

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

Gentle Hatha Yoga to Soothe Overwhelm & Body Tension | YWM 667

Every Friday morning Dr. Melissa West releases a one hour free yoga class for you to enjoy. She is a yoga instructor who helps people to surrender to peace in their lives by connecting to the vital energy within their body through breath, cultivating optimal functional movement by harnessing the power of gravity and increase overall mobility by creating more suppleness in the spine.

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Our yoga nidra practice opens our neuroception to be grounded in the present moment, to be more regulated, calm and spacious. By gently moving our awareness around our body, we anchor in the present moment and create a sense of calm and presence.

In this calming Vagus Nerve Yoga Nidra practice, we invite deep relaxation. As I guide your awareness through your body, I invite a profound sense of stillness to envelop you. Breath awareness and practice will regulate your vagus nerve. With each breath, we nurture connection to the present moment, fostering a sanctuary of peace within ourselves.

Through this practice, we cultivate a harmonious balance between body, mind, and spirit, tapping into the healing power of the vagus nerve to restore inner calm.

Calming Vagus Nerve Yoga Nidra – YWM 690



Yoga to Let Go Into Love | Yoga with Melissa 689 

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This yoga class is about being connected to the presence of love in moving meditation. When we take this time each day to be in the presence of love, we will feel the expansiveness of unconditional love in our lives. It is not a doing, but a letting go and softening that allows us to connect into the expansiveness, vibrance and radiance of our hearts. When we align with the unconditional love that already exists in our hearts we can let go of the striving to try to be better people. This yoga class allows us to slow down and make space for the love that is always and already present in our hearts. It is a devotional practice to love itself. 

The gentle standing yoga postures in this class will align you and your body so that your aura is attuned to the essence of love for your own healing and for all those you connect with in all directions and kind. This loving healing is gentle, grounding, warm, expansive, soft love and love that is always safe. 

Additionally we will tend to anything that is in the way that is blocking us from connecting to the love in our heart. Anything that is keeping us from serving from our hearts and allowing us to be connected to the frequency of love throughout our day. 

Join us in this gentle yoga flow as we trust and follow the currents of love inside to lead others with the heart, this including ourselves and our own internal guidance. It is an honour to practice with all of you spiritual healers, teachers and guides. 

Props Needed: None - this entire class is done standing 

Poem: For a New Beginning - John O’Donohue

Yoga to Let Go Into Love | Yoga with Melissa 689



In this Yin Yang Yoga for your liver and gallbladder we balance the dynamic bursts of yang wood element energy with soothing yin. In this session, we blend the gentle, introspective practice of yin yoga with the fluid movements of hatha flow qigong, all centered around the theme of connecting with your vision/intention/aspiration in a balanced way.

In spring, your liver and gallbladder organs are the most dominant organs and so it is a great time to focus on planting your seeds of intention. In our culture we love to focus on outward actions of doing, however in this class, I will encourage you to cultivate more inward qualities of being.

In this class, we'll focus on the liver and gallbladder meridians, exploring how emotions like anger, frustration, and irritation can be signs of disconnection from our true vision. The liver loves movement, free flow, and moving towards what we love. Through gentle poses and flowing sequences, we'll invite ease and fluidity into our bodies, embodying the qualities of water - flowing around obstacles with simplicity and harmony.

This class brings balance between yin and yang, movement and stillness, action and contemplation. Discover how embodying these qualities can bring greater harmony, joy, and fulfillment into your life. Let's flow, breathe, and yoga together towards balance and wholeness.

Props Needed - Blanket

Poem Spring by Mary Oliver

Yin Yang Yoga for Liver and Gallbladder | YWM 688



Middle-of-the-Night Sleep Support 

Waking up in the middle of the night is completely normal, but it is also completely normal for your mind to be racing and worrying and then it can be really hard to fall back asleep.

This yoga nidra guided meditation is meant to be a gentle guide to ease you back to sleep when you wake up in the middle of the night. Through gentle breathing and intentional relaxation, I will support you in letting go of concerns about sleep duration and trust in your body’s natural ability to receive deep sleep and restoration. 

Think of this guided meditation like a gentle companion in the middle of the night to guide you back to sweet sleep whenever sleep is elusive. You can fall back asleep peacefully knowing that you are supported.

The best thing about this meditation is that it finishes in silence so that when you fall back asleep, I won’t wake you up again.

Fall Back Asleep Yoga Nidra 



In this gentle and nurturing class, we'll explore the profound benefits of Yin Yoga while using the support of the wall to deepen our practice. 

This class combines the best of upper body, chest opening and shoulder releasing yin yoga along with hip opening yin yoga with the wall.

We will begin by releasing your chest and shoulders with your heart meridian and the lung meridian. These yin yoga poses will improve your posture and breathing mechanics and also release your upper back, neck and shoulder tension. 

We will move into some legs up the wall and deep hip releases that will relieve low back pain as well as calm and soothe your nervous system. 

 Wallflower Yin Yoga Sequence 
 Heart Melting Pose
Broken Wing Pose
Legs Up the Wall
Keyhole
Heart Melting Pose
Broken Wing Pose
Legs Up the Wall
 Poem: Poem: Insight by Rosemerry Wahtola Trommer

Gentle Hatha Yoga to Soothe Overwhelm & Body Tension | YWM 667

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