I am happy to announce that FRY Creators CEO Julia Long & Director Sasy Cacace are leading 5-hour FRY The Method workshops & classes ACROSS CANADA to the west starting on June 4, 2022.  

FRY will be hosted in:

  • Sudbury at “A Space to Breathe Inc”,
  • Sault Ste Marie at “Peaceful Warrior Wellness Studio” and
  • Calgary at Balance Mobile Body Inc. (FLOWTION)

There are still some slots open if you would like to host a session for your Department. Contact us for more details and to BOOK. 519-770-YOGA(9642) or email:

Cities with a few spots/dates available:

  • WINNIPEG MB June 15th
  • REGINA SK June 18th
  • CALGARY AB June 21st
  • EDMONTON AB June 23rd
  • FORT McMURRAY AB June 25th
  • JASPER/BANFF AREA June 27th, 29th
  • VANCOUVER BC July 5th

Workshop Learning objectives:  

  • Learn how to manage mental health, injury-prevention, stress and build resilience in active, high trauma jobs;
  • Understand the science behind and impact of breathwork, functional movement (energetic yang and deep tissue stretching yin), relaxation techniques, positive affirmations and meditation on mind-body wellbeing; and
  • Experience the effect of a FRY The Method class on the nervous system, the physical body and overall wellbeing.

I would love to see you, First Responders, in person.


The cocoon of our habitual patterns

The cocoon of our habitual patterns

One of the most effective tools we have for working with our habitual tendencies is practicing the pause, creating space between the stimuli and the reaction. In that space there is our power to reduce our emotional response. In that space lie our freedom.

I find it difficult sometime especially when I have to manage situations that root in my childhood. But I am completely aware of that.

Stay in your comfort zone, using a limited set of behaviors to deliver a level of performance that is not risky and requires no mental or emotional stress has its own pleasure. I know it and sometimes I miss what I left behind me. But I always ask to myself if I am keep poking my head out of the cocoons of my habitual patterns long enough to feel the awakened mind and energy that exist around me. Yes, because that awakening state exists in the nature, in the animals in every form of manifested energy. Feeling the wholeness around you is what can help.

If you drop your conceptual mind just a few breaths, if you pause just long enough, you can reconnect with that deep wisdom that is inside ourself.

The problem is that we think we are an unchanging entity. But we are not. We are ever-changing and growing beings, just like the caterpillar changing to a butterfly, we also grow and change over the course of our lifetimes.

We may imagine ourselves as a steady and permanent being, but this is not true, we change just as frequently as the seasons come and go.

Create a gap is the deal. No matter what you are doing take some conscious deep breaths and pause. Let it be and put your full attention on the immediacy of your experience. This allows you to understand your true nature.

Stay in the pause. It doesn’t matter whether you are practicing meditation or working. The pause allows you to poke your nose out of the cocoon of your habitual patterns and instead of being focused on the details you can see the whole picture of your life and feel the connection with all that is surrounding you.

And today I am pausing a lot.


Yin Yoga. Approaching the Functional with Sasy Cacace.  # March 2022 #

Yin Yoga. Approaching the Functional with Sasy Cacace. # March 2022 #

Yin Yoga. Approaching the Functional with Sasy Cacace” course is eligible for 20 hours of Continuing Education with Yoga Alliance. Mark the dates for March 2022.

With this course you will learn:

  • What is Yin Yoga
  • Overview of CHI and Meridian channels, according to Chinese Medicine
  • What is the functional approach to Yoga
  • The differences between the performance and the functional-introspective approach that can be applied to all forms of Yoga
  • How to teach in a functional way
  • The 14 Skeletal segments and the 10 Muscles groups involved in the entire Yoga practice and not only the Yin practice
  • Why the skeletal variations are an important key to the functional training
  • The 5 Archetypal Yin Yoga Poses and their variations, that can be adapted to each and every student
  • And more

This course is of interest to all people learning yoga to deepen your practice as well as to instructors who wish to deepen their understanding of movement in yoga.

COST (Canadian Dollars):

Early Bird: $377.50 (25% discount)+ HST before December 3, 2021

General Admission: $450 + HST thereafter

TIME TABLE OF THE COURSE (all times are in EDT):

  1. Saturday March 26, 2022: 12pm-16.15pm (15 minutes break)
  2. Sunday March 27, 2022: 8am-12:15pm (15 minutes break)
  3. Wednesday March 30, 2022: 7pm-9pm
  4. Saturday April 2, 2022: 12pm-16.15pm (15 minutes break)
  5. Sunday April 3, 2022: 8am-12:15pm (15 minutes break)
  6. Wednesday April 6, 2022: 7pm-9pm + Graduation

Certification will be delivered by email to the attendees who participate in the full course.

Tickets available at this link:

Info about the teacher:

Sasy is a 500 hours Yoga Alliance Experienced Registered Yoga Teacher (E-RYT 500) and Yoga Alliance Continuing Education Provider (YACEP). He has been lived and taught yoga in many studios in Northern Italy, in Fuerteventura (Spain), India (Mysore), Nepal (Pockara) and all of 2018 in Los Angeles (USA).

He also has some experience in Karma Yoga including Anand Prakash Ashram in Risikesh (India) where he led Vipassana Meditation and Karuna Home for Disabled and Orphaned Children in Bylakuppe/Mysore (India) where he taught Yoga in a Yoga Studio inside the Tibetan Camp 1. On March 2020 he completed his three months of Karma Yoga at Sivananda Ashram Bahamas.

Sasy is a former Italian Police Detective and chief who has spent 20 years serving the Italian Government in the field of crime and narcotics. Knowing very well the stress and all the consequences that First Responder service can bring into the personal life of every single officer or member, Sasy was inspired to offer training for First Responders. Drawing on his past in law enforcement and the knowledge he developed since 2005 in the fields of meditation, stress reduction, Yoga and trauma-informed movement, Sasy co-founded together with Julia Long, F.R.Y. First Responders’ Yoga Canada, a tool box mind body wellness that compiles breathwork, functional yoga movement, trauma informed Yoga, meditation and positive affirmation techniques, designed for First Resppnders by First Responders, tailored to their needs. And with the F.R.Y. The App the tools are available anytime, anywhere, when needed, at a push of a button.

In 2005 Sasy started his spiritual quest and decided to dedicate his life to yoga since 2014.

He is the author of “The Key to Happiness” and “Yin Yoga“, two manuscripts in which he shares a glimpse of his personal spiritual journey, some easy-to-understand neuroscience about meditation and deep breathing, life-altering tools that transformed his daily living. in 2020 he co-authored his 3rd book together with Julia Long, “F.R.Y. First Responders’ Yoga. The Book“. All the manuscripts are available on Amazon, both paperback and digital formats.

The Impact of Mindfulness Training on Police Officer’ Stress and Mental Health

The Impact of Mindfulness Training on Police Officer’ Stress and Mental Health

The Impact of Mindfulness Training on Police Officer’ Stress and Mental Health

The impact of mindfulness training on Police Officer has been scientific monitored. Stress and repeated traumatic exposure have similar effects in the brain as experiencing a traumatic event launching PTSD. They contribute to elevate rates of mental illness and suicide in policing and violent and aggressive police officer’s behaviour that impacts the community they serve.
Daily exposure to direct and vicarious trauma, organizational stressors and police-community tension contribute to elevate rates of post-traumatic stress, depression, alcoholism, and suicide in police officers. The fatigue and burnout and absence of effective emotion regulatory strategies in the law enforcement contribute to aggressive and discriminatory policing practices, leading to distrust and anger toward the police.

Prolonged activation of the hypothalamic-pituitary-adrenal (HPA) axis that is the precursor of the stress response, what triggers the Sympathetic Nervous System and excessive cortisol release contribute to dysregulation of the biological systems influenced by cortisol. Among other deleterious consequences, prolonged HPA axis activation lessens cortisol’s ability to suppress inflammatory responses. Elevated inflammation is consequently associated with post-traumatic stress disorder, depression, cardiovascular disease, and metabolic syndrome

Mindfulness Training to Reduce Stress and Improving First Responders’ Mental Health

Mindfulness training may reduce stress and aggression and improve Police Officers’ mental health. This  leads also to changes in biological outcomes and lasting benefits, as the study described below has shown.

A group of Doctors conducted a randomized controlled trial (RCT) of 114 Police Officers from three Midwestern U.S. law enforcement agencies. Doctors assessed stress-related physical and mental health symptoms, blood-based inflammatory markers, and hair and salivary cortisol. The study is available to read on the Frontiers in Psychology website.

The 114 police officers participated to an 8-week mindfulness intervention and the same assessments were repeated post-intervention and at 3-month follow-up. In summary, an 8-week mindfulness intervention for police officers led to improvements in distress, mental health, and sleep, and a lower cortisol awakening response. These benefits persisted at 3-month follow-up, suggesting that this training may buffer against the long-term consequences of chronic stress.

If you want to understand more about the benefits of the meditation in its wide aspect listen to Khube Rinpoche’s interview. I had the honour to interview him on behalf of F.R.Y., First Responders’ Yoga Canada.

This is one of the reasons why F.R.Y. The Method, developed with the intent to help First Responders’ mind-body health, includes the mindfulness training. It is not the movement but the relationship with it that can be a game changer. Specific mental training and meditation are part of our program available anytime, anywhere at a push of a button on F.R.Y. The APP. Download it on Google Play and Apple Store

Trust it, follow our directions for a better body-mind system, for that overall wellness you deserve.

I am trying to do my best to support you


What is Meditation?

What is Meditation?

I had a pleasure to interview Khube Rinpoche about the benefits of meditation for First Responders. It was a very pleasure conversation and as always Rinpoche, with his loving and kind attitude, shared with me and with F.R.Y. audience his deep knowledge

You can see the teaser of the interviewee here