Kids Yoga Workshop at Mona’s Tutoring

Here are some photos from a successful Kids Yoga workshop Yoga4U held at Mona’s tutoring! Yoga encourages children to meet their own personal challenges with compassion, and discover ways to calm their minds and build their mental and physical strength! This workshop we held had a great turnout, in which children of all ages attended! We practiced a 1 hour Gentle Yoga Class including some Pranayama (Breathing Exercise), Stretching & Balancing Yoga Poses & Meditation.  

The Transformation of Yoga in Western Culture

This September “Canadian Yogi” is focusing on how yoga is being transformed as its popularity grows in the West. I have also put my inputs and shared my thoughts about my experience and beliefs regarding the transformation of yoga as a whole in western culture. I go in depth about the different extensions of yoga such as animal yoga, substance yoga, hot yoga etc… and shared some of my opinions and concerns regarding the growing popularity of these practices. 🧘🏽‍♀️🙏🏽 Often, the question raised is how far these new streams can depart from traditional practice and still remain yoga. Read on to see what all authors have to say and to spark your own thoughts on the changes we’re seeing.

Yoga Classes for Seniors

Yoga4U at Brampton Soccer Centre every Wednesday 11:00 am – 12:00 pm – Free Yoga Classes for Senior Citizens organized by GIDSS Canada.

GIDSS is a Canadian Charity working for the benefit of seniors, youth, women and newcomers – believes in Truth, Nonviolence and working to build a healthy, safe and prosperous Canada. It has been working in Collaboration with Government of Canada, Government of Ontario, City of Brampton and many business and nonprofit organizations. Special thanks to the Government of Canada and City of Brampton for the support.

These classes are designed to improve strength, flexibility and overall mobility. In this class you will have option for chair yoga as well which will help keep everyone safe and supported. Seniors yoga is very important for flexibility and to maintain mobility. Different asana’s benefit gut health, strengthen spine and exercise breathing through pranayama.


Your daily ritual may involve getting up to an alarm, rushing to shower, dress and eat and then rushing to work. For a change, begin your day with the sunrise, Mother Nature’s daily expression of hope and celebration of new beginnings.

You may already getting up early enough to see the sunrise, but chances are you are busy getting ready for work. If so, try this meditation on the weekend.

Begin your day around 5:00 am. Greet the first light with prayer and meditation. Greeting the dawn is a wonderful way to begin your day – in sync with the rhythms of nature and in touch with your spirit.

Outdoor Meditation At Sunrise

Find a spot facing east and take your seat just before sunrise. Take a few deep breaths and settle into a comfortable position. Bring your attention to the sounds of the birds, the earth below you and the sky above. Feel your own energy and be conscious that you are beautiful, you are unique.

As the sky lightens in the east and the night gives way to day, let go of yesterday. Greet the morning with tenderness and feel towards yourself and others. Acknowledge your past and celebrate a new beginning.

Sit in quiet contemplation until you are ready to start the day.

How tight hips related to our emotions and how to release the tension from our body:

One of the greatest reasons of practicing yoga is that it connects us with our mind,  body and soul. 

In my yoga class, I see many students with the tight hips. With the proper yoga sequence, poses and regular practice, you can release the tightness. 

But the real problem is not our body, it’s our mind. We have a tendency of holding everything inside. We do not let things go that easily. Whether it’s physical things, emotions or grudges – we don’t let go. And it will eventually reflect on our body. 

When you find you have tight hips, that means you hold your emotions inside and you don’t let old things go. Our body is our temple. It’s our responsibility to clean our home and the same way we have to clean our body as well as clear our mind. It is so that our soul can reside in peacefully. If you see clutter in the house and if you don’t do anything to clear that clutter, you will find dust eventually. Same way if we keep grudges inside our mind, eventually there will be clutter of so many negative thoughts and emotions which can turn into tumour. 

So now the real question is how to work on this old pattern of holding emotions/grudges inside. Grab a person you see next time, tell him/her how you feel for him/her. Untie the knot without thinking of the consequences. And if the person is out of your reach, remember this person, bring him in your awareness and pray for this person to be happy, healthy and then let this person go. This is a process of letting things go from your mind from your awareness. 

We should do whatever is in our hand or in our reach to be happy and healthy. Health is not only related to the body but the biggest part is our mind our emotions.

As per Sadhguru, past is your memory, tomorrow is ur imagination or expectation, present is the real so be in this moment live in this moment.

It’s never late to start something good. 😀👍

Inverted Yogasanas

Inverted Asanas reverse the action of gravity on the body. It is refreshing and revitalizing. Inverted Asanas, improve health, reduce anxiety and stress, and increase self confidence. They also increase mental power, concentration and the capacity to sustain large workloads without strain. When we go upside down, the world appears to be inverted. The brain is flushed with nourishing blood, the mind clears, the nerves quiet down, and everything seems to become more still yet awake, offering a graceful invitation to meditation.

Inverted Yoga Poses for Beginner

Improve Circulation: Inverted Asanas encourage blood to flow to the brain, nourishing the neurones and flushing out toxins. This process nourishes the cells of the whole human organism.

Improve Balance: When you find balance in inverted asanas, will help bring balance into your life off the mat as well. Holding an inversion requires patience, practice, and being present in the moment. These all qualities will bring balance in your body and eventually in your life.

Increase Core Strength: In order to stay balanced in an inversion, you must rely on upper body strength. To hold the poses, the core muscles must be engaged while the arm muscles work their very hardest.

Increase Immunity & Energy: While the body is in an inverted asana, the breath becomes slow and deep, maximizing the exchange of carbon dioxide and oxygen, and generally encouraging correct respiration. Also, the abdominal organs receives a powerful massage, helping them to perform their functions more efficiently. When blood rushes to the brain, it stimulating and invigorating the entire body. This rush of blood gives the body an energy boost and also increases alertness and focus. 

Bring Relaxation: The parasympathetic nervous system is activated in inverted postures, which helps calm the body and mind and give you a sense of balance and peace.

Contra-indications: People with heart conditions, high bp, back conditions, arteriosclerosis, glaucoma, an active ear infection or any other disease of the brain, cervical problems, pregnancy and menstruation should not practice Inverted Asanas.

What to eat before and after a Yoga class

What Should You Eat Before And After Yoga?

Yoga And Diet:

If you want to succeed in your yoga practice, you need to fuel your body with the proper nutrients. Yoga will give you overall body strength, but without protein, your muscles will not develop and you will feel weak throughout your practice and daily life. 

 What To Eat Before a Yoga Class

  • If you are attending an evening class, eat a small snack 60-90 minutes before class. Make sure you’ve eaten throughout the day, but this small snack will sustain you and give you the energy you need to push through after a long day. 
  • If you are going to a morning class, eat half a banana or a handful of berries at least 30+ minutes prior. If you are looking for a quick and easy pre-yoga breakfast, a protein shake is a good option or drink a glass of almond milk or juice to give you some sugar and calories for energy.
  • Don’t eat a large meal prior to class. If your stomach is full, you will have a hard time engaging your core, poses will be harder to get into, and you risk getting an upset stomach. Make sure your last meal was at least one and half hour prior to class so your body has had a chance to digest, and choose something easy to digest.
  • Drink at least 8 ounces of water 30 minutes before class 
  • Don’t drink a lot of caffeine prior to class

1. Avocados: Leads to proper functioning of muscles and cells in the human body. Besides, avocados are easy to digest and keep you full for quite some time. The healthy fat found in avocados helps reduce bad cholesterol.

2. Bananas: Available all round the year, are cheap, rich in nutrients and an ideal pre-workout snack. You can have it with salads or use it to make yummy smoothies.

3. Fruit Smoothies: Made at home can be the ideal pre-workout food, and that holds true also for yoga practitioners. Smoothies provide adequate nutrition and hydrate the body at the same time. You may use fruits like pineapple, apple, orange, melon, and kiwi, for example. Using fat-free yogurt will be a good idea to make healthy low-fat smoothies. It is better that you do not mix additional sugar while making smoothies. The natural sugar in fruits should suffice.

4. Apples: Are alkaline fruits and help counter acidity developing in the stomach. They also contain natural sugars and lots of fiber. Eating apples also keeps your body hydrated. The vitamin C in Apple gives your body an energy boost which is ideal before a workout.

5. Yogurt: Is delicious and can be eaten in a number of ways. You can have it alone or blend with fruits to make smoothies. Some people even take it with oats. Before going for a yoga session, simply take some low fat or zero fat yogurt. This will give you the energy you need!

6. Almonds: Eating raw almonds can give you just the energy boost you need before yoga classes. You can try eating soaked almonds. Do not opt for the salted variety available in the market at any cost. Organic, raw almonds are the best option for you. Almonds contain vitamin E, magnesium and healthy fats.

7. Raisins: Taste great and offer you energy in the forms of natural sugars. 

8. Dried Fruit And Nut Bar: Ensure the bar does not have a calorie count exceeding 300. It will offer you enough energy for the session.

9. Berries: Are replete with vitamins and antioxidants. They are also rich in fiber. The natural sugar content in the fruits will keep you energized.

10. Oatmeal: Eating a bowl of oatmeal before you leave, is easy to digest and rich in fibers. If necessary, you can put in a spoon of yogurt in the bowl or drop a small amount of honey to add to the taste.

What to Eat After a Yoga Class

  • Eat a nutritious meal after class. 
  • If it was a morning session, whip yourself up a two-egg omelet with fresh veggies like tomatoes and fresh fruit. 
  • If it was an evening class, make sure you are getting enough protein throughout the day so your muscles can repair and grow.
  • Don’t eat cookies or any junk food. While sugar is actually an important thing to consume after working out (insulin aids in repairing muscles), you want to make sure you are consuming unrefined sugars, such as oatmeal. If you have a sugar craving, try a bowl of oatmeal with a drizzle of pure maple syrup, a handful of blueberries and a dash of cinnamon.

1. Water: While you will need to eat after practicing yoga, it is even more important to provide hydration to the body. You need to drink plenty of water. Plain water is the best option for this. However, for a variation, you may drink coconut water sometimes. It is also okay to add a few drops of lemon to the water for a shot of vitamin C!

2. Fresh Fruit Juice: You can enjoy a large glass of fresh fruit juice after returning from the yoga classes. It is okay to try different fruits each day for a variety. Do not use additional sugar.

3. Homemade Vegetable Soup: You have burnt a lot of calories at the yoga session and it is necessary that you offer the body with plenty of nutrients with calories like homemade vegetable soup. You can use carrots, celery, spinach or cabbages to make such soups. Pour in your favourite vegetables and add black pepper and ginger for flavour. Making soups at home is better than buying them readymade, ready to heat products sold in stores which often contain excess amounts of sodium.

4. Toast With Banana And Almond Butter: This is ideal when you need a good dose of nutrition without taking extra calories. Use whole grain toast and bake them lightly in the toaster or microwave. Spread a liberal amount of almond butter on the toast and top with banana slices. You get protein, healthy fats and fiber in this snack.

5. Whole-Grain Toast With Scrambled Egg Whites: If you practice yoga in the daytime, this can be a great post workout snack. Egg whites contain protein and no cholesterol. The whole-grain breads contain complex carbohydrates and that will ensure you stay energized for a long time. 

6. Fresh Vegetable Salad: You can have a bowl of salad of fresh vegetables after returning from yoga classes. You can use dark leafy vegetables and using organic vegetables is the best option. Use pepper powder or cilantro, chopped on top or pour a few drops of extra virgin olive oil to add to the taste.


Radhakrishnan, Maanasi. What Should You Eat Before and After Yoga? StyleCraze. 
November 2nd2017. Web. Retrieved May 11th2019.

Wilson, Samantha. What to Eat and Drink Before and After Yoga. YogiApproved. Web. Retrieved May 11th2019.

Yoga Instructor Needed

We are looking for a female substitute Yoga Instructor, who is reliable, committed and can teach all levels of yoga including Pranayama & Meditation.

Class Type:Gentle, Power Flow, Core Strengthening, Detox Flow, Stretch & De-Stress, Yin Yoga.

Class time: Weekdays evening, Weekend Morning Classes 

Please email me your resume/details/Video at

Prenatal Yoga Class

Yoga4U is pleased to announce that we have started Online Prenatal Yoga Classes from this December 2020. Classes will be specifically designed and led by a Certified Prenatal Yoga Instructor to ensure you feel safe and guided.
Prenatal yoga benefits :
  • Improve sleep
  • Reduce stress and anxiety
  • Increase the strength, flexibility 
  • Decrease lower back pain, nausea, headaches and shortness of breath
Classes are dedicated to strengthening your body and pelvic area. Yoga is also a great mediation and stress reliever. Class Schedule: Please fill out registration form & submit with payment before you start your class. Payment options:
  1. E-Transfer to
  2. Credit Card / Debit Card (plus service charge)
Book Your Class – Book Your Class Here.

Pumpkins – A Symbol of Thanksgiving

Pumpkins: fullsizeoutput_36bd

  • A rich source of beta carotene.
  • A good low-calorie source of iron and potassium.
  • High in fibre.
  • The seeds are a good source of protein, iron, zinc, B vitamins, vitamin E and fibre.
  • Can be stored for long periods of time.

Many studies have suggested that eating more plant foods such as pumpkin decreases the risk of obesity and overall mortality. It can also help prevent diabetes and heart disease, and promote a healthy complexion and hair, increased energy, and a healthful body mass index (BMI).

They have demonstrated the following health benefits. fullsizeoutput_36be

  • Regulating blood pressure
  • Reducing the risk of cancer
  • Combating diabetes
  • Daily fiber content
  • Immune health
  • Nutritional breakdown


According to the USDA National Nutrient Database, one cup of cooked, boiled, or drained pumpkin without salt contains:

  • 1.76 g of protein
  • 2.7 g of fiber
  • 49 calories
  • 0.17 g of fat
  • 0 g of cholesterol
  • 12.01 g of carbohydrate

(Readers Digest: Food that Harm Foods that Heal. Montreal, Quebec. The Readers Digest Association, 2004 & 


Yoga & Transformation

Yoga Poses for Upper Back Pain

We always complain about upper back pain by sitting at our desk for longer hours, spending so much time on our phone, computer and driving in a car.

Continues sitting and looking at our phone or computer, our sitting pose is really bad, leading to tightness in the shoulders and neck.

These few yoga poses will help to reverse the effects of sitting and poor posture by releasing the tightnessof the shoulders and the upper back that surround the thoracic spine.


Cat-Cow | 5 breaths

  • Start with a tabletop position on your hands and knees. Stack your shoulders over your wrists and both legs your hips apart.
  • On an inhale, Gaze forward, drop your belly and tilt your tailbone towards the sky and come to Cow pose. Feel a stretch through your abdomen.
  • Exhale and roll your shoulder, Chin to chest to come into cat pose. Draw your navel towards your spine. Press the ground away and feel a stretch through your mid and upper back.
  • Continue flowing between your cow and cat pose for 5 rounds of breath.

Thread The Needle | 5 breaths per side

  • Start with a tabletop position with your wrists stacked under your shoulders.
  • Inhale as you lift your right arm up off the mat and twist it towards the sky.
  • Exhale and thread your right arm under your left. Let your right shoulder rest on the mat.
  • Walk your left fingers towards the top of your mat and feel a stretch on the inside of your right shoulder blade.
  • Hold for 5 slow breaths, then come back to your tabletop and switch sides.

Double V Pose | 5 breaths per side

  • Place a block at the top of your mat and lie down on your belly.
  • Prop yourself up onto your forearms and engage your abs.
  • Turn your right forearm across your mat so that your fingers point to the left side of your mat.
  • Turn your left forearm in front of your right forearm and point your left fingers towards the right side of your mat. Shift your chest so that it is directly above your forearms.
  • Walk your fingers towards the edges of your mat so that your arms are crossed directly underneath your chest.
  • Bring your forehead to rest down on the block and close your eyes. Hold for 8 breaths, then switch sides.


Child’s Pose with Side Stretch | 5 breaths per side

  • Start with a tabletop position.
  • Bring your feet together and widen your knees towards the edges of your mat.
  • Sit your hips back onto your heels and then walk your hands towards top of your mat, lowering your chest towards the floor. Let your forehead rest on the mat.
  • Walk your hands over to the right edge of your mat and gently press your hips towards the left to feel a stretch through your left side.
  • Hold for 5 breaths, then switch sides.

Eagle Arms | 5 breaths

  • Fold your legs and Sit in Vajrasana on your mat with your legs together and your hips resting on your heels. Engage your abs.
  • Wrap your right arm under your left, then wrap your forearms to grab your palms. If this isn’t possible, place each hand on the opposite shoulder.
  • Lift your elbows up in line with your shoulders and press your forearms forwards. You should feel a stretch through the upper back and shoulders.
  • Hold for 5 breaths.

Supine Twist | 5 breaths per side

  • Lie down on your back and hug your right knee towards your chest.
  • Place your right arm out side with your palm facing down.
  • Place your left hand on your right knee and bring your right leg towards left across your body to come into your supine twist. Make sure you do not lift your right shoulder. Gaze towards right.
  • Hold for 5 breaths, then switch sides.

Supported Fish Pose | Relax up to 5 minutes

  • Place a yoga block on the medium height across the top of your mat. Then place another block underneath it on the same height so that it is going vertically down your mat. The blocks should be a few inches apart.
  • Sit in front of the bottom block about a foot and a half. Then, use your hands to lower yourself down onto the blocks. The bottom block should rest between your shoulder blades, and the top block supports your head.

Bring your arms to rest down alongside your body with your palms facing up. Straighten your legs long down yourmat. Close your eyes and relax for upto 5 minutes.

Core Awakening

Core Awakening – All Asanas that are primarily focused on the activation of muscles in the abdominal core. As the core is strengthened, opened and refined, it becomes a source of balance, stability, ease and levity. Core awakening practice generally warm the body while bring in to more targeted warming to the spine, pelvis, belly and back. Deep and sustained core awakening  practices are largely contraindicated for pregnant women and should be approached very gingerly by people with lower back issues.


Yoga & Migraines

Migraines and Other Headaches


  • Coffee, Tea, Colas and other beverages containing caffeine.


  • Alcohol, especially red wine, vermouth, champagne and beer.
  • Any food shown to trigger your attacks.

Known Migraine Triggers

The triggers that can set off a migraine vary widely from one person to another. A number of the following triggers can be avoided entirely; others can at least be minimized.

  • Environmental triggers : These include glare, bright lights, loud noises, strong odors, cigarette smoke, and changes in temperature, weather, or altitude.
  • Hormonal triggers: These are experienced by women and are usually related to the menstrual cycle; they can also be caused by the use of estrogen supplements or high-estrogen oral contraceptives.
  • Activity triggers: These include irregular or no exercise, inadequate or excessive sleep, eyestrain and motion sickness.
  • Emotional triggers : These tend to be the negative ones, such as anger, resentment, depression, fatigue, anxiety and stress.
  • Dietary triggers : These may be the easiest to control. Keep a food diary, note what foods seem to prompt symptoms and then eliminate them. Eat regular meals, because hunger or a low blood sugar can trigger a headache.

How yoga can impact migraines

Yoga is more than just physical fitness. Yoga brings joy, peace, steadiness & calmness to your mind and body. And through certain poses of yoga, you can ailments anxiety, depression, and pain. People and Technologyat its best-3

Migraines are more intense than common headaches. They’re typically characterized by a throbbing pain on one side of the head. They’re often accompanied by nausea, dizziness, and sensitivity to light and sound. Migraines can last anywhere from a few hours to a few days.

Not only is yoga a holistic approach to fighting migraines as they’re happening, it’s also a proactive approach to reduce the pain.




Healing With Reiki


Book your appointment at Yoga4U for a one hour reiki session! Reiki will detox your mind and body and help you experience the healing of your inner self.


In Yin Yoga, you let go of any tension, resistance and tightness you have in your body and melt on your yoga mat. When practicing Yin yoga, the goal is not to find a deeper

variation of each pose. The goal is instead to let go of control. When we do this, something beautiful happens. When we let go of control, the body softens and the depth we were striving for occurs naturally and comfortably.
Know that you created this inward silence. Accept this peaceful quietude into your heart, and know that it will only grow deeper as you grow in your practice of yoga’s quiet side — Yin yoga.

New Class Announcement

Hello everyone,

Yoga4U is pleased to announce that we are now offering weekend Yoga classes which run Saturday and Sunday mornings from 8:30-9:30 am. IMG_0253This is a great opportunity to refresh and detox during the weekend with the spirit of yoga.

Check out pricing and further details on our website @ Looking forward to continuing the spiritual journey with you all and sharing the mutual passion for yoga!

Yoga4U – The Yoga & Reiki Studio

Seven-Point Meditation Posture

Meditation has been practiced in many cultures for thousands of years. Today, we will talk about meditation postures. Since your mind and body are linked with each other, your body posture is very important. Meditation can be practiced in various positions including sitting, walking, reclining and while doing other activities.

The traditional meditation of the Buddha is the seven-point meditation posture. Once you master it, you can meditate in that position for the rest of your life. Correct and proper posture helps your mind with peace, strength and control. It benefits your physical body by bringing your energies and systems into balance.

The classical seven-point posture

1. Legs:

Full Lotus Pose (Padmasana) is the posture for meditation. If you are unable to get into that position, you could try the Half Lotus Pose (Ardha Padmasana). 

It’s very important to feel comfortable and relax during meditation. If neither of those positions are comfortable, then you could sit in crossed-leg position. Many people nowadays, are unable to sit on the floor at all, and it is completely possible to modify the seven-point meditation posture so that someone sitting in a chair or on props can practice it. Make sure that you choose a sitting position that you can sit comfortably in for a long period of time.

2. Arms:

Your hands should be relaxed on your lap, with one palm resting on the other palm, palms upward, thumbs lightly touching. Or you can simply rest your hands on your knees. It can help to keep your arms slightly away from your body so that air can circulate. This will help prevent sleepiness during meditation. Make sure to relax your shoulders and your arms.

3. Back

The most important point is your back, which should be straight and relaxed. The position of the legs contributes greatly to how easy it is to keep a straight back. The higher your butt is and the lower your knees, the easier it is to maintain. You can sit on a bolster/pillow to lowering down your knees. Experiment with various sitting positions to see what works best for you. If you find it too difficult to sit up straight because of back pain or injury, use a back support.

4. Eyes:

In the beginning, it is best to keep your eyes closed for better concentration. However, after good experience with meditation, try to leave your eyes slightly open in order to admit a little light. This way you will direct your gaze downwards, not focusing on anything in particular. This is optimal because closing the eyes can result in sluggishness, sleep, or daydreaming, all of which are obstacles to a clear meditation session. Your eyes and your facial muscles should be relaxed.

5. Shoulder:

The position of your shoulders should be back a little. Roll your shoulders anticlockwise so that your shoulder blades move downwards. This motion helps to guide the upper body into position.

6. Jaw/Mouth/Tongue:

Keep your jaw and mouth relaxed, with your teeth slightly apart, relaxed, and with lips slightly touching. Your chin should be parallel to the floor and tucked in slightly. Breathe through your nose. Place your tongue against your palate, with the tip gently touching the back of the teeth.

7. Head:

Finally, slightly incline your head so that your gaze is directed naturally toward the floor in front of you. This is all about finding a proper balance—if your chin is held too high you may have problems with mental wandering and distraction, whereas if you drop your head too forward you may experience mental dullness or sleepiness.

Learn to notice where you are tense or in pain, and release it slowly by relaxing over time. Before meditation, try to stretch or practice yoga to increase your flexibility and get to know your body better. One of the goals of meditation is to become a kinder person, so be sure you extend that kindness to yourself.



Gauding, Madonna. The Meditation Bible. Sterling Publication Co., Inc. New York, 2005.

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