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 January 2016 


Like the Roman god Janus, usually depicted with two faces, we look to the past and to the future at this time of year, taking stock of our lives.

Did we get a new job? Move? Start - or end - a relationship? Did we meet life's challenges with resistance? Or did we recognize the lessons we needed to learn and take them to heart?

As we turn our calendars to 2016, we see life's possibilities opening up before us, giving us reason for hope and spurring us to action.

January 1 is the first of 366 days of opportunities and a chance to start anew each day. Whether your goal is to lose weight, practice more yoga, learn tai chi or capoeira or just stay healthy, it takes just one small step to making a lasting change.

Click here for an affirmation to help you release the old and welcome the new.

Osteoporosis is a serious problem, one that women over aged 50 are especially prone to. But a recent study has confirmed what we yogis have long suspected. Read about it here.
Join Lety Murphy for two workshops. Learn to improve your weight-loss journey and manage stress. Or learn about the health and spiritual benefits of Aromatherapy. You can find more information on both below.   

Welcome to Jenna Dallman. Jenna is a chiropractor working from Be Well Now. Read about her here.

We have room in our 2016 Yoga Teacher Training program. Get the details here. Still have questions? Call us at 462-3900.

The next tai chi session begins Monday, Jan. 4. Not sure about it? Stop in one of the beginner classes, give it a try and talk to Master   Jerry Whitten.

And of course we have LOTS of yoga! New classes, new teachers and new workshops so be sure to check them out.

  • Dr. Jaime Sanchez will lead a Yoga & Weight Loss workshop Saturday, Jan. 16,11:00 am - 12:30 pm, $25, pre-registration.
  • Author and yoga therapist Brenda Schnable is returning to present Qi-Infused Yoga, Saturday, January 30, 1:30-3:30pm, $25 pre-registration. You can read a past article about her in the August 2014 newsletter. 
  • 2016 Yoga Teacher Training begins Feb. 5. See details here.
  Yoga class announcements with start dates: 
  • Jan. 1, Angie Becker will be back to teach her Balance & Restore class, Fridays, 6:30-7:30 pm.
  • Jan. 9, Di Caldwell-Rulo is starting a Beginner Basics/Chair class Saturdays, 10:30-11:30 am.
  • Jan. 10, Di Caldwell-Rulo begins a Restorative/Yin class Sundays, 1:00-2:00 pm.
  • Jan. 14, Kelly Masinelli will start a Lunch Hour class, Thursdays, 12:05-12:50 pm. 
  •  Di Caldwell-Rulo's Thursday 6:00-7:00 pm class is a Slow Flow/Yin.
Check out our calendar as we offer a wide variety of classes and times as well as services to give you a pick-me-up.

Theresa Franklin, NCTMB, LMT, RYT, CMT
Olivia Kelly, NCTMB, LMT

Feature Article

workshop Yoga Helps Osteoporosis, 10-year Study Confirms
Triangle, Tree, Warrior II and Bridge. These yoga po stu r es - or some variation of them - can be found in just about any yoga class. It's a good thing, too, because they were among 12 asanas found to be helpful in the treatment of osteopenia and osteoporosis.
Osteopenia is bone density that's lower than normal peak density but not low enough to be classified as osteoporosis. Osteoporosis causes bones to become weak and brittle - so brittle that a fall or even mild stresses like bending over can cause a fracture. Osteoporosis-related fractures most commonly occur in the hip, wrist or spine.
A 10-year study recently concluded and results support the efficacy and safety of yoga as a treatment of these bone density conditions. By putting pressure on opposing muscles, yoga stimulates osteocytes, the bone-making cells.
Why these poses? They produce torque and bending of the proximal femur, compression of the pelvis, and twisting of the lumbar vertebral bodies - all common sites of osteoporotic fractures and the anatomical regions measured by the DXA scan.
Participants in the study were given a DVD with 12 yoga poses, which were held for 30 seconds each. These included balancing poses and strengthening poses with appropriate modifications for different skill levels. Of the 227 who completed the study and showed increases in spine and femur bone mass, the average age was 78, and 83 percent had osteoporosis or its precursor, osteopenia.
An overview of the study, headed by YogaUOnline presenter Dr. Loren Fishman and published in Topics in Geriatric Rehabilitation can be found here, or you can download a PDF of the journal article.
The 12 poses used in the study are: Vriksasana - tree, Trikonasana - triangle, Virabhadrasana II - warrior II, Parsvakonasana - side-angle pose, Parivrtta Trikonasana - twisted triangle, Salabhasana - Locust, Setu Bandhasana - bridge, Supta Padangusthasana I - supine hand-to-foot I, Supta Padangusthasana II - supine hand-to-foot II, Marichyasana II - straight-legged twist, Matsyendrasana - bent-knee twist, Savasana - corpse pose.
  workshop3 Two Wellness Workshops by Lety Murphy

Detox Naturally
Sunday, January 17, 2:30-4:00 pm
Join Lety Murphy in this fun, yummy and informational workshop on how to improve your weight-loss journey and manage your stress. 

Lety will discuss the benefits of detoxing herbs, food and practices; conscious eating; and the benefits of organic foods made the easy way. In addition, she'll show you how fermented foods, conscious eating, meditation and other stress reducing practices can improve your weight loss journey and goals. 
Lety is a Certified Raw Food Nutritionist and Nutritional Therapist. She'll give a nutritional assessment to each participant and lead them in a guided meditation.    
At the workshop, you'll sample:
  • Healthy food
  • Kefir (fermented milk)
  • Kombucha (fermented, lightly effervescent tea)
  • Detox tea
$20; preregistration required so enough food and drinks can be available. Call 462-3900 or email Lety at
Therapeutic Use of Aromatherapy -
Balancing the Chakras and Easing Ailments
Sunday, January 24, 2:30-4:00 pm

earn about the health and spiritual benefits of Aromatherapy (essential oils) as Aromatherapist Lety Murphy guides you through an aroma awakening. You'll get to make and take home a beautiful roller ball.  

$15; preregistration required so enough handouts and supplies can be available. Call 462-3900 or email Lety at

 Lety and her workshops are not associated or affiliated with any particular essential oil company. 

  chiro Welcome Jenna Dallman

Jenna Dallman is a graduate of Logan University in Chesterfield, MO; prior to her doctorate she obtained a Bachelor's degree in Biology and Chemistry from Carthage College in Wisconsin. This includes a medical mission to Nicaragua where Jenna was able to provide essential care to locals in need.

During Jenna's time at Logan University, she took specialized adjustment technique classes that include Diversified, Thompson, Cox Flexion Distraction, Kinesiology Tape, and Soft Tissue Techniques.

Certified from Logan University in Acupuncture and Cupping, Jenna believes in a holistic approach to patient health. This whole body treatment method ensures each patient's health is handled individually, targeting their specific wellness goals. 

Jenna will be available Monday, Wednesday and Friday afternoons for appointments. Contact her at 

Be Well Now was honored to have Shawna Ventimiglia as a guest teacher Tuesday, Dec. 29. Shawna led an afternoon class through an energetic fun Yoga Fit sequence. This vinyasa style flow class was set to high-energy music that got everyone sweaty and breathing hard!

Shawna, originally from the Alton area, is the studio manager at Haute Yogi, Manhattan Beach, CA. We hope to see her back often when she comes through town for a visit. Thank you Shawna. Happy New Year!

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
Quick Links

Our schedule of classes

Our services

massage Get Certified to Teach Yoga
Interested in becoming a certified yoga teacher? Or just want to deepen your understanding of this ancient practice?

Learn from long-time yoga instructor Jaime Sanchez, ND, of West-East Natural Healing. Founder of the oldest teacher training program in St. Louis, Dr. Jaime Sanchez shares his decades of experience and brings together meditation, pranayama, core movement and physical awareness in one 200-hour course.

This Yoga Teacher Training course is an internationally recognized certification course that is registered with Yoga Alliance.

Classes meet once a month for 10 months. Check out the Special Events page on our website for specific dates, detailed information and cost.   

Still have questions? Call us at 462-3900. 
taichi New Tai Chi Session Starts Jan.

The next Tai Chi session begins the week of Jan. 4, led by Jerry Whitten. Cost is $60 for 10 weeks.

Monday evening
Intro to Tai Chi - 5:30-6:30
Int. Tai Chi - 6:30-7:30
Adv. Tai Chi - 7:30-8:30

Wednesday morning
Intro to Tai Chi - 10:15-11:15 am    
ourclasses Our staff 

Angie Becker
Theresa Franklin
Kelly Masinelli
Di Rulo
Danette Watt

Theresa Franklin
Olivia Kelly
Holly Pruiett
Daniel Sheets

Lety Murphy

Jerry Whitten

Matt Hawkin

  ourclasses Our classes
Please check the website calendar to confirm class times. Friend us on Facebook for updates and cancellations.

1:00-2:00 pm - Restorative/Yin   
9:00-10:00 am - Hatha

6:00-7:00 pm - Hatha

9:00-10:00 am - Hatha
3:30-4:30 pm - Hatha
6:00-7:00 pm - Hatha 
12:05-12:50 pm - Lunchtime Yoga
6:00-7:00 pm - Slow Flow/Yin

6:30-7:30 pm - Restore & Balance

9:00-10:00 am - Hatha
10:30-11:30 am - Beginner Basics/Chair

5:30-6:30 pm - Intro to Chen Tai Chi
6:30-7:30 pm - Int. Chen Tai Chi
7:30-8:30 pm - Adv. Chen Tai Chi

Intro. to Chen Tai Chi
10:15-11:15 am 
8:00-9:30 pm