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October 2013       Issue 684

Our Newsletter:

Bow Pose
Why Vitamin C is Important
Improve Flexibility with Yoga
Baby Stuff
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy
Email A Friend

Follow Us


Summer has left us and Fall has welcomed us with a big roar!  It seems lots of people are happy to be indoors right now, as many of our classes are almost full.  With people registering early for classes, it has made a remarkable difference in what we've been able to offer you.  We attribute our success to you!

Later this month, we'll be offering some new series of classes, so be sure to check in at www.intoyoga.ca and visit our "classes" pages.  Let's keep the momentum of full classes going!

This month's newsletter offers you a deep back bend with the Bow Pose.  This is more of an intermediate asana, so challenge yourself, but be gentle.  Along with building the immune system find out four other very important reasons to be taking  Vitamin C daily.  Want to improve your flexibility?  You can, but don't expect to go from stiff to supple overnight. Falafels anyone?  Why not eat a few while learning some sign language to communicate not only with friends, but your baby.

But first, check out our classes at www.intoyoga.ca/classes.htm, and call the location of your choice to register!

Bow Pose (Dhanurasana)


1.  Lay on your stomach with your legs straight and arms by your sides.

2.  Bend both knees and reach back with your hands to grasp the inner edges of your feet or ankles.

3.  Inhale deeply.

4.  Exhaling, push your heels away from your buttocks, lifting your thighs, head and chest away from the floor. Keep your neck in line with your spine.

5,  Hold posture and breathe.

6.  Inhale. Exhaling release and relax.



Four Reasons Why Vitamin C is Important

When the cough, sniffles, and aches start, many people will load up on extra vitamin C. Helping boost the immune system is a familiar benefit of the vitamin. But do you know what else vitamin C is good for? Or how much vitamin C you need?

Vitamin C, or ascorbic acid, is a water-soluble vitamin, meaning that it doesn’t build up in body tissues for later use like fat-soluble vitamins (A, D, E, and K). Rather, the body uses vitamin C when it needs it and then flushes the rest out. The benefit of this is that there is very little risk of toxicity from supplementation. However, that also means we have to constantly supply the body with vitamin C to reach effective concentrations to reap the health benefits it can provide.

To continue reading, click here.

Go here to learn more about Isagenix products or to purchase products at retail.  Or contact info@intoyoga.ca for more information about how you can save 30% or more on products. 



Improve Your Flexibility with Yoga

If you ask people why they exercise, most will stay to stay healthy, keep fit, or because it makes them feel good. Not a lot will mention flexibility, but it's a key part of maintaining your health and avoiding injury, especially as you age.

The stretching you do in yoga is a great way to improve your flexibility. It's a commonly held misconception that you have to already be flexible to do yoga. In fact, the opposite is true: doing yoga regularly is a sure way to become more flexible. If that's your goal, here are some poses that target major muscles groups that tend to get tight from sitting for long periods or even from other types of exercise, like running.

Staying in the poses for several minutes is the way to get a good stretch. Many times you can feel several different phases of opening as you stay in a pose for longer. Don't expect overnight changes, however. For best results, do your stretches daily. Click here for poses to give you some options to fit your current level of flexibility.


Baby Sign Language

Whether you start your baby out with just a few repetitive signs, or teach him/her everything you know, here's 10 starter signs to get you going.



Falafels (36 Balls)


The most time-consuming step in this recipe is soaking the chickpeas for 24 hours. After that, the falafel balls come together quickly and easily. Serve with lettuce, tomatoes, tahini, hot sauce, and a minty yogurt sauce, such as Cucumber Raita from vegetariantimes.com.


1 cup dried chickpeas, rinsed and sorted

1/2 tsp. plus 1/3 tsp. baking soda, divided

1 small leek, white and light green part cut into 4 or 5 pieces

1 cup fresh parsley leaves

3 cloves garlic, peeled

3 cloves garlic, peeled

1 Tbs. lemon juice

1 tsp. ground cumin

1/2 tsp. salt

1/4 tsp. ground black pepper

3–4 drops hot sauce, optional


1. Place chickpeas and 1/2 tsp. baking soda in large bowl, and cover with 3 to 4 cups water. Soak chickpeas 24 hours. Drain.

2. Place chickpeas, remaining 1/3 tsp. baking soda, leek, parsley, garlic, lemon juice, cumin, salt, pepper, and hot sauce (if using) in bowl of food processor. Process 30 seconds to 1 minute, or until chunky paste forms.

3. Shape 1 Tbs. chickpea mixture into compact ball, pressing out any excess moisture, and place on plate. Repeat with remaining mixture.

4. Heat oil to 350°F in large skillet over medium heat. Add 12 falafel balls, and cook 1 to 2 minutes, or until browned on bottoms. Roll, and cook 1 to 2 minutes more, or until golden brown all over. Transfer to paper-towel-lined plate to drain. Repeat with remaining falafel balls.

Nutritional Information per Ball: 

  • Calories: 35
  • Protein: 1 g
  • Total Fat: 2 g
  • Saturated Fat: <1 g
  • Carbohydrates: 4 g
  • Cholesterol: 0 mg
  • Sodium: 46 mg
  • Fiber: <1 g
  • Sugar: <1 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.  We'll also give you $100 cash for any referrals that book 10 or more classes with us, including your own company!
That means we'll actually PAY YOU to take the classes!

Find out more at www.intoyoga.ca/corporate.htm or call 604.421.9872 or email info@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.


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.

In health and happiness,

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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Blessed are they who can laugh at themselves, for they shall never cease to be amused. ~ Uunknown








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