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 June 2013  



Summer has arrived! After a long and wet spring, it looks like we're finally getting typical summer weather - hot and muggy.


Take care of summer skin and prevent breakouts with a facial or peel. Kendelle Pelot is offering $10 off of any facial, peel or waxing! Have a wedding or other special occasion coming up? Kendelle specializes in air-brush make-up to give you that perfect, smudge-free look. Give her a call at 462-3900 to talk to her about your skin-care needs.

Are you experiencing pain from a medical problem? Consider acupuncture for relief. Dr. Jaime Sanchez is accepting appointments for the treatment of immune and respiratory disorders, weight gain and more. See the side column for available days and times.

Yoga is the yin to athletics yang, with each having its own health benefits. Sage Rountree's book, A Runner's Guide to Yoga, is perfect for finding the balance between the two.

Feel the power with Warrior II! Maybe it's the assertive stance that imparts confidence and strength, but in this month's asana, we feel like we can take on the world.

You'll practice Warrior II and dozens of other yoga poses in one of our many classes. Check out our schedule here for a time that fits your schedule.

Look ahead to 2014 and plan to join us for our next teacher training course. Taught by world-renowned teacher, Dr. Jamie Sanchez, this 200-hour course leads to certification. Teacher training is for anyone interested in deepening their practice, not just those interested who want to teach. Training is one weekend a month for 10 months starting in February 2014; exact dates will be announced later. Call Olivia or Theresa if you're interested or would like more information.

We offer a wide variety of classes - including tai chi, tang soo do, and capoiera - 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 Yoga for Runners

If you're a runner, you know how important it is to have muscles that are flexible. Tight muscles can lead to being sidelined by an injury.

Yoga keeps muscles limber while strengthening them. Holding a pose gently stretches muscles, yet the poses are isometric exercises as well. As muscles are strengthened and stretched, they help with overall joint health and stability.

Participants of endurance sports such as long-distance running frequently need to learn to balance the "need for speed" with the need for rest. This is where yoga comes in.

"Running and yoga go together like yang and yin . . . each hold space for the other at their core," says Sage Rountree in her book The Runner's Guide to Yoga. Yoga improves a runner's efficiency and power while teaching (or reinforcing) intention and breath.

A columnist for Runner's World and a registered yoga teacher, Sage Rountree book treats common problem areas to make runners stronger and more resistant to injury through a regular yoga practice. The book offers poses for strength and flexibility and poses that prevent and correct overuse injuries, such as Warrior II. Rountree concludes the book with pre- and post-run sequences.

Breathing and meditation exercises also are included. Being aware of their breath, how it shifts with different paces and whether it's originating from higher or lower in their chest helps runners find their baseline. They'll be able to return to this foundation when they find their breathing off track during a race.

Anyone who has practiced meditation knows its calms the monkey-chatter in our heads and teaches us to be focused. We all experience self-doubt and self-criticism. Runners benefit from tuning out and turning off the voices in our heads and staying focused on their breath and form, improving their runs overall.

Yoga is about balance and Rountree's book for runners shows them how to keep balanced within their bodies and in their minds.



Any man can be a father
but it takes someone special to be a dad 


Asana Zone

Warrior 2

asanazoneWarrior II      
Virabhadrasana II 
 Virabhadra = the name of a fierce warrior, an incarnation of Shiva 

Virabhadrasana II is a beginner's pose but the feeling of power and strength that comes from it is appropriate for all. A standing pose, Warrior II helps improve balance and posture.

How to do it
  1. Stand in Tadasana. Exhale as you step back three or four feet with your left foot. Turn your left foot 90 degrees; your right foot should be slightly turned to the right. Your right heel should be perpendicular to your left instep.
  2. Turn your hips out to the left and tighten your thighs, feeling the center of the right kneecap move in line with the center of the right ankle.
  3. nhale, raising your arms parallel to the floor over your thighs, palms facing the floor. Widen your shoulder blades.  
  4. As you exhale, bend the right knee forward over your right heel. The right shin should be perpendicular to the floor.  You should be able to see your right big toe and inner edge of your right foot.
  5. Maintain even grounding through your right foot.  Apply slightly more pressure in your right heel rather than the toes; this will keep your right knee more stable.
  6. Turn your head to gaze out over your right hand. Breathe slowly and stay here for 30 seconds to one minute.
  7. To exit, inhale and straighten your right leg.  Exhale and lower your arms.
  8. Repeat the pose, reversing feet positions and holding for the same amount of time.



  • Keep your torso stacked over your hips
  • Tighten your abs to help keep your balance



  • Turn your head to look over the front hand if you have neck problems. Continue to look straight ahead with both sides of the neck lengthened evenly
  • Overextend your knee past your  
  • Arch your back; keep your tailbone tucked
  • Lean your torso; keep it stacked over your pelvis  


  • Opens the hips and chest
  • Strengthens and stretches the legs and ankles
  • Increases stamina and endurance
  • Relieves backaches, especially through second trimester of pregnancy
  • Improves balance, concentration and core awareness

  • Diarrhea
  • High blood pressure
  • Medical conditions that affect balance


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
Yoga for Runners
Happy Fathers Day!
Asana Zone
Acupuncture appts.
Website updated!
Substitute Teachers
List of classes

Like us on Facebook

Quick Links

Our schedule of classes

Our services


jaimesanchezDr. Jaime Sanchez is taking acupuncture appointments on Tuesday, June 25 between 11 a.m. - 2 p.m. Overflow appointments will be scheduled for  Thursday, June 27, 11 a.m. - 2 p.m. Cost is $60.

quote"Yoga takes you into the present moment, the only place where life exists."

Author Unknown

websiteDid you notice we've redesigned our website? Tell us what you think of it! 
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.

 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