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Into Yoga Newsletter

April 2009 - Issue 28

YESSSS!!  Spring is here!  Now that we've moved from snow to rain, we know the sunshine will soon be on it's way.  Our home is now tarp and scaffolding free, so when that yellow globe peeks out, we're ready!  However, we're still a ways from completely finished.  Now comes the new paint on the inside.  I'm excited that we're seeing the light (sun) at the end of the tunnel.  By the time I write my next newsletter, we should be living in what will feel like a brand new home!

With Springtime comes the urge to get fit and trim for summer.  So we have an array of classes to fit your needs.  Please see our class listings at www.intoyoga.ca/classes.htm.

We hope you will try our Dinner (or Lunch) and a Yogi which we're offering at Hastings Community Center and Mt Pleasant Community Centers.  Prepare some great food, and practice some Yoga. 

A big thank you to those of you who have registered and paid for classes early.  We appreciate all payments to be received at least a week prior to class start date, so we know well in advance that we have enough people.  This is not happening with all classes.  So if you plan on attending a class, please get your payment in TODAY.  Don't risk waiting and find that the class is already full, or worse yet, has been CANCELLED due to insufficient registration.

We are always interested in what kind of classes you'd like to have in your area.  Please email us at info@intoyoga.ca if there is a class you'd particularly like to see.

We hope you enjoy what you read in this newsletter.

In this issue you will find the following topics:

     1)    Bring Yoga to Work   
     2)    Try This Pose
     3)    Recipe - Smoothie
     4)    Yoga Health Benefits
     5)    Quips and Quotes
     6)    Past Newsletters
     7)    Your Contributions Welcome
     8)    Our Privacy Policy
     9)    Email A Friend

1)    Bring Yoga to Work

If you work in an office, or know someone who does, consider bringing one of our Yoga instructors in to teach a Yoga class.  We can offer a schedule before or after work, or the most popular time - at lunch.

Talk to your co-workers and co-ordinate a minimum of 10 on-site Yoga class at your office.  With at least 10 paid participants, you can participate in the classes for FREE.

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, feel better and enjoy their jobs more.

Ask us about our Pilates Classes and Yamuna Body Rolling Classes.

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

Call 604-421-9872 or email info@intoyoga.ca.  Visit our Corporate page on our website at www.intoyoga.ca/corporate.htm.

2)    Try this Pose - Crow

A more advanced posture, the Crow helps to strengthen the wrists, arms, and abdominal muscles.  It improves balance, coordination and concentration.  Circulation to the facial area is improved thus helping to counteract wrinkles in the area.

If you haven't done this posture before, I'd recommend practicing on a carpet, and put a pillow or cushion in front of your hands.  If you fall forward, and you probably will, you'll fall into the cushion. I'd also suggest if you wear classes, to remove them before practicing this pose.

When you're ready to lift your second foot from the floor, do so slowly and with caution.  It will probably take you several weeks, if not months of practice, before you are stable in this complete posture.  Do not rush it.

1. Squat with feet and knees parted, arms extended, palms on floor, fingers forward and spread wide.  Middle fingers should be parallel with each other.

2. Bending the elbows, lift your bum up high and place your knees on the back of the upper arms.

3. Find a focal point.  Contract your abdominal muscles while exhaling and slowly lean forward, lifting only one foot from the floor.  Find your balance.

4. With your next exhalation and without pushing off, pick the toes of your other foot gently off the floor to balance on hands only, keeping your elbows bent. Hold the posture and breathe.

5. Inhale. Exhale, slowly your lower feet to the floor.

NOTE:  Practice this posture at your own risk.

3)    Recipe
Banana Smoothie (1 Serving)

This a very quick smoothie that is good for breakfast or as a snack. In addition to soy isoflavones, this drink provides a good dose of calcium and potassium, lots of vitamin C, plus four grams of fiber more than many breakfast cereals.


Ingredient List
1 banana
1/2 cup soy milk (organic and calcium-enriched)
1/2 cup orange juice (calcium-enriched)

Peel the banana, break it into pieces and put it in the blender with the soy milk and orange juice. Blend until smooth and serve. If you like, use frozen banana chunks or add a couple of ice cubes.

Nutritional Information

202 calories; 2 g total fat (1 g sat); 0 mg cholesterol; 44 g carbohydrate; 5 g protein; 4 g fiber; 64 mg sodium

4)    Yoga Health Benefits
by Barbara Tomasik

Regular practice of yoga can do wonders for your body and mind. If you practice yoga you will discover that the mind works together with the body to promote overall well-being.

After every yoga class you will feel more energized, more peaceful and very positive.

The practice itself will make you more aware of your body, its movements and its alignment and you will start understanding yourself better. You can prevent back pain by enhancing strength and flexibility, arthritis by providing relief to aching joints and give a relief to tensed muscles.

Yoga practice can help respiratory problems by teaching students how to control their breathing and improve their lung efficiency. It can help in other conditions like: chronic fatigue, diabetes, digestive disorders and varicose veins.

Through practice of yoga the aging process can be slowed down by keeping the body clean, flexible and well lubricated. By stimulating the thyroid gland through some of the yogic poses the body metabolism improves helping in weight reduction.

Yoga works not only on a physical level but also has many psychological benefits as it reduces stress, depression and anxiety helping to increase a feeling of well-being and peace.

It improves memory, concentration as well as social skills and self-acceptance.

The biochemical benefits of yoga practice are: lower cholesterol levels, lower sugar levels, lower sodium levels, increases hemoglobin and vitamin C level.

Yoga is a very enjoyable fitness program, which can be practiced by anyone and from which everyone can benefit. It promotes good health and reduces stress and tension. It stimulates and relaxes at the same time. It enhances concentration and provides flexibility, stamina and strength. It addresses our physical, mental and emotional needs and provides us with lots of health benefits.

Every day practice of yoga can prevent or reduce the need for medication and in some cases can work in conjunction with a medical regimen.

There are many different styles of yoga on the market today and choosing the right one for you could be confusing and frustrating. So, if you are new to yoga try different classes and see which one you like it. Some classes are more dynamic, like Ashtanga yoga and some more relaxed like Hatha yoga.

Remember: after a yoga class you should feel relaxed and peaceful and at the same time rejuvenated. If you don't try somewhere else and find a class where there is relaxation at the beginning and the end of the class.

Barbara Tomasik is a Certified Yoga trainer and also a Teacher in Physical Education based in London England.  She has been learning, practicing and teaching many styles of yoga for around 10 years. For more information about the author check http://www.yoga-london.org.uk


5)    Quips and Quotes

The original nature of non-seeking is perfect in itself.  If one tries to be too clever and supplement it with unnecessary qualities, then it will be contaminated and destroyed. ~ Chuang Tzu

6)    Past Newsletters

You may read past Newsletters on our website by going to www.intoyoga.ca/articles.htm and clicking on the Newsletters link.

7)    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!

8)    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.


9)    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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