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A Mobile Health & Wellness Company

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November 2011
       Issue 660

Our Newsletter:

Chair Pose

Improve Your Sleep
Yoga Retreat
Baby Stuff
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy
Email A Friend

Follow Us


I hope you enjoyed a safe and goulish Hallowe'en last night.  It's always such a joy to see the little ones (and not so little ones) dresses up in their costumes!

I received an interesting email the other day.  I've never been a big proponent of caffeine, but was still quite surprised to find out just how much caffeine was in some drinks.  If you're curious, you can find out here too.

November brings a new start to some of our programs. So be sure to check our website at www.intoyoga.ca to find out what's happening.  We try to keep our classes pages up to date as best as possible.

Congratulations to those of you who are participating in our Virtual Cleanse Challenge.  You're in good company and well on your way to a healthier YOU!  If you didn't join us this time around, and want to be a part of our next one, be sure to contact me at info@intoyoga.ca.

Hope you enjoy our November newsletter!

Chair Pose, Utkatasana


Stand in Tadasana. Inhale and raise your arms perpendicular to the floor. Either keep the arms parallel, palms facing inward, or join the palms.

Exhale and bend your knees, trying to take the thighs as nearly parallel to the floor as possible. The knees will project out over the feet, and the torso will lean slightly forward over the thighs until the front torso forms approximately a right angle with the tops of the thighs. Keep the inner thighs parallel to each other and press the heads of the thigh bones down toward the heels.

Firm your shoulder blades against the back. Take your tailbone down toward the floor and in toward your pubis to keep the lower back long.

Stay for 30 seconds to a minute. To come out of this pose straighten your knees with an inhalation, lifting strongly through the arms. Exhale and release your arms to your sides into Tadasana.

Click here to learn more.....


Rest Easy - Natural Solutions to Insomnia
By Heather Boerner


Americans annually spend more than $3.5 billion on prescription sleep medications. Though pills may be tempting if you're one of the 56 percent of insomnia sufferers, Michael Breus, a clinical psychologist and the author of Beauty Sleep, says there are plenty of natural methods to try first.

Sleep Formula
Essential oils of lavender, chamomile, ylang-ylang, and vanilla help the brain regulate the stress hormone cortisol. In a spray bottle, mix a few drops of essential oil with filtered water. Spray on your pillowcase.

Rub Your Feet
Spend 10 minutes before bedtime massaging pressure points on the inside and outside of your heels. They can "take your consciousness into your body to relax," says yoga therapist Jnani Chapman.

Carbo Load
Four hours before bedtime, eat foods that are high in dietary sugars, such as rice cakes or potatoes. These foods contain tryptophan, which triggers the sleep hormones serotonin and melatonin.

Think Positive
When you can't sleep, write down negative thoughts. Keep a list of positive alternatives. When a negative thought appears, repeat an alternative.

Focus Your Breath
People who do intentional breathing and meditation before bed experience sounder sleep than those who don't.

Sat Bir Khalsa, a Harvard Medical School sleep researcher and Kundalini yogi, has found that people who do intentional breathing and meditation before bed experience sounder sleep than those who don't. He recommends the shabad kriya: Sit upright with your right hand resting palm-up in your left hand, thumbs touching. Inhale in four short bursts in time with the silent mantra Sa ta ma ma. Hold for a few moments and then exhale in two segments, silently repeating Wahe guru. Repeat and continue for 10 minutes.



Yoga Retreat

As we move into our cold weather season, you might be thinking of taking a holiday.  Why not consider a vacation in Paradise and include a Retreat in Bali.  www.azuryoga.net is offering two pampering retreats in the magical location of Bali.  Enjoy a beach front resort, complete with meals, Yoga, massage, excursions, and more.  Visit www.azuryoga.net for more details.  Take your pick from the two retreats being offered January and February 2012.  Book early.


Baby Stuff

I don't know that there's anything that makes me smile more than a baby's laugh.  I hope you enjoy these too.






Apple Cake Squares (9 Servings)

In large studies conducted in the United Kingdom, Finland and the Netherlands, eating at least two apples per week was found to lower incidence of asthma and type 2 diabetes, and promote overall lung health. Apples' protective effects are likely due to their high concentration of anti-inflammatory flavonoids such as quercitin and catechin.


1 cup whole wheat pastry flour
1/4 teaspoon salt
3/4 teaspoon nutmeg
1 teaspoon baking soda
1 teaspoon cinnamon
3 tablespoons sugar
3 tablespoons softened butter or Spectrum Spread
2 eggs
2 cups apples, peeled, cored, finely shredded
1/4 cup finely chopped dates
1/4cup confectioners' sugar


1/4 cup finely chopped walnuts
1/4 cup maple syrup



  1. Preheat oven to 350F.
  2. Mix the flour, salt, nutmeg, baking soda, and cinnamon together in a medium bowl and stir thoroughly.

  3. Cream the sugar and butter together in a large bowl. Beat in the eggs and whisk until smooth. Stir in the shredded apples and dates until they are completely distributed throughout.

  4. Slowly stir in the dry ingredients and mix thoroughly into the batter.

  5. Spray the bottom and sides of a 9-inch square baking pan with nonstick cooking spray, or grease it with 1/4 teaspoon of butter and pour in the batter. Bake in the preheated oven for about 45 minutes.

  6. Put the confectioners' sugar in a sifter and dust it over the cooled cake a few times until all the sugar is gone. If you want to garnish, mix the walnuts with the maple syrup and drizzle over individual serving plates. Cut the Apple Cake into 9 squares and arrange each one on top of a decorated plate and serve.

Nutritional Information Per 1/2 Cup Serving

Calories 201.2; Fat 7.5 g; Saturated Fat 2.9 g (39.9% of calories from fat); Protein 3.6 g; Carbohydrate 31.6 g; Cholesterol 58 mg; Fiber 1.4 g


Yoga/Pilates & Nutritional Cleanse Seminars at Work

We're passionate about bringing Yoga and Pilates into the work place.  For people who feel the demand and stress at work, don't have time to make it to a Yoga studio, or just simply want to take some time for themselves, Into Yoga has the answer for you.

Our certified professional instructors will come on site at lunch, or before or after work and teach classes right at the work place.

Be the coordinator of your office Yoga classes and you'll receive your classes for free if there are at least 10 participants.

Find out more at www.intoyoga.ca/corporate.htm or call 604.421.9872 or email sheri@intoyoga.ca to book classes now.

Why not add one of our FREE Nutritional Cleanse Seminars at work too?  Find out how you can gain and maintain your optimal health through a combination of meal replacement shakes, regular meals and a cleansing drink, to help give your body the healthy look and feel you've been striving for.  It's easy to get started, just email sheri@cleanseyourbody.ca or call me at 604.421.9872.  We'll even bring some samples for you to try.


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 gentle).  What can we improve and what would you like to see that we're not providing?  Email your comments to info@intoygoa.ca.  We're listening.


Email this Newsletter to a Friend

We would be honored if you thought this newsletter worthy of passing along to your family and friends.  Please do so with our gratitude.

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Sheri Kauhausen

Corporate & Public classes - Yoga, Pilates, Body Rolling, Prenatal Yoga, Kids Classes, Baby Sign Language and more

Cleanse Your Body and Increase health and vitality



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Quote of the Month

Like a lotus blossom which comes out of the dirt of the world but is not touched by it, allow your true self to freely unfold on the spiritual journey of detachment and calmness. Heart Sutra


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