessthebestwayforward.

ScottSchwenk

DoWhatMakesYouHappy

ThisisastoryIwastoldwhenIwasyounger,andonethatstillmakesawholelotofsensetoday.

ThereoncewasaHawaiianfishermanwholivedoutontheislands.Whenhewasayoungboyhisfathertookhimoutontheboattolearnhowtofish.Theywereasimplefamilywithoneboat,onefishingpole,onenet.Onthatveryfirstfishingtriphecaughtafish,abigfish,bigenoughtofeedhiswholefamily.Hewasbeyondhappy.Whentheyarrivedbackhome,thewholefamilysataroundforhourslaughing,andeatingandenjoyingthecatchoftheday.Ouryoung

forhourslaughing,andeatingandenjoyingthecatchoftheday.Ouryoungfishermanwasinspiredandaskedifhecouldgoagainthenextday.

Andsothenextmorninghewentfishingagain,andagainhecaughtanotherfish.Itseemedhehadaknackforit,andeachdaythereafterhewouldcatchmoreandmore.Forthenextfewyearshecontinuedtogofishingwithhisfatherandcontinuedtobringbackmanyfish.Onmostdayshewouldcatchsomanythathewouldgivesomeawaytohisneighbours,sharingthewealthofwhattheycollectedfromthesea,andinreturntheywouldgivehimafewpenniesforhiskindness.Soonhehadsavedenoughpenniestobuyaboatofhisown,andhebelievedthatwithanotherboattheycoulddoubletheamountoffishtheycaughtinadayandstartsellingthematthemarketsandmakeadecentwage.Hisfatheragreedandsoonenoughtheyhadtwoboatsandtwicethecatch.

Overtheyearsouryoungherobecameknownasthebestfishermanontheislandandmoreandmorepeoplewouldcometothemarkettobuysomethingfromhisdailycatch.Twoboatsturnedintotenboats,andtenboatsturnedinto20andeventuallyhewastheleaderofthemostsuccessfulfishingfleetinalltheislands.Hehadbecomeverysuccessful,veryrichandverywealthy.

Aftersometime,themainlandstartedcalling.Theytoowantedhisfish,andtheywantedplenty.So,whatdidouryoungfishermando?Hepurchasedmoreboats,hiredmorefishermanandsoldtonnesoffishtothemainland.Eventuallyhestoppedfishingcompletelyandmovedtothemainlandtobetterrunthelargeoperation.Hewasnolongerafisherman–hewasnowabusinessmanandhisbusinesswasthriving.

Duringthegrowthofhisfleet,hehadmarriedandhadchildrenofhisown,butwithsuchgrowthandsuccesshecouldn’tspendmuchtimewithhisfamily,andwouldsometimesgoweekswithoutseeingthem.Butthiswashissacrifice;thiswastheburdenofhisbusiness,andthisishowhelivedformanyyears.

AlbertMordue

Eventuallyhedecideditwastimetosellthebusiness,andhehadsomuchwealthhenowhadthefreedomtodowhateverhewanted.

Atthefinalfarewellofhisbusiness,hisfriendsandcolleaguesaskedhim,‘Whatwillyoudonowthatyoucandoanything?Willyoustartanewcompany,buyanewhouse,buildanewdream?’

Theyoungfisherman,nowolderinhisyears,simplysaid,‘Iwouldliketogofishing’.Everyonewasshocked.

‘Butwhy?Whywouldyouwanttogofishingagain?’Hisreplywassimple.‘Itmakesmehappy.’Andsoheandhisfamilymovedbacktotheislandthathegrewupon,tothe

samesmallvillage,tothesamesmallbeachhut.Andthatverynextdayhewentoutonasmallboatwithhissonandtheywentfishing.Andfromthatdayon,andeverydayuntilhislastsunset,hewentfishing,catchingjustenoughtofeedthefamily,andeachnightwhentheygotbackhometheywouldspendhourstogetherlaughing,eatingandenjoyingthecatchoftheday.

Themoralofthestoryisthis:whydowemakeourselvessobusywhenthethingsthatwelove,thepassionsthatwehave,areoftenrightinfrontofus?Whyarewealwayssearchingformore?Ifyou’realreadydoingthethingsthatyouenjoy,withthepeoplethatyoulove,whydoyouneedtodomore?

Whydoyouneedtomakelifebusier,whenyou’realreadyhappywithless?Whydowewastethebestyearsofourliferememberingthesunriseandchasingthesunset,butneverenjoyingthemoment?

Prioritiseyourhappiness,dowhatmakesyouhappyandstopbeingbusy.Thechoiceisyours.

GísliGunnarssonBachmann

JonniPollard

MEETTHEBOYS

BENNYGOULD

SYDNEY

R&BDJ.CORPORATERUNAWAY.AUSSIEBACKPACKER.YOGI.

What’syourstory?BornandraisedinthehillsoftheDandenongRangesinMelbourne,Australia,Igrewupridingmountainbikesandplayingfootballattheweekend.Iwasn’tmuchofanacademic,soIdecidedtoleavehighschoolattheageof17.WhenIwasoldenoughtosneakintonightclubsandpoolhalls,IstartedDJingathousepartiesandthenplayinggigsatvenuesacrosstheeastcoastofAustralia.

PeopletellmefromtimetotimethatIamlucky.Thisisrubbish.Youcreateyourownluck;youjusthavetobepreparedtomaketherightdecisions,nomatterhowhardthatcanbe.

Whendidyoulastcry?Cry?Never…I’venevercriedduringalamerom-comatall.Ok,I’masensitiveguy–let’sleaveitatthat!

Whatwasthebiggestchallengewhenyoufirststartedyoga?Judgement.Iwassocriticalofmyself.HowIlookedpractisingyogaandhowIfeltinmyownskin;feelingdisappointedwithmyownability.I’msuchacompetitivepersonanditisonlyrecentlythatIlearnedtoletgo.

Whatadvicewouldyougivetosomeonesteppingontothematforthe

firsttime?Liveinthemoment.Nojudgement,noexpectations.Usetheopportunitytolearnmoreaboutwhoyouare–physically,mentallyandspiritually.

Tellusaboutatimeyouryogapracticecameintoplayoffthemat?IrecentlymetsomeoneinpersonwhomI’dpreviouslyknownonlybyreputationandphotographs,and,I’lladmit,Ihadthemdownasacertaintype.Anditwasn’tpositive!WhenwemetIrealisedI’dmadeassumptionsaboutthemthatwerecompletelywrong.Forme,thatwasaremindertoletgoofexpectationsandneverjudgesomeoneorsomethinguntilyouhaveexperiencefirsthand–that’syoga.

Whichposedoyoureallyhate?Standingsplitsandmostdeephipopeners.Ihavealackofrotationinmyhipjointsandfindmyselfconstantlyignoringitandpushingmyself.I’moftencursingontheinside,andsometimesontheoutside,duringtheseposes.

@bennyjgouldReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

JONAHKEST

CALIFORNIA

NATURELOVER.KNOWLEDGESEEKER.SPIRITUALGANGSTER.YOGI.

What’syourstory?Igrewupinayogafamily.Mydadownedandranoneofthefirstyogastudiosandteacher-trainingprogrammesintheMidwest.EversinceIwaslittle,wewouldalwaysdoagratitudeandmeditationcirclewithmybrothersbeforebed.AsIgotolder,Ireallystartedtoseetheimportanceofadailymeditationandpractice.Myfatherwasagreatexample.IstartedtrainingwithhimtobeanAshtangateacherwhenIwas17yearsold.Afterafewyearsofstudyingandtraining,IbegantoteachasmuchasIcouldandsharethepracticewithwhoeverwouldlisten.IeventuallywenttotheUniversityofColoradoandtaughtclassestheretwiceaweekalongsidemystudies.AftermyfirstyearofschoolIdroppedoutanddecidedtomovetoLAtoteachformyuncleBryanKestathisdonationbasedstudioinSantaMonica.YogaisreallyallIknowandIamjustgratefulitfoundme.I’mhonouredtobecontinuingthelineage.

Howwouldyourmotherdescribeyou?Apainintheass.

How’dyougetintoyoga?Ididn’tfindyoga,yogafoundme.Iwasborn

intoit.Mydadanduncleareyogateachers.Afteryearsofrebellion,Ieventuallyfoundapassionforit.

Tellusaboutatimewhenyouryogapracticecameintoplayoffthemat?Yogahascomeoffthematformethemostinmyrelationships.Ithastaughtmetobepresent,sensitive,makeneededadjustmentsandalsonottorunawayfromrigiditybutrathersoften.Thesequalitiesallowyoutobeinarelationshipandcomeoutsuccessful.

Whatchallengesorissueshaveyouexperiencedbeingaguywhoteaches/practisesyoga?GrowingupIactuallyusedtobeembarrassedbecausemydadtaughtmyclassyogaallthewaythroughelementaryschool.Ithoughtyogawasforgirls.Butbeingaguywhopractisesyogahasallowedmetoactuallyembraceandstrengthenmyfemininequalities.Thishasmademesofter,gentlerandmoresensitive.

@kestyogaReadmoreatboysofyoga.com@boysofyoga

MEETTHEBOYS

KYLEGRAY

GLASGOW

ANGELGUY.BOOKSCRIBBLER.CHEEKYB*STARD.YOGI.

What’syourstory?Icomefromaveryspiritualbackground.Ihadlotsofpsychicexperiencesasachildandwasencouragedtofollowanintuitivepath.Iwasparalysedasakid–avirusleftmeinawheelchairandIhadtolearntowalkagain.Aroundthesametime,mygrandmotherwasbattlingcancer.Iwasclosetoherandthisexperienceleftmewideopen,sensitiveandextremelyemotionallyaware.

Foralongtime,IfeltlikeIdidn’tfitin,likeIwasanoutcastintheworldbecauseofmyspiritualside–thepsychicmomentsandthisintensesensitivitytoeverything.Ihadastronginnerpractice–meditationandawarenessofspiritualprinciples–butIwasn’tunited;mysoulandmindweregettingstrongerbutmybodywasextremelyoverweight.Mybiggestinterestisangels–notinthesenseoffluffywingedbeings,butmorethepersonificationofuniversalenergy.

Howwouldyoudescribeyourself?I’mabitofarebel,outspokenandfiery–butI’malllove!

Whatdoyoumostvalueinothers?Integrity.It’skeyforme.Speakyourtruth.

We’vealldoneafewthingswearen’ttooproudof.Caretoshareone?IrecentlylostmytemperataparkingattendantwhogavemeaticketwhileIwashelpingan80-year-oldladyintohercar.MyegofeltbruisedthathecoulddothatwhileIwasbeingofservice.Isworelotsandlostmymindforamoment.Igotintotroubleforit,but,moresignificantly,itwasareallessonformetostopbeingsoself-important.I’vesincewrittenanapologyletter.

Howdidyougetintoyoga?Iwasoverweightandwantedsomethingthatwouldhelpmegetbackintoshapewhilehonouringthespiritualconnection.

Doyouteach?Iwannadoitforthelargerlads.Somanypeopleareoverweightanddon’tgotoyogabecauseofit.Theythinkit’sonlyforthesuper-leanandstrong,butyogaisforeveryone.IstillhavealittlebellyandlotsofstretchmarksandI’mproudtogoshirtlessandshowthesenotchesthatIhaveacquiredonmyjourney.

@kylegrayukReadmoreatboysofyoga.com@boysofyoga

Fromlefttoright:DustinBrown,AmandaGraci,BennyGould

IfNotNow,When?

Sothat’sit.Theendofthebook,buthopefullyjustthebeginningoftheconversation.Myaiminwritingthisbookwastosharethepracticeofyogafromadifferentpointofview:tocelebrateandnormalisemenonthematandlivingmindfullyintherealworld.Whetheryou’rebrandnewtothepracticeoraseasonedsun-saluter;

Whetheryou’rebrandnewtothepracticeoraseasonedsun-saluter;whetheryou’reaguythinkingabouttakingyourfirstclassoragirlwho’sneededsomethinglikethistosharewiththeguysinyourlife:whoeveryouare,whereveryouare,Ihopethatthisbookwillserveyouorsomeoneinyourlifeandgetthemfeelingconfidentenoughtostepontothemat.

Throughoutthepagesofthisbook,andthemanymorestories,videos,classesandtutorialsthatcanbefoundonlineatboysofyoga.com,it’salwaysbeenaboutopeningmoreconversationsandcreatingawayforusall,boysandgirlsalike,toconnectandseethevalueandbenefitofayogapractice.Ihopeyoufoundsomethingofvalueforyourlifeandpractice,whereveryouareonyourownpersonalyogajourney.

WhenIfirststartedtheproject,peopleusedtoaskmewhatthelong-termvisionofBOYSOFYOGAwas.Andmyanswerwas,tomaketheprojectpointlessandentirelyirrelevant.Thatmayseemconfusingorcontradictory,butifwecanshiftthecommonconversationintheWestsothatpeoplecanseethereal-worldbenefitsofyoga,andifwecangetanequalbalanceofmenandwomenonthemat,thenwenolongerneedtocelebrateguysinyoga.We’vestillgotalotofworktodo,butifBOYSOFYOGAcanhelptogetjustonemoreguyonthematandencouragehimtostepintoamoremindfulwayofliving,thenit’sbeenwortheverymomentofthejourney.

Sonowit’sthetimetostoptalking,andjusttry.Don’tworryifyouthinkyou’lllookridiculousoryoucan’tyettouchyourtoes–we’veallbeenthere.Trustme,thepracticegetseasierandthechaoswillcalm.Socheckyouregoatthedoorandcomeinside.Iguaranteeyou’llbegladyoudid.

Ifnotnow,when?

Findoutmoreatboysofyoga.comJoinintheconversationat@boysofyoga.com

LISTOFSEARCHABLETERMS

Thepagenumbersinthisindexrelatetotheprintedversionofthisbook;theydonotmatchthepagesofyourebook.Youcanuseyourebookreader’ssearchtooltofindaspecificwordorpassage.

actions170–3Aidala,Mike130–1Anderson,Jason192–3anger108anxiety109asthma38

Bachmann,GisliGunnarsson150–1balance,findingthe184beginner’schecklist63boatpose86bowpose83boxbreath42BOYSOFYOGA18–19,217breath/breathing36–44,57,201

andmeditation160takingadeepbreath40–1techniques42–4

bridgepose84Brown,Dustin190–1busyness198–9,204

catpose67change,adjustingto184Chau,Victor116–17child’spose65clothing58–9corpsepose89cowpose66crying140dancerpose80dancing141downward-facingdog73

eaglepose79easypose64ego122–6,172,198

ego122–6,172,198Eliot,Travis174–5emotions,showing140

failure126fear110,126feelings138–45fiercepose74fishermanstory203–4forwardfold69four-limbedstaffpose71frustration109

garlandpose77Giordano,Matt186–7Gould,Benny208–9Gray,Kyle212–13

halfforwardfold70halfmoonpose78halfpigeonpose87happiness203–4Higgins,Nicholas100–1humility144Husler,Adam118–19

inspiration125integrationsequence92–93intention(sankalpa)57internalwork106–13

Kelly,Charlie178–9Kest,Jonah210–11kindness123

LawsII,Marc188–9Leventhal,Les32–3lion’sbreath43listwriting201listening155love143Lyon,JonahBrower164–5

Magee,Chris48–9meditation156–61mountainpose68

obligation110onethingatatime200,201

onethingatatime200,201ownthesituation144

Parviainen,Duncan134–5Peak,Duncan126Pinzke,Jonas102–3please,saying143Pollard,Jonni162–3poses62–97positivity125pride124–5priorities196–204props60

reactions171–3regret171,172–3resolution144–5rightandleft182–4

Salvado,Octavio132–3Schwartz,YancyScot46–7Scott,Daniel166–7seatedforwardfold88sittingstill156sorry,saying143–5Sultani,Omar176–7sunsalutations92–7sweating60

talking155TePatu,Jase30–1thankyou,saying143Tolle,Eckhart

ThePowerofNow123treepose81,184trianglepose82

upward-facingdog72

victoriousbreath43Vinyasa92

warriorone75warriortwo76wheelpose85whiting,Adam148–9

yes,sayingmoreoften141

yogameaningof28–9

yogamat59–60

ABOUTTHEAUTHOR

©NikiPriest

MichaelJamesWongisaGlobalYogiandWellnessWarriorwhoisrecognisedaroundtheworldasaleadingvoiceintheglobalwellnessmovementforyoga,meditationandmodernmindfulness.

Aninspirationalspeaker,internationalteacher,meditatorandnowauthor,Michael’spassionistoinspirethemassesaboutthebenefitsofamindfulwayofliving,onandofftheyogamat,everysingleday.

ALosAngelesnative,nowbasedinLondon,Michaeltravelstheworldsharingthebenefitsofthepractice.Overthepast15yearshehasbeenluckyenoughtolearnandstudyfromsomeofthemostinspiringteachers,spiritualleadersandglobalinfluencersaroundtheworld,allofwhomhavehelpedtoshapehisapproachtomodernmindfulnessintherealworld.

shapehisapproachtomodernmindfulnessintherealworld.FounderandvisionbehindBOYSOFYOGA,Michaelisamanonamission

tospreadtheword,breakdownbarriersandstereotypesandbringtheglobalwellnesscommunitytogetherinacalmerandquieterconversation.

THANKYOUS

Tomyfamilywhohavebeenthereeverystepoftheway;Mom,Dad,AndrewandNicole(andErica,MaxandbabyKoa!).

ToalltheBOYSwhohavehelpedtobringthisconversationtotheworldandtoallmyfriendswhohavehelpedme,supportedme,groundedmeandinspiredme.

Toallmyteachers,pastandpresent,whohavetrustedmewiththeirwisdom.ToElenaBrowerforbeingyou.ToLauraGrossandtheWanderlustfamilyforgivingmeachance.TotheHarperCollinsteamwhoworkedtirelesslyfromdayonetomakethis

dreamcometrue;CarolynThorne,GeorginaAtsiaris,BenGardiner,LucySykes-Thompson.

Tomyagent,RachelMills,andtheFurnissLawtonteamforhelpingmeeverystepoftheway.

ToWhiskeyClubandallthehomies.Toourgrowingcommunitieswhoinspiremedaily;@boysofyoga,

@justbreathelondonand@sundayschoolyoga.AndtoNikiPriest,withoutwhomthisprojectwouldnothavebeenpossible.

FindoutmoreaboutMichaelatmichaeljameswong.comorfollowhim@michaeljameswongFindoutmoreabouttheBOYSatboysofyoga.comorfollowthem@boysofyoga

ABOUTTHEPUBLISHER

AustraliaHarperCollinsPublishersPtyLtdLevel13,201ElizabethStreetSydney,NSW2000www.harpercollins.com.au

Canada

HarperCollinsCanada2BloorStreetEast-20thFloorToronto,ON,M4W,1A8www.harpercollins.ca

NewZealand

HarperCollinsPublishersLtdP.O.Box1Aucklandwww.harpercollins.co.nz

UnitedKingdomHarperCollinsPublishersLtd1LondonBridgeStreetLondon,SE19GFwww.harpercollins.co.uk

UnitedStates

HarperCollinsPublishersInc.195BroadwayNewYork,NY10007www.harpercollins.com