References

Tea Time!
Do yourself a favor: Drink the right tea in winter and you'll warm up body and soul and
get your prana (vital energy) flowing.
Morning: Warm, spicy herbs with bitter and astringent secondary flavors are best for
early in the day. Chai is a good choice, as is tulsi mixed with ginger and green or black
tea. If you're congested, try ginger tea with lemon, raw honey, and 1/2 teaspoon of
cayenne.
Midday: Choose cool herbs with a sweet taste and bitter and astringent secondary
tones. If you're cold or weak, drink ginger or tulsi tea. Lemon is a wonderful digestive
tea; add mint if you feel irritable or overheated, and drink at room temperature. For a
scratchy throat, try licorice tea.
Late Afternoon, Early Evening: Drink teas with sweet, sour, or salty flavors. Skip
stimulants. Yogi Tea, or "Vata Tea," which includes licorice and a small dose of ginger
and cardamom is beneficial. Other options: tulsi/Gotu Kola (a cooling herb) tea with raw
honey, hot almond milk with a pinch of nutmeg, or miso (made from fermented soybean).
Bedtime: Try tulsi or chamomile, two soothing teas that will calm you down before
sleep.
yogajournal.com

Blossom, S. (n.d.). Tea Season. Yoga Journal. Retrieved from http://www.yogajournal.

com/health/1614
Brue, A. (2010). Warming winter smoothies. Well + Good. Retrieved from http://www.
wellandgoodnyc.com/2010/11/05/warming-winter-smoothies/
Choudhury, B. (n.d.). Bikram yoga 26 postures. Retrieved from http://www.bikramyoga.
com/BikramYoga/TwentySixPostures.php
Kent, N. (n.d.). How does body, mind and soul fit together? Retrieved from http://www.
my-holistic-healing.com/body-mind-and-soul.html
Created by: Jelena Mandich
PCM 170

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Keep your hands clean but don't

over wash (to the point where your
skin is chapped and red). Do not use
antibacterial washes, as they kill good
bacteria along with the bad.
Get outside and enjoy the sun; soak up
that Vitamin D, even when it is cold.
Vitamin D is a vital nutrient for the
body and almost everyone is deficient.
Vitamin D is very

Body

Mind

The body, our outer shell, is a product of both the

The mind is the interactive mechanism bemind and soul and how it is cared for on
tween the body and soul. The mind registers
a daily basis. The bodys magic
and filters emotion (the language of
formula for survival - sleep,
the soul) and registers nerve imDiet
ep
diet, environment and
e
pulses generated by the body.
l
Lis S
exercise - can be used
The degree of communiSelf-Aw
areness
ten
to prolong life or
cation between the body
Int to y
uit
shorten it. You can
Love
ion our
and mind, and the soul
Wisdom
learn and apply
and mind depends on
Universal Service
ways to sustain
your ablity to manipulate
and energize your
your mind to work for
SOUL
bre
body - its your
you. When the mind is
ath
choice.
functioning as intended,
it is self-aware, focused
MIND
and quiet as required. So the
mind has two choices: to block
BODY
out sensation or to listen to it. If the
mind is smart, it listens.

ise

timeswellness.com

a a a
Meaning behind MB&S

erc
Ex

Benefits: Induces body heat, thus countering cold.

Caution: Avoid if you suffer from high blood pressure or
migraines.

A seasonal yoga guide to connect the three

2013 Winter preparation on & off the mat

In this seasons issue, look within & you will find...

Warm up with MB&S Practice of the season: Bikram Yoga
Affirmations to warm up your soul
Tea season is here. Cheers!
Nourishing food to warm your body

Add some heat-inducing pranayama to your schedule

a
4

ent

By: Jelena Mandich

&

Mind
Body Soul

nm

Stay away from: candy, cake, soda pop,

cookies, etc. (sugar decreases immune
system function. Do you think this
might be one of the reasons you get
sick around the holidays?)
Decide to let go of unnecessary stress
and worry.
Limit or eliminate: bread, pasta, wheat
based cereals, milk products, fruit
juices
Eat more: fresh vegetables, beef, lamb,
fish, chicken, etc. Coconut oil, clarified butter, sea salt (pink salt), garlic,
ginger, onions, fresh lemon juice in
water, turmeric, etc.
Get your rest: shoot for 7-8 hours per
night. Sleep before midnight is better
than sleep after midnight.
Exercise: Walking one mile in under
14 minutes every day is a good start,
dont forget to pump those arms.

Follow these simple reminders and avoid

coming down with the flu this season.

Sit comfortably, back straight and breathing normally.

Form the pranayam mudra with the right hand.
Close your left nostril with your ring and little fingers and
exhale slowly through the right.
Now, breathe in deep with the right.
When your lungs are filled to capacity, close the right
nostril with your thumb, hold for some time then lift your
ring and little fingers the left nostril and exhale slowly.
This completes one round.

important for the immune system

and has been found to be very
effective at preventing the flu and
even cancer! We don't get so much
sun this time of year and vitamin D
levels in our body tend to plummet.

En
viro

I was caught off guard a couple weeks ago

and got sick because I was not doing all the
right things.

Suryabhedi Pranayam

Lis
te
n
Qu
t
b
iet od o y
y ou

I believe the best way to prevent the flu

is to stay healthy. Now is the time to get
started! Here are several things that work
for me.

Po
stu
re

Winter tricks and tips from the editor

Follow simple solutions to build a strong immune system Flu season is here, but dont stress! - Tips from the editor.
Keep an eye out for the next issue which will feature
ways to transition your Mind, Body, & Soul to leap
into spring!

Volume 1: Issue 1

Soul

The soul is ultimately responsible for giving the body its life force. In subtle ways,
it guides and directs our behaviour and
actions in the physical form. When the
soul chooses to leave the physical body,
the body perishes. The soul is driven by
wisdom, love and universal service.

For a peaceful state

of being, allow your
Mind, Body, and
Soul to work together

MB&S Practice of the season:

Bikram Yoga
Bikram Yoga's twenty-six posture
exercises systematically move
fresh, oxygenated blood to one
hundred percent of your body,
to each organ and fiber, restoring
all systems to healthy working
order, just as Nature intended.
Proper weight, muscle tone,
vibrant good health, and a sense
of well being will automatically
follow. Bikram's Beginning Yoga
Class is a twenty-six asana series
designed to scientifically warm
and stretch muscles, ligaments
and tendons, in the order in
which they should be stretched.
Page 2 lists the 26 hatha yoga
postures and their benefits.

You can fully enjoy the benefits

of this Yoga series only in the
Bikrams approved Studios. These
Bikram Yoga Studios are situated
throughout the world. These
studios are built in such a way
that you always get the proper
heating (105F) which help you
to do your postures optimally. Bikram calls these studios
as Torture Chambers. Only
Bikram certified Teachers can
teach class in these studios. Thus
you always learn the pure, clean
and original Bikram Yoga.
(http://www.bikramyoga.com)

Continued on pg. 2...

Bikram's 26 Postures
Bikramyoga.com

Bikram Yoga:

MB&S practice of the season will surely warm you up

Standing Deep Breathing Pranayama

Helps prevent respiratory problems such as bronchitis, emphysema and shortness of breath.
Half-Moon Pose
Strengthens every muscle in the body's core. Increases the flexibility of the spine promotes proper
kidney function; and helps to cure enlargement of
the liver and spleen.
Awkward Pose
This pose will tone and shape your legs. It heals
chronically cold feet.
It also helps relieve rheumatism and arthritis in
the legs, and helps to cure slipped discs and other
problems in the lower spine.
Eagle Pose
Opens up the 14 largest joints in the skeletal system.
Also supplies fresh blood to the reproductive system
and sex organs, plus the kidneys, which increases sexual vitality and helps clear up reproductive
problems.
Standing Head-to-Knee
improves flexibility of the sciatic nerves and
strengthens the hamstrings and leg muscles. Helps
to squeeze and flush out the gall bladder, pancreas
and spleen, as well as the uterus and overies.

Tree Pose
Improves posture and balance and increses the flexibility of the ankles and knees as well as the hip joints.

Head to Knee Pose and Stretching Pose

It is excellent for the immune and lymphatic
systems, increases circulation to the liver,
pancreas, thyroid, thymus and intestines.

Dead Body Pose

facilitates powerful blood flow, then lets circulation return to normal, creating internal cleansing and greatly
magnifying the benefits of the postures that precede it.

Spine-Twisting Pose
This is the only posture that twists the
spine from top to bottom, which increases
circulation to all the spinal nerves, veins, and
tissues, and improves the elasticity of the
spine.

Wind-Removing Pose
Compresses and massages the ascending colon and
descending colon. It strengthens the arms, prevents flatulence, improves hip flexibility, and firms the abdomen
and thighs.

Blowing in Firm Pose

It improves digestion and circulation, and
increases the elasticity of the lungs with
every forceful exhale. It also strengthens the
abdominal organs and increases circulation
to them.

Sit up

Works the muscles, ligaments and tendons of the

legs and improves circulation, stretches the spine and
incrases flexibility.

Cobra Pose
Strengthens the lumber spine, relieving pain and combating slipped or herniated discs, scoliosis and arthritis
in that region.

Balancing Stick
The forward tilt of your torso sends high-speed
blood pouring into the heart and brain cleaning
out the veins and all the arteries, strengthening the
heart muscle.

Locust Pose
Strengthens the upper spine, and the uncomfortable
stretching of the arms can actually relieve tennis elbow.
Can also help with varicose veins in the legs.

Standing Separate Leg-Stretching Pose

Massages the internal abdominal organs and the
small and large intestines, and gives you added
flexibility in the pelvis, ankles, hip joints and in the
last five vertebrae of the spine.

Full Locust Pose

Increases strength in the middle spine; it is good for scoliosis, kyphosis, spondylosis and slipped discs.

Standing Separate Leg Head to Knee Pose

Trims the abdomen, waistline, hips, buttocks and
thighs. It massages and compresses the thyroid
gland, which helps to regulate the metabolism and
the immune system.

Camel Pose
Creates maximum compression of the spine,
which stimulates the nervous system. also
improves flexibility of the neck and spine,
relieves backache, and helps degenerative
spinal problems.

Toe Stand
Strengthens the knees and is therapeutic for rheumatism of the knees, ankles, and feet. Opens up the knee
and hip joints, and helps cure hemorrhoid problems.

Standing Bow
It develops balance, increases the size and elasticity
of the rib cage, firms the abdominal wall and upper
thighs.

Triangle Pose
Flexing and strengthening the last five vertebrae in
this posture can alleviate crooked spines, as well as
rheumatism and lower back pain.

Half Tortoise Pose

Great for tense necks and shoulders. Increases blood flow to the brain, which enhances
memory and mental clarity.

Why the Heat?

Yoga changes the construction of the

body from the inside out, from bones
to skin and from fingertips to toes.
So before you change it, you have to
heat it up to soften it, because a warm
body is a flexible body. Then you can
reshape the body any way you want.
Hatha Yoga flushes away the waste
products, the toxins of all the glands
and organs of your body. It provides a
natural irrigation of the body through
the circulatory system, with the help
of the respiratory system. It brings
nourishments to every cell of your
body so that each one can perform its
function and keep your body healthy.
Bikram Yoga also employs heat to
further that cleaning process: When
you sweat, impurities are flushed out
of the body through the skin.

Bow Pose
Aids digestion, fights constipation, and combats bronchitis and diabetes while improving the functioning
of the large and small intestines, the liver, kidneys and
spleen.
Fixed Firm Pose
Strengthens and improves the flexibility of the lower
spine, hips, knees and ankle joints.

a a a

Continued on pg 3...

Bikramyoga.com

Mindful Affirmations

"It's Never too late, It's never too bad, and

you're never too old or too sick to start from
scratch again." Bikramyoga.com
"I respect my body. I love my body. I lack nothing. I am whole, perfect, and complete. All is
well." Culinarykarma.net
I trust in the universe, so I trust in myself.
Every choice I make is necessary, and a step
towards further enlightenment. Culinarykarma.net

Eat for warmth and nourishment

The weather is getting colder and you no longer have that burst of summer energy. The
shorter days and chilly weather are motivation to hibernate until the spring. Low energy
and fear of getting sick are normal around this time of year, but that's no reason to succumb to this cold season. What you put in your body has a direct affect on your health,
and your mood. Curry dishes are a favorite staple for the winter blues; they are delicious
and healthy! They will give you that energy boost you are looking for and the ingredients
in curries have antibacterial properties that fight lurking sicknesses that are common at
this time of year. Curry usually contains turmeric, cumin, allspice, cardamon, ginger, garlic, and capsicum.

You don't have to pass up your daily smoothie just because it's cold out. Try this
warming winter smoothie, recipe below (right). It's packed with nutritionally rich ingredients to give you the power you need to charge through your day.
Blend the following ingredients:
8 ounces of milkrice, hemp, oat, or almond milk
3 raw cacao beans (high in antioxidants and will give you stamina and
energy on cold days)
of a whole star of anise
1 teaspoon of chia seeds (potent source of Omega 3 fatty acids, fiber, and
they expand in the stomach, keeping you full for hours)
1 teaspoon of bee pollen
1 teaspoon of sesame seeds (black and/or white.
Theyre high in calcium and add creaminess)
1 teaspoon organic vanilla extract (or 1/8" of a stalk)
Pinch of cayenne
Raw honey to taste (a potent whole food, raw honey is
an anti-inflammatory plus an immune system booster)

Green chili paste stewed with coconut milk,

eggplant, bamboo shoot, bell pepper and basil
leaves.
~Lovely Thai located in Grayslake, Illinois
Photo by: Jelena Mandich

wellandgoodnyc.com