November 2009 - Issue 36
Hope you had a
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
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
Find us on Twitter and Facebook
Quips and Quotes
Your Contributions Welcome
Email A Friend
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
We believe it's important to create a stress-free working
environment so staff work better, feel better and enjoy their jobs
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
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Seated Forward Bend
"Yoga is beneficial for the
nervous system, promoting deep relaxation and reduction of
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
Calms the brain and helps
relieve stress and mild depression
Stretches the spine, shoulders,
Stimulates the liver, kidneys,
ovaries and uterus
Helps relieve the symptoms of
menopause and menstrual discomfort
Soothes headache and anxiety and
Therapeutic for high blood
pressure, infertility, insomnia, and sinusitis
Traditional texts say that
Paschimottanasana increases appetite, reduces obesity
and cures diseases.
Use caution if you are currently or have
experienced any of the following:
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
Urdhva Mukha (urdhva = upward, mukha = face)
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.
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
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
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
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
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
firstname.lastname@example.org with ADD ME TO HLN in the
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
1/2 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:
6 g total fat (1 g sat)
36 mg cholesterol
19 g carbohydrate
4 g protein
3 g fiber
258 mg sodium
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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
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