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October 2011
       Issue 59

Our Newsletter:

Reclining Alternate Leg Stretch

Easing Back Pain
Baby Stuff
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy
Email A Friend

Follow Us


Our Fall programs are off to a fantastic start!  Thank you to everyone who registered.  Some of our classes filled up quickly and I appreciate that many of you registered early to make this happen.

If you're still considering classes, we have more that begin this month.  Please visit our website at www.intoyoga.ca or go straight to our class at www.intoyoga.ca/classes.htm.

We want to make sure we give you good content and offer classes that you like.  Please feel free to contact me directly at info@intoyoga.ca and let me know what you like about what we do, and what we can do better.  If there's classes you want to see at a location near you that aren't offered, let me know.  I'm happy to see what I do about getting them there.

I want to wish those of you that celebrate Hallowe'en a fun, safe evening.  I look forward to seeing all the ghouls and goblins on the street later this month.

For now, I hope you'll take a few minutes to read our newsletter and enjoy it.


Reclining Alternate Leg Stretch, Supta Padangusthasana


Lie supine on the floor, legs strongly extended. If your head doesn't rest comfortably on the floor, support it on a folded blanket. Exhale, bend the left knee, and draw the thigh into your torso. Hug the thigh to your belly. Press the front of the right thigh heavily to the floor, and push actively through the right heel.

Loop a strap around the arch of the left foot and hold the strap in both hands. Inhale and straighten the knee, pressing the left heel up toward the ceiling. Walk your hands up the strap until the elbows are fully extended. Broaden the shoulder blades across your back. Keeping the hands as high on the strap as possible, press the shoulder blades lightly into the floor. Widen the collarbones away from the sternum.

Extend up first through the back of the left heel, and once the back of the leg between the heel and sitting bone is fully lengthened, lift through the ball of the big toe. Begin with the raised leg perpendicular to the floor. Release the head of the thigh bone more deeply into the pelvis and, as you do, draw the foot a little closer to your head, increasing the stretch on the back of the leg.

You can stay here in this stretch, or turn the leg outward from the hip joint, so the knee and toes look to the left. Pinning the top of the right thigh to the floor, exhale and swing the left leg out to the left and hold it a few inches off the floor. Continue rotating the leg. As you feel the outer thigh move away from the left side of the torso, try to bring the left foot in line with the left shoulder joint. Inhale to bring the leg back to vertical. Lighten your grip on the strap as you do, so that you challenge the muscles of the inner thigh and hip to do the work.

Hold the vertical position of the leg anywhere from 1 to 3 minutes, and the side position for an equal length of time. Once you have returned to vertical release the strap, hold the leg in place for 30 seconds or so, then slowly release as you exhale. Repeat on the right for the same length of time.

Click here to learn more.....


Easing Back Pain
By Faye Martins


Back pain often makes even the most basic activities painful, and can quickly suck the joy out of life. Sitting, standing, and lying down, can hurt when the back is out of balance. There is hope for those suffering from back pain, and it is found in daily Yoga practice.

The vast majority of individuals think of the back all by itself without taking the total system of the body into consideration. The back does not exist within a vacuum, and the strength of the entire body has a real, measurable impact on the health of the back.  Click here to continue reading.....


Prenatal Yoga
By Kelly Camden, Certified Doula

Maybe you have seen yoga photos on magazine covers: slender, athletic-looking people twisting themselves into human pretzels while balancing in seemingly impossible positions. It leaves you wondering, if that is yoga, how could a pregnant woman possibly do it? The answer is prenatal yoga.

During yoga classes that are designed specifically for pregnancy, the focus of the postures is to support the mother's changing body. Prenatal yoga teachers employ many props, such as blankets, bolsters, chairs and blocks, to help pregnant mothers perform a variety poses.

Click here to continue reading.....



Eggplant-Walnut Pate (8 Servings)


Traditional pts are often made from high-fat meats and liver. They can be delicious and quite elegant, but less than nutritious. This vegetarian version is sophisticated, filled with flavor, and healthful. Enjoy it on a special occasion or as an everyday spread with whole-grain crackers.

Eggplant contains an anthocyanin called nasunin, a powerful antioxidant that can protect cell membranes from damage by free radicals.


1 large eggplant
1 cup walnut pieces
2 teaspoons fresh ginger root, peeled, grated and finely chopped
2 cloves garlic, mashed
1 tablespoon extra-virgin olive oil
1/8 teaspoon ground allspice
Salt and hot pepper sauce to taste


1. Preheat oven to 450F. Pierce the eggplant with a fork in several places and bake until very soft, about 45 minutes.

2. While the eggplant is baking, grind the walnuts in a food processor until very fine, and set aside.

3. Remove the eggplant from oven, slash to let steam escape, drain off any liquid, and scrape the pulp into a food processor with the ginger root, garlic and olive oil. Process until smooth.


4. Add the ground walnuts and allspice, and process until smooth.

5. Season to taste with the salt, and hot pepper sauce. Spoon into a small loaf dish and chill several hours or until firm.

Nutritional Information Per 1/2 Cup Serving

Calories: 98.0; Protein: 2.2 grams; Fat: 8.0 grams; Saturated Fat: 0.8 grams; Monounsat Fat: 2.7 grams; Polyunsat Fat: 4.1 grams; Carbohydrate: 6.2 grams; Fiber: 2.2 grams; Cholesterol: 0.0 mg; Vitamin A: 69.9 IU


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

The world presents itself according to the viewpoint of each person. Whatever kind of person one is, one will see that kind of world; whatever kind of mindset one has, one will derive that kind of conclusion. - Fo Yin


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