Winter/Spring 2012


"...a clear and peaceful mind is the ground for joyful living." Swami Rama





Please join me for a four class workshop on how to begin a meditation practice. All levels welcome.


Feb. 2 - March 1

with no class 2/16

Cost is $65

Class size is limited to 8 people, so please pre-register.


To register and for more information, please go to:






Refer a friend to the Beginning Mind and Body Yoga or Yoga for Health class and, if they signs up, you will receive $20 toward your next class or private yoga session.

Word of mouth is the best advertisement and, as always, I appreciate your continued support!




Winter, the Holidays, and Your Health

We all know how wonderful and yet how stressful the holidays can be. Plus, when you add the stressors of winter - cold, dry, illnesses, and lack of sunlight - you've got a challenging combination! Here are a few things to keep in mind, and to try:

Your Physical Health:
  • Remember to get plenty of sleep so that your immunity is strengthened.
  • Go outside and walk, even if the weather is less than ideal. The fresh air and sunlight will do you a great deal of good.
  • Many physicians suggest increasing your intake of Vitamin D3 supplements, some say up to 4000-5000 IUs per day. Talk with your doctor about whether or not this might be a good idea for you.
  • Use your neti pot (sinus wash) every day! Not only will this help prevent illness and decrease allergies, but it will keep your sinuses moist in dry environments.
  • Eat warm, moist foods like soups and stews. For most, salads and raw foods are not a good choice for the northern winter climate.
  • Get plenty of exercise. This is so much harder in the winter, but it will keep your blood flowing and your mind more content.
  • Do some asana. Even a few poses here and there can help with the persistent contraction that comes with the cold weather, and, it will help your mood and stress, especially if you link movement with your breath.
Your Mental Health:
  • Do some breathing - slow, deep, long breaths. Increase your exhale if you are feeling anxious, do a little hold after inhale if you are feeling tired and sluggish. Not only will it help with physical contraction, but it will also lift your mood and fight stress. So much benefit for just 5 minutes a day!
  • The holidays can be a stressful time, both with obligations to fulfill and with potential family challenges. Ram Das once said, "If you think you are enlightened, go spend a weekend with your parents." Make sure you have time to do your practice so you can always touch that place inside you where you feel connected and whole. This will allow you to fulfill your obligations and be present, even if challenged emotionally. Be grateful, compassionate, forgiving, and remember that this is your opportunity for spiritual growth!
  • Often during the holidays, we give to others a lot, so make sure you do something for yourself.

I wish you all a very Happy Hanukkah, Merry Christmas, and Happy New Year with hopes of seeing you again this January!

Yours, in service,

PS: Old newsletters, recipes, and home practices are all posted on my website.



Schedule of Upcoming Classes

Classes will begin the week of January 3. Please note that the newly listed class, Yoga for Health, is simply a name change for Gentle Mind and Body Yoga. It is still the same class content, time, and day.


To see my full schedule, please go to:


Become a fan on Facebook! I post links to articles of interest, inspirational quotes, updates about events, and notes about various experiences.


Home Practice

Over the years, I've alternated between a home yoga practice and a recipe - if you feel like it, let me know which you prefer. This month, I thought I would go back to posting a home practice. Enjoy!


Beginning Twisting


Yoga Therapy

Special Offer: Sign-up for a 6-8 week class session and get your first yoga therapy session for $40/hr (regularly $70/hr).


What is Yoga Therapy?

Yoga Therapy adapts and applies Yoga techniques and practices to help individuals who are facing health challenges or want to expand their yoga practice. It offers a personalized practice that empowers the individual to progress toward greater health by managing their condition, reducing symptoms, restoring balance, and facilitating healing on all levels of our being. My hope is to inspire and empower you toward greater clarity and healing.


Please see my Therapeutic Yoga webpage for more information.




by Alfred D. Souza


DANCE as though no one is watching you,

LOVE as though you have never been hurt before,
SING as though no one can hear you,

LIVE as though heaven is on earth.