IntoYoga.ca
Vancouver, Burnaby, New Westminster, Coquitlam
mobile on-site programs
serving Lower Mainland, British Columbia
Tele: 604.421.9872        Fax: 604.421.9878

 

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Into Yoga Newsletter

November 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 January!

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 www.intoyoga.ca/classes.htm for updates.

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.

In this issue you will find the following topics:


     1)    Your Opinion Requested
     2)    Mompreneur
     3)    Try This Pose
     4)    Yoga and Stress Reduction
     5)    Recipe - Apple Oat-Bran Muffins
     6)    Invite Us to Work   
     7)    Quips and Quotes
     8)    Past Newsletters
     9)    Your Contributions Welcome
    10)    Our Privacy Policy
    11)    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 info@intoyoga.ca 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.


2)    Mompreneur

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, and more!

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. Join today!

 


3)    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.

Watch this video clip from www.about.com on how to maximize your Pigeon Pose.

Please note: Practice at your own risk.


4)    Yoga and Stress Reduction
published at www.yogaalliance.org
 
Stress
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 response.

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 impact.

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 http://www.yogaalliance.org/documents/StressReduction07-06.pdf.
 


5)    Recipe
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.

Ingredient List

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

 Directions

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.

Nutritional Information

Per SERVING:
208.4 calories per servings; 1.4g fat; 0.0mg cholesterol; 48.7g carbohydrate; 5.3g Fiber; 5.6g protein


6)    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 Participant
* improved memory, focus and concentration
* reduced stress and tension
* boosted immune system
* lower blood pressure
* improved circulation
* increased energy
* improved self esteem
* a more firmed, toned and flexible body
* relief of common ailments such as backache and fatigue

Benefits to the Employer
* less absenteeism
* improved productivity
* enhanced decision making
* boosted morale
* reduced burnout
* less turnover
* increased motivation
* better team spirit
* lower health care costs
* increased efficiency
* 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 info@intoyoga.ca.  Visit our Corporate page on our website at www.intoyoga.ca/corporate.htm.
 


7)    Quips and Quotes

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.
 


9)    Your Contributions Welcome

 If you would like to contribute in some way to upcoming newsletters, please contact us at info@intoyoga.ca.  We welcome your views, thoughts, enlightenments, articles, etc.  When contacting us, please be sure to let us know that you'd like to have your contribution inserted into our newsletter.

 

To submit articles for our website you can visit www.intoyoga.ca/articles.htm to review our guidelines.

 

We'd love to hear what you think of this issue!

Please send your comments, questions, and ideas for upcoming issues to info@intoyoga.ca. Your feedback matters to us!

 



10)    Our Privacy Policy

We appreciate your patronage.  We will never violate your trust by giving out your personal information.  We will never rent, sell or otherwise offer your personal information to anyone, ever.

 



11)    Email this Newsletter to a Friend

We would be honored if you thought this email worthy of passing along to your family and friends.  Please do so with our gratitude.

 


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Sheri
604-421-9872
www.intoyoga.ca

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