2009 - Issue 26
Well, renovations are
continuing on my home. I've spent a few very cold days with no doors or
windows, but all in all, it's going smoothly and I'm looking forward to the
Although some classes were
Winter classes are going strong, despite the slow start for registration because
of the snow! I'm so glad we're done with the white stuff for now. We
have some classes starting this month, so be sure to check our website for
www.intoyoga.ca, or go directly to our classes page at
this issue you will find the following
1) Attend Yoga
2) 17th Annual
Try This Pose
Recipe - Baked Potato Soup
5) Tips for
Coping with Stress
Quips and Quotes
Your Contributions Welcome
Email A Friend
Yoga for FREE in Burnaby or Coquitlam
Would you like to attend 10 weeks of FREE Yoga classes
in our Burnaby or Coquitlam locations? Here's how you can do it.
Talk to your co-workers and co-ordinate a minimum of 10 on-site Yoga class at
your office. Once we are booked, paid and have begun teaching the classes,
you can receive your next session of 10 public classes FREE at either our
Burnaby or Coquitlam location. Plus, if you co-ordinate your on-site staff
classes, and there are at least 10 paid participants, you can also receive your
office Yoga classes for FREE too! Now that's a deal! (Classes must
begin before March 15, 2009).
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
604-421-9872 or email
Visit our Corporate page on our website at
2) 17th Annual Wellness Show
It's here! February 6, 7, 8. Come visit us at the
17th Annual Wellness Show under the sails at Canada Place Convention Center.
Come by and visit us at booth #700. We will be promoting our
Isagenix Nutritional Cleanse products. Take a moment while you're
there to enter our FREE DRAW!
Need help finding balance in your life? Join us in Vancouver for one of
the West Coast's premiere consumer shows focusing on all aspects of health and
vital living. Listed as one of the largest trade & consumer shows by Business in
Vancouver and the fastest growing show by the Province, the Wellness Show
features a comprehensive program including keynote speakers,
demonstrations and special events reflecting the most up-to-date information on
wellness and healthy living.
Please go to
http://www.thewellnessshow.com/index.html for more details.
Try this Pose - Side Angle Trianle (Parsvakonasana)
While increasing flexibility in the feet, ankles, legs,
spine and hips, this powerful posture will also help to tone
and strengthen the muscles of the legs, hips, back,
abdominal organs and the heart. It expands the chest
while reducing the waist line and improves circulation to
the spinal and pelvic areas. Digestion, and
elimination are improved, as anxiety, nervous tension and
sciatica are relieved.
1. Stand with your feet as far apart as comfortable
and parallel with each other, legs straight, arms out "T".
2. Inhale, then exhale, pivoting on the right foot and
bending the knee to form a right angle. The knee
should never extend out over the toes.
3. Inhale, then exhale as you lean to the right and
stretch out over the right knee, brining the right elbow to
rest on the knee. Your left arm may reach up toward
the ceiling or overhead by the ear. Your head should
be in a straight line with the spine.
4. If you're comfortable so far, you can proceed to
lower the right hand to the floor in front of the foot.
This should only be done if you can keep the torso facing
forward and the upper shoulder back. If you find your
chest is rolling toward the floor, lift yourself back up to
bring the elbow onto the knee.
5. In either of the variations, you can look straight
ahead, or up under the arm toward the ceiling. Make
sure your neck is comfortable. Remember to breathe as
you hold the pose.
6. To release from the posture, reverse the method you
moved into it with.
7. Repeat on the opposite side.
NOTE: Practice this posture at your own
Baked Potato Soup
Here's a recipe for comfort food. With all the cold weather we've had
lately, somehow I think there's probably a need for it. A little rich, so
if you're a calorie counter, you'll have to give it up for the day.
The recipe is basic. It's the toppings that make it! Serve it with
some crusty bread and a salad.
Baked Potato Soup
2 and 1/2 pounds russet potatoes, peeled and cut up into 1-inch cubes
1/4 cup butter
1/2 cup half and half
1/4 cup sour cream (don’t use non-fat)
salt and pepper to taste
Chopped green onions
Shredded sharp cheddar cheese
1. Put potatoes in the crock-pot and add enough water to cover them.
Cover and cook on high until the potatoes are cooked and falling apart,
about 4 and a half hours.
2. Turn the crock-pot to low, add butter, half and
half, and sour cream. Season with salt and pepper. Cover and cook until
hot, about 20 minutes.
3. Serve in bowls and add toppings. Makes about 6
Notes: This soup reheats very well.
To save some money, buy a block of cheddar cheese and shred it yourself.
It is cheaper and the cheese tastes better too!
Sorry I don't have the nutritional value for this recipe, and you
probably don't want to know anyway!
Tips for Coping with Stress
With credit card payments coming due from what we spent over the holidays, I
thought this might be a good topic to discuss. It's a good reminder too,
that Yoga doesn't just happen on the mat. It's about how we look at things
and how we deal with things. Although identifying your triggers and
finding ways to alleviate them is certainly ideal, it's not always practical.
This is a great article, but I believe it's missed the mark by one very critical
As stress takes over our body, it is governed by the sympathetic nervous system.
We need to connect with the parasympathetic nervous system in order to
induce the relaxation response. Using our breath in order to trigger the
parasympathetic nervous system is a simple, albeit not always easy, method to finding calm. As I
always remind my students, EXHALE. This is where you'll find the
parasympathetic nervous system's
driving force. A long exhale, is the number one way to relax the body and
So now that I've had my two cents worth, here's the actual article.
Coping with stress is easier when you identify your stress
triggers, manage your time well, and take steps to curb job burnout.
In small doses, stress is a good thing. It can energize and motivate you and
perhaps even prevent or delay certain types of damage to your cells. But
prolonged or excessive stress — the kind that overwhelms your ability to cope —
can take a severe psychological and physical toll. High stress levels have been
linked to depression, anxiety, cardiovascular disease, musculoskeletal problems,
an impaired immune system and cancer.
The following tips may help reduce your stress.
Identify your stress triggers
Your genes, personality and life experiences all influence the way you
respond to stress. Situations and events that are distressing for most people
might not bother you in the least. Or, you may be particularly sensitive to even
minor stressors. The first step in dealing with stress is identifying your
particular stress triggers.
Some causes of stress are obvious — job loss, a divorce, the death of a loved
one. But small, daily hassles and demands such as a long commute or trouble
finding childcare also contribute to your stress level. Over time, small,
persistent stressors can wreak more havoc than sudden, devastating events do.
Try one or more of these techniques to help identify the factors causing you
Keep a stress journal. For one
week, note which events and situations cause a negative physical, mental or
emotional response. Record the day and time. Give a brief description of the
situation. Where were you? Who was involved? What seemed to cause the
stress? Also, describe your reaction. What were your physical symptoms? How
did you feel? What did you say or do? Finally, on a scale of 1 (not very
intense) to 5 (very intense), rate the intensity of your stress.
Make a list of all the demands on your time
and energy for one week. Some examples may include your job,
volunteer work, driving kids to after-school activities or caring for an
elderly parent. Then, on a scale of 1 (not very intense) to 5 (very
intense), rate the intensity of stress that each demand causes.
Sit down and look at your stress recordings. Pay particular attention to
events that you ranked as very stressful. Select one of them to work on using
problem-solving techniques. That means identifying and exploring the problem,
looking for ways to resolve it, and selecting and implementing a solution.
Suppose, for instance, that you're behind at work because you leave early to
pick up your son from school. You might check with other parents to see if your
son can ride with them. Or, you might come in early, work through your lunch
hour or take work home to catch up. The best way to cope with stress is to try
to find a way to change the circumstances that are causing it.
Improve your time management skills
Effective time management skills can help you identify goals, set priorities
and minimize stress in your life. Use these tips to improve your time management
skills and lower your stress level.
Create realistic expectations and deadlines for
yourself, and set regular progress reviews.
Throw away unimportant papers on your desk.
Prepare a master list of tasks. Throughout the day,
scan your master list and work on tasks in priority order.
Use a planner. Store addresses and telephone numbers
there. Copy tasks from your master list onto the page for the day on which
you expect to do them. Evaluate and prioritize daily.
For especially important or difficult projects,
reserve an interruption-free block of time behind closed doors.
Extinguish job burnout
Nowhere is stress more likely than in the workplace. Twenty-five percent of
people say that their job is the primary stressor in their lives. And the vast
majority of workers believe that on-the-job stress is worse today than it was
just 10 years ago.
Job stress can affect your professional and personal relationships, your
livelihood, and your health.
Here are strategies you can use:
Identify the source of the problem.
Whether it's an unrealistic workload, job insecurity, inadequate
compensation, office politics or a hostile work environment, you need to
figure out what's making you miserable at work and then take steps to deal
Develop friendships at work and outside the
office. Sharing unsettling feelings with people you trust is the
first step toward resolving them. Minimize activities with "negative" people
who only reinforce bad feelings.
Take time off. Take a vacation or a
long weekend. During the workday, take short breaks.
Set limits. When necessary, learn
to say no in a friendly but firm manner.
Choose battles wisely. Don't rush
to argue every time someone disagrees with you. Keep a cool head, and save
your argument for things that really matter.
Have an outlet. Read, enjoy a
hobby, exercise or get involved in some other activity that is relaxing and
gets your mind off work.
Seek help. If none of these things
relieves your feelings of stress or burnout, ask a health care professional
This is the beauty of life, that it goes on
growing, and it knows no end; that it goes on living and knows no death -- that
it is eternity... And it is time we should have a look inside our own beings,
because within our own being is all that we are looking for outside. We will not
find it on the outside, it is not there. It is here.
~ Osho ©© Osho International
7) Past Newsletters
You may read past Newsletters on our website by going to
www.intoyoga.ca/articles.htm and clicking on the Newsletters link.
Your Contributions Welcome
If you would like to contribute in
some way to upcoming newsletters, please contact us at
firstname.lastname@example.org. 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.
articles for our website you can visit
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
email@example.com. Your feedback
matters to us!
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
10) 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.
your personal information including your email address to anyone. Please
be sure to add firstname.lastname@example.org to your Address Book, so our emails will
not go to your bulk mail. If this has reached you in error, we apologize.
To remove your name from future mailings, please type REMOVE into the
subject box. By removing your name, you will no longer receive ANY
emails from Into Yoga including class updates.
Corporate & Public
Yoga, Pilates, Body Rolling, Prenatal Yoga, Kids Classes, Baby Sign
Language and more
Cleanse Your Body and Increase health and
vitality - Company & Product Information
copyright 2008 Into Yoga All Rights