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September 2013       Issue 683

Our Newsletter:

Stick Pose
Take Your Vitamins
Loosen Up
Baby Stuff
Meet a Birthing Doula
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy
Email A Friend

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Well, September is upon us and Fall classes begin this month.  I hope you've enjoyed an exciting, active summer!

Please take the opportunity to participate in our free classes at Hillcrest Community Center on Sunday Sept 15.  We're offering Prenatal Yoga, Beginner Yoga and Pilates that day.  Our full session of Pilates will begin the following evening, and Prenatal Yoga and Beginner Yoga will commence Sunday September 22.

Want more free Yoga?  Then consider joining us at Greentree Village and purchasing our Specialty Pack.  Simply pay for your products to help release weight, increase energy, reduce stress, improve sleep......and get support, coaching, and Yoga class all free until the end of the year! 

Are you ready to take control of your health and finances?  Then consider joining us at 6:30pm on Sept 5/13 in DT Vancouver to learn how you can eat your way to better health and wealth.  Call or email Sheri at 604-421-9872 or info@intoyoga.ca for more details or to register for this fantastic event!

We know you loved the Yoga for larger bodies at Greentree, so we're bringing it back again this Fall!  Join Brenda in Love Your Body Yoga.  She's a large bodied Yogini who has specifically designed this class for curvy bodies with little or no experience in Yoga.  These classes are also being offered at Champlain Heights Community Center.

We've been experiencing some full classes in the last while, so I encourage you to register early for any classes in which you want to participate.  We'll be offering your favorites like Beginner Yoga, Yoga for the Older Adult, Prenatal Yoga, Baby Sign Language along with newer ones like Pilates, Yoga Tots, Yoga for Weight Loss, and  Love Your Body Yoga.

Check all our classes at www.intoyoga.ca and click on the "classes" page.

In this newsletter, strengthen your back and abdominal muscles while finding your perfect posture in Stick Pose.  Take the confusion out of multi-vitamins.  Should we take them or not?  Yoga teacher David Moreno will teach you how to warm up your joints.  Do you want birthing support from a doula?  Then Emily is looking for you.  If you're ready to get your baby's photos done, meet Zoe Dissell, baby photographer extraordinaire.  And finally, if you're ready to admit summer is almost over, enjoy our Late Summer Succotash.

But, before you do any of that, take a moment and register for one or more of our classes at www.intoyoga.ca/classes.htm, so you won't be disappointed.

Stick Pose (Dandasana)


1.  Sit on the floor with your legs together and extended in front of your torso. If your torso is leaning back, it may be because tight hamstrings are dragging the sitting bones toward the knees and the back of the pelvis toward the floor. It may be helpful to sit on a blanket or a bolster to lift the pelvis.

2.  A simple way to check alignment is to sit with your back against a wall. The sacrum and the shoulder blades should touch the wall, but not lower back or the back of the head. Put a small rolled-up towel between the wall and the lower back.

3.  Sit towards the front of the sitting bones, and adjust the pubis and tail bone equidistant from the floor. Without hardening the belly, firm the thighs, press them down against the floor (or your support), rotate them slightly toward each other, and draw the inner groins toward the sacrum. Flex your ankles, pressing out through your heels.

4.  To lengthen your front torso perpendicular to the floor, think of energy streaming upward from the pubis to the sternum, then down the back from the shoulders to the tail bone. Then imagine the tail lengthening into the floor.

5.  Imagine your spine as the "staff" at the vertical core of your torso, rooted firmly in the Earth, the support and pivot of all you do. Hold the pose for one minute or longer.

For benefits, contraindications and more, click here.



Take Your Vitamins

Do recent media reports have you confused about multivitamins?

You can always count on the mass media for a dose of sensationalism—and even scaremongering—when it comes to the topic of dietary supplements use. Unfortunately, some articles are so slanted against dietary supplements that they fail to offer an appropriate perspective of the scientific literature.

The latest example is an article in The Atlantic called “The Vitamin Myth” by Paul Offit. The article clearly cherry-picks unfavorable studies on multivitamins to depict them as dangerous. The author even goes as far as launching an attack on Nobel laureate Linus Pauling by downplaying his scientific contributions and misrepresenting views on vitamin C supplementation. The article was highly circulated and has caused a great deal of confusion surrounding the safety and efficacy of multivitamins. 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. 



Loosen Up

On cold winter mornings, warming up your joints is an invigorating way to wake up and start your day. San Francisco Bay Area yoga teacher David Moreno teaches a series of joint exercises that can be used as part of your morning or pre-practice stretching routine. Though most warm-ups emphasize major muscle groups, Moreno says focusing on the joints can be an effective way to energize the body and ensure a safe practice or workout. It's also good for the long-term health of your joints. "When you move your joints through the full range of motion, it increases circulation and lubricates the entire joint," he says.

Moreno suggests a practice adapted from a longer sequence taught by Swami Satyananda of the Bihar School of Yoga. Practice slowly, repeating each movement eight times, and take slow, deep breaths as you go.

  • Knees: Sit in Dandasana with your sitting bones on a folded blanket. Bend your left knee in toward the chest, clasping your hands behind the thigh. Make large circles with your left lower leg, straightening the leg at the top of the circle, if you can. Repeat on the second side.


  • Elbows and Shoulders: Sit cross-legged with your fingertips on your shoulders. Rotate your elbows through the full range of motion: Raise the upper arms to your ears (elbows pointing toward the ceiling), then circle forward and try to touch the elbows in front of your chest, then bring them back down to the side ribs, and finally bring them back up to shoulder height.


  • Ankles: Sit in Dandasana with your sitting bones on a folded blanket. Rotate both feet in unison, first clockwise and then counterclockwise. Next, separate the legs about a block's distance apart, and rotate your feet in opposite directions, bringing big toes to touch as they come toward each other. Finish by flexing and pointing both feet 8 times.


  • Wrists: Stretch your arms out in front of the body at shoulder level. Bend your hands backward from the wrists as if pressing your palms against a wall, fingers pointing upward. Then, fold the hands forward from the wrists so that the fingers curl in toward your chest. To finish, make your hands into fists, and rotate wrists in both directions.

  To review entire article click here.


A Remarkable Baby Story


My 1lb 10oz daughter was plucked from me after an emergency C-section, only 24 weeks into my pregnancy. I heard her cry and it was the most wonderful sound I'd ever heard! We named her Mila, and later discovered that in Spain Mila is short for Milagros which means Miracle – which she most definitely was. She was tiny but perfect and beautiful even with jaundice, bruises, IV lines, ventilator and wires connected to her. We were instantly in love with this amazing little girl. She spent the next four and a half months in hospital, with my husband and I visiting her every day, and spending as much time as possible staring at her in her incubator, and willing her to grow and get healthy.

There were more downs than ups, but eventually she was healthy enough to come home! We knew it was going to be difficult because she was still on Oxygen and needed medication, but we didn't realize how hard all the other 'normal' baby things were going to be! The lack of sleep, trouble feeding, worrying about everything, being unsure that you're doing a good job and then trying to stay strong as a married couple too. Wow, having a baby is really awesome - but difficult! It takes a while to figure things out and get your confidence. It makes you stronger than you ever thought possible and it really puts everything into perspective and makes you appreciate things more. 

Mila is now six and a half (the half is very important to her)! She's super excited about going into Grade 1 in September. She's healthy and happy and makes us laugh every day. We love her dearly. 

We have decided not to have another child because the risk of another premature labour is very high for me and we are very happy with our little family as it is. Luckily my job allows me to cuddle gorgeous little newborn babies quite often so I get my 'baby fix' that way! I also enjoy chatting to the parents and trying to pass on any helpful advice.  

I wish you all the very best in this exciting time of you lives and hope you enjoy a happy and healthy pregnancy. 

Zoe Disell studied Photography and Graphic Design at University in South Africa. She then worked as a Graphic Designer in London before moving to Canada in 2009 to work as a Professional Photographer full time. She currently lives in Coquitlam with her husband and daughter.  Zoe creates personalized photography that can be treasured for a lifetime.  Find her on Facebook at Snowy Photography or on her website www.snowyphotography.com.



Meet A Birthing Doula

My name is Emily and I provide low-cost and sliding scale doula services for the Greater Vancouver area. As a birth doula, I provide physical, emotional, and informational support to women during pregnancy, labour, and the immediate postpartum period. The presence of a trained doula can help reduce the likelihood of an unwanted cesarean and other interventions, reduce the length of labour, and increase feelings of overall satisfaction with the birth experience.

I attend both home and hospital births and work with women from diverse backgrounds. If you are interested in my services, feel free to visit my website or write me an email at numeria.doula@gmail.com. I look forward to hearing from you!


Late Summer Succotash (Serves 6)


What better way to make the most of end-of-summer produce than with a sunny succotash that can also be served cold as a salad? Feel free to use frozen lima beans—simply substitute a 10-oz. bag of thawed frozen beans, and skip step one. If you can’t find white balsamic vinegar, try white wine vinegar or apple cider vinegar.


2 cups shelled lima beans or 1 10-oz. pkg. frozen baby lima beans, thawed
1 Tbs. butter
1 tsp. olive oil
1 small red onion, diced (1cup)
1 clove garlic, minced (1 tsp.)
1 cup fresh or frozen corn
1 cup cherry tomatoes, halved
2 Tbs. chopped fresh parsley
2 Tbs. chopped fresh basil
1 Tbs. white balsamic vinegar


1. If using fresh lima beans, bring large pot of salted water to a boil. Add beans, and blanch 2 to 3 minutes, or until tender but not soft.

2. Heat butter and oil in large skillet over medium-high heat. Add onion, and sauté 5 to 7 minutes, or until it begins to brown. Add garlic, and cook 1 minute more.

3. Stir in lima beans, and sauté 5 minutes. Add corn and tomatoes, and sauté 1 minute more, or until heated through, but tomatoes have not released their juices. Remove from heat, and stir in parsley, basil, and vinegar. Serve warm or chilled.

Nutritional Information per Serving: 
Calories: 179; Protein: 7 g; Total Fat: 4.5 g; Saturated Fat: 2 g; Carbohydrates: 28 g; Cholesterol: 8 mg; Sodium: 240 mg; Fiber: 6 g; Sugar: 5 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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Happiness resides not in possessions and not in gold; the feeling of happiness dwells in the soul ~ Democritus








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