March 2010 - Issue 40
Well, Olympics have come and
gone. I hope you had a chance to enjoy yourself during those
hectic 18 days.
I'm always looking for new things to do with Yoga and Wellness.
Someone sent me information about a company called
FitDeck. Using a series of special playing cards, you can
set and design your own workout from Yoga to Pilates to Fitness
to Sports and many more. From $10 - $15 they have lots of
different playing packs. Each card represents about a
minute of activity. Decide how much time you have, pick
your cards, and have fun! Check out their website at
Many of you have asked me about our Nutritional Cleansing
support system. On Saturday March 6, I'd like to offer you
the chance to come find out. There will be an information
presentation being held in Richmond and I'd like to offer a
reserved seat to you. If you are interested, please let me
know. You can attend in the morning, or you can stay all
day. Please feel free to invite your friends. You'll
find out how to be healthier, release excess weight and inches,
increase your energy and more. You'll also find out how
you can do it with little or no cost (and should I say - no
exercise?). There is absolutely no obligation. Come
just for the information, or to implement another path on your
journey to creating the best YOU! Email
email@example.com to reserve your seats now.
March begins our Spring season of classes. Along with our
regular classes we will be offering a few more specialized
class, Yoga for Cyclists
Hastings Community Center and
Yoga for Anxiety
Relief at Mt Pleasant Community Center. We've
also included a Yoga Tots for 2 -
5 year olds at Mt Pleasant Community Center on Sunday
mornings (parent participation is optional), and a new
Language class in New Westminster at Queensbourough
We've changed some times for a few classes, so please be sure to
check classes at
www.intoyoga.ca/classes.htm. To find each facility easier, we've
added a link to a map to each of the locations.
We look forward to seeing you this month. I hope you'll
enjoy the topics of our March Newsletter.
Recipe - Mega Veggie Burrito
Yoga/Pilates & Nutritional Cleanse Seminars at Work
We Want Your Feedback
Promote YOUR Business
Quips and Quotes
Find us on Twitter and Facebook
Your Contributions Welcome
Email A Friend
by Melanie Haiken
your feet just a little attention, and your whole body will feel
hold us up all day long, they get us everywhere we need to go,
and they connect our bodies to the earth. Some yoga teachers
even call the feet the "roots" of the body.
for all that our feet do for us, we don't do much for them in
return. We cram them into tight shoes, pound along on them all
day, and generally ignore them unless they're giving us serious
trouble. The result is that at some point in their lives 7 of 10
people will suffer from foot problems, many of which are
Robert Kornfeld, a holistic podiatrist in New York City, says
he's seen it all: people hobbling in with knobby, inflamed
bunions and hammer toes, the dull throb of tendinitis, the achy
soles of plantar fasciitis.
aren't just niggling minor ailments; some foot problems can
alter the foot's structure and trigger pain elsewhere in the
body. "I sing that song to my patients," Kornfeld says: "'The
foot bone's connected to the leg bone...'" In fact, experts say
one of the most important reasons to treat foot problems early
is to prevent them from throwing the knees, hips, back, and
shoulders out of whack.
one of the best ways to take care of your feet is with yoga. "I
recommend that all my patients start yoga immediately," Kornfeld
says. "When you treat foot problems with yoga, you end up
treating back pain, hip pain, all kinds of structural problems.
Not only does it stretch out the muscles and lead to a greater
range of motion, but it helps heal the root issue of
inflammation as well."
fact, yoga gives feet a healthy workout that they rarely get any
other way. "You couldn't ask for a better set of tools to
reawaken the feet," says yoga teacher Rodney Yee, of the
Piedmont Yoga Studio in Oakland, California. Below, some tips
from the experts on how best to use yoga to prevent or treat
Throw Your Weight Around
The first place to begin
building awareness of your feet is in standing poses such as
Tadasana (Mountain Pose). Before you start the pose, think
about how you naturally stand, suggests Janice Gates, a
specialist in therapeutic yoga and the founding director of the
Yoga Garden Studio in San Anselmo, California. Do you tend to
put your weight on the inner edge of your foot, which tends to
make your legs bow inward, or on the outer edge, which tends to
make the knees bow out? (If you can't tell, check the bottoms of
your shoes—you can often tell from the way the soles are
Notice how your weight falls, and then play with it by rocking
forward and back, lifting first your toes, then your heels. If
you tend to stand perched a little forward, try shifting your
weight back a bit, and vice versa.
try lifting the arch of your foot while pushing down around the
edges, creating both a sense of rooting into the earth and
lifting energy up from the center, to form the Mula Bandha (Root
Lock). "Sometimes I use the image of a jack-in-the-box:
collapsing down, then springing up," says Gates. "You're pushing
down to lift up." Once you start to do this, you'll find
yourself more aware of your feet and distributing your weight
better in your everyday life.
One great way to limber up
stiff, underused feet is to work on the articulation of the
toes, which in most of us have lost at least some of their range
of motion, says Tias Little, director of YogaSource in Santa Fe,
New Mexico. Little considers the feet so important he not only
focuses on them in his regular sessions, but has also created a
separate class he calls Feet as Foundation. "Think of the way
babies spread their toes and crawl by pushing off with them," he
says. "We need to regain that." Little guides students through a
routine in which they try to move each toe separately from the
others and practice picking things up with their toes.
standing poses, focus on elongating the toes to stretch the sole
of your foot. Press down into your heels at the same time you
press forward with the base of the big and little toes,
grounding forward with the ball of the foot. "Think of it as
stretching the sole of the foot like a drum," Little says. This
can improve circulation, pumping blood and lymph back toward
your heart, and potentially stave off edema and varicose veins.
Paying attention to—and
correcting—the way your feet connect with the earth can correct
foot and ankle problems that have repercussions throughout your
body. For example, pronated feet (which roll inward from the
ankle down) tend to cause knee problems and back pain.
way to think about foot stability is to think of your feet as
having four corners: the big and little toes, and the outer and
inner heels. Some teachers use the image of a car with four
tires; others conjure up an X on the bottom of the foot. Use
whichever works for you, because distributing your weight evenly
across your feet is central to healthy alignment. And that, in
turn, may lead to a surprise: By resolving foot problems, you
may discover you've resolved your knee, back, hip, and shoulder
problems as well. Anusara Yoga instructor Amy Elias Kornfeld—who
works with patients of her husband, Robert Kornfeld—suggests
looking down to make sure that the second toe, shin, and knee
are all aligned as you start a pose.
you still need proof of the importance of foot positioning,
think of what happens when you try to go into
Vrksasana (Tree Pose) or
Garudasana (Eagle Pose) and your feet aren't positioned
right. "You have to use the feet or you fall over," Gates says.
"Wherever the instability is, it's going to show up." There's a
reason your yoga teacher is always telling you to spread your
toes: Creating a stable base is essential when one foot is all
you have to stand on.
Stretch for Strength
Any pose that stretches the arch
or the sole of the foot improves flexibility and loosens
tension. Little suggests a simple exercise to warm up your feet
before yoga: Stand on a tennis ball and roll it back and forth
under your foot, working the toes, the ball of the foot, the
arch, and the heel.
Virasana (Hero Pose) stretches the top of the foot and
elongates the arch, while kneeling with the toes tucked under is
the best way to lengthen the plantar muscles on the sole of the
foot, which, when contracted, can become inflamed, leading to
Little also teaches students to go
back and forth between Vajrasana (Thunderbolt Pose) and what he
calls "broken toe pose." From Vajrasana, lift your hips, curl
your toes under and lift your heels, and then lean back so your
weight rests on the "necks" (not the pads) of your toes.
Adho Mukha Svanasana (Downward-Facing Dog) is another way to
give the feet a good stretch; Gates teaches her students to lift
the arches of the feet as high as possible, then extend the
heels toward the floor to work the plantar fascia. "At first it
feels impossible when you try to lower your heels, but it just
takes practice. And it feels so good when you do," she says.
Make these exercises part of your
life, and your foot bones (not to mention your leg bones, hip
bones, and maybe even your head bone) will be forever grateful.
Melanie Haiken is a freelance writer in San Rafael,
Article published in
Finding Your Elegance: A Yoga Retreat
Living From Your Truth Tour 2010
The English Inn, Victoria, BC
Apr 23 - 25, 2010
Heather Eschuk in partnership with The English Inn, are
excited to announce the first stop on the Living From Your
Truth Tour 2010, Finding Your Elegance: A Yoga Retreat.
Whether you are new to yoga or a seasoned yogi you can
transform your approach to yoga by living from your trugh.
Gain perspective on what is holding you back from
detoxifying the old, embracing change and living up to your
fullest potential. Be prepared to find your elegance.
Registration Before Mar 1st $450*
Registration After Mar 1st $499*
*Price Includes 2 Night Stay, 2 Vegetarian Breakfasts, A
Dinner Buffet, 10 hours of yoga instruction, and communal
Ro register or for more information contact:
Explore Tantric Yoga with Rod Stryker
SUN, MOON and FIRE: AWAKENING THE
TRUE POWER OF YOGA!
South Okanagan Yoga Academy and Okanagan Yoga Essentials
A YOGA RETREAT IN NARAMATA with Rod Stryker
Explore Tantra Yoga Friday 6pm to Sunday 1pm June 11-13, 2010
For more information or to register go
Mega Veggie Burrito (4 Servings)
These veggie-filled burritos become a
hearty lunch entrée, and they pair nicely with sliced melons and
strawberries. For a complementary starter, whip up a tomato-rich
gazpacho in summer, or offer a thick cheddar cheese soup in cold
1 Tbs. olive oil
8 oz. seitan, thinly sliced
3/4 cup corn kernels
1/2 cup diced mushrooms
1 large green bell pepper, seeded and diced
4 tomatillos, diced, optional
1 cup salsa
1 Tbs. taco seasoning or chili powder
1 tsp. ground cumin
Salt and freshly ground black pepper
1/2 cup chopped fresh coriander leaves
2 cups shredded cheddar cheese
1 jalapeño chili, minced, optional
4 10-inch-round flour tortillas
1 avocado, peeled and diced
Heat large skillet over medium heat, and add
oil. When hot, place seitan slices in oil, and sauté 2 to 3
minutes. Add corn, mushrooms, green pepper, tomatillos, if
using, salsa, taco seasoning, cumin, and salt and pepper. Reduce
heat to medium-low, and cook 10 minutes, stirring occasionally.
Stir in coriander leaves, and remove from heat.
Meanwhile, sprinkle 1/2 cup cheese and
one-quarter amount of jalapeño, if using, on tortilla, and broil
until cheese melts and bubbles. Remove from broiler, spoon on
seitan mixture, sprinkle with one-quarter avocado and wrap.
Repeat with remaining ingredients until used up. Serve while
Nutritional Value Per Serving:
Total fat: 34g
Saturated fat: 15g
Yoga/Pilates & Nutritional Cleanse Seminars at
It's time to start the new year off right. The top two
resolutions every year for most people are to get healthier and
to lose weight. Into Yoga can help with that. Invite us to
your work place and we'll provide a qualified instructor to guide
you and your fellow staff in Yoga or Pilates classes. For the
month of January, request to have your first class for FREE!
We have instructors available to suit your time - early
morning, lunch time, or after work. You choose. Clear a room,
bring a Yoga/Pilates mat and we'll be there!
If you want to look and feel better this year, what could be
easier than taking a break at work and moving into a state of
perfect bliss for 45 minutes once or twice a week?
Or ask us to come talk about nutritional cleansing. This is
an easy, affordable, proven method of ridding body fat
bringing your body to optimal health, recommended by
doctors. A 45 minute talk at lunch, you can brown bag it, or
try some of our delicious products that will fill you up in no
time. There is no charge for these talks.
Call 604-421-9872 or email
firstname.lastname@example.org. Visit our Corporate page on our website at
Wondering if signing with your baby during infancy really works?
Here's what an in-depth review of baby signing prepared by
Eve Savory and Corinne Seminoff, reporter and
producer respectively, of The National reported in
the March 10, 2004 CBC News Online declares.
How many times have you looked at your
crying, frustrated baby and just wished the poor thing could talk to
tell you what's wrong, what hurts, or what's needed? An American
researcher believes they would, except they lack the ability to form
words and say them. So he and a growing number of parents are
teaching another method of communication – signing. Never mind baby
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 am 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
email@example.com with ADD ME TO HLN in the
Quips and QuotesThe
person who can live in the world without letting the world live in
him is the clever one. ~Zen saying
Twitter and Facebook
Twitter us @sherisplace. Become a Facebook friend by searching
may read past Newsletters on our website by going to
www.intoyoga.ca/articles.htm and clicking on the Newsletters
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.
To submit articles for our website you can visit
http://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
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 anyone, ever.
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.
You are currently subscribed to
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.
copyright 2010 Into Yoga All Rights