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May 2014       Issue 691

In Our Newsletter

Sun Salutation
Are You A Long Distance Runner?
5 Yoga Poses for Sound Sleep

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

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There's lots in store for you in this newsletter.  I hope you enjoy the articles. 

Learn the proper sequencing of the basic beginner Sun Salutation series.  Whether you learn best by pictures, written word or watching, I think we have you covered.  A fabulous way to start your day.  Then to end your day try the 5 poses to  help you sleep.

Are you a long distance runner?  Then you should know getting whey protein throughout the day, especially before and after training, is key to avoiding muscle loss over time and counteracting any branched-chain amino acid losses that occur during exercise.

Find out the worst offenders of carcinogenic cleaning chemicals and how you can clean the non toxic way.

Granola can make a great breakfasts, snack or even dessert.  Check out the yummy recipe we found.

Trying to find the ASL (American Sign Language) gesture to teach your baby a new sign?  We've listed a few websites that will really help out.

As many of our classes offer two sets in a season, be sure to check out what we have starting this month.  Visit www.intoyoga.ca often to find out what's new.  Click on "classes" to find where we are and when.  And as always....don't forget to REGISTER EARLY

For now, please take some time to enjoy our current newsletter.

Sun Salutation (Surya Namaskar)

If you are pressed for time and looking for a single mantra to stay fit, heres the answer. A set of 12 powerful yoga asanas (postures) that provide a good cardiovascular workout in the form of Surya Namaskar. Literally translated to sun salutation, these postures are a good way to keep the body in shape and the mind calm and healthy.

Surya Namaskar is best done early morning on an empty stomach. Lets begin with these simple yet effective Sun Salutation steps on our way to good health.

Each Sun Salutation round consists of two sets. These 12 yoga poses complete one set of Surya Namaskar. To complete the second half, you need to repeat the same sequence of postures, only moving the left leg instead of the right (in steps 4 and 9 given below). You might find several versions of doing Sun Salutation. However, it is best to stick to one particular sequence and practice it regularly for best results. Click here to continue reading.


Here's a great video showing the Sun Salutation sequence.



Long Distance Runners Need Whey Protein

Runners who think that extra whey protein is just for strength athletes and sprinters should think again.

Whey is no longer just for building muscle and strength. The reasons? Research shows that whey protein helps improve stamina and race time, speeds recovery, and may even protect the body from succumbing to a run-down immune system.

Long-distance runners can be known to avoid protein supplementation. Being able to powerfully explode from the blocks or bench pressing 200 pounds is not very helpful to endurance athletes. Putting on a lot of muscle can, in fact, hurt endurance performance, as more muscle means more weight to carry and earlier fatigue.

Because of its bulk-promoting reputation, whey protein has been overshadowed by an intense focus on carbohydrates among runners. As the main source of energy during races lasting up to two hours, maximizing carb stores (glycogen) can mean the difference between winning and losing. The downside to filling up on carbs during meals is that it means less room and desire for protein. 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. 



5 Yoga Poses for Sound Sleep

Yoga is surely known for its many physical benefits such as decreasing muscle soreness, removing stiffness, improving flexibility and making one more active and energized. But one benefit of yoga which a few are aware of is that Yoga can help in sound sleep. The following are the 5 Yoga poses which will promote sound sleep. Click here to learn the poses.


Avoid Toxic Cleaning Chemicals

Common household items such as vinegar and baking soda can usually cut through dirt and sanitize just as well as their toxic counterparts. In some instances, you may need to use a bit more elbow-grease, but all things considered, I believe its well worth it. Other times, you may be shocked to discover that such simple ingredients will do an even better job.

Heres a simple starter list of non-toxic recipes for do-it-yourself cleaning, which will allow you to make a wide variety of your own all-natural, non-toxic cleaning products, either individually or in various combinations.  Click here to continue reading.



Sign Language
Are you looking for a good website to learn more signs to do with your baby?  Try these.




Quinoa Rice Granola
(serves 6)
View Original Recipe www.vegetariantimes.com

Use this recipe as a model for other granola combinations with different dried fruits, nuts, and spices. It should stay crisp for a week stored in an airtight container. If it loses its crunch, toast 3 to 5 minutes in a 350F oven. Note: substituting agave or brown rice syrup for the honey and oil for the margarine will result in a less crisp granola with smaller clusters.


5 unsalted brown rice cakes
cup quinoa flakes, such as Ancient Harvest
cup coarsely chopped or slivered raw almonds, or other nuts
1/3 cup honey
4 Tbs. ( stick) margarine or butter
1 Tbs. vegetable oil
tsp. ground cinnamon
1 cup dried cranberries, cherries, or other bite-size dried fruit



1. Preheat oven to 300F.

2. Crumble rice cakes in bowl until only 1/4-inch-or-smaller pieces remain. Stir in quinoa flakes and almonds.

3. Melt together honey, margarine, and vegetable oil in saucepan over low heat. Stir in cinnamon. Stir honey mixture into rice cake mixture until well coated. Spread on baking sheet, and bake 
10 minutes. Stir, and bake 10 minutes more, or until granola is golden-brown. Cool on baking sheet. Break granola into small clusters. Mix in dried fruit.


Nutritional Information: (Per 1/2 cup serving)

  • Calories: 337
  • Protein: 4 g
  • Total Fat: 16 g
  • Saturated Fat: 2 g
  • Carbohydrates: 50 g
  • Cholesterol: 0 mg
  • Sodium: 74 mg
  • Fiber: 4 g
  • Sugar: 29 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, Prenatal Yoga, Kids Classes, Baby Sign Language and more
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Quote of the Month


Drop all ideas of achieving in meditation, just do it naturally; what happens, happens on its own. One day, effortlessly, everything starts happening by itself. - Osho International





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