2020 has been a trying time for a lot of people. With the Covid-19 Virus and people not being able to work or visit family and friends. Students being taught from home virtually, businesses struggling and some even closing there doors for good.  There is so many issues and struggles to even mention. Now is a time to really take the time to help yourself threw these times of trouble. Below I have posted 5 Asana Poses (yoga poses) to help you relax. Always remember to breathe slowly while doing these. It calms your heart and relaxes your body.

Meditation and mindfulness are often hailed as the keys to stress-free living. But what exactly do these practices look like in regards to self care?

Meditation is simply getting in touch with one’s self. Creating space and time to sit and focus on your breath is scientifically proven to deactivate the stress response and calm the nervous system. Studies have shown that meditation can ease anxiety and depression and increase resilience against stress.

Taking a few deep breaths, unclenching your jaw, and allowing your shoulders to fall away from your ears can halt daily stressors and undo the snowball effect of anxiety. Also taking time to tune into your surroundings to live more mindfully can help you live in the moment and release worry about the future.

To practice mindfulness, all you have to do is focus on what you are doing in that moment: washing the dishes, driving, walking, interacting with others, even breathing. Giving each task your full attention allows you to be present, keeping anxious thoughts at bay,”

In turn, we can stop the persistent cycle of rushing and allow ourselves to focus on the present moment. From there, we can better direct our energy and attention to the task at hand.

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Some of the Asana Poses that help with Anxiety and stress are:

Seated Spinal Twist/ Marichyasana ~ Constipation, Digestive problems, Asthma, Fatigue, Lower back pain,Sciatica, Menstrual discomfort


Happy Baby/ Ananda Balasana~ Releases the low back, lengthens and realigns the spine, strengthens the legs and opens the hips


Child’s Pose/ Balasana~ Relaxes the spine and abdomen. Stretches the lower back and ankles. Helps with digestion and elimination


Legs Up In The Air/ Candle Pose/ Viparita Karani~ Reversed perspective, relaxing for the heart because gravity pulls blood back instead of heart having to work hard to do it.


Easy Pose/ Sukhasana~ Calms the brain, strengthens the back, stretches the knees and ankles

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These are just a few helpful and Easy poses that will help with stress and anxiety.

If you take some time each day to try some or all of these poses it can benefit in all areas of your life.

Stay Calm And Breathe ~ It Looks Good On You~ Tonia Aldworth


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New Beginnings. Our New Normal

When everyone is rushing to get back to normal, what will be your new normal?

As spring is upon us now with the trees blooming and perennials are coming up all over the gardens. Our new normal may be like that.

It’s a beginning to re write what our personal normal will be. What is best for ourselves, what new types of habits, that you developed over this pandemic will you continue to use moving forward in this new normal for you.

It’s a time to figure out how you will enter back into society.

I know for myself and my husband we will continue to social distance until we know it’s safe.

As a yoga teacher it’s been a struggle to understand the new ways to continue teaching. I will be defiantly social distance and will do my classes in a very safe and positive manor for my classes and myself.

Will it look different and be different? Of course it will, it has to be as we move forward. I have Always believed that yoga doesn’t end on the mat so I will be sharing more of that and I hope that helps others to understand what yoga is and how they can use this in there every day life.

So like the flowers and trees blooming in spring. We will go back out into the world and start off small and grow into a beautiful new way of living.

New Life

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Tonia Aldworth

What Was Normal Before Covid-19


We have all been in our homes staying safe for at least a month now, some longer than others and we have been advised to continue doing this for another month. Parents are now being teachers to the children, dads are staying home who normally would be out working all day. Moms and dads are trying to think of ways to keep the kids active and busy without hanging out with there friends. Some mothers are going to work longer hours in essential jobs, terrified that they may bring this horrible disease home to their families. Nurses and doctors are staying away from their families to avoid bringing it home to their loved ones. What is normal? I hear a lot of people saying they can’t wait to get back to normal. What we thought WAS normal obviously wasn’t working. I believe we need to make major changes. Here are some of the changes that I know we will be making.

1. Being more cautious about how we greet others.

2. Shopping local supporting smaller businesses.

3. Doing bigger shopping lists to limit how many times we have to go to the stores.

4. Being more grateful for the little things in life.

5. Telling people how we feel about them more, picking up the phone to hear them instead of always texting.

6. We have used reusable bags for some time, but I will be continuing to use these and discontinue using the little plastic vegetable clear bag, I have picked up mesh bags to use going forward and washing them after. Too many people touch the plastic ones and they are not good for the environment anyways.

With families hanging out together more and eating dinner together more than they did before, I hope that this new way of life for families, strengthens the family bond. Maybe people will be more thankful and appreciate others more, treat others as they wish to be treated.

I truly hope that we can all learn to be grateful for everything that we do have, family, friends, children, love, jobs, being thankful for the ones who have helped us get threw this ~ the essential workers. Truck drivers, grocery store workers, doctors, nurses, hydro workers, delivery truck drivers. If I missed any essential workers it was not my intention, you are all important.

I know myself, I plan to be more kind to the essential workers, to always be thankful for all that I have. I plan to reach out to others by calling them more.

I plan to also find a way to reach out to others, to be able to help others threw my yoga teachings and meditation retreats to allow people to find the inner peace that they deserve.

I hope everyone is finding peace and love threw these trying times.

Stay Calm And Breathe~ It Looks Good On You. Tonia Aldworth

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TRAVEL How Do You Relax


 How do you relax? Do you love the sun, sand, and crystal blue waters of the ocean or do you enjoy downhill skiing in the mountains. Or do you enjoy going on a Safari in Africa or the out backs of Australia, or maybe you would love the cobble stone streets of Italy or Greece.

Nothing feels better than knowing your getting on a plane and heading out of the bitter cold winters of your town. Your body then begins to relax when you know you are heading out of the every day grind. Knowing that soon you will be putting you toes in the white sand or strapping on your ski’s to fly down a mountain.

Your mind, body and soul then relaxes. The tension of the past months begin to fade away. Everyone needs a vacation and time to unwind, its great for your health and soul.

I love to travel to the crystal clear waters of the Ocean. I have been many places and plan to go to many more places. I try to travel once a year. It’s a time I can turn off my phone, and relax the mind. I love to get up early sit by the water and take in the quiet sounds of the ocean. The smell of the salt water. I enjoy taking a long walk on the beach with my favourite music playing in my ears. Having no place to go but the to grab a cold drink, and a bite to eat. Talking to new people and speaking with the people of the resort getting to know their story.

I do not take it lightly that I have been able to travel. I think it’s a blessing that we are able to go and enjoy other islands and places. Being able to meet and become friends with people that we may have never met before. Being able to learn another culture or way of life is a great blessing that we are able to do.

I have had the privilege to have been able to travel to these countries and provinces. I have not listed the following to brag, I have listed it to state that Im a traveller and that I have seen how the poor under developed countries are and I have also seen the more well off  countrys as well.



CubaVaradero, Santa Maria, a lot

Dominican Republic a couple of times


FLORIDA a few times as a child



MEXICO a few times



NEWFOUNDLAND a few times



I love going to Santa Maria Cuba it’s a 90 minute bus ride from Santa Clara and your 40 minutes on a cause way alone. The Island Santa Maria is a beautiful Island the people are amazing. It’s a very quiet Island, if you are looking to party and hang out this is not the Island for you. If your looking for relaxing and the most beautiful beach then this island is for you. The people that work on the resorts are all bused to and from work, the have there own man made, El Pueblo (the town)
I had the opportunity to travel to St. Martin and Aruba last winter, I loved both but I fell in love with Aruba. The resort had its own, Island that had two beaches on it, for family and adult only which have flamingos on the beaches. It’s the most beautiful thing that I had ever seen.

I loved Bermuda as well the colours of the houses when you are flying in, is amazing.

St. Martin was nice as well, it was a busy week of water sports and great fun. Touring around the island on jet skies was the high light of the week. Seeing all of the homes and the yachts that were docked in the harbours.

Being in any country is amazing and each come with their own experiences. If you travel often or have never been you should really try to take a vacation. It changes who you are and it’s memories that you will always have. 


The Last Full Moon of The Decade


ON 12:12

AT 12:12

The last full moon of the decade, there is a ten day energy portal. Expect Closing, Detoxing,  De- cluttering, Apologies and Forgiveness, Ending Cycles and Resolving Conflict, Releasing the Past, Renewed Hope, Rewards and Blessings

For the next 10 days there is going to be a huge shift, will you be ready? Will you be ready for the next decade to start? What are your intentions, goals and plans for this new decade? How will you attack, the next stage in your journey. Are you excited to enter this new faze?

Take some time over the next ten days and be more aware of whats happening, notice how other peoples energies are affecting you. Notice if your energy is changing.

Take some time to meditate over the next ten days. Go a little deeper in your practices over the next little while. See if it makes any difference in your own energy.

Full Moon Mantra

I Release the need for those things in my life that are not serving my purpose or higher self. I’m not afraid to let go. In their place, I receive love, joy and abundance.

Stay Calm and Breathe~ It Looks Good On You

Tonia Aldworth

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Its Not All Calming and Stress Free. My Struggles as A New Yoga Teacher



You Became a Yoga teacher now what?

What struggles Do you find you are having with starting off as a new yoga teacher/instructor? Or Business Owner

Becoming a yoga teacher was an amazing journey of self discovery and a huge enlightening time for me. The Week long intensive was a life changing week. When you finish, all you want to do is to go out and teach the knowledge that you have.

I was able to start doing classes right away? And Volunteering at the local Hall For Seniors Chair Yoga. I booked a Yoga retreat spot in a Buddhist temple for the following spring. Now its time to promote, the retreat the business and classes and my e-commerce online store.

I have used Facebook, Instagram, and I use my blog as well. Getting traffic to the sites and the feeds is what the challenge is.

Driving people to the sites to promote the content and promoting the Retreat.

I have a lot of family and friends who have also shared and promoted my business, and I’m so grateful for all that they do.

That is my number one challenge that I have been facing with starting up the business side of Yoga.

Please let me know what your struggles were when you first started out as a new business owner or writer to get your content out into the world.

Tonia Aldworth


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The Most Asked Questions I get About Yoga


The Moment You Fell In Love With Yoga?

I have always loved doing yoga, but when I fell in love with yoga is when I truly connected with myself during a yoga class. That’s when I decided to become a teacher to help others, connect with themselves and to help them enjoy yoga as well and to help them reach their full potential on their life’s journey.

Why Are You Passionate About Yoga?

Yoga has brought me so much peace, serenity and strength. Showing me that you have to do what makes your heart full and I believe that if you love what you do for work you will never work again. You will work for what you love.

What Will Your Students Take Away From Your Yoga Classes?

I hope my students will become relaxed, feel stronger and  I hope that they find their own awakening to their spirit and body.  Finding a calmness in day.

Who Is Your Biggest Inspiration?

My biggest inspiration is my family and friends. They shape our lives and make us feel connected to another person. At the end of the day isn’t that what we all want, is to feel a connection with others. To know that we have impacted others threw out the day.

What Is Your Favorite Class To Teach?

I like to teach in smaller groups, so that we can connect. I enjoy teaching spiritual and gentle flow yoga.

What Is Your Favorite Asana? (Pose)

What a great question there are so many to choose from. I love Seated Spinal Twist             ( Marichyasana). It opens the heart and strengthens your hips and spine, it helps with digestive issues and lower back aches. This pose can be done on the mat or the chair, its great for all level of mobility. As well I love dancer pose, as it was difficult for me at first but with patience and persistence I was able to achieve it.



Seated Spinal Twist


Dancer Pose

If You Could Say Anything To Or Offer Advice To Anyone New Or Thinking About Starting Yoga, What Would That Be?

The first thing I would want everyone to know is that Yoga is for everyone. The most misconception is that you have to be flexible, I get this all the time. You do not have to be flexible to be able to do yoga. We also offer CHAIR YOGA for those that are not able to do mat yoga. Yoga doesn’t end on the mat. Yoga is in your everyday life. Walking, reading, painting, taking a few moments a day to just relax. Is yoga.

Stay Calm and Breathe~ It looks Good On You!

Have a Great Day





Stay Calm Has officially Opened the Online Store.

If your looking to grab some yoga accessories, clothing, jewelry. If your planning a winter vacation we have you covered. From hats to cover ups and beach bags and so much more. We also carry a line of cork products as well.

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Get your items before Christmas. Apply staycalm at check out to get your 15% off

Get your items before Christmas. Apply staycalm at check out to get your 15% off

Happy Shopping



Yoga Doesn’t End On The Mat~How Do You Feel When You Miss Your Yoga Practice



What do YOU do when your not feeling the best, when the day and time gets away with you? How do you handle it? Do you still do Asana (poses) do you try to fit in some quiet time and meditate before the day ends?

Every one goes threw some time where they don’t feel like doing their Yoga practice, we beat ourselves up over it, we feel guilty.

I’m here to tell you that ITS OK. We are not perfect, time does get away from us, life does get busy.

I know that yoga doesn’t stop on the mat, we are always doing yoga threw out the day. So when time gets away with me I don’t feel bad that I may have missed my yoga practice. Here are some other things that we can do to feel like we have not missed our yoga practice.

  1. Just Breathe (taking deep breath’s)
  2. Reading
  3. Sitting quietly
  4. Coloring
  5. Listening to calming music (Zen music)
  6. Playing music
  7. Taking a walk in nature
  8. Un plugging and taking a vacation
  9. Walking along the beach, listening to the waves crashing along the sand
  10. Sitting quietly cross legged and meditate

Always remember Yoga Doesn’t End on the Mat. Yoga shows up threw out the day. So don’t feel bad if you missed your Yoga Practice.

25 Reasons To Do Yoga


Why Do People Do Yoga? There are many reasons why. Most want to do yoga to relax and a time to be still and to be healthy.

While different varieties of yoga offer different things (focused breathwork in kundalini; holding stretches for longer in hatha) they all share something in common: they’re great for your health! Yoga focuses on connecting breath to movement, which not only brings harmony to your mind and body but offers an amazing workout that builds strength, increases flexibility, and leaves you feeling both accomplished and a little more zen after all is said and done.

Whether you’re a beginner at yoga or you just haven’t been to a class in a while, here are 25 reasons to do more yoga for your mind, body and soul.


1.Energizes you for the day ahead

Energizes you for the day ahead Yoga gets your blood pumping and helps you shake the sleep from your eyes and shake out any cricks from your neck. Even doing a few sun salutations in the morning can help energize you for the day ahead and help start your morning off on a positive note.


2. Strengthens your muscles

Anyone who’s been to their first yoga class will probably tell you that it was harder than they thought. This isn’t to say that yoga is always difficult, but it certainly gets easier with time and flexibility. Yoga requires you to use your own body weight to push up, down, and bend into different poses. You’ll utilize nearly every muscle group.

3. Reduces stress

Yoga helps regulate your nervous system through deep breathing and awareness. It lowers your blood pressure, your heart rate, and allows you a calm space to be free from stressful interference’s or stimuli.   You may find that doing a regular yoga practice helps you be a calmer, more patient person in all aspects of your life.

4. Boosts your mood

Because it helps you manage stress, yoga can also improve your mood.

5. Provides relief for panic attacks

Panic attacks can be truly terrifying to anyone who suffers from them; your breathing gets shallow and rapid, your heartbeat quickens, and you start to feel as if you’re doomed to some terrible fate. This unfortunate sensation can be helped by yoga. How? Distressed breathing from a perceived threat is something that often occurs when you have a panic attack. You then notice you’re breathing shallowly, and your panic increases. If you can slow down and notice your breath—as you’re taught to do in a yoga practice—you can calm your nervous system and lessen the severity of an attack.

6.  It Can Help you lose weight

You’ll not only burn some calories, but being aware of your body and how you feel in it can help you be more mindful in all areas of your life—when you’re eating, exercising, etc. If you really want to burn calories in a yoga class you’ll have to get your heart rate up—so try an Ashtanga, Vinyasa, or Power Yoga class instead of a more relaxing class. Some Yoga Sculpt classes, for instance, incorporate hand weights into movements to up the intensity of the movements.


7. Aids in digestion

Certain yoga poses help massage your internal organs and stimulate them, calming digestive discomfort and helping get things moving if you’ve been constipated. Poses like twists and inversions can help regulate your digestive system, and the calming effects of yoga can also settle your tummy if your issues are anxiety-related.

8. Improves your balance and stability

Perhaps the most obvious benefit of yoga is that it can improve your balance—a skill needed for pretty much any physical activity you do, and one that is increasingly important as you get older to help avoid falls or injury. Yoga is full of poses that require you to stand on one leg or balance on one side, like tree pose, mountain pose, and triangle pose to name a few. By practicing them often you’ll improve your balance and stability

9. Engages your core

Because you’ll be balancing a lot or holding certain poses for a while, you’re forced to engage your core. Not only does this strengthen your core and help sculpt your abs, but having a strong core protects your back from injury. Being able to engage your core in difficult movements takes the stress off other parts of your body, namely your back!


10. Puts you in the present moment

Can’t sleep at night? Troubled by stress that seems to lie just below the surface of your thoughts? It could be partly due to our fast-paced world which demands us to constantly multi-task and be thinking of three things at once. By connecting breath to movement, yoga brings you back to the present moment—the only one we have.


11. Increases range of motion and flexibility

As we age, our joints can get stiff and sore and we can be afflicted with problems such as arthritis or joint pain. Holding different yoga poses can increase our flexibility and range of motion, keeping our joints pain-free.

12. Helps detoxify your body

Yoga assists your body’s natural detoxification process. Yoga poses like twists (such as chair pose with twist) help wring out the organs and rid the body of toxins. Plus, sweating as you flow through your practice helps detox the body all the more.

13. Improves your posture

Yoga is all about proper postural alignment. If you find yourself slouching a lot, doing yoga regularly can help improve your posture and be more aware of when your body is out of alignment.

14. Keeps your lungs healthy

Deep yogic breathing helps lung function, and a new study published in the Journal of Alternative and Complementary Medicine confirms that regular yoga can boost your lung function and capacity. How? Your lungs are similar to muscles in that they need to be worked in order to stay healthy—otherwise they can become rigid and you’ll end up taking shorter breaths. In yoga, you take full, deep breaths that helps fully expand your lungs and improves their function.

15. Builds resilience and self-confidence

When you’re faced with a challenging pose, yoga teaches you to face it head on, and to face feelings of discomfort and uncertainty. When you can sink into a pose even if it’s uncomfortable or difficult, you come out the other side feeling more confident and resilient, building your mental toughness.

16. Helps you connect to others

If you’re practicing yoga in a group setting, there can be a great sense of oneness or unity during a yoga class. You’re sharing a space and all breathing in peace together—it can be powerful to feel boundaries or divisions fade away and realize that you’re all there to practice the same thing.

17. Boosts circulation

Good blood circulation is critical to your overall health. yoga increases lung compasity, particularly in poses called “inversions” where you’re slightly upside down. Poses like legs up the wall or forward folds use gravity to re-stimulate blood flow.

18. Improves focus and concentration

By quieting your mind and shutting out distractions, you train yourself to pay deep attention to one thing at a time. In yoga, it’s your breath, but learning this skill can help you in all areas of your life more deeply focus on the task at hand without getting distracted by multi-tasking or other thoughts.

19. Helps you feel more gratitude

Often we go through our busy day flitting from task to task without stopping to marvel at one simple thing: our ever-steady breath, which reminds us that we are alive. Noticing this gift helps us tune back into gratitude.

20. Helps you work through difficult emotions

The next time you’re angry and about to say something you regret, take a deep breath. Notice how different you feel? Because yoga teaches us to pay attention to and focus on our breath, it allows us to notice when our emotions affect our breath—when we’re angry, sad, or scared, we naturally breathe more shallowly. By teaching you to get in tune with your breath, you can work through negative emotions with self-compassion—allowing you to respond to life with patience rather than solely react to things with your first reaction.

21. Reduces inflammation

Inflammation is associated with many chronic diseases such as arthritis, cancer, and heart disease—and researchers have found that regular yoga can reduce inflammation. A study published in The Journal of Critical Oncology asked a group of breast cancer patients to attend yoga classes twice a week for twelve weeks. At the end of the trial, laboratory markers for inflammation levels had decreased by as much as 10-15%, aside from the patients’ own testimonies that they felt better and less fatigued.

22. Alleviates chronic pain

Yoga has been shown to help alleviate pain and can actually change the way our brain learns to perceive pain. According to a Harvard medical study, yoga can be compared to regular exercise.

23. Improves sleep

Constant stress can take a toll on not only our minds but our bodies as well. Being unable to sleep no matter how tired you are is a sign that you could be dealing with chronic stress. Luckily, a regular yoga practice can calm both your body and mind, alleviating the physical and mental symptoms of stress and helping you to get a better night’s sleep.

24. Eases tension headaches

Next time you have a headache, try a few yoga poses before you pop medication. Doing inversion poses where your head is below your heart help boost your circulation and stretch out sore spots in your head and neck, getting the blood and oxygen flowing and hopefully relieving that pain!

25. It’s a great way to end your day

Stretch out those kinks from sitting at a desk all day, or spend a few minutes lying in savasana (or corpse pose) to find peace and stillness after a long day. Whatever brings you to your mat today, know that you’re doing something helpful for your body and mind.

Stay Calm and Breathe The Lifestyle