2008 - Issue 23
I hope everyone had a safe and
Happy All Hallow's last night! I love seeing all the little ones dressed in
their costumes. Some of the big kids are kinda cute too!
Well, all our classes will be
finishing sometime this month or early December to give you the time to visit
with loved ones over the holidays. That doesn't mean you shouldn't be practicing
while you're away though. Whether it's Yoga, Pilates, Baby Sign Language
or anything else, keep up the good work! And we'll see you again in
Our new winter classes will be posted early December. I may even get them
up before the end of this month, if I'm lucky. Keep checking our website at
Don't forget to register and get your payments in right away to avoid
disappointment of either a full class or a canceled class.
I also want to thank everyone that participated in Yoga Month and attended our
Health Presentation last month. We also saw some of you at the West Coast
Women's Event. I hope a good time was had by all!
This month visit us at the Roundhouse Community Center for our Mompreneur event.
See details below.
I hope you enjoy reading this month's Newsletter.
this issue you will find the following
1) Your Opinion Requested
Try This Pose
4) Yoga and
Recipe - Apple Oat-Bran Muffins
Invite Us to Work
Quips and Quotes
Your Contributions Welcome
Email A Friend
1) Your Opinion Requested
We are still
collecting testimonials and feedback regarding the classes we offer.
We would be honored to have one from you. Please email us at
and tell us which class(es) you are excited about and how it has helped or changed you.
Please be specific as possible as to the benefits you've received. Please also include the name of
the class, the instructor, the location, time and day of the class if
you can. We may use these for advertising purposes. Please
sign them how you would like them to be viewed, along with the city you
live in (ie Samantha M, Vancouver or M. Lennard, Coquitlam). If
you prefer we don't use them for advertising, just let us know - we
still want to hear how we're doing.
Visit us on Nov 22 from 10am - 4pm at the Roundhouse Community Center
at 181 Roundhouse Mews, Vancouver. We will be exhibiting our
nutritional cleanse products. Exceptional for everyone, but at
this event we will be focusing on new moms, soon to be moms, and
kids. Come find out how to improve your health and the health
of those you love.
Plus there will be lots more for you to see and do. You can visit
booths representing Mom Cafe, Yoyo Mama, Norwex Enviro Products, Arbonne
International, Wee Piggies & Paws, BeautiControl, Tot-To-Go Baby
Products, Epicure Selections, Naturebag Eco-Activities, Little Earth
Children's Store, Tiny Teethers, Usborne Books, Jump! Gymnastics,
The Mompreneur® magazine is a national magazine for women
who are balancing the role of motherhood with being an entrepreneur.
They provide information on all aspects of business and being a
woman, and create an environment of sharing, support and
encouragement to their members through their magazine, seminars,
webinars, and online forums.
Try this Pose
Pigeon Pose helps to improve posture and balance.
Massaging the internal organs while stretching, strengthening and
toning the spine, this posture also helps to strengthen and limber
the hip joints. It stimulates the reproductive glands and
organs and helps to increase vitality. The legs, buttocks, and
arms are firmed and toned while the rib cage and chest are opened.
video clip from
on how to maximize your Pigeon Pose.
Please note: Practice at your own risk.
4) Yoga and Stress Reduction
published at www.yogaalliance.org
The feeling of stress is a combination of our perception of
events or situations and our body’s physiological reaction. Work issues, difficulties, challenges,
obstacles, deadlines, papers, tests, athletic events, performances, family problems, and tragic
events are only a few of the situations that can instigate stress. Even joyous events like holidays,
weddings and new additions to a family can also exacerbate stress. Natural disasters, world
conflicts, tragedies, and stories of suffering and heartbreak, even those occurring on the other side
of the world, can have wideranging impacts, affecting people’s mental health.
One of the ways in which we respond to stress is through our
fight-or-flight response. This is a combination of the activation of our sympathetic nervous system
and specific hormonal pathways which result in the release of cortisol from the adrenal glands.
Cortisol is one of our primary stress hormones, and is often used to measure the stress
Stress in itself is not necessarily a bad thing. Immediate, or
acute stress, can often be as motivating, as it can be activating. We hear stories of people being able to
accomplish physical feats in emergency circumstances because cortisol increases blood
pressure, heart rate, and blood sugar, as well as increasing mental focus. Because the stress
response increases mental focus, it can often help us meet a deadline or finish a project. But too
much stress, or constant stress with no respite for the body and mind, can interfere with numerous
physical and mental abilities.
On a long-term basis, chronic stress can be damaging. Stress
hormones including cortisol decrease the responsiveness of our immune system. They also
increase blood sugar levels as well as blood pressure and heart rate, helpful in a crisis, but
not for long-term health and wellbeing. This is where how we respond to stress can have a significant
Yoga and Stress
The practice of Yoga is well-demonstrated to reduce the physical
effects of stress on the body, and has even been found to lower cortisol levels. This effect is
noticeable, and it is one of the primary reasons why people often take up Yoga. People find that
they feel more relaxed after practicing Yoga. The asana, or physical postures of Yoga, are
helpful for reducing muscular tension, which reduces stress. We have a tendency to store
stress not only in our nervous system, but distributed throughout the musculature and other tissues of
the body; our digestive system, for example, responds very quickly to stress. Yoga can be a
valuable and effective tool for releasing this stored stress. This can be true even for
post-traumatic stress and recovering from the after-effects of traumatic events.
Yoga includes not only the asana or physical postures, but most
Yoga classes end with savasana, or a pose of relaxation. Some classes include a guided
relaxation where the teacher leads students through a progressive relaxation of the body, which further reduces the experience of stress.
Yoga also includes meditation and breathing practices (pranayama)
as well as a set of ethical precepts and observances (yamas and niyamas). Meditation, the
ethical precepts and observances, focused relaxation techniques, and working with the breath all
have beneficial stress reducing qualities, through improving our relationships with the various
aspects of our inner nature as well as affecting our psychology and physical body.
Yoga, the Breath and Stress
Working with the breath can be a particularly effective method
for treating a negative response to stress. When we are experiencing stress, our breathing tends to become
shallow and rapid. Shallow and rapid breath further stimulates the body’s stress response, and we can
become caught up in an ineffective breathing pattern that only causes more stress. Many yoga
techniques emphasize slowing and deepening the breath, which activates the body’s parasympathetic system,
or relaxation response. Just by changing our pattern of breathing, we can significantly affect our body’s
experience of and response to stress. This may be one of the most profound lessons from yoga practice.
Selected Research Investigating Yoga and Stress
Studies of Yoga have demonstrated that Yoga practice has the
ability to reduce stress. As mentioned earlier, Yoga can reduce cortisol levels, a finding which was documented
in the October 2004 issue of the journal, Annals of Behavioral Science. In the June 2004 issue of the Journal of Clinical Psychology, researchers found that caregivers for people with dementia (a very challenging
condition) improved physical and emotional functioning after practicing Yoga. February and August 2005
studies published in the Journal of Alternative and Complementary Medicine analyzed the breathing techniques of
a specific Yoga practice, Sudardhan Yoga Kriya, which the authors maintain reduce stress, including
post-traumatic stress disorder.
Another Yoga-based program that has been widely studied in the
use of stress reduction is the mindfulnessbased stress reduction program (MBSR), which is taught, studied and
popularized by Jon Kabat-Zinn and the Center for Mindfulness in Medicine, Healthcare and Society at
the University of Massachusetts Medical School. The mindfulness-based stress reduction program includes
guided instruction in mindfulness meditationpractices, yoga and gentle stretching, inquiry exercises to
enhance awareness, individual instruction, group dialogue and home assignments.
The effectiveness of the MBSR has been studied in a variety of
different scientific studies both at the University of Massachusetts as well as other medical centers around the
world. Results that they have reported on their website which are still in the process of being written about
include improved ability to react effectively under high degrees of stress. Published studies have found that
program participants experience lower levels of stress. Kabat-Zinn and colleagues also found that people who
practiced a meditation technique while receiving treatments for the skin disorder psoriasis (which is
sensitive to stress) had skin that healed faster than people who did not listen to the meditation tapes during treatment.
For references please go to
Apple Oat-Bran Muffins (12 servings)
Dr Andrew Weil www.myoptimumhealthplan.com
Oat bran binds cholesterol in the gut and blocks its absorption. These muffins
can help you move toward a healthy daily goal of 40 grams of fiber, which is
about twice what most Americans consume.
Expeller-pressed canola oil for oiling the muffin pan
2 large green cooking apples
2 cups whole-wheat pastry flour
1 cup unbleached white flour
1 ¼ cups oat bran
2 ½ teaspoons baking soda
1 teaspoon cinnamon
½ teaspoon nutmeg
1 12-ounce can apple juice concentrate, thawed
1 cup water
1. Heat oven to 325° F. Lightly oil muffin pan. Peel and core apples; chop
them coarsely. Set aside.
2. In a mixing bowl, stir together pastry flour, white flour, oat bran,
baking soda, cinnamon, and nutmeg.
3. Add thawed apple-juice concentrate, chopped apples, and enough water
to make a light batter.
4. Mix just enough to moisten all ingredients. Divide batter among the
muffin cups and bake till lightly browned, 25-30 minutes.
5. Remove muffins from cups while hot.
calories per servings; 1.4g fat; 0.0mg cholesterol; 48.7g carbohydrate;
5.3g Fiber; 5.6g protein
Invite Us to Work
We want to help create a stress-free environment at work.
We believe that staff who take the time to breathe and realign themselves, work
better and enjoy their jobs more.
Benefits to the
improved memory, focus and concentration
reduced stress and tension
* boosted immune system
lower blood pressure
improved self esteem
more firmed, toned and flexible body
relief of common ailments such as backache and fatigue
Benefits to the
enhanced decision making
better team spirit
lower health care costs
enhanced company/employee relationship
Our rates begin as low as $5 a class. Please call us
today for more information or to set up classes for your work place. Call
604-421-9872 or email
Visit our Corporate page on our website at
The search for truth is the lie’s way to hide. Stop lying to
yourself, and to others, and you are left with truth. ~Sufi Saying
8) Past Newsletters
You may read past Newsletters on our website by going to
www.intoyoga.ca/articles.htm and clicking on the Newsletters link.
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