Rev. BWN logo
 April  2014 


Taking your yoga (or tai chi) practice outside can add another dimension to the experience. As an environmentalist, Rebecca Steiner is in her element out in nature. She's starting to schedule some of her classes outdoors and invites you to join her.

We'd like your feedback on classes, workshop ideas, our newsletter or anything else you'd like to share. Fill out one of the comment cards placed near the bench in our lobby and you could be the winner of a month of yoga classes. (Comments will be shared with staff anonymously).
If you've ever wanted to have a deeper understanding of a posture, you'll enjoy Vicky Delaney's "The Posture Project." This 90-minute workshop starts April 26 and will focus on three pre-determined postures each month for as long as there is interest in it. Read more here. 

When you move to the front of your mat, you can step or even "hop" forward. There's another way that can be challenging as well as graceful. Check out the video to see how it's done.   

Supported Shoulderstand is an inverted posture that strengthens the whole body. Try it here.

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 Steady in the Wind      

Scarves fluttered and chimes sang as a gusty wind blew across Piasa Harbor but Rebecca Steiner's Vrikasana held steady. Rebecca led three outdoor yoga classes at the harbor where craftsmen, musicians and environmentalists celebrated Earth Day on April 12.

Rebecca has an Environmental Science degree and has spent more than 15 years raising public awareness and educating people about the environment, particularly watershed and river issues. She served as Environmental Education Program Coordinator for the National Great Rivers Research and Education Center (NGRREC) in Alton and currently is Senior Advisor for Environmental Education and Outreach for The Horinko Group, a Washington, DC-based organization.

Rebecca has been practicing yoga on and off for 20 years. After back surgery for a double discectomy three years ago, she realized how important yoga was to her.

"A daily yoga practice was the best therapy for me, mentally, physically and emotionally. I regained mobility and strength and every week I was more hopeful that I would be able to return to an active lifestyle."

Last year she became a certified yoga instructor after completing the 200RYT course at Be Well Now. She is the studio's Yoga Coordinator and teaches five classes a week. She recently expanded her practice to teaching classes outside.

"I am more grounded and happier after I practice outside. In most parts of the world and through history, yoga has typically been practiced outdoors. We have such beautiful parks in our area so it seems natural to take my practice outside. I find it very inspiring, comforting and energizing and I want to share that with yoga students."

Rebecca will teach an 8 am and a10 am class Saturday, April 26 at Glazebrook Park in honor of Arbor Day.



item1Your Feedback Could Win You a Month of Yoga!

Dear Yoga Students,

I want to thank each and every one of you for growing with us the past few months on your own personal yoga journey. There have been a number of changes to our yoga program since the beginning of the year, including an increase in classes offered and special workshops such as Beginner's Yoga and Eginton Alignment.

As the weather continues to improve, we'll be revising a few class times to accommodate spring schedules. Please make sure you check our online calendar at and like us on Facebook so you don't miss any changes or last minute cancellations.

We have extended our Feedback promotion until April 30th. We invite you to write your comments and/or suggestions about our yoga teachers, programs, classes, newsletter, etc., on one of the index cards near our sign-in sheet. Put your name on the back and place it in the comment card box. Your comments, positive or negative, will be shared anonymously with our instructors, who continually strive to meet and exceed your needs so you can improve your practice.

All cards will be placed in a drawing and the winner will receive a "Free Month of Yoga Card" valued at $65. Winner will be announced on May 1!

Thank you in advance for your help; the comments and suggestions thus far have been very valuable.
Rebecca Steiner - Yoga Coordinator

videoPick Up and Jump Back! 

When your yoga teacher instructs you to come to the front of your mat from a posture such as Adho Mukha Svanasana (Downward Facing Dog), even inviting you to "hop" forward, do you? Maybe you're ready for the "picking up and jumping back" transition.

In this video, ashtanga yoga practitioner Paige Warthen discusses and demonstrates how to do this graceful but challenging move. Give it a try the next time you're in class or practice it at home.

 fourtharticleCelebrate Yoga, Music and Community

Planning to be in Colorado in June? If you'll be in the Boulder area, check out Hanuman Festival: A Celebration of Yoga, Music and Community. The 4-day fest features yoga classes and workshops, inspirational talks and music while providing an opportunity to be part of a community of like-minded people.

The festival is Thursday, June 12 - Sunday, June15. Click here for details on all the happenings - the classes, the music, the fun.


Asana Zone

Shoulderstand     shoulder stand
Salamba Sarvangasana
(Sah-LOM-bah Sar-van-GAHS-anna)
salamba = with support  sarva = all
anga = limb
Salamba Sarvangasana is an inverted pose that strengthens your entire body. It has many of the same benefits of the Headstand but the circulation is directed to your thyroid gland instead of the head.

Salamba Sarvangasana is considered an intermediate to advanced pose so if you haven't practiced this pose before, try Setu Bandha Sarvangasana (Bridge Pose) or the variation for beginners below first. If you're more advanced, you can move into Halasana (Plow Pose) from here.

The blueprint
The yogi rests on her shoulders, legs parallel and extended to the ceiling. The hands support the midback, the chin is away from the chest and the face is relaxed.

How to do it:
1. Lie on the floor with your knees bent and feet flat with your heels as close to your buttocks as possible, arms at your sides.

2.  Exhale, press your arms against the floor, and push your feet away from the floor, drawing your thighs into your front torso.Continue lifting, curling your pelvis and then your back torso away from the floor, so that your knees come toward your face.

3.Place your palms against your back. Raise your pelvis so that your torso is perpendicular to the floor. Walk your hands up your back.

4. Inhale and lift your bent knees toward the ceiling, bringing your thighs in line with your torso and pressing your tailbone toward your pubis. Inhale again and straighten the knees, pressing the heels up toward the ceiling.

From this position, check your alignment:

  • legs, pelvis and torso should be parallel
  •  chest should be lifted
  •  shoulders and upper arms are actively pressed into the floor

  • Don't:
  • let your legs relax and splay
  • tuck your chin against your chest. There should be about a two-finger-width space between your chin and chest.
  • spread your elbows wider than your shoulders   
5.To come out of the pose, exhale, bending your knees into your torso and rolling your back slowly and carefully onto the floor, one vertebra at a time. Keep the back of your head on the floor and don't arch your back.

  •  Relieve stress and mild depression
  •  Relieves allergies
  •  Stimulate thyroid and abdominal organs
  •  Calms nervous system
  •  Increases circulation
  •  Promotes mindfulness
  •  Improves digestion
  •  Reduces fatigue and alleviates insomnia
  • High blood pressure
  • Menstruation
  • Migraine or tension headache
  • Neck or shoulder problems
  • Diarrhea
Beginner's tips and modifications

Use a wall to prepare for Salamba Sarvangasana. Sit sideways, as close as possible, next to a wall. Exhale, swinging your shoulders down and your legs up onto the wall. Make sure your chin isn't tucked into your chest. Breathe.


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
Some of the classes and services we offer:

* Reiki
* Massages (weekends and evenings, too!)
* Skin care 
...and more!

secondsidebarPosture Project

This 90-minute class led by Vicky Delaney will focus on three postures each month.

Familiar postures will be deconstructed in order to analyze the small details, then are reconstructed from the ground up.

This analysis helps students refine the postures and to correctly develop those that are new to them. Handout materials will be provided each month.

April's postures will be:
Virabhadrasana I-Warrior I

Parsva Uttanasana - Runner's Stretch

Chandrasana - Crescent Moon

Start Date: Sat. April 26 Time: 12:30-2:00 p.m. Cost: $15/month 
To insist on a spiritual practice that served you in the past is to carry the raft on your back after you have crossed the river.

 ~ Buddha

jaimesanchezMindful Eating   Checklist
*  Am I sitting?

*  Eating fast or slow?

*  Mindlessly munching or noticing each bite?

*  Asking "How hungry am I?" on a scale of 1-10

*  Multitasking or truly focused on my meal?

*  Rumbling stomach or bored, stressed, tired, anxious, etc.? 


 ourclasses Our staff 

Samantha Burton
Amy Clary
Vicky Delaney
Shannon Dunham
Theresa Franklin
Maureen Meyers
Rebecca Steiner

Theresa Franklin
Olivia Kelly
Katie Roach
Daniel Sheets
Sarah Smith

Kendelle Pelot

Jerry Whitten

Matt Hawkin

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

12:30-1:30 pm Hot Yoga 
8:00-9:00 am
12:05-12:50 pm Lunch Hour Yoga  
9:00-10:00 am 
5:45-6:45 pm Hot Yoga (limited class size) 

8:00-9:00 am
12:05-12:50pm Lunch
Hour Yoga   
5:45-6:45 pm
9:00-10:00 am 
5:45-6:45 pm (Hot Yoga) 


9:00-10:00 am 
12:05-12:50 pm Lunch Hour Yoga   
8:30-9:30 am Beginners Yoga
10-11 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

Adv. Chen Style Tai Chi -
7:30-8:30 pm
8:30-9:30 pm