Yoga with Melissa

Nov 20 2020 208

Yoga videos and Yoga Membership Site with Dr. Melissa West. Canadas 1 FREE One Hour Weekly Online Yoga Show. Yoga videos and yoga downloads.







10 min Yoga Nidra Full Body Scan | Yoga with Melissa 549
Nov 13 2020
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 min Modified Yoga Class for Frozen Shoulder | 7 Poses You Can Do Now | YWM 545
Oct 16 2020
30 minute Modified Hatha Yoga Class for Frozen Shoulder These are 7 Poses You Can Do Right Now, no matter how much pain, stiffness or lack of mobility you are experiencing. My name is Melissa, I have been teaching yoga on YouTube for the past 11 years. I am going to do something I have never done before. I am going to teach without a script or a plan and share with you my process for yoga practice when I come to my yoga mat. This class is not going to be for people who do not want to hear talking as I share a lot of my inner process, insights and awareness as I go through this class. If you are still with me, this is a wrist free, hand free, shoulder free class that evolved during filming in response to my experience with frozen shoulder by tuning into the needs of my body in the moment. It includes 7 poses that you can do now if you are experiencing a shoulder injury or frozen shoulder. It is not a practice about rehabilitation or recovery, rather it is about tuning into the inner wisdom of our bodies and responding to their needs, moment by moment, on all levels from our physical body, mental body, emotional body, energetic body and spiritual body. In this class I talk about how injury is a gateway to letting go of old ways of being. One of the old ways of being that is being released right now is the hierarchy between teacher and student. We are all our own teachers and this is why I felt it was so important to share my process as a student in an open and vulnerable way. I also speak about how their are seasons to our practice, literally from autumn, through winter, spring and summer, but also in various seasons of our lives. May this class be of benefit.




Yoga Nidra to Calm Your Mind, Soothe Your Heart & Rest Your Spirit | YwM 544
Oct 09 2020
Yoga Nidra to Calm Your Mind, Soothe Your Heart & Rest Your Spirit In this yoga nidra you are going to move from alpha to theta to delta brainwave states to calm your mind, soothe your heart and rest your spirit. Today you are going to need a yoga mat, blanket, bolster, and eye pillow. There will be no close out today so that you can sink into the inner temple of your calm mind, heart and restful spirit, so thank you for subscribing, liking before watching and leaving the comment, ¨My brain waves are slowing down” in the comments. For those of you who are following the Yoga & Simple Mindfulness Practices for Everyday Life series, this week we are focusing on the place where our spirit rests, our altars. This is the place in our homes where our heart and soul is eased and where we can express gratitude. So take the time to tidy, clean, clear the clutter and dust your altars this week. If you would like my 7 days of yoga for sleep my best yoga, ayurveda, self massage and breath practices to fall asleep go to: melissawest.com/sleep put your email in and we will deliver that right to your inbox 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 introduction, it starts right with the spoken guided yoga nidra that you can download onto your phones and devices to take to listen in your earbuds. Link Here May this guided yoga nidra meditation be of benefit calm your mind, soothe your heart and rest your spirit. Namaste, Melissa













60 min Yin Yoga for Spinal Flexibility | Radiance Sutras vs. 7 | Yoga with Melissa 538
Aug 21 2020
60 min Yin Yoga for Spinal Flexibility This 60 minute yin yoga for spinal flexibility will focus on side bends and twists. If you have back pain and back stiffness, you are going to love this class. Because our spine supports our nervous system, this class will also release stress and tension. This is a wonderfully gently yin yoga sequence that will be of benefit to your whole spine including your thoracic and lumbar spine. This is part of our Radiance Sutra Series inspired by Lorin Roche’s translation. Over the next several weeks our yoga practice is going to be inspired by Lorin Roche’s translation of the Radiance Sutras. I highly recommend you purchase this book. The radiance sutras are 112 techniques for enlightenment through everyday lived experience. Each of the sutras is a way of attending to the divine energy that is always flowing through us and of which we are made. It is a conversation between the God and Goddess, Shiva and Shakti. They are the divine masculine and feminine, inseparable partners and their favourite dwelling place is in the human heart. As we take time to immerse ourselves in these sutras over the next several weeks our bodies, minds, emotions, energy and spirit will awaken to the sacred that permeates our entire being. It is important to note that the radiance sutras are not a to do list or a manual or a how to, but is a relationship that will emerge between your Self and your Lived Experience. As we delve into the sutras you will hear that they are playful and exploratory. They are meant to be explored by your sense perceptions. Allow yourself to be lighthearted as you open yourself to this divine exploration. Be serious about taking yourself lightly as my friend Anita Goa says. Lorin Roche says, “Through play, find your way, freedom, revelation, illumination.” He suggests that this text will open you to being at home in the universe, “to bring radical acceptance to every intense experience, ever sensual delight, every ordinary moment, as a gateway into deep and intimate contact with the forces of life.” So without further ado, let’s go “deeply into experience, embracing it fully without reservation.” Thank you to all of you who joined us for our 5 day grounding earth element challenge. The next step is to join us for our earth element retreat from Thursday September 3rth through Monday September 6th in our membership community.




30 min Yoga For Radiant and Energetic Posture | Radiance Sutras vs. 5 | Yoga with Melissa 536
Aug 07 2020
Yoga for Radiant and Energetic Posture This 30 minute hatha yoga for radiant and energetic posture focuses on energizing your spine. It is part of our Radiance Sutra series based on Lorin Roche’s translation. This class will focus on verse 5. Throughout the class we will use breath and movement to release your spine. There are some fun variations on cat pose, Goddess Victory Squat, downdog and pigeon, warrior one, and easy pose. Plan on feeling the energy move through your released spine and neck. I personally loved the way we moved from three legged down dog to a hovering pigeon. I also have another addition of our fireworks pose. Let me know what your favourite movements were in this class. Thank you to: Carla, Ruth, Cornelia, Gabriela, Viola, Ainize, Sean, Donna, Matthew, Pamela, Christine, Sandy, Ameeta, Karen, Christin, Alyson, Fiona, Guila, Robin, Eelke, for your donations since March of 2020. We appreciate your support in helping us make these videos available through YouTube. 5 Day Grounding Earth Element Challenge So far 2020 has been physically, mentally, emotionally, and energetically ungrounding. We need time to settle and calm our overactive minds and excessive worry. In just 5 days we will focus on the main organ system of the earth element and the stomach meridian, to anchor us through this transitional time. Each day we will take specific actions to encourage the overactive, top-heavy worry that rises up into your head and encourage that qi to anchor down and into the earth. Go to melissawest.com/earth




30 Minute Purification Yoga Flow | Radiance Sutra Vs. 2 | Yoga with Melissa 534
Jul 10 2020
30 Minute Purification Yoga Flow This 30 minute yoga flow class includes classic hatha yoga, hatha yoga twists and qigong inspired influences including swimming dragon to clear your mind and purify your body to experience your radiance. Over the next several weeks our yoga practice is going to be inspired by Lorin Roche’s translation of the Radiance Sutras. I highly recommend you purchase this book. The radiance sutras are 112 techniques for enlightenment through everyday lived experience. Each of the sutras is a way of attending to the divine energy that is always flowing through us and of which we are made. It is a conversation between the God and Goddess, Shiva and Shakti. They are the divine masculine and feminine, inseparable partners and their favourite dwelling place is in the human heart. As we take time to immerse ourselves in these sutras over the next several weeks our bodies, minds, emotions, energy and spirit will awaken to the sacred that permeates our entire being. It is important to note that the radiance sutras are not a to do list or a manual or a how to, but is a relationship that will emerge between your Self and your Lived Experience. As we delve into the sutras you will hear that they are playful and exploratory. They are meant to be explored by your sense perceptions. Allow yourself to be lighthearted as you open yourself to this divine exploration. Be serious about taking yourself lightly as my friend Anita Goa says. Lorin Roche says, “Through play, find your way, freedom, revelation, illumination.” He suggests that this text will open you to being at home in the universe, “to bring radical acceptance to every intense experience, ever sensual delight, every ordinary moment, as a gateway into deep and intimate contact with the forces of life.” So without further ado, let’s go “deeply into experience, embracing it fully without reservation.”



30 min Yoga Breathing Exercises for Stress | Radiance Sutra Vs. 1 | Yoga with Melissa 533
Jul 03 2020
30 min Yoga Breathing Exercises For Stress This 30 minute hatha yoga class will open your body to breath. We will focus on releasing your spine in twists and sidebends to open your body to deeper and more organic breathing patterns. Over the next several weeks our yoga practice is going to be inspired by Lorin Roche’s translation of the Radiance Sutras. I highly recommend you purchase this book. The radiance sutras are 112 techniques for enlightenment through everyday lived experience. Each of the sutras is a way of attending to the divine energy that is always flowing through us and of which we are made. It is a conversation between the God and Goddess, Shiva and Shakti. They are the divine masculine and feminine, inseparable partners and their favourite dwelling place is in the human heart. As we take time to immerse ourselves in these sutras over the next several weeks our bodies, minds, emotions, energy and spirit will awaken to the sacred that permeates our entire being. It is important to note that the radiance sutras are not a to do list or a manual or a how to, but is a relationship that will emerge between your Self and your Lived Experience. As we delve into the sutras you will hear that they are playful and exploratory. They are meant to be explored by your sense perceptions. Allow yourself to be lighthearted as you open yourself to this divine exploration. Be serious about taking yourself lightly as my friend Anita Goa says. Lorin Roche says, “Through play, find your way, freedom, revelation, illumination.” He suggests that this text will open you to being at home in the universe, “to bring radical acceptance to every intense experience, ever sensual delight, every ordinary moment, as a gateway into deep and intimate contact with the forces of life.” So without further ado, let’s go “deeply into experience, embracing it fully without reservation.”






20 mins Yoga Nidra for Unconditional Love | Yoga with Dr. Melissa West 530
Jun 12 2020
Yoga Nidra Is it possible to love yourself in a way that is free from all conditions? Free from the striving and expectations. Are you running on the hampster wheel of feeling incomplete, searching for something outside of yourself, some achievement, some accolade, some experience, some relationship which will bring you to some future where you imagine you will be more loveable? Do you judge yourself harshly when you make mistakes? Do you manipulate yourself into some kind of unachievable perfection? What would it be like to love yourself without conditions, completely and totally as you are without any expectations for the future or hoping you were different. Regardless of what you do or do not do, could you offer yourself that kind of love? In this yoga nidra, we will circulate your awareness through your body. We will trace your awareness through the network of cells, tissues, and organs to improve the free flow of energy along the pathways for your body’s wellbeing. Imagine this like a meditative acupuncture treatment as you open your awareness into different parts of your body to mobilize your own innate unconditional love. There will be no close out today so that you can be with your own experience Be sure to give yourself that LIKE for taking the time for your yoga nidra Leave the comment, ¨I offer myself unconditional love” in the comments. If you would like my 7 days of yoga for sleep my best yoga, ayurveda, self massage and breath practices to fall asleep go to: melissawest.com/sleep put your email in and we will deliver that right to your inbox 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 take it to bed with you so you can call right asleep. Member Yoga Nidra for Unconditional Love Audio Download 30 mins Link to become a member: Click here Sign up here for 7 days to better sleep with yoga and I will send you 1 video a day for 7 days with the best of yoga, ayurveda, self massage and pranayama (or breath practices) to help you get the best night’s sleep.   Yoga Nidra Full Class https://youtu.be/1cb-aRJTrDQ Short Videos about Yoga Nidra https://youtu.be/saPGPmxtoQ8











10 min Beginner Yoga for Abundance | 30 Day Beginner Yoga Challenge | Day 29
May 14 2020
Yoga for Abundance The penultimate day of our 30 day beginner yoga challenge is a yoga class for abundance. All the beginner yoga poses in this class are hand free, wrist free, kneeling free, prop free, and inversion free. This is another one of my favourite classes in the series. You will feel like you are immersed in abundance in this class! The simple heart opening beginner yoga poses in this class will open you to your abundance in all forms, an abundance of love, material wealth, understanding, healing, connection, wisdom, any form of abundance your heart desires. Set your intention to receive, release the resistance and open to receive the abundance. Our poem today is ABUNDANCE by Amy Schmidt You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. May this yoga class be of benefit to all beings. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga for Heart Radiance | 30 Day Beginner Yoga Challenge | Day 28
May 13 2020
Yoga for Heart Radiance This beginner yoga class for heart radiance is a prop free and inversion free yoga class. It is day 28 of our 30 day beginner yoga challenge. This is another one of my favourite classes from the series. It is influenced by my love of five element theory and the fire element. The poses are simple beginner yoga poses and include easy heart openers like bow pose, cat/cow, lung pose, a variation of camel pose that is simple accessible and cobra. We will finish in savasana with a poem called: All the Hemispheres by Hafiz You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. May this yoga class be of benefit to all beings. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga for Energy Boost | 30 Day Beginner Yoga Challenge | Day 27
May 12 2020
Yoga for Energy Boost This short 10 minute beginner yoga class is perfect to boost your energy. All the poses in day 27 of our beginner yoga challenge are hand free, wrist free, kneeling free, prop free, and inversion free. We will start with some dead but pose to wake up your fire in your energy center. Cobra building will open your chest and invite breath into your lungs, energizing you. Breath of joy is an invigorating breath that strengthens your legs and brings energy to your body, mind and spirit. In warrior two we will talk about the importance of drawing our arrows back to be able to release them forward. Our poem in savasana is Awake Awhile by Hafiz. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. May this yoga class be of benefit to all beings. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga to Release Stagnant Energy| 30 Day Beginner Yoga Challenge | Day 26
May 11 2020
Release Stagnant Energy This beginner yoga class will help you to release stagnant energy. It is a hand free, wrist free, kneeling free, prop free, and inversion free yoga class. This is day 26 of our beginner yoga challenge. The next few classes are some of my favourite of the whole 30 day challenge. They are qigong inspired flow. This one will help you to release depression, stress and anxiety, and mood swings. From there we will promote better flow of energy in body, increase your vital life force energy, improve your mood and the overall function of your body’s organs. When you rest back for centering you will focus on your exhalation to release stagnant energy. Knee down twist will support you in releasing stagnant energy from your body. When you come to standing you will do variations on chair pose and goddess victory squat to release stagnant energy. In warrior two you will draw in vital life force energy into your heart center and release stagnant energy. Your poem in savasana today is called: The Well by Denise Levertov You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. May this yoga class be of benefit to all beings. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 Min No Mat Beginner Yoga | 30 Day Beginner Yoga Challenge | Day 25
May 10 2020
No Mat No yoga mat? No problem! This beginner yoga class is a hand free, wrist free, kneeling free, prop free, inversion free and mat free class! This is day 25 of our beginner yoga challenge. We will start with a seated centering. If you are in a park you can lie down on the grass, or sit on a park bench. From there we will do boat pose to strengthen your abdominals. If you have back problems, please take an abdominal curl instead. :) Most of this class is done standing with tree pose, warrior two, goddess victory squat, and breath of joy. We will return to seated for an easy twist. This one is great to do sitting in a chair as well. Our poem today is: Draw alongside the silence of stone by John O'Donohue You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. May this yoga class be of benefit to all beings. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 Min Quick Beginner Yoga | 30 Day Beginner Yoga Challenge | Day 24
May 09 2020
Quick Beginner Yoga Join us for a 10 minute quick beginner yoga class. This is a hand free, wrist free, kneeling free, prop free, and inversion free class. It is day 24 of our beginner yoga challenge. We will start with a short centering to transition you from the busy-ness of your day to your yoga class. From there we will release your spine and back with some bridge pose. Keyhole stretch is a great way to release your hips. We will strengthen your core and obliques with a modified side plank pose. When you come to standing you will practice palm tree pose and tree pose. Two tree poses! When you come to seated you will do a twist called matsyendrasana, lord of the fishes pose that releases your hips, spine and back. Your poem in savasana today is called Sweet, Un-tetherable Bird by Jeff Foster. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. May this yoga class be of benefit to all beings. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga Simple Full Body Flow | 30 Day Beginner Yoga Challenge | Day 23
May 08 2020
Full Body Flow This 10 minute beginner yoga class is a simple full body yoga flow. Day 23 of our beginner yoga challenge is a hand free, wrist free, kneeling free, inversion free, and prop free beginner yoga class. We will start with a centering to feel the flow of our breath and tension flowing out of our body. From there we will do a bridge flow followed by knees to chest pose with some flowing movements to release your low back. In chair pose you will rotate in a flowing way to release your low back. There is a Goddess Victory Squat flow to create protection in your auric field. When you lie down you will do a rolling flow to strengthen your abdominals. Our poem today is untitled and it is by Osho. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. May this yoga class be of benefit to all beings. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga with a Strap | 30 Day Beginner Yoga Challenge | Day 22
May 07 2020
Yoga with a Strap This 10 minute beginner yoga video with a strap is a hand free, wrist free, knee free class. It day 22 of our 30 day beginner challenge. If you do not have a yoga strap, no big deal. You can use a man’s necktie or the strap from your bathrobe. Straps can create a sense of stability and support so that you can let go more fully in your body. The yoga strap is a great way to extend your limbs and create a connection. If you cannot reach a part of your body on your own, you no longer need to overextend yourself. We will begin with hand to big toe pose using your strap. This is one of my favourite ways to stretch my hamstrings. We will also do half happy baby pose using the yoga strap. I also think this makes this pose a lot more approachable. I love using a strap to support me in opening up my chest from tight chest muscles with screen time and keyboarding. Again, from seated, a strap can help us to stretch tight hamstring muscles. Our poem today is called Eternity by William Blake. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. May this yoga class be of benefit to all beings. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.



10 Min Easy Morning Beginner Yoga | 30 Day Beginner Yoga Challenge | Day 21
May 06 2020
Easy Morning Beginner Yoga This is an easy beginner yoga class for the morning. Day 21 of our 30 day beginner yoga challenge is a hand free, wrist free, kneeling free, prop free, and inversion free. We will begin with a centering to wake up our body with some breathing. Rolling open into a twist will also open up your thoracic spine and breathing and release tension from your back. Bridge pose will strengthen your legs and glutes, open your chest and heart and create flexibility in your spine. In crescent lunge pose you will open your hips and your chest and heart. During chair pose you will practice a twisted flow to strengthen your legs and release your spine and back. Locust pose will strengthen your backline and open your heart to the day. In savasana you will receive your day with a poem called What to Remember When Waking by David Whyte You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga for Digestion 30 Day Beginner Yoga Challenge | Day 20
May 05 2020
Beginner Yoga for Digestion This beginner yoga class for digestion is day 18 of our beginner yoga challenge. All the beginner yoga poses in this class are hand free, wrist free, knee free, and prop free. We will begin this class by tuning into our digestive system and allowing it to relax and soften. Knee to chest pose will release constipation by pressing on the ascending and descending colon. Bananasana will lengthen and relax your digestive system. When we take the time to attend to our digestive system with yoga we are focusing on digesting all of life, take in what you need - nutrients, support, relationships, release what you don’t need. Lunge pose with rotation and opening both compresses and relaxes your digestive system. We will finish with a knee down twist that will massage your digestive system. In Savasana I will read you a poem called Sunset by Rainer Maria Rilke You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 Min Full Body Beginner Yoga | 30 Day Beginner Yoga Challenge | Day 19
May 04 2020
Full Body Beginner Yoga This full body beginner yoga class is a prop free and wrist free yoga class. It is day 19 of our 30 day beginner yoga challenge. We will begin with some centering to connect with our body and breathing. As we continue to rest back we will move our hips to release tension and then come up to lunge to further release our hips and hamstrings. Our standing posture today is warrior two with some interesting side bending to open up your thoracic spine. A wide legged standing forward bend will release your spine, back and hamstrings. In sphinx we will strengthen your back and open your chest. We will finish with a simple knees to chest pose to release your low back. In savasna your poem today is: I Will Be Your Sun by DAVE URSILLO from I AM WE: POEMS Today’s 10 minute yoga class is designed for the complete beginner. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. This 30 day beginner yoga challenge with short 10 minute beginner yoga videos will support you in coming to your mat every single day for a month. I will help you to improve your flexibility, strength and posture. You will stretch and tone your muscles with beginner yoga poses that I will teach you step by step in an easy to learn way.


10 Min Beginner Yoga for Relaxation | 30 Day Beginner Yoga Challenge | Day 18
May 03 2020
Yoga for Relaxation Day 18 of our beginner yoga challenge will leave our beginner yogis feeling relaxed. All the beginner yoga poses in this beginner yoga class for relaxation are hand free, wrist free, kneeling free, prop free, and inversion free. We will start this relaxing yoga class with a centering followed by some knee sways to relax your hips. Knee to chest pose will relax your low back and then hand to big toe pose will relax your hamstring muscles. When we come to standing side angle pose will open up your side body and intercostal muscles allowing you to breathe in a more relaxed way. Our balancing pose, tree pose, will allow you to relax into the present moment. Knee down twist will release tension from your spine, back and organs, adding to the overall relaxation of this class. In savasana I will read you a relaxing poem by Mary Oliver called Breakage. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga for Strength and Flexibility | 30 Day Beginner Yoga Challenge | Day 17
May 02 2020
Yoga for Strength and Flexibility This beginner yoga class for strength and flexibility is day 17 of our beginner yoga class. All the beginner yoga poses in this yoga class for beginners are hand free, wrist free, kneeling free, prop free, and inversion free. After a short centering to transition from your day we will start by opening up your hips with keyhole stretch. Modified side plank will strengthen your core and obliques. Modified plank will strengthen your core. We will come to standing to practice high lunge with a side bend and chest opener which will stretch your hips, side body and chest. Chair pose will strengthen your legs and glutes. We will add a twist to release your spine and back. We will finish in savasana with a poem called Kiss The Earth by Thich Nhat Hanh You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: https://melissawest.com/begin/ Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga Stretches for Neck and Shoulder Pain | Beginner Yoga Challenge | Day 16
May 01 2020
Neck and Shoulder Pain Day 16 of our 30 Day Beginner Yoga Challenge is a Beginner Yoga Class for Neck and Shoulder Pain. All of these beginner yoga poses for neck and shoulder pain are hand and wrist free, kneeling free, inversion free, and prop free. We will begin with a centering to bring awareness to your neck and shoulders and to soften that area of your body with mindfulness. We will stay in a reclined position to do some yoga neck releases including one of my favourites called 10 tigers running through the forest and a fabulous yoga shoulder release. When we come up to standing I have some wonderful yoga hand and arm positions that will allow you to release your neck and shoulders. From there we will come back down to a small beginner backbend called sphinx pose to strengthen your back to support your shoulders and neck. We will also add in some neck circles here. We will finish our short 10 minute class in savasana with a poem by Mark Nepo called Accepting This. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga How to Breathe | 30 Day Beginner Yoga Challenge Day 15
Apr 30 2020
How to Breathe Day 15 of our beginner yoga challenge is a beginner yoga class on how to breathe. This beginner yoga class is an inversion free and prop free yoga class. We will begin with some reclined centering to bring some awareness to breath movement in your belly. Throughout the class we will open up your thoracic area with side bends and gentle backbends. Our poses today are bananasana which is a side bend. In cat pose we will circle our ribs to bring awareness to your diaphragm. We will do a simple and dynamic variation on gate pose to open up your breath. When we come to standing we will continue with the side bends with side angle pose and reverse warrior. In Goddess Victory squat we will bring awareness to your diaphragm again with qi belt breathing. Our poem today is On Change by Jeff Foster. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga for Posture | 30 Day Beginner Yoga Challenge Day 14
Apr 29 2020
Yoga for Posture Day 14 of our beginner yoga challenge is a yoga class for posture which is kneeling free, prop free and inversion free. This beginner yoga class has many beginner yoga poses to open up your chest and strengthen the muscles along the back of your body to improve your posture. We will begin with bridge pose to open your chest and strengthen your glutes and legs. Locust pose is another pose that strengthens your back body while opening up your chest. Boat pose will strengthen your core and alternatives will be given if you have back issues. We will practice a variation of warrior one from standing with chest opening arms and then cobra pose is another pose to open your chest and strengthen your back. This pose is a perfect antidote to screen time and sitting. It will boost your confidence. Our poem today is called The Journey In by David Whyte. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.



10 min Beginner Yoga for Sleep | 30 Day Beginner Yoga Challenge Day 13
Apr 28 2020
Yoga for Sleep Day 13 of our 30 Day Beginner Yoga Challenge is a quiet yoga class to help you fall asleep and stay asleep. This beginner yoga class is a wrist free, prop free class. We will begin with a centering and focus on your exhale to help you release into deep relaxation and sleep. Relaxing poses like wide knee child’s pose will help you to deepen your rest. We will practice a moon channel breathing to help invite in deep sleep. A standing forward fold will invite relaxation and a reclined twist will help to release tension from your body before sleep. In savasana I will read an excerpt from Rubin Naiman’s book, Hush (which I highly recommend). You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Gentle Beginner Yoga | 30 Day Beginner Yoga Challenge Day 12
Apr 27 2020
Gentle Beginner Yoga Day 12 of our 30 Day Beginner Yoga Challenge is a 10 minute gentle beginner yoga class that is hand free, wrist free, kneeling free, prop free, and inversion free. We will begin with some centering to bring awareness to our breath with one hand on your belly and one hand on your heart center. Some eye yoga will release the tension from your eyes, giving you some relief from screen time. Gentle yoga poses like knee to chest pose, easy twist and butterfly pose will release your low back. There are also some neck releases to gently release tension from your neck and shoulders. We will finish our short yoga class with a poem on gentleness by Sri Chinmoy You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.




10 min Beginner Yoga Flow | 30 Day Beginner Yoga Challenge Day 10
Apr 25 2020
Yoga Flow Day 10 of our 30 Day Beginner Yoga Challenge is a wrist free, hand free, knee free, prop free, and inversion free class yoga flow class. After a short centering we will stand up for a standing warrior flow where we will part the clouds to clear stagnant emotional energy from your heart and your mind. This will also help to clear any obstacles ahead of you so that you can manifest all that you intend for your life. The movement will also open up your intuition. From there we will do one of my favourite flows: side angle to reverse warrior. Two more standing flows in this class are a goddess victory squat flow and a chair pose with rotation flow. When we come back down to the ground we will strengthen our abdominals with a reclined twist flow. Our poem in savasana today is The Fullness of Things by Jeff Foster. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga Balancing Poses | 30 Day Beginner Yoga Challenge Day 9
Apr 24 2020
Balancing Poses Day 9 of our 30 Day Beginner Yoga Challenge is an inversion free, and prop free yoga class to practice balancing poses. In this class we will slowly begin to build our balancing poses. We begin this class by centering and focusing on the balance of the flow of our breath in and out through our nostrils. From there we warm up our spine with some cat and cow pose. From table top position we practice some balancing arm/leg reaches. In gate pose I will offer you some balancing options. When we come to standing we practice tree pose and modified eagle pose with lots of options for balancing. Instead of a poem today we listen to the poetry of the forest. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga Routine | 30 Day Beginner Yoga Challenge Day 8
Apr 23 2020
Beginner Yoga Routine Day 8 of our 30 Day Beginner Yoga Challenge is a wrist Free, Hand Free, kneeling free, inversion free, and prop free yoga routine for beginners. We will begin by centering with a breathing exercise to sense your own vitality. From there we will do some modified side planks and then come up to standing and continue to open up your side body with palm tree sways. Continuing standing we will do a little flow from side angle to reverse warrior. Our backbend today is bow pose which will stimulate your adrenals and kidneys for energy. We will finish with a reclined twist to massage your spine and release your back and a poem in savasana. Our poem today is Hum by Mary Oliver. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga Full Body Stretch | 30 Day Beginner Yoga Challenge Day 7
Apr 22 2020
Full Body Stretch Day 7 of our 30 Day Beginner Yoga Challenge is a hand free, wrist free, kneeling free, inversion free, and prop free yoga class. It is a full body stretch that will start with some centering to connect with your breath, body and the earth. Our first stretch will be for your hamstrings and then your hips and glutes. Next up will be your low back with knees to chest and a twist. When we come to standing we will do some stretches to release your upper back, followed by some additional stretches for the front of your hips and quadriceps. We will finish with butterfly pose for your inner thighs and a poem in savasana by Jeff Foster called: The Promise. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga in the Morning | 30 Day Beginner Yoga Challenge Day 6
Apr 21 2020
Yoga in the Morning Day 6 of our beginner yoga challenge is an inversion free and prop free class that is a perfect way for you to practice in the morning. This beginner yoga class for the morning starts with a breath practice to energize your morning. There is some shoulder release to wake up your shoulder joints. Bridge pose will strengthen your glutes and open up your hips. We will open up your side body and breathing with some gate variations. When we come up to standing we will practice breath of joy which is incredibly energizing and Goddess Victory Squat with some rotations to release your spine and back. We will finish in savasana with a poem by Mary Oliver. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.



Beginner Yoga for Hip Pain | 30 Day Beginner Yoga Challenge Day 5
Apr 20 2020
Yoga for Hip Pain Day 5 of our beginner yoga challenge is a basic yoga for beginners. This is a hands free, wrist free, kneeling free, prop freYoga for Hip Pain, and inversion free yoga class. We will begin our beginner yoga class today with some pelvic mobility rocking our hips front and back and side to side, followed by some knee sways. Keyhole stretch will stretch your outer thighs and glutes. When we come to standing we will open up your psoas/hip flexor muscle. Our final beginner yoga pose is bound angle pose to get into the groin for today’s beginner yoga class. The poem today is by John O’Donohue. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Basic Yoga for Beginners | 30 Day Beginner Yoga Challenge Day 4
Apr 19 2020
Basic Yoga Day 4 of our beginner yoga challenge is a basic yoga for beginners. This is a hands free, wrist free, kneeling free, prop free, and inversion free yoga class. This class contains simple yoga poses for beginners, beginning with knee to chest pose to release your low back and keyhole stretch to release your hips. Boat pose will strengthen your core and the variation we practice in this class will connect you with your heart. Tree pose is a balancing pose we practice today, with lots of options if balancing poses are challenging for you. We finish with a reclined twist to release your spine and your back and tune into your breathing. Our poem in savasana today is by Mark Nepo. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga to Increase Flexibility | 30 Day Challenge Day 3
Apr 18 2020
Increase Flexibility This short 10 minute beginner yoga to increase flexibility will focus on releasing stiffness in your neck, shoulders, upper and lower back, hips and legs. It is a wrist free, inversion free, and prop free class. When we are flexible in our bodies we are flexible in our minds, our emotions can move freely through us. We are not rigid with our thoughts, we can find new solutions to problems. We begin our class with knee to chest pose combined with a neck release to release our low back. In lunge pose we create a flow to release not only our hip flexors, but also your hamstrings and back muscles. When we come up to standing we move in a flow from tadasana to release your neck, shoulders and upper back. I offer a wrist-free backbend to open your chest, strengthen your back and release your neck. We finish in savasana with a Mary Oliver poem. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Beginner Yoga to Do At Home | 30 Day Beginner Yoga Challenge Day 2
Apr 17 2020
Yoga to Do At Home Day 2 of our 30 Day Beginner Yoga Challenge is another 10 minute video that you can do at home. This short 10 minute yoga class is hands free, wrist free, kneeling free, prop free, and inversion free. We will begin our yoga class by releasing tension and pain from your shoulders. Then we will strengthen your legs and glutes and open your chest. There are some core stabilization yoga poses to strengthen your obliques and abs. When we come to standing we will increase the flexibility of your spine and release back pain with twists and side bends. We will continue to strengthen your legs with Goddess Victory Squat. This class ends in savasana with a beautiful poem by John O’Donohue. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


10 min Complete Full Body Beginner Yoga – Prop Free & Wrist Free! 30 Day Challenge Day 1
Apr 16 2020
Full Body Beginner Yoga Day 1 of our 30 Day Beginner Yoga Challenge is a 10 minute Complete Full Body Beginner Yoga Class. It is a prop free and a wrist free class. These short 10 minute beginner yoga classes begin with centering to feel the support of the earth, release tension from your body and to connect with your breath. This class includes beginner yoga poses to release stiffness and pain in your hips. Cat pose will help you to find your center and be more flexible in your spine. Warrior One with chest opening arms will improve your posture, open your heart, open you to your life, open your hips and strengthen your legs. A standing forward fold will help you to surrender, release and let go. A seated twist will help you to release back pain, massage your internal organs, and release any stagnant energy. We will end with a short savasana and a poem. You can do this class if you have never done a yoga class before in your life. I will give you slow, easy to follow, step-by-step instructions and tell you exactly how to get in and out of each and every pose. Detailed instructions will be given for even the most basic poses and how to breathe. You will be given lots of cues of how to pay attention to your body and where to feel the effects of the yoga poses. You do not have to be athletic, flexible, strong, balanced, skinny or coordinated to do this class. The slow, step-by-step instructions will give you the confidence to let go of your self-judgment and stay focused with commitment and motivation. Sign up for the 30 day beginner yoga challenge: Click Here Remember Members Receive an Ad-Free Version of this 30 Day Challenge Thank you for Subscribing and Sharing to Help us Reach our Goal of 100K Subscribers by our 11 year anniversary on YouTube.


30 Day Beginner Yoga Challenge
Apr 15 2020
Beginner Yoga Challenge Welcome to our 30 day beginner yoga challenge. This challenge is designed to get you in the habit of practicing yoga over the next 30 days. I have been hearing from a lot of people who are working from home who are starting yoga for the first time. I am hearing from my students that they are working from home and they need 10 minute yoga breaks throughout their day. This 30 day beginner yoga challenge will get you in the habit of moving your body every day after you wake up, as a 10 minute break in your work day or before bed. We are living in stressful times and our autonomic nervous system naturally releases stress hormones that help us to deal with this stress - to fight the tiger or run away from the tiger so to speak. If we do not move these stress hormones through our body we are going to feel more and more stressed and anxious. These 10 minute yoga breaks will support you in releasing stress and anxiety. I have made sure to include all the best components of my regular yoga with Melissa classes. We will start with a short centering to release tension from your body, connect with your breath and feel the support of the earth. We will move for about 8 minutes and then we will come back to the earth for the best pose, savasana. During savasana I will read you a poem not to analyse, but to immerse yourself in the poem’s atmosphere, tones and textures, sounds, images, rhythms, to move you emotionally, energetically and spiritually. My intention with this 30 day beginner yoga challenge is to give us time away from our computers, social media, and news to tune into our bodies, to notice how you are feeling and to see what you need physically, mentally, emotionally and energetically. This doesn’t have to take a long time, I believe we can do this in just 10 minutes. The classes are designed to connect you with your body and your breath. To allow you to find your center and your ground. To help you find strength and balance. When you create flexibility in your body you will have flexibility in your emotions and your mind as well. As much as possible I have tried to keep the classes prop free, wrist free, hand free and knee free. If you are new here, you may be wondering who I am? My name is Melissa, I have been teaching yoga since 2002, here on YouTube since 2009 and in my membership community since 2011. I have been recommended as having the best free yoga videos for beginners by Greatist Go HERE to sign up for the challenge Members, we will be populating our video library with ad free versions of these videos in the beginner section. Help me reach 100K subscribers by subscribing to my channel, doing the 30 day challenge, and sharing the challenge with your friends. Thank you so much! Namaste, Melissa







30 min Stop Comparing YourSelf Meditation Yoga Nidra | Yoga with Melissa 523
Mar 20 2020
Yoga Nidra This 30 minute yoga nidra will allow you to stop comparing yourself to your past self, to a future idealized version of yourself and to others. Through this meditation you will be guided through the opposites in your body: left side, right side, front and back, left ear, right ear, left eye, right eye, left arm right arm, left leg, right left, to connect with the wholeness that you already are. In yoga nidra, we open to the possibilities that opposite experiences are all part of the whole. Instead of controlling our experience and pushing for good and running for bad, we question the binary survival system. Each opposite informs the other. The bottom defines the top, lightness defines darkness, each is a part of the other. Through yoga nidra we can become rooted in the stillness beyond comparison. In the absence of doing we remember that we are already whole. This yoga nidra meditation is part of our perfectionism series. You may have perfectionist tendencies if you have excessive concern with details, you are extremely devoted to work and productivity at the expense of leisure, you are excessively conscientious, you are thrifty, you are inflexible and rigid when it comes to morals and ethics, or you are reluctant to delegate tasks or relinquish control. However, as we have learned throughout this series, perfectionism is the result of the culture and families we grew up in, so we do not need to be perfectionist about our perfectionism. Resource: Present Perfect Samov Pavel








Tight Hips or Weak Hips in Yoga and Malasana Pose
Feb 26 2020
Tight Hips As yogis we spend a lot of time stretching out our hips but in reality we actually need to be spending time strengthening our hips. In this video I am going to show you how to test if your hip is weak and a hip strengthening exercise that is part of my progressions for preparing for malasana pose video. Today I am going to show you how to test if your hip flexors are weak and then show you one way to strengthen your hip flexors that I use in the malasana prep class that I filmed for our members. Malasana pose requires mobility and stability of the hips and pelvis. It requires a deep bend at the hips bringing your legs up to the troso/your torso to your legs. This mobility and stability of your hips/pelvis will be supported movements that include both strengthening hip flexion as well as the mobility of the hip. In the class I filmed for our members, I did this with several yoga inspired movements using mini bands and blocks. Once we test out if your hip flexor is weak from overstretching in yoga poses like lunge pose/anjaneyasana, dancer pose, bow pose or warrior one pose I will show you a hip flexor strengthening exercise that will also strengthen your core using the mini band. How to Progress Malasana Pose /Garland Pose in Yoga Malasana pose offers mobility and stability of your ankles, knees, hips and spine. It is a wonderful opening for your back, groin and increases circulation to your digestive and menstrual systems, relieving sciatica, menstrual cramps and constipation. This pose can be incredibly challenging so we will focus on progressions that target: 1. Mobility and Stability of your ankles. Malasana pose requires dorsi-flexion of your ankles meaning that you have to draw your toes back towards your shins. Often restrictions in your achilles tendon, calf muscles, especially the deeper soleus muscle will prevent you from being able to lower your heels to the ground. While sometimes restrictions in this pose are skeletal and structural, we will do some myofascial release using a foam roller to help lower your ankles to the ground. 2. Mobility and stability of the knees. Garland pose requires deep flexion of your knees, in other words, a deep knee bend. There are several movements in this class that will build the safe alignment of knee flexion with the mini bands including quad strength, hamstring strength and glute strength to support your knees, but also your hips and ankles. 3. Mobility and stability of the hips and pelvis. Malasana pose requires a deep bend at the hips bringing your legs up to the troso/your torso to your legs. This mobility and stability of your hips/pelvis will be supported movements that include both strengthening hip flexion as well as the mobility of the hip using yoga blocks and mini bands. 4. In malasana your spine needs to be able to move into axial extension. This is a fancy way of saying that your spine needs to be able to lengthen up towards the sky. Movements that develop strong core muscles and erector spinae muscles - the muscles along either side of your spine along your back, will support you in lengthening your spine in this pose. Thanks so much for watching and if you would like access to the full video with step by step progressions into malasana pose including ankle stability and mobility, mobility and stability of your knees, core strength and back strength in addition to hip mobility and strength then I will leave a direct link for members as well as a link to join our membership community.


1 hour Relaxed and Comfortable Yin | Perfection of Pace | Yoga with Melissa 519
Feb 21 2020
Yin Yoga You may have perfectionist tendencies if you have excessive concern with details, you are extremely devoted to work and productivity at the expense of leisure, you are excessively conscientious, you are thrifty, you are inflexible and rigid when it comes to morals and ethics, or you are reluctant to delegate tasks or relinquish control. However, as we have learned throughout this series, perfectionism is the result of the culture and families we grew up in, so we do not need to be perfectionist about our perfectionism. This week we will focus on how impatience shows up as one of our perfectionist tendencies. A couple of weeks ago, one of my students told me that when she heard that we were going to be in a pose for 10-15 minutes she thought that is way too long to just rest “I don’t need rest” and she almost got up to fast forward to the more active yoga poses. Impatience shows up in many ways in our lives. It is a rejection of the pace of a given process, because you think it should be unfolding faster. This 1 hour yin yoga class will pull and pressurize the tissues of your body and meridian system in a relaxed and comfortable way. This class is part of our perfectionism series. If you have ever struggled with patience, the teachings on perfectionism in this class will open you up in a mindful way to become comfortable and relaxed with waiting. We will begin our class with centering and go over the principles of yin, specifically how the principle of staying for awhile relates to patience and the recognition that things unfold in their own time. While you are holding your yin yoga poses for five minutes I will offer strategies for becoming more relaxed and comfortable with patience, from how to be with waiting, to opening to process awareness. In this class you will focus on wide-knee child’s pose, sleeping swan pose (modifications will be given for knee issues), bananasana, broken wing pose and savasana. As always we will close our class with poetry to open us to the the perfection of patience.


30 min Hatha Yoga Slow Flow | Yoga for Perfectionism Series | Yoga with Melissa 518
Feb 14 2020
Slow Flow This 30 minute slow flow hatha yoga class will use a block to be present and open your awareness to how we are part of the flow of change in the world. The poses will focus on core strength, back strength, and leg strength. Moving slowly through these flowing hatha yoga poses with a block from bridge pose, side plank, boat, lunge, tadasana, warrior one, standing forward fold and reclined twist will remind us that “mindfulness is timefulness” (Pavel Somov). Throughout this series on perfectionism we have talked about how perfectionism is often future minded. We imagine a future that is better than your present moment experience. In many ways, perfectionism is a rejection of our present moment experience in an exchange for some kind of imagined better future. Time is something that we perceive. It can feel like was have all the time in the world or we can feel like we are racing against time. In our current culture there is a lot of time terrorism inflicted on us. There is a tremendous amount of time urgency created in advertising in order to get you to buy now. Time is presented as running out. All of these things are an attempt to commercialize and commodify your time. I would encourage you to slow down, make peace with time and embrace the ordinary perfection of the present moment. Being present means being present in time. Awareness happens against the backdrop of time. We are all part of the flow of change. We experience ourselves in relationship to a world that is constantly in process and movement. When we slow down enough we can notice ourselves being in time.







45 min Hatha Yoga with a Block | Choice & Freedom Perfectionism Series | YwM 515
Jan 24 2020
Hatha Yoga with a Block This intermediate hatha yoga class is a class with lots of options and choices. Some of them will involve fun options with a block inspired by the teachings of Jenni Rawlings. This class will create strength in your back, legs and core and mobility in your thoracic spine, shoulders and hips. Perfectionists tend to stay true to their habits and rules. They stick to their routines and they struggle with change. In this class we will attempt to untangle ourselves from the prison of our guilt-tripping shoulds and inject some choice and spontaneity into our yoga practice and by extension into our lives. When we make a conscious choice it gives us access to freedom. While perfectionists can be quite productive, ultimately there is not a lot of joy in that productivity. The only value that a perfectionist might see in an activity is a sense of accomplishment. In this way, living can be wasted unless it adds up to something. We do not have to forfeit the joy of the journey just to get to the destination. The traditional conscientiousness that is tied to our habits and rules can be replaced with enthusiasm. The heaviness of obligation can be replaced with the uplifting expansiveness of zeal. The more and more we become aware of the choices we have, the more we can discover the freedom that is available to us. When we become aware of the options available to us, we start to be aware that we have a CHOICE. CHOICE does three things: * Takes us off auto pilot * Restores your freedom * Gives you an opportunity to change your patterns, habits, rituals and routines We are fundamentally free, but we do not recognize this freedom at every turn. We repeat the same patterns over and over again and feel powerless to change them. The truth is, we are stuck in our minds. We are free to the extent that we are aware of our options in each moment. The more options we are aware of, the more free we are. When we are stuck in a should, we only see the course of action that is expected of us. Acceptable alternatives exist Resource: Present Perfect Samov Pavel


1 Hour Restorative Yoga to Let go of Guilt | Perfectionist Series | Yoga with Melissa 514
Jan 17 2020
Restorative Yoga This restorative yoga class will support you in letting go of guilt and shame through long-held restorative inversions, side bends, forward bends, twists and savasana. You will need all your yoga props including a wall, blankets, a bolster, blocks, yoga strap, eye pillow and sandbags. Don’t worry if you don’t have some or any of these props, modifications will be given. When you have perfectionist tendencies you feel intense dissatisfaction and regret after you make a mistake. It feels as though you let yourself and everyone in your life down. You tend to feel self-conscious emotions such as guilt, embarrassment, self-disgust and shame. Those painful emotions tend to linger and cause depression, anger and worry. Not only do those painful emotions linger, but they also prompt perfectionists into compensatory striving to make up for their mistakes and imperfections sending us into a vicious cycle of perfectionism that looks something like this: make a mistake -> feel shame -> strive harder to make up for the imperfection -> set a more ambitious goal that is harder to reach -> memory of the past mistake creates performance anxiety -> make another mistake -> feel guilt ridden, withdraw, snap, maybe self-medicate and withdraw again. This class will be about post-mistake recover skills and letting go of guilt and shame. The good news is that as perfectionists, we can practice post-mistake recovery skills that will allow us to: * Be more self-forgiving * Learn from what happened without self-loathing * Make room for self-acceptance Guilt, shame and embarrassment are emotions that we feel when we think that we are under an unpaid obligation. We will feel guilt when we think we did something that we should not have done. We will also feel guilt when we think we did something we should not have done. However, whatever you did or did not do was your best course of action at the time. The question remains, why should you feel guilty about your best? Maybe you are feeling guilty because somebody expected you to be more than you could be. The truth is, that nobody is entitled to that expectation. That is someone having an expectation to you not being you. Shame and guilt are toxic emotions. They cause us to hide. At any given moment in time, you are doing your best and therefore you are succeeding. Letting go of guilt and shame is a matter of releasing the feeling of UNDUE RESPONSIBILITY. Sometimes your best is not good enough for a successful outcome. You can take the time to recognize that you did the best that you could in any given situation. Once you conclude di dnot do anything wrong, you can let the feeling of undue responsibility go. Perfectionists are particularly vulnerable to exploitation and more prone to guilt. So we can make a conscious decision and intention to not taking on guilt trips. A guilt trip is when somebody else sells you on a particular should or shouldn’t and then you head off on a journey of GUILT AVOIDANCE. Remember that pattern we talked about earlier? make a mistake -> feel shame -> strive harder to make up for the imperfection -> set a more ambitious goal that is harder to reach -> memory of the past mistake creates performance anxiety -> make another mistake -> feel guilt ridden, withdraw, snap, maybe self-medicate and withdraw again. Just because somebody else thinks you should or should not do something does not mean you must do it. You do not have to take on anybody elses shoulds or should nots and make them into your own. If somebody is trying to shame or guilt trip you into doing something or not doing some...


Unstoppable Flow of Life | Hatha Yoga Flow | Perfectionism Series | Yoga with Melissa Episode 513
Jan 10 2020
Hatha Yoga Flow For this intermediate hatha yoga flow style class you will need the following props: Yoga Blanket, Mexican Blanket, Yoga Blocks, and hardwood floor. It is a unique style class inspired by Jenni Rawlings where we place the yoga blanket between our body and the floor and use it to create slide and resistance. Physically, this class will focus on core strength, thoracic mobility, shoulder mobility and leg strength. Life is an unstoppable river that continues to flow. Perfectionists are uncomfortable with the constant flow of change that is ever present in our lives. We struggle to gain a sense of control against the constant change. This is where fantasy comes in again, we imagine that we can arrive at a state of perfectionism. That someday we will be able to keep our kitchens, bathrooms, cars and desks clean once and for all. That we will somehow be able to get ahead and stay ahead. If somehow we just get it right, then things will remain perfect for us from then on. This is where the metaphor of a river is helpful. Our lives never stand still. Our lives are a story that continues to unfold, but that are never finished. Sometimes we go through some boring parts where there is not much going on, sometimes there is a lot of conflict (which could be quite exciting for the reader of our story, but uncomfortable for us) and sometimes we experience periods of resolution. However, the important thing to remember, is that it keeps unfolding, we continually cycle through. Reality is not a state, it is a process, which is in constant flux. One day something seems perfect and the next day, poof it all dissolves. Reflect on holiday dinners, elaborate meals which take so long to prepare. Here it is and now it is gone. Everything is like that. Perfectionists reject impermanence and yearn for the perfect status quo. This view is a set up, because when you achieve these momentary glimpses of perfectionism, reality will not pause to allow you to enjoy it for long. Perfectionism evaporates just as soon as it materializes. The river of life inevitably changes and fades away. This is a process view of perfectionism. When we open to the process not perfectionism, the practice not perfectionism, the progress not perfectionism we will suffer less. The process view of perfectionism allows us to open from one moment of perfection to another. We can see our entire life as an unfolding journey in process with an ever changing blossoming perfection. Resource: Present Perfect Samov Pavel


Winter Solstice Restorative Yoga | Yoga with Melissa 512
Dec 22 2019
Restorative Yoga 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. Props Needed: wall, 2 blocks, a bolster, eye pillow and blankets for this restorative yoga class for winter solstice. 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. Winter solstice is a time to mirror the stillness and quietude of the dormant earth. All of nature is resting and hibernating and inviting us to do the same. This is a time for us to be patient and wait for the slow build towards the brighter days of spring that will come later. Now is the time to rest and conserve our energy. When we turn inwards we can connect with our inner silence, inner wisdom and listen for the blessings and guidance that are available through deep rest. In this restorative yoga class for winter solstice we will surrender to the mystery of the darkness. The darkness all around you will support you in exploring your inner world. In the depth of this long night there is space for your intuition, inner wisdom, and creative potential to be born again. However, it is important that we rest in the frozen silence and stark stillness without rushing on to the next big thing. This is the time to go inside, BEFORE, stepping out into the world again. It is only possible to make the descent into the darkness when you commit to stillness and quiet. Only you will know what that looks like for you. Perhaps it is time in meditation, yoga, quiet contemplation, long walks on the barren paths of the forest, breaks from social media, letting go of social engagements, embracing naps and downtime. However, it is only through deep rest that authentic healing and rejuvenation can be accessed. If this class resonated with you, you may be interested in our Five Element Theory Course on Water Element: Water Element Course Water element invites us inward towards rest. Although it is the most yin of all the elements, it is also highly adaptable. Water can be as deep and still as an ocean, the roaring rapids of a river, a babbling brook, or a meandering river. It is the season of winter, where we wait in the bareness of the season in hibernation. As we grow inward to the most yin, quiet and still time of year we begin to confront issues of safety. If our capacity to discern safety is unreliable we will drain our adrenals and lose our sense of vitality keeping us in a constantly anxious feedback loop. It becomes difficult to sink comfortably into ourselves. Fear in our contemporary culture looks like: Do I have enough? Is my future secure? Am I safe? Can I trust? Fear of failure. Fear of what others think of me. Fear of disappointing others. Fear of not keeping up.


Celebrate Your Unique Perfection | Yin Yoga for Perfectionism | Ywm 511
Dec 19 2019
Celebrate Your Unique Perfection In this one hour yin yoga class we will focus on skeletal bone variation and honour your unique bone structure through the principles of yin as part of our yoga series on Perfectionism. This yin yoga class will focus on the liver and gallbladder meridians with long holds in butterfly, sleeping pigeon using a wall, bananasana and shoelace with a twist. All poses will be interspersed with savasana to feel the flow of qi through your body. You may have perfectionist tendencies if you have excessive concern with details, you are extremely devoted to work and productivity at the expense of leisure, you are excessively conscientious, you are thrifty, you are inflexible and rigid when it comes to morals and ethics, or you are reluctant to delegate tasks or relinquish control. However, as we learned last week, perfectionism is the result of the culture and families we grew up in, so we do not need to be perfectionist about our perfectionism. To a perfectionist, life is often either perfect or imperfect, right or wrong, good or bad, but we are often comparing reality as it exists to some imagined better reality. I think many of us can relate to the tendency of comparing our current experience to some imaginary better experience. This is so common in the world of yoga which has been coopted by the image-rich world of media and social media. Everywhere we turn there are “perfect” women performing “perfect versions of yoga postures that we naturally compare our experience of yoga in general and poses specifically with. It is no wonder that the success of our yoga experience becomes equated with failure and no wonder that we never feel successful. We perceive our reality comparing it against what it is NOT rather than to our present moment experience. On the one hand, you want to accept yourself, but on the other, you are afraid endlessly stuck and never capable of change in your body. One of the reasons why I love yin yoga so much is that it acknowledges something called skeletal variation. Skeletal variation means that each one of us is unique, both in the length and shape of our bones and the way our bones fit in our joints. What does this mean for those of us pining after extreme backbends, forward bends, and hip openers? It means that often our bones are limiting our movement into poses, not our lack of flexibility. I hope that reality check lets you off the hook. Skeletal variation is one way that we can offer ourselves ongoing acceptance, nonjudgmental and non comparison. We can constantly judge ourselves against what is, what should be (in our minds) and what could be, but in reality, we might just have a bone structure that is never going to allow a certain pose to be in our body. Unless you compare your pose to somebody else’s pose, you have no basis for judgement. To conclude that your pose is substandard you have to be comparing your experience of a pose, in this moment in time, to something you deem to be the standard, be all and end all for all time. Skeletal variation allows us to find acceptance. Acceptance that each one of us is different, unique and our own perfect selves. You have to feel from the inside how the posture feels for you. That is why we spend so much time with the principles of yin: choosing the appropriate edge, softening, being still and staying for awhile. Acceptance is witnessing your own unique experience without comparison and acknowledges your experience just as it is. Your experience will be unique and different from anybody else. Celebrate the uniqueness of your experience. It is part of the ordinary perfectionism of all that is. Resource: Present Perfect Samov Pavel


Warrior Poses | Hatha Yoga for Acceptance through Courage | YwM 510
Dec 06 2019
Hatha Yoga This intermediate hatha yoga class will be a lot like last week’s class working with steady and rigorous foundational yoga postures to help prepare your body for warrior poses. These movements help to build greater mobility, flexibility and strength in your body. This is the kind of approach I am going to be taking with the short hatha yoga classes I will be releasing in our membership community in January. The yoga poses in this class will build from the foundation of your feet, leg strength, hip mobility, core strength and back strength. We will spend time in Warrior One, Warrior Two, Warrior Three, Goddess Victory Squat and variations on those poses. You may have perfectionist tendencies if you have excessive concern with details, you are extremely devoted to work and productivity at the expense of leisure, you are excessively conscientious, you are thrifty, you are inflexible and rigid when it comes to morals and ethics, or you are reluctant to delegate tasks or relinquish control. However, as we learned last week, perfectionism is the result of the culture and families we grew up in, so we do not need to be perfectionist about our perfectionism. Perfectionism can lead to anxiety, worry and depression. It creates performance anxiety and leads to procrastination. Perfectionism often will stand in the way of our creativity. Often times our perfectionism is an attempt to gain control or certainty in our lives. The reality is, as many of us have experienced, that our lives are full of the confusing and unexpected. Our lives often frustrate our assumptions and expectations. With perfectionism we crave certainty and yearn for control rather than surrender to the chaos of our lives. In Present Perfect, Pavel Somov says that perfectionism is a hunger for approval, validation, acknowledgment, control and certainty. The good news is that we can feed the hungry ghost of perfectionism with ACCEPTANCE. Pavel Somov suggests accepting reality for what it is in all its imperfect perfection, however he says, this actually takes great COURAGE. The ideal reality exists only in our minds. Our real world experience pales in comparison to the world that we imagine is perfect. For perfectionists the ideal, fictional, and imaginary is always better than the real, factual and existent. Every moment we experience, as theoretically imperfect as it may be, is beyond modification. This very moment we are experiencing is beyond improvement. It is too late to add anything to this moment or to make it better. We can start to notice the ordinary perfection in what is, not in what could be. To which most every perfectionist will say, how is change possible? How will I ever improve upon myself? In Present Perfect, Pavel Somov suggests that we recognize ACCEPTANCE as COURAGE not SURRENDER. When we accept this moment, we are actively engaging in the moment. Accepting the moment as it is requires a great deal of COURAGE rather than an ESCAPIST FLIGHT into FANTASY of what could be or what has been. When we acknowledge what is then there is actually the possibility for improvement as well. It is possible to accept what is AND change. It is not an either or choice. You can accept that in this very moment you are doing the best that you can. Having learned from the experience you can improve in the next moment to the extent that you can. In today’s yoga class we are going to practice a tone of creative progressions and different creative expressions of warrior poses. This will allow us to accept the moment as it is unfolding, perfectly imperfect. We will embrace practice, not perfect, process, not perfect, progress, not perfect and recognize the courage that it takes to open to our e...


Half Moon Balancing Pose | Why Does Perfectionism Develop? | YwM 509
Nov 29 2019
yoga and perfectionism In this intermediate hatha yoga class we will be working with steady and rigorous foundational yoga postures to help prepare your body for half moon balancing pose. These movements which will focus on your feet, legs, hips, shoulders, core strength, neck and balance will help to build greater mobility, flexibility and strength in your body. This is the first of a fourteen class series on perfectionism. In this class we will answer the question, Why does perfectionism develop? Many people who have perfectionist tendencies are conscientious, hardworking and are eager to meet other people’s expectations. Part of holding high standards for yourself means that you feel valuable and indispensable. The downside of perfectionism is that you have to constantly strive to meet everybody’s expectations. Growing up, it is important that we are mirrored. That means that are actions are seen, acknowledged and attended to. If we eat our dinner when we are young we are praised, if we push in our chair, we are acknowledged, if we clear our dishes etc. Perfectionism can often been an adaptation due to a deficit of mirroring. If you grew up in a home with an insecure or narcissistic parent, your job may have been to be a mirror for their hungry ego. As a result, you may have adapted by trying to stand out by being perfect. For me it has been useful to mirror myself, to acknowledge myself and to attend to myself and parent myself as I have grown into adulthood. Today we are going to practice half moon balancing pose since the moon reflects the light of the sun. In this way we can mirror our own internal light as well. The moon reflects the light of the sun. When we practice half moon balancing posture we can connect with our innate capacity for mirroring our own internal light, the preciousness of our human lives, our uniqueness and value, our perfect imperfection. That is the intention behind this class. Resource: Present Perfect Samov Pavel, Ph.D.



Restorative Yoga for Depression | Yoga with Melissa 508
Nov 25 2019
Restorative Yoga for Depression Restorative yoga for depression can be part of an overall support network including your medical doctor, psychiatrist, therapy, and perhaps other complementary medicine such as naturopathic medicine, traditional Chinese medicine and other forms of body work from rolfing, massage to osteopathy. When depression is causing constant sadness for no apparent reason, feelings of worthiness and excessive guilt, dark thoughts, loss of interest and pleasure in your favourite activities, low energy, difficulty sleeping, loss of interest in food, restlessness and difficulty making decisions and focusing, it can be incredibly difficult to see depression as anything other than a problem to escape. When I am connecting with students who are going through health challenges, sometimes I hear from them a longing to get their old life back. The thing is, there is no old life to retrieve. Whatever health challenge you are facing, whether it be depression, or something else, it is leading you to something different. Depression, like many emotional rights of passage is not something to be avoided. Rather it can be a right of passage that leads us through transformation, despite the pain and struggle. When depression is suffocating us, it can be difficult to see it as a vehicle of metamorphosis. Depression, like other inittiations in our lives, ask us to open our eyes, be present to the suffering. Initiatory experiences call us to awaken and challenge us to the depth of our being. The suffering of the initiatory experience strips away the identity, dignity, and comfort that we would not have normally given up. The pain and loss of depression make it difficult to recognize it as an awakening. Part of depressions it trusting the pain and allowing it to break us open. In our membership community, I teach five element phase courses every quarter to some of my more advanced students. I have so much respect for these students. At the beginning of each course we take the time to talk about how the courses are an initiatory journey. Most of my students who go through the courses seriously find the journey painful, however they come through changed, having left something behind and opened to something deeper and more meaningful inside of themselves. There is a wisdom deep in your body that has brought the depression forward as a way to heal. Your body never does anything without a reason, it is always protecting you and looking out for your best interests. From this perspective, depression can be a healthy response to your life. Depression is your body’s healing response to help you get better. Your body is responding in the most appropriate way to support you in your life right now. “Allow your body to do what it already knows how to do.” Bo Forbes With depression it is common to struggle with negative and self-defeating thoughts. Our inner world can be flooded by overwhelming thoughts, sensations and emotions and it is common to be lost in a labyrinth of negativity. Yoga is not going to erase your difficulties, it will illuminate them. When you relax your body, difficult emotions will arise. I teach a style of meditation in our community that brings people deeply into their bodies in a relaxed way. Of course when that happens, our body feels free to bring forward what it has been holding onto for days, maybe weeks, months and even years. One thing that saddens me in our community students who step away from practice because it is too painful for them to meet the challenging emotions that their body is offering up. When we step into these kinds of practices like restorative yoga and meditation, it is important that we listen and honour our body when it speaks. I urge you not to let your mind tell your body what to do. Your mind’s need to override your body’s wisdom and comfor...


Hatha Yoga for Focus and Productivity | Yoga with Melissa 507| Attention Economy Series
Nov 15 2019
Hatha Yoga for Focus In the attention economy we are competing for our own attention because many markets and social media platforms are skilled at capturing our attention, sometimes for upwards of two hours a day. Of course we all want autonomy, mastery and purpose in our lives. Research is conclusive now that the more time we spend on social media, the more we experience anxiety, depression, social isolation, narcissism and the more we lose the ability to self-regulate. In other words, we lose the ability to focus and be productive. The cost of spending more time on social media is a disconnection from our higher aspirations and intentions. This leads to emotional and mental fragility as we have more and more information to process with no way to filter it and less time in the day to reflect on the information that we are taking in. The intent of technology is to consume your time and monetize your attention. Yet, there is a misalignment between our distraction on the time we spend on social media and our deeper purpose in life. Social media platforms to undermine our aspirations so we have to redirect our focus to match our intentions. Whatever we would like to achieve, the attention merchants generally do not have the same goals. We must act individually and collectively to make our attention our own again. When we connect with our own mission and vision, we can cultivate a more coherent, authentic and whole experience of our being.


Yoga Nidra Meditation for Deep Body Relaxation | Yoga with Melissa 506
Nov 08 2019
Yoga Nidra Meditation This full length Yoga Nidra Meditation for Deep Body Relaxation will help you let go of anxiety and stress to experience a deep inner peace and calm. Yoga nidra is a guided meditation that you do lying down that leads you into a deeply relaxing conscious sleep. This guided meditation is part of our attention economy series. With so much information coming from digital content, online spaces, social media and time on computers it is easy for us to become disconnected from our bodies. Our experiences are largely cerebral. Because we are always on, always trying to improve ourselves we become disconnected from our internal cues, cues like hunger. We experience lack of sleep, we forget we are hungry. What we are actually hungry for is deep embodiment. There will be no close out today so that you can stay deeply in your embodied experience. This guided meditation will end with 5 minutes of silence for those students who like these meditations to fall asleep to at night. If you would like my 7 days of yoga for sleep my best yoga, ayurveda, self massage and breath practices to fall asleep go to: melissawest.com/sleep put your email in and we will deliver that right to your inbox. 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 take it to bed with you so you can call right asleep. Yoga Nidra for Anxiety Audio Download 30 mins Yoga Nidra Audio Downloads (26 available as of today) Become a Member Today: Click Here  




Full Body Yin Yoga | How to Deal with the Lie of Immediacy in the Attention Economy | YwM 504
Oct 25 2019
Full Body Yin Yoga In the attention economy not only is there an overwhelming amount of information, but we are constantly bombarded with the most current information. There is a sense of continual immediacy as the contemporary media accelerates the circulation of information. Short videos and video editing are designed to capture your decreased attention spans and give us a false sense that everything is available immediately. It is not unusual to see a week's worth of meal planning in an eight minute video on YouTube video, or renovating an entire house in a week in a 20 minute video, or changing an entire wardrobe in under ten minutes. Amazon now offers same day delivery in many major city centers. As I scroll through Instagram I can see hundreds of time lapsed yoga practices condensed down to one minute. All of this gives us the illusion of immediacy. One thing that my meditation teacher continually says is that meditation (and what we are doing here to in yoga) is a slow and developmental process. We are given the illusion of quick transformations, but the practices of yoga and meditation take time. When we practice yin yoga we are asked to let go of the instant access to poses and stay for awhile in the pose. In fact there are no poses to achieve, the practice is much more about the internal felt sense of the practice than the external aesthetic look of the poses. With yin yoga, we are asked to take residence in our body. When we let go of the immediacy of the attention economy we are asked to stop trying to turn yoga into a transaction where you have instant access to everything and anything and instead become curious about the process as it unfolds. Letting go of the transactional exchange where you determine the value based on how much you can get and how fast you can get the desired results, you instead open to what your body may reveal to you over time. With yin yoga, we soften the control of trying to be somewhere else and always trying to gain access to the next best thing. Instead we open to just being here and experiencing the sensations in our body as they are arising now. It is an open, relaxed, curious exploration. One that is willing to be curious about the shadow side of instant access.




Yin Yoga Full Class | Yin is a Method that Helps with Scarcity of Attention | Yoga with Melissa 502
Oct 11 2019
Yin Yoga The premise of the attention economy is that a wealth of information creates a scarcity of attention. We live in a world of noise with more and more marketing, social media, emails, books, advertising, netflix series and all these things compete for our distracted attention. We have YouTube, facebook, instagram and netflix to hold our attention. Every sixty second on YouTube there are 300 new videos uploaded. Instagram users posted 14 billion heart emojis in 2018. There are over 3 million likes on facebook a minute. Netflix users are watching 165 million hours a day. We are told that we have less attention than a goldfish. Our attention span has gone down from 12 seconds in 2002 to 8.5 seconds 2013. However, we are training in a system that is developing our attention and our capacity to stay. When we practice yin yoga we choose to place our attention in our body and on our breath for five minutes at a time. We choose to stay for awhile. In addition to that, in this world of coming and going, pursuing, profit and loss, our success and value is dependent on others liking us. Within the philosophies of Tibetan Buddhism in which I study we believe that each person is born inherently complete and enough. We are born capable of being attentive. However, somewhere along the line, we are conditioned out of this inherent knowledge. It is a vicious cycle that stresses out our minds, our bodies and causes us to spend our precious time in pursuit of external circumstances that will not make us happy. When we practice yin yoga, we follow the principles of yin to return to our own basic goodness and our own inherent attention. When we choose an appropriate edge, we recognize that we, as much as anybody else deserve our own non abandoning attention. And so we pay attention to how our poses feel physically, mentally, emotionally, energetically and spiritually. Sometimes that may mean going a little more deeply into the pose and sometimes that may mean backing off from the pose. If we are constantly pushing ourselves too much that will cause us to feel broken, depleted and not good enough. If we offer ourselves too much comfort we will become complacent and fragile. When we attend to our pose with just the right edge we will find the balance between comfort and challenge. In the attention economy technologies are designed to increase arousal states so that you continue to pay attention and when you are not paying attention you will fear missing out. In yin yoga we can be with that edge knowing that we do not need to perform or achieve or be witnessed accomplishing, simply being who we are in the moment does not let others down. Practicing stillness allows us to take a step away from those knee jerk reactions that we may have been conditioned to respond to with our phones and social media and so we let go of fidgeting, of needing to constantly do something, of needing to intensify the experience and needing to escape thought, emotions, sensations, energy. Instead we soften and are still. Finally we stay for awhile. In yin yoga we get to practice being with our discomfort five minutes at a time. We believe that we can somehow escape stress, anxiety, gain and loss if only we could get from here to there, if only we could become something else, if only we had. When we gather our attention on one yin yoga pose, five minutes at a time, we open to our capacity to offer ourselves non abandoning attention and our happiness becomes a function of our beingness.


Restorative Yoga for Intuition | Are You Making This Mistake with Wearable Tech? | YwM 501
Oct 04 2019
Restorative Yoga for Intuition One of the things that has captured our attention in the attention economy is wearable tech. Wearable tech can collect incredible amounts of data from our activity to our rest. Things from the number of steps that we walk, our stress, our weight, the number of calories we consume, the amount of sleep we are getting, the quality of our sleep and our sun exposure to name a few. Wearable tech can also compare our fitness ability to other people of the same age and gender. When our attention is focused on what our wearable tech is telling us, we hand over our internal authority to the wearable tech. We believe that our wearable tech knows more about our own experience than we do. We allow the wearable tech to become the authority of our experience rather than trusting our own experience. Instead of checking in with how we feel when we wake up in the morning, we disconnect from our felt sense and look at our wearable tech to see how many hours we slept and how well we slept according to this external source and trust the data that it is collecting. When we are on a walk we may disregard the cues of our body in order to meet our goal of 10K steps, regardless of how tired we are, where we are in our menstrual cycle or how well we are feeling that day. Wearable tech makes us poor interoceptors. It disconnects our awareness from the internal cues of our body. We may override our own cues for hunger, thirst and fatigue in order to follow the cues of our wearable tech. Yoga helps us to develop better interoception, internal awareness and intuition. As rest in long restorative yoga poses as we are today, we can tune into our body´s sensations and needs. Attending to our internal landscape allows us to be deeply rooted in our own embodied experience. This is an act of self love that helps us to develop our capacity to be empathetic. This empathy allows us to foster a profound sense of belonging in community and coherence in our environments.



Beginner Hatha Yoga | How to do Yoga with Tim | Celebrating 500 Episodes and 10 Years on YouTube YwM 500
Sep 27 2019
Episode 500 To celebrate 10 years and 500 episodes on YouTube, Melissa goes behind the camera and Tim gets on the mat to welcome beginners and those with beginner's mind to try yoga. If Tim can do yoga, anybody can do yoga with this 30 minute at home yoga video. You will be laughing your way through this fun filled class. This class was filmed in beautiful British Columbia on Vancouver Island, on Beaver Lake where the Canadian rowing team practices their rowing. Tim will start you out in this class with lying down to release the stress and tension from your day. The warm up postures in this yoga class include hamstring and hip releases. Tim´s go to pose in this class is child´s pose, however he does offer a modification of knee to chest pose for people with knee issues and tight ankles and feet. Downward facing dog will help you stretch out your back and hamstrings. Lunge pose will open up the fronts of your hips. When we come to standing we practice tree pose for balance. Wide legged standing forward fold helps to lengthen your hamstrings while calming your mind and nervous system. Sphinx pose is our backbend to help improve posture and build bone density in your upper back. A reclined twist helps to release tension, improve digestion and release tension along your spine. We finish this beginner yoga class with savasana or corpse pose for relaxation. Tim even has chosen a poem for you to enjoy in savasana. Thank you so much to all of you who have supported us over the last ten years. We know that each one of the 50K subscribers represents a real person doing yoga on their yoga mat. We appreciate your dedication to the teachings that we offer here. We are so excited that this is what we get to do: live on Vancouver Island and film yoga for you every week. We look forward to sharing the teachings of yoga with you for many years to come.




Yin Yang Yoga | Yin Yang Theory | Attention Economy Series | Yoga with Melissa 497
Aug 30 2019
Yin Yang Yoga In the attention economy brands and individuals, that is living and breathing human beings compete for continual growth of likes and followers on different platforms from YouTube to podcasts on ITunes, Facebook, Instagram to Snapchat. Our self worth is tied to the number of followers and likes we have. Each of us, whether we are an individual human being or a company is vying for the same amount of limited attention. Each of us has the same opportunity to connect with anyone, anywhere. There is this myth that we can all experience continual growth of popularity, likability, and social capital. However the truth is, the idea of continual, never-ending growth is a lie. We know this from our experience of yin yoga, theories of yin and yang and Taoism. The sun comes up in the morning, but it does not stay up at that highest point in the sky forever. Just past noon it begins its descent into afternoon and in the evening it becomes dark again and we (hopefully rest). The tide comes in and then it goes out. The moon waxes and then it wanes. Our lives and experience of the world we live in are in constant flux. In this yin yang yoga class we will explore the constantly changing qualities of yin and yang. Yin is constantly changing into yang and yang is constantly changing into yin. This may be more yin for a time and then more yang for a time in relationship to something else. While yin qualities are quiet, receptive, tolerant, reflective passive, non manipulative, and still. Yang qualities are manipulative, directing, improving, achieving, controlling, and becoming. Neither is better than the other, both are essential for balance and harmony. When we practice yin yoga we develop receptivity and reflection. We allow the practice to be and we do not try to control the practice. The experience will unfold as it will. I love how Yin Yoga teacher Josh Summers describes it as asking our inner control freak to take a break. When we practice yin yoga we may experience relaxation, or we may experience what I call a filling of the well, nourishment and a gathering of our qi. You may come away from your yin yoga practice feeling more energized. On the other hand, when you practice a more yang style of yoga, appropriately, this can lead to a yin experience of calm, stillness and quietude. A yang output can potentially be transformed into a yin experience. Resource: Yin vs. Yang Meditation Episode 9 Everyday Sublime - LINK The Attention Economy is Dying What is Next: LINK




Restorative Yoga for Busyness | Attention Economy Series | Yoga with Melissa 495
Aug 06 2019
Restorative Yoga Over the last few weeks, we have been focusing on the attention economy and how this affects our physical, mental, emotional, energetic and spiritual bodies.The idea that the explosion of information available to us has led to a battle for our attention. Advertisers fight for our attention with distracting and over the top content, social media goes to extremes with both uplifting and depressing content that keeps you psychologically engaged and every marketer out there is trying to convince you that their product or service will solve your problem, problems that you might not have even known existed. In short, the demands of others are dominating our lives. The attention economy means that our lives are often guided from the outside in, rather than the inside out. It generates a frenetic pace and busy-ness that leads to a disconnection and estrangement from ourselves. The Chinese character for busy-ness translates as heart killing. When we our attention is turned outwards toward the agenda of the consumer culture, we lose touch with a deeper connection with ourselves. Practices like restorative yoga, allow us to slow down and restore our trust in our bodies. They allow us to open up to our experience, to show up for ourselves fully and listen to our bodies. Restorative yoga allows us to meet ourselves where we are and how we are. With the props and the support of the ground, we can create a cocoon around our embodied self. It is impossible to self-regulate from the attention economy if we are constantly placing our attention on somebody else’s agenda. Restorative yoga allows us to open the doorway inwards to nourishment and inspiration that comes deep from within. The direction of the attention economy is to do too much while receiving very little physical and emotional nourishment. This is the heart killing of busy-ness that the Chinese character speaks of. Restorative yoga gives us the chance to stop running, pushing and over achieving. Time to stop overspending our reserves. When we slow down in this way, we connect with the inner confidence that we can indeed slow down even more.


Taking a Break from YouTube | August 2019 Yoga with Melissa
Jul 30 2019
Taking a Break This video is going to explain a little bit more about the break that Tim and I are going to be taking from YouTube as well as what to expect in August of 2019. The launch of short 10 minute breathing videos on the Yoga with Melissa channel have been incredibly successful and transformational, both in my life and yours. I want to talk a little bit about how this has impacted myself and my breathing buddy over the last month and say a little bit about the plan with these short breathing videos. In July we also started the Attention Economy series which are yoga classes for overwhelm and anxiety in the attention economy. Your response to these classes have also been incredibly positive. Thank you, I am so glad you are enjoying them so far. I feel completely in my element in cultural studies and communications here and it feels so good to bring my expertise here to the yoga classroom. Our members will be focusing on the five koshas and a beautiful series of videos that I filmed in the summer on a dock a number of years ago now. The five koshas are kind of like nesting Russian dolls, rather they are not separate, but interconnected. The outermost layer is the anomaya kosha or body of food, our physical body. Surrounding the physical sheath, interpenetrating it, transcending it are the three layers of the subtle body: Pranamaya Kosha (the vital energy sheath), manamaya kosha (mental sheath) and the vijnana kosha (or vital energy sheath). Deeper than all of these is the ananda maya kosha - the bliss sheath. This is our deepest Self, our True Nature, our Buddha Nature. This month, if you would still like to explore something similar to the koshas but are not a member, you can do the Listening with Your Whole Body Series in August. It is a 7 class series with classes on listening with your breath, listening with your body, listening with your emotions, listening with your mind, listening with your spirit, listening to the life connections and then a review of the series Membership: Click Here Listening with Your Whole Body Series Breathing Videos  


Yoga for Unwavering Focus in the Attention Economy | Yoga with Melissa 494
Jul 26 2019
Hatha Yoga This hatha yoga class with balancing flows and probably more joy than you realized was possible with yoga blocks is going to be the most fun you had all week, plus it will help develop unwavering focus. The yoga sequences will develop strength in your glute meds and glute max. This hatha yoga class is chocked full of stability and mobility movements for your shoulders and hips using the yoga block. I have to give props to Jenni Rawlings @jenni_rawlings (on instagram) for her inspiration with the blocks, she loves to refer to her passion for block work as evil block work. Also my friend Laura Goellner from Laura G. Yoga and @lauragyoga on instagram for the amazing half moon balancing sequence. Check out Karen Copeland (a fellow Canadian, YAY!) @pilatesplaceyyc (on instagram), because she majorly inspired my cat pose variations this week. Check our the amazing @caitlincasella Caitlin Casella on instagram for lots of great ideas too. I kind of ran out of room in this class to integrate some of the ideas of hers that I was going to use, but I still want to shout her out. In this class I give a one minute dharma talk at the beginning about information overload in the attention economy and the premise that this causes our attention to diminish. We live in a time that you can access any piece of information and contact anyone you like. We have instantaneous information and connection. When we live in an information abundant society we are trained for attention scarcity. However, I would like to challenge that premise today. Many of us have been practicing yoga and meditation for decades. We may be trained for scarcity and poverty of attention in the attention economy with excess information, but the converse is true, when we practice yoga and meditation we are have continually been trained in developing our capacity for awareness, interoception, and to stay for awhile, to have deliberate absorption and immersion in a sustained activity for a prolonged period of time. In this yoga class we will continue to develop our capacity for awareness in an economy that suffers from lack of attention. We will do this by focusing on our breath in long holds and balancing postures. As practitioners of yoga and meditation, we have an abundance of awareness, focus and concentration from our practice of yoga and meditation and the dominant thinking in the attention economy is just another way that we are fed the deceit of scarcity and poverty in the age of information overwhelm.





Intention Setting In Attention Economy | Yin Yoga for Gallbladder Meridian | YwM 493
Jul 19 2019
Yin Yoga This Yin Yoga Class from the Attention Economy Series focuses on Intention and our Human Goals vs. the goals that technology and the social media platforms have for us. Intention setting in yin yoga aligns well with your gallbladder meridian which runs along your side body. Your gallbladder is responsible for decision making, judgment and courage. Your gallbladder is seen as a pivot organ and helps you with new beginnings and new stages in your life. It is about taking appropriate action based on the circumstances of your life. It may seem that the technology we use from our laptops to smartphones to the social media platforms and software on them have come into our lives to fulfill all of our needs and desires. After all they are allowing us to connect right now. Maybe you are watching this yoga class on a tv, or on a laptop or a smartphone. This technology is allowing me to communicate a message and teachings to you. All of that is incredibly positive. However, the premise of the attention economy is that we question, what are technology’s goals for you? Do they align with your human goals of spending more time with friends and family, of having closer relationships, of bettering your physical and emotional health, of having more energy and transforming your spiritual life? Or, if we are honest are the goals of technology and technology platforms simply engagement goals. In other words, asking us to maintain as much time as possible with their product. Are they simply designed to get us to keep clicking, tapping and scrolling? And if so, are those goals in alignment with our human goals of better relationships, improving our mental, emotional and physical health, more energy and transforming our spiritual life? The yin yoga poses in this class will focus on your side body and hips with some of my most favourite yin yoga poses including bananasana, pigeon pose, shoelace pose with a side bend, figure four with a twist. We focus on the principles of yin and modifications are given especially for knee issues but also for SI joint issues in this class. Resource: Stand Out of Our Light: Freedom and Resistance in the Attention Economy by James Williams  


Breathing Exercise for Anxiety | Lower Belly Breathing Part 2
Jul 16 2019
Lower Belly Breathing Part 2 This breathing exercise for your lower belly to relieve anxiety will be preceded by a short yoga pose to release your psoas. We will check in and notice how a yoga pose helps us to open up our lower belly. The first breathing exercise continues our exploration of lower belly breathing over the next several weeks. This breathing is wonderful for relieving anxiety, it creates space away from thought so it is fantastic for reducing that racing monkey mind, it will reduce stress, calm you down so you can sleep, it will aid in your digestion, reduce your hormone cortisol in your body, lower your heart rate and blood pressure and slow your breathing rate so that you will expend less energy and have more energy. We are going to do this breath lying down on our backs with our knees bent and feet flat on the floor. This will allow you to relax your belly for more ease of breath. I am going to recommend that you do this breath practice everyday for the 10 minutes that we will practice it together. Keep practicing with your friend and do this video with your breathing exercise friend until the part 3 comes out. Be sure to subscribe and press the bell so that you get the next video. Practice together and share with them what you notice about doing this breath practice. If you are a member, we are having a supportive forum with lively discussion about our breath practices in our membership community.   https://www.melissawest.com/membership/ Members Practice These Videos to Release Your Psoas this Week: Member Foam Roller Psoas Release


Distraction Detox: Information Pollution in the Attention Economy | Yoga with Melissa 492
Jul 12 2019
Distraction Detox This is a hatha yoga class that focuses on balancing postures and moving with breath to cultivate focus in our attention economy. Yoga has become a spectacle in the attention economy, where many yogis have joined in the endless algorhythm of getting you to look at them. Social networks need to keep us scrolling and clicking to collect revenue, so they show you everything they think will grab your attention. This is how the endless flow of rewarding stimulus keeps you coming back. I think we can all agree that our that our attention has become increasingly fragmented even in the ̈spiritual ̈ world of yoga which have roots in discovering our True Nature not getting the best yoga selfie. When information is rich and options are endless many yoga channels and content creators are seeking to capture your attention in new, outlandish and misguided ways. Today we are stepping away from the distractions and focusing on a yoga practice that is meaningful for you. It is a hatha yoga practice that will help you find focus and balance in a world that is constantly vying for your attention. This class includes a lot of variations on classic hatha yoga poses to keep you focused: bridge pose variations, cat pose variations, gate pose variations, downward facing dog variations, Warrior one, Warrior two and Warrior three variations, and chair pose variations before I read you a poem about coming to your center. Enjoy the class and let me know what you think. Namaste, Melissa  


Breathing Exercise for Anxiety | Lower Belly Breathing Part 1
Jul 09 2019
Lower Belly Breathing This is the first of many breathing exercise practices that we are going to do together here on Yoga with Melissa. The first breathing exercise that we are going to explore over the next several weeks is lower belly breathing. This breathing is wonderful for relieving anxiety, it creates space away from thought so it is fantastic for reducing that racing monkey mind, it will reduce stress, calm you down so you can sleep, it will aid in your digestion, reduce your hormone cortisol in your body, lower your heart rate and blood pressure and slow your breathing rate so that you will expend less energy and have more energy. We are going to do this breath lying down on our backs with our knees bent and feet flat on the floor. This will allow you to relax your belly for more ease of breath. I am going to recommend that you do this breath practice everyday for the 10 minutes that we will practice it together. Find one friend that you can do this video with for the next week until part 2 comes out. Be sure to subscribe and press the bell so that you get the next video. Practice together and share with them what you notice about doing this breath practice. If you are a member, I am going to set up a section in our community that we can discuss the effects of our breath practice each day. Members Practice These Videos to Release Your Lower Belly this Week: Slo Mo Ball Lower Belly Release Members Click Here Give yourself a thumbs up for a commitment to breath practice since one of the benefits is lowering the stress hormone cortisol in your body. If you feel more calm, put I feel more calm in the comments. If you have any questions, leave them below and I can answer them in future videos.




The Future of our Yoga with Melissa YouTube Channel
Jul 04 2019
The Future This video is about the direction and vision of the Yoga with Melissa channel as we move into our 10 year anniversary on YouTube as well as the specifics for July 2019. Don’t worry I’m still going to teach you yin yoga, restorative yoga, yin yang yoga and yoga nidra and sleep yoga. I am still going to teach yoga that you can do and yoga that is meaningful to your whole being, not just physical exercise, but something that is going to touch your mind, your emotional body, your energy body and your spiritual being. I will be finishing the Yoga for Highly Sensitive People Series with a Yin Yang Yoga for the Heart Protector and Tripple Warmer Meridians. I know you have all loved that series, but I feel for now it is complete. Of course, because this is video, you can go back and to any of those classes at any time and I encourage you to do that. September of 2019 marks my ten year anniversary on YouTube. As I approach the ten year anniversary of Yoga with Melissa on YouTube I have taken some time to pause and reflect on where I have been and where I am going. I have always had a vision to teach real yoga for real people. That is yoga that people can do. Yoga that is meaningful beyond the exhibitionist shapes that might make a good Instagram photo. I want us to be healthy physically so that we are also whole mentally, emotionally, energetically and spiritually. I want to continue to do that for decades to come. A lot of things about the way yoga is presented on YouTube and through social channels from Facebook to Instagram has greatly disheartened me in the last decade. To me, yoga is a deeply personal and interpersonal practice that cares for the human spirit, the planet and the well-being and happiness of all beings. The way yoga often gets performed to build one’s own sense of pride and vanity discourages me. In addition the content-treadmill of YouTube that bullies content creators into keeping up or being left behind has also left me exhausted and burned out. I say this to let you know that some things will be changing on Yoga with Melissa over the next few months as we enter our second decade on YouTube. We will be doing less and we will be doing more. Let’s start with the less. I am going to be taking planned time off. You may have noticed that I have taken a couple weeks off over the last month. Some of that was planned and some of that was not. The unplanned time was because of exhaustion that leads to illness. The planned time was because I believe no human being can keep going inexhaustibly and should not have to. So, I will be taking at least two weeks off in the summer, in the autumn at thanksgiving, in the winter at Christmas and in the spring. There will be no pre-recorded content, it will just be time off with no videos. Tim and I are a solo partnership. Together we do all of the content planning, filming, editing, marketing and social media to keep this channel going. It is a lot of work for two people. Taking time off, is how I envision our relationship being sustainable in the next decade. This will give us time to recharge our batteries and be better human beings and also give us time to simply be as a married couple. Now for the more. I am deeply committed to offering you meaningful yoga for your whole being: physically, mentally, emotionally, energetically and spiritually. I am going to be adding a second short video to this channel each week focused on breath or pranayama. My intention with these videos is to move through various breath practices in a deep and focused way so that it is not just information but a practice that we can engage in together here. We will focus on breath for sleep,


Yoga Nidra for HSP and Overwhelm | Yoga with Melissa 490
Jun 21 2019
Yoga Nidra for HSP Yoga nidra or sleep yoga offers you guided verbal instructions will lead you to a state of consciousness that are somewhere between waking, dreaming and sleeping. It is a guided meditation that takes you to a place of relaxed, spacious awareness. You will be guided into a state of effortless non-doing that is beneficial for highly sensitive people. Through your experience of yoga nidra you will enter into a conscious sleep where your mind slows down and your thoughts move further and further away from you. Elaine Aaron, research psychologist and foremost expert on highly sensitive people talks about the importance of rest in the form of transcendence for highly sensitive people. In other words rest that allows us to rise above it all in the form of meditation or contemplation. This is a kind of meditative rest that allows highly sensitive people to remove themselves from ordinary thinking into the pure consciousness of pure being. Elaine Aaron says it will give us a bigger and fresher perspective of life when we return. I feel that this prescription of meditative rest and transcendence is the perfect description of yoga nidra. A way of resting within the pure awareness that exists within our waking, dreaming, deep sleep beyond all imagery and pure consciousness that is our Awareness of our True Self. Each of the different states whether waking, dreaming, sleep or the pure consciousness of awareness offers our mind a different quality. Sometimes deep rest, sometimes a feeling of security, sometimes downtime for unwinding and allowing our minds to float and sometimes access to our deep inner resources. In order to practice yoga nidra you want to be as comfortable as possible. You can practice it on a yoga mat, but you could also practice it in bed, on the couch or in a chair. You are going to be here for 20 minutes, so it is a good idea to have some padding underneath you and a blanket over top of you in case you get cool. You might want to have a pillow under your head so that your chin is slightly lower than your forehead. This will allow you to access your parasympathetic nervous system - your rest and digest. Using and eye pillow or covering your eyes will allow you to release over stimulation.


Yoga for Highly Sensitive People Overstimulation | Yin Yoga for Urinary Bladder Meridian | 489
Jun 07 2019
Yin Yoga This yin yoga class will help to support highly sensitive people with overstimulation through the urinary bladder meridian line with lots of yin yoga poses for the urinary bladder meridian line. These are yin yoga poses that focus on the hamstrings. Because of all the straight legged forward folds, this class is generally not appropriate for those with back problems, herniated discs or sciatica although modifications will be given. Our bladder meridian runs from the inside corners of our eyes, over the top of our head, along either side of our spine, along the backs of our legs, and ends at the outside of the baby toe. It is the longest and most complex meridian line in our body. Our bladder meridian channel is related to the autonomic nervous system because it runs along the back of the body with two parallel branches flowing along either side of the spine. The four branches of the bladder meridian influence our sympathetic and parasympathetic nervous system. Because the highly sensitive person is prone to overstimulation it is not unusual for our sympathetic nervous system to be overly-activated, putting us in a continual state of fight or flight. In this class we will be stimulating the bladder meridian line to connect with the restful, restorative parasympathetic nervous system. In today´s yin yoga class we will create an abundant balance in our internal bank so that we have a large cushiony reserve from which to lean into when our delicate nervous system gets overstimulated. When we have energy stored away, in reserve it will help us to meet life: the sounds, the sights, the smells with greater ease. 7 days of yoga to relieve anxiety Elaine Aron Ph.D. Clinical Researcher and Psychologist of the Highly Sensitive Person : Link





Yoga for Highly Sensitive People | Overstimulation | Yin Yoga Small Intestine Meridian | YwM 487
May 24 2019
Yin Yoga Do you find you get overstimulated in large crowds, noisy environments or if you have too much to do and not enough time to do it in? You may be a HSP and if so this YIN yoga class for HSP and the small intestine meridian is going to be medicine for your deepest Self. If you are new here, this class is the second class in part of a series, so if you haven’t done the first class then go to the first class now: This yin yoga class will focus on the small intestine meridian to help with the overstimulation that highly sensitive people experience. We will also explore the ways that the four principles of yin yoga: finding your appropriate edge, being still, softening and staying in the poses for five minutes in this class can help you to stimulate the small intestine meridian and deal with the overstimulation that is part of the highly sensitive person’s day to day experience. The small intestine is about sorting the pure from the impure. This is not only about taking the best nutrients from our food and moving along the waste, but also digesting the best of the mental, emotional and energetic of our lives and letting go of the rest. Because highly sensitive people process more and more deeply, making sure that the small intestine meridian system is balanced can help support the overstimulation that they experience. Physically this class will stimulate the upper back and shoulders. I want to acknowledge the depth of awareness that you offer as a highly sensitive person. You process your worlds more thoroughly than 80% of the population. You pick up on small things that others may not notice. These details give you insight. They make you the compassionate and tenderhearted person that you are. 7 days of yoga to relieve anxiety Elaine Aron Ph.D. Clinical Researcher and Psychologist of the Highly Sensitive Person Click Here


No review available yet...