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A Mobile Health & Wellness Company

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May 2012       Issue 666

Our Newsletter:

Yoga Retreat
Prenatal Yoga DOs and DON'Ts - NEW
Nature's Answer to Stress
Top 6 Poses for Back Pain

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

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I want to let you know I appreciate all of you who are registering early for classes.  It's made a big difference in our ability to offer the classes you want.

With some classes, we offer two short sets, and you'll find the second set of many classes starting this month.   Be sure to visit us regularly to see the status of classes and what new offerings are popping up.  Head over to www.intoyoga.ca now and click on the classes page, or go directly to  www.intoyoga.ca/classes.htm.  And remember to register early!!

We're always open to ideas for classes from our students.  We are currently planning our Fall season, if you can believe it.  If there is something that you want to see offered at a specific community center, please email us at info@intoyoga.ca and let us know.  We'll do our best to get it there.

We hope you enjoy our May newsletter.

Galeano Yoga Retreats

Galeano Inn

Yoga Retreat with Alisoun Pane
“Re-define Your Inner Self”

Friday, May 4th – Sunday, May 6th, 2012

Experienced yoga teacher, Alisoun Payne in partnership with the luxurious Galiano Inn are offering a true chance for rejuvenation in the idyllic setting of Galiano Island. Reset your practice with daily classes in Yoga, integrating release based psychophysical re-education and core training, as well as meditation, chanting and creative journaling. In your ample downtime you can enjoy island exploring, shopping, hiking, kayaking, or simply relax in the amazing Madrona del Mar Spa at the Inn. Rates include meal vouchers, accommodation and all classes, complimentary use of the steam room in the spa, and spa treatment and retail discounts.

King Suite – $499 + tax - Retreat Total for Single Occupancy
King Suite – $699 + tax - Retreat Total for Double Occupancy
Villa – $850 + tax - Retreat Total for Double Occupancy
Villa – $1050 + tax - Retreat Total for Triple Occupancy
Villa – $1200 + tax - Retreat Total for Quadruple Occupancy

Registration and details:
Book Now.... Limited Availability 1-877-530-3939



Bodega Ridge
May 11 to May 13, 2012

Bodega is nestled on 22 acres of pristine coastal country . Situated at the base of the famous Bodega Ridge on Galiano Island, with magnificent views of Trincomali channel, the  surrounding Gulf Islands and the Vancouver Island mountains.

Registration and details:
604-465-5253 or email mandy@kaliyogainc.com
For more info please visit: www.kaliyogainc.com

Prenatal Yoga DOs and DON'Ts

Prenatal yoga is a popular way for expectant moms to stretch and relax during pregnancy, plus learn techniques that they can use during delivery. If you go to a prenatal yoga class, the poses will be adapted for pregnancy when necessary, but if you want to practice on your own or are wondering why particular poses are to be avoided, this guide makes it all clear for you. Do also make sure to consult with your prenatal healthcare provider before starting any exercise regime, especially if you have a high-risk pregnancy. 


Hip Openers: Poses like pigeon, warrior II, triangle, ardha chandrasana, baddha konasana, and knee to ankle will help create the flexibility that can make giving birth easier.

Side Stretches
: Gate pose and variations on side plank, among other side stretches, feel particularly good when your abdomen starts to feel overcrowded.

All Fours
: Positions like cat - cow help get the baby into the optimal position for birth (head down, back to your belly). This pose can be used to try and turn a breech baby in later pregnancy, if recommended by your prenatal care provider.

Standing Poses
: As your belly grows, begin to widen your stance in standing poses. Take your feet at least hip-distance apart to make room for your bump, especially if you are bending forward. This prenatal sun salutation offers a nice alternative during pregnancy.


Over-stretch: The body produces a hormone throughout pregnancy called relaxin, which is intended to soften your inflexible parts (like bones and ligaments) to make room for the baby and prepare for birth. This softening of the ligaments can make them vulnerable to over-stretching. Try to avoid going further into poses than you are accustomed because a pulled ligament is a serious injury that takes a long time to heal. Be especially aware of your knees.

: Deep twists from the belly, such as ardha matsyendrasana, compress the internal organs, including the uterus. Instead, twist more gently from the shoulders, or take an open twist, which means twisting away from your forward leg so that your belly has a lot of room instead of getting squashed.

: Jumps pose a slight risk of dislodging the fertilized egg from the uterus and should be avoided early in pregnancy. Later on, you probably will not feel like jumping.

Fast Breathing
: Any pranayama requiring breath retention or rapid inhales and exhales (such as Kapalabhati) should be avoided. Begin to practice birthing breath instead. This technique has a direct application to the birthing process. Learning to focus on the breath and use it to keep you anchored in the present moment may be the most useful thing you learn from prenatal yoga.

: Turning yourself upside down doesn't pose any inherent risk to your baby, but you want to avoid falling. If you are not super comfortable with inversions, this is not the time to work on them. More experienced yogis with established inversion practices can make the call on which inversions to do, but should be mindful that the expansion of the belly changes your balance. Use the wall or avoid inversions if you don’t feel like doing them. You can always substitute legs up the wall in a class setting.

: In general, avoid deep backbends, like full wheel pose. If you performed this pose easily before the pregnancy, you may continue to do it in the first trimester if it feels good to you.

Abdominal work
: Poses that are abdominal strengtheners, such as boat pose, should be avoided. Softening the abs a bit allows them to stretch more readily, which may help you avoid conditions like diastasis recti.

Lying on the Belly
: Poses in which you lie on the belly, such as cobra, can be practiced in the first trimester as the fetus is still very small. Later in pregnancy, these poses should be avoided, and can be discontinued at any time if they cause any discomfort.

Lying on the Back
: In your second trimester, your doctor may advise against lying on your back for long periods, even encouraging you to sleep on your side. You can start doing savasana lying on your left side as early in your pregnancy as you like. You may want to use blankets or bolsters for support to make yourself comfortable. If you eventually cannot get comfortable lying down, you can also sit up in a cross-legged position.

Bikram Yoga/Hot Yoga
: Raising your body’s core temperature is not recommended during pregnancy; therefore, hot yoga should not be practiced. Remember, yoga is about being flexible in the mind as well as the body, so Bikram devotees should use this opportunity to explore other yoga options.

Vinyasa Yoga
: If you practice a very vigorous form of vinyasa yoga, like Ashtanga or Power Yoga, be flexible and willing to try gentler styles as your pregnancy progresses.


Nature's Answer to Stress

Everyone knows what it’s like to feel “stressed” or “threatened.” Stress sparks a surge of physiological changes in the body. Breathing quickens and the heart pumps harder. Pupils dilate, hair stands on end, and sweat glands open. Senses sharpen and so does judgment because the brain knows that this is the moment when it’s time to fight or to flee. Click here to continue reading.

Find one of the answers to busting stress that Into Yoga recommends here.

Contact info@intoyoga.ca for more information about how you can get started managing your stress today.


Top 6 Poses for Back Pain
by Sadie Nardini, Gaiam.com

Fifteen years ago, I was not acting my age. Since I would recoil from any form of exercise, as well as any green foods, I was overweight, inflexible … and debilitated by back pain. The 40 extra pounds on my frame — plus tight, shortened back muscles and weak abs — left me moving like an 80-year-old version of myself.

I suffered daily from sciatica, back spasms, limited mobility, weakness, you name it. When I got stuck in my car one day, unable to swing my legs out of the car because of my sciatic pain, at age 23, I realized, “Something’s gotta change.”  I started reading up and realized  a shocking number of people suffer with back pain, partly from hours of sitting in a way that flattens the low back curve.   Click here to continue reading.


The ABC's of ZZZ
By By Katherine Rae

[Note from Into Yoga: Although it's not a new school year, I thought this article from Yoga Journal is suitable anytime of the year.]

It's a common source of stress for parents as the school year begins: You want your children to get a good night's sleep, but settling down at the close of a busy day can be a struggle for many kids. If your child has trouble winding down, try making a short evening yoga practice part of your bedtime routine. Click here to read more.


French Onion  Soup Tartines (serves 4)


French onion soup gets its full-bodied taste from slow-cooked, caramelized onions. Here, we call for three types of onions for rich, balanced flavor, but the recipe will work with any combination or just one variety. The onion mixture can be made up to two days ahead. Serve with a green salad.


  • 2 Tbs. olive oil, divided

  • 1 medium sweet onion, quartered and sliced

  • 1 medium red onion, quartered and sliced

  • 3 small yellow onions, peeled and cut into ⅛-inch-thick slices

  • 2 Tbs. dry white wine

  • 2 cups low-sodium vegetable broth

  • ½ tsp. honey

  • 1 sprig fresh thyme

  • 4 large slices country bread

  • 2 oz. grated Comté, Emmental, or Gruyère cheese (½ cup)


1. Heat 1 Tbs. oil in saucepan over medium heat. Add sweet onion and red onion, cover, and cook 15 to 20 minutes, or until onions begin to brown.

2. Heat remaining 1 Tbs. oil in large skillet over medium heat. Add yellow onion slices, and cook 5 minutes on each side, or until browned. Transfer to paper-towel-lined plate. Set aside 12 prettiest yellow onion slices, and chop remaining yellow onions.

3. Add chopped yellow onions to sweet and red onions. Cook, uncovered, 5 minutes, or until all onions are browned. Add wine, and cook 1 to 2 minutes, or until most liquid has evaporated. Stir in broth, honey, and thyme; season with salt and pepper, if desired. Partially cover, and simmer 10 to 20 minutes, or until most liquid has evaporated.

4. Preheat oven to broil. Place bread slices on baking sheet. Spread 1/4 cup cooked onion mixture on each slice of bread. Top with grated cheese. Lay 3 reserved sautéed onion slices on top of each tartine. Broil 2 to 3 minutes, or until cheese begins to bubble and brown.

Nutritional Information per Tartine: Calories: 277; Protein: 8; Total Fat: 12; Saturated Fat: 4; Carbohydrates: 35; Cholesterol: 13; Sodium: 332; Fiber: 4; Sugar: 11



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@intoyoga.ca.  We're listening.


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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:

Meditation is something that is not contrived, organized. Meditation IS. It begins with the first step, which is to be free of all your psychological hurts, accumulated fears, anxiety, loneliness, despair, sorrow. That is the foundation, that is the first step, and the first step is the last step. J. Krishnamurti




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