Cascade Massage Therapy - Natural relief from pain  
Sign Up!

Buy your gift certificate now!

I can help you find natural pain relief from:

Cascade Quarterly News Archives
Winter 2012 - Volume 6, Issue 4

Feature Article: Yoga for Self-Care

Printable PDF Version

In this issue:

1) Resolutions
2) Yoga for Self-Care
3) Massage Therapy for Wellness
4) About Cascade Massage Therapy

1) RESOLUTIONS: a New Year begins!

Resolution: something that is resolved;
Resolve: to make a firm decision about;
Resolute: marked by firm determination
(Source: Miriam-Webster online dictionary)

These words pop up in January, as the start of a new year traditionally is a fresh beginning for one's goals and ambitions. Some folks make long, hopeful resolution lists, while others forgo the entire practice by resolving not to make any resolutions! Whatever your inclination, know that I wish you much health and joy at the dawn of this New Year.

My own personal goal-setting nature feels inspired in January; I actually enjoy making New Year's resolutions. I find the energy of the post-holiday season to be crisp and clear, so I tend to ride on this momentum and embrace my resolve. Many of us resolution-goers are inclined to have at least one resolution involving healthcare on our list. Whether it's a desire for more balanced nutrition, a commitment to regular exercise or a plan to include more stillness and reflection in the busy week, it seems to me that many people crave a healthcare reboot at this time of year. I say, go with it! It's always a good idea to re-evaluate how we can better care for ourselves.


I have been fortunate to enjoy several great yoga teachers over the years. Yoga is a practice that not only helps the body to be strong and flexible, but also helps the mind to clear, the heart to open and the soul to breathe.

As a Massage Therapist, I am often asked about yoga and if it is recommended for a person dealing with a particular physical problem, injury rehabilitation or chronic ailment. The answer is that everyone is different; so sometimes yes and sometimes no. If you are uncertain about trying yoga, please talk to your medical team about your concerns. Your Massage Therapist, Doctor, Chiropractor or Physiotherapist would be happy to speak with you about the best exercise options for you at this point in your healthcare journey. Feel free to contact me if you would like to discuss your particular situation in regard to exercise recommendations.

Research Note:
A quick search on PubMed, a credible online research database (PubMed comprises more than 22 million citations for biomedical literature from MEDLINE, life science journals, and online books. Citations may include links to full-text content from PubMed Central and publisher web sites.) indicates that there is much credible
research proving that yoga is a useful modality for chronic pain relief.

As with any form of exercise, it is important to tell your instructor about any problems or limitations you may have and to ask for guidance as needed so as not to over-strain. The misconception with yoga is that one must be flexible in order to enjoy the benefits; this is simply not true! Most of us will not look like an expert when doing the poses and that is okay; the key is to be present in your body, breathe deeply and smoothly within the movements and only do what feels right for you.

3) Massage Therapy for Wellness

As we enter 2013, know that I am happy to help you to achieve and maintain wellness for yourself this year as your Registered Massage Therapist! Whether your aim is to free from pain or discomfort, improve freedom in movement, manage the symptoms or a chronic illness, air some of your concerns, or to enjoy relaxation in your body, mind and spirit - I am here to facilitate for you. Your personal healthcare goals will be heard and addressed to the best of my abilities via the art of release through bodywork.

As a salute to the winter season and the new year's tradition of Resolutions, I suggest you try a Hot Stone Massage Therapy Session!

For those of you who have already enjoyed a Hot Stone Massage, I am sure you will smile with delight at the memory of your soothing experience! For those of you who are new to this modality, click here for more info. The added dimension of using heated, basalt stones (and cool marble stones) within a bodywork treatment offers many healing benefits to your session.

Click here to access my online schedule and find a time that suits you. Or you are welcome to call me if you prefer to book your appointment by phone.

4) About Cascade Massage Therapy

My Approach

  • I bring over 18 years of bodywork experience and education to the massage table!
  • I offer you diverse and comprehensive massage therapy sessions. Your treatment goals are foremost and your needs will be heard and addressed.
  • I utilize both traditional and complementary treatment techniques, and recommend self care tips and exercise options that evolve with your individual healing process.
  • This is your time - I encourage you to enjoy the stillness of your session, and sense the changes occurring in your body while we work - you don’t need to be entertaining or start a conversation; that being said, please recognize that I do not read minds. I expect my clients to participate in his or her experience and give feedback as needed during the treatment.
  • Cascade Massage Therapy is focused on education and prevention. It is important that you know what you can do to help prevent stress, tension, and pain when you are not with me. I allow for time at the end of our session to converse, suggest self care tips and exercises that would be beneficial for you, and answer any questions that you may have.
  • I believe that prolonged stress, whether environmental, physical or emotional is a primary factor in dis-ease and a true obstacle to healing. Therefore, I welcome you to a peace-filled and relaxing environment where you can experience relief from pain and tension.

Sonja Rawlings, RMT
Associate Member Ortho-Bionomy Association of Canada

1601 – 30th Avenue
Vernon, BC V1T 2A3



If you have specific health concerns consult your medical doctor.

The information in this newsletter is educational only and is not intended to replace the advice of your personal health care providers.

Printable PDF Version

If you found this newsletter informative and would like to receive quarterly newsletters from Cascade Massage Therapy please fill out our sign up form by clicking here.


Office located in Vernon, BC, Canada. Serving Vernon, Coldstream,
Lavington, Armstrong, Lumby, Enderby, Salmon Arm, Sicamous, Chase,
Falkland, Kelowna and the rest of the Okanagan.