Savasana for Stand Up Paddle Board Yoga: Letting Go of Edges!!!

Join Natasha for SUP Teacher Training Sept 13th!

Article contributed by NATASHA SCOTT, SOYA,ERYT500, IYTA. Natasha is lead trainer for the SOYA Teacher Training and will be leading a SUP Teacher Training Saturday, Sept 13th from 10am to 6pm at Summerland Lakeshore Fitness. For more information please contact

The gifts that teaching SUPYOGA have given me are far beyond anything I could have ever expected.  The peace of the water. The freedom of having a lake all to yourself. The open-ness of asanas in a new way…..but the best gift of all is this:  SUPYOGA has offered me laughter with  people I barely know, it breaks down walls when given the chance to LET GO and FALL IN.

Fall in to water, to freedom, to open-ness, to peace. It allows you to reclaim your sense of humor with yourself, all the while having moments of incredible strength and balance.   After all the splashes, the toddler steps, the hugging to center, the riding of the waves ….we rest. We rest in SHAVASANA on our boards and take it all in.

Lying on our backs on our boards letting the gentle ripples and waves rock us into pratayahara.  My Favorite asana on my SUP****


Eyes Closed.  Let the arms and hands float in the water.   Slowing down your breath. Watching the inhalations and exhalations….creating a softer and longer breath.  Watch how your body responds to the waves of your breath.

Take your awareness right up to the crown of your head for a body scan.

Slowly move down thru your body checking in with how everything is feeling.  Notice places where you feel evidence of your practice, warm fuzzy like sensations where prana is flowing like water.

With your awareness at your feet soften you feet. Relax your feet. Relax your feet.

Fully relax your legs. Let the legs feel heavy fully relax your legs.

Let the knee caps feel like they are floating.

Soften the lower back, let the lower back sink, creating spaciousness thru the lower back.

Feel your breath at your lower lungs. Feel the ribs expand on the inhalation and feel the breath come back to center back home on the exhalation.

Soften your heart center. Soften thru the front side of the heart center,  soften the back side of the heart center, in between those shoulder blades, the sides of your heart center…relax the heart center.

Let the shoulder’s sink. Relax the shoulders, let the shoulders fully relax.

Fully relax your arms, as you relax your arms let them float. Relax your arms.

Soften your hands. Feel the water thru your fingers and fully relax your hands.

Relax your neck. Soften thru the front side thru your throat. Soften the back side of your neck, and soften the sides of your neck…fully relax your neck.

Soften your jaw, relax your jaw, relax the jaw.

Let the tongue sink right down to the bottom of your mouth. Relax your tongue. Relax the tongue.

Let there be a natural space between your teeth and your lips.

The space between your eyebrows; make it even bigger.

Relax the eyes, let the eyes feel soft and light, relax the eyes.

Soften your forehead, creating spaciousness thru your forehead, relax your forehead.

Let the entire face feel soft and light.

Relax your scalp. Soften the scalp. Let the ears feel like they are sinking.

Staying right here just above sleep…. fully enjoy all the sensations outside of you…the sun, the warm breeze, the water….and then fully enjoy all the sensations inside of you….the lightness, the warmth …..

A few minutes of silence.

Bring to seated. Finish with quote:

“The wave rises in the sea, and having arisen appears to have its own form, to be a “thing to itself”. In fact, however, the wave is always and everywhere one with the sea. It arises from and returns to the sea. It is made of the same stuff as the sea. It is the sea in every way. Indeed, even in the fullness of its apparent individual being “wave-ness”- it is never really other than the sea.” Stephen Cope


Headstand – Sirsasana

Submheadstand sarah 2itted by Sarah Trombetta, SOYA 200 hour teacher in Ft. McMurray.

Starting in child’s pose, take a couple of breaths. Then sit up on your heels. Make a firm foundation to support your body by placing the forearms on the floor. Grab each elbow with the opposite hand to ensure elbows
are the correct distance apart. Interlock the fingers and keep the elbows beneath the shoulders. Now you have created a firm triangle foundation with the forearms.

  1. Place the top of your head on the floor with the back of the head firmly against the clasped hands. Tuck your toes under, straighten the knees and raise the hips up to form an inverted V shape. Keep pressing into the forearms and walk your feet towards the head until your hips are over the head, or as close as is possible.
  2. If you are able to, press your forearms into the floor and use your abdominal strength and lift the feet off the floor and bring the knees into the chest. Slowly straighten the legs and bring the feet up toward the ceiling. Keep 2/3rds of the body weight on the forearms and only 1/3rd the body weight on your head. Hold the headstand for 5-10 breaths.
  3. To come out of the position use your abdominal muscles to slowly bring the knees back towards the chest, then bring the feet to the floor and relax into the child’s pose. Do not sit up too quickly to prevent dizziness or a headache.


Helps to increase balance. Gives relief to varicose veins by taking the weight off the legs. Increases circulation to the spine, the brain and heart. Tones the endocrine glands. Rejuvenates the entire body increasing energy and vitality. Abdominal organs are relieved from constant pressure and with the inversion it stimulates those that are sluggish. Blood vessels can contract fully. The heart does not need to exert itself so pumps slowly and can rest.

Precautions and modifications:

Do not do if you have glaucoma or whiplash or a detached retina. Do a mild inversion instead, such as legs up the wall.

If you have anxiety or fear doing this inversion, use a wall with an assistant to help support you.

If you have weak wrists difficulty keeping your elbows under the shoulders (they tend to spread apart) then use a strap to keep them the correct distance apart.

For neck injuries or weakness in the upper body strength, do only phase 1. This is known as ardha sirsasana or the dolphin pose. Holding this pose will help you to build upper body strength without compromising the neck and head.

Advanced variations:

headstand 2While in the headstand, you can stretch the feet wide apart to the side and to the front/back.

You can drop one leg down towards the floor while keeping the other leg up, then raise the leg back up and repeat with the other leg.

Lower both legs down towards the floor and raise back up again. With legs extended, twist them to the right and then to the left.


Preparing for Your Yoga Teacher Training

By Julie (Jools) Andrés, SOYA500, Roberts Creek, BC

The first module of my 300-hour SOYA upgrade immersion took place a year ago in beautiful Water Valley, Alberta. Three weeks beforehand my excitement began to build. To-do lists sprouted forth on sticky notes on my fridge and monitor and I made arrangements for garden minding. My head swam. I knew from my earlier training that I would be facing a wonderful, challenging, and even befuddling time. While I geared up, that nagging voice inside—the one that likes to feed the hungry pit of doubt—that voice said, “Maybe you should cancel. This probably isn’t the ideal time. You have too much other stuff going on in your life. This is really an extravagance. Maybe you shouldn’t…”

Somehow I got past that little devil. I drove 1,000 kilometres and arrived well prepared, I thought. I was ready. We began our work. In study groups we explored ancient texts that speak to us in a universal voice that is both comforting and confounding. Of course, in yoga it is all about practice, and practice we did: pranayama, mantra, meditation, specialty workshops, and asana, asana, asana. We went non-stop for 12 hours or more every day, living, breathing, eating, thinking yoga in every activity. As wonderful as it was, the nagging voice needed to be silenced again and again.

Attending yoga teacher training intensives over 12 to 16 days, or extended programs spanning over several months is life altering in a beautiful way. Because we pack so much learning and experience into a compressed timeframe it can be overwhelming. Here are a few tips for keeping sane and getting the most out of your time in retreat.

  • Don’t arrive already exhausted. Whether you are driving or flying, arrange to make your transition time adequate for acclimatizing to the new surroundings. Ensure that you have enough time to rest and go over logistics before the program schedule begins. If facilities are available for soaking in a hot tub, swimming, or other recreational activities, take advantage of them during this time. Relax and enjoy yourself.
  • Ramp up your home asana practice for two or three weeks beforehand. This way you will not be dealing with intense soreness and fatigue. Almost all yoga teacher training programs have a very heavy asana component; be ready to learn as much as you can from highly experienced teachers by being up for the physical challenge.
  • If food service is available take advantage of it rather than bringing and preparing your own. If self-catering is the only option, bring ingredients for meals that are healthy and simple. Don’t try to cook in the same way that you do at home. A Magic Bullet or other small appliance and supplies for high protein smoothies are a good option. Bring a thermos for your tea and a one- or two-litre water bottle for daily hydration. You’ll need it. Make protein bars to refrigerate or freeze at the retreat centre. Get an ample supply of fresh fruit. Bring nuts, seeds, dried fruit and, if you fancy, some nibbles of good dark chocolate.
  • If you have left young children at home arrange to have specific times to be in touch with them. This will allay any separation anxiety and allow you to focus on your training.
  • Some of the habits or mannerisms of your classmates may push your buttons. Be aware of this and witness without reacting. Interpersonal clashes can really ruin things for everyone.
  • Know that as you work deeply you will likely stir up emotions that you didn’t expect to surface. The best way to prepare is to go in with an attitude of self-acceptance. It’s all good.

Write your lists, pack your bags, arrange to cover for your absence at home or work. As your time draws closer, remember that every conscious breath in your personal practice strengthens you. Don’t back out. Each mantra repetition brings you closer to inner peace. Every observance of your thoughts leads you toward the brilliant flame that is your fearless soul.

Remember, this is why we learn, practice, and teach yoga.

Jools is a grad and lead trainer of the SOYA 300 hour upgrade. To learn more about this program click here

organic food

Mugs’ Raw Granola

I like granola but I prefer it without any added sweetener and that is hard to come by. I created this very easy recipe based on one from the book “Uncooking with Raw Rose” by Rose Vasile, which is a great book to introduce you to raw foods. I leave out the date-apple paste so this recipe is quicker and the only sweetener comes from the raisins or dried cranberries.

The groats are sprouted and the seeds are soaked.  Soaking and sprouting seeds and grains activates and multiplies nutrients like Vitamins A, B and C.  It also removes anti-nutrients or compounds that interfere with the absorption of nutrients, making them more digestible.


2 cups buckwheat groats

1 cup raw sunflower seeds

1 cup raw pumpkin seeds

1 cup flax seeds

1 cup raisins or dried cranberries

1 cup unsweetened shredded or shaved flakes of coconut

1 cup raw cashews or pecans, slightly chopped



Soak the groats in water for about 1 hour, then drain and let them sprout overnight, then rinse them well.  Soak the pumpkin seeds 4-6 hours, then rinse them well.  Dry the groats and seeds in your dehydrator or oven at a low temperature (about 115 degrees F), which takes about 2 hours depending on how thinly you spread them out.

In the meantime, mix together the coconut flakes, nuts, raisins and flax seeds.  Add the groats and seeds from the dehydrator once they are dry.  Store in a jar with a tight lid.

Top with a tablespoon of raw hemp hearts and sliced banana, apple or fresh berries. Serve with raw almond milk (or any milk of your choice).  If you aren’t eating totally “raw”, then this goes great with yogurt or non-dairy coconut milk yogurt.


Cymatics – The Power to Visualize Mantra

By Mugs McConnell, E-RYT500, Yoga Teacher Trainer for SOYA

Bill Barry photoThis July there will be a terrific series of mantra workshops in Red Deer and Calgary with Bill Barry from Shelburne, Massachusetts. Bill (Bharata) studied mantra for many years with Namadeva Acharya (Thomas Ashley-Farrand).  I love repeating mantras every day.  I have worked with mantras since I lived in the ashram 36 years ago and find them as much a part of my life as brushing my teeth.  It was Namadeva who introduced me to the therapeutic use of mantras when I started taking workshops with him years ago.

“Man” relates to manas or the mind, and “tra” means to protect.  Mantra means “to protect you from your own mind”.  Manas is the thinking part of our mind and unless we rein it in and direct it, it will think and think and think an endless number of thoughts.  Some thoughts are defeating, distracting, and deceptive while some are loving, harmonious and peaceful.  Mantra helps us to establish a discipline of ensuring we enjoy some loving energy in our mind every day.

All matter consists of vibrations that can heal or destroy, cause sorrow or joy.  Vibrations from singers can break glass. Vibrations from earthquakes cause buildings to crumble.  Vibrations from sacred mantras can affect the mind, emotions and our health.

We can feel the energy when someone is in a bad mood and they come into a room of people.  Everyone gets the “vibe”.  Equally, when someone is overflowing with joyfulness it is uplifting and infectious.

The science of cymatics shows us how sound vibrations can now be visualized. It is useful for scientific purposes such as analyzing various dolphin calls, but it is also able to reveal the beautiful, transformational patterns that ancient mantras create when their vibrations pass through water. Beautiful patterns emerge, and as the music changes the water responds.  Evan Grant, a cymatologist, says, “Sound does have form and we have seen that it can affect matter and cause form within matter.”

Evan introduced cymatics to the public on Ted Talks. His photography demonstrates how sound vibrations create amazing patterns in sand and water.  Music played by Beethoven and Pink Floyd created different patterns with their sound vibrations. Deva Premal and Miten sang the sacred Gayatri mantra and Evan Grant transformed it into moving art with cymatology.

It isn’t too hard to understand if we imagine a bucket of water on a wood deck and we start stomping our feet and jumping up and down. The water in that bucket will dance and jiggle from our vibrations as we stomp.  Equally so, water jiggles in a much more subtle way from our mantra vibrations.

With this in mind, I started a yogic practice of having a copper vessel of water on my meditation altar.  Copper is considered a very pure metal and a great transmitter of energy, just as copper wire transmits electricity throughout our houses.  During meditation and chanting the vibrations from the mantras are vibrating through the water in the copper vessel. After meditation I take a sip of the holy water that is now filled with the vibrations of my mantras.

Ok, so sounds and mantras create vibrations.

Mantras are great tools for moving beyond our busy monkey-mind of mundane thought vibrations that distract us, such as “I wonder where I put my car keys?” or “What will I eat for lunch?”  Dr. Bruce Davis says we have about 50,000 -70,000 thoughts a day and “the constant mental traffic prevents us from seeing clearly, listening deeply, and feeling our well of being.”  Most of these thoughts are unimportant and/or negative and it takes effort to change them or thin them out. So how does mantra repetition help?

When I try to meditate after a busy day with a mind full of thoughts it is really difficult to find that quiet mind.  Taking up the mala beads and repeating a mantra 108 times is like sweeping out all those thoughts and by the end of 108 repetitions there is only one remaining thought – the mantra. The resonating silence following the 108 repetitions becomes a peaceful, sacred space where clarity reveals itself and Divine Will is finally able to be heard. Mantra repetition has the ability to replace our thought vibrations from mundane nonsense to positive peacefulness. It creates space between the thoughts where there is stillness, nothing, and this is incredibly powerful.  In that space is where epiphanies are received.  In that space we can find clarity.  In that space many answers can appear on how to solve life’s burning questions and concerns.

So how do we choose a mantra? It is good to note here that some traditions have you choose one mantra to be initiated in and you use it for many years or even for life. This can be a good practice because as soon as you utter those words the mind knows it is time for meditation and there it goes.  Peace arrives quickly as the thoughts are replaced with the familiar mantra.

There is another practice of using various mantras for specific needs and purposes in life.  This is what Namadeva Acharya taught. For example, say you have run into some financial difficulty and want to choose some mantras to direct your energy towards remedying this situation.  One mantra for wealth and prosperity can help, but to approach the problem from several directions you “stack” a few mantras for extra power and oomph! Remember, everything is and comes from the ONE Creator or source of all.  Therefore, when we use a mantra directed towards Ganesha or Lakshmi or Siva, we are addressing and awakening these great qualities within ourselves. The gods and goddesses merely represent these qualities in name and form to help us recognize them within ourselves.  There are hundreds or even thousands of mantras for all kinds of life situations.

Creating a stack of mantras is fairly easy. You might want to start with a mantra to Ganesha to remove any obstacles on the path to prosperity – Om Gum Ganapatayei Namah.

Then choose a mantra of seed sounds to attune to God’s treasurer – Ha Sa Ka La E I La Hreem, Ha Sa Ka La E I La Hreem (you say it twice).

Then you choose a mantra to Lakshmi, the Divine Mother who is the bountiful provider – Om Sri Maha Lakshmiyei Namaha.

Finally, you choose a mantra for all pervading peace to reduce your stress as you go through the financial challenges – Om shanti Om.

mantraUsing your mala beads you repeat each mantra 108 times. Hold the string of beads in your right hand, over the middle finger.  The index finger does not touch the beads.  Starting at the meru or prominent bead, pull the beads towards you, one by one, between your thumb and middle finger.  Each time you repeat your mantra you pull a bead towards you.  One bead is pulled per mantra repetition.  When the mind begins to wander, bring it back to the beads and your mantra. When you get back to the meru, turn the mala around and go the other direction to repeat the next mantra.

To get the full effect of the mantras they should be repeated at least once every day for 40 days without missing a day.  If you go to bed and fall asleep without saying your mantras that day you have to start the 40 days all over again. After 40 days you can’t imagine a day without mantra so you will likely keep going with the same mantras or choose a new “stack” to tackle the next challenge life hands you.

If you are interested to learn more about mantra join us July 14 1:15-4:15pm with Bill Barry at Harmony Yoga Studio, 3160-118 Ave SE Calgary, Suite #200.  The cost is $42 and the topic is “Treasures within the Yogi”.  Contact Helen at or call her at 403-809-1402


Bill Barry WorkshopResources:

-Bill Barry (Bharata) at

-Namadeva Acharya mantra teacher training manual and

-To learn more about cymatics visit

-To view Evan Grant on Ted Talks visit

-To view the cymatics created from Deva Premal and Miten singing the Gayatri mantra visit

-Dr. Bruce Davis on our abundance of thoughts visit


Sukhasana – Sitting with Ease, by Carla Wainwright. M.Sc., SOYA, E-RYT500

CarlaCarla Wainwright is a Co-Owner of Chinook Yoga Studio in Prince George, BC, and a very dedicated past Lead Trainer for the SOYA Yoga Teacher Training.  

Sitting with ease on the floor can be extremely difficult for many people. Years of sitting in chairs, poor posture, injuries, tight hip flexors, and knee issues along with other contributing factors can make Sukhasana, or Easy Pose, anything but easy.

But sitting on the floor has many benefits, and is well worthwhile the time it takes to make the posture comfortable and accessible. Sukhasana, or Easy Pose (sitting cross legged) helps open the hips, sides of legs, knees and ankles. It lengthens the spine and strengthens the belly. It’s a peaceful and grounding posture for use during periods of meditation, centering or even working.

sukhasana2So here are some tips to make your experience as enjoyable as possible…

Set up your space with a large folded blanket or zabuton (large square cushion) to sit on. This provides support for the ankles and can make sitting for long periods much more comfortable. If you can sit down on the floor criss-cross apple sauce without any problem, fantastic! But most people will need another smaller cushion (like a zafu), smaller folded blanket or foam yoga block underneath the sitting (or sitz) bones to help the knees fall below the hips. Lifting the pelvis by sitting on something allows you to come into a neutral position and align the spine properly. So where exactly are those sitz bones anyway? Take your right hand and reach behind you and slide your hand under your fleshy part of your buttocks and pull the flesh out and way from your center. Then do the same for the left butt cheek. Now, once both sides are out of the way. Viola! The sitz bones!

Stay in the middle of your center. What does that mean? Well, neither too far forward, nor too far back. You can rock forwards and back to embody this action until you find your center. Play around the thickness of your lift if it is too high. Once you find the right height, it will become very comfortable.

The contraindications of this posture would be if you have had a prior knee injury, then you want to be extremely mindful of the tension/pain factor. Check with your physician and make sure they give you the ok to sit like this if you are unsure. Remember always the No. 1 rule: no pain.  Start with just a few minutes and day and slowly build up. Before you know it, sitting on the floor will become a new favourite!



Kamala is a Yoga Teacher Trainer for SOYA and leads the RYT200 hour extended and immersion programs in Penticton, BC.  She is the owner of Purple Lotus Yoga and is leading several workshops in Vienna, Austria this July.

Legend of Hanumanasana 

Once upon a time, there lived a couple named Sita and Ram. They lived together in olden day India. There was also an evil villain named Ravana who lusted after Sita and carried out a plan to kidnap and take her away to his kingdom in (Sri) Lanka. When Ram found out that his beloved was missing, he enlisted the help of his monkey friend and devotee, Hanuman. Hanuman had the super power of being able to make giant leaps. He’s often depicted flying in a splits-like position.  Hanuman used his supernatural power to locate Sita who was held captive in Ravana’s kingdom. However, Sita refused to let Hanuman carry her home. Undeterred, the clever monkey-god built a bridge between India and (Sri) Lanka by carefully dropping stones into the ocean. Supported by Hanuman’s bridge, Ram and his army were able to heroically defeat the forces of evil and reunite with Sita.

This Hindu tale is rich with symbolism. Hanuman is an incarnation of Shiva who symbolizes universal consciousness or the unified field of energy that is everything. Sita symbolizes the divine feminine and the nature of material reality (the world around you). Ram symbolizes the divine masculine and the quest for spirituality reality. Evil Ravana symbolizes the ego and the bridge built by Hanuman is symbolic of yogic practices.

A lesson of the legend of Hanuman is that our bodies and our yogic practices (the bridge in our story) are by nature imbued with the innate intelligence that makes all things grow (Hanuman). When these practices are undertaken with an earnest longing for our highest potential (Ram), there is a remembrance of the true, transient nature of material reality (Sita) as well as an informed and healthy relationship with ego (Ravana).

As yogins on this path, ours is a dance of Sita and Ram, of seeing the divine in everyday things. We stay committed to the practices that bridge and eventually blend our spiritual world and everyday lives.

The pose of Hanuman is an invitation to reconnect to our own courageous and devoted heart.  Take giant leaps and make bridges of practice with these steps towards Hanumanasana. It’s an amazing leg toner as well as an opener for hips, psoas and groin.

  1. From Downward Facing Dog, step your right foot forward into a lunge. Rest your back knee on the floor. Lean back with your hips to straighten your front leg, toes up, heel presses down. Spread your front toes wide and press forward through the mound of the big toe on your front foot.
  2. Lengthen your tailbone downward then extend from your pelvis out your legs as you bring your hips toward the ground.

Modification: Any lunge is great prep for this pose or you can do the pose using blocks under each hand.

  1. Press down through your hands to draw yourself together and re-enter Downward Facing Dog in transition to the other side.

Like any good story of reunion and homecoming, this pose often involves a dedicated and courageous journey. The bridge of our practices is crossed one step at a time, by putting one foot in front of the other.

Join Kamala in Vienna, Austria July 5-6/14 for workshops on Hanumanasana, Arm Balances, lower back and shoulder therapeutics. Most days she can be found at Purple Lotus Yoga in Penticton, BC.

For info visit

Adhomukha Virasana


Submitted by Nicole Schweizer, SOYA, RYT200 from Red Deer Alberta

Over 40% of Canadians suffer from sleep disorders.  A recent Harvard study concluded that by practicing just 30-45 minutes of yoga a day, people fell asleep 30% faster and reduced their nighttime waking by 35%. 
Adhomukha Virasana2Restorative yoga is one style of yoga that helps you relax and let go of the daily stresses.  If you suffer specifically from hormonal insomnia, here is one yoga pose that may help you to sleep: Adho mukha virasana (Downward Facing Hero Pose).

How to get into the pose:

Start kneeling on your mat. To support sensitive ankles, place a blanket on top of your mat. Place one or two bolsters or pillows between your legs. Inhale, with the exhalation lower the chest forward and down over the bolsters. Chest and head are supported.

A blanket to fill and support the space between hips and heels brings relief to your knees. Skin on your forehead is supposed to move towards the eyeballs, opposed to the hairline. Optional, feel free to support the arms as well, another pillow will bring release. Hold for 5 minutes. To release from the pose gently push off the bolster with arms at either side and remain sitting for a few breathes before moving on.

Pranayama: 5-3-5 Inhale for 5 counts, hold breath for 3, exhale for 5 counts. If you are new to breathing exercises, start with 4-2-4.

Benefits: stimulates Parasympathetic Nervous System, relaxation response; centers and grounds; releases spine and shoulders; very beneficial for hormonal insomnia; supports digestion; gently stretches hips, ankles; releases lower back.

Precautions: Pregnancy (open knees wider, move bolster towards the head), diarrhea, knees, ankles.

Nicole Schweizer, SOYA RYT200 is leading workshops on “Yoga for Better Sleep” at Red Deer Hot Yoga. Level 1 is May 24th and Level 2 is June 7th.  In these consecutive workshop we will be looking at the definition of sleep, the types, conditions and causes of sleep disorders. You will learn how yoga can be a powerful tool to improve your sleep and well-being!  For rates, registration & questions please visit

Best Birth book

Quick Tips to Best Birth

It’s your Baby. The busy woman’s guide to a stress free pregnancy and birth. 

By Rosie McCaffrey, RN, Master Social Health, IYTA

Best Birth bookThis is the first in a series of books that privileges the voice of pregnant women. It is written by my sponsoring teacher in IYTA, Rosie McCaffrey who as a nurse, counselor and yoga teacher who spent over twenty years collecting the knowledge that is held in this book.

As a thirty something, pregnant for the first time young woman, I attended Rosie’s classes twice a week. I gained many precious insights to birth and mothering, mental strength strategies and mindfulness techniques, as well as the traditional yoga techniques and pregnancy modifications that Rosie was so expertly versed in.

In “Quick Tips for Best Birth: It’s your baby. The busy women’s guide to a stress free pregnancy and birth” Rosie explores the many issues that modern women face on their journey to motherhood. The book busts quite a few myths and stereotypes, which can cause problems for contemporary women and results in high intervention rates in birth.

This book is about planning your pregnancy. Rosie advises that mental strength is as important as physical strength, and as with any journey you need to plan well if pregnancy is going to be stress free. You need to know where you are at the start, know where you want to go, what you need to bring, and who your traveling companions will be, and of course you need a map and a guide book. The section explores some of the things you can do when things go wrong, or you take a wrong turn so that you can get back on track and find the best birth outcome for you and your baby.

Rosie’s approach stems from a mindfulness practice of yoga, which is strongly supported by current research as highly beneficial through pregnancy. I believe the book will be invaluable to both pregnant women and those who teach them yoga.


Best Birth coaching is taking technology and innovation to the next level in interactive book publishing.  Throughout this book you will see scanable QR codes that will allow you to watch, listen, learn, visit and download information relevant to the topics within this book. Enjoy the experience!

To find out more about Rosie McCaffrey and her new book go to

Shoulder stretch

Yoga for Shoulders

The shoulder girdle acts as a stabilizer to help us carry weight in our arms and also with the support of your spine.  Alignment of the shoulder girdle is vital not only for the health of your shoulder joints, but also for the health of your spine.  Your shoulders are open when the shoulder girdle supports the natural Helen shoulders 1curve of your spine.  The shoulder muscles are conditioned for great mobility and these muscles must be balanced on all sides of the shoulder joint for optimum stability.   Every time we lift our arms, many shoulder muscles are activated and because of the structure of the shoulder girdle misalignment of the shoulders leads to misuse and abuse of our shoulders.  Below is a sample of a few of the exercises we will be practicing in this workshop:

Standing Shoulder Strap Kayaking:

a) Standing with a strap made to be slightly wider than shoulder distance.  Helen shoulders 2Hold the rings in one hand.  Flex elbows & raise arms over head & like a lat press keeping elbows bent lower strap behind neck then overhead to in front of chest.  Then keep back movement but  lengthen arms out in front.  Next kayak strap like a figure eight fashion all around body going one direction for 8 then change to other direction.

Modification #1:  Move hands further apart from each other.

Modification #2:  Shorten strap & kayak in front of body.

Standing Strap Cowboy Arms Twist:

Helen shoulders 3In Tadasana holding strap in either hand.  Flex elbows so wrists & shoulders are in line with them.  Inhale, exhale pull strap over to R.  Inhale as you return to the centre.  Exhale pull strap over to L.  Repeat several times.

Standing Strap Eagle Arms Twist:

Even if you can do Garudasana, place hands as if duplicating this pose & hold onto a strap.  Hands will be close together but not touching.  Stand in Tadasana & as you exhale, pull on pieces of strap & twist to R.  Inhale return to centre.  Exhale pull on pieces of strap & twist to L.  Keep scapulae down Helen shoulders 4back.  Repeat several times.



Yoga for Shoulders Workshop

Harmony Yoga Pilates Studio, Calgary

#200, 3160-118th Ave. SE

Facilitator: Helen Mikuska, (E-RYT500, SOYA, IYTA)

Date:         Sunday, April 27, 2014

Time:        1:00-4:00 p.m.

Fee:          $32.25 (incl. gst)

Email:         info@harmonyyogapilates to register

Phone:      403-809-1402