Living your Yoga with Dr Melissa West

Autumn Yoga Nidra | Yoga with Melissa 742 

Prepare to Conserve Your Energy this Autumn: https://melissawest.com/membership 

This Melissa West Yoga Nidra for Autumn is a 30-minute yoga nidra meditation created to help you align with the natural rhythm of the fall season. In autumn, nature turns inward light fades, leaves fall, and the season reminds us of impermanence and the preciousness of our human life. This autumn yoga nidra invites you to let go of busy-ness, productivity, and the weight of what no longer serves you. By releasing into stillness, you create space for renewal and conservation of energy, preparing for the deeper rest of winter. Whether you are searching for Melissa West Yoga Nidra for autumn sleep, fall yoga nidra, or yoga nidra for sleep, this practice will guide you into profound restoration.

As you rest, your nervous system is gently restored, your energy conserved, and your body attuned to the wisdom of the season. Allow yourself to be supported as you plant seeds of stillness and clarity that will carry you through the months ahead.

If you feel called to go deeper, our REST Incubator will support you in preparing to conserve your energy this autumn season, offering you a container of practices, guidance, and community: https://melissawest.com/membership

Already a member? This is the perfect season to take advantage of your REST incubator: https://www.members.melissawest.com/r-e-s-t-incubator/

GENTLE PILATES for BEGINNERS | At-home Mat Pilates (No Equipment) YWM 741

Membership ➡️  https://www.melissawest.com/membership 

Discover the foundations of Pilates in a way that is truly accessible for complete beginners. This gentle, mat-based class is designed to support your body and your nervous system, offering a calm and steady introduction you can return to anytime. With no equipment required, you’ll be guided step by step through simple movements that build strength and stability while keeping your body and mind at ease.

Together, we’ll explore five key principles of Pilates in a supportive way: awareness of sensation, guiding your movement with care, centering from your core, attunement to your body’s feedback, and breathing that feels natural and unforced. These principles create a safe, steady foundation so you can move with more clarity, confidence, and connection.

Post-Walk Yoga Stretch | Ideal for 10,000-Step Days | YWM 740

Membership ➡️  https://www.melissawest.com/membership

If you walk 10,000 steps a day, this beginner-friendly yoga for walkers class is the perfect way to recover, release tension, and keep your goal of walking 10 000 steps a day. This yoga for walking sequence includes walking stretches and walking stretching exercises designed specifically for after you walk. We’ll focus on walking stretches that relieve muscle soreness in your lower body and open your upper body for better posture. This class includes after walking stretches like a walking quad stretch, walking hamstring stretch, walking calf stretch, hip flexor release, glute and IT band stretches, plus simple myofascial release for your feet to care for your plantar fascia.

This walking stretching workout supports the muscles most active during walking while also helping you stand with better posture. Alongside the lower body focus, you’ll open your chest and shoulders to counteract rounding from long walks or daily posture habits. If you’re looking for walker’s stretch to support a 10,000 steps stretching session, or walking yoga for beginners, you’ll find this routine will help with those sore muscles. Practice it after walking to keep your 10, 000 step walking routine sustainable.

In this class, I introduce some MFR (myofascial release) techniques, and inside our membership community I go into much more depth with many more videos to support your connective tissue health.

Members can access all of these here: https://www.members.melissawest.com/connective-tissue-practices-2/

Not a member yet? Join here: https://melissawest.com/membership

Wake up your whole body and feel your best with this energizing morning yoga practice. In this class, you’ll move through a dynamic flow designed to open your hips, lengthen tight hamstrings, strengthen your core, and challenge your balance. You’ll also work on releasing tension from your upper back and shoulders, helping you start the day with more ease, freedom, and vitality. This well-rounded sequence combines strength, mobility, and mindful movement so you can feel both grounded and uplifted when you step off the mat.

This class is perfect for mornings when you want to boost circulation, improve posture, and bring your mind into sharp, present focus. Whether you’re easing into your day or preparing for a busy schedule ahead, the intentional combination of hip openers, balancing poses, and targeted strength work will leave you feeling centered, mobile, and strong. Grab a block, roll out your mat, and let’s practice together.

Poem: The Once Invisible Garden by Laura Foley

Props: Yoga Block and strap

Calming Vagus Nerve Yoga | Hatha into Yin Practice YWM 738

Membership ➡️  https://www.melissawest.com/membership

The intention behind this class is to start standing to down regulate your nervous system from a state of activation into a state of regulation so that you can be more comfortable being still. If you come to your yoga mat, especially a class where there is a lot of stillness like yin yoga or restorative yoga and you find a lot of restlessness, it is incredibly important to move that trapped or repressed energy through first before you become still. Then it will be more comfortable when you are still. 

This combination of hatha followed by yin gives the space to downregulate your nervous system, to release the excess energy that wants to fight or run away to prepare you to become still. So we will start standing with standing postures that release excess energetic tension from the body and gradually make our way to some seated yin yoga poses to be more comfortable in stillness. This is a great practice to release the day, at the end of the day to prepare for bed so you can make that gradual transition from alert and maybe even buzzy to prepare your body to relax, rest and restore through sleep. 

Props Needed: Yoga Strap, blanket

Poem: The Crystal Gazer by Sarah Teasdale 

We have 22 vagus nerve classes in our membership designed to navigate regulating your nervous system with yoga. 

Here’s a link for members: https://www.members.melissawest.com/courses/ventral-vagus-activation/ 

Here’s a link to become a member:  ➡️  https://www.melissawest.com/membership

Restorative Yoga When Sick 🤧| Yoga with Melissa 737

This restorative yoga class is designed for when you're under the weather, whether it’s a cold like I have or your immune system is struggling. Every pose is supported to help ease congestion and exhaustion, with your head elevated to reduce sinus pressure and gentle postures that encourage lymphatic drainage in the armpits and groin.

Throughout the practice, you'll be guided by the poetry of Jeff Foster, his words offer a kind of presence that meets your illness with softness rather than resistance. This class will give you the  permission to rest rather than feel any need to push through. 

Yoga for Immunity Videos on YouTube

Best Video to Prevent Illness Before You Get Sick – Immunity Boost

This class is designed to support your immune system by activating your thymus, spleen, and lymphatic pathways while strengthening your energetic boundaries. You’ll finish the class feeling more resilient and grounded.

🔗 Members: Click Here

Best Yoga Videos Once You Are Sick

Yoga for Recuperation Series:

Restorative Yoga for Illness Acceptance – 36 mins

Yoga Nidra for Healing – 32 mins (member favourite)

Yoga for your Spleen – 25 mins

Yoga for your Thymus and Tonsils – 23 mins

🔗 Members: Click Here

I also love our lymphatic massage videos for prevention and recovery: 

🔗 Members: Click Here

🧘‍♀️ Become a Member:

https://www.melissawest.com/membership/membership-sign-up/

This MORNING YOGA is SO GOOD ✨ bright, easy + lingers all day | YWM 736

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Wake up this morning with a bright, easy, hatha yoga class that will linger all day! This class will open your hips and hamstrings, and release your spine and shoulders. The class builds to variations on triangle pose. There are also some great core strengthening exercises, invigorating breath practices to energize you for the day and a fun forward fold sequence to round out the class. If you are looking for a 45 minute hatha yoga class for your morning routine, I’ve got you covered. 

Want more like this? 

Our membership library with over 1,000 ad-free videos, has an entire Morning Yoga section and monthly calendars to support your daily practice.

Join us here: https://melissawest.com/membership

Poem: Savasana 

In Less Than Fifteen Minutes Rosemerry Wahtola Trommer 

Props Needed: Yoga Strap, Block

This beginner hatha yoga class is actually doable. Designed in my real yoga for real people supportive style, this class invites you to slow down. Don’t worry, this class has only simple movements and an unhurried pace. You’ll find a spaciousness in each posture. You don’t need any previous experience or any props.

Expect a kind and confidence-building approach that doesn’t rush or overwhelm. You’ll move through foundational poses that relieve stress and tension, restore your energy, and leave you feeling more at ease in your body. This class is both relaxing and low-effort and is suitable for beginners, but I think my more seasoned students will appreciate its simplicity as well! Oh! And for those of you who are looking for a morning yoga class, this is a great class to start your day.

Poem: U PICK by Rosemerry Wahtola Trommer

10 minute Yoga Nidra Full Body Scan | Yoga with Melissa 734

Membership ➡️ https://www.melissawest.com/membership

This 10 minute yoga nidra is a short guided practice that will take you through a full body scan.

In this 10-minute Yoga Nidra, I’ll guide you through a deeply restorative body scan to help you feel both grounded and renewed.

Yoga Nidra is a guided meditation that supports your nervous system and offers profound rest. It can be especially helpful for insomnia, anxiety, stress, adrenal fatigue, and more.

In this practice, you’ll be invited into a state of conscious rest physically relaxed, mentally calm, and emotionally at ease, while staying awake and aware. You’ll gently move through waking, dreaming, and deep sleep states, all while anchored in the present moment. This guided meditation often brings clarity, stillness, and spacious insight.

Research suggests that an hour of Yoga Nidra may be as restorative as four hours of deep sleep. In just ten minutes, allow your body to release tension, your breath to soften, and your awareness to settle into calm.

🌿 Ready to go deeper into rest, renewal, and nervous system nourishment?

Join us for our month-long REST incubator inside the membership, where you'll be supported with daily restorative practices and a space to truly exhale.

Membership ➡️ https://www.melissawest.com/membership

You can find my full yoga nidra playlist on youtube here: Yoga Nidra Playlist 

https://www.youtube.com/watch?v=EhoiKGTgfb0&list=PLdFcYtDajz23N4cwJUNgJtFsV0wyz7L-D

Morning Deep Wake Up Stretch | Yin Yoga | YWM 733

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Start your day with deep presence and poetic nourishment in this gentle Yin Yoga practice designed to awaken your body and spirit. Inspired by John O’Donohue’s A Morning Offering, this class invites you to meet the dawn not with urgency, but with reverence. Through long, supported holds and mindful stillness, we soften into the invisible geography of a new beginning, stretching deeply into your side body, shoulders, and hips while tuning into the quiet presence of your breath.

Each pose: Broken Wing, Bananasana, Dragon (Lunge), and Fish offers a space to find your appropriate edge, soften into sensation, and stay awhile. These 3-minute holds help rehydrate your fascia, release habitual tension, and invite in emotional clarity. You’ll close the practice with Fish Pose and a re-reading of John O’Donohue’s A Morning Offering, letting the resonance of poetry settle into your cells. Let this be a meditative start to your day.

🧘 Props: 2 blocks

3 minute holds in poses

Poem: John O’Donohue’s A Morning Offering

🌊 Ready to go deeper?

Join us inside the Yoga with Melissa Membership this June where we’re devoting the entire month to Myofascial Release (MFR) a gentle, science-backed way to hydrate your fascia, restore mobility, and reconnect with your inner energy matrix.

You’ll learn how to reorganize your tissue.

✨ It’s not just about flexibility. It’s about coherence.

✨ It’s not just physical. It’s energetic.

When your fascia is hydrated, you don’t just move better you feel more connected, more alive, more in tune.

Come experience the transformation that happens when fascia is met with love, pressure, and presence.

👉 https://www.melissawest.com/membership

Let’s melt the tension and reawaken your body's living light together.