March Newsletter
Welcome to the Yoga House Newsletter

This edition of the newsletter is not our usual full of upcoming events, etc . Following government mandates, our studio remains closed until further notice. Like you, we don't know how long we will remain closed, but as soon as we get the word, we will be happily back in the studio!

In the meantime, we still want you to know that we are here for you in these difficult times. We want to stay connected. We are posting regularly on our Facebook and Instagram platforms where you can find inspiring content: our teachers keeping up with their home practice, great articles to read, and asana sequences you can do while at home. Also, Krisna has developed some yoga practice videos for you to have fun with at home.
Click here to find the videos.

Our GOOD NEWS is that we are currently working on developing
Online Classes, so please stay tuned, as this is COMING SOON!

In the meantime, please enjoy reading some articles from our Teachers, and enjoy some delicious recipes. Also, don't miss our new segment called:
Everyday Props - homestyle!

Let's stay social! We would love for you to Follow us on Instagram, Like our Facebook Page, or follow us on Twitter!

Stay well and we wish you and your families the very best in these trying times.
KYH
Dedicated Practice, Tapas
By Melissa Perehudoff

Tapas is defined as sustained practice performed with passion, dedication and devotion (1). It is one of the five niyamas or self-observances included in the second limb of yoga. All yoga students will attest that attending a yoga class regularly once a week makes a positive change in their lives. Some students find it easier to attend class twice a week before they develop the discipline to have a home practice. Once you learn to 'fit your life around your yoga practice' rather than 'fit your yoga practice into your life' you tap into the heat of tapas.
Warriors in Demand
By Phofi McCullough

Do you understand? We are in the middle of an epic battle, a battle of Mahabarata caliber! The whole world fights. All around us there are dead bodies, wounded bodies, broken bodies, One hears war cries, wailing, shouting, clashing of arms. The enemy has surrounded us, he is invisible, he is among us. We constantly battle left and right.

COVID-19, commonly known as CORONA (crown)-virus, is our enemy. It is invisible, it is ruthless, it is iron tough. It is clever. It has us fenced in our homes away from family and friends. Our heads spin. We need to fight back. We need warriors. We must become warriors, VIRABHADRAS, Lord Shivas defenders!
VIRABHADRAS-asana II, VIRABHADRAS-asana I, VIRABHADRAS-asana III.
Terry in a supported Uttanasana
Kids love this pose too!
For Your Practice
Uttanasana
(Intense forward stretch)
by Terry Tustain

You can start or end your day with this one. Recently, I began doing a daily immune practice, and this was the first pose in the sequence. I was surprised to see that I would have to hold it for five minutes. A five-minute Uttanasana is something I never do, so this was an exploration of the pose for me. How to stay down for that long? Not surprisingly, it was all about the breath. The more I paid attention to that, the more happily I could remain in the pose, finally surrendering entirely. I won’t say I didn’t take a look at my timer just to see how long remained (five minutes can sometimes seem like ten) but I did feel completely at ease when the timer went off. I have tried several variations of Uttanasana, including resting my hands and head on blocks—so soothing. When I want more of a challenge, I do the pose with heels close to the wall. No five-minute holds for me in that position yet! I encourage you to explore the pose—a morning pose will feel different from an evening one—but both will refresh you.
Double Chocolate
Sweet Potato Brownies

1 cup sweet potato (3 small baked in oven)
½ cup almond or peanut butter
½ cup melted coconut oil
1 large egg or egg substitute*
¼ cup maple syrup
2 teaspoons vanilla extract
¾ cup natural cocoa powder or ¼ cup cocoa + ½ cup carob
½ tsp salt
½ tsp baking soda
 1 cup chocolate chips (save 2 Tbsp for sprinkling on top)
* for egg substitute use 1 Tbsp ground flax + 3 Tbsp water & let sit for 10 min

Preheat oven to 350 degrees. Line a 8 X 8 inch baking dish with parchment paper or brush pan with oil. Combine sweet potatoes, almond or peanut butter, coconut oil & egg or egg substitute in food processor for 1 minute. Add maple syrup and vanilla. Process until all combined about 30 seconds. Add the cocoa or carob powder, salt & baking soda. Process until the dry ingredients are incorporated, about 1 more minute. Fold in 1 cup of chocolate chips. Save 2 Tbsp for the top.
Pour the batter into the prepared pan & sprinkle with remaining chocolate chips. Bake until the top is set and a toothpick inserted comes out clean, 27 to 30 minutes. Let the brownies cool slightly before cutting. Can be stored in an airtight container at room temperature for up to 3 days (if you can resist eating them).

Dave's No-Butter No-Chicken
(submitted by Janice Loukras)

1 lb extra firm tofu, drained and patted dry and cubed
3 Tbsp Patak’s mild curry paste
2 Tbsp Garam Masala (this is where the cinnamon flavour comes from)
1 Tbsp sweet paprika
1 tsp ground cumin
1-2 cans coconut milk
1 sm can tomato paste

• Cube and toss the tofu with the Patak’s curry paste, Garam Masala, cumin and paprika. Marinate in the fridge overnight.
• Sauté the tofu and all the spices at medium heat in a few Tbsp of oil for ~15 mins until almost all the moisture is gone. This helps the spices permeate the tofu
• Add the coconut milk, tomato paste and simmer for at least 20 mins (or an hour if you have the time)
• Serve with basmati rice and naan

Mary Ellen's Grain-free Granola
Author: Samantha B. Johnson Serves: 8

Dry ingredients:
1 cup Almonds (use a Cuisinart to break these up into bits)
3⁄4 cup Pecans (use the Cuisinart on these too)
3⁄4 cup Walnuts (bits)
1⁄2 cup Pumpkin seeds
1⁄2 cup Raisins
1⁄4 cup Dried Bananas (chop these up into small pieces)
1⁄4 cup Sunflower seeds
1⁄4 cup Almond meal
2 1⁄2 tsp Cinnamon
1⁄2 cup Shredded coconut
1⁄2 tsp salt

Wet ingredients:
1⁄4 cup Coconut oil (warmed)
1⁄4 cup Honey
2 tsp Vanilla extract
1 tsp Almond extract (optional)

Instructions
1. Mix dry ingredients.
2. Mix wet ingredients and then combine with dry ingredients.
3. Bake on parchment paper at 300 degrees for approx. 40mins; turn after 20 mins; turn again after another 10 mins. Allow to cool before storing in an airtight container.
Recipe by SIBO Diet Recipes at
http://sibodietrecipes.com/mary-ellens-grain-free-granola/
Everyday Props - Homestyle

How can you use what you already have at home as a "prop" to assist you in your yoga practice? Our Teachers have some suggestions:

Below, Krisna is showing Virabhadrasana 2 (Warrior 2) at a pony wall, which is acting as her built-in-trestler!
Janice is using her dining table for support in Ardha Uttanasana
Janice is using the wall/corner for better alignment and chest opening in Trikonasana (Triangle Pose)
Below, a chair and wall is perfect for a supported Urdhva Mukha Svanasana (Upward Facing Dog)
Thanks, Snoopy!
Address: 1272 St. Paul Street Kelowna, BC, 
Canada V1Y 2C9
Phone: 250-862-4906