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         January 2013  




Many people make New Years resolutions and are excited to hit the gym, start that diet, or save money in early January. And many of those resolutions are broken within a month.


Maybe it's time to toss out the notion of resolutions and make a commitment instead. Commit to a lifestyle change, one that feeds your soul, nourishes your mind and challenges your body.


New to yoga and not sure you want to make a commitment? Check out our four-week Intro to Yoga class, Wednesday evenings, 5:30-6:30. Or if you're a regular student, check out our updated schedule of classes for tai chi, yoga and Capoeira.


Ready to make a deeper commitment to your yoga practice? You don't have to want to teach to take the Yoga Teacher Training program, led by Dr. Jaime Sanchez. Training is one weekend a month for 10 months starting the weekend of Feb. 15-17 and applications are now being accepted.  


A payment of $200 is due with registration. The remaining $1,900 can be paid in full when training begins or you can make payments of $190/month from February to November.  Click on the link to the right to download the application. Contact Erin (Harris) Ahlfield ( or 618-806-5795 if you have questions.  


Already a registered yoga teacher? Contact Erin if you're interested in becoming a substitute teacher for us.


Kristi Watson can help you have healthier skin this year. PLUS she's offering a discount on a Bikini Wax -- just in time for that special February holiday!  


Stay grounded and centered this year by practicing Mountain Pose. We'll show you how. And to help you meet your weight loss goals, sign up for our Yoga and Weight Loss class, led by Dr. Jaime Sanchez.  


Remember, we offer a wide variety of classes and times. Check out our list to find something that fits into your schedule or a  service that will give you a pick-me-up.





Theresa Franklin, NCTMB, LMT, RYT, CMT

Olivia Kelly, NCTMB, LMT



Feature Article

 featurearticle Educate the mind, discipline the body 

It's a rare - and lucky - person who knows what he wants to do at a young age.


Dr. Jaime Sanchez knew when he was 10 that he wanted to study and teach yoga. He was introduced to the ancient practice when he was 8, after his mother attended a yoga lecture. She told her children about it when she returned home, "and that's how we fell in love with it," he says.


Jaime started teaching in 1967 and hasn't stopped since. A naturopath since 1995, Jaime established the East-West Natural Healing, Inc. in St. Louis. He brings decades of experience, knowledge and expertise to Be Well Now in February for a 10-month Yoga Teacher Training program.


"I teach a very traditional method of yoga in my yoga teacher training class. It involves a lot of practice."


The training is divided between guided practice of asanas and lectures. Students practice poses in Sivananda, Iyengar and Hatha yoga styles and sit in on lectures in yoga philosophy and theory, meditation, chanting, mantras and other traditional yoga techniques.


But you don't have to be interested in teaching to take the YTT course.


"Forty percent of the people who take the workshop do it because they want to deepen their own practice," Jaime says. "They might want to help others but they don't need the extra income. They just want to do it for themselves."


"Practicing one hour of yoga a day is equal to one more quality day in our lives," Jaime says. "That's because it affects the lymphatic system. By doing postures, we massage so many parts of our body and minds - we keep our emotions balanced and stimulate areas of the brain."


Jaime says a yoga class shouldn't pigeonhole a person as beginner, intermediate or advanced because "that classifies people. I could have someone from the circus who is in my class and you'd think they would be flexible. The focus is not on flexibility but your mental attitude to yoga and life. Are you open to new experiences? I had a woman in her 70s who wasn't the most flexible but she was relaxed, focused, centered. That's the yoga attitude."


Jaime says we need to have more balance in our lives. It isn't good if we're always in motion. Nor do we benefit from today's sedentary lifestyle.


"We lie around, sit in the car, at work, when we eat. We don't walk enough anymore and that affects our balance, coordination and concentration, all the things that yoga helps."


"We need to stay mentally open. (B.K.S.) Iyengar said 'the mind is the key of the senses.' What we decide to see is what we do see. We need to educate the mind and discipline the body."


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 kristiwatsonNew Year, New Skin!

With the holiday and New Year celebrations taking a toll on our skin, here's some tips to a New Year's resolution for the healthiest of skin!


1.  Is your skin shouting "I'm tired!"? Give it a great pick-me-up by using Dermalogica's Daily Microfoliant, a gentle skin brightening exfoliant containing Rice Bran Powder, which will create a fantastic luminosity to the skin.


2. Since alcohol is so dehydrating to the body and makes the skin more sensitized, use Dermalogica's Ultra Calming Mist. This will not only add much needed hydration to the skin's surface but it will also calm and reduce the redness. It can be easily spritzed over make-up.


3. When nights out become mornings after and skin looks dry and dull, treat it with Dermalogica's Overnight Repair Serum, to replenish lost lipids and moisture and rebuild collagen!


4. How to handle the tell-tale dark circles around the eyes? You can't instantly get rid of dark circles, but helping the body detox, rest and revitalize through good nutrition and exercise will all help. Try Dermlogica's Total Eye Care, it contains anti-inflammatories and optical light diffusers, which are combined in a light concealer make-up base that deflect light and decrease shadow lines.


To get your healthiest skin yet, contact Kristi Watson at 462-3900.  


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Asana Zone

asanazoneMountain Pose*    



tada = mountain  

Mountain is a seemingly simple pose but it's a foundation for just about every other pose. Just think of the number of times you center yourself in Tadasana and then move into other poses such as Warrior or Triangle. Practicing Tadasana also improves your posture and increases your awareness of the muscular-skeletal alignment.



How to do it

  1. Stand with feet shoulder-width apart.
  2. Use yoga toes to ground yourself - lift your toes, spread them and place them back on the floor. Evenly distribute your weight over all four corners of each foot and "root" yourself to the floor.
  3. Lift your kneecaps by engaging your quadriceps and drawing them upward. Tuck your tailbone and center your pelvis bowl over your hips. Your legs are straight but relaxed.
  4. Inhale, lifting your chest away from your waist. Imagine there is a string pulling the crown of your head toward the ceiling as you elongate the spine.
  5. Exhale and pull your shoulders down from your ears as you reach for the floor with your fingertips.
  6. Soften your throat and make the tongue wide and flat on the floor of your mouth. Soften your eyes.
  7. Stay in the pose for 30 seconds to 1 minute, breathing easily.


In this position, imagine there is a line of energy that runs up from the floor, through your legs and torso and then back down your legs. Feel the strength and stillness associated with a mountain.



  1. overextend your chin
  2. lock your knees out



  • Improves posture through aligning and centering the whole body
  • Relieves sciatica
  • Strengthens joints and muscles of feet and legs
  • Tones pelvis, abdomen and buttocks


  • Headache
  • Insomnia
  • Low blood pressure, dizziness
  • Recent or chronic injury to the shoulders

* This pose ran in the January 2012 newsletter. Find a PDF version here.  


Be Well Now

is a healthy lifestyle center that offers a range of holistic experiences to unite your mind, body and spirit. Bring harmony to your life through the practice of heart-centered yoga and meditation. Explore our Namasté gift shop with books, CDs, candles, teas, skin care and gifts.


Stop by and check us out!    


 Be Well Now

(618) 462-3900  


The Be Well Now newsletter is edited by Danette Watt. For suggestions, comments or concerns about the newsletter content, contact her at 
In This Issue
Interview with Dr. Jaime Sanchez
New Year, New Skin
Asana Zone
Yoga & Weight Loss
Substitute Teachers
Bikini Wax Special
Intro to Yoga
List of classes

Like us on Facebook

Quick Links

Our schedule of classes

Our services
jaimesanchezYoga and Weight Loss Workshop 


Losing weight is often at the top of our resolutions for the new year.  


How does yoga help you lose weight? According to Dr. Jaime Sanchez, who will be leading this workshop, yoga helps improve digestion, speeds up our metabolism and, perhaps most importantly, helps relax us.  


"When we're stressed, we don't think clearly," he says. "We snack and eat whatever comes our way. When we're more relaxed, we're in control and make the right decisions."  


Join us for this yoga and weight loss workshop on Saturday January 19, 9-11 a.m.  Cost is $20.


Call today to register!  


We're looking for substitute yoga teachers 



Are you a registered yoga teacher and interested in making extra money?  


We're looking for substitute teachers for our yoga classes. If interested, call Erin Ahlfield at 618-806-5795.

kristiwatson2 Bikini Wax Special 


Make your appointment today for your Valentine's Day date! Between Feb. 1-13 get a Classic bikini wax for $25 and save $5. Schedule a Full Brazilian bikini wax for $49 and save $10.

thirdannualyoga Intro to Yoga   


It isn't too late to join us in the 4-week Introduction to Yoga Class.


Join us for this guided learning of postures, breathing and meditation. Take home handouts that include sequences to practice at home.  


Wednesday evenings through January 5:30-6:30pm.  $40


*those who missed the first class can get a free yoga class pass upon completing the program.  

 ourclasses Our classes

please check the website calendar to confirm class times   





9-10 am

12:30-1:30 pm Hot Yoga 



4-5 pm




9-10 am

5:30-6:30 pm Hot Yoga

  (limited class size)  



9-10 am   

4-5 pm

5:45-6:45 pm



9-10 am    

12-1 pm 

5:30-6:30 pm Hot Yoga

  (limited class size)  



12-1 pm 

5:30-6:30 pm  



9-10 am Hot Yoga


11 am -12 pm  




Intro to Yang Tai Chi 

5:30-6:30 p.m.


Intro to Chen Style Tai Chi

6:30-8 pm


Advanced Chen Style

8-9 pm  



Intro to Chen Style

10-11:30 am  


Advanced Chen Style

11:30 am-12:30 pm    





7-8:30 pm




8:30-9:30 pm 


Don't forget to breathe! 

Yogic breathing