A Mobile Health & Wellness Company

home | classes | corporate | prenatal | cleansing | instructors | newsletters | articles | links |  contact

December 2015

In Our Newsletter

Improve Flexibility with Yoga
How to Avoid Holiday Weight Gain
Foot Placement in Downward Dog
How to Manage a  Clingy Toddler
Recipe of the Month
Work Seminars
Past Newsletters
How to Contribute
Privacy Policy

Follow Us


As we come to the end of another year, we hope you can look back on fond memories of 2015 and that Into Yoga may have a small part in those memories.  We cherish you as a student in our classes or simply as a dear reader of our newsletters, and hope that our relationship will continue into 2016 as well.

December closes out the year, and although we have a few classes that run for the first couple of week this month, we obviously won't go full board again until January.  Registration has already started for most locations.  Be sure to visit our website www.intoyoga.ca for updated class schedules.

A new offering for winter 2016 is
Primal Sound Yoga inspired by Continuum Movement at Hillcrest Community Center on Sundays from 9:15am - 10:15am.  We hope you like it.

Also at Hillcrest Community Center is
Pilates Fusion, Monday nights from 6:30pm - 7:30pm.  It's the same class as always, we just wanted the name to reflect the class structure a little better.

With the holidays, often comes some unwanted weight gain.  Learn some tricks to help keep it from visiting you.

It's important to remain flexible as we age, both in mind and in body.  Practicing Yoga is one of the best ways I know to do that.  We've included some Yoga postures that are perfect whether you're just getting started or want to maintain the flexibility you've already achieved.

If Downward  Dog has you struggling for the "correct" foot placement, rest assured heels up, heels down both get you good results.

Although a "clingy" child can be a safe child, it can also be hard on parents.  We found some ideas to help your child gain a little more independence. 

Looking for a good stuffing for the turkey?  I think we may have found one for you.

As you continue to enjoy the holiday season, don't forget to take a moment and register for our classes.  Your early registration helps us monitor class size and know that we have enough people to run it.  Don't be disappointed to find the class you want canceled because of late registration.

Visit our website www.intoyoga.ca or go directly to our classes at www.intoyoga.ca/classes to find out all we offer.

Enjoy this month's newsletter!


Improve Flexibility with Yoga

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.  Try them here.


How to Avoid Holiday Weight Gain

The holiday season is a time for fun and celebration. Unfortunately, it’s also a time for overindulgences that often lead to weight gain. As festivities draw near, it’s important to plan accordingly to have an enjoyable holiday season without packing on unwanted pounds. By remembering these three tips, you can celebrate the holidays while feeling balanced and in control. To continue reading, click here.

To learn more about state of the art health products or to purchase retail click here.  Or contact info@intoyoga.ca for more information about how you can save 30% or more on products.   


Foot Placement in Downward Dog

lthough it's useful to know what the ideal version of a pose looks like, try not to get too attached to attaining these sorts of goals in your yoga practice. One of yoga's lessons is to be in the present, accept where you are on any particular day, and let go of the constant grasping after higher and higher levels of achievement that we've become accustomed to. To continue reading, click here.


How to Manage a Clingy Toddler

Some kids tend to stick by their parents more than others, but many toddlers go through periods when they become clingier, which – good news – is totally normal. In fact, research suggests that a child's clingy behavior toward mom and dad is actually a good sign; it shows they trust their parents and think of them as their home base, which is what parents want, right?  

However, extremely clingy behavior can be frustrating for mom and dad. Parenting a young is already an intense experience, but managing a toddler who won’t leave your side without a meltdown is even harder. Suddenly everyday interactions – like daycare drop offs – that used to be easy, are fraught with anxiety.

Here are a few ways to manage a toddler's clingy behavior. To continue reading, click here.


Wild Rice and Sage Stuffing with Crunchy Croutons (12 servings)
Original Recipe

Toasted bread croutons add a bread-stuffing texture to seasoned wild rice.

½ cup coarsely chopped walnuts
8 slices whole-grain gluten-free bread, cut into ½-inch cubes
4½ Tbs. olive oil, divided
¼ tsp. salt
¼ tsp. freshly ground black pepper
1 large white onion, diced (2 cups)
1 clove garlic, minced (1 tsp.)
4 cups low-sodium vegetable broth
2 cups wild rice
1 tsp. finely chopped fresh tarragon
1 tsp. chopped fresh sage

1. Preheat oven to 375°F. Coat 8-inch-square baking dish with cooking spray.

2. Toast walnuts in dry skillet over medium heat 5 minutes, or until fragrant, shaking skillet often. Set aside.

3. Toss bread cubes with 21/2 Tbs. oil, salt, and pepper in bowl. Transfer to baking sheet, and bake 12 to 14 minutes, or until golden brown. Set aside, and keep oven on.

4. Heat remaining 2 Tbs. oil in large saucepan over medium heat. Add onion, and cook 12 minutes, or until soft and translucent. Add garlic, and sauté 2 minutes. Add broth, and bring to a boil. Stir in wild rice, and return to a boil. Cover, reduce heat to medium-low, and simmer 40 minutes. Stir in toasted walnuts, and simmer, covered, 10 minutes more. Remove from heat, and season with salt and pepper, if desired.

5. Spread in prepared baking dish, and bake 10 to 20 minutes, or until beginning to brown and crisp on top. Serve sprinkled with croutons, sage and tarragon.


Nutritional Information: (Per 3/4 cup)

  • Calories: 246
  • Protein: 7 g
  • Total Fat: 10 g
  • Saturated Fat: 1 g
  • Carbohydrates: 36 g
  • Cholesterol: 7 mg
  • Sodium: 170 mg
  • Fiber: 4 g
  • Sugar: 4 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 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
Follow Me

Solutions for Weight Management, Healthy Aging, Energy and Sports Performance.



Helpful Links

Greentree Registration
Follow Us on Facebook
Follow Us on Twitter

Click to View our
Cleanse/Nutrition Newsletters

Quote of the Month

Master your breath, let the self be in bliss, contemplate on the sublime within you."

T. Krishnamacharya

You are currently subscribed to www.intoyoga.ca as [%Email].  Please be sure to add info@intoyoga.ca to your Address Book, so our emails will not go to your bulk mail.  If this has reached you in error, we apologize.  To remove your name from future mailings, please type REMOVE into the subject box or unsubscribe here.  By removing your name, you will no longer receive ANY emails from Into Yoga including class updates.

Into Yoga
Burnaby BC   V5A 4B7

copyright 2015 Into Yoga  All Rights Reserved