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In This Issue
Featured Pose
Food 4 Thought
Student of the Month
Quick Links
 
Featured Pose
Wind Removing
Pavanamuktasana
Sun Salutation Backbend Lunge
Improves flexibility of the hip joints and firms the abdomen, thighs, and hips. Compresses the ascending, descending, transverse colon and stimulates the digestive system.
Sun Salutation Backbend Lunge 
Relieves constipation, flatulence, and hyperacidity. Relieves lower back pain. 
 
 
Food 4 Thought
Quick Tips for Choosing Healthy Protein Foods*

Animal protein and vegetable protein probably have the same effects on health. It's the protein package that's likely to make the difference. A 6-ounce broiled porterhouse steak is a great source of protein -- 38 grams worth. But it also delivers 44 grams of fat, 16 of them saturated. That's almost three-fourths of the recommended daily intake for saturated fat. The same amount of salmon gives you 34 grams of protein and 18 grams of fat, 4 of them saturated. A cup of cooked lentils has 18 grams of protein, but under 1 gram of fat. So when choosing protein-rich foods, pay attention to what comes along with the protein. Learn more on protein here. 

  1. Mix it up. Most reasonable diets provide enough protein for healthy people. Eating a variety of foods will ensure that you get all of the amino acids you need.
  2. Go low on saturated fat. Beans, fish and poultry provide plenty of protein without much saturated fat. 
  3. Limit red meat -- and avoid processed meat. Research suggests that people who eat more than 18 ounces a week of red meat have a higher risk of colon cancer. Also, processed meat -- like bacon, hot dogs, and deli meats -- has also been linked to higher cancer risk.
  4. Eat soy in moderation. Two to four servings of soy per week is a good target.
  5. Balance carbs and protein. Cutting back on highly processed carbs and increasing protein improves levels of triglycerides and HDL, and so may reduce your chances of having a heart attack, stroke, or other form of cardiovascular disease.
 
OCTOBER 2008
 
Many adults outgrow trick-or-treating, costumes and other Halloween traditions. But wearing a costume is a fun opportunity to express a part of ourselves that we rarely show, or experience a different identity without constraints. This Halloween, consider practicing our hot yoga postures in a new way -- as if you're trying on the qualities of other characters. For example:
  • In half moon, work toward creating the shape of a half moon with your body. Think about how a half moon looks flat in the sky, similar to how we want to open our shoulder joints, and get our shoulders and hips perfectly parallel to the front mirror. Push your hips out to the side beyond the edge of your foot, to create more of a curve in your half moon  
  • In tree pose, think about grounding your posture through your feet, imagining them to be the roots of a tree. Feel stability through your core, and lift your spine tall and powerfully, as a tree might do
  • In cobra, squeeze and tighten your glutes and thighs, keep your legs straight and your feet together to create your cobra tail. When a cobra is threatened, it will raise the front third of its body and elongate its long, flexible neck ribs -- similar to our yoga pose.  
This Halloween, "try on" the qualities of our postures in a whole new way. Use your imagination and your own life experience to determine the qualities of a posture you're not sure about. Try doing this with poses that aren't favorites, and see how it may evolve your experience of that posture.
 
Happy Halloween!
 
Namaste,
Jason, Stephanie, Lourdes, Lindsey, Nadia, Laura S., Tracey, Jordan M., Jordan S., Bylle, Erica, Harmony, Sarah, Laura B., Melissa, and Lisa
Schedule Announcements
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Student of the Month

Clete_Oct07SOM

Our October Student of the Month is Nanette Mitchell!
  • When did you start practicing hot yoga? 
    "My friend Mavis introduced me to hot yoga in August 2004. She told me it was only an hour class, just to get me to go! I used to kick-box, run and go to the gym, which wasn't good for my joints. I knew I needed something else that would be more long-term. I was interested in yoga, but hadn't tried much. My first hot yoga class was the worst! But I could feel the physical and spiritual benefits in that very first class. I went back to the gym only once after that, and then never returned," Nanette recalls. Since then, she's taken over 460 classes at HB Hot Yoga!
  • How often do you practice? 
    Nanette practices hot yoga 2-3 days per week. She even looks for Bikram or hot yoga classes when she travels out of the area.  
  • Why do you practice? What are the primary benefits you experience? 
    "Hot yoga keeps you young, happy, more energetic, calm, helps to keep stress levels down, and increases physical stamina. I'm a physician and sometimes work 13 hour days. Hot yoga is great for my immune system. I deal with people who are sick all the time, but I rarely get sick. Hot yoga is great preventative medicine," Nanette comments. She also talks about what she calls "the spiritual benefits" of hot yoga, which include better focus, discipline, and energy flow. "After you quickly learn the sequence of postures, you get beyond trying to stay alive through the class, and it becomes meditative. You have to quickly learn to focus the mind, because without that focus, you can't accomplish anything in class," Nanette notes.
  • How has your hot yoga practice impacted or changed your life?
    "My practice has helped me be more accomplished professionally, and improved my relationships with family and friends," Nanette says. Hot yoga makes her feel more centered and happy, and more apt to bring that joy to others. Nanette shares that she lost 10 lbs doing hot yoga, and has more muscle definition. She continues, "I am 51 years old, with 3 active sons. Life is very busy. So whenever I can get to hot yoga, I am just so happy to be there!"
  • What's your favorite posture?
    "Camel," Nanette responds quickly. "I know most people don't like it, but I love it! I'm a very open person, and in camel, I can just feel myself opening more. It feels so good."