Readings from Yoga Classes

Hello everyone!

I've had some inquiries recently about the quotes and readings I share in class.  My apologies for not being diligent in posting them on a more frequent basis.  This post should bring me up-to-date!  

Thanks for inquiring and reading and please share freely!  ~ Sheila

The grass is not, in fact, not always greener on the other side of the fence.

Fences have nothing to do with it.

The grass is greenest where it is watered.

When crossing over fences, carry water with you and tend the grass wherever you may be.

~ Robert Fulghum

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Cherish your visions and your dreams as they are the children of your soul; 

the blueprints of your ultimate achievements.

~ Napolean Hill

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I beg you to have patience with everything unresolved in your heart

and to try to love the questions themselves

as if they were locked rooms or books written in a very foreign language.  

Don't search for the answers, which could not be given to you now 

because you would not be able to live them.

And the point is to live everything.

Live the questions now.

Perhaps then, someday far in the future, you will gradually,

without even noticing it, live your way into the answer.

~ Rainer Maria Rilke

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For attractive lips, speak words of kindness.

For lovely eyes, seek out the good in people.

For a slim figure, share your food with the hungry.

For beautiful hair, let a child run his hands through your hair once a day.

For poise, walk with the knowledge that you never walk alone.

People, even more than things, 

have to be restored, renewed, revived, reclaimed, and redeemed;

never throw out anyone.

~ Audrey Hepburn

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Everything that has a beginning has an ending.

Make your peace with that and all will be well.

~ Buddha

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Enjoy the little things for one day you may look back and realize they were the big things.

~ Robert Brault

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It takes a lot of courage to release the familiar and seemingly secure, to embrace the new.

But there is no real security in what is no longer meaningful.

There is more security in the adventurous and exciting,

for in movement there is life, and in change there is power.

~ Alan Cohen

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Thousands of candles can be lighted from a single candle,

and the life of the candle will not be shortened.

Happiness never decreases by being shared.

~ Siddhartha Gautama

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Love cures people - both the ones who give it and the ones who receive it.

~ Dr. Karl Augustus Menninger

Quote from Vinyasa Flow 13.Jan.13

"In Tibet we say that many illnesses can be cured by

the medicine of love and compassion.  These qualities are the

ultimate source of human happiness, and need for them

lies at the core of our being."

- His Holiness the Dalai Lama

Reading from Vinyasa Flow class 8.Jan.13

"What if religion was each other?
If our practice was our life?
If prayer was our words?
What if the temple was Earth?
If forests were our church?
If holy water - the rivers, lakes, and oceans?
What if meditation was our relationships?
If wisdom was self-knowledge?
If love was the center of our being."

Ganga White,
Founder of the White Lotus Foundation

A Yogi's Guide to Winter Wellness

10 ways to build a strong immune system, naturally, so you can thrive this season.

By Catherine Guthrie 

Colds and flus can strike any time of the year. However, winter's cold, dry air creates the perfect host environment for germs. The drier the air, the longer germs stay airborne. And the more close contact you have with other people, the more likely their germs are to migrate to you. To top it off, cold weather can throw your health out of balance.

According to the principles of Ayurveda, winter can aggravate conditions that can weaken your immune system—so it's essential to take good care of yourself at this time of year. With that goal in mind, here are some of our favorite solutions to keep your immune system strong and your energy up all winter long.

10 Ways to Build a Strong Immune System

1. Pick a Natural Kick

Energy wanes in the winter, when sunlight is scarce. But jump-starting your engine every day with a triple espresso may undermine your immune system. Caffeine stresses the adrenals, the glands that sit atop the kidneys and support the body's immunity and energy, explains herbalist Madelon Hope. "Cold weather already compromises the kidneys, the source of our energy and vitality." In lieu of lattes, she suggests brewing a cup of nettle tea the next time an afternoon coffee craving strikes. "It's a gentle energizer for those midafternoon lows," she says.

2. Strike a Heart-Opening Pose

An easy way to avoid getting colds and flu is to weave more heart-opening poses, such as Bhujangasana (Cobra Pose), Matsyasana (Fish Pose), and Setu Bandha Sarvangasana(Bridge Pose), into your yoga practice, says Hema Sundaram, an integrative physician in Washington, D.C. Heart openers stimulate blood flow to the thymus, an organ nestled behind the breastbone that is instrumental in the growth of T-cells, the immune system's frontline, she says. Sundaram suggests practicing all three asanas once daily for prevention, twice daily if you feel a cold or flu creeping on. "Doing all three poses only takes five minutes and may make the difference between staying well and getting sick this winter," she says.

3. Make the Most of Mushrooms

Mushrooms supercharge your immune system by increasing the number of disease-fighting white blood cells in your bloodstream. Maximizing your intake of mushrooms is easy: Just add them to your next pot of vegetable soup, says Madelon Hope, the director of the Boston School of Herbal Studies. Toss in dried mushrooms at the start and simmer to release their full range of beneficial compounds. Add sliced fresh mushrooms near the end to preserve their delicate shape and flavor. "You'll have a homemade immunity tonic," Hope says. She counts shiitake, maitake, and oyster mushrooms among her favorites. For an extra immunity boost, look for dried medicinal mushrooms, such as chaga and reishi. Medicinal mushrooms also come in supplement form, and their pro-immunity punch equals that of fresh ones, says Woodson Merrell, an integrative physician and the director of the Continuum Center for Health and Healing at Beth Israel in Manhattan.

4. Soothe Your Sinuses

Most colds enter the body through the nose's mucous membranes. A neti pot, a traditional Indian spouted vessel used to rinse the sinus passages, helps to clear the area of excess mucus and viruses. Early this year a study found that kids with colds and flu who regularly used a nasal wash got well faster, took less medication, and fought off future colds better than those who didn't. For a foolproof approach to nasal rinsing, try a squeeze bottle and premeasured salt packets, like those made by NeilMed Pharmaceuticals. Lean over a sink and irrigate one nostril at a time. Rinse twice a day for cold and flu prevention, says Terence Davidson, MD, director of the Nasal Dysfunction Clinic at the University of California, San Diego.

5. Try a 10-Minute Meditation

Stress is the immune system's worst enemy. Whether you're dealing with a brief bout of craziness like Christmas shopping, or a longer-lasting stressor like divorce, your body's ability to fight germs is compromised by physical and mental tension. Meditation can help. One study found that people who attended an eight-week mindfulness meditation class (a three-hour class once a week, plus daily meditation for an hour) ended up with stronger immune systems than those people who didn't meditate. Researchers believe that the meditation-induced relaxation boosted the group's immunity. Over time, high levels of stress hormones dampen the immune system, says Timothy McCall, MD, Yoga Journal's medical editor and author of Yoga as Medicine. "So it makes sense that by practicing mindfulness-based stress reduction, your immune system benefits." Research shows that even 10 minutes of daily meditation reduces the physical symptoms of stress.

6. Keep Moving

Cold temperatures are no excuse to forgo your exercise routine. The key is to not knock yourself out, especially if family members or co-workers are sick. To prime your immune system, get at least 30 minutes of moderate exercise each day. Recent research found that the risk of catching a cold was three times as high for women who did only low-intensity exercise, like stretching, as for women who combined strength training and moderate cardiovascular exercise, such as walking on a treadmill or pedaling a stationary bike. One theory is that increasing your heart rate speeds up the circulation of white blood cells, making it more likely they will seek and destroy germs early on.

Just be careful not to overdo it. Overexertion lowers the immune system, leaving you more (not less) vulnerable to illness, warns Merrell. "In other words," he says, "if someone in your family is sick with the flu, skip the three-hour Ashtanga Yoga class."

7. Explore Ayurveda

When stocking your natural-medicine kit this season, don't forget the Ayurvedic herbs ashwagandha and turmeric. Both are clinically proven to bolster flagging immunity. Ashwagandha (Indian ginseng) is a powerful immune-system builder, says John Douillard, director of the LifeSpa Ayurvedic center in Boulder, Colorado. "The warm, sweet, heavy root supports the nervous system and gives the body the ability to cope with stress," he says. To guard against colds and flu, take up to 1,000 milligrams (mg) of ashwagandha extract twice daily after meals. Turmeric is beneficial for its antiviral and antibacterial properties. When cooking with turmeric, you can add a pinch of black pepper to increase its potency, but you need to take supplements to get a truly medicinal dose. "You'll never be able to eat enough of it," Douillard says. So ingest 1,000 mg of turmeric with food as often as three times a day. If you feel a cold coming on, "down a dose every two hours until the cold fizzles."

8. Have Fun

Plan a fun night with friends or book that workshop with a visiting yoga teacher—it may keep you healthy. Earlier this year researchers at Loma Linda University in California discovered that looking forward to an event boosts immunity. They compared the stress levels of two sets of students—one group was anticipating a positive experience; the other group was feeling neutral. Those in the first group had lower levels of stress hormones, including cortisol and epinephrine (adrenaline), which are known to weaken the immune system over time. "Our studies show that biological changes take place before and in anticipation of an event. Specifically, detrimental stress hormones decrease when you look forward to something you enjoy," says Lee Berk, the study's lead author. In 2001 the same researchers discovered that laughter increases immunity. What better excuse to invite some of your friends over to laugh out loud?

9. Just Add Water

To ward off germs close to home, just add water—to the air and to your body. Researchers recently linked the spread of the flu to winter's low humidity, meaning moisture may be a natural weapon against airborne germs. The theory is that germ-infused droplets from sneezes and coughs stay airborne longer in dry air. But moisture in the air (humidity) makes the droplets grow too large to float, and they fall to the ground. Consequently, you're less likely to inhale them. A humidifier is the best way to increase your home's humidity level, says Anice Lowen, a microbiologist at the Mount Sinai School of Medicine in New York. If someone in your family has the flu, running a humidifier in a shared space, like a living room, may help ground germs. When you add moisture to the air, remember to add it to your body, too. Low humidity can also dry the mucous membranes. Woodson Merrell recommends drinking six to eight glasses of water or other noncaffeinated beverage each day to keep your body hydrated.

10. Stay Connected

Loneliness can have an impact on your immune system. In a 2005 study, researchers asked college freshmen to keep daily diaries charting their levels of loneliness, mood, and stress, then followed up with calls and emails to see how each student was faring. Early in the trial, the students got flu shots. To measure how well the students' bodies responded to the vaccine, the researchers took blood samples throughout the study. The students who had only a small social circle and who reported high levels of loneliness tended to have struggling immune systems. So if you find yourself spending too many nights home alone, make an effort to get out and socialize. Join a book club or a yoga study group or commit to a regular yoga class and connect with your classmates. Dropping an email or note to distant family and friends can be an instant reminder that you really aren't alone.

Article published in Lifestyle section of YogaJournal.com 

Quote from Vinyasa Flow class 6.Jan.13

Do your little bits of good where you are.

It's those little bits of good put together that overwhelm the world.

~ Desmond Tutu

Detoxing, Cleanses & Juicing... Popular Fads, Possible Dangers

 Especially with summer right around the corner advertisements for “fad” weight-loss programs are everywhere you turn. Two of the popular weight loss trends right now are cleanses/detoxifications and juicing. Before you invest your money and your time into one of these “fad” weight loss plans consider the scientific evidence available. Research all available options and information, and decide if the road you're looking down is safe and effective, or if there are other ways to achieve your goal. Most importantly, consult your physician before you try anything radical.

Cleanses & Detoxifications

Cleanses/detoxes (specifically colon cleanses/detoxes) have been around since ancient times. Colon cleanses were performed to rid the body of intestinal toxins because those toxins were believed to poison the body. Cleanses work similarly to enemas. By the early 1900’s the procedure was no longer widely excepted although in recent years practices of this type have gained great popularity.




(Picture: one cleanse made popular by celebrities involves consuming only water, lemon juice, maple syrup and cayenne pepper.)

 Most cleanses are deemed “herbal” and/or “natural” which gives the general public a false sense of safety. Cleanses tout claims of weight loss, ridding fatigue and headaches, immune function improvement, and enhanced cognitive abilities. There is insufficient medical evidence available that supports most of these claims.


The Journal of Family Practice notes that colon irrigation is not advised especially if the individuals has a history of the following diseases: gastrointestinal, hemorrhoids, kidney, or heart because these preexisting conditions increase the individuals risk of adverse effects. Also, that side effects include: nausea, vomiting, diarrhea, dizziness, dehydration, electrolyte imbalance, acute kidney insufficiency, pancreatitis, bowel perforation, heart failure, and infection.

 Juice, Baby, Juice!

The American Cancer Society describes juicing as extracting juices from fresh, uncooked produce as an individuals main source of dietary intake. Juicing first became popular in the early 1990’s when claims that it could reverse ailments such as chronic disease as well as the natural aging process were being promoted.



Presently, there is no scientific evidence supporting any of the claims made by juicing proponents. In fact there are many disadvantages and complications with the use of juicing. Juice extractors actually remove the fiber containing pulp in the produce resulting in a lower fiber intake. Most types of produce used in the juicing process contain larges amounts of sugar, which not only can lead to weight gain, but also be harmful to diabetics.

If you are going to try juicing make sure to only make enough juice for one drink as freshly squeezed juice harbors harmful bacteria when left to sit.

It's not all bad news, though. Juicing can be a great way to include certain fruits and vegetables in your diet that you would not otherwise eat, but make sure that juicing is in addition to a healthy, balanced diet rather than your main source of energy.

Before beginning any new diet be sure to consult your physician and/or a registered dietitian.

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Post courtesy of Courtney Saia
Sources available upon request.

Food for Thought

The average individual tends to over estimate the amount of calories burned during physical activity, as well as underestimate the amount of calories in a food or beverage. While regular physical activity is important when trying to lose or maintain a healthy weight; most weight loss occurs because of decreased caloric intake.



The two correlate with one another because physical activity reduces the risks of cardiovascular disease and diabetes beyond weight loss itself. It also strengthens muscles and bones, improves mental health and mood, and increases your chances of living longer.

According to the Center for Disease Control (CDC)
The average American female 20+ years weighs 164.7lbs
The average American male 20+ years weighs 194.7lbs

An average weight American female will burn approximately:
266 Cal/hr of Pilates
263 Cal/hr of Yoga
349 Cal/hr of Dancing

An average weight American male will burn approximately:
314 Cal/hr of Pilates
311 Cal/hr of Yoga
424 Cal/hr of Dancing


Before you make that off-handed decision to grab a quick treat, consider the following:

Minutes it will take for an average weight female to burn off the following:


Note also that certain foods also bear different consequences. Alcohol, for example, affects the body in more ways than simply caloric intake. Taking a black and white approach, however, you can see how the numbers can add up!

(Article courtesy of Courtney Saia, references available upon request)