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March 2014       Issue 689

In Our Newsletter

Knee Press
Tips for Creating Healthy Snacking Habits

20 Minutes of Yoga Stimulates the Brain
Baby Stuff
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy
Email A Friend

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As we wind up our Winter session this month, all of us at Into Yoga want to express how fulfilling it is for us to offer you classes.  We appreciate your commitment, loyalty and friendship as we continue to strive to bring you the classes you enjoy.  As we move into our Spring session, we are also currently thinking about what to offer for Fall 2014.  We are open to your suggestions and would enjoy hearing from you. 

Apart from a few classes that begin March 3 (Yoga Dance and Yoga for Weight Loss at Champlain Heights CC, and Baby Sign Language at Douglas CC and Roundhouse CC), we'll have lots of classes for you again in April.  Please be sure to visit www.intoyoga.ca and check out all our classes there.  Remember to register early so you're not disappointed.

Please take some time to enjoy our current newsletter.

Knee Press (Pavanmuktasana)



-relieves gas
-reduces lower backache
-eases tension from neck and shoulders
-improves digestions

-aids to eliminate constipation


1. Lay on your back with your legs straight, arms at your sides, palms down. Inhale.
2. Exhaling, tighten your abdominal muscles and push your lower back into the floor. Inhale.
3. Exhaling, raise your right knee into your chest. Clasp your hands around your knee, pulling it toward your chest. 4. Pressing your sacrum into the floor, hold posture and breathe.  Relax your shoulders and neck.
5. Inhale. Exhaling, return your leg to the floor.
6. Repeat on the left side.

Note: If you're uncomfortable with the other leg extended, bend it and put your foot on the floor.



Tips for Creating Healthy Snacking Habits

You know the old jingle, “once you pop you can’t stop.” For so many of us, it’s a truth that’s endangering our waistlines and emptying our wallets. When a coffee beverage or bag of chips adds 500 calories to your day, it adds an extra 3,500 calories a week to your diet. Incidentally, 3,500 calories equals about a pound of body fat, according to the Mayo Clinic.

Free yourself from outrageously priced empty calories with these simple tips:

1. Read the Ingredient Label…All of It
Educate yourself about what you’re about to put in your body, really process the information and you might find your munchies subsiding. Ask yourself, if you ate everything in the package (or a realistically indulgent portion) how much caloric impact would that have on your day? The FDA offers a great explanation of nutrition labels and how to read them.

2. Keep a Food Diary
If mindless snacking is a problem for you, a food diary is a great solution. By forcing yourself to record your food intake, you’ll see (and likely reconsider) the true scope of your snacking. It’s a practice that business owners have used forever: What is measured, is improved. Even more, it’s backed up with research. Check out WebMD’s explanation of the science behind food diaries.

3. Find Quality Snacks to Sub In
To continue reading, click here.

Purchase a filling, protein-packed cracker that support weight loss 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. 



20 Minutes of Yoga Instantly Stimulates the Brain

Westerners are inclined to accept the dogma of resistance and aerobic exercising as the only route to fitness. Many physical fitness advocates dismiss hatha yoga as too wimpy. Nevertheless, even seasoned triathlon athlete Rich Roll wishes he would have started practicing hatha yoga sooner. (1)

Confusing western dogma with the philosophy of hatha yoga leads to improperly practicing hatha yoga. Although hatha means willful, yoga means union. Hatha yoga is the ancient system of willfully creating union physically, emotionally, and mentally.

Approaching traditional hatha yoga with the mindset of intense aerobic calorie burning or muscle building resistance exercising interferes with the complete package of what hatha yoga offers.

Click here to continue reading.


Teaching Your Baby Sign Language Can Benefit Both of You

Should parents use baby sign language?

Baby sign language—a specialized sign language used to communicate with preverbal infants and toddlers—has become increasingly popular over the last few decades. It is intended to help very young children to express their needs and wishes earlier than they could otherwise. Baby signing experts believe that frustration and tantrums can be avoided by closing the gap between desire to communicate and the ability to do so.

Infants from about six months of age can begin to learn the basic signs, which cover such objects and concepts as “thirsty,” “milk,” “water,” “hungry,” “sleepy,” “pacifier,” “more,” “hot,” “cold,” “play,” “bath,” and “teddy bear.”

Joseph Garcia, an American Sign Language (ASL) interpreter, conducted research which showed that babies who are exposed to signs “regularly and consistently” at six to seven months of age can begin to use the signs effectively by their eighth or ninth month.To continue reading, click here.


Smokey Split Pea Soup  (serves 6)
View Original Recipe www.vegetariantimes.com

Split pea soup recipes are often flavored with ham hocks, but this veg version gets its smoky taste from smoked paprika and chipotle chiles. Sweet potatoes and split peas are good sources of potassium, which lowers blood pressure.

1 cup green split peas
2 Tbs. olive oil
1 tsp. smoked paprika
1 tsp. chopped chipotle chile, canned in adobo sauce
1 large sweet potato, peeled and diced (3 cups)
2 medium onions, diced (3 cups)
3 ribs celery, diced (1 cup)
4 cloves garlic, minced (4 tsp.)
1 14-oz. can diced tomatoes


1. Soak split peas in large bowl of cold water overnight.

2. Heat oil in 3-qt. saucepan over medium heat. Add paprika and chipotle, and stir. Add sweet potato, onions, and celery, and season with salt and pepper, if desired. Cover, and cook 10 minutes, or until onions are soft and translucent. Add garlic, and sauté 2 minutes.

3. Drain split peas, and add to pot with 6 cups water. Bring soup to a boil, reduce heat to medium-low, and simmer 1 hour. Add tomatoes, and cook 30 minutes more, or until split peas are tender.

Nutritional Information
per 1 cup Serving: 
Calories: 256
Protein: 9 g
Total Fat: 5 g
Saturated Fat: 1 g
Carbohydrates: 45 g
Cholesterol: 0 mg

Sodium: 162 mg
Fiber: 16 g
Sugar: 9 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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Quote of the Month

When the shoe fits, the foot is forgotten, when the belt fits, the belly is forgotten, when the heart is right, 'for' and 'against' are forgotten. No drives, no compulsions, no needs, no attractions: then your affairs are under control. You are a free man. Chuang Tzu



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