Improve Your Sleep
Recipe of the Month
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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
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
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
Hope you enjoy our November newsletter!
Chair Pose, Utkatasana
Strengthens the ankles, thighs,
calves, and spine
Stretches shoulders and chest
Stimulates the abdominal organs,
diaphragm, and heart
Reduces flat feet
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
to learn more.....
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.
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
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.
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.
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
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.
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.
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.