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Into Yoga Newsletter

November 2009 - Issue 36

Hope you had a creepy Hallowe'en. 

Thank you to everyone who came by our booth on the weekend at West Coast Women's Show.  It was great to see you.  I hope you took home lots of goodies!

This weekend we turn our clocks back one hour.  Yippee, an extra  hour of sleep!  I can use that these days.  I've been working long hours getting my new ventures up and running.  What will you do with your extra hour? 

Winter classes are prepared and registration will begin next month.  The Olympics coming in February will affect some of our classes, so be sure you know the days classes will run.

You'll find all our classes at
www.intoyoga.ca/classes.htm.  Winter classes will be posted sometime this month.

In this newsletter, find out how you can receive extra CASH FOR CHRISTMAS.

Here's what else you'll find in this newsletter.

In this issue you will find the following topics:
Cash for Christmas
Seated Forward Bend
We Want Your Feedback 
Promote Your Business
Recipe - Ginger Bran Muffins
Find us on Twitter and Facebook
Quips and Quotes
Past Newsletters
Your Contributions Welcome
Our Privacy Policy
Email A Friend 

Cash for Christmas

Could you use a little cash for the holidays or something else?  Well, we'd like to offer you a referral fee of $50 for each new Corporate client you bring to us who books a minimum of 10 classes. 

We believe it's important to create a stress-free working environment so staff work better, feel better and enjoy their jobs more. 

Into Yoga provides qualified Yoga teachers to come on-site to any work place, so employees don't even have to leave the building.  We're available before work, lunch time or after work, whatever serves you best. 

Whether it's in your office, or a friends, if you referred us, you'll receive $50 as a thank you for the referral.  Classes must be paid for before Dec 31 2009, and commence before Jan 15 2010.  Other restrictions apply.

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

Seated Forward Bend

"Yoga is beneficial for the nervous system, promoting deep relaxation and reduction of stress."

Andrew Weil, M.D.

Literally translated as "intense stretch of the west," Paschimottanasana can help a distracted mind unwind.
Paschimottanasana (POSH-ee-moh-tan-AHS-anna) paschimottana = intense stretch of the west (pashima = west, uttana = intense stretch)


  • Calms the brain and helps relieve stress and mild depression

  • Stretches the spine, shoulders, hamstrings

  • Stimulates the liver, kidneys, ovaries and uterus

  • Improves digestion

  • Helps relieve the symptoms of menopause and menstrual discomfort

  • Soothes headache and anxiety and reduces fatigue

  • Therapeutic for high blood pressure, infertility, insomnia, and sinusitis

  • Traditional texts say that Paschimottanasana increases appetite, reduces obesity and cures diseases.

Contraindications/Cautions - Use caution if you are currently or have experienced any of the following:

  • Asthma

  • Diarrhea

  • Back injury: Only perform this pose under the supervision of an experienced teacher.

Step by Step

  • Sit on the floor with your buttocks supported on a folded blanket and your legs straight in front of you. Press actively through your heels. Rock slightly onto your left buttock, and pull your right sitting bone away from the heel with your right hand. Repeat on the other side. Turn the top thighs in slightly and press them down into the floor. Press through your palms or fingertips on the floor beside your hips and lift the top of the sternum toward the ceiling as the top thighs descend.

  • Draw the inner groins deep into the pelvis. Inhale, and keeping the front torso long, lean forward from the hip joints, not the waist. Lengthen the tailbone away from the back of your pelvis. If possible take the sides of the feet with your hands, thumbs on the soles, elbows fully extended; if this isn't possible, loop a strap around the foot soles, and hold the strap firmly. Be sure your elbows are straight, not bent.

  • When you are ready to go further, don't forcefully pull yourself into the forward bend, whether your hands are on the feet or holding the strap. Always lengthen the front torso into the pose, keeping your head raised. If you are holding the feet, bend the elbows out to the sides and lift them away from the floor; if holding the strap, lighten your grip and walk the hands forward, keeping the arms long. The lower belly should touch the thighs first, then the upper belly, then the ribs, and the head last.

  • With each inhalation, lift and lengthen the front torso just slightly; with each exhalation release a little more fully into the forward bend. In this way the torso oscillates and lengthens almost imperceptibly with the breath. Eventually you may be able to stretch the arms out beyond the feet on the floor.

  • Stay in the pose anywhere from 1 to 3 minutes. To come up, first lift the torso away from the thighs and straighten the elbows again if they are bent. Then inhale and lift the torso up by pulling the tailbone down and into the pelvis.

Modifications & Props
Most students should sit up on a folded blanket in this pose, and most beginners need to hold a strap around the feet. Extremely stiff students can place a rolled up blanket under their knees.


Urdhva Mukha (urdhva = upward, mukha = face) Paschimottanasana
Lie on your back, exhale, and bend your knees into your torso. Then inhale and extend the heels toward the ceiling. Slowly, on an exhalation, swing your feet toward the floor above your head. You may or may not be able to reach all the way to the floor. Try not to let the back of the pelvis lift very far from the floor - this is an upside-down version of Paschimottanasana, not Salamba Sarvangasana or Halasana.

Beginner's Tip

Never force yourself into a forward bend, especially when sitting on the floor. Coming forward, as soon as you feel the space between your pubis and navel shortening, stop, lift up slightly, and lengthen again. Often, because of tightness in the backs of the legs, a beginner's forward bend doesn't go very far forward and might look more like sitting up straight.

Deepen the Pose

Once you are fully in the forward bend you can re-extend the elbows. There are several ways to do this. You can clasp your hands around the soles of the feet, or turn the back of one hand to the soles and grip its wrist with the other hand. You can also place a block against the soles of your feet and grip its sides with your hands.


A partner can help you release your lower back in this pose. Have your partner stand behind you facing your back. Perform the pose, then have your partner press his/her hands against your lower back and pelvis. The hands should be turned so the fingers point toward your tailbone. Remember though that the pressure isn't to push you deeper into the forward bend; rather, gentle pressure (parallel to the line of the back) encourages the back, spine and tailbone to lengthen away from the torso. Extend the front torso against this downward action.

Please consult your physician before starting this or any exercise program.

Information courtesy of Yoga Journal.

We Want Your Feedback

Have you experienced classes with us before?  If so, we'd like to hear from you.  The good and the bad.  Tell us what you like.  How have they improved your life?  What keeps you coming back?  Plus, tell us what we could do better (but be kind).  What can we improve and what would you like to see that we're not providing?  Email your comments to sheri@cleanseyourbody.ca.  We're listening. 

Promote Your Business

Are you a woman business owner, professional or entrepreneur interested in creating more referrals for your business

I have become an area coordinator for The Heart Link Network, a fun, non-threatening, non-membership networking event showcasing women who are serious about growing their business.

Our events are held in a warm environment with dinner provided. It is a powerful, unique and effective marketing tool specifically designed to link women so they can nurture, support, enrich and resource one another in both personal and professional ways.

Consider joining our Heart Link Networking Group. You can find more details at www.meetup.com/Burnaby-Heart-Link.  Or simply register and lock in your business category at www.v5a4b7.TheHeartLinkNetwork.com.  Be added to our news updates and invites by emailing sheri@cleanseyourbody.ca with ADD ME TO HLN in the subject line.

Ginger Bran Muffins (Yield 6)

This old-fashioned recipe makes a muffin batter that can be kept in the refrigerator so you can make 1 or 2 muffins at a time. Or you can make them all at once and freeze them. They thaw in just a few minutes if left on the kitchen counter.

3/4 cup bran cereal (not flakes)
1/4 cup boiling water
2 tbsp olive oil or canola oil
1 tbsp sugar
1 egg
1/2 cup buttermilk
1 tbsp grated fresh ginger
2 tbsp raisins or other chopped dried fruit
1/2 cup unbleached flour
1 tsp baking soda

Pour boiling water over the bran cereal in a mixing bowl. Stir to mix and let stand 5 minutes. Add the oil, sugar, egg, buttermilk, grated ginger and raisins to the bran and mix well. In a small bowl, mix together the flour and baking soda. Stir into the bran mixture and mix well. The batter can be kept tightly covered in the refrigerator for about a week.

To bake, preheat the oven to 400 degrees. Lightly oil a muffin tin if you are making all 6 muffins or place a foil muffin cup in a custard cup if you are baking just one muffin. Don't stir the batter if it has been keeping in the refrigerator. Fill the muffin tin or muffin cups 2/3 full of batter. Bake the muffins for 12 - 14 minutes or until the top springs lightly back to the touch.

Nutritional Value Per Serving:
136 calories
6 g total fat (1 g sat)
36 mg cholesterol
19 g carbohydrate
4 g protein
3 g fiber
258 mg sodium

Twitter and Facebook

Twitter us @sherisplace.  Become a Facebook friend by searching Sheri Kauhausen.

Quips and Quotes

The whole existence becomes your home the moment your heart melts into the universal heart. In that melting into the universe you are back to the original source, fresh, eternal, timeless, spacious. The only thing needed is freedom from the self. Osho İİ Osho International

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 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!

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. 

Email this Newsletter to a Friend

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Sheri Kauhausen

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