Newsletter Articles

Newsletter Articles

July 10	Summer fresh Juices If you have a birthday coming up or any other occasion for a free wish, wish for a good juicer! Freshly pressed or squeezed juices are always a plus in our diet, but now with an abundance of fresh fruits and vegetables in season it is a great time to start juicing. Fresh juice captures the essence of summer fruits and vegetables and gives us a nutritional boost. Loaded with vitamins, minerals and enzymes it builds up the immune system, helps digestion and gives us more energy. There is something miraculous about drinking fresh juice, it’s like drinking liquid energy! Michelle Thatcher, a naturopathic physician in Tucson, AZ, puts it another way: ”Juicing is a great way to get a concentrated daily source of vitamins and minerals,” she says. “And raw vegetables contain naturally occurring enzymes, which help your body break food down into more manageable, absorbable parts.” Click here to read more about the important role of enzymes in our diet: http://www.earthportals.com/walker.html A recent study by researchers at the University of CA at Davis found that drinking fresh juice is likely to increase your overall vegetable consumption. Only about one-fourth of adults in the US reportedly get their recommended five daily servings of vegetables, but all of the participants in the 12-week study, who drank 16 oz of fresh vegetable juice a day, managed to do so successfully. “Fresh juices are the only beverage that can help you lose weight and feel great.Drink them on an empty stomach, not with or immediately following any other food. Enjoy them! They are extremely beneficial. Drink them slowly, mixing them with saliva. Gulped or consumed too rapidly, they may upset the blood sugar level.” You might want to check out Dr. Norman W. Walker, the fruit and vegetable juice proponent in AZ who was 116 years old at the time of writing this book., says Harvey and Marilyn Diamond, in “Fit for Life”. http://www.earthportals.com/walker.html A great book to read about juicing is: “Fresh Vegetable and Fruit Juices: What's Missing in Your Body?”, by Dr. N.W. Walker Buy it online http://www.herbalremedies.com/fruit-juice-book.html Or in any book store. It is important to mix sweet fruits with vegetables to keep the sugar content low. Thatcher says:” If you ate a whole apple, the fiber and pectin would slow down the absorption of sugar into the bloodstream, but with the fiber removed, the sugar is absorbed more quickly, spiking your glucose levels.” Start with one day a week of fresh juice and feel yourself into it. Start out slow and increase the intake of fresh juices gradually. Fresh juice also is a strong detoxifier, releasing toxins into the bloodstream. The body than needs time to expel them and you could feel a slight headache or other mild symptoms of detoxification.Slowly work this precious life elixir into your dietary routine and you will reap the benefits of a healthy and energetic lifestyle. It’s a lot like Yoga, start where you are, take it slow, feel it out and expand and go deeper with time! Juicing brings fun and new creativity into the kitchen! Here are some healthy and balanced juice recipes: Courtesy of Yoga Journal, issue August 2010 Green Juice 3 celery stalks (leaves intact) 1 apple (cored, but with skin) 1 handful spinach 1 handful beet greens Makes 1 ½ cups Spicy melon juice ½ cantaloupe (peeled) ¼ in fresh ginger ½ lemon (peeled) Makes ¾ cup Tomato cocktail 6 tomatoes ¼ cucumber 1 small bunch fresh mint leaves 1 lime (peeled) ½ in fresh ginger Makes 1 ¼ cups Orange Morning 2 grapefruits (peeled) 3 carrots ½ in fresh ginger Makes 1 ½ cups Waterapple juice 3 tart apples 2 slices watermelon 1 lime (peeled) Makes 1 ½ cups Feel free to vary and/or create your own recipes according to taste and availability of fresh produce. Enjoy and refresh yourself this summer and beat the heat with fresh juice! Irmi and Sal

June 10	Stress on the Nervous System Stress creates tension! Stress levels are easily heightened in the work place, family situations, relationships, and by political and environmental conditions (the oil spill in the Gulf creates uncertainty and fear for our entire region). Our hasty lifestyles create a rat race for time and space. Constant pressure takes a toll on our physical, emotional and mental health. There is not enough time to relax and smell the roses! Therefore it is of utmost importance to find time to relax. In a state of relaxation the body has space to put its natural healing mechanisms into play. The nervous system transmits and reports inside and outside stimuli and sends messages to the brain that result in some action in the body. Usually we respond with a fight or flight reaction. Caring for our nervous system translates into caring for our entire well being and gives us an opportunity to transform these primal reactions into a more human caring behavior. “A healthy nervous system enables you to meet every event of life with calm and resilience. It keeps all the muscles, organs and tissues of the body working at full efficiency, gives sharper sensory perception, and creates a sense of vitality and energy in your whole being. The nervous system is made up of large numbers of individual cells or neurons, each with a cell body and long projection fibers that transmit rapid trains of nerve impulses or signals. Bundles of fibers together form the large nerves, which are stretched and purified by your asanas (Yoga postures). By clearing toxins from the tissues, the asanas benefit neurotransmission at the fine nerve endings, and at synapses between nerves. Yoga has been shown to stabilize the response of the nervous system to stress, removing the constant muscular tension produced by repeated alerts from the central nervous system, and claming the involuntary symptoms of threat - racing heart, sweating, anxiety - roused by the sympathetic nervous system.” Source: The Sivananda Yoga Center We also recommend to watch Dr. Christopher Lepisto‘s, ND, video clip The Alderwood Center For Natural Health About stress and health: Click here We have to create a space of relaxation for ourselves to heal ourselves! Yoga, meditation, sleep, silence, loving relationships, understanding and accepting each other are healing conditions for our well being so we can thrive in the things we love most! See you in class, Irmi and Sal

May 10	Oxygen It seems nothing is more rejuvenating than a fresh breath of air! In this gorgeous spring time weather the air is filled with vast amounts of oxygen since all the new plant growth promotes oxygen production. Oxygen is life, without it we can not live for more than a couple of moments, if lucky some minutes. In Yoga philosophy air is considered food, the most important food! Supplying our body with oxygen is life promoting, nourishing and creates an atmosphere for the expansion of conciseness. One way to bring oxygen into the body is by breathing! Physical exercise promotes deep breathing. In Yoga practice breathing is used to detoxify, relax and focus the mind/body system. “Breath is healing. It brings us the oxygen and the prana that we need. Breath is the reflection of our state of health: the deeper our breathing the more our life is intense, the shorter our breath the more our life will be short and unsatisfying. When we breath at full lung capacity, we can feel a fullness entering us, a profound peace installing itself within. According to recent studies, for most people, inhaled air contains 20% oxygen and exhaled air contains 16% oxygen. This means that the body absorbs only 20% of the available oxygen. Furthermore, only 20% of the retained oxygen is used by our cells. In other words, we generally use only 4% of the available oxygen. Since oxygen is used above all to produce the body’s energy, there is a difference of 96% between the maximum energetic potential and the actual energetic production. From this, we can easily understand the importance of developing our lung capacity as well as raising our oxygen absorption and use at a cellular level. Here is some more precise information. Inhalation First, it is a question of increasing the quality and the quantity of oxygen and prana inhaled. For the quality, one should distance oneself as much as possible from sources of atmospheric pollution such as factories, office towers and cities. For the quantity, exercises which contribute to a greater lung capacity are very useful to increase the volume of air inhaled. Absorption Next, it is important that the inhaled oxygen passes completely into our bloodstream. For that, slow, deep and complete breathing is essential. Furthermore, our blood must be able to capture and transport the oxygen to our cells all over the body. This requires quality hemoglobin at higher quantities, that can be obtained through healthy nutrition and taking health supplements which the body will use to manufacture hemoglobin. It is the iron within hemoglobin which fixes the oxygen. One can consume, therefore, more foods which contain high levels of iron such as beetroot, black cherry and green vegetables. Spirulina This fresh water algae constitutes an iron supplement which is exceptionally easily assimilated. It contains 28 times more iron than beef liver. It is available in powder or in tablet form. Furthermore, taking chlorophyll will activate the formation of hemoglobin since the chlorophyll molecule, plants’ “blood”, is similar to the hemoglobin molecule. An iron atom is at the centre of hemoglobin and magnesium at the centre of the chlorophyll molecule. Green vegetables are therefore recommended. Finally, and importantly, one must not forget that hemoglobin is composed of 1800 amino acids. A quality amino acid supplement is necessary since our body cannot use all of the absorbed proteins. It is for this reason that iron deficiency, what we call anemia, which touched 35% of the world’s population, cannot be corrected solely by increasing iron intake. Moreover, physical exercise is essential to activate the body’s metabolism and specifically breathing and circulation. Massage may also be helpful for this. It is important that our blood vessels be clean so that the blood may easily circulate. It is essential that all of the absorbed oxygen penetrates the cells.” Source: www.bioperfection.com To find out about more ways to bring oxygen into the body visit: http://drinkh2o2.com/ http://www.oxygenhealth.com/order.html http://www.vitaminb17.org/about_dr_walker.htm We think Yoga practice is the most rewarding and multidimensional discipline to cultivate good health and character. See you in class, Irmi and Sal

April 10	Build a 10 minute Breathing and Yoga practice into your daily routine Start, end or intervene your day with a short ten minute Breathing and Yoga routine. Clear and calm your mind, flex and strengthen your body and feel the peace and love inside you! When time is flying and obligations are pressing, take only ten minutes out of your day to increase your overall well being. It doesn’t take a lot to change your attitude, breath deeper and feel more comfortable in your own body. It’s simple: - 2 minutes breathing exercise (pranayama) - 5 minutes yoga postures (asanas) - 3 minutes relaxation/meditation Wear comfortable exercise clothes and practice before eating or at least 1 hour after eating. - Start in the easy pose (cross legged position) or any comfortable seated position, you also can sit in a regular chair. - Close your eyes and start to breath through the nose in and out ( if your nose is congested or otherwise compromised, breath through the mouth). - Put your hands below the navel and push the abdomen out on every inhale - gently, pull the belly back towards the spine on every exhale - gently. Continue this breath for 2 min. (wear a watch or have a clock visible). - Now you are settled in and more relaxed, feel how the stress diminishes slowly. - Bring your arms to the sides and move them up and overhead, hands touch, with every inhale, and bring them back down with every exhale. Continue for 3 rounds. - Change position onto your hands and knees into the table pose (either on your Yoga mat or on a carpet). Hands are shoulder width apart and under the shoulders, knees are hip width apart and under the hips. Start to move your head upwards and the spine down towards the floor with every inhale, bring the chin to the chest and the spine up towards the ceiling with every exhale. Like a cat! This is one round of the cat stretch, continue for 5 rounds. - At the last round of cat stretch, when the head is looking upwards, curl your toes under and push your hips up towards the ceiling into the downward facing dog. Adjust your feet (usually you have to walk the feet towards the hands a little bit), let your head hang loose and stretch out your arms and shoulders by really pressing the hands into the mat (fingers are spread). Take deep breaths into the belly, soften your knees or bend them as much as you have to to be comfortable in the position. - Now move back onto all fours (table pose) and cat stretch as before for two rounds. After the second round, when the head is upwards, curl the toes again and push back up into the downward facing dog. - Alternate between the cat stretch and downward facing dog for the remaining time (5 min. in all). - Come out of the table pose by sitting back onto your heels, stretch your feet forward and slowly roll onto your back. - Now you are in the relaxation position or corps pose. Relax your legs and feet, let the feet flare towards the sides about 10 in. apart. Hands are about 6 in. away form the body, palms facing upwards. Roll your head from side to side to relax the neck. Close your eyes and start to watch your breath. Feel the abdomen rising with the inhale and falling with the exhale. Lay and relax for 3 min., if you have more time stay longer. - Open your eyes slowly and get up slowly, take your time! - Feel refreshed, relaxed and focused! - Enjoy your day, night or the rest of your day. “Asanas make one firm, free from maladies, and light of limb.” Hatha Yoga Pradipika

March 10	Chair Yoga classes Are designed for senior citizens or anybody with special needs. In Chair Yoga students are sitting in a regular chair or wheel chair which gives stability and support to their practice. Modified Yoga postures and breathing exercises are easily and safely practiced. Sitting in a chair, the practice has the same multiple benefits for the participants as traditional Yoga practice. Students leave the class with a smile on their faces, better postures, and a deeper breath. If you have difficulty getting up and down from the floor because of knee and/or hip problems, high blood pressure, body shape, shortness of breath, or any other physical limitation that keeps you form moving or exercising, Chair Yoga is a great opportunity for you to get yourself moving in the right direction! Regular Yoga practice improves the quality of life! Yoga Postures strengthen and tone the muscles, bones and connective tissues, creating more range of motion and flexibility in the body. In conjunction with deep breathing, Yoga practice not only effects the physical body but also calms the mind and emotions facilitating a feeling of relaxation and contentment. Yoga promotes a healthy and vital lifestyle, helping to prevent illness, injury, and pain

Feb.10	The importance of diaphragmatic breathing Breathing is a vital part of Yoga practice, without proper breathing the physical Yoga postures are not considered yogic. The conjunction between the breath and the postures makes it Yoga. The movements are always connected with the breath. Raise the arms up with the inhale, bring them down with the exhale. Breathing through the nose in and out, the nose is for breathing, not the mouth. In Yoga we learn to breath naturally which means we use the diaphragm as the main means to move the lungs, ribcage and chest. It is very important to re-learn to breath like this since it is the natural way to breath. We all started out like this. Watching a young child or infant breathing in its sleep, we find its belly rising on the inhale and falling on the exhale. This belly movement shows that the person breaths the natural way. “The diaphragm is a huge muscle that rests horizontally across the base of the rib cage. Imagine an oval shaped dinner plate or bowl, turned upside down, and inside your lower rib cage. The diaphragm is connected in the front, along the sides of your lower ribs, and also along the back. On inhalation, the diaphragm muscle contracts, and pulls downward, such that the ribs flare out slightly, and pulls the bottom of the lungs downward to bring in air. On exhalation, this releases and the air goes out. With the Yoga practice of deep diaphragmatic breathing, the space just below the breast bone, at the upper abdomen pushes in slightly so as to exhale more completely. When the diaphragm muscle contracts, it pulls the bottom of the lungs downward, causing them to fill, while the ribs flare outward to the sides. Conscious diaphragmatic breathing is extremely relaxing to the autonomic nervous system and is essential for deep meditation and yoga. It is important to note that modern medicine has finally acknowledged what the yogis have known for thousands of years, that the breath is intimately connected to the autonomic nervous system and the mind. Even some hospitals and medical establishments are now willing to train people in breath regulation and diaphragmatic breathing.” Extraction from the article Diaphragmatic Breathing by Swami Jnaneshvara Bharati Click on the link below and watch a short video clip showing the movement of the diaphragm. Movement of the Diaphragm *The Yogis classify Respiration into four general methods:* (1) High Breathing. (2) Mid Breathing. (3) Low Breathing. (4) Yogi Complete Breathing. (I) HIGH BREATHING. This form of breathing is known to the Western world as Cavicular Breathing, or Collarbone Breathing. One breathing in this way elevates the ribs and raises the collarbone and shoulders, at the same time drawing in the abdomen and pushing its contents up against the diaphragm, which in turn is raised. The upper part of the chest and lungs, which is the smallest, is used, and consequently a minimum amount of air enters the lungs. A study of the anatomy of the chest will convince any student that in this way a maximum amount of effort is used to obtain a minimum amount of benefit. High Breathing is probably the worst form of breathing known to man and requires the greatest expenditure of energy with the smallest amount of benefit. It is an energy-wasting, poor-returns plan. (2) MID BREATHING. This method of respiration is known to Western students as Rib Breathing, or Inter-Costal Breathing, and while less objectionable than High Breathing, is far inferior to either Low Breathing or to the Yogi Complete Breath. In Mid Breathing the diaphragm is pushed upward, and the abdomen drawn in. The ribs are raised somewhat, and the chest is partially expanded. (3) LOW BREATHING. This form of respiration is far better than either of the two preceding forms. In Low Breathing, the lungs are given freer play than in the methods already mentioned, and consequently more air is inhaled. The lower and mid section of the lungs are filled with air. THE YOGI COMPLETE BREATH. Yogi Complete Breathing includes all the good points of High Breathing, Mid Breathing and Low Breathing, with the objectionable features of each eliminated. It brings into play the entire respiratory apparatus, every part of the lungs, every air-cell, every respiratory muscle. The entire respiratory organism responds to this method of breathing, and the maximum amount of benefit is derived from the minimum expenditure of energy. The chest cavity is increased to its normal limits in all directions and every part of the machinery performs its natural work and functions. One of the most important features of this method of breathing is the fact that the respiratory muscles are fully called into play, whereas in the other forms of breathing only a portion of these muscles are so used. In Complete Breathing, among other muscles, those controlling the ribs are actively used, which increases the space in which the lungs may expand, and also gives the proper support to the organs when needed. The diaphragm is under perfect control and is able to perform its functions properly, and in such manner as to yield the maximum degree of service. Extraction from neurolinguistic.com Benefits of proper breathing Diaphragmatic breathing is the foundation of the Complete Breath. Moving the belly out on the inhale, bringing the breath up to the chest than raising the shoulders towards the ears to fill up the lungs entirely, uses the respiratory system to its uppermost efficiency. This brings more oxygen into the bloodstream and more CO2 and other toxins out. The movement of the diaphragm moves and massages not only the lungs, but also the heart which sits right above the diaphragm. More oxygen in the bloodstream alleviates the workload of the heart because it does not need to pump as much since more oxygen comes into the body with each breath, lowering the blood pressure. The movement of the diaphragm also massages the stomach, liver and intestines, helping to digest food more efficiently. Oxygen is needed to burn calories. As more oxygen is available to the digestive system, as more calories can be burned, helping to control and/or loose weight. Higher oxygen levels also nourish and clear the skin. And last but not least, deep breathing clams the nervous system which relaxes us deeply! In our upcoming Yoga classes we will pay renewed attention to the Yogic Breath to get the full benefit of Yoga practice. Take a deep breath and reeeelaaaaaaaaaaaax! See you in class, Irmi and Sal

Jan.10	Endurance We hope you all arrived refreshed and safe in the New Year! The New Year is certainly a great time to make new resolutions for the up coming year. We all want to start new endeavors, improve our lives in one way or the other or make brand new starts. But what about all the good things we started last year, or the year before, or so long ago we don’t even remember when it was? Let’s talk about enduring in the things we cherish already, the things that make our lives good and healthy. One of those things is Yoga! Yoga practice is a fantastic way to keep your body, mind and spirit healthy, stable and fresh. To make anything better, deeper, more detailed or stronger you need to practice regularly. For example, if you want your child to learn an musical instrument, you have to constantly remind it to practice, practice, practice and over time you will hear great sounds coming out of his or her room. If you want to learn or deepen your Yoga postures, you have to practice, practice, practice. To put it in other words, you have to endure in it. Webster’s New World Dictionary defines the word endurance as follows: endurance Ability to last, continue, or remain, ability to stand pain, distress, fatigue. Breathing deeply again and again, stretching and bending muscles, bones, tendons and tissues again and again brings consequently more physical flexibility, strength, muscle tone, relaxation and less pain, forming you into a more graceful person. A body that feels healthy and rejuvenated effects the mind and emotions positively. A Yoga class can get you out of the dumpsters in an hour and save your day! It’s a win win situation! Endurance is the key to keep on doing what’s best for you. Endurance is like riding the right train to the destination you want to go to, a better life, which is happing every moment. Our New Year’s message to all of our students is endurance! It does not matter what your personal rhythm of practice looks like, everybody is different. The important thing to remember is to endure in Yoga practice and gain more and more control over your health and life. See you in class, Irmi and Sal

Dec. 09	DEAR SANTA - by Del "Abe" Jones Dear Santa, I'm older now But, still believe in you (At least, I believe in The things you try, to do). Maybe, I can't ask for A Tonka, or, a train. (But, if you'd bring one of them You know, I won't complain). But, what I really wish for Is a special present Love that can't be "returned" Once it has been sent. Everybody needs a little And some, need a lot But, if you get a tiny bit You still know what you got. So Santa, drop a little Under each Christmas tree Then, all will get a present From what it's 'posed to be. And if there is no tree For the alone, and poor When you get, to their place Just, drop, a little more.

Nov. 09	Yoga feedback survey answers Question 3 to 8 were answerable on a scale from 1- 10, 1 being the lowest, and 10 being the highest score. Question 3 Has your physical flexibility and range of motion improved since you practice Yoga! Average answer 6 Question 4 Do you have more mental clarity? Average answer 6 Question 5 Do you feel emotionally more balanced? Average answer 6 Question 6 Have chronic illnesses (for example, but not limited to: arthritis pain, knee or hip pains, headaches, stiffness in joints and muscles, high blood pressure, etc.) improved? Average answer 4 Question 7 Can you relax better? Average answer 9 Question 8 Is Yoga improving your overall well being? Average answer 9 The top 3 answers for questions 9: What is Yoga doing for you that we did not mention? 1:better sleep, 2:more self-confidence, 3:better decision making with a clearer mind Question 10 What would you like to see improved on our classes? We will take all suggestions seriously and try to implement them into our classes. Thank you all for your participation and feedback! We appreciate it and think the survey sheds a good light on Yoga practice! The most astonishing results are showing in answers 7 and 8. Most people benefit from Yoga by being able to relax better and it improves their overall well being no matter how long their Yoga practice has been. To be able to relax better effects our lives in many different ways and is a step to a healthier life! Again, thank you so much and keep up Yoga practice for a better life! The sea salt water flush “Some naturopathic practitioners recommend taking a sea salt water flush to help you remove toxins and waste from the digestive tract. A sea salt water flush is an alternative remedy to taking harsh and commercial medications to treat digestive ailments like constipation, gas and bloating. The sea salt water flush acts as a laxative to assist the body in achieving for new and positive changes. The sea salt water flush is essentially a combination of sea salt and water. Sea salt is preferred for cleansing as compared to normal processed salt due to its rich minerals. A sea salt water flush is able to draw out impurities from your digestive tract as well as provide you with the necessary electrolytes that you so need. Do note that sea salt water flush is not for everyone. Those suffering from ulcers, cancer, or digestive illnesses should research this cleansing carefully and consult their doctor before proceeding. Additionally, if you suffer from chronic constipation, you should use a herbal laxative one or two days before the sea salt water flush. For this recipe, simply combine 2 teaspoons of unrefined sea salt with 2 quarts of lukewarm water. If you find it difficult to gulp it down, then add lemon juice to make the drink more palatable. This drink is also best taken first thing in the morning on an empty stomach. You can do the sea salt water flush for 3 days and in some cases, up to 7 days. However, do check with your doctor first if it is safe for you to go on a prolonged cleanse. You can expect to see some benefits. Your intestines are cleansed and you experienced better moods due to renewed energy. You may also see improvements in respiratory and sinus functions. In fact, the sea salt cleanse is also a common folk remedy for colds or as a natural antihistamine. The cleansing process detoxifies the body and balances electrolytes. With this, it is also possible to stabilize the heart rate and relieve muscle pain. Other indirect benefits from the sea salt water flush include fresher breath, reduced body odor and clear skin. Using a salt water colon cleanse, also called a salt water flush, is one of the easiest and quickest ways to clean your colon at home. Not only is it colon cleansing, but it also cleanses your stomach and small intestine as well. In other words it flushes out your entire alimentary canal (digestive system). This master system cleanse removes all of the toxins, accumulated fecal matter, regular feces, parasites, and bacteria from your whole digestive tract. There are many good laxatives, mixes, enemas, and other colon cleansing products on the market, but the simple salt water flush works well using basic ingredients instead of chemicals or medicines. A salt water colon cleanse is a healthier alternative. To do a salt water colon cleanse, you will need to prepare yourself by scheduling at least a half or full day to complete the colon cleansing. Because of this reasons, most people prefer to do this system flush on the weekend first thing in the morning on a day they have nothing to do and don't need to leave the house. Drink this salt water mixture quickly (within about 15 min.) and wait for a few minutes before laying down and massaging your stomach down to your colon area. This helps break up accumulated waste as does crouching over your knees. I suggest a few basic yoga stretches that focus on stretching the front and back of your midsection. Your salt water colon cleansing procedure will be more effective the more you massage and stretch your upper, middle, and lower stomach. After the massage you can go about your business (in the house). You can drink regular water after you finished drinking the salt water. Within thirty minutes to two hours after drinking the salt water, you will feel pressure build up in your colon and you will probably have several bowel movements over the next few hours. If you do not experience pressure and heaviness in your bowels, you either need to add more salt to the water or drink more water to completely flush your digestive system. This colon cleanse will actually clean out your system top to bottom. It is important to remember that this type of colon cleansing cleans out good bacteria that aid in digestion and absorption of nutrients. You will want to replace the good bacteria by taking probiotic supplements and eating yogurt which also has live, colon-friendly, bacteria in it, after you have completely completed the cleanse. Maintain your clean colon by continuing colon cleansing naturally by eating a colon-friendly diet that includes fibrous fruits and veggies, beans, and yogurt. Avoid a lot of red meat, animal fats, refined sugars, and processed foods. Always consult your doctor before undergoing a colon cleanse, even if it is a home colon cleansing process. Some preexisting colon problems may preclude you from an intensive colon cleans.” Source: www.naturalhealthweb.com It is important to eat very lightly after the colon cleanse. Preferably start with fresh fruit or vegetable juices, than eat just fruit and uncooked vegetables for the rest of the day. Slowly go back into a normal eating routine of which you probably will be more conscious. We do the salt water cleans a few times a year to maintain health and detoxify the body. We do it also when we feel like getting sick to prevent the illness to take over. Every illness starts in the colon, as faster you stop it there, as better it is. The saltwater cleans is a great health maintenance tool for us. You have to make your own decision about it. Ask you doctor if you have any health concerns. Happy cleansing, Irmi and Sal

Oct 09	Hello Yoga friends, the October newsletter is announcing: WE ARE HAPPY TO CELEBRATE ONE YEAR OF YES YOU CAN YOGA In October 08 we started to teach Yoga in Milton, FL. It has been a flash in some ways, but within this flash we met so many lovely people that came to our classes. A lot of those people became our regular Yoga students and learned in a short time how Yoga improved their lives. Now we are teaching in Milton, Pace and Gulf Breeze, FL! For our 1st YES YOU CAN YOGA ANNIVERSARY We would like to know from our students: “What is Yoga doing for you?” and "How can we improve our classes?" Help us celebrate with your feedback! In this feedback survey we will ask you about your physical, mental and emotional health. Is Yoga improving your health in any of these areas? We ask 10 simple questions, please answer some questions on a scale from 1 to 10, 1 being the lowest score, 10 being the highest score. Feel free to answer the rest of the questions using your own discretion. You'll find the questions right below in this e-mail and have the opportunity to leave your feedback throughout the month of October. One person can leave one feedback. Simply click the reply button on your browser, put your answers right below the questions and send it back to us. In our next newsletter in November we will disclose the summery of the feedback survey (without personal information, like names and e-mail addresses), and let you all know what our students had to say about: -Yoga practice, health, and well being -What could be improved in our classes And to all of our students, visitors and interested people: THANK YOU FOR GIVING YOGA A CHANCE, THANK YOU FOR PARTICIPATING IN OUR CLASSES, AND THANK YOU FOR CHANGING YOUR LIFE AND ALL OUR LIVES FOR THE BETTER ! As always, if you have any questions please feel free to contact us. Keep up the good stretch! PLEASE GIVE US YOUR FEEDBACK 1. How long are you practicing Yoga with us? 2. How long do you practice Yoga at all? 3. Has your physical flexibility and range of motion improved since you practice Yoga? Answer Scale from 1-10 4. Do you have more mental clarity? Answer Scale from 1-10 5. Do you feel emotionally more balanced? Answer Scale from 1-10 6. Have chronic illnesses (for example, but not limited to: arthritis pain, knee or hip pains, headaches, stiffness in joints and muscles, high blood pressure, etc.) improved? Answer Scale from 1-10 7. Can you relax better? Answer Scale from 1-10 8. Is Yoga practice improving your overall well being? Answer Scale from 1-10 9. What is Yoga doing for you that we did not mention? 10. What would you like to see improved in our classes? Thank you for your answers! In the November newsletter we will let you all know what Yoga is doing for all of us! Thank you for a great year, Irmi & Sal Presutto, Certified Yoga Teachers 850-983 3527 presuttos@bellsouth.net www.yesyoucanyoga.com www.theomsite.com

Sept.09	Introduction to Yoga for Beginners and Returning Students Time is flying! Yes, next Saturday (9-19-09, 11:00 am to 2:00 pm), our Yoga workshop will be here! Anyone regardless of age, gender or body type is welcomed to participate! If you are beginning or returning to Yoga, or just want to spend more time to practice Yoga on a deeper level, our workshop is a great opportunity to get in touch with Yoga. By the end of the workshop you will have the confidence, understanding and practical knowledge to participate in a Yoga class or practice on your own! The reason why Yoga becomes more and more popular is simple: Yoga is a low impact exercise, but is much more than that! Regular Yoga practice strengthens the body, makes it more flexible, relaxes and calms the mind, and puts the day in a slightly brighter perspective. It is a good tool for maintaining well being, reducing stress, pain, tension, and emotional imbalances. Along the way we will discuss Yoga philosophy and history, yogic diet, and practical ways to maintain and restore health. We will introduce you to a natural way of breathing and you will learn how to use the breath to release tension from the body/mind system. Yoga postures will be a big part of our workshop. Irmi and Sal will demonstrate and teach the most traditional and basic Yoga postures slowly, detailed and easy to understand. Standing postures, seated postures, spinal twists, postures that build strength, postures creating more flexibility, and relaxing poses will be in our repertoire. Every posture has a modification (easier variation), and a deeper version (more challenging). According to your strength, flexibility or physical make up, Yoga has a place for everyone to start! Over time and with practice Yoga students increase their strength and flexibility and can move into deeper versions of the postures. Your progress will encourage your practice more and more! Relaxation and Meditation is a big part of Yoga! We will lead you through a guided visualization/relaxation sequence to completely relax at the end of a Yoga class or anytime you chose. Together we will meditate and learn simple ways to deepen our awareness of the integration of body, mind and spirit. Throughout the workshop there will be ample time for discussions, questions, individual assistance, breaks and to connect with each other and have an enjoyable time! Please come in comfortable exercise clothes, bring your Yoga mat if you have one, drinking water, and a little bit of curiosity to find out what Yoga can do for you! If you don’t have a mat we have clean mats available for you! Don’t eat for at least one hour before the workshop. Please contact us for more information and registration! Spaces are limited, so reserve your spot now! One time $ 29.00 special! We are looking forward to seeing you soon, Irmi and Sal

Aug.09	Mula Bandha Mula Bandha or Root Lock, is one of three major muscular locks in Yoga Philosophy. Bandhas are practiced in conjunction with advanced breathing exercises (pranayama) and to arouse the Kundalini energy, but can also be practiced with Yoga Postures (asanas), or just as a muscle contraction by itself. Mula Bandha is the most frequently applied muscular lock. Mula, or Root, refers to the root or base of the spine, the pelvic floor or, more precisely, the center of the pelvic floor, the perineum. The perineum is the muscular body between the anus and the genitals. This area is also the seat of the first and second charkas, containing our survival and emotional energies, instincts and habits. Bandha means lock, bondage or contraction. Mula Bandha is the muscular contraction of all the muscles between the anus and the abdominal muscles. The anus is contracted first, than the genital muscles and than the abdomen while “pulling” the contracted muscles upwards and back towards the spine. The Mula Bandha is performed while retaining the breath either on an inhale or exhale. Iyengar, an Indian Yoga Master defines Mula Bandha as: “A posture where the body from the anus to the navel is contracted and lifted up and towards the spine.” Traditionally the Mula Bandha is practiced in the Perfect Posture (Siddhasana) a seated posture, or the Easy Pose, but it can be applied in many different Yoga Postures to intensify the posture and strengthen the core muscles. In our up coming Yoga classes we will introduce the Mula Bandha and use it in our Yoga practice. The Root Lock is very strengthening for the core muscles, supporting the lower back and pelvis area. It also exercises the anus, urinal track, genital, and abdominal muscles which can help control the bladders involuntary movements. Involuntary bladder movement becomes an issue for more and more people as they advance in age. This simple contraction practiced regularly can bring security and confidence into many peoples lives. By contracting these deep core muscles we also release deep tension in the body, renew and replenish cell tissue in the genitals and reproductive organs by bringing fresh blood flow and oxygen to the area. Strong and relaxed core muscles enhance the ability to balance the body better in every day life and in our Yoga Posture practice. The pelvis, sacrum and coccyx are the center of the physical body, connecting the upper and lower body. Psoas and Iliacus muscles, two very strong core muscles, connect the lumbar, pelvis and femur. Tension in these muscles can cause lower back and hip pain, tight upper legs, which puts strain on the knees, causing imbalance to the ankles and feet. It is important to relax and strengthen these muscles for the benefit of the entire body. This is how it is done: Sit in the Easy Pose or any other seated posture that is comfortable for you. Inhale into the abdomen, hold the breath and contract the anus and urinal track as holding back a bowl movement and/or urination. Than contract the genitals, than the abdomen. All the muscles between the anus and the abdomen are now contracted. Now pull the contraction up and back towards the spine and hold it for as long as you comfortably can. Release the contraction slowly and exhale slowly - simultaneously. Repeat the Mula Bandha five times with 15 sec. breaks in-between. This core strengthening practice will deepen our Yoga Postures and body awareness while relaxing the entire body and the mind. Looking forward to seeing you in class, Irmi and Sal

July 09	Neti - One of the six Yocic cleansing acts This month we want to introduce you to a simple but very effective Yogic cleansing method, Neti. Neti is nasal cleaning with salt water. “In doing Neti (Nasal Cleansing), the water you pour into one nostril flows up above the bridge of your nose, where the normal air flows meet, back into the central cavity. It then flows down and out the other side of your nose. In this way, it flows by your mid and frontal nasal sinuses. In this stage water should not flow backwards into your throat or mouth. If you do it properly you will, normally, feel very little sensation. This is because the water is the same temperature as your body temperature, and the salinity is the same salinity as your tears. This is why your nose will hardly feel the water flow through. Neti is nasal cleansing with the use of warm saline water. It is a very ancient technique that has been passed down for thousands of years by the Yogis. It is said to have great physical benefits as well some spiritual ones. This, perhaps, is the best time for such a technique to be practiced by modern people. With the rise in respiratory problems like coughs, colds, sinusitis, asthma, allergies, and bronchitis among others, coupled with the rapid degeneration of spirituality in most of society, the practice of Neti will definitely be a panacea for many ailments. Neti is basically beneficial to the cleanliness of the nose, eyes, throat, ears, lungs, plus the brain. Benefits of Neti It gets rid of all the dirt, germs, viruses and bacteria trapped in mucus in the nose. Neti helps drain your sinus cavities of excess mucus. In turn, this helps reprogram your body’s natural rhythms to protect it from nasal and throat infections like coughs, colds, sinusitis, asthma, allergies, influenzas, etc, and other respiratory complaints including post nasal drips, sore throats and inflammation of adenoids and tonsils. It is extremely helpful in for illnesses like bronchitis, sinusitis and asthma since it helps reduce the tendency for oral breathing and frees the nostrils of mucus. It has an extremely soothing and cooling effect on your brain. It helps draw out excess heat. This is why it is beneficial for migraine, headaches, epilepsy, hysteria, temper tantrums, mental tension and depression. Neti is of great help in problems of the eyes as it helps flush the tear ducts. This promotes clearer vision giving a sparkle to the eyes. Subsequently, it helps stimulate powers of concentration and visualization and giving a feeling of clarity and lightness to the mind.” Source: www.yogawiz.com You can buy a Neti pot in Health food stores and drug stores (comes with instructions). Neti is becoming more and more popular in the West because of its fast and effective results in clearing out the sinuses. Many people suffer from allergies and by removing the mucus from the nasal passages tons of germs, bacteria, viruses and other intruders are being eliminated from the body and can not enter any further into the system. Neti is an easy and effective daily cleansing routine and helps you to stay healthy. It is worth a try and after you get the hang of it you will love it! Irmi and Sal

June 09	The Breath The breath brings air into the body and with it comes the life giving component oxygen. Indian Yogis refer to the air as food, the most important food. We can live without solid food for several days maybe even weeks, without water for a few days, but without air we only live for some seconds. Our bodies need oxygen to live, but we also need to get rid of toxins and transport them out of the body. The inhale brings oxygen into the body, the exhale transports toxins out of it. In the West this is what we think the breath is, an inhale and an exhale. In Yogic breathing (pranayama), the breath contains of four components: - inhale- pause -exhale - pause. If the breath would only consist of inhale and exhale it would be linear and it would not flow but rapidly swoosh in and out. You can try this, breath in and out, just pushing air in and out of the body. When we add the two pauses (which happens naturally), the breath becomes circular and smooth. Try this too, inhale normally and exhale normally and if you pay close attention you will notice a short little pause after the inhale. Now the exhale happens and at the end of the exhale there is another small pause. Than the next inhale takes place. The two pauses are very subtle, but they make all the difference for the breath to be circular. This has the important purpose of exchanging oxygen with toxins. After the inhale the subtle pause gives time to exchange the delivered oxygen with CO2 and other toxins from the respiratory system into the blood stream and verse visa. The same thing happens after the exhale, the subtle pause gives time to release all the toxins out of the lungs. In Yogic breathing (pranayama) more emphasis is put on the exhale than on the inhale, because it is very important to get all the old air out of the lungs. After the lungs are fully emptied fresh air can stream in. In our upcoming Yoga classes we will use breathing methods to utilize the four parts of the breath and to empty out the lungs completely from foul air. In the COMPLETE ILLUSTRATED BOOK OF YOGA, by Swami Vishnu-Devananda, it says about Yogic Breathing: “Yogic breathing gives great attention to the process of exhalation; the ratio between inhalation and exhalation is 1:2. If the inhalation is one second the exhalation will be two seconds. The reason for making the exhalation longer than inhalation is to get maximum control over the lungs so that old foul air in the air sacs can be squeezed out. It will not be out of place here to speak about lungs so that it will be easy to understand why Yogis emphasize exhalation rather than inhalation. As long as the air sacs are filled with old air, no amount of strength applied in inhalation can bring fresh air from the atmosphere. In ordinary breathing we squeeze out a very little volume of air from the apex of the lungs, leaving the base of the lungs almost inactive. The lungs are spongy, porous, and their tissues are very elastic. The substance of lungs contains innumerable air sacs. The right lung consists of three lobes and the left one two lobes. Each lung consists of an apex and base. The base is directed toward the diaphragm and the apex is situated above, near the root of the neck. When we breath, we draw in air through the nose; after it has passed through the nose and the pharynx and the larynx, it passes into the trachea or windpipe, which in turn is subdivided into innumerable smaller tubes called bronchioles. The bronchioles terminate in minute subdivisions in the small air sacs of the lungs, of which the lungs contains a great number. Each of these air sacs holds a portion of the inhaled air, from which the oxygen penetrates through the walls of the pulmonary capillaries. Then the blood takes up oxygen and releases carbonic acid gas generated from the waste products that have been gathered up by the blood from all parts of the system. Owing to the contact of the blood, the air sacs are now drained of the pure oxygen and in turn they are filled with carbonic acid gas from the blood. Unless this accumulated foul air is squeezed out from these tiny air sacs, we cannot bring fresh air to them. As long as the air sacs are filled with old air, no amount of strength applied in inhalation can bring fresh air from the atmosphere. In ordinary breathing we squeeze out only a very little air from the apex of the lungs and the base of the lungs lies almost inactive, filled with stagnant air. Some people use only the base of the lungs for breathing, leaving the upper portion idle. According to medical reports consumption is due principally to lowered vitality attributable to an insufficient amount of air being inhaled. Imperfect exhalation or emptying of the lungs allows a considerable part of the lungs to remain inactive and such portions offer an inviting field for bacilli, which attack the weakened tissues. Good healthy tissue will resist attack and the best and only way to have good, healthy lung tissue is to use the lungs properly by expelling all foul air and refilling with fresh air. This is one of the reasons that Yogic breathing emphasizes long, slow, deep exhalation so that as much as possible of the old stagnant air can be removed and be replaced with fresh air. The more air is squeezed out, the more fresh air rushes into the lungs from the atmosphere, as there cannot be any vacuum in the air sacs.” Here is one simple way to practice emptying out the lungs more sufficiently: Sit in a comfortable position (you can sit in a chair too) with a straight spine and inhale through the nose into the abdomen, counting to 5 slowly. Now exhale slowly, pulling the abdomen towards the spine, counting until 10. You can breath like this for five rounds; this is a good start. We will practice more of it in Yoga class. And now take a deep breath and relax! Irmi & Sal

May 09	Yoga - Free your Body, Free your Mind There is a lot of controversy and theory about the location of the mind in our bodies. But one thing most people agree on is that the mind affects the body and the body affects the mind. In our practice of Hatha Yoga we are using postures, stretches and the breath to directly relax and rejuvenate the body, while directly or indirectly calming, focusing and opening the mind. With Yogic movement and breath we come across pain and stiffness and can remember where a certain pain or injury originates from, even if it happened decades ago. The experience is stored in the body. Sometimes a whole story comes up, where, when, why or how something happened. This shows that the body stores experiences that the mind can recall. In Yoga, working with movement, focus, and the breath, pain, stiffness and sometimes emotions are released from muscles and other tissues of the body so they can function freely and energy can flow naturally. The mind we grew into from childhood has itself manifested in our bodies. Good experiences are also stored throughout the body. For example, walking barefoot in a summer meadow, feeling the soft and cool grass can instantly release a memory of a happy day as a child. This simple experience can produce feelings and emotions that the mind converts into words and pictures. Recalling memories of a time and place gone by. The entire body is filled with memories or experiences, good or bad, conscious or unconscious. Physical and emotional trauma can shock the body/mind system and “freeze” our whole being into a traumatic position. For example a minor accident contracts the body and mind, constricting their range of motion and the ability to breath deeply and think freely. This “restricted” state can stay with us throughout our lives. Yoga postures let us revisit these experiences and memories consciously or unconsciously and release pain or joy or anything in between. In our Yoga classes we achieve relaxation of the mind/body system and become more aware of ourselves. We open the door of opportunity to free our minds and bodies of the tension that can restrict us from moving our lives in the direction most suitable for our individual and collective well being. So come to class and practice, practice, practice! Namaste, Irmi and Sal

April 09	Easter and Yoga Easter is coming soon, a Holiday bringing us colors, ribbons, flowers, sun shine, and lots of eggs. This month we want to talk about how Easter and Yoga relates and what we can extract from the traditional Easter message for our own lives. In Christian Faith Easter is probably the most important Holiday throughout the year. I know Christmas is much bigger in excitement, preparation and money spent, but Easter has the most powerful and life changing message: Resurrection! Jesus overcame death, the ultimate challenge! In a way the teachings and practices of Yoga tell as that same message: look inside and you will find the place that never dies, the place of silence and peace! We use Yoga asanas ( postures) to focus our mind for a little while inwards, we watch and observe our movements, thoughts and sensations to become more aware of ourselves. Jesus was very aware of himself, he knew exactly what would happen to him if he would not obey the Jewish Clergy, and it happened. How did he know that they would come to kill him? He knew their minds and at the same time he did not change his own mind. He did what he was set out to do, even though he had to go through all the suffering and pain, he knew beyond the body, beyond the thoughts and beyond the physical world lays life too and death does not end life. The Ancient Yogis in India (and the contemporaries) did just do that very thing: observing the body and mind and experiencing the part inside that is everlasting life, our spirit, our soul. If we look at Jesus through the eyes of eastern philosophy, he was a Bhakti Yogi. Bhakti Yoga is the Yoga of love and devotion. The will of God and the needs of others are more important than the own self. Jesus showed love and devotion to the poorest and most unimportant people and at the same time did not stray from his path to do the will of his father. In India this is called Bhakti Yoga, one of the nine main Indian Yogas. Hatha Yoga ( the Yoga we practice) is another main Indian Yoga. James Hewitt writes about Bhakti Yoga as follows in his book, THE COMPLETE YOGA BOOK “Bhakti Yoga is the Yoga of strongly-focused love, devotion, and worship, at its finest in love of the One. The Hindu may concentrate his devotion upon a worshipped deity ( Krishna is the most poplar) or upon the divine principle as incarnated in a guru. Bhakti Yoga is accessible to Westerners with highly devotional temperaments: others are made to feel uncomfortable by some of the excesses. This could be said to be the favorite Yoga of the Indian masses. Its disciplines are those of rites and the singing of songs of praise. St. Francis of Assisi is often mentioned as an example of a Christian Bhakti Yogi.” In the same book: THE COMPLETE YOGA BOOK, James Hewitt writes about Hatha Yoga: “Hatha Yoga exercises are practiced extensively in the West for their practical benefits to the health of the nervous system, glands, and vital organs. When it is practiced similarly in India it is sometimes called Ghatastha Yoga; but there physiological Yoga is less often separated from its over-all mystical setting and purpose. Hatha Yoga may be viewed as a hygiene which takes into account the purification of the total organism. It may sound quotidian to some people to call this Yoga a hygiene, but there is a mainstream tradition that sees Hatha Yoga as a purificatory preparation for Raja Yoga, which is work upon consciousness itself. Such mental disciplining can best be effected in a healthy, relaxed body in which the energies have been equalized.” The French writer C. Kerneix, writing under the pseudonym ‘Felix Guyot’, opened his book YOGA: THE SCIENCE OF HEALTH, with these words: “Keep well, remain young a long time, and live to a good old age, such is the threefold wish that the men of every race and country have, at all times, formulated at the bottom of their hearts. This threefold wish is a very natural one, for it is simply the expression of the most powerful and the most tenacious of instincts: self-preservation. Live! We want to live with the greatest amplitude possible. To fight against disease, when it comes, and to avert, as far as it possible, the threat of death which is in its train; to defer old age, and, by doing so, put off death itself, we have hygiene, which is only, it is true, an autonomous but not independent province of the medical kingdom. But there exists a science, practiced in India and Tibet, and more or less throughout the whole of China, which is somewhat mysterious, for it is not taught to all comers. This science is traditional and its origin is lost in the night of time. It has precisely the same object as hygiene in Western countries: to keep its adepts in health and strength and to ward off old age and death for the longest time possible. This science of Life, which is only a branch of the secret of the Yogis, is called the Hatha Yoga.” Since there are many ways to God and to self awareness, according to Indian philosophy, Hatha Yoga and Bhakti Yoga (Raja Yoga being another main Indian Yoga, as mentioned in James Hewitt’s writing above) are only a few disciplines of many to choose from to come closer to God and to the inner self. Maybe we cannot overcome physical death as Jesus did, but we can experience everlasting life inside of us. The practice of observation in our Yoga practice and in meditation might enable us to observe the moment of our death, when the spirit moves from this body to another place. The moment of death is very important and should be a beautiful and positive moment. In our society death is almost a taboo even though it is going on all the time. Death is a part of life and people should die in the comfort of their homes and families with comforting and reassuring words from their loved ones to be able to go in peace and have the chance to witness their own passing. In eastern philosophy the moment of death is very important because it brings us either consciously or unconsciously into our next life. In the Christian Faith one can be saved in the moment of death. To be aware and without fear at the moment of death can transform a persons life and the lives of family and friends being present. A peaceful passing can show how death is beautiful and sad in its own way. Through death we gain life again! Easter also means spring time! In the cycle of nature spring means the beginning of new life after the death of winter. New growth starts to sprout, flowers bloom and in the animal kingdom mating season brings new offspring. A new beginning, a new chance for life to press on, Birth and re-birth, resurrection! Before religions replaced or over coded the natural cycles of nature, people celebrated the seasons of the year because nature gave them life and they knew that they were part of it. Easter falls every year on a different date, did you ever wonder why? Easter is celebrated every year on the first Sunday after the first full moon after the vernal equinox. Sounds natural? Think so. On this note we wish you all a wonderful Easter Holiday with family and friends to celebrate your Easter, your health, your life, your nature, and your resurrection! Irmi and Sal

March 09	Topic: Yoga, Meditation, Health and little about why I became a Certified Yoga Teacher I started yoga in my early 20’s in the 1970’s, after watching a TV show, called “Yoga for Health”, taught by Yogi (someone you practices Yoga) and teacher, Richard Hittleman. The whole philosophy seemed foreign and strange, but I was absorbed by this man’s peacefulness that was projected in all his words and gestures. At this time I was into bodybuilding and various sports. I was young and in control ? After trying the Yoga postures, breathing and meditation exercises, I found my body was stiff, my spine inflexible, my breathing short and sporadic, and my mind unfocused and wandering. I was shocked from these findings and realized I wasn’t as healthy and in control as I thought. Hittleman became my TV Guru. I became a vegetarian, practiced Yoga on a daily bases, and took a course in Transcendental Meditation, as taught by Maharishi Mahesh Yogi. I started to feel a growing sense of unity and joy, but my family, friends and coworkers thought I was nuts and must be high on drugs instead of Yoga. Fortunately these days the benefits of Yoga postures, breathing (pranayama), and meditation, have been studied and well documented. Now I don’t look so crazy anymore. In all my 58 years I have not found a more complete, practical, efficient, and most important, enjoyable form of exercise than Yoga. The health benefits from the emphasize on the breath, increases the oxygen level in the blood, calms the mind and emotions, and energized the whole system. When you combine that with the stretching and flexing movements of the Yoga postures (asanas), you have a formula for health and fitness that is unsurpassed. As written in a segment by The Sivananda Yoga Center, in The Sivananda Companion Book The Physiology of Yoga (1) “One study of the effects of Hatha Yoga over six months demonstrated the following effects: significantly increased lung capacity and respiration; reduced body weight and girth; and improved ability to resist stress; and a decrease in cholesterol and blood sugar level - all resulting in stabilizing and restorative effect on the body’s natural systems. Today there can no longer be any doubt about yoga’s effectiveness as both a curative and preventive medicine.” I moved to Hawaii in 1979 and studied massage and body/mind therapies and received my massage certification there. I also started studying with Yogis, healers and mediators from all over the world. This lead me to open a relaxation center, where I combined healing body work, deep tissue massage and body/mind therapies. This combination was very effective for relaxing and relieving pain in the body, and opening the mind. I also started to teach meditation classes and seminars about the body/mind connection. Lorraine Cooper at project-meditation.org Says in here article Medical Benefits of Meditation (3) “Meditation is the practice of connecting with your inner self or your higher power, God, in effort to release your mind from specific stress factors, anxieties or fears. Meditation is the ability to release negative energy within your body and mind, physically, mentally and oftentimes spiritually as well. The goal of meditation is to transform those negative energies into positive energy which can be used to act as healing benefits for the stress, anxiety, and fears. Meditation offers clarity and peace of mind. The medical benefits of meditation can result in healing for the three main areas of health: physical, mental and spiritual. Mental disorders that can benefit through meditation are vast. Some conditions in which meditation can help are: Relaxation, Stress, Depression, Panic attacks, anxiety, irritability and moodiness, memory, self esteem and self confidence, relationships. For improved Physical health, meditation can also aide in relief for the following: Pain, Cancer, Heart disease, Angina pains, Asthma, PMS, Chronic Fatigue Syndrom, Fibromyalgia, high blood pressure, cholesterol. Scientists and doctors agree, more and more, that meditation is having a direct impact on the way the brain is ‘wired’. There has, in recent years, been a dramatic rise of the research and testing of meditation and the exact effects meditation can have on the brain and the heart. There are various forms of meditation, all of which have separate characteristics that offer a unique method for healing. Stress has been proven to result in depression and fears. That depression from excess stress can result in physical injuries and negative health disorders such as heart disease. Meditation is proving that you can reduce the risks to such conditions by first reducing the stress. When your brain is relaxed, a dramatic improvement to your mental health occurs, which, in turn, reduces the risks to poor physical health as well.” After years of teaching meditation and giving body work sessions I realized that my clients needed something to maintain the profound changes they were experiencing through the sessions. I started to incorporate Yoga practice into my work to give my clients a way to maintain their physical and mental well being on their own. Although healing, health and well being can be brought about and accelerated through a competent practitioner, it must be maintained by the individual. I find Yoga to be the most efficient, practical and enjoyable way to do this. This is why I teach Yoga. The five principles that bring about the unity of body, mind and spirit are explained in the The Sivananda Companion Book The Five Principles of Yoga (4) Proper relaxation Releases tensions in the muscles and rest the whole system leaving you as refreshed as after a good night’s sleep. It carries over into all your activities and teaches you to conserve your energy and let go of all worries or fears. Proper breathing Means breathing fully and rhythmically, making use of all, not just part, of your lungs to increase your intake of oxygen. Yoga breathing exercises or pranayama teach you how to recharge your body and control yur mental state by regulating the flow of prana - the life force. Proper diet Is one that is nourishing and well-balanced, based on natural foods. It keeps the body light and supple and the mind calm, giving a high resistance to disease. Proper exercise Is given by the yoga postures or asanas, which work systematically on all parts of the body - stretching and toning the muscles and ligaments, keeping the spine and joints flexible and improving the circulation. Positive Thinking and Meditation Help you to remove negative thoughts and still the mind, ultimately transcending all thoughts. I want to thank GOD for my family, my wife and best friend Irmi (who’s idea it was for us to teach Yoga together and become Certified Yoga Teachers), and for sending me such wonderful and inspiring teachers. And I want to thank all my students for allowing and trusting me to guide them on this profound journey called Yoga. Love and Peace Sal

February 09	Essay on Yoga and Health by Irmgard Presutto, Sep.2008 Topic: Yoga and the Prevention of Disease, Chronic Illness, and Injury Growing up in rural Bavaria, Germany, in a strict catholic family with fatal diseases brewing, my sense of right and wrong developed in a peculiar way. Being as young as still believing in Santa Claus, I was wondering why people who claimed to do the right thing, are sick a lot. In my simple mind this did not fit together, righteousness and sickness. Since my grandfather was the sexton of our local church, I spend a lot of time throughout my childhood and teenage years in the church behind the scenes and as a participant in catholic masses, ceremonies, prayers, processions etc.. We were doing the “right thing” all the time, but why was my mother and grandmother suffering from chronic high blood pressure, and why was my father struck by severe attacks of back pains several times a year? It just didn’t add up, and when I lost my father at the age 12 to cancer of the bone marrow, and my mother at the age 18 to heart disease, I was shocked into finding a new way of life. After trying many different exercises, believe systems, diets, and traveling to the East, South and West of the world, I found Yoga three years ago (through my husband), and I realized quickly, that it made my health and my life better. There was no discrepancy between the practice of Yoga and my normal life, in fact, it made it better. I gained muscles strength, my body became more flexible and I was emotional more balanced. This improved not only my health, but also my relationships with family and friends. Since I am concerned about my medical family history, I find Yoga to be the perfect solution to prevent heart disease and other diseases. David Gutierrez at: http://www.naturalnews.com/metabolic_syndrome.html writes in his article, Yoga Found to Reverse Metabolic Syndrome, Ease Blood Pressure (1) “Yoga can improve blood pressure and other symptoms associated with the condition known as metabolic syndrome, according to a new study. Metabolic syndrome refers to a cluster of symptoms that are associated with an increased risk of heart disease and diabetes. The symptoms of metabolic syndrome include central obesity, high blood pressure, high triglyceride levels, low levels of HDL ("good") cholesterol and fasting hyperglycemia (including symptoms of diabetes). In this study, published in the journal Diabetes Research and Clinical Practice, researchers from the SP Medical College in Bikaner, India studied 101 adults with symptoms of metabolic syndrome. For three months, 55 of the participants took part in regular yoga exercises, including standard postures and daily transcendental meditation. The other 56 participants were given standard care for their symptoms. At the end of the study period, the yoga group scored significantly better in measures of blood pressure, blood sugar, triglycerides and waist circumference then the group that had received its conventional treatments.” Yoga pays a lot of attention to the spine. Bending and flexing the spine in different directions increases its flexibility, therefore strengthening it, bringing more blood flow to the spinal column, increasing the oxygen level in the blood, nourishing the spine. This is a very interesting fact to me, since my father died of spine marrow cancer. I love to bend and flex my spine and often when I do, I think of him and that his untimely death was not unpreventable. Shameem Akthar at:http://specials.rediff.com/getahead/2008/aug/19slide1.htm (Trained with the Sivananda Yoga Vendanta Center) Writes in her article, Yoga poses for a flexible spine (2) “Yoga fusses a lot about spinal health because it is where man, by standing up and defying gravity and his animal instincts, slowly tries to reach the divine. Apart from the psychic symbology invested in the spine, it also has several practices exclusively to keep it healthy, youthful, supple and flexible because it is through the spine that the rest of the body connects, through nerves, to the brain. The spine is also the basic and most important frame on which the rest of the body, including its most important organ systems, hang. But this evolutionary move, to shift from being a four-legged creature to a two-legged one has taken its own toll on the spine: it also suffers the burden of this through pain when it is neglected or when we are stressed. It is a common belief that a huge percentage of spinal problems are a result of stress, while the rest (barring in extreme cases of accident) are caused by its neglect. Unlike other forms of exercise which can actually stress the spine (like running or jogging), yoga uses several natural stretches which give the spine a powerful traction. With the twists this traction reaches new highs because here the spine gets a rare transverse twist. The twists work out more than the spine: all the internal organs and glands, hanging in the torso experience a powerful squeeze-release massage that renews the flow of blood, removes toxic build-up, rejuvenates cob-webbed parts of these organs/glands that have been in a comatose state. This is why yogic twists are regarded as its detoxifying and anti-aging practices.” In general I am a healthy person, I haven’t seen a doctor for many years, crediting this to a healthy and moderate diet since my young adult life, and probably also to my good genes, since my grandfather lived into his ninety’s in good health and as a productive person. With Yoga in my life I feel I have a safety net for my health that is under my control and I don’t have to be a victim of circumstances and family history. About a year ago I slipped and fell in our driveway on a rainy day with the cement wet and slippery. The driveway tilts strongly downwards to the street and I was walking down to the mailbox. In a split second, and out of nowhere, at the strongest tilt of the driveway, my left foot shot up into the air, slipping out of underneath me, the right one staying on the ground. At the same time my left arm and hand moved back and behind me, holding my torso off the ground, and the right arm arrowed up pointing to the sky. My lumbar twisted toward the left side with my left arm and shoulder. If you see the picture, this could be a variation of the wheel (backbend). I am telling this story, because I am convinced that practicing Yoga for 2 years at that time, made my body instinctively fall into a position that did not injure me. There was certainly no time to think about what Yoga posture to go into at this moment. My lower back twisted into the appropriate position without pulling a muscle or injuring my spine. When I fell, I felt the twist in the lumbar and its flexibility, which was acquired through Yoga practice. My left arm reached back and behind me to hold my body off the ground and not plunging full force onto my back. I actually stayed in this position for a few seconds in amazement, until I pulled myself into a standing position without ever sitting or lying on the wet ground. I was fine, I was not hurt, only my left hand was wet, and I got the mail out of the mailbox. This was an epiphany. At this moment I knew what Yoga had done for me, and for days I told everybody who crossed my way all about it. Having this experience, I am even more grateful to have found Yoga and the many health benefits it offers. Now, with increasing scientific studies and research of Yoga and its health benefits, the West becomes more and more aware of Yoga. I do not have any scientific proof of my believe that Yoga saved me from injury on this rainy day, but I know that this is exactly what happened. I also have no proof of Yoga eliminating early signs of rheumatoid arthritis (which is also present in my extended family) in my right hand. Around the same time I started Yoga practice I sometimes felt a strange sensation of pain in my right middle finger. It started in the joint that connects the hand with the finger, and slowly over time, moved towards the second and third joint. This was just an infrequent occurrence, but I believe it would have spread into other joint in my hand and eventually throughout my body, because it was already starting to spreading from one joint to the next. After practicing Yoga for a couple of month I noticed not feeling this pain anymore. To conclude my essay on Yoga and health I want to emphasize the endless possibilities of health benefits that Yoga provides, which can be experienced in similar ways among many people, but also can be very specific to some. It seems that Yoga is the science of positive possibilities, that applies itself to each one of us in individual ways, and at the same time connects us universally to something bigger and truer. Health benefits are only one aspect of Yoga. There are many others, as self-awareness and the possibility of personal growth. At this point of my life, I feel strongly about teaching and sharing Yoga practice to many people. Everybody should know about the wonderful benefits and possibilities for a better and healthier life with Yoga. Nobody needs to be a victim, everybody can be victorious. Bibliography 1. Gutierrez, David Yoga Found to Reverse Metabolic Syndrome, Ease Blood Pressure, At: http://www.naturalnews.com/metabolic_syndrome.html 2. Akthar, Shameen Yoga poses for a flexible spine At http://specials.rediff.com/getahead/2008/aug/19slide1.htm

January 09	We hope all of you had a wonderful Holiday Season and a Happy New Year! In our upcoming Yoga classes we want to touch upon the connection between the Chakra System and the physical body and its effects on our well being. This will be a fun and exciting journey. We hope you enjoy the newsletter! There are seven major chakras throughout the body, corresponding to the nervous system. The locations of the charkas are connected to the central nervous system, where nerve ganglias are branching out from the spinal column. Glands of the endocrine system and many bodily functions, such as breathing, digesting and reproduction are influenced by this system. The charkas exist in the physical body as energy centers and influence the body’s emotions, health and thoughts. The word chakra comes from the Sanskrit (ancient language of India) which means wheel or disk. The charkas are thought of as spinning wheels of energy. They are located vertically along the spinal column. The first chakra sits at the base of the spine, the second chakra in the abdomen and genital area, the third chakra relates to the solar plexus, the fourth chakra to the heart, the fifth chakra to the throat, the sixth chakra sits between the eyebrows, and the seventh chakra is on top of the head. Each chakra relates to our physical body, our emotions and thoughts in its own way. In our upcoming Yoga classes we will work with the chakra system, stimulating the different charkas through Yoga postures, breathing exercises and relaxation/meditation methods. We will explore what each chakra means to us, strengthen and balancing its energy, releasing tension, stress and get in touch with our deeper nature. All this while in getting in shape. Wow! Yoga will help us to understand ourselves a little bit better and this is a nice New Years Outlook for 2009 ! “It is the tremendous experience of becoming conscious, which nature has laid upon mankind, which unites the most diverse cultures in a common task“. C.G.Jung Love and Blessings, Sal and Irmi

Dec.08	Yes You Can Yoga Dec.08 Newsletter Christmas is around the corner! One important aspect of Christmas is giving and receiving. In this month’s newsletter we want to remind ourselves of the importance of a healthy heart that can give and receive with love and compassion. So let’s talk about the heart today! When we speak of the heart we are not just speaking of the miraculous workings of the physical organ, but also of the heartbeat of love. Love is the essence and inspiration of our lives. While we all have the basic need to receive love, it is through giving that our hearts open up to the Joy, Healing, and Peace, that our Creator intended for all of us Christmas is a wonderful time to expand our love for each other. It also can be a very stressful time and it is important to stay balanced and centered. How do we stay balanced and centered ? - Proper breathing - Grounding - Relaxation - Yoga postures Proper breathing The great thing about breathing is that we can do it anywhere and anytime. We all have to breath, so let’s do it properly and with awareness. We can be driving in our cars, standing in line at the store, sitting in front of the TV, cooking, or talking on the phone, breath into our bellies! Inhale - the belly rises, exhale - the belly contracts. This can be done simply during any activity. It relaxes and centers us! Grounding Come down to earth! Although we are standing on the ground most of the time we are not grounded. Let’s be aware of our feet! Be sure that they are planted on the ground, feel the heels, feel the balls of the feet, feel the toes, all touching the ground. This also can be incorporated into our daily lives and can be combined with proper breathing to ground and relax us. Relaxation Proper breathing and grounding will relax us in our daily activities. To start and/or end the day with relaxation, here is a simple exercise to open the heart and relax the mind: - Sit in the easy pose, cross-legged, spine straight. If you have trouble sitting like this, please sit on a comfortable chair. - Close your eyes, put your right palm onto the center of your chest and the left palm onto the back of the right hand, so your hands are crossed. - Start breathing into the belly, and at the same time feel your heart expanding. Keep in mind, our hands are an extension of our hearts. - Do this for a few minutes or as long as you feel comfortable. This is also a wonderful way to fall a sleep, it can be done lying down too. This is a nice relaxation/meditation exercise in times of stress or really for any time. Yoga Postures Yoga is a great way to nourish your body, mind, and spirit. With Yoga we always can go back inside to our center. Practice yoga postures as much as you can, especially in this hectic time of the year. 5 min. is better than 0 min. Come to yoga class! Although this is a very busy time and you feel like you can’t make it, it will serve you well, relax your body and mind so you can be more efficient, calm and most of all Loving! This is what this season is all about! Merry Christmas and may God bless you all! See you in class! Love, Irmi & Sal Presutto, CYTs We have Yoga gift certificate available, a 4 class pass for $40.00, or 10 class pass for $90.00, comes with card and envelope and you can personalize it. What a mindful gift! Sal offers total relaxation sessions with over 25 years of experience in many relaxation and healing techniques. 90 min for $60.00 or 60 min for $50.00. This is also a great gift idea and we have gift certificates available also. Comes with card and envelope and you can personalize it. What a great gift for somebody you love or for yourself!

Nov.08	Yes You Can Yoga Newsletter This month's newsletter reminds us of the importance of stretching! Yoga, the perfect discipline of stretching! Stretching expands the muscles, creates more physical space and consequently more mental flexibility. The following aricle describes the benefits of stretching for our every days lives. After the article you’ll find convenient step by step stretching exersices for your everyday practice. We hope you will find this newsletter interesting and inspiring! How Far Can You Stretch? by Rachel Keller 5/26/2005 on Yoga.com Do you know why you should stretch? Do you know just how flexible you are? Try this simple test to find out how flexible you are and then try incorporating some of these simple stretches into your daily routine. Why Stretch? Stretching is a natural relaxer that can provide relief from everyday muscle tension and stiffness. It is not only pleasurable, it can alleviate pain and potentially reduce the chance of injury. Good flexibility is crucial for proper posture. Stretching helps produce and keep lubricants between the connective tissue fibers, making one more flexible. Being flexible means having the ability to use muscles and joints through their full range of motion. Stretching helps maintain your range of motion, making all physical activity easier to do. It increases flexibility by elongating the cells in your muscles fibers as you stretch. Even after returning to a resting position, the cells remain elongated, which allow for greater motion. Stretching can help prevent injury. If you are flexible, you are less likely to be injured when your cold muscles undergo sudden jerky movements, as in trying to protect yourself in a fall. Factors to consider when stretching Stretching does have its risks. You should not feel pain, only a pulling sensation. If you force your body to stretch beyond its capabilities, muscles and tendons can tear. Proper stretching involves concentration and patience and must be done slowly. Never stretch beyond that slight feeling of discomfort and never bounce. Stretching is so easy and relaxing, you can enjoy it even while at the office. Make certain your muscles are warmed up properly before stretching. If you are planning to do a full stretching workout, warm up by walking a little first and then stretch. Before any workout gradually warm up your muscles, stretch, and then do your routine. Stretching completely cold muscles can injure them. Test your flexibility Do you know how flexible you are right now? Here is a simple way to test the flexibility in the back of your legs and your lower back. Flexibility in these areas helps prevent lower back pain as well as back and leg injuries. This test comes from the Reader's Digest "Guide to Family Fitness" by Charles T. Kuntzleman (1986). Remove shoes and socks and sit on the floor with your legs in front and feet touching the wall. Without bending your knees, slowly reach forward as far as you can, attempting to touch the wall as you bring your forehead to your knees. Do not jerk or bounce. Once you feel a tug, hold that position while you concentrate on relaxing your muscles. Stretch a bit farther, stopping when you feel a second tug. Hold for five seconds, noting how far you reached. Don't feel discouraged if you can't reach the wall. It just means you need to do some flexibility exercises. Here are the ratings for the flexibility test: Excellent: palms flat against the wall Good: knuckles touch the wall Average: fingertips touch toes or wall Fair: fingertips are one to three inches from toes Poor: fingertips are four or more inches from toes Some basic stretches Stretching is so simple that anyone can do it virtually anywhere. Once you realize the benefits and discover how fun stretching really is, you won't want to quit. - Before getting out of bed in the morning, stretch your legs and toes. After getting out of bed, stretch as high as you can. - Shrug your shoulders high and drop. Rotate your shoulders in clockwise and counterclockwise circles, as well. - Lift your arms as high over your head as possible and drop straight down at your sides. - Clasp your hands behind your back. Slowly bring your arms up. You can get more of a stretch by leaning your upper body slightly forward as you lift your arms. A variation of the above is to grasp a towel between your hands behind your back. Have one arm high (over your shoulder) and the other arm lower. - Lift your right arm over your head and place your right hand between your shoulder blades. With your other hand gently push downward on your elbow. Hold for 15 seconds, then switch arms. - Put your right hand on your left elbow and gently pull your left arm across your body. Hold for 15 seconds, then switch arms. This one can be done sitting or standing: Twist your upper body to the left a couple times and then to the right. - While you sit, slowly lift your leg (one at a time) until your leg is straight out. Hold for 15-20 seconds. - To stretch your ankles, make circles with your feet or try tracing the alphabet with your toes. Also, try standing on tiptoes. - Do standing push ups by leaning against the wall and pushing yourself away while keeping your feet still. - Stand on one foot (hold a wall or tree for support) while grabbing the other foot behind you (stretches the front thigh muscle). These are just a few of the many excellent stretching exercises. Find some stretching ones you enjoy and incorporate them into your routine. If you have any questions, please feel free to contact Irmi & Sal Presutto, CYTs

Oct.08	Yes You Can Yoga Newsletter In this letter we want to inform you of the many health benefits yoga brings. The following article is extracted from a great book about yoga practice and philosophy. After the article you’ll find a convenient step by step reminder of warrior 1+2 and extended side angle poses for your home practice. We hope you will find this newsletter interesting and inspiring for your week ahead! Yoga and Health From the Sivananda Companion book to Yoga Yoga is a science of health - unlike modern Western medicine which is largely a science of disease and treatment. The teachings of yoga are based on an intricate and precise understanding of the healthy functioning of the human body and mind, and its techniques are designed to maximize your own potential for good health, vitality and lasting youthfulness. When you practice yoga in your daily life, you are like a car owner who maintains and services his own vehicle, keeping it running in tiptop condition and gleaming like new, year in, year out. Without this discipline, you are like a car owner whose vehicle will not start in the morning, needs expensive servicing and occasional major repairs, and may ultimately break down at a critical moment, with serious consequences. The natural state of the body is health - every smallest part and function has one overriding biological aim, to seek and restore health at all times. Wounds heal, bones mend, fevers abate, toxins are removed, fatigue is repaired - we have at our command a miracle of bio-engineering which should last us into a peaceful and healthy later life. This section describes the functioning of this remarkable living system, looking in particular at three major functions: the body’s strong, flexible frame of muscles, bones and ligaments; the nutrient cycles of digestion, respiration and circulation which nourish and service every cell and tissue; and the vital messenger systems of nerves and hormones which balance and regulate our physical, emotional and mental responses. Yoga, unique among all forms of bodily culture, works systematically on all these parts of the living body to keep them functioning in balance and in perfect condition. In contemporary life, the experience of full and vital health is a rarity after childhood. Taking our bodies for granted, we abuse them without thought. We spend long hours shut off from air and sunlight, sitting uncomfortably, snatching hurriedly cooked meals, finding no time to stretch our bodies, allow them free movement, deeper relaxation, clean air, or fresh natural foods. If our bodies complain, we take pills - silencing the very signals that might alert us to trouble, and further damaging the body’s natural repair systems. By getting these natural systems working in balance again, yoga can do much to restore good health even after years of unhealthy living have resulted in the ailments familiar to us All - stress, fatigue, hypertension, insomnia, rheumatism, and so on. Much of the illness and loss of vitality we suffer arises from long-term running down of the body systems, due to under use and under stimulation of vital functions. Exercise is now advocated by all health disciplines, but the yoga exercises are unique. The principle yogis have understood for thousands of years is that proper exercise is designed not to develop muscle and exhaust our strength, but to gently stretch and tone the body and above all to stimulate circulation, right down to the cellular level, so that tissues are nourished, wastes removed, vital organs returned to full efficiency, and the metabolism of health is restored. The physical body is only one aspect of health in yoga philosophy - mind and spirit are just as important. Western medicine, too, has begun to understand that the mind must heal for the body to mend. But the Western approach is piecemeal - whereas yoga integrates the science of mind, body and spirit. From the Sivananda Companion book to Yoga For those of you who participated in last Saturday’s yoga class , (or for anybody else for that matter) a brief overview of the warrior poses we practiced to help you practice at home: 1. From a standing position ( mountain pose), turn towards the right. 2. Bring feet about 4’ apart. 3. Turn left foot forward to the front of the mat, turn right foot about 45 degrees Forward. 4. Bring hands to your hips, turn hips forward. 5. Bend left knee, so knee and ankle are in a straight line. 6. Bring arms to the sides. 7. Inhale, and raise both arms up along side your ears, fingers are pointing up. 8. This is warrior 1 pose. 9. Stay here for a few moments, breathing normally into the belly. 10. Exhale, lower both arms, left hand pointing forward, right hand pointing Backwards. 11. This is warrior 2 pose. ( knee stays bent) 12. Stay here for a few moments, breathing normally into the belly. 13. Inhale, lengthen the spine, exhale, bend left elbow and lower it onto your left Thigh. 14. Right arm raise upward, fingers pointing up, or arm can rest anywhere on the Back. 15. This is extended side angle. 16. Stay here for a few moments, breathing normally into the belly. 17. Inhale, bring arms back to shoulder level (warrior 2 pose). 18. Exhale, bring right hand forward to touch left hand. 19. Inhale, raise both arms up and bend slightly back. 20. Exhale, bring both hands down to the floor. 21. Step right foot forward, next to left. 22. Slowly raise your spine, vertebra by vertebra. 23. Mountain pose, take a deep breath and relax for a moment. 24. Repeat on other side. Well done! Don’t worry if you can’t get it “perfect” right away, it takes a little time to learn something new. You will improve your practice over time, and you will stretch you body more and more. More flexibility means less stress and tension in body and mind. Warrior poses strengthen the legs, hips and chest; stretch arms and legs; develop concentration, balance and groundedness; improve circulation and respiration, and energize the entire body. Have a great week, if you have any questions, please feel free to contact us at: Presuttos@bellsouth.net or 850 983 3527 Irmi and Sal Presutto, Certified Yoga Teachers