Yoga nidra is a guided meditation where you lie down and are led through a calming experience that is a mix of a nap and reclined meditation. It is a way for your body and mind to take a break that feels super relaxing. 😴💤🌙😌 During yoga nidra you focus on your breath and sensations in your body. This helps your brain take a break from constant external stimuli and find joy in simpler quieter moments. It is like giving your brain a little rest. It will help you enjoy the smaller and more peaceful things around you.  Yoga nidra creates a deep restorative state that triggers the brain to release neurotransmitters including dopamine. Studies show that Yoga Nidra techniques increase the endogenous release of dopamine in the system by up to 65%. Dopamine helps us to feel pleasure, feel rewarded and helps us to maintain focus. It is an antidote to depression and amplifies your motivation and positive outlook on the world.  When your body releases its own dopamine, it heightens your body’s ability to manage the impulse to act on unhelpful habits and addictions. Things like constant digital stimulation from social media.  Through the sense withdrawal of yoga nidra, you are giving your brain a chance to recalibrate and restore sensitivity to more subtle and natural sources of pleasure.   

This calming vagus nerve restorative yoga will support your parasympathetic nervous system, in particular healthy ventral vagus and dorsal vagus activation of your nervous system so that you leave feeling “zenned out, ” meditative and contemplative. Calming Vagus Nerve Restorative Yoga Sequence Vagus Nerve Reset Restorative Twist Eye Yoga Restorative Down Dog Diaphragmatic Breathing Psoas Release Mudra for Emotional Balance Props Needed: Bolster, 2 Blocks, meditation cushion or chair

Surrendered Heart Hatha Flow is an all-levels hatha yoga class, suitable for beginners, dedicated to cultivating love, healing, and opening your heart through the practice of bhakti yoga. In this session, we'll embark on a soulful exploration, focusing on yoga for heart opening, heart healing, with mobility for your shoulders and hips. The fusion of asanas such as Supported Fish Pose, Dancer Pose, and Standing Twist will create a beautiful flow that encourages the awakening of your heart chakra. Bhakti yoga, the path of devotion, will be woven throughout the class, making it accessible for beginners while offering an enriching experience for seasoned practitioners. Together, we'll explore the profound impact of bhakti yoga through a heartfelt flow that includes elements of surrender, self-compassion, and devotion. Our practice will delve into shoulder mobility and hip mobility, enhancing your range of motion and bringing fluidity to your movements. The incorporation of Tejas Mudra, a gesture representing the inner fire of transformation, will add depth to your journey, fostering a sense of surrender and connection. This yoga class is a sacred space for healing and heart opening. We will allow our practice to be a celebration of bhakti, of love that unfolds when we surrender to the wisdom of our hearts through yoga. Props Needed: Yoga Blocks Surrendered Heart Hatha Flow - Sequence Supported Fish Pose Shoulder Mobility Hip Mobility Spinal Mobility & Hip Strength Half Bow Locust Cat Boat Down Dog Standing Twist Dancer Tejas Mudra Poem: Self-Compassion by James Crews

This yin yoga class is a beginner’s guide to fully body stretching. But actually in yin yoga, stretching is not the goal. We're not trying to stretch our tissues; we're trying to give them a gentle stress. This stress helps our body make important changes at a small level, keeping our joints and tissues healthy. Most types of yoga focus on our muscles. But in Yin Yoga we go deeper into our body to affect the ligaments, joints, and deep fascial networks. In Yin Yoga, we do things slowly. We sit or lie down on the floor and hold poses for a longer time, like 2 to 8 minutes. In this beginner’s guide to full body stretching, we will do 6 yin yoga poses, taking short breaks between them. This helps stress the connective tissues in our body. Now, let's talk about stress and stretch. Stress is like the pull or push we put on our body parts, and stretch is how much they get longer because of that pull or push. But here's the thing: just because we stress something doesn't always mean it will stretch. Ligaments, especially, can be stressed in Yin Yoga, but they are not as stretchy as muscles. So, we're not trying to make them stretch; we're trying to give them a little challenge to stay healthy. Gentle Yin: A Beginner's Guide to Full Body Stretching Sequence: Supported Fish Bananasana Butterfly Deer Dragon Half Dragonfly Reclined Twist Poem: Hold Out Your Hand by Julia Fehrenbacher Props Needed: 2 Blocks

🌌✨ Winter Night Sky Yoga Nidra, is a guided meditation where we'll immerse ourselves in the beauty of the stars, the moon, and the quiet of winter. To circulate your awareness through your body, we will illuminate each part of your body like stars lighting up the night sky. Poetry from Mary Oliver and John O’Donohue will inspire our winter journey.  As we approach the end of 2023, this yoga nidra is a reflective pause. We will illuminate our body with bija mantras, or seed sounds like soft snow falling from the winter night sky.  This will be the last Yoga with Melissa and last yoga nidra of 2023. It is the perfect way to say goodbye to 2023 and plant the seeds of intention of 2024, enveloped in the beauty of the winter night sky.  🌙❄️ #YogaNidra #YearEndReflections

Order my Book 📙👉https://melissawest.com/book/ 💕Join Our Membership Community 💕http://bit.ly/ywmmembership Inspired by the wisdom of nature, this restorative yoga class embraces the stillness and darkness of winter season. This restorative yoga class will create a warm and cozy sanctuary for you to burrow into a den of relaxation. Just like animals hibernating in burrows, we'll draw from the cocooning qualities of winter, preserving warmth and promoting internal contemplation. In winter, yin energy is most dominant. The kidneys and bladder meridians are the key organs of water element season. Resting and conserving your energy during this season will support your overall vitality. When we attune to the short days and long nights, we can make adjustments to our practice. This is a reflective and introspective practice that aligns with the stillness of winter. You will emerge from this Winter Cocoon of Comfort Restorative Yoga class feeling replenished, grounded, and ready to welcome the approaching seasons with a revitalized sense of energy. Props Needed: 2 blankets, wall, bolster Poem: Snow Day by Billy Collins 🍃 💚 🌿 🍃 💚 🌿 🍃 💚 🌿 🍃 💚 🌿 🍃 💚 🌿

Order my Book 📙👉https://melissawest.com/book/ 💕Join Our Membership Community 💕http://bit.ly/ywmmembership This Yin Yoga class designed for Winter Rejuvenation is practiced entirely at the wall. As we descend into winter and water element season this practice focuses on the kidney and bladder meridians. This yin yoga class focuses on winter rejuvenation by encouraging introspection and replenishment. We delve into the essence of the winter season, exploring its connection to the water element and the organs associated with this time - the kidneys and bladder. In Traditional Chinese Medicine, the concept of jing, emphasizes the importance of preserving our life force. This class explores several ways of focusing on smart energy use to nurture our well-being. Yin yoga is one of the best practices we can offer our bodies in winter to replenish our kidneys (our internal batteries). Legs Up the Wall Yin Yoga Winter Rejuvenation Yin Yoga Sequence Legs up the Wall Keyhole Broken Wing Dangling Dragon Squat Legs up the Wall Props Needed: Wall, Blanket Reading: ― John O'Donohue, To Bless the Space Between Us: A Book of Blessings

Hatha Yoga to Cultivate Gratitude | Yoga Sutra 2.30 Ahimsa | YWM 675 Order my Book 🙏👉https://melissawest.com/book/ 💕Join Our Membership Community 💕http://bit.ly/ywmmembership This full body hatha yoga class is focused on cultivating gratitude through the practice of ahimsa as outlined in Yoga Sutra 2.30 translated by Nischala Joy Devi in The Secret Power of Yoga. In this 60 minute full body hatha yoga class for yoga, we delve into gratitude through the lens of reverence, love and compassion for all beings. We explore the depths of our True Nature as we embrace the principle of Ahimsa. This allows us to embrace a sense of interconnection with all living beings. Through this full body hatha yoga class we uncover our innate capacity for reverence that resides within each one of us allowing us to connect with the spiritual vitality present in every living being. The yoga postures in this class focus on heart opening to heighten your sensitivity to the spirit that flows through all life forms. Together, we will rediscover the beauty of the present moment and reawaken our natural state of reverence. 2.30 Yama, reflection of our true nature is experienced through: Ahimsa: reverence, love, compassion for all 2.35 Embracing reverence and love for all (ahimsa) we experience oneness Hatha Yoga to Cultivate Gratitude | Yoga Sutra 2.30 Ahimsa Sequence Supported Fish Pose Bridge Reclined Twist Side Bend Cobra Half Bow Cat Pose Gate Pose Downdog Tadasana Dancer Wide Legged Standing Forward Fold Seated Twist Supported Fish Pose Poem: Lost by David Wagoner Props Needed: Bolster

Attune to Autumn Energy Restorative Yoga | YWM 674  Order my Book 🙏👉https://melissawest.com/book/  💕Join Our Membership Community 💕http://bit.ly/ywmmembership  There is a dissonance between the overactive demands of our external world and the inner peace of our True Nature. In this restorative class, we slow down, allowing our awareness to settle within the present moment, reconnecting with the boundless and limitless energy that resides within us. As nature transitions into a period of internal alchemy, we align our practice with the rhythms of the season, embracing the call for inner reflection and replenishment. Acknowledging the perpetual overactivity of our lives, our restorative yoga practice offers us the significance of dynamic stillness. Here, in this peaceful state of awareness, we allow our energy to renew and replenish, preparing ourselves for the nurturing hibernation of the upcoming winter. Join us in this restorative yoga practice as we gather our energy and embrace the seasonal rhythms of autumn. Gathering Energy in Autumn Seasons Restorative Yoga Sequence  Legs Up the Wall  Restorative Locust  Restorative Child’s  Restorative Shoulder Stand Savasana  Poem: Fall Song by Mary Oliver  Props Needed: Wall, 2 blocks, bolster, eye pillow, blanket 

This Yin Yoga practice is designed to release your painful and aching neck and shoulder tension. In one hour yin yoga class, we'll focus on gentle yin yoga stretches and poses that target the connective tissues responsible for neck and shoulder pain. Several of the yin yoga poses are chosen to open up the chest and shoulders. Opening your chest, helps in improving shoulder mechanics and reducing strain on the neck and shoulders caused by muscular imbalances. I have also sequences in yin yoga poses that strengthen the scapular stabilizers, including the Serratus Anterior and Lower Trapezius. This will aid in stabilizing the shoulder blades and promoting better posture. Yin yoga poses will stretch the shoulders, upper back, and between the shoulder blades. We will also focus on gentle decompression of the neck and upper back which can also alleviate neck pain and discomfort. Throughout the practice, we will to focus on your breath and the principles of yin. I will encourage you to use props like blocks, chairs, and bolsters for extra support and comfort. Listen to your body and make adjustments as needed to ensure a supported and beneficial practice. By the end of this Yin Yoga session, you'll experience increased flexibility, improved posture, and a sense of release from neck and shoulder pain. Yin Yoga to Release Painful, Aching Neck & Shoulders Sequence: Supported Fish Sphinx Child’s Pose Broken Wing Pose Heart Melting Pose Thread the Needle Reverse Prayer Supported Fish Pose Props Needed: 2 blocks Poem: On a Day When Stillness Seems Possible by Rosemerry Whatola Trommer

This is an Empowered Beginner Yin Yoga class for full-body vitality! In this Yin Yoga class for beiginners, we will explore the transformative power of yin to create bring balanc to the deeper connective tissues of your body. Yin yoga targets the yin tissues of the body, such as ligaments, bones, and joints. Unlike yang styles that focus on warming and stretching the muscles, yin yoga applies gentle pressure for extended periods, stimulating the deep connective tissues to grow stronger and more flexible. In this yin yoga class, we will gently pressurize the tissues to strengthen your ligaments nad joints to increase your mobility as you age. Additionally we will begin to explore some of the organs and meridians of yin yoga to empower your vitality. Overall we are focusing on connecting with yin qualities of yielding and allowing in a world of constant activity and achievement. I will introduce you to the four principles of yin: finding an appropriate edge, softening, and being still, allowing the tissues to be gently stressed and nurtured. This yin yoga class is designed especially for beginners with 3 minute holds. Modifications and Alternatives will be given. Empowered Beginner Yin Yoga: Full Body Stretch for Vitality Sequence Butterfly Sphinx Seal Child’s Pose Figure Four Happy Baby Dragonfly Half Shoelace Savasana Props Needed: 2 blocks, bolster, yoga strap, folded blanket Poem: Yin by Rosemerry Wahtola Trommer

This Yoga Nidra meditation for immune support will offer you profound healing and rejuvenation. Deep rest is the cornerstone of physical, mental, and emotional well-being, allowing your body to heal at its core. During this meditation, you will nurture your parasympathetic nervous system, lymphatic system, thymus, tonsils and spleen, enabling them to carry out their natural immune functions. This guided practice is especially beneficial during times of illness, discomfort, or emotional exhaustion, unlocking your body's innate healing potential. Within this Yoga Nidra meditation, you will breathe and body scan through your cells, tissues, and organs, promoting the flow of vital energy along your body's pathways. By opening your awareness to various areas within, you'll activate your body's intrinsic healing power. This enhanced flow of energy empowers your body's innate capacity for healing, offering profound support for your immune system.

In this healing nervous system restorative yoga class we focus on the healing power of support through self-regulation. In this class, we create the conditions for support and nervous system healing with the wall. The wall and the earth together are the foundations that will invite deeper nervous system healing. When we find ourselves fully supported by props, such as the strap and the wall, a co-regulated relationship with ourselves emerges. This class invites you into a nervous system healing protocol that offers an easy step by step process for healing. Legs Up the Wall Yoga for Nervous System Healing Sequence Legs up the Wall Hamstring Stretch R & L Half Happy Baby R & L Figure Four R & L Twist Right and Left Goddess Legs up the Wall An Autumn Day Perfect for Getting Things Done, But by Rosemerry Wahtola Trommer Props Needed: Wall, Yoga Strap

This 60-minute Restorative Yoga class designed to support your immune system. In this session, we'll explore therapeutic poses that are designed to activate your lymphatic system, thymus glands and vagus nerve. By activating the parasympathetic nervous system, the restorative yoga poses encourage relaxation and reduce the production of stress hormones which suppress your immune system. There are several poses which support lymphatic drainage and production which aid in toxin removal and enhance your immune system's effectiveness. Throughout the class we will also focus on postures and breath practices to support your respiratory health and activate your parasympathetic nervous system which will also improve sleep quality, and reduce inflammation. These restorative yoga poses are designed to assist in improving lymph production and therefore toxin removal and support immune cell circulation in your body. Restorative Yoga Immune Support Pose Sequence 1. Legs Up the Wall 2. Supported Fish Pose 3. Body Tapping 4. Breath Practice 5. Half Happy Baby Pose 6. Twists 7. Legs Up the Wall with Breath Practice

Our vagus nerve sends signals from our internal organs to our brain. When it is balanced and engaged we feel open and curious, compassionate and mindful, in the present moment, we are able to ask for help and offer it in return, we feel safe and connected (to ourselves and our environment). Sometimes we need to “reset” our vagus nerve if we are experiencing sympathetic arousal of our nervous system (anxious & irritable, angry, fight or flight, stuck in worry) or if we are stuck in shut-down (which can look like sleeping a lot, lack of motivation, depression, dissociation, numbness and helplessness). This yoga class is a great class to practice daily to bring you back into ventral vagal activation so that you can go with the flow, meet the demands of the day, be grounded in the present moment and give and receive help with and from others.

This gentle hatha yoga class will support you in dealing with information overload, overstimulation, overwhelm and nervous system regulation. By easing your way back into your body with gentle and grounding yoga practices we can support nervous system dysregulation symptoms like anxiety, energy drain, and releasing intense emotions. Gentle and supportive movements will reduce physical tension and the muscular holding patterns that often accompany nervous system dysregulation. Gentle hatha yoga practices like this support us in self-regulating allowing us to respond to the ongoing stresses of life so that we can increase our capacity to navigate this strongly transitional time. Gentle Hatha Yoga to Soothe Overwhelm & Body Tension Sequence Somatic Breathing with Grounding Touch Reclined Somatic Embodiment Sleeping Pigeon Reclined Twist Knee to Chest Pose Cat Pose Lunge Pose Eye Yoga Tadasana Qigong Inspired Sequence Dancer Standing Pigeon Cobra Malasana Reclined Twist Somatic Breathing with Grounding Touch Poem: Returning to Stillness by Rosemerry Wahtola Trommer

This is the second class in a 5-class series that will introduce you to 5 - element theory in 1 hour yin yoga classes. We will begin by describing what 5 element theory is. From there we will go into wood element, its organs, meridians, the emotions associated with it, the colour and direction. Intro to 5 Element Theory Yin Yoga Wood Element Sequence Centering Butterfly Bananasana Hand to Big Toe Pose Broken Wing Pose Eye Yoga Reclined Butterfly Props Needed: Bolster, 2 blocks, yoga strap, meditation cushion Poem: Forgiveness by Mary McCue

This is the first class in a 5-class series that will introduce you to 5 - element theory in 1 hour yin yoga classes. We will begin by describing what 5 element theory is. From there we will go into water element, its organs, meridians, the emotions associated with it, the colour and direction. Intro to 5 Element Theory Yin Yoga Water Element | YWM 665 Sequence Wide Legged Child’s Pose Sphinx Pose Half Happy Baby pose Half Caterpillar Dragonfly Reclined Bound Angle Savasana Props Needed: Bolster, Yoga Strap, Folded Blanket, Blocks Poem: Wintering by Sandra Lim

This transformative Yoga Nidra practice designed to soothe chronic pain. In this session, I offer an alternative approach that doesn't involve suppressing or denying your suffering, nor does it require you to reach some elevated spiritual state. Instead, I invite you to embark on a journey of curiosity and courage, gently exploring uncharted territories within yourself. As you navigate the waves of pain, you will be invited to witness how your heart contracts and observe the stories woven by your thinking mind in response to this perfectly natural human response to pain. This intimate and honest exploration provides new ways to relate to your physical pain. Visualize this Yoga Nidra as a compassionate embrace, tenderly holding your heart's suffering and facilitating the release of the narratives created by your mind. By freeing yourself from the stories generated by your mind, a shift occurs. The pain transforms from an overwhelming burden to a dynamic field of sensations. Embrace the openness and presence that arises when you allow yourself to be fully present with this field of sensations. Join us in this practice and discover the potential for change within your relationship with chronic pain. Embrace the courage and empathy that resides within you. Those who endure chronic pain are some of the bravest and most compassionate individuals I know. Note: This Yoga Nidra practice is not a substitute for medical advice or treatment. Please consult with a healthcare professional before engaging in this practice, ensuring it aligns with your unique circumstances and needs.

Welcome to a powerful Yin Yang Yoga class, focused on cultivating full-body self-connection. This practice combines elements of strength and surrender, offering a balanced experience for your body and mind. We begin with 30 minutes of yin yoga and Butterfly pose, encouraging self-connection and the recognition of our inner refuge. Trusting in our own presence, we can navigate life's complexities with more ease and find contentment in caring for ourselves. Moving into Pigeon pose, we explore appropriate edges, embracing grace, gratitude, and acceptance. Stillness becomes our guide, allowing the magic of yin yoga to unfold, nurturing our bones, joints, and meridians. Surrender to gravity and the sensations, experiencing the power of non-doing. In Bananasana, we deepen our self-connection, building trust in ourselves and our lives. Transitioning to the 30 minute yang/hatha portion, we engage in a series of dynamic poses, including Hand to Big Toe Pose, Bridge Pose, Dead Bug Pose, Cat Pose, Side Plank, Downward Dog, Warrior 3, Dance Pose, Uttanasana, Easy Pose Twist, and more. These poses further support self-connection and confidence. Finally, we conclude with a restful Savasana, allowing the benefits of this practice to integrate fully into your being. In savasana, we invite you to reflect on the wisdom of the poem "New Trust" by Rosemerry Wahtola Trommer. It beautifully encapsulates the essence of building trust within ourselves and our lives. Join us on this journey of self-connection and empowerment. Embrace the balance of yin and yang, and discover the transformative power of finding refuge in your own presence in this 60 minute yin/yang yoga class. Yin Portion of Powerful Full Body Self Connection Yin Yang Yoga Butterfly Pigeon Bananasana Yang/Hatha Portion of Powerful Full Body Self Connection Yin Yang Yoga Hand to Big Toe Pose Bridge Pose Dead Bug Pose Cat Pose Side Plank Downdog Warrior 3 Dance Pose Uttanasana Easy Pose Twist Alternate Nostril Breathing Savasana Poem: New Trust by Rosemerry Wahtola Trommer

In this yin yang yoga class to nurture a peaceful heart, we will dedicate the first 30 minutes to gentle and intentional yin postures to cultivate tranquility and inner peace. Beginning with wide-legged child’s pose, we will surrender to the present moment and gather the yin energy required for the yang portion of the class in our sea of tranquility. Next, we target your heart meridian with broken wing pose and begin our exploration of the principles of yin. In each of the yin poses, I will give you the anchor of a unique loving kindness mantra to nurture a peaceful heart. As we move through the yin portion of the class, we cultivate softness, gentleness and compassion within ourselves and radiate that kindness outward into the world. In heart-melting pose, we lovingly surrender into the realm of non-doing, embracing stillness and cultivating peace within ourselves. Finally, in supported-fish pose, I will teach you an acupressure point to regulate your emotions in fire element season. In the second half of our yin yang yoga class, we fuse the elements of hatha and qigong to nurture a peaceful heart. The second half of our 60 minute journey includes integrating movement, breath and intention to awaken the peaceful energy within us. We begin by offering ourselves self-care and love by gently hugging ourselves in knee to chest pose. In cat pose, moving from our hearts fosters a sense of peace. In our lunge pose, I will challenge you to maintain a peaceful presence as we incorporate balancing elements throughout the movement. As we come into standing, I will ask you to release any burdens that are getting in the way of your experiencing peace. There are several movements from standing that will balance your yin and yang energies. We will explore warrior one as a way to release impatience, anxiety, restlessness and excess emotions. As well as a way to clear the path to a peaceful heart. We will also practice peaceful warrior to nourish our peaceful hearts. We will conclude this yin yang practice with a nourishing yin massage and some gentle movements from your heart in a seated position to connect with the peace in your heart. As always, I will share some beautiful poetry in savasana to uplift your heart. Yin Yoga Portion for Nurture a Peaceful Heart Full Body Yin Yang Yoga Wide-Legged Child’s Pose Broken Wing Pose Half Melting Heart Pose Supported Fish Pose Yang Portion of Nurture a Peaceful Heart Full Body Yin Yang Yoga knees to chest pose cat pose lunge pose tadasana Side bending Warrior one Peaceful warrior Goddess Victory Squat Wide-Legged Standing Forward Fold Malasana Easy Pose Savasana Poem: what I really need by Julia Fehrenbacher Props Needed: 2 yoga blocks

https://youtu.be/0fhoJOC9BL4 Blissful Heart Effortless Full Body Restorative Yoga is a 60 minute, deeply rejuvenating and heart-centered practice. You will experience a unique blend of restorative yoga poses and inspiring poetry for your heart chakra, your heart organ system, your heart meridian, and fire element in summer that is deeply soothing and nourishing during the most yang time of year. As you effortlessly rest into your restorative yoga postures, I will read you contemporary, spirit-infused poetry designed to touch your heart and encourage introspection and self reflection. May these inspiring words from contemporary heart-felt spiritual poets resonate with you and awaken a sense of inner peace and tranquility. To calm your heart, we will engage breath practices or pranayama as a gateway to calm your heart, body and mind. Through various breath practices from gentle cleansing breath practices, to more soothing breath practices we will invite in a sense of surrender and release tension from our bodies. You will explore the purifying power of Ha breath, the balancing power of square breath and the calming and soothing qualities of alternate nostril breathing. This restorative yoga sequence and class is designed to invite in surrender and deep rest. This profoundly relaxing and heart-centered restorative yoga class combined with the power of poetry, pranayama and restorative yoga poses guides you on a journey of inner-peace. May this class rejuvenate your body, nurture your heart and unite you with your bliss body. Props Needed: Wall, Bolster, Blocks, Yoga Strap, Eye Pillow, Blanket Blissful Heart Effortless Full Body Restorative Yoga Sequence Legs Up the Wall Supported Child’s Pose Supported Locust Pose Supported Shoulderstand Supported Reclining Pose Poetry: In Search by Rosemerry Whatola Trommer Listening for Your Name by David Graham Yin by Rosemerry Wahtola Trommer Hold Out Your Hand by Julia Fehrenbacher A Prayer for Everyday by Julia Fehrenbacher

https://youtu.be/n2yeVNgKLWw This 60 minute class begins with a 30 minute yin yoga sequence for your heart meridian to invite in self love followed by a 30 minute qigong inspired hatha yoga full body yoga flow that will leave you feeling refreshed and full of self love. Our consumer culture is highly competitive and values certain types of intelligence, bodies, and achievements. The standards set by the dominant culture cause us to feel like we can’t measure up in a way that is incredibly painful for our psyches. This causes us to live in what Tara Brach calls a “trance of unworthiness.” This continual sense of feeling that we are falling short of the person we should be, when what we really want is love and approval. With loving awareness and kindness we can choose to let go of the belief that we are unworthy. When we feel filled with judgment, shame, confusion and inner criticism, there are ways that we can come back to compassion and loving kindness. Our ego-self believes that we do not have a place within the beautiful whole of our universe. From this place of fear, it strives to control and causes a lot of trouble. When we make contact with the deeper, truer parts of ourselves, we can relax into the greater divine whole instead of one day waiting for the conditions for self acceptance to appear. This class will explore the difference between whole and perfect. You are an imperfectly perfect human being with a whole set of limitations, difficulties, obstacles, weaknesses, difficulties balanced with goodness, aptitudes, passions, skills, capacities and uniqueness that is ready to step into the wholeness of its expression. Yin Yoga Sequence for Self Love Centering Child’s Pose Broken Wing Pose Child’s Pose Side Bend Yang Sequence Hatha Yoga with Qigong Inspiration/Flow for Self Love Reclined Twist Dead Bug Cat Pose Hip Opener Lunge Pose Dolphin Downdog Shake the Tree Meridian Tracing Wood Chopper Warrior 2 Warrior 1 Wide Legged Standing Forward Fold Dancer Cobra Easy Pose Garland Pose on block with thoracic rotations Butterfly Wide-legged seated forward fold Savasana Poem: Aspen at Heart Rosemerry Whatola Trommer

https://youtu.be/9PPXDsEMNEA We all know how difficult it is when you can’t fall asleep or you fall asleep and you can’t stay asleep. Fatigue and exhaustion settle in. Sleep anxiety becomes real. Nobody want to spend their nights tossing and turning. Whether you have difficulty falling asleep or experience fragmented sleep, this yoga nidra is here to support you through your insomnia. Yoga nidra is a state of deep relaxation that allows your mind and body to unwind, releasing the stress that contributes to insomnia. It will activate your parasympathetic nervous system known as rest and digest, promoting a sense of calm, making it easier to fall asleep and stay asleep. By entering into the state of deep relaxation offered in yoga nidra, it can lead you into a more restorative rest or sleep, allowing you to feel more rejuvenated when you wake. Throughout this yoga nidra, you will be invited to feel the gentle guidance and protection of your ancestors, guardian angels and spirit guides surrounding you with protection and loving presence as you enter into the state of deep relaxation and rest. Knowing that you are being watched over physically and spiritually throughout the night can support you to enter into a state of deep relaxation and rest. This will allow you to awaken refreshed and rejuvenated. May this yoga nidra envelop you in a cocoon of tranquility, allowing you to drift into a serene and restful sleep. May your sleep be undisturbed, free from worries and anxieties. May your sleep be a sanctuary of deep rest, nurturing your body, mind, and spirit. With love and blessings, Melissa

https://youtu.be/qMT0-QIO6u8 Fire element season, summer, is the most expansive, yang, outward focused, with its long, hot, social days. It can ignite the fire of anxiety in our bodies. Throughout this yin yang 60 minute yoga class, we will bring in the gentle, balancing and harmonizing qualities of five element theory to neutralize anxiety. We will bring in the moderating influence of water, to quell the expansiveness of fire and anxiety. We will pull and pressurize the tissues of the small intestine meridians to clear the mind of worry and judgment. This class begins with a 30 minute yin portion to tune into the always present and nourishing earth element so that you can release the accumulated physical tension from anxiety into thte ground. You will experience several calming and relaxing yin yoga postures to support you in neutralizing the fire of anxiety. From there, we will move into the yang portion of the class which will be a gentle and intentional 30 minute hatha yoga session. We will bring in qigong influences to release and purge the stress of anxiety and invite in inner peace and contentment. Yin Yoga Sequence to Neutralize Anxiety Crocodile Pose Child’s Pose Revolved Child’s Pose Yang Portion Gentle Hatha Yoga Sequence to Neutralize Anxiety Dead Bug Pose Cat Pose Downdog Warrior 1 Warrior 2 Wide Legged Standing Forward Fold Tree Pose Standing Forward Fold Eagle Pose Easy Pose Greeting the Earth Pose Row the Boat Pose Savasna Poem: Self-Care by James Crews

https://youtu.be/mKk2m7NBCPc This hatha yoga full body deep stretch will support you in releasing tension and sore muscles at any time of day but is great for mornings. We will support our nervous system in this deep stretching using a technique called Proprioceptive Neuromuscular Facilitation (PNF). PNF stretching involves a combination of stretching and contracting muscles to improve your flexibility by creating a feeling of safety in your nervous system. We will start this full body deep stretch hatha yoga class with wrist-free sun salutations to improve circulation and blood flow throughout your body so that you have enhanced delivery of oxygen and nutrients in your muscles and organs as we move into our deep stretching. This dynamic warm up will help prepare your body for the rest of the class and improves the flexibility and mobility of your spine. This deep stretching class will improve the flexibility of your side bends which will help to stretch and lengthen the muscles and connective tissues along the sides of your torso, including the intercostal muscles, obliques, and quadratus lumborum, which can become tight and restricted due to poor posture, prolonged sitting, or repetitive movements Uttanasana or Standing forward fold will provide a deep stretch for your hamstrings and improve hamstring flexibility. Cobra will increase the flexibility of your spine, open your chest and stretch the muscles of your chest, shoulders and abdomen, countering the hunched postures from keyboarding. Cobra is also fantastic for alleviating back pain. Puppy Pose is an excellent stretch for the chest and shoulders, which are common areas of tension and tightness due to poor posture, stress, and long hours of sitting. It opens the chest and shoulders, releasing tension and promoting better posture. We will spend some time with some neck stretches which can help release tension and tightness in the neck and shoulders, both are common areas of stress and tension due to poor posture, stress, and daily activities. Easy Pose Twist involves a deep rotational stretch that requires movement in the hips and shoulders, helping to improve mobility and flexibility in these areas. This can be particularly beneficial for those who have tight hips or shoulders due to sedentary lifestyles or other factors. We will stretch your lower body in Wide Legged Seated Forward Fold or Upavistha Konasana which provides a deep stretch to the inner thighs, hamstrings, and groin. It helps to open the hips by stretching the adductor muscles (inner thighs) and external rotator muscles of the hips. This class even includes a few wrist stretches to support you in improving your wrist flexibility which can help prepare your wrists for more advanced yoga poses that require greater wrist flexibility and strength, such as handstands, arm balances, and inversions. Proper wrist preparation can reduce the risk of injury and promote safe and effective practice of advanced poses. We will finish our full body deep yoga stretch class with savasana to allow your body to release tension and induce a state of calmness and relaxation, activating your parasympathetic nervous system, your rest and digest. This will allow you to integrate your deep stretch. Full Body Deep Stretch Sun Salutation Sequence Sun Salutation Side Bend Uttanasana Wrist Stretches Cobra Puppy Neck Stretches Easy Pose Twist Figure Four Pigeon Savasana Poem: Getting Out by Rosemerry Wahtola Trommer

Welcome, this guided healing energy yoga nidra meditation is designed to bring deep relaxation and awareness to different parts of your body, supporting your immune system and your body's natural healing abilities. The yoga nidra or non-sleep deep rest will support you in letting go of tension, lowering your heart rate and blood pressure, and stimulating your body's healing response. Throughout the meditation, you'll be encouraged to focus on your breath, allowing it to flow naturally and deeply, promoting relaxation and activating your parasympathetic nervous system. You'll also be guided to set an intention for your practice, such as "my body is already healing itself" or "I am filled with vibrant health and vitality," to cultivate a deeper mind-body connection and support your immune system. We will use visualization to circulate healing energy through your body. Several studies have shown that visualization and intention can enhance your body’s natural healing abilities. "Effect of Guided Imagery with Relaxation on Healing of Wounds" (Study by Klein et al., 2003): This study examined the effects of guided imagery combined with relaxation techniques on wound healing in a sample of breast cancer patients undergoing surgery. The results showed that the group receiving guided imagery with relaxation had significantly faster wound healing compared to the control group. "Effect of Guided Imagery on Length of Stay, Pain and Anxiety in Cardiac Surgery Patients" (Study by Zahr et al., 2018): This study investigated the effects of guided imagery on length of stay, pain, and anxiety in patients undergoing cardiac surgery. The findings revealed that the group receiving guided imagery had shorter length of stay, lower pain scores, and reduced anxiety levels compared to the control group. "The Effects of Guided Imagery on Immune Functioning in Women with Breast Cancer" (Study by Lengacher et al., 2012): This study examined the effects of guided imagery on immune functioning in women with breast cancer undergoing radiation therapy. The results showed that the group receiving guided imagery had improved natural killer cell activity, a marker of immune function, compared to the control group. "Imagery Training and Self-Hypnosis in the Management of Hand Contact Dermatitis: A Randomized Controlled Study" (Study by Barabasz et al., 1999): This study investigated the effects of imagery training and self-hypnosis on hand contact dermatitis, a type of skin condition. The findings revealed that the group receiving imagery training and self-hypnosis had significant improvements in symptoms and faster healing compared to the control group. May all beings be healthy and free. May this yoga nidra support your body’s natural healing ability.

This 60 minute hatha Yoga for Strong Glutes & Flexible Hips is a great strength and flexibility class to focus on internal and external rotation of your hips as well as build your glute strength. By focusing on the flexibility of your hips, you will improve the range of motion of your joints, muscles and connective tissues, making it easier to move in your everyday life. Flexibility training will support you in releasing muscle tension, reducing stress and promoting relaxation. A relaxed physical body will also relieve your mental stress and improve your overall relaxation. By focusing on building strength in our glutes in this hatha yoga class for strength and flexibility we will build muscle tone to support your body in better posture, core strength and overall movement patterns. Strength training improves bone density and your overall bone health. Strengthening any muscle group will increase your metabolism, supporting your body in burning more calories at rest. Strong glutes will support you in stability and balance, improve your posture and core strength, support you in jumping, lifting and movements like walking, sitting and standing. Hip flexibility gives you greater freedom of movement in walking, sitting and standing and can support you in having better postural alignment through your pelvis. Yoga for Strength & Flexibility: 💪Glutes & 🧘Hips Sequence Bridge Pose Internal Rotation Reclined Keyhole Stretch Locust Frog Internal Rotation Pigeon Tadasana with internal rotation Chair Pose Standing Keyhole Cow’s Face Savasana Poem: Lay down the fight by Estora Adams Collective Wisdom Magazine

In this restorative yoga practice we will focus on being as cozy as possible to promote relaxation, reduce stress, and allow your body to fully release tension. This restorative yoga class with props, including the furniture from your living space will allow your body to recover from stress and tension. By creating a comfortable environment and using props such as your couch or a chair and a bolster to support your body in each pose, this restorative yoga class will support your body to release tension and promote relaxation. Cozey Restorative Yoga Sequence Legs Up the Chair Hand to Big Toe Pose Front Lying Twist Wide Legged Seated Forward Fold Legs Up the Chair Props Needed: Chair or Couch, Yoga Strap, Bolster, Block Poem: Spring Blessing by ~ Oriah Mountain Dreamer ~ Thank you to Cozey for gifting me: The Ciello - Sunset Beige 1-Seater / With Ottoman / Sunset Beige The Solis Adjustable Table in Eclipse

Are you ready to start your day feeling energized and refreshed? This 10-minute morning yoga flow is designed to wake up your body and mind for a great way to start your day. I have been teaching real yoga for real people for over 20 years and I love supporting you in getting on your mat every day for a full body-yoga routine that will wake up your body. This class is a full-body yoga work-out that requires no-props. We will strengthen your legs, release your back and shoulders, open your chest. This class will leave you feeling ready to take on whatever comes your way today! I’ve designed this class for you to practice it first thing in the morning before you start your work-day, but you can practice it whenever you need a boost of energy. Come back to it again and again and you will notice a difference in your energy and overall well-being. I hope you enjoy this class and have a great day!

This 15 minute morning yoga practice will support you in alleviating neck and shoulder pain. It is perfect for those of you, who like me, suffer from chronic neck and shoulder pain. I didn’t even realize how exhausting and energy draining it was to have neck and shoulder pain until I built these simple yoga exercises into my daily routine. It is a perfect way to start your day. This yoga sequence of simple yoga poses will help to release tension in your neck and shoulders, improve your shoulder mobility, increase flexibility and free up energy that has been stagnant in your shoulder joints. All you need is a yoga strap and you can do this practice anywhere because all the poses are done standing. So this is a simple yoga sequence that you can take with you when you travel, because you don’t even need a yoga mat! I will talk you through the movements and demonstrate the neck and shoulder yoga exercises in real time for each pose. Remember, when it comes to neck movement, a little is a lot. I hope you find this practice as beneficial as I have! I can’t wait for you to try it! Props Needed: Yoga Strap Beginner Hatha Yoga for Neck and Shoulders https://youtu.be/XcGIKBYohfc Neck and Shoulder Pain Yoga https://youtu.be/igJhu4c9Eiw 10 min Beginner Yoga Stretches for Neck and Shoulder Pain https://youtu.be/5NyHB__AhL4 Restorative Yoga for Neck and Shoulders https://youtu.be/XhGcNzne03M Become a Member https://www.melissawest.com/membership/

This short 10 minute yoga nidra meditation or NSDR (non-sleep deep rest) is a guided journey of deep relaxation and restoration for your body and mind. In this guided meditation, I will guide you through a body scan and breathing to support you in releasing tension, soothing your nervous system, reducing stress, and cultivating a sense of inner peace and tranquility. Yoga nidra is an effortless meditation that will support you in surrendering the pushing, striving and hustling that keeps us from rest. Find a comfortable place to lie down, gravy a cozy blanket and get ready for 10 minutes of deep restorative self care. Feel free to make any adjustments and modifications along the way to make the practice even more restful for you. May this practice bring you calm, soothe your nervous system, reduce anxiety and detach stress from your body.

In this 60 minute restorative yoga class we will stimulate the vagus nerve through restorative yoga poses, breathing, sounding, and self massage to relieve anxiety. By stimulating the vagus nerve we will activate your parasympathetic nervous system which is responsible for calming your body and reducing your stress response. Props Needed: Wall, Bolster, Blocks, Yoga Strap, Eye Pillow, Blanket

Are you looking for the perfect daily hatha yoga class that you can do anywhere? For this yoga class you don’t even need a yoga mat and you could do it outside or when you are travelling on vacation. The entire class is done standing so it is incredibly versatile to be able to practice this class whenever and wherever you want! We begin with a standing twist to stimulate energy flow and circulation throughout your entire body, plus it will take your spine through rotation and release your back. Standing Cat/Cow takes your spine through flexion and extension and will open up your chest, release your diaphragm and improve your breathing. Our dynamic lunges will release your back, groin, and support you in balance and releasing what no longer serves. The wide-legged side bend takes your spine through lateral flexion and will continue to open up your breathing capacity. Standing Knee to chest and figure four pose will allow you to continue to practice your balancing and offer a deep opening of the hips. Additionally it will support you in digestion. I hope you love this variation of extended tadasana where you will roll through your feet to strengthen your arches, open up your chest for breathing, add some jumping to stimulate your bone density, metabolism, increase the circulation of lymph, strengthen your heart, and increases vitality. Our variation of chair pose not only builds strength in your legs but opens your chest and improves shoulder mobility. Dancer pose is fantastic to release your psoas/hip complex and quads. It will also open your heart and activate your thyroid. We did a fun variation of boat pose to build your core strength and balance. Our final pose was malasana and uttanasana to open your hips, lower back, and hamstrings. It was also good for digestion and we added some thoracic rotations to the malasana. Of course we finished with some sitting meditation where we offered some loving awareness to our nervous system through breath awareness. Props Needed - Block Daily Hatha Yoga Sequence 1. Standing Twist - 2. Standing Cat Cow 3. Lunge side to side with ball toss - 4. Wide Legged Side Bend 5. Knee to Chest to Standing figure four 6. Tadasana 7. High Lunge 8.Chair Pose 9. Dancer 10. Boat 11. Malasana to Uttanasana 12. Sitting Meditation

Our back becomes tight and painful with injury but also in response to stress and tension. When we are tight with fear, anxiety, and stress, we try to control our lives and our body tenses. When we put a lot of pressure on ourselves to succeed our body seizes up in responseAlways working hard, trying to do better, building up pressure to prove yourself personally and professionally takes its toll on your body and often can result in back pain. Tension myositis syndrome - weak, painful, aching muscles that get worse over time, as a result of tension and anxiety, usually occurs between 30-60 years of age, when you have the most responsibilities and pressures to succeed. When things feel out of control in our lives, our sympathetic nervous system activates and creates and maintains tension in our bodies. Through yoga we can gradually, step by step, shift from the anxiety, control, and physical tension to step by step trusting the mysterious unfolding of our lives. The habitual tendency to strive, grip and hold on tight only creates more of the same. Letting go and trusting is hard. But we don’t have to do it all at once. Plus we can have the support of each other. We are definitely not alone. We are all perfectly imperfect beings, trying hopelessly to control our lives. The pain that we experience is a messenger. It is a sacred opportunity to pause, be still and listen. As Rachel Krentzmen says, pain is our body’s way of asking us to “stop forcing and start feeling.” While slowing down and being in the physical postures of yoga, we can breathe, feel, and be present to our lived experience. Healing is not a quick fix. It is a process. Yoga is not a way to mask your pain or fight your pain. It is not like taking a “pain killer.” Instead we are present to the sensations in our body, including pain, with courage, patience, persistence, kindness, practice and acceptance. Gentle Yoga to Relieve Acute Back Pain Sequence Legs up the Chair Child’s Pose Knee’s to Chest Pose Cobra Back Support Breathing Hip Release Child’s Pose Legs Up the Chair Props Needed: Chair, Blanket, Block

This 30-minute Yin Yoga Full Body Deep Stretch Beginner class is just what you need to find balance in our hustle culture. Unlike most forms of yoga, yin yoga focuses on the deeper connective tissues in your hips, pelvis, and lower spine, helping you release tension and find stillness. In this class, you'll learn the three principles of yin yoga: finding your edge, resolving to be still, and staying for a while. With gentle, slow movements, you'll explore the yin qualities of surrender, ease, and relaxation, allowing gravity to take the weight of your body and access the deeper layers of your connective tissues. Whether you're a beginner or an experienced yogi, this class will help you drop into your body and find balance in your life. If you are brand new to yoga and get frustrated with other yoga classes on YouTube that don´t give modifications and are too hard to follow, don´t worry, our beginner yin yoga classes are actually for beginners, people who have never done yoga before. We offer slow, easy to follow, step by step instructions with lots of modifications. Props: 2 blocks, bolster (or pillows) 30 min Yin Yoga Full Body Deep Stretch Beginner Sequence Butterfly Bananasana Keyhole Broken Wing Supported Fish Pose Savasana Poem: What Silence Said by Julia Fehrenbacher

Welcome to a 30-minute Yin Yang Yoga class for Neck & Shoulder Pain Relief! If you're dealing with neck and shoulder pain, this class will help. My intention is to help you release tension, increase mobility, and find relief from discomfort. In this class, we'll start with a gentle Yin sequence to apply appropriate stress to the tissues that wrap around the joints of your body. We'll move through Supported Fish Pose, Heart Melting Pose, and Broken Wing Pose, focusing on finding an appropriate edge, softening, and being still. Remember, not every pose will be possible for every body, and that's okay! I’ll offer alternatives so you can find what works best for your body. Then, we'll transition to the Yang portion of the class, where we'll focus on building flexibility and mobility through standing postures such as Tadasana and Warrior One, and movements like shoulder circles and spinal mobility. We'll end with a relaxing Savasana to let the body integrate the benefits of the practice. Remember, it's not about what the pose looks like, but how it feels in your body. This is real yoga for real people. Yin Yang Yoga Sequence for Neck and Shoulder Relief Yin Portion Supported Fish Pose Heart Melting Pose Broken Wing Pose Yang Portion - Hatha Neck and Shoulder Mobility from Tadasana Chest Opening from Warrior One Shoulder Release from Wide-Legged Standing Forward fold Bow Pose Child’s Pose Savasana Poem: The Knots Prayer Anne & Bill Degnan

This 30 minute restorative yoga class is designed specifically to boost your immune system. In this class, we will focus on yoga poses that help increase your internal resistance and immunity so that you can remain healthy and vibrant. We will begin with legs up the wall pose, which allows the lymph nodes in our neck, armpits, and groin to work more efficiently. Next, we will practice supported fish pose to stimulate the thymus gland, which is responsible for producing T cells. We will also practice a restorative side bend to stimulate the spleen, which filters germs from our bloodstream. Finally, we will end with bound angle pose to open up the thymus and groin lymph nodes. Restorative yoga has a tonifying effect on the body and helps increase the activity and efficiency of the cells in our immune system. By strengthening our internal body and trusting its innate potential for maintaining health and to overcome illness, we can heal from within and restore balance to our bodies. This is real yoga for real people to experience the healing power of restorative yoga for your immune system. 30 min Restorative Yoga for Immune System Sequence Legs Up the Wall Supported Fish Side Bend Over Bolster Bound Angle Pose Props Needed: 2 blocks, bolster, yoga strap, blanket, eye pillow, wall Poem: The Cure for it All by Julia Fehrenbacher

Are you ready for an hour of rejuvenating, invigorating, and soul-nurturing hatha yoga poses that you should do daily? This class is packed with the top twelve yoga poses you should do every day to transform your mind and body. Melissa West, your clear-seeing yoga guide will take you through inversions, backbends, twists, forward folds, balancing poses, side bends, and resting postures to give you a complete real yoga for real people experience . You'll strengthen your legs and glutes while opening up your chest and relieving back pain from hours of screen time. Hip openers will release tension, making them perfect for athletes and those who sit for long periods. You'll also give your immune system a boost and recharge your batteries with restorative poses, which will leave you feeling refreshed and energized. Throughout the class, your spine will be taken through the four movements of flexion, extension, lateral flexion, and rotation to relieve back pain and soothe stress and anxiety. Balancing postures and core strengthening exercises add an extra challenge while toning breast and armpit tissue and supporting breast tissue health by encouraging lymphatic flow. Join me for a hatha yoga class that will not only take care of your physical well-being but will also calm your mind, improve your emotional and mental well-being, and leave you feeling incredible. Don't miss out on this 1 hour version of 12 poses you should do daily that you have grown to love so much!

This healing yoga nidra combines the best of yoga nidra and forest bathing and was filmed and recorded on the Rainforest Trail in Pacific Rim National Park in Tofino. Yoga nidra calms your thinking mind, improves your sleep, improves your physical health, releases stress, anxiety and depression, and releases chronic pain. It promotes deep rest and relaxation that isn’t available in your average guided meditation practice. Forest bathing reduces stress hormone production, improves feelings of happiness, frees up creativity, lowers your heart rate and blood pressure, boost your immune system and supports you in recovering from illness.  In this yoga nidra you will imagine you are on the Rainforest trail with us. Through this guided meditation, done in a reclined position you will explore your symbiotic and healing relationship with the forest.

  This healing yoga nidra combines the best of yoga nidra and forest bathing by an ocean and was filmed and recorded on the Wild Pacific Trail in Ucluelet on Vancouver Island. Yoga nidra calms your thinking mind, improves your sleep, improves your physical health, releases stress, anxiety and depression, and releases chronic pain. It promotes deep rest and relaxation that isn’t available in your average guided meditation practice. Forest bathing reduces stress hormone production, improves feelings of happiness, frees up creativity, lowers your heart rate and blood pressure, boosts your immune system and supports you in recovering from illness. In this yoga nidra you will imagine you are on the Wild Pacific Trail with us. Through this guided meditation, done in a reclined position you will explore the depths of your soul, your soul’s desire and flow through your fluid body.

Join me for this calming yoga nidra. I wrote this original script to target and activate your vagus nerve. Your vagus nerve is part of your autonomic nervous system. It plays a role in regulating your body’s internal environment, including your heart rate, digestion, breathing and immune response. It can support you in feeling less anxious and depressed. Through this guided meditation your nervous system will be calmed, reducing anxiety and depression and supporting an overall sense of well-being. Your sleep will also be supported. The guided meditation takes you through a rotation of parts of your body with a focus on your vagus nerve. This meditation is perfect for all levels of experience from beginner’s to advance. You do not need any prior yoga experience. You can choose whatever position you want for this meditation. In fact most people do it lying down. Enjoy the gift of restoration with this Vagus Nerve Yoga Nidra to Calm Your Nervous System. May this practice support you in feeling regulated so that you can respond with flexibility to the ordinary and stressful challenges of day to day life. With love and many blessings, Melissa

You guys LOVED the first 45 minute Daily Hatha Yoga Routine 12 Poses You Should Do Daily | Yoga with Melissa 479. It has over 40K views and I hear from so many of you that you put it into your regular rotation. So, I decided to create a 30 minute version of daily hatha yoga poses that you should do everyday. The inversions, backbends, twists, forward folds, balancing poses, side bends and resting poses in this hatha yoga class will give you the most complete yoga class for your body that will attend both to your physical well-being and health, but also calm your mind, improve your emotional and mental well-being, give you more energy and leave you feeling rested. The resting postures in this class will recharge your batteries, release tension from your body, boost your immune system, relieve fatigue and help to deepen your breathing. There are poses in this class which will help to strengthen your legs, butt and glutes. Backbends will open up your chest and counteract rounded and poor postural habits from hours of screen time. Hip openers will relieve tight hips, back pain, sciatica, are great for athletes and are great for those of us who spend long hours sitting. Throughout this class your spine is taken through the four movements of flexion, extension, lateral flexion and rotation. These movements will not only help to relieve back pain, but because the spine houses the central nervous system they are also calming and help to relieve stress and anxiety. Several of the poses in this class support breast tissue health by encouraging lymphatic flow through the armpits and breast tissue as well toning breast and armpit tissue. I have changed up a few poses in this updated version of 12 poses you should do everyday. It is a wrist free class! The balancing pose is different. I have added a dedicated core strengthening pose and a dedicated seated forward fold to calm your nervous system. 12 Poses You Should Do Every Day in 30 minutes - Wrist Free Sequence 1. Legs up the Wall with 3 part Breath 2. Bridge Pose 3. Knee to Chest Pose 4. Keyhole Stretch 5. Cat/Cow 6. Plank 7. Lunge 8. Tree Pose 9. Side Angle Pose 10. Locust Pose 11. Janu Sirsasana 12. Savasana Poem: Hold Out Your Hand by Julia Fehrenbacher

In this vagus nerve yoga class for morning we will become familiar with our vagus nerve and the vagal brake through breathing. This will allow our nervous systems to move flexibly through our day, to meet the demands of our day. When our nervous systems are flexible, the vagal brake can release to allow us to move into action and then have the resilience to return to ease and calm so that the challenges of life feel more doable. This yoga class focuses on stretching the adductors/inner thighs and hip flexors. We will practice several variations of warrior one pose and goddess victory squat throughout this vagus nerve yoga class for the morning. Vagus Nerve Restorative Yoga https://youtu.be/v5iNPPr9Bcw Vagus Nerve Exercises for Relaxation https://youtu.be/o7Qa4EqB-gc Vagus Nerve Massage for Stress & Anxiety Relief https://youtu.be/MMaWEUuwoZY Vagus Nerve Massage for Insomnia https://youtu.be/mZmJ_Sdks6M Become a Member https://www.melissawest.com/membership/

30 min Yin Yoga for Urinary Bladder Meridian | Energy Reserves & Purification This 30 minute yin yoga for your urinary bladder meridian will support you in building your energy reserves and purifying your body of toxins. Your urinary bladder meridian starts at the inner corners of your eyes, goes up and over your head, down either side of your spine, and down the backs of your legs.In this class we will focus on your urinary bladder meridian as a powerful meridian line for storing energy reserves and purification. Props Needed: wall, yoga strap, folded blanket, bolster 30 minute Yin Yoga Sequence for Urinary Bladder Meridian Eye yoga acupressure Locust Hand to big toe pose Caterpillar Savasana Poetry: Where Many Rivers Meet by David Whyte At the River Clarioin by Mary Oliver In Praise of Water by John O'Donohue   Yin yoga for HSP | Urinary Bladder Meridian-489 https://youtu.be/UzPck6DnMPE   Kidney and Bladder Meridians 21 https://youtu.be/U-D2QvteBgU   Qigong Flow for Water Element Kidney and Bladder Meridian https://youtu.be/p3xx4KaktZ0   Juicing for Bladder and Kidneys : Help for Urinary Tract Infections https://youtu.be/aBQuPGt4ktU   Become a Member https://www.melissawest.com/membership/

Winter solstice occurs between December 20 and 22nd in the Northern hemisphere and June the 20 and 22nd in the Southern hemisphere. It represents the shortest day and the longest night of the year. Here we sink into the depths of darkness and most likely tiredness envelopes us. It is a perfect time of year to practice the rejuvenating restorative style of yoga. In this class we will focus on restorative yoga poses with props to renew our energy when the darkness and cold of winter envelopes us completely. Legs up the wall, restorative child’s pose, supported bridge pose and supported locust pose with draw your energy back into your kidney and adrenals, leaving your feeling refreshed and rejuvenated and ready to welcome the slow return of the light. Winter solstice marks the beginning of water element season and winter. It is a season of darkness, mystery, and inner listening. The seasonal transitions is the theme of my forthcoming book. In this class we will resist the urge to prove that we accomplished something in this past year and the need to define our upcoming year. We do this by aligning with the seasons with the support of restorative yoga. Poetry: Winter Meditation by Denise Levertov Adante Grazioso by Clea Roberts To Know the Dark by Wendell Berry Props Needed: wall, 2 blocks, a bolster, eye pillow and blankets for this restorative yoga class for winter solstice.

In this 30 minute hatha yoga class Melissa West will connect you to the warrior archetype as part of her Masculine and Feminine Polarity Series. Regardless of our gender we all have masculine and feminine energy within us. The masculine and feminine energies within us create polarity within us. When they are in balance and harmony we feel better! Throughout this series, we will bring the unhealthy and wounded aspects of our masculine and feminine sides out of the shadows. The wounded masculine and feminine from our ego, fear and darkness and cause us to suffer. When we bring the light of awareness to the shadow sides of our masculine and feminine wounding, we can heal and transform into healthy and divine energy. This 30 minute hatha yoga class will feature the warrior poses: warrior one, warrior two and warrior three as a way to connect with the sacred masculine warrior archetype. Balanced warrior energy provides the divine masculine with an unsurpassable power source which will fuel the inner masculine to reach their goals, fight for worthy causes, achieve greatness, and leave a lasting legacy.In its balanced state the masculine warrior energy combines effort, energy and initiative.

This restorative yoga class combines restorative yoga postures including reclined bound angle pose and simple, easy reclined flowing yoga poses to connect with our divine feminine energy and in particular our womb wisdom. Regardless of whether you have a womb or not, we can all connect with our womb wisdom. Regardless of our gender we all have masculine and feminine energy within us. The masculine and feminine energies within us create polarity within us. When they are in balance and harmony we feel better! Throughout this series, we will bring the unhealthy and wounded aspects of our masculine and feminine sides out of the shadows. The wounded masculine and feminine from our ego, fear and darkness and cause us to suffer. When we bring the light of awareness to the shadow sides of our masculine and feminine wounding, we can heal and transform into healthy and divine energy. Through our wombs we can explore, express, release and reveal any emotions that have been lurking underneath, waiting to be seen. Anything unfelt, ignored, denied or avoided will arise so you can access your true self. We actually try to avoid unpleasant and overwhelming feelings by blocking them out and other coping strategies. But, it takes more effort to keep the pain at bay than to express it. When we contract our bodies, hold our breath, this constricting and holding, protecting creates tension in our bodies, locks up life force energy and we resist the very emotions that might liberate us. Emotional stress is often felt in the digestive system as well. We we fully feel these emotions and let them travel through us, we will feel empowered, sustained energy, a sense of wholeness and integrity. When we soothe ourselves and heal our emotions we can surrender and feel content. If you would like an infographic of the qualities of the divine masculine and feminine in balance go to: melissawest.com/balance

Regardless of our gender we all have masculine and feminine energy within us. The masculine and feminine energies within us create polarity within us. When they are in balance and harmony we feel better! Throughout this series, we will bring the unhealthy and wounded aspects of our masculine and feminine sides out of the shadows. The wounded masculine and feminine from our ego, fear and darkness and cause us to suffer. When we bring the light of awareness to the shadow sides of our masculine and feminine wounding, we can heal and transform into healthy and divine energy. In our wounded state, we may get triggered by an outside experience or person. The wounded masculine may feel: competitive, controlling, aggressive, withdrawing, intimidating or defensive. When we heal our emotional wounds and traumas, we are able to be present and compassionate with ourselves in difficult and triggering situations. Then the divine masculine is: supportive, present, focused, holds space, assertive, resilient, protects boundaries, lets go of judgment and centered. Poem: Witness by Denise Levertov

The push to hustle and grind is burning out the Divine feminine energy. We know our inner feminine is imbalanced when we experience ourselves pushing to be more productive and trying to make things happen. This leaves the feminine feeling tired and worn out. Perhaps you are feeling caught up in comparison and no longer feel like you can trust the mysterious unfolding of your life. This tension shows up as mistrust in your physical body, pain, and lack of self love and self nourishment. This yoga nidra will activate your Goddess energy to be release the wounded feminine. Regardless of our gender we all have masculine and feminine energy within us. When they are in balance and harmony we feel better! The feminine waters are restored through slowing down, rest, focusing internally and receiving nourishing energy. In short, by being rather than doing. This healing yoga nidra will soften and unwind the unconscious programming that the feminine could ever find their worth in productivity and allow you to unravel into deep restoration. Step into the healing powers of your Divine intuition with this divine feminine sleep meditation.

Regardless of our gender we all have masculine and feminine energy within us. The masculine and feminine energies within us create polarity within us. When they are in balance and harmony we feel better! Throughout this series we will bring the unhealthy and wounded aspects of our masculine and feminine sides out of the shadows. The wounded masculine and feminine from our ego, fear and darkness and cause us to suffer. When we bring the light of awareness to the shadow sides of our masculine and feminine wounding, we can heal and transform into healthy and divine energy. The wounded masculine is withdrawn, avoidant, and unstable. We experience the wounded masculine when we are disconnected from our feelings, abandoning ourselves when we are stressed, anxious, depressed, dysregulated. When we heal our inner divine masculine we are fully present for ourselves, no matter what is happening in our lives, with non-abandoning attention, with loving kindness and without judgment. We are our own biggest supporters. We protect our physical, mental, emotional, energetic and spiritual bodies. We are literally devoted to their well-being. Our inner divine masculine offers us the stability and security we have been longing for. Restorative yoga is the perfect yoga to activate your divine inner masculine because your body is fully supported by the props, the ground and the wall.

This gorgeous yoga nidra meditation will support you in surrendering into sacred space. It is a beautiful yoga nidra meditation that you can practice to start your day so that you inhabit your day with devotion and sacred attention. You may choose to practice in the early afternoon to support your digestion. You may choose to practice in the evening to support your sacred sleep. The yoga nidra meditation invites you into the sacred space of your body with poetry by Jeff Foster and beautiful quotes by John O’Donohue. Through breath and gently easing your awareness into your body and the sacred space all around you, I will guide you through conscious circulation through your body, contemplation of opposites and finally dropping into the liminal space of yoga nidra. May this practice support you in letting go into divine and sacred rest.

Morning Yoga Qigong Fusion In July I will support our members in sympathetic joy with our monthly calendars, daily yoga connection, and live yin class on sympathetic joy. We have something super special coming up in August so be sure to subscribe. This qigong yoga fusion flow will begin with cultivating the energy with a heart massage and getting the energy flowing through the heart and small intestine meridians. From there we will move into warrior one pose to do prayer wings to warm up our spine and open our hearts to joy even further. We will cleanse and release stagnant energy with arm swings in chair pose and come into tadasana to circle the radiant joy with a joy facial. Stepping back into warrior one, we will part the clouds to clear the way for radiant joy. In Goddess Victory Squat we will circulate joy with cloud hands to calm our mind and clear our emotions. The lotus flow will continue to circulate the joy through our bodies and radiate joy out into the world. Big Bear Circulates the moon together with chair pose, allows us to circulate the joy that we have cultivated in the class. We will finish our class by gathering and storing our radiant joy for our day.

Yin Yoga This 30 min yin yoga will open your heart and pressurize the tissues of your heart meridian to create the conditions for compassion and self compassion to naturally arise within you. This 30 minute yin yoga class will focus on your upper body, fire element and is great for your posture as well. We all innately embody compassion. We have been taught to take refuge in our minds, and to not embody the heart space of the body. What is most fundamental in our lives is love. Compassion is when we meet some internal or external suffering. With compassion, there will be a felt sense of tenderness in our bodies. In yin yoga we are not trying to get somewhere or get over anything. We are interested in allowing the felt sensation of gentle pressure of the qi in our bodies to be our compassionate guide through our class. Yin Yoga Sequence Fish Pose Half Heart Melting Pose Broken Wing Pose Fish Pose Props Needed: 2 blocks

Non Sleep Deep Rest for Beginners In this non sleep deep rest I will gently guide you through a body scan to help you relax, reduce stress and fall asleep more easily. Non-sleep deep rest, or yoga nidra, is the kind of rest you get when your body is in a relaxed state, but your mind is still awake. NSDR involves slowing down your brain wave frequency, similar to what happens during sleep, only that in this case you're awake. Non sleep deep rest is a very easy guided meditation that you do lying down. It will take you into deep non-REM delta wave sleep while you are completely awake and aware. It is deep awareness, stillness, rest and relaxation that you can do at any time of day or night. Think of it like a relaxing body scan. Non sleep deep rest is recommended by Stanford neuroscientist and researcher Dr. Andrew Huberman. According to Dr. Huberman, non sleep deep rest can put the body in a restorative state, similar to sleep. I feel grateful to have been listening to Dr. Huberman’s podcast for several years and to have heard him lecture here at University of Victoria here in Victoria BC.

10 min Morning Qigong This beginner qigong yoga fusion flow will combine some of the best yoga and qigong from a standing position. No props are needed, not even a yoga mat. The sequence will begin with knocking on the door of life to generate the vitality and life force energy that you need for your practice. You will follow with some purging qigong exercises to release sympathetic activation and negative qi so that you can move pure qi through your body during your morning practice to set you up for your day. From there we will follow up with several movements that will release your shoulders and your neck combining qigong movements in your upper body, with yoga shapes in your lower body. We will round out our qigong morning routine with a soothing yin massage and drawing down the heavens so that you can gather in whatever energy you need for the day. Morning Qigong Yoga Flow for Beginners Sequence: KNOCKING ON THE DOOR OF LIFE SHAKING LIKE A TREE DROPPING THE POST ROOSTER SPREADS ITS WINGS in WARRIOR ONE COMPETING DRAGONS in WARRIOR TWO WHITE CRANE SPREADS ITS WINGS from TADASANA YIN MASSAGE DRAWING DOWN THE HEAVENS

10 min Morning Mudra Flow This moving mudra series along with guided meditation and affirmations for your day will support you in self trust, trusting your inner guidance, finding freedom, harmony, balance, connecting with your inner truth, centering and grounding in your radiance light. Props Needed: Meditation Cushion or Chair for Sitting Mudras in the Series: Vajrapradama Mudra Hridaya Mudra Garuda Mudra Matsya Mudra Samputa Mudra Trimurta Mudra Prithivi Mudra Surya Mudra Bhu Muda

Vagus Nerve Restorative Yoga The pathway of the vagus nerve runs from the brainstem through the neck, throat, lungs, heart and digestive system. This restorative yoga class for the vagus nerve will focus on regulating your vagus nerve so that you can move through your days with more safety, connection, and ease. When your vagus nerve is regulated you will be able to go with the flow, feel safely embodied, connected with yourself, people, pets, spirit and nature. You will feel at home in your environment and in harmony with your spirit. The common irritations of the day will not bother you and life will feel more manageable. In this restorative yoga class for your ventral vagus nerve, we will focus on regulating your vagus nerve through the use of supportive props like a blanket, bolster, eye pillow, and blocks. Restorative Yoga Sequence for Your Vagus Nerve Vagus Nerve Reset Myofascial Release for Diaphragm Psoas Release over Bolster Supported Fish Pose Supported Twist Savasana Poem: From Blossoms BY LI-YOUNG LEE

Yin Yoga Grace This 30 minute full yin yoga class with props will support you in cultivating grace with long holds. The focus will be on hips and hip openers with the support of props and lots of modifications. This full yin yoga class is great for back pain and lower back pain. It is suitable for beginners and intermediate level yin yogis and suggestions will be given for each level with props and modifications.  30 minute Yin Yoga Sequence for Grace:  Centering Sleeping Swan Shoe Lace with Rotation Savasana

Oceanside 🌊 Yoga Nidra This oceanside yoga nidra is a sacred and spiritual practice that is always available to carry you over the troubled waters of your life.  In this oceanside yoga nidra, I will lead you in a guided meditation through the layers of your body that might feel like the womb-like space in a sea of rest. When the tide moves away from the shore of you of your day to day activities, your brain waves will let go of mental activity such as problem solving, thinking and decision making. Your brain waves will slow down to the deeply relaxed theta state associated with sleep while still maintaining a trace of awareness. This form of meditation will allow you to let go of physical tension and emotional stress by calming your nervous system. You will descend deeply into the sweet waters of yoga nidra.  This oceanside yoga nidra was filmed on Long Beach in Tofino, BC Canada. 

Qigong Yoga Fusion This hatha yoga qigong fusion class will combine hatha yoga with fountain pose from qigong. Starting in mountain pose, moving to tree pose. We will focus on the kinds of abundance that you want to draw into your life. Additionally, this class will open up your lungs so that you can breathe in more inspiration and good quality and integrity of qi. We will practice fountain pose from easy pose and finish our class in savasana with a poem by William Bly. This short yoga class for abundance will focus on drawing in prosperity and abundance in a simple and easy way. It would be a great class to practice during the full moon to celebrate abundance and prosperity. Poem: The Shocks we Put Our Pitchforks Into William Bly

Morning Energy Boost In this short yoga class we will create an energy boost for focus and relaxation. By starting with centering we will gather the energy in stillness, connect with the energy of the earth and breathe into the deep resource of your kidneys to draw on the integrity of your qi. Moving on to the spinal energy series we will release your spine and draw on the deep well of energy in your lower dantien, moving in through your body with ease. Inspired by qigong, we will shake our body to draw energy into our organs and our joints. Locust pose will focus on the deep resource of prenatal qi available to us in our kidneys. Finally with matsyendrasana we will release excess qi and come back to our centers. Our poem for today is: I am laid bare by Zoey Quiney

Yoga for Mood Swings Drawing on the teachings of Thich Nhat Hanh we will bring mindfulness and compassion to the emotions of irritability, impatience, aggression, lack of motivation, difficulty concentration, stress, tension, nervousness, anxiety, sadness, depression and melancholy. This Restorative Yoga for Mood Swings with props will have long 10 minute holds. These restorative yoga poses will calm your emotions and support you in emotional regulation. This restorative yoga class is great for emotional release, stuck emotions, emotional overwhelm, coping with strong emotions, and emotional healing. Restorative Yoga for Mood Swings Pose Sequence Burrito Savasana Supported Child’s Pose Supported Bridge Front Lying Twist Burrito Savasana Props Needed: Blanket, Bolster, 2 blocks, Yoga Strap

Yoga Nidra for Chronic Pain Welcome to this yoga nidra for chronic pain. Living with chronic pain can become all-consuming, affecting all aspects of our lives and over time it can feel like there is no way out. No matter how hard we try there is no escape. It is easy to feel hopeless and helpless. I have found that offering myself self compassion and attending to the secondary bracing that can come from the pain can help to create some space around the physical, mental, emotional and energetic effects of chronic pain. Please know that you are not alone in this experience. Unfortunately, globally it is estimated that about 1 in 5 people or 1.5 billion people worldwide experience chronic pain. I know that pain can be so isolating, but you are not alone. Others feel this too. May you offer yourself the compassion that you need in your chronic pain May you accept yourself, exactly as you are, even in the midst of chronic pain. May you forgive yourself for experiencing pain and know that you are worthy just for being alive. May you be patient May you known your strength Resources: Kristen Neff: Self Compassion The Proven Power of Being Kind to Yourself Amazon.ca https://amzn.to/3z1iTrT Amazon.com https://amzn.to/3shH8iM

Yin Yoga for Creative Fuel Part 2 This yin yoga sequence for creativity we will practice yin yoga poses to generate creativity. The poses will be accompanied by readings from Chris-Anne’s Sacred Creator’s Oracle Deck to inspire creativity and innovation in your life.  Yin Yoga Sequence for Creativity  Centering 5 mins  Pigeon - 5 mins each side Dragon - 3 mins each side Twisted Roots - 3 mins each side  Savasana - 5 mins    Resources:  Sacred Creators Oracle by Chris-Anne  Amazon.com https://amzn.to/2XjSB5V  Amazon.ca https://amzn.to/3siKnGJ    To Bless the Space Between Us: A Book of Blessings by John O’Donohue  Amazon.com https://amzn.to/3shHciu  Amazon.ca https://amzn.to/3k1kk3f 

Yin Yoga In this yin yoga sequence for creativity we will practice 4 yin yoga poses to generate creativity. The poses will be accompanied by readings from Chris-Anne’s Sacred Creator’s Oracle Deck to inspire creativity and innovation in your life.  Yin Yoga Sequence for Creativity Centering - 5 mins  Butterfly - 5 mins  Shoelace Legs with Eagle’s Arms - 3 mins each side  Bananasana - 5 mins each side  Savasana - 5 mins    Resources:  Sacred Creators Oracle by Chris-Anne  Amazon.com https://amzn.to/2XjSB5V  Amazon.ca https://amzn.to/3siKnGJ    To Bless the Space Between Us: A Book of Blessings by John O’Donohue  Amazon.com https://amzn.to/3shHciu  Amazon.ca https://amzn.to/3k1kk3f 

Restorative Yoga We are going through a profound time of spiritual awakening. Even for those of us who have been on the spiritual path for many years, decades even, are being asked to awaken to new and deeper levels of trust, love and peace. Our souls are encouraging us to let go of old habitual ways of being where we hustled for our worth, listened to our inner critic, pushed to do more and be more, and were caught up in people-pleasing. To a certain extent we put our trust in our reactivity and our inner critic, This is a transitional time. It is one where the old ways have not fully let go even though we can see clearly to embrace trusting peace and calm. The intention in this class is to trust being peaceful, calm, warm, non-reactive, loving and kind towards ourselves more than we trust our reactivity, distress, stress, suffering, anxiety and depression. Can we trust the place of CALM within us and TRUST that that place of peacefulness is a WISE place to be. There is safety inside of us. As we gradually surrender more and more to this place of peace and safety within us, we no longer need to invest in the habitual ways of rushing, anxiety, pushing ourselves, inner criticism, and being in conflict with our reality. Props Needed: Bolster, Blocks, Meditation Cushion, Eye Pillow, Yoga Strap, Blanket Trust in Calm Restorative Yoga Sequence Gentle Legs up the Wall Front Lying Twist Supported Wide Legged Standing Forward Fold Reclined Twist Supported Bridge Gentle Legs Up the Wall Poetry: De Colores by Angie Trudell Vasquez At This Age by Mary Wehner To Friends by Michael Koehler Over the Weather - Naomi Shihab Nye

10 Min Morning Yoga In this morning yoga class to align with spirit we will cultivate a greater integrity of our heart by slowing down the pace of our lives. By approaching our yoga practice in a more relaxed and gentle way we can be more in tune with our spirit. When we slow down we feel the flow with spirit and feel a deeper connection with our more inspired and heart centered selves. This short class invites you to connect with your femininity, fluidity and intuition as you move and draws on the teachings of Matt Kahn. This class includes alternate nostril breathing pranayama.

10 min Morning Yoga If you are experiencing perimenopausal, menopausal or postmenopausal mood swings you are not alone. Anger, frustration, irritation, anxiety, depression are common emotions that move through our bodies during the menopausal years. In this class, we will draw on the teachings of Thich Nhat Hanh to embrace our emotions with kindness and compassion. Rather than struggling against our emotions or trying to understand them logically, we will simply meet ourselves where we are and take good care of ourselves with this yoga class that will feel like a mindful hug.  Props Needed: Block 

Qigong Yoga Fusion This is a 10 min Women’s Morning Qigong Yoga Fusion to clear heat from your body. Heat that might cause perimenopause, menopause and postmenopausal symptoms like hot flashes, night sweats, anxiety, restlessness, irritability, migraine headaches and sleeplessness. We will tap the body to release anger, frustration, and irritation. There is also tapping to relieve depression. Focusing on relieving heart heat will support us in relieving anxiety and emotional overwhelm. There are no props needed for this practice, not even a yoga mat! Whatever goodness we have accumulated from our practice may we dedicate it towards the happiness and welfare of all.

This restorative yoga video is intended to support women in their perimenopausal, menopausal and postmenopausal years who don’t sleep well in the night. Not sleeping well during the normal sleeping night hours is incredibly common for women over forty-five. Sleeping peacefully through the night, is no longer the norm and so in this class we bring awareness to the outcome of sleepless nights. We begin by offering ourselves acceptance to kindness instead of fighting the fatigue with the habit of productivity. Turning to restorative yoga allows us to greet our fatigue and exhaustion with gentle and tender care. Dropping the struggle allows us to let go of unrealistic expectations and drop into compassionate restoration.

Yoga Nidra for Winter Winter gives us pause to become aware of our own energy reserves and the way we conserve them. Yoga nidra allows us to drop into meditative rest to conserve our energy. This yoga nidra for winter will allow you to contemplate the blessings of rest and the gift that it is to be able to restore our energy reserves with practices like yoga nidra. In this yoga nidra we will embrace the quiet stillness that winter gives us, sending forth prayers of restoration for all those who need rest including yourself. For this practice all you need is a comfortable place to rest. Maybe a bolster or a pillow for under your knees if your low back bothers you when you lie on your back. A blanket to pull up over you can provide extra warmth and comfort. An eye pillow can align you with the darkness of the winter season. Let yourself be cozy. I want to acknowledge you for setting aside the time to tend to your energy reserves at this time. For this nourishing self care. What is the best time to do yoga nidra? According to traditional Chinese medicine, from 1-3 pm fire element and your small intestine meridian is most active. Your small intestine meridian is often overworked from “sorting the pure from the impure.” This is an excellent time of day to bring in conscious rest, such as yoga nidra, to provide your mind a break from all the mental processing you do through the day. Winter is one of the best times to practice yoga nidra. According to traditional Chinese medicine, winter is the season of water element and the kidneys which are responsible for your source energy. When we do practices like yoga nidra we can tend to our energy reserves. What are the stages of Yoga Nidra? These are the stages of Yoga Nidra that I teach, however I sometimes vary the order and may not include every stage in every yoga nidra. 1. Centering/Permission/Introduction of Theme: Allows students to become comfortable and Prepare for Practice 2. Sankalpa or Intention Setting 3. Body Sensing/Body Scan/Circulating Awareness Through the Body 4. Breath Awareness 5. Awareness of Opposites 6. Resting in Yoga Nidra 7. The Return What happens if you fall asleep during yoga nidra? It is not a problem. It means that you need the sleep and I am glad that you got the rest. When your body is rested you will experience yoga nidra as sleep with awareness. Dr. Sarah C. Mednick, a Harvard trained research scientist and a pioneer in nap research found that even if you do “fall asleep” in yoga nidra, you will receive the same nourishment to cognition and wellness as a full night’s sleep. What happens in Yoga Nidra? Yoga nidra is a guided meditation that allows you to rest deeply in a state of consciousness that is somewhere between waking, dreaming and sleep. Through this guided meditation your attention is drawn inward a body scan, breath awareness, and awareness of opposites, inviting your mind into a conscious deep sleep. What is the difference between yoga nidra and meditation? Yoga nidra is a form of guided meditation where you rest back and you are guided into a conscious sleep. With meditation you often practice seated and your awareness is often on a single point, such as your breath. Generally in meditation the hope is that you stay alert and conscious, whereas in yoga nidra you go into a sleep-like state.

15 min Qigong Yoga Flow for Winter This is a short qigong inspired yoga flow to bring energy to the kidney organs and water element this winter season. We will learn some fun “bear” inspired qigong movements and create a yoga fusion class that will build your energy reserves this winter. Is Qigong the same as Tai Chi? Qigong is a skillful way to cultivate and work with your energy. Tai Chi on the other hand is a martial art. What is Qigong good for? Qigong will lubricate your joints, improve your circulation, help you to improve your focus and your intentioned awareness, encourage optimal diaphragmatic breathing, lower your stress hormone cortisol, stimulates digestion, calms anxiety. Does Qigong really work? Qigong uses your own body weight in a series of standing postures that flow from one to the other. These flowing movements stimulate the acupuncture meridian lines and their organ systems to create healing in your body by moving blood and oxygen through your body. Because of the way you focus your mind and intention on your physical movements, your mind will calm which relieves emotional stress and mental anxiety. The flowing poses create a moving meditation that helps to lower stress and improve your mood. Which is better yoga or qigong? Yoga and qigong are complementary practices, both of which are focused on cultivating and working with our internal life force energy or qi. Yoga focuses on building strength and flexibility with their postures. Whereas yoga corresponds to the Ayurvedic school of medicine, qigong refers to the Traditional Chinese school of medicine. Generally yoga puts more emphasis on static stretches and qigong focuses more on flowing movements. Can you do qigong at night? You can do qigong at night. Focus your attention on calming your energy to prepare for a deep night’s sleep and to cultivate your energy for the following day. Can I do Qigong everyday? Yes you can do qigong everyday. What time of day is best to do qigong? There are two times of day that could be good for your qigong practice. 7-9 am is the time of Earth Element and your Stomach Meridian Good time to exercise, have breakfast, good time to receive nourishment (on all levels - physically, mentally, emotionally, energetically, spiritually) This is a good time of day for a moderate and nourishing qigong practice. 11 am - 1 pm is the time of Fire Element and your heart meridian This is your most expansive energy of the day. It is a good time to be active, connect with others and a good time for exercise again. This would be a good time for a more vigorous qigong practice. How long should you do qigong? You can practice qigong anywhere from 20 minutes to an hour. As long as you are cultivating qi and not draining yourself of qi. How long should you practice qigong daily? You can practice qigong anywhere from 20 minutes to an hour. As long as you are cultivating qi and not draining yourself of qi. What is the best Qigong exercise? I think the best qigong exercise is whatever your present favourite is. Does Qigong help balance? There are many qigong exercises that come onto one foot and support you in cultivating balance. Poses like crane, Soaring Dragonfly, Buddha Praying, bouncing ball, walking on clouds are all balancing poses. Does Qigong build muscle? Can Qigong make you stronger? Qigong helps you build muscle and grow stronger, especially in your legs when you move low and slow. Poses like retrieving the moon from the sea, pushing mountains, swimming dragon, embracing moon, bear pushing a wall, yin opens yang closes, twist to look at the moon, all build strength in the legs.

4 Yoga Poses Before Sleep I learned recently from one of my students that if physical therapy clients were given 5 or more exercises by their physical therapists there is no chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day. This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results. Here are 4 yoga poses to do before sleep organized into a full hatha yoga class sequence Legs Up the Wall Child’s Pose Janu Sirsasana or Head Beyond Knee Pose Moon Channel Breathing Savasana

Yoga Nidra for Relaxation This yoga nidra for relaxation will guide you into inner peace and calm. A full body relaxation yoga nidra intended for relaxation, release and letting go. Yoga with Melissa offers some of the best yoga nidra on YouTube for relaxation. So if you are searching for yoga nidra for complete relaxation and stress relief, yoga nidra that will support you in relaxation and sleep, you are going to love this yoga nidra.  Yoga nidra guided meditation supports you in doing less. It teaches you how to stop doing more and start being. Through guided breathing and body awareness techniques you will be guided into progressively deeper states of deeper relaxation and non-doing. It is said that just 45 minutes of yoga nidra can be as restorative as 3 hours of sleep. You will step away from this yoga nidra deeply relaxed and restored. 

Pick A Card Yoga You loved my last pick a card yoga class and I loved creating it. Today I am creating a pick a card class with the Urban Crow Oracle and the Earthbound Oracle. Links to where you can purchase these decks are below. Same as before, there will be 3 piles each one represents a different yoga class. Tae a few moments to center yourself and focus on the three card piles. Choose the pile that you resonate with the most and then click on the time stamp in the description for your yoga class. These hatha yoga sequences are suitable for level 1 or level 2, beginner or intermediate level hatha yoga students. The first two classes are more hatha yoga in style and sequencing. The first class you will need a wall. The second class you will need a yoga strap. The second class is mostly standing postures.   Poem: Still Life by Kristin Lee from Collective Wisdom Magazine September 2020 edition  https://www.collectivewisdommagazine.com/   Within you for you by Justine Beck from Collective Wisdom Magazine  https://www.collectivewisdommagazine.com/   Deck Used in these Videos  Urban Crow Oracle https://crowtarotshop.com/products/4th-printing-urban-crow-oracle-pre-order-releases-june-2021 

CALM your NERVOUS SYSTEM This restorative yoga class to calm your nervous system will support your parasympathetic nervous system, in particular healthy ventral vagus and dorsal vagus activation of your nervous system so that you leave feeling “zenned out, ” meditative and contemplative.  Props Needed: Bolster, 2 blocks, blanket, yoga strap, eye pillow   Restorative Yoga Sequence Poses to Calm Your Nervous System  Restorative Cat Pose  Front Lying Twist with Bolster  Restorative Yoga for Your Eyes  Restorative Downward Facing Dog  Side Lying with Bolster  Supported Shoulderstand    Poem: Mary Oliver, The Swan  In our membership community we have a 5-class series for Ventral-Vagus Activation that will further support your nervous system in safety, connection, & resilience.  Link for members: https://www.members.melissawest.com/courses/ventral-vagus-activation/  Link to become a member: https://melissawest.com/membership-landing-page/   

Ease Gas & Bloating Here are 4 yin yoga poses for gas and bloating. These yoga exercises will pressurize the colon or large intestine. They will also lengthen the large intestine or colon to relax it so you can release the gas and bloating. This is a yin yoga class with long five minute holds.

yin yoga poses for lungs Yoga with Melissa 596. Join Melissa in another beautiful location on Vancouver Island to practice yin yoga to boost the immune system with these 4 yin yoga poses that will support you in boosting your immune system this autumn season. Immediately boost your immune system with simple yin yoga you can do for real people just like you. This is an easy 4 yin yoga pose sequence that you can follow along with senior yoga teacher Melissa West, Ph.D. while she demonstrates how to pull and pressurize the lung meridian in a way that will boost your immune system. Melissa’s calming demeanor, explanation of the poses and their uses, poems and quotes will provide you with a great overall experience. One of my students told me that if physical therapy clients were given 5 or more exercises by their physical therapists that there is no chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day. This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results. Here are 4 yin yoga poses for lungs. These yin yoga poses are ideal for lung health. They will expand your chest, relieve lung congestion and pull and pressurize the lung meridian. This is a yin yoga class with long five minute holds. 4 Yin Yoga Poses for Your Lungs Sequence Broken Wing Pose Seal Melting Heart Pose Supported Fish Pose Salty Absolution by Estora Adams From the October 2020 edition of Collective Wisdom

Yoga Poses for Your Low Back One of my students told me that if physical therapy clients were given 5 or more exercises by their physical therapists that there is no chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day. This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results. Here are 4 yin yoga poses for lower back pain relief. These yoga exercises will release back pain and help you to feel better. This is a yin yoga class with long five minute holds. Yin Yoga Sequence for Lower Back Pain Relief: Keyhole Child’s Pose Dragon Pose Half Happy Baby Pose

Yoga Nidra This 30 minute yoga nidra sleep meditation for deep rest. Yoga nidra powerfully heals and restores your body on a physical level giving you an opportunity for deep rest in reclined meditation. This yoga nidra is designed to give all parts of your body deep rest. All the organs and systems of your body from your ventral vagus nervous system, your heart, your lungs, your kidneys, your liver, your brain and rest and rebuild.  It is a deep rest meditation that will guide you for 30 minutes into a yoga nidra healing experience. Allow Melissa West to guide you on this healing yoga nidra journey into deep restorative sleep and into a deep rest frequency.  Yoga Nidra meditation is easy because it takes your brain into the same frequency when you are in deep sleep even though you are awake allowing for deep rest. Your body will naturally begin its process of rejuvenation and healing. Your vital, rested, and restored body is the first step towards releasing stress and finding inner peace. This guided yoga nidra meditation will take you to brainwave states where your entire body and mind will have a chance for deep rest and rejuvenation.   Members Only Audio Link

Let Go In this yoga nidra for letting go, I will lead you in a guided meditation through the layers of your body into a calming sleep-like state. Your brain waves will let go of mental activity such as problem solving, thinking and decision making. Your brain waves will slow down to the deeply relaxed theta state associated with sleep while still maintaining a trace of awareness. This form of meditation will allow you to let go of physical tension and emotional stress by calming your nervous system. It may also improve the quality of your sleep, improve your mental focus, let go of resentment, control, anger and guilt. We will begin our yoga nidra practice with a beautiful letting go quote by Jeff Foster.  Readings from:  Jeff Foster, You Were Never Broken Poems to Save Your Life  Amazon.ca https://amzn.to/3AMObmJ  Amazon.com https://amzn.to/3jNTyuY

Yin Yoga for Letting Go In this yin yoga practice for letting go I will provide you with yin yoga poses for letting go alongside yoga quotes for letting go. The quotes for letting go will support you in letting go of the past, letting go of fear, letting go of resentment, letting go of shame, letting go and moving on. While you are in your yin yoga poses for five minutes at a time I will read you beautiful, meaningful and moving quotes and poetry on letting go.    Yin Yoga Sequence for Letting Go Centering - 5 mins  Revolved Child’s Pose - 5 mins each side Reclined Cow’s Face Arms - 5 mins each side  Savasana - 5 mins    Readings from:  Jeff Foster, You Were Never Broken Poems to Save Your Life  Amazon.ca https://amzn.to/3AMObmJ  Amazon.com https://amzn.to/3jNTyuY    Daring to Take up Space by Danielle Koepke  Amazon.ca https://amzn.to/37XasSx  Amazon.com https://amzn.to/3iLVGUB

You Are Worthy In this meditative restorative yoga class for self worth we will allow beautiful quotes about self worth to wash over us as we deeply rest and let go into our restorative yoga poses for self worth. These self worth restorative yoga quotes will act as self worth affirmations in the context of a restorative yoga class. Consider this a self worth meditation in the setting of a deeply restful restorative yoga class. We will explore the meaning of self worth as we rest into a sequence of yoga poses for self worth and listen to the beautiful, poetic words of John O’Donohue and Danielle Koepke reminding us that we are worthy, no matter what.    Restorative Yoga Sequence for Self Worth    Supported Savasana - 5 mins  Restorative Frog - 5 mins  Supported Child’s Pose - 10 mins  Supported Pigeon Pose - 5 mins each side  Supported Reclined Twist - 5 mins each side  Gentle Reclined Twist - 5 mins each side  Supported Savasana - 5 mins    Readings:    John O’Donohue,  Anam Cara: A Book of Celtic Wisdom Amazon.ca https://amzn.to/3AKy0GC  Amazon.com https://amzn.to/3iLVGUB    Daring to Take up Space by Danielle Koepke  Amazon.ca https://amzn.to/37XasSx  Amazon.com https://amzn.to/3iLVGUB   

Yoga Nidra We are not at our best when we are depleted. This yoga nidra is designed to revitalize your body from the inside out, breathing new life and energy into your being. Restoring your mental, emotional and spiritual landscape. Welcome to the power of being well-rested. This 30 minute yoga nidra is a guided meditation practice that will take you through a full body scan. You can find my full yoga nidra playlist on YouTube here: Yoga Nidra Playlist In this 30 Minute Yoga Nidra for rejuvenation, I will guide you through a body scan that will leave you feeling re-energized when you are depleted. Yoga Nidra is a form of meditation that helps with insomnia, anxiety, stress, adrenal fatigue, PTSD and so much more. Through this guided meditation I will lead you into a form of conscious sleep where you will be physically, mentally and emotionally relaxed and yet aware. You will move through your waking state, travel through the dreaming state and enter into a deep sleep state, all while remaining fully awake. In this state of deep relaxation you will receive clarity of mind, stillness and calm. The restorative quality of this meditation often leads to deep insight. Research on yoga nidra suggests that just one hour of yoga nidra is equivalent to four hours of healthy sleep. Prepare to release tension and anxiety while being rejuvenated to a state of inner calm in this 30 minute guided yoga nidra meditation full body scan. What is the best time to practice yoga nidra? According to traditional Chinese medicine, from 1-3 pm fire element and your small intestine meridian is most active. Your small intestine meridian is often overworked from “sorting the pure from the impure.” This is an excellent time of day to bring in conscious rest, such as yoga nidra, to provide your mind a break from all the mental processing you do through the day. What are the stages of Yoga Nidra? These are the stages of Yoga Nidra that I teach, however I sometimes vary the order and may not include every stage in every yoga nidra. Centering/Permission/Introduction of Theme: Allows students to become comfortable and Prepare for Practice Sankalpa or Intention Setting Body Sensing/Body Scan/Circulating Awareness Through the Body Breath Awareness Awareness of Opposites Resting in Yoga Nidra The Return What happens if you fall asleep during yoga nidra? It is not a problem. It means that you need sleep and I am glad that you got the rest. When your body is rested you will experience yoga nidra as sleep with awareness. Dr. Sarah C. Mednick, a Harvard trained research scientist and a pioneer in nap research found that even if you do “fall asleep” in yoga nidra, you will receive the same nourishment to cognition and wellness as a full night’s sleep. What happens in Yoga Nidra? Yoga nidra is a guided meditation that allows you to rest deeply in a state of consciousness that is somewhere between waking, dreaming and sleep. Through this guided meditation your attention is drawn inward through a body scan, breath awareness, and awareness of opposites, inviting your mind into a conscious deep sleep. What is the difference between yoga nidra and meditation? Yoga nidra is a form of guided meditation where you rest back and you are guided into a conscious sleep. With meditation you often practice seated and your awareness is often on a single point, such as your breath. Generally in meditation the hope is that you stay alert and conscious, whereas in yoga nidra you go into a sleep-like state.

Yoga Abs for Women Over 40 In just 15 minutes I will take you through an easy and doable yoga sequence to strengthen your abdominals. These are beginner yoga poses that will help you strengthen your core. It is designed for women and men over 40. This is a 15 minute yoga routine that you can do daily as a great way to strengthen your back and core. Contrary to the instagram six pack models, your core muscles are not just pretty muscles. They help our back to stay strong and they also support us in having good posture all day long. When you have strong abdominals you will prevent back pain, protect your internal organs, and have better posture. Add this 15 minute yoga abs routine into your rotation and notice the difference yourself!

4 Yoga Poses for Lower Back Pain If you suffer from lower back pain, these 4 hatha yoga poses for the lower back can provide you with lower back pain relief. Back pain can be caused by a number of things from the shapes our bodies take sitting long hours in cars or in chairs hunched over our computers and laptops, strained muscles and ligaments from lifting heavy objects or a sudden movement during a sports activity, to whiplash damage from a car accident. No matter the cause, back pain can be debilitating and it can be helpful to have 4 simple hatha yoga poses that you can do in a short amount of time to relieve your pain.  In this short hatha yoga class you will be guided through the following hatha yoga poses to relieve low back pain:  Knee to Chest into Knee Down Twist  Locust  Lunge Pose  Cobra Pose    The above hatha yoga poses for low back pain will take your spine through rotation and extension and also bring your hips into extension which will help to relieve low back pain.

Post Pandemic Friendships This video is about manifesting friends in the world of post-pandemic friendship. If  you are looking to recover your post-covid friendships or how to reconnect with your friends after you’ve grown apart in the 2020, 2021 years of coronavirus, then you are going to love my guest Andrea Schulman who teaches people about consciousness, spirituality and the law of attraction. In this session, Andrea and I talked about the impact of covid-19 on friendships and how to rekindle friendships after covid 19. We answer specific questions such as:  What did covid do to friendships?  How to have more friends in real life after lockdown?  Is it normal to lose friends during covid 19 lockdown?  Andrea uses her claricognizant abilities to offer simple, easy to follow through, baby steps for manifesting friends after the pandemic. Although this is a stressful topic she coached me through how to reconnect with friends post-pandemic  in a way that was fun and easy.  You will want to have a pen and paper with you to take notes and add this video to your favourites for repeated listening so that you can increase the size of your friend group again post covid 19.    📚Book: Friendships Don't Just Happen!: The Guide to Creating a Meaningful Circle of GirlFriends Shasta Nelson  Amazon.com Amazon.ca  📚Book: Frientimacy: How to Deepen Friendships for Lifelong Health and Happiness Shasta Nelson  Amazon.com  Amazon.ca  (If you choose to purchase through the above links 👆 Melissa will earn a small affiliate percentage.) 

Full Hatha Yoga Class I learned recently from one of my students that if physical therapy clients were given 5 or more exercises by their physical therapists there is no chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day. This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results. Here are 4 yoga poses for tight hips sequenced in a full hatha yoga class. Keyhole Stretch Pigeon Pose Lunge Pose Cow’s Face Pose

4 Yoga Poses for Rounded Shoulders I learned recently from one of my students that if physical therapy clients were given 5 or more exercises by their physical therapists there is little chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day. This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results. Here are 4 yoga poses for rounded shoulders sequenced in a full hatha yoga class. 4 yoga poses for rounded shoulders full hatha yoga class sequence: Supported Fish Pose Half Bow Pose Bridge Pose Cobra

Yoga Nidra for Energy We are living with a lack of energy. Our minds are tired from overthinking. The sensory overwhelm from screen time is exhausting. In just 10 minutes you can experience the restorative quality of sleep while resting back and allowing yourself to be guided through a full body scan. Yoga nidra will allow you to reclaim your energy by giving your mind a rest and decreasing sensory input. This simple reclined meditation is deeply nourishing and revitalizing. By bringing awareness to your breath and body you will step away from this practice rested, restored and revitalized in just 10 minutes.

4 Yoga Poses for Beginners I learned recently from one of my students that if physical therapy clients were given 5 or more exercises by their physical therapists there is no chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day. This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results. Here are 4 yoga poses for beginners that will motivate anybody to begin yoga or start again. These poses will release back pain, help you with your balance, help you with your flexibility and strength. More importantly I hope it is an easy class to start yoga any day or any time! 4 Yoga Poses for Beginners Hatha Yoga Sequence: Knees to Chest Pose Cat Pose Tree Pose Wide Legged Standing Forward Fold

4 Yoga Poses to Start the Day I learned recently from one of my students that if physical therapy clients were given 5 or more exercises by their physical therapists there is no chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day.  This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results.  Here are 4 yoga poses to start your day which are a great way to energise your morning and start your day right. These poses will bring flexibility to your spine and energy to your whole body. You will practice two energizing breath practices or pranayama. There is also a beautiful heart opening pose to open to your day.  I hope you enjoy this short yoga class as much as I did making it. More importantly I hope it is an easy class to start your day when you are looking for a great way to start your morning!  Morning Hatha Yoga Sequence - All Levels  Spinal Energy Series  Kapalabhati Breath  Breath of Joy  Cobra  or Bhujangasana  Poetry from Collective Wisdom Magazine July 2020 Edition https://www.collectivewisdommagazine.com/  Better Help https://www.betterhelp.com/ 

4 Yoga Poses for a Fresh Start I learned recently from one of my students that if physical therapy clients were given 5 or more exercises by their physical therapists there is no chance they will do them. However if physical therapists give their clients 4 exercises, not only will they do them, but they are much more likely to do them multiple times a day. This sparked an idea in me to prepare classes that were only 4 poses in length and see what they did not only in my motivation to prepare them as a teacher (it went through the roof by the way) and also your motivation to practice them as my students. I’m looking forward to seeing the results on that. Here are 4 yoga poses for a fresh start which will be a great way to start your day or get back on your mat after a break. These poses will support you in your digestion, letting go of the old, strengthening your lower body, opening your heart and chest, and releasing your tight hips. I hope you enjoy this short yoga class as much as I did making it. More importantly I hope it is an easy class to incorporate into any day when you are looking for a fresh start! 4 Yoga Poses for a Fresh Start Hatha Yoga Sequence: Apanasana/ Knee to Chest Pose Bridge Pose/Setu Bandhasana Anjaneyasana/ Lunge Pose Warrior One/ Virabhadrasana One

Yin Yoga This 30 minute yin yoga sequence is a full and complete yin yoga class that will support you in letting go. This mindful yoga will guide you into deep yin yoga stretches that will support your relaxation and release symptoms of anxiety as well so that you can surrender to your inner flow. This yin yoga class will support your full body with the use of props including bolster, blocks, blanket, yoga strap and eye pillow. 🔻🔻🔻🔻🔻PLAYLISTS 🔻🔻🔻🔻🔻   🌻 30 Day Beginner Yoga Challenge http://bit.ly/30DayBeginnerYoga 🌻 🌻 Yoga Classes by Style http://bit.ly/ywmstyle 🌻 🌻 Yoga Classes by Length http://bit.ly/ywmlength 🌻 🌻 Yoga Classes by Focus http://bit.ly/ywmfocus 🌻 🙋Do you want support in your DAILY YOGA PRACTICE? We would love to welcome you into our MEMBERSHIP COMMUNITY👩‍❤️‍👩  http://bit.ly/ywmmembership  💒   or    💐 Support Free Online Yoga with a Donation 💐 https://melissawest.com/donations/    📚 Buy Me a Poetry Book 📚 https://www.amazon.ca/hz/wishlist/dl/invite/caQGT6Z?ref_=wl_share    🎁 My Gifts to You 🎁   😭 8 Days of Yoga for Back Pain 😭  https://melissawest.com/backpain/    🤓 Learn Yin Yoga in 5 Days 🤓  https://melissawest.com/yinyoga5/    😰 10 Days of Yoga for Anxiety 😰 https://melissawest.com/anxiety/    😴 7 Days of Yoga for Better Sleep 🥱 https://melissawest.com/sleep/    💩 Constipation Relief Under 10 Days 💩 https://melissawest.com/constipated/  🙏 Mudras PDF 🙏  https://melissawest.com/mudras/

Food Therapy Kim Ashton and I met in a Yin Yoga Facebook group over a discussion about 5 element theory. Kim does something fascinating called: Qi Food Therapy.  In this interview we will talk about 5 element theory and the energetics of food.  I will ask her:  What is food energetics?  What is food therapy?  How does food energetics and food therapy affect our emotions?  How does five element theory intersect with food?  We also talk about anxiety, insomnia and racing mind and how food can help to solve these common problems.   Kim is based in Sydney, Australia. She is a Wellness coach, Chinese Medicine Food Therapist, Macrobiotic counselor, Emotional Anatomy consultant, Energy Medicine Practitioner, and author based in Australia & Asia. She teaches the Energetics of nutrition and Food Therapy workshops in Yoga training and other events. Kim spent over 16 years in Shanghai, 6 of which she co-owned China’s first health food store & plant-based nutrition cooking studio. She also previously owned a small health food café.  Kim loves intuitive cooking with seasonal varieties of vegetables, sea vegetables, natural foods, and applying the 5 Element theory. She is passionate about teaching the Energetics of nutrition in relation to how food & cooking methods affect Qi, transform physical health, mood, emotional & spiritual well-being.  In 2019 Kim published a theory & cookbook “Chinese Superfoods,” in Chinese, which has sold over 7000 copies. Through the book, she encourages new generations of food therapy enthusiasts to explore Asian traditional foods, cook with everyday ingredients & get into the kitchen. She has taken many of the recipes into her new e-books and offerings at www.qifoodtherapy.com Outside of the kitchen, she loves to practice Hatha Yoga, Yin Yoga, Qigong & Meditation as part of holistic well-being, cultivating Qi, and balancing emotional health. She also loves water and swimming in the ocean.

Hatha Yoga This hatha yoga full class on youtube will get you up and moving. It is a class that is appropriate for beginners with lots of modifications but will also challenge intermediate level yogis as well. This is a great guided hatha yoga practice that will bring joy to your morning practice and one that you could practice daily as well. Melissa West is a trained hatha yoga teacher and is known for her hatha yoga videos here on YouTube. You are going to love this hatha yoga sequence which will combine standing postures with some hatha yoga clow. It is a 30 minute hatha yoga class that includes some standing twists, side bends, eye yoga, breath of joy. You will be doing a hatha yoga flow between chair pose, warrior three and revolved warrior three. There will be another hatha yoga flow sequence between wide legged standing forward fold and goddess victory squat along with some variations of goddess victory squat. This class includes some movement in warrior two and cobra. Work your core with boat pose. Modifications will be given for those with back issues. We will finish with twists in easy pose and a poem in savasana. Our poem today is: Don't Allow the Lucid Moment to Dissolve - Adam Zagajewski

How to be an Authentic Person Today on Yoga Lifestyle with Melissa I am going to be interviewing an incredible human being that I discovered on YouTube through my love of oracle and tarot cards. Stormie Atlantis drew me in through her honest and raw authentic expression.  So today I am going to talk to her about:  Never have I ever Tarot on Arcane Panda  How to be authentically yourself?  How to be authentic on YouTube?  How to be authentic and confident?   How to be authentic as a leader?  How to be authentic as an artist?  How to be authentic on instagram? How does she express herself so authentically and not care about what other people think? Or maybe she does care about what other people think? How does living authentically free up our life force energy? How does holding back our true selves cause us pain and suffering? What advice does she have for us to authentically express ourselves if we are scared of being judged or maybe even loss of some sort?  How do we know the difference between authentic self expression and fake expression?  How can we remove our masks in a way that feels safe and gentle?  For those of you who like the language of the chakras we are going to be talking about the throat chakra, the fifth chakra and how to balance and harmonize your throat chakra. If you want to know how to clear the blockage in your throat chakra, how to unblock your throat chakra and open your throat chakra, then you are going to love this interview. 

Yoga Nidra for Anxiety This full length guided yoga nidra/sleep yoga for anxiety and insomnia will help you let go of anxiety and stress to experience a deep inner peace and calm for a night free of insomnia. Through the practice of yoga nidra we can surrender the ceaseless running of the restless mind, let go of the accumulated tension in the body, stop, let go of controlling the uncontrollable and rest into our body's own well-being for deep night’s sleep.  When we are caught up in a cycle of anxiety, we are often trying to do too much. We are caught in a cycle of doing, doing, doing. It is excessive urgency. We feel like we have to control everything and manage everything by doing. To control the anxiety we just try to do more.  Through yoga nidra your body and mind will be led  into a relaxation response and excess stress hormones such as cortisol are removed from the system. Your muscles relax, your heart slows down, your breath deepens. Your body releases GABA which is calming, as well as melatonin and serotonin. Yoga nidra restores the parasympathetic nervous system balance, reversing the tendency to move into anxiety under stress allowing you to have deep sleep and let go of insomnia.  In this yoga nidra video for anxiety and insomnia you are going to connect you with your capacity for self and emotional regulation to relieve anxiety and insomnia.   This will give you a small taste of my 5 day #clearyourmindchallenge from April 19-23.  We live in a world of noise, excess, overwhelm, overload, overrun with too much of a good thing and our bodies, minds, emotions, energy bodies and spirits cannot possibly adapt  The result is anxiety, insomnia, poor memory, confusion, poor concentration and difficulty prioritizing  Each day we will practice one yin yoga postures which will support you in absorbing the exact nutrients and dosage that you need each day to radiate the balanced expression of your True self in the world.  We will step back from overfeeding ourselves or feeding ourselves the wrong things - physically, mentally, emotionally, energetically, spiritually. Through yin yoga, one posture a day our bodies will be able to tune in #clearyourmindchallenge  Register at https://melissawest.com/fire/  There will be no close out today so that you can enjoy the peace in your body or drift into sleep, so thank you for putting “I am calm and relaxed” in the comments, subscribing and liking this video before your start.  I will put the direct link to the downloadable audio file for our members in the show notes and a link to become a member if you would like access to the downloadable file which is just the yoga nidra without any YouTube advertising or promotion, it starts right with the spoken guided yoga nidra that you can download onto your phones and devices to listen anywhere in your earbuds.  Today you are going to need: 2 blankets, bolster, eye pillow. Member Only Yoga Nidra Audio Downloads Yoga Nidra for Anxiety and Insomnia Audio Download 30 mins 

Yin Yoga for Small Intestine This 30 minute yin yoga class for your fire element and small intestine meridian will pull and pressurize the tissues of your upper back, shoulder and neck supporting you in clearing your mind. By pulling and pressurizing the deep tissues of your upper back, shoulders and neck you will be stimulating the flow of chi along the energy pathways of your small intestine meridian which will leave you with a clear mind. Your small intestine meridian starts at the outside of your baby finger and runs up the outside of your forearm to the back of your shoulder, the back of your neck. One branch runs internally through your heart, through our stomach and to your small intestine. Another branch runs externally across your neck, to your cheek, to th router corner of your eye and then enters your ear. There is a third short branch which runs to the inner corner of your eye which connects with the bladder meridian. Qi stagnation is causes pain. In terms of pain in your upper back neck and shoulders we can look to your small intestine meridian channel. Biologically your small intestine meridian is responsible for breaking down your food and absorbing its nutrients. From the traditional chinese medicine perspective, your small intestine meridian system supports you in breaking down your experiences, relationships, thoughts, and emotions. This yin yoga class will support you in taking a small step back to reflect on the root causes of anxiety, insomnia, and circular thoughts by making sure that we are not overfeeding ourselves or feeding ourselves the wrong things - physically, mentally, emotionally, energetically, spiritually. If you would like to go further and explore the teachings of this class in depth, I invite you to join me for my 5 day #clearyourmindchallenge 5 Day #clearyourmindchallenge April 19-23, 2021 We live in a world of noise, excess, overwhelm, overload, overrun with too much of a good thing and our bodies, minds, emotions, energy bodies and spirits cannot possibly adapt The result is anxiety, insomnia, poor memory, confusion, poor concentration and difficulty prioritizing Each day we will practice one yin yoga postures which will support you in absorbing the exact nutrients and dosage that you need each day to radiate the balanced expression of your True self in the world. We will step back from overfeeding ourselves or feeding ourselves the wrong things - physically, mentally, emotionally, energetically, spiritually. Through yin yoga, one posture a day our bodies will be able to tune in #clearyourmindchallenge Register Here

Yin Yoga This 30 minute yin yoga class for your fire element and small intestine meridian will pull and pressurize the tissues of your upper back, shoulder and neck supporting you in clearing your mind. By pulling and pressurizing the deep tissues of your upper back, shoulders and neck you will be stimulating the flow of chi along the energy pathways of your small intestine meridian which will leave you with a clear mind.  Today’s class is a 30 minute minimal cues yin yoga to clear your mind. There will be no instruction except when to come in and out of the yin yoga poses. In this class we assume you have knowledge and experience of the yin postures and the principles of yin. You will be holding your yin postures for 3-5 minutes. Modifications and Options will be given, but briefly to honour minimal cues.  If you would like to go further and explore the teachings of this class in depth, I invite you to join me for my 5 day #clearyourmindchallenge  5 Day #clearyourmindchallenge  We live in a world of noise, excess, overwhelm, overload, overrun with too much of a good thing and our bodies, minds, emotions, energy bodies and spirits cannot possibly adapt  The result is anxiety, insomnia, poor memory, confusion, poor concentration and difficulty prioritizing  Each day we will practice one yin yoga postures which will support you in absorbing the exact nutrients and dosage that you need each day to radiate the balanced expression of your True self in the world.  We will step back from overfeeding ourselves or feeding ourselves the wrong things - physically, mentally, emotionally, energetically, spiritually. Through yin yoga, one posture a day our bodies will be able to tune in #clearyourmindchallenge  Register at https://melissawest.com/fire/  Better Help https://www.betterhelp.com/  🖲️💌 Subscribe To My Channel 💌🖱️http://bit.ly/ywmelissa   🖲️💌 Subscribe To My Yoga Lifestyle Channel 💌🖱️http://bit.ly/ylwmelissa 

Yoga with a Strap This is a 30 minute, real time yoga class on how to use a yoga strap. In this class we will use a yoga strap or a yoga belt and I will demonstrate several yoga strap yoga exercises that are suitable for yoga beginners to intermediate yoga practitioners.  The focus will be on using the yoga strap in yoga postures to release your hips and hamstrings. So we will be using the yoga strap for hips stretches and we will be using the yoga strap for hamstring stretches. Additionally I will be using the yoga strap to for shoulder stretches and to improve your shoulder mobility. A lot of focus will be given to how to use the yoga strap for posture as we practice our standing yoga poses. I will show you how to use your yoga strap in boat pose to strengthen your abdominals.  Time throughout the class will be given to show you how to tie the yoga strap in the various postures from savasana or corpse pose, to boat pose, to yoga poses for posture.  Props Needed: 8 or 10 foot yoga strap  Yoga Strap Amazon.com https://amzn.to/3ax7Xs8 Amazon.ca https://amzn.to/358Y4hG   If  you choose to purchase a yoga strap from the above link, Melissa earns a small percentage.

10 min Yoga Breath to Purge Inner Anger In just 10 minutes I am going to offer you 3 yoga breathing techniques to support you in purging inner anger, rage, frustration & resentment. These simple and easy to perform yoga breathing techniques will support you in releasing anger when it feels stuck inside you. According to traditional chinese medicine, anger resides in our liver and so we will spend extra time with yoga breathing to release anger from our liver organ for when anger feels stuck inside our bodies. This is a 10 minute guided yoga breathing to purge the repressed anger, to calm resentment and frustration. You do not need any props for this class. It is all done from a standing position.

How to Advance Your Yoga Practice This is the perfect yoga class to gently guide your beginner yoga practice to the intermediate level. In this yoga class I will show you several tips and tricks for taking your beginner level yoga practice to the intermediate level. There are simple ways to progress your yoga practice and in each pose I will show you how to deepen, advance, elevate and take your practice to the next level. Poses: Hand to Big Toe Pose, Figure Four Pose and Pigeon Pose, Cat Pose, Lunge Pose, Tree Pose, Chair Pose, Wide Legged Standing Forward Fold, Bridge Pose, Knee to Chest Pose, Reclined Twist Pose, Savasana Modifications and Variations will be given to listen to your body and to support you in advancing your practice. Props Used: Yoga Strap, Blocks, Blanket

Yin Yoga Release the Day Today’s class is a 60 minute minimal cues yin yoga to release the day. There will be no instruction except when to come in and out of the yin yoga poses. In this class we assume you have knowledge of the yin postures and the principles of yin. You will be holding your yin postures for 5 minutes. Modifications and Options will be given, but briefly to honour minimal cues. Props Recommended: bolster, blocks, eye pillow, blanket

Daily Guided Breathing Exercise for Anxiety This is a short, simple and uncomplicated yoga sequence that will allow you to release anxiety with yoga breathing and movements. By moving your spine in all directions you will open up your thoracic spine and lungs so that letting go of your breath on the exhalation will become even easier. Then we will focus on a “sigh of relief” to let go of anxiety. For this class you will need a chair.

30 minute Yin Yoga Sequence for a Happy Liver Organ System Today’s class is a Yin Yoga Sequence for a 😄 Happy😄 Liver Organ System  Welcome to Yoga with Melissa, 🥰 Real Yoga for Real People 🥰 Today you are going to need a blanket, blocks,  and an eye pillow I want to let you know that the teachings that I am sharing today are coming out of my forthcoming  📖 book 📖 The Elemental Self: 5 Element Yin Yoga. I know many of you are also teachers and take inspiration from these classes and I would ask that if you do so, to let your students know that they will be able to learn more about themselves, the five elements and yin yoga from my 📖 book 📖  when it comes out. I am currently in the 🖋️ revision 🖋️ phase but hope to finish it this year.  Your liver meridian begins at your big toes, then runs up the inside of your legs, through your torso, throat, lips and ends at your eyes.  Our liver meridian organ system is about our vision for our lives. Right now a lot of us are experiencing anger, frustration, and irritation, or liver out of balance because given our current conditions with many countries in second and third lockdowns the growth and upward movement that normally experiences freedom of movement has been restricted right now.   The yin yoga sequence will be toe stand, revolved bound angle, sphinx, toe stand and will explore how to find happiness through your liver organ system given the current restrictions in our world right now and how that relates to five element theory.    🖲️💌 Subscribe To My Channel 💌🖱️http://bit.ly/ywmelissa   🖲️💌 Subscribe To My Yoga Lifestyle Channel 💌🖱️http://bit.ly/ylwmelissa  🔔 Thanks for setting the bell to “All” when you Subscribe! 🔔 https://melissawest.com/ https://www.instagram.com/drmelissawest/  https://www.facebook.com/YogawithDrMelissaWest  https://www.pinterest.ca/drmelissawest/    🔻🔻🔻🔻🔻PLAYLISTS 🔻🔻🔻🔻🔻 🌻 30 Day Beginner Yoga Challenge http://bit.ly/30DayBeginnerYoga 🌻 🌻 Yoga Classes by Style http://bit.ly/ywmstyle 🌻 🌻 Yoga Classes by Length http://bit.ly/ywmlength 🌻 🌻 Yoga Classes by Focus http://bit.ly/ywmfocus 🌻   🙋Do you want support in your DAILY YOGA PRACTICE? We would love to welcome you into our MEMBERSHIP COMMUNITY👩‍❤️‍👩  http://bit.ly/ywmmembership  💒 🙋Do you want support in your DAILY YOGA PRACTICE? We would love to welcome you into our MEMBERSHIP COMMUNITY👩‍❤️‍👩  http://bit.ly/ywmmembership  💒 or  💐 Support Free Online Yoga with a Donation 💐 https://melissawest.com/donations/  🎁 My Gifts to You 🎁 😭 8 Days of Yoga for Back Pain 😭  https://melissawest.com/backpain/  🤓 Learn Yin Yoga in 5 Days 🤓  https://melissawest.com/yinyoga5/  😰 10 Days of Yoga for Anxiety 😰 https://melissawest.com/anxiety/  😴 7 Days of Yoga for Better Sleep 🥱 https://melissawest.com/sleep/  💩 Constipation Relief Under 10 Days 💩 https://melissawest.com/constipated/  🙏 Mudras PDF 🙏  https://melissawest.com/mudras/  🍃 💚 🌿 🍃 💚  🌿 🍃 💚 🌿 🍃 💚 🌿 🍃 💚 🌿   📬 Please mail letters, packages and PR to: 📬 Dr. Melissa West PO Box 23022 Cook St.  Victoria BC  Canada V8V 4Z8   🍃 💚 🌿 🍃 💚  🌿 🍃 💚 🌿 🍃 💚 🌿 🍃 💚 🌿 Yoga with Melissa recommends consulting your physician or other healthcare provider before starting any yoga or movement program. You should understand that there is a risk of injury associated with participating in any physical movement. This is not medical advice and should not be taken as such. By voluntarily participating in this exercise program or using the information provided, you assume all risk of injury to yourself and release and discharge Yoga with Melissa/Melissa West from all claims or causes of action, known or unknown, arising from use of this video or information therein.

30 minute Yin Yoga for Self-Compassion In this short yin yoga class for self compassion we will practice child’s pose, broken wing pose, heart opening pose and savasana to offer ourselves self compassion. We will begin with the principles of yin with a focus on self compassion. We will find an appropriate edge in a way that brings the qualities of self compassion. We will soften with self compassion so that there is a tenderness as we ease into the expression of your yin poses. We will be still in our yin poses so that we do not escape sensations or try to intensify them and we we will stay for awhile allowing ourselves to offer ourselves self compassion. During the long five minute holds in each of the yin yoga postures we will explore: What is self compassion? We will explore how self compassion does not lead to laziness but joy, happiness and optimism. We will finish with a long savasana and a self compassion poem that I wrote myself. These teachings are based on the teachings of Kristin Neff and her book Self Compassion.

60 minute Yin Yoga to Cultivate Your Divine Feminine Energy This 60 minute yin yoga class is about cultivating your divine feminine. You are going to need 2 blocks, a blanket, an eye pillow and a yoga bolster. We all have masculine and feminine energy within us. In order to balance our masculine and feminine energy we need to spend some time cultivating our divine feminine energy. It is no secret that most of our lives are spent in our masculine energy: focused on productivity, logic, actions and results. When we take the time to cultivate our divine feminine energy we bring the masculine and feminine energies into union and this gives our masculine action and productivity inspiration. The quiet, still, receptive, feminine practice of yin yoga is one of the most perfect styles of yoga to practice cultivating the divine feminine qualities that are already within each and every one of us, whether you are a man or a woman. My intention in this 60 minute yin yoga class to cultivate the divine feminine is to spend 5 minutes being in each yin yoga pose to RECEIVE the qualities of the divine feminine. Those qualities are BEING, RECEIVING, FEELINGS, BODY WISDOM, INTUITION, CREATIVITY. This class will be inward focused, it will allow you to connect with your innate wisdom, and to surrender to the healing energy of the sacred feminine that flows up from the earth. We will begin our class reclined with a 5 minute centering. The yin sequence to cultivate the divine femiinine in this class are: wide knee child’s pose with a side bend, psoas release over the bolster, figure four, figure four twist, malasana or squat, savasana. Each yin yoga pose will be held for five minutes and options and modifications will be given throughout the class. Our poem in savasana today is called: “A Few Words On The Soul” by Wislawa Szymborska

20 minute Daily Eye Yoga Class This is a 20 minute, real time yoga class that you can do daily for your eyes. These six exercises will reduce the eye strain that we experience from staring at our computer screens for hours on end and focusing on objects that are close in. Eye yoga also stimulates your vagus nerve. When we mindfully practice eye yoga, we are actually stimulating the ventral vagus nerve and sending a message to our brain that it is okay to relax. So when you stimulate your vagus nerve with eye yoga, you are actually sending a message to your body that it is time to relax and de-stress, which will lead to long-term improvements in mood, well-being and resilience. If you are looking to reduce the eye strain from screen time and reduce stress, improve your relaxation response, this eye yoga video is for you.

30 minute Daily Yin Yoga for Constipation In this 30 minute daily yin yoga class I am going to teach you the best yin yoga poses for constipation relief. If you experience bloating and cramps due to constipation, this short yin yoga sequence will help to relax your colon and then put pressure on your colon to move the feces along. This is the best yin yoga for digestion and constipation. If you have gastric constipation or constipation due to IBS, then these yin yoga positions for constipation will help to relax your stomach, intestines and relieve your chronic constipation. If you are looking for better digestion, the components of relaxation and compression that I offer here with these yin yoga poses will improve your digestion.  Dr. Melissa West, from Victoria B.C. Canada has been releasing an hour long video every Friday on this YouTube channel since 2009. On her Yoga Lifestyle with Melissa channel she releases a she answers your questions on Wednesdays. She specializes in helping you let go of all the tension, anxiety and stress in your life through yin yoga, restorative yoga, hatha yoga and yoga nidra/sleep yoga. If you are looking for a reprieve from the burdens of everyday life, Melissa’s videos offer the best in relaxation, peace and calm.  Thank you so much for watchin this video, giving it a thumbs up, leaving your comment and sharing it with a friend who would appreciate it.  Subscribe for a video like this every Wednesday at 9 am PT.

Restorative Yoga for Stress Relief For this 30 minute daily restorative yoga for stress relief you will need a bolster, 2 blocks, a blanket, an eye pillow and a yoga strap. This short restorative yoga class is perfect to practice daily for stress management, anxiety relief and depression. It is short enough to put on every day so that you can release the daily stressors of life. These restorative yoga poses will slow you down and relieve the tension that comes from the accumulation of stress and anxiety in just 30 minutes.  Yoga Essentials:  Yoga Mat Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/3eD8Pfh  Yoga Blocks Cork Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/36afzxc  Yoga Blocks Foam Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/36afzxc  Yoga Strap Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/358Y4hG  Yoga Bolster Amazon.com https://amzn.to/36afzxc  Amazon.ca https://amzn.to/358XYXm  Meditation Cushion Amazon.com https://amzn.to/36afzxc  Amazon.ca https://amzn.to/36afzxc  Zabuton Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/36afzxc

Guided Meditation for Pain Relief This guided meditation was inspired by my own experience with chronic pain and was specifically designed to bring compassion and kindness to those of you who are going through the physical and emotional challenges of dealing with pain. Pain is a normal part of our human experience. Globally it is estimated that about 1 in 5 people or 1.5 billion people worldwide experience chronic pain.  This meditation is designed to bring acceptance, relaxation and softening to the experience of pain in your body. Each time you listen you will deepen the loving kindness, compassion, acceptance and  softening around pain that is possible through breathing and visualization. Repeated listening is recommended.  Affiliate Links  Ice Packs https://amzn.to/3fV4XXm  Heating Pad https://amzn.to/39zp5gS  Yoga Essentials:  Yoga Mat Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/3eD8Pfh  Yoga Blocks Cork Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/36afzxc  Yoga Blocks Foam Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/36afzxc  Yoga Strap Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/358Y4hG  Yoga Bolster Amazon.com https://amzn.to/36afzxc  Amazon.ca https://amzn.to/358XYXm  Meditation Cushion Amazon.com https://amzn.to/36afzxc  Amazon.ca https://amzn.to/36afzxc  Zabuton Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/36afzxc  NOTE: These links are affiliate links that Yoga With Melissa earns a small percentage from.

60 min Restorative Yoga for Immune System | Yoga with Melissa 551 This 60 minute restorative yoga class for your immune system will focus on 3 primary organs of your immune system: your thymus, lymph nodes and your spleen.  Your thymus is located behind your breastbone above your heart. Your thymus is responsible for T cells which move through your body and continually monitor the surface of your cells for changes. We will practice restorative backbend to stimulate your thymus glands.  Your lymph nodes occur anywhere there is a crease in your body. Think armpits, groin, elbow, behind your knees. Your lymph nodes act as filters trapping germs and activating antibodies in your blood. If your lymph nodes are swollen your immune system is active and fighting and infection. We will practice restorative yoga poses to access the groin, armpits and knees in this class.  Your spleen is located in your upper left abdomen underneath your diaphragm. It stores immune cells called scavenger cells that filter germs that get into your bloodstream. We will be practicing a restorative side bend to stimulate your spleen in this restorative yoga class for your immune system.  Our Poem Today is: 'All that is gold does not glitter' by J.R.R. Tolkien From Poetry Pharmacy https://amzn.to/39huWHd    Yoga Essentials:  Yoga Mat Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/3eD8Pfh  Yoga Blocks Cork Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/36afzxc  Yoga Blocks Foam Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/36afzxc  Yoga Strap Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/358Y4hG  Yoga Bolster Amazon.com https://amzn.to/36afzxc  Amazon.ca https://amzn.to/358XYXm  Meditation Cushion Amazon.com https://amzn.to/36afzxc  Amazon.ca https://amzn.to/36afzxc  Zabuton Amazon.com https://amzn.to/36afzxc Amazon.ca https://amzn.to/36afzxc   More Restorative Yoga  https://www.youtube.com/watch?v=zkNYjO5ztQ8&list=PLdFcYtDajz223XO-PG40a2dalVOSv96Dv   Hatha Yoga for Immunity  https://youtu.be/BkijquQ6iGs    Hatha Yoga for a Strong Immune System https://youtu.be/1k2uGws6Re8  Healing Yoga Nidra https://youtu.be/0cBdC6yyn6k

Gratitude Sleep Meditation Fall Asleep with Gratitude By giving our attention to the simple but profound miracle of our body we can pause to surrender our day before falling asleep. This guided gratitude sleep meditation will allow you to fall asleep with gratitude each night. Through this guided meditation you will be given a moment to pause and reflect on your day. Each listening will deepen your reverence and appreciation of the simple things in your life that you may have previously taken for granted. Gratitude will light up what is already present in your life. You don’t have to improve yourself, you don’t have to do more or work harder. Through this guided meditation we will shine the light of awareness on the blessings that are present in our lives. This meditation is designed to support you in releasing the day with gratitude and surrendering into rest. Yoga Videos for Sleep Gratitude Yoga Classes Become a Member Yoga Essentials: Yoga Mat Amazon.com  Yoga Blocks Cork Amazon.com Yoga Blocks Foam Amazon.com Yoga Strap Amazon.com  Amazon.ca Yoga Bolster Amazon.com  Amazon.ca Meditation Cushion Amazon.com  Amazon.ca Zabuton Amazon.com  Amazon.ca The Little Book of Gratitude: Create a life of happiness and wellbeing by giving thanks Gratitude Works!: A 21-Day Program for Creating Emotional Prosperity

10 min Yoga Nidra Full Body Scan This 10 minute yoga nidra is a short guided practice that will take you through a full body scan. You can find my full yoga nidra playlist on YouTube here: Yoga Nidra Playlist - Click Here In this 10 Minute Yoga Nidra, I will guide you through a body scan that will leave you feeling relaxed yet energized. Yoga Nidra is a form of meditation that helps with insomnia, anxiety, stress, adrenal fatigue, ptsd and so much more. Through this guided meditation I will lead you into a form of conscious sleep where you will be physically, mentally and emotionally relaxed and yet aware. You will move through your waking state, travel through the dreaming state and enter into a deep sleep state, all while remaining fully awake. In this state of deep relaxation you will receive clarity of mind, stillness and calm. The restorative quality of this meditation often leads to deep insight. Research on yoga nidra suggests that just one hour of yoga nidra is equivalent to four hours of healthy sleep. Prepare to release tension and anxiety while being rejuvenated to a state of inner calm in this short 10 minute yoga nidra full body scan. Yoga Essentials: Yoga Mat Amazon.com - Click Here Yoga Blocks Cork Amazon.com - Click Here Yoga Blocks Foam Amazon.com - Click Here Yoga Strap Amazon.com https://amzn.to/36afzxc Amazon.ca - Click Here Yoga Bolster Amazon.com https://amzn.to/36afzxc Amazon.ca - Click Here Meditation Cushion Amazon.com https://amzn.to/36afzxc Amazon.ca - Click Here Zabuton Amazon.com https://amzn.to/36afzxc Amazon.ca - Click Here Yoga Nidra Books: Yoga Nidra The Art of Transformational Sleep Amazon.com - Click Here Become a Member Yoga Nidra Playlist Yoga for Sleep full Videos Short Tips for Sleep 7 Days to Better Sleep

30 minute Yin Yoga to Relax | Yoga with Melissa 548 Today’s class is a 30 minute yin yoga class to relax. For this 30 minute YouTube yin yoga class you will need a folded blanket and 2 blocks. This 30 minute yin yoga class is designed to support you in slowing down so you can feel your embodied sensations, emotions and allow relaxation to unfold. The yin yoga class begins with a centering so you can slow down and breathe, feel the always present support of the earth and the sensations that are present in your body. We will move into wide-knee child’s pose to feel the release in your low back and breathe deep into your low belly and low back. Easy pose twist will allow you to further release tension in your back and allow time for your emotions to be digested. Butterfly pose will give more space to relax and allow the energy to be gathered into your lower dantien. All yin poses will be held for five minutes. We stay for a while to pull and pressurize the deeper connective tissues that wrap around the joints and bones. Our poem is Today by Mary Oliver and will be enjoyed in savasana. Yin Yoga Class Playlist - Click Here Pin a Comment to the top - If you liked this video definitely check out Relaxed Yin https://youtu.be/G_RVvze0SYk