Yoga-based Stress Reduction Program

It’s not you.

What you’re going through is hard, so no wonder you’re having a hard time.

You’re not nuts.

Anyone juggling what you’re juggling would be irritable, bummed out, feel like your nerves are fried, or cry at the drop of a hat for no reason.

It’s common also to have headaches, digestive problems, or trouble sleeping. Maybe it seems like you catch every virus going. Or you’re just exhausted at every level of your being.

Normal, everyday problems leave you paralyzed. You have trouble making decisions when you used to be an effective, get-the-job-done kind of person. You don’t feel like yourself.

That’s stress. It’s the nature of this beastly world right now – especially for women who are juggling it all.

All this is normal. Not fun at all. It really sucks. But you’re not nuts. And it’s normal.


And you’re not stuck—even though it feels like you are, right now.

You don’t feel like yourself… but you can get that old self—or rather, an improved version of your old self—back again.

You can feel better in the moment.

You can feel more comfortable in your own skin.

You can be yourself.

There is a way forward. You can get a handle on stress.


Shit is gonna hit the fan–it’s inevitable–but you can do something to lessen the negative impact on you and your life.


Here’s how: your Yoga-based Stress Reduction Program can help you develop the habits you need to discharge, soothe and nourish your frazzled nerves, replenish yourself and fill your wellness cup so you can keep going, but it will be good.

Give yourself the tools to manage your stress and anxiety levels.

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head shot of Shulamit Ber Levtov smiling wearing a purple patterned scarfI’m Shulamit Ber Levtov, and I’ll be leading you through this 6-week Yoga-based Stress Reduction Program. I’m a registered social worker with a Masters in counselling and spirituality. I’m a certified and registered Yoga teacher and certified trainer in Nonviolent Communication (NVC) and Focusing. I have logged thousands of hours of 1-to-1 work with hundreds of clients in private practice, business settings, employee assistance programs and publicly-funded agencies. I have taught classes in Yoga, NVC and Focusing both locally and internationally, online and in person, in corporate settings, yoga studios, for community groups and in privately-organized workshops.

In my years of practice, I’ve seen person after person swamped by stress. Your distress matters to me. It’s not right that you’re enduring this–and it’s not your fault. Our culture and workplaces are designed to get as much productivity out of you as they can, consequences be damned, and frankly, they’re doing that. It’s no wonder you’re breaking down.

Think of it this way: elevators have a maximum capacity for a reason. They can carry the maximum load. They can even carry one or two more people, but they start to slow down if they have to do this on a regular basis. If they run too much over capacity for too long, the motor burns out. Not to mention the experience of riding in that elevator: you’ll be crowded, sweaty, nervous (“Are we going to make it to the next floor?”) and possibly trapped between floors until it gets going again.

The human organism is like that. It has a certain carrying capacity. When you’re pushed beyond your limit for long periods of time, you’re going to feel it. You’re going to start to have symptoms of wear and tear and eventually, if you don’t intervene, you’ll simply wear out.

You don’t wear out because you’re defective. You wear out because you’ve been over capacity for too long without an opportunity for maintenance and repairs, so to speak.Shulamit Ber Levtov hands with tattoos in lotus form

You’re not defective.

There are ways to manage stress and nourish yourself. That’s what this Yoga-based Stress Reduction Program is about: how to discharge, soothe and nourish your nervous system—in fact, your entire organism–and get the tools you need to feel good in your skin–and your life–again.

The 24/7, constantly-on pace of our overly-connected careers and lives is not going to change by itself. That means if you don’t get the stress reduction habits you need, you’re going to continue to feel frantic. You won’t have any down time. You’ll feel constantly stressed out, on your last nerve and unable to cope.

Again: it’s not you. It’s the nature of our modern world and the bigger-is-better mentality.

But you need to live in it, and live well, so it’s essential that you get the resources you need to minimize your stress and nourish yourself.

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baby with hands on forehead looking stressed

Here’s what you might be experiencing if you’re enduring chronic stress:

green dotirritability

green dotdepression

green dotanxiety

green dotheadaches and muscle tension

green dotdigestive problems

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green dotsusceptibility to colds and flu

green dotand a host of other physical challenges.

You can manage and minimize the negative impact of these stress-induced symptoms in your life.

·     You will sleep better.

·     You will feel comfortable in your own skin.

·     You’ll be able to concentrate and problem-solve again.

·     You’ll have more patience.

·     You’ll be able to enjoy life more.

·     You’ll experience more self-acceptance.

·     You’ll be able to be kind to yourself.

·     You’ll be able to control your emotions.

·     You’ll feel better about yourself.

·     You’ll be able to make the contributions you want to make in the world, at work and at home.

·     You’ll be able to be the professional, the friend, the spouse, the mother, the sister, the daughter you used to be… and better!

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Ready to say yes to the opportunity to bring these benefits into your life?

Register now

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Got questions?

Here’s a Facebook live video that covers some of the questions people often ask about this program, like: what if I’m not flexible? What if I’m not spiritual? What if I’ve never done Yoga? Do I need any special equipment or clothing?

What happens in class?

Yoga-based Stress Reduction is a in-person group that meets every other week for 6 weeks. Each meeting lasts two hours.

The Yoga-based Stress Reduction program is built around the stress reduction principles I teach every one-to-one client. The chronically stressed nervous system is like a rabbit perpetually being threatened by a bear. It’s mobilized to run but in real life we’re not rabbits, and there is no bear. The threats are psychological, and there’s no escaping them. The only reliable way to consistently reduce your stress load is to discharge, soothe and nourish your poor, beleaguered bunny of a nervous system. Shulamit Ber Levtov seated in easy form

In each of your classes, you’ll learn body awareness practices that help you develop present-moment awareness, and also set a baseline by which you can measure your progress in class and over the length of the program. After that there will be a teacher presentation and small group discussion to help you learn and integrate the theory upon which the week’s practices are based.

Then we’ll practice breathing exercises and moving in and out of physical forms (and don’t worry, this is not pretzel-yoga… you’re not likely to get sweaty or out of breath either). These activities cultivate present-moment awareness and help to soothe and nourish the nervous system so you can experience calmness of spirit and clarity of mind.


Other activities include guided imagery, relaxation, and meditation. (Don’t worry if you think you can’t do these things. There are many ways of doing them and we will be trouble-shooting and individualizing them.) All of these will help you discharge stress,Two women in kneeling side angle pose soothe and nourish your nervous system and bolster and fortify your spirit.

You’ll get acquainted with a wide range of stress-reduction techniques. You’ll have many opportunities to experiment with and trouble-shoot them so you can find the ones that will work for you in your life.

Your Yoga-Based Stress Reduction Program helps you choose and develop the calming, soothing habits you can use every day to deal with stress and promote wellness at every level of your being.

Shulamit Ber Levtov teaching easy warrior


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And another thing: even if you’re already going to yoga classes, there’s so much here for you.

We go beyond physical forms, and dive deep to activate a whole range of stress-reduction tools and approaches from the Yoga tradition. This is not an asana (physical forms) class, but asana is one of the many tools you’ll learn, use and apply to transform your chronic stress.

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When is the next program?

When: Sundays, 6-8 pm, 2 April – 7 May, 2017

Where: Ahimsa Naturopathic and Yoga, 223 Main Street, Merrickville, ON

Cost is $410 and may be covered by your extended health care benefits if they cover social work services, or you can submit the receipt as for income tax deduction as a medical expense.

For more information contact Shula by email or call 613-868-9642.

Register now


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As a result of participating in the Yoga-based Stress Reduction Program, my stress is generally lower and I am more relaxed. Falling asleep is easier and I am able to deal with stress more effectively.

Brian Hlady, computer programmer, Nepean, ON

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In this program, you will learn:

:: how stress affects the body and mind

:: how thoughts and beliefs affect emotions and health

:: how the physical and metaphorical heart has a role in health and healing

:: Yoga’s mind-body-spirit approach to anatomy

:: how to bring awareness into the body as a tool to manage stress

:: how breath and physical forms can be used for stress-busting

:: how subtle energies can be a source of wellness

:: how spirituality can support wellbeing

:: how to nourish, resource and replenish yourself

Register now

Cost is $410 and may be covered by your extended health care benefits if they cover social work services, or you can submit the receipt as for income tax deduction as a medical expense.


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The most important thing I have gained from Shulamit is that it’s all okay. Whatever comes up, whatever I see, it’s all good! Shulamit has helped me be a little more comfortable in my own skin.  Hoooray!

Laurie Scott, yoga student, Kemptville

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This program might be for you if:

●    you’re experiencing irritability, depression, anxiety, headaches, digestive problems, trouble sleeping, a racing mind or other symptoms of chronic stress.

●    you’re interested in learning and implementing daily, practical practices to help regulate your nervous system so you can influence your mood and sense of wellbeing.

●    you want to explore Yoga in its widest sense, including and going beyond its physical forms

●    you’re a relative newcomer to Yoga

Register now

This program might not be for you if:

  • you’ve studied yoga beyond the postures (meaning you’ve taken trainings that address Patanjali’s Yoga on pranayama, koshas, chakras, yamas and niyamas such as a YTT), this class might not deliver all the new insights you’re seeking.

If this is you but you still want to take the program, I’d love to talk it over. Please feel free to reach out to me by phone 613-868-9642 or by email


This program also might not be for you if:

●    you have difficulty getting up and down from the floor

●    you’re looking for a quick fix or a magic bullet. This is a 6-session, 11-week commitment. Significant change requires that you develop a home practice to see and maintain your improvements.

●    You’re not able to commit 30 minutes in your weekly schedule outside of class to implement some of the practices.

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Shulamit’s class has been one of the most enriching I’ve ever taken because it opened many doors.

C.M., Yoga student, Ottawa, ON

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Want to connect with me to see if this program would be a good fit for you?

●    Let’s talk about it! Book your free, 30-minute consultation with me by clicking here

●    Call 613-868-9642

●    Email

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Shulamit creates an amazingly safe space in her classes. I can be vulnerable in a way that I would be uncomfortable being anywhere else out in the world (outside of my private life).

Andrea Empey, yoga teacher and student, Iroquois, ON

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What will I learn?

Programs run between 6 and 10 weeks. Here is an sample outline of the content for a 10-week program.

green dotWeek 1 Introduction and Breath

We will learn about one another; about Yoga in its widest sense (as more than physical forms); and about the program. We will learn how body and mind are connected through the breath; how the breath affects body and mind; how to work with breath to facilitate wellness in mind and body and as a stress-transformation technique.

green dotWeek 2: The Power of Awareness

We will learn and practice how to expand awareness into more of the body and our lives than we usually do, and how this helps with stress reduction.

green dotWeek 3: Stress and Yoga

We will learn how stress affects the body and mind (fight, flight, freeze, collapse responses); to identify sources of physiological and emotional stress; and ways the Yoga tradition teaches us to discharge, soothe and nourish the nervous system.

green dotWeek 4: Introduction to Yogic anatomy

We will learn Yoga’s mind-body-spirit approach to anatomy (prana, chakras and koshas) and how these concepts, and practices that apply them, can play a role in wellness.

green dotWeek 5:  Living from the heart

We will learn about the physical heart, the heart chakra and their roles in health and healing. We will learn what it means to open the heart, how that can help with stress, and techniques that can support you on this journey.

green dotWeek 6: Harvesting and Opening to Life

We will discuss the program and how we have been affected by it. We will harvest the learnings and assess the benefits. We will identify ways of carrying forward with what we have learned as the program concludes.

Register your spot in the Yoga-based Stress Reduction Program now.


The cost for your 6-week course is $410.

Good news! Many employers with extended health plans cover programs like this, so you may be covered by your extended health care benefits. Here’s how to check: look in your plan booklet to see if your plan covers social work services (that’s me and this program!) or call your insurance company directly. I can issue a receipt for each class meeting.

If it’s not covered by insurance, you can deduct the cost of this program from your income as a medical expense when you file your income tax return.


Register now

Want to connect with me to see if this program would be a good fit for you?

●    Schedule a free, 30-minute consultation by clicking here

●    Call 613-868-9642

●    Email


What people are saying

I really enjoyed Shulamit’s classes and appreciated her very much as a teacher. Her classes were just what I was looking for and just what I had hoped to find when I decided to explore Yoga.
P.F, public servant, Ottawa, ON

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Shulamit demonstrates a deep understanding of the practice and conveys it easily through her gentle and clear instruction.  We particularly love the warmth and good humour of her classes and the way she encourages us to adapt the postures and breathing to suit our individual comfort levels. We would enthusiastically recommend her classes to anyone looking for a deep yet gentle journey.
Sheila and Bob Smith, Yoga students, Ottawa, Ontario

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Shulamit has a rare ability to create and hold a safe and sacred space where people can explore and grow. She explains everything clearly and gently, she’s grounded and centred, and she leaves her ego at home.
Tunde Nemeth, Yoga student, Ottawa, Ontario

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Shulamit inspires me to be myself and not be afraid of that.

Tricya Morrice, yoga teacher, manager, Bodhi Tree Yoga, Kemptville

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Register here

Want to connect with me to see if this program would be a good fit for you?

Click here to register.