Hatha Yoga

In this 30 minute hatha yoga class we will ask ourselves what it would be like to offer ourselves love without conditions, in other words, unconditional love. We will practice poses for our heart chakra, to open our chest and bring mobility to our shoulders. Our hatha yoga class will begin with a centering to bring awareness to the support of the earth, our breath and our body. Then we will focus on shoulder mobility and stability as well as thoracic mobility in cat pose.

When we begin to transition to our standing hatha yoga poses we will open up our hips, focus on hamstring flexibility and leg strength. Our standing postures today will include variations of parsvottanasana, triangle pose, half moon balancing pose and warrior two. These variations will focus on shoulder mobility and visualize centering our energy in our heart. When we return to seated we will practice a seated twist with a visualization that will clear our central channel to receive unconditional love. In savasana you will receive a short poem on love by Sri Nityananda

30 min Hatha Yoga for Unconditional Love | Yoga with Melissa 531

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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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



 Dive into the healing practice of vagus nerve restorative yoga 

Find peace amidst the chaos of overstimulation by embracing slow, still movements that ground you in your body.  In a world constantly pushing for hustle and achievement, restorative yoga offers a sanctuary to activate your parasympathetic nervous system and embrace rest and digest mode. 

Moving slowly is an intentional practice, especially in a culture that values speed and constant advancement.  In restorative yoga, we quiet our minds by being still in our bodies, nurturing our well-being with compassion and gentleness. Yoga is powerful medicine, but it works slowly. When we regulate our nervous systems, life becomes more spacious, allowing us to connect deeply with our hearts and express our truth authentically. 

As we slow down and care for ourselves, we model this possibility for others, creating environments of safety and resonance for collective healing.  By taking time for these gentle poses, you're not just nurturing yourself but also shifting the frequency of your community towards co-regulation.  By embracing softness and kindness, we inspire others to live from their hearts as well, fostering a frequency of trust and co-regulation. 
Vagus Nerve Reset - Basic Exercise 
Restorative Twist 
Diaphragmatic Breathing
Restorative Side Bend 
Restorative Locust - with blanket on diaphragm 
Restorative Child’s 
Savasana 
Poem: On a Day When Stillness Seems Possible  by Rosemerry Whatola Trommer

Soothing Vagus Nerve Restorative Yoga | YWM 685



You guys LOVED the first 45 minute Daily Hatha Yoga Routine 12 Poses You Should Do Daily | Yoga with Melissa 479

It has over 46K views, so I made a second one 12 Poses You Should Do Every Day in 30 minutes - Wrist Free YWM 639 and it has over 7K views.

I hear from so many of you that you put these 2 classes into your regular rotation.

So, I decided to create yet another version of daily hatha yoga poses that you should do everyday.

The way I think about yoga has changed a a little bit over the years, and this class reflects that thinking. It includes more mobility practices for your joints. It focuses on strengthening your body. It focuses on connecting you with your spirit. It has a focus on pranayama and regulating your nervous system.

However, I still care about making sure you are rested and that your spine moves in all directions, it is just that I understand better about how to move your body so that you are not in pain and so that your nervous system stays regulated.

So here is my gift to you, an updated, 12 poses you should do every day!

Props Needed: Block, Wall, Yoga Strap

12 Poses You Should Do Every Day Sequence:
1. Centering with Nervous System Regulation
2. Abdominal Strengthening
3. Cat Pose
4. 90/90s
5. Lunge Pose
6. Standing Twist
7. Standing Side Bend
8. Shoulder Flossing
9. Shoulder Clocks
10. Cobra
11. Malasana
12. Savasana or Legs up the Wall
Poem: One Big Perspective by Rosemerry Wahtola Trommer

30 min Hatha Yoga for Unconditional Love | Yoga with Melissa 531

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