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 September 2013  



Each day the news seems to bring more and more disturbing reports of upheaval and violence at home and abroad. Just as we begin to despair of any sense of peace, Fall Equinox arrives and with it Global Mala. Global Mala gathers the international community to unite the world's consciousness and action through yoga, typically 108 Sun Salutations. You can join a local Global Mala in St. Louis next weekend.

Welcome Sarah Smith and Daniel Sheets to our Be Well Now family! Sarah and Daniel, both licensed massage therapists, are available for evening and weekend appointments.

CranialSacral Therapy with Katie Roach is also available.

If traveling is in your future, read how you can find a yoga studio just about anywhere in the world.

Wondering if you should sign up for the 2014 Yoga Teacher Training with Jaime Sanchez next spring? You can get your questions answered next month when we talk to a current student. If you have a specific question about the workshop, send us an email and we'll find out the answer for you.  
We offer a wide variety of classes and times. Check out our calendar to find something that fits into your schedule or a service to give you a pick-me-up.




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


Feature Article


 featurearticle 108 Sun Salutations for Peace

Yogis in more than 50 countries will join together for the 2013 Global Mala for Peace, honoring the morning sun 108 times.

Traditionally, the ritual of 108 sun salutations is done at the turning of each season, for celebration or coming together to support a cause or purpose - in this case, in conjunction with the United Nations' International Peace Day.

Now in its seventh year and created by Shiva Rea, Global Mala unites the global yoga community, inspiring it to form a "mala around the earth" through collective practices based upon the sacred cycle of 108.

The number 108 has a variety of spiritual, historical, scientific, mathematical, and symbolic meanings. Most significantly, there are 108 beads on a Tibetan mala (rosary). One favorite interpretation of 108 is:
1= Yourself, your singular nature
0= Emptiness of the mind (inside the circle) or completeness of the practice (the circular line)
8= Infinity/Eternity

Centers and groups are encouraged to offer their form of a Yoga Mala according to their yoga tradition and inspiration, for instance:
  • 108 Sun Salutations (or variations of 27, 56)
  • 108 rounds of mantra such as the Gayatri or Maha Mrityanjaya
  • 108 rounds of a kriya
  • 108 minutes of meditation, kirtan or movement meditation
Global Mala Yoga for Peace events can be dedicated to practice or to practice and seva - service by integrating local action, and raising funds for the organization of their choice.

Could YOU do 108 Sun Salutations? Isabelle Casey wasn't sure she could either. You can read her about her experience here.



  secondarticleHappy Yoga Trails to you!

Planning a trip? You're never too far from a yoga studio no matter where in the world the road (or plane) takes you. Whether you're going to Rio Grande, Texas or Rio Grande do Sul, Brazil, you can find the nearest studio through YogaTrail.

YogaTrail is a worldwide directory and the brainchild of Alex and Alex Klein of Chiang Mai, Thailand. The husband-wife team came up with the idea after their own disappointing experiences during their travels. Neither are teachers or authorities on any particular yoga style. In their words, they're just "two people who love yoga."

yoga-studio.jpg Just type in a city or zip code in the search box. You can search for studios, teachers, retreats, teacher training (how about getting certified in Casperia, Italy?) and short-term events such as a workshop on maintaining wellness through the winter months. Further refine your search by yoga style and practitioner level of experience in the columns along the right side of
their page.

The site contains detailed teacher profiles as well as thousands of reviews and ratings on teachers, studios, yoga retreats - even teacher training centers.

With YogaTrail, you can find your yoga wherever you go and be assured you'll have a pleasant experience.


Asana Zone


asanazoneSun Salutation     
Surya Namaskara 
Namaskar stems from namas = to bow to or to adore
Sun Salutation is a core asana practiced by millions daily. Each Sun Salutation begins and ends with the joined-hands mudra touched to the heart. A dynamic sequence, it's a great workout for the whole body. It also relaxes the mind, leading to meditation.

These are basic postures in Sun Salutation A. Sun Salutation B includes a lunge between Uttanasana and Plank.  Follow your breath as you perform them slowly and mindfully:
  • Tadasana (Mountain Pose)
  • Urdhva Hastasana (Upward Salute)
  • Uttanasana (Standing Forward Bend)
  • Plank Pose
  • Chaturanga Dandasana (Four-Limbed Staff Pose)
  • Urdhva Mukha Svanasana (Upward-Facing Dog Pose)
  • Adho Mukha Svanasana (Downward-Facing Dog Pose)  
How to do it:

     1.    Stand at the front of your yoga mat in Tadasana with your weight evenly distributed over both feet, hands together at your heart. Find your center.
    2.    Inhale, stretching your arms to your sides, then overhead in Urdhva Hastasana. Look up and keep your ears close to your arms.
    3.    Exhale, swan dive into a forward fold, keeping your legs engaged and touching your feet with your hands.
    4.    Inhale, lengthening your spine forward into Ardha Uttanasana. Your fingertips can stay on the floor or you can place them on your shins. Lift your gaze.
    5.    Exhale and step your feet behind you in Plank Pose. Don't forget to keep your wrists aligned with your shoulders. Your feet should be hip distance apart.
    6.    Inhale.
    7.    Exhale and Chaturanga to the floor. Keep your legs straight and push back into your heels.
    8.    Inhale, pushing your chest forward in Urdhva Mukha Svanasana. Lengthen your spine.
    9.    Exhale back into Uttanasana.
    10.    Inhale, reaching your arms wide to your sides and coming back to a stand while keeping your back flat, not rounded through the shoulders. Continue lifting your arms overhead into Urdhva Hastasana.
    11.    Exhale, return to Tadasana, drawing your hands together at your heart center.   

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 Namast� 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
108 Sun Saluations
Happy (Yoga) Trails
Asana Zone
Local Global Mala
Substitute Teachers
CranioSacral Therapy
Massages Every Day!
List of classes

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Quick Links

Our schedule of classes

Our services
jaimesanchezLocal Global Mala 
Yogis of all levels will gather at 9 a.m. Sunday, September 22, in front of the Forest Park Visitors Center for the 2013 Global Mala Yoga for Peace.

Instructor Joe Kaufman, accompanied by flute player Jim Mayhew, will lead yoga practitioners in a moving meditation of 108 sun salutations at this free event.

To continue a peaceful effort, please "pay it forward" by donating your time or money to a cause that is meaningful to you. 


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 Be Well Now at 462-3900.

yogaclassCranioSacral Therapy Takes a Whole Body Approach


Katie Roach now offers CranioSacral Therapy.

CranioSacral Therapy is a gentle, light-touch modality that evaluates and enhances the craniosacral system, the environment where the brain and spinal cord function.

By releasing fascial and soft-tissue restrictions through a whole body approach, the central nervous system's function improves and this provides the opportunity for the body to self-correct.

CranioSacral Therapy has shown positive results with many medical conditions including migraines, fibromyalgia, TMJ syndrome, neck and back pain and stress related problems.

Sessions are 60 minutes in length and cost $50.

Now you can schedule a massage any day of the week or any evening!

With the addition of Daniel Sheets and Sarah Smith to our staff, we're now able to offer massage services seven days a week.

Call 462-3900 to schedule your appointment.


 ourclasses Our classes
please check the website calendar to confirm class times   
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   
5:45-6:45 pm
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

Intro to Yang Tai Chi 
5:30-6:30 p.m.
Intro to Chen Style Tai Chi
6:30-7:30 pm
Advanced Chen Style
7:30-8:30 pm  
Intro to Chen Style
10-11:00 am  
Advanced Chen Style
11:00 am-12:00 pm    
7-8:30 pm
8:30-9:30 pm