Alternate Leg Stretch
Easing Back Pain
Recipe of the Month
How to Contribute
Email A Friend
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
www.intoyoga.ca or go straight to our class at
We want to make sure we give you good content and
offer classes that you like. Please feel free
to contact me directly at
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,
thighs, hamstrings, groins, and calves
sciatica, and menstrual discomfort
Therapeutic for high
blood pressure, flat feet, and
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.
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.....
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.
here to continue reading.....
Eggplant-Walnut Pate (8 Servings)
Traditional pâtés 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.