My Vinyasa Practice 

20hr Karma classes 

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#1 Yin 

Welcome I am so glad you you’re all here today, My name is Liseanne and I will be guiding you through this 60min yin yoga class. Please remember this practice is for you, and you all chose to be here today, if something doesn’t feel right in your body, please raise your hand for a modification, I will do my best to intuitively help. If you don’t want any assists, essential oils or recommendations today please let me know. Todays class is focusing on opening your heart and softening the mind. 

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Let's begin in Child's Pose, gently resting your forehead on the mat, arms extended in front of you or relaxed by your sides. Take a few deep breaths here, allowing your body to settle and your mind to become present. Lets start with our ujjai breath If that works in your body today. Gently breath in through the nose, slight constriction and the back of the throat and exhale through the nose. Try to even out each breath. 

 

As we transition, slowly come up to all fours into Tabletop position. Inhale, arch your back into Cow Pose, lifting your chest and tailbone towards the ceiling. Exhale, round your spine into Cat Pose, tucking your chin to your chest. Repeat this flow a few times, syncing your breath with movement to warm up your spine.

 

From Tabletop, extend your right leg back and lift it slightly off the mat for a gentle variation of Bird Dog pose. Keep your hips square and engage your core. Take a few breaths here, feeling the stretch in your hip flexor and chest. Then, gently release and switch to the other side. Lift the left leg off the floor, square the hips, exhale to encourage core engagement. Return to table top position. 

 

Now, let's move into Sphinx Pose. Lie on your stomach, elbows under your shoulders, forearms parallel to each other. Press into your forearms, lift your chest, and roll your shoulders back, opening your heart towards the front of the room. Breathe deeply, feeling the stretch in your chest and abdomen.

 

Transitioning into Cobra Pose, press into your hands, lift your chest, and straighten your arms, keeping your elbows close to your body. Lengthen through the crown of your head and draw your shoulder blades down and back. Feel the opening across your chest and the gentle stretch in your spine.

 

Gently move back into childspose, rock the forehead back and forth on the ground. Link your breath to the rocking, inhaling and exhaling. Allow your body to soften and release. 

Slowly we will come to lying on our backs. Take a few breaths to get there. 

 

 We are going to move into supported Bridge Pose. Lie on your back, bend your knees, and place your feet hip-width apart, heels close to your glutes. Press into your feet and lift your hips towards the ceiling, place your block under your sacrum, if the block is to hard you can modify with a bolster or rolled up blanket.  Let your arms rest beside you. Breathe deeply, feeling the expansion across your chest and the strength in your legs. Breath here. If thoughts draw in or ideas of today or tomorrow, keeping bringing your awareness back to the breath. 

Gently press into your feet and lift your hips removing the block. Slowly come back down feet resting on the ground. 

Let the knees rock side to side. 

 

Let the body rest out long into Savasana, allowing your body to fully relax and integrate the benefits of your practice. When you're ready, gently come back to a seated position with a grateful heart. Thank you for sharing your practice with me today. 

From my heart to yours Namaste. 

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#2 Vinyasa 

Welcome I am so glad you you’re all here today, My name is Liseanne and I will be guiding you through this 60min vinyasa yoga class. Please remember this practice is for you, if something doesn’t feel right in your body, please raise your hand for a modification, I will do my best to intuitively help. If you don’t want any assists, essential oils or recommendations today please let me know. Todays class is focusing on twisting, unravelling any stress and tension in the spine, and mind.  Please have 2 blocks for class. 

 

Remember to synchronize each movement with your breath, and listen to your body throughout the practice. Enjoy your yoga session

 Begin in Savasana (Corpse Pose) to center yourself and connect with your breath.

Supine twist to both directions, allowing the spine to gently twist and release tension.

Dynamic bridge pose to warm up the spine and open the chest.

Cat-Cow to further warm up the spine and connect with your breath.

Thread the needle to both sides, stretching the shoulders and opening the chest.

Cat-Cow to continue warming up the spine.

Forward fold to stretch the hamstrings and lengthen the spine.

Tadasana (Mountain Pose) to ground and prepare for Sun Salutation A.

 

**Sun Salutation A:**

 Mountain Pose (Tadasana)

 Forward Fold (Uttanasana)

 Halfway Lift (Ardha Uttanasana)

Plank Pose - modification knees on the mat

Chaturanga Dandasana (Four-Limbed Staff Pose)

 Upward-Facing Dog (Urdhva Mukha Svanasana)- modification cobra

 Downward-Facing Dog (Adho Mukha Svanasana)

 Step or jump to the top of the mat, Halfway Lift

 Forward Fold

 Tadasana

Step back Low lunge, lift right hand to the sky, twist on the right side, to open the hips and stretch the spine. 

Low lunge, holding the posture to deepen the stretch.

Vinyasa flow to move with breath, incorporating plank, chaturanga, upward dog, and downward dog.

Low lunge twist on the left side. Left hand back down to Frame the front foot with the right hand.

Low lunge.

Vinyasa flow

 Warrior 1 on the right side, grounding through the feet and reaching the arms up.

Let the hands come down to blocks or the earth straighten the front leg and fold the body over the front thigh- Pyramid pose to stretch the hamstrings and lengthen the spine.

Half way lift, Pyramid pose twist, twisting towards the front leg to deepen the stretch. Right arm reaches toward the sky. 

Step back to flow 

 - Step the Left foot forward, ground through the feet and rise. 

 Warrior 1 on the left side.

Let the hands come down to blocks or the earth straighten the front leg and fold the body over the front thigh- Pyramid pose

 Half way lift, Pyramid pose twist, lift the left hand to the sky. Reach the hand to Frame the front foot step forward

 Forward fold.

Halfway lift.

Fold

. Tadasana.

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 Vinyasa flow to move with breath, incorporating plank, chaturanga, upward dog, and downward dog.

Warrior 1 on the right side.Take hands to heart centre

Lean into the front leg, gently lift the back leg, fly into

Warrior 3 , strengthen the legs and core, and improve balance. Gentle land both feet at the top of the mat

 Tadasana to ground and prepare for the other side.

Vinyasa flow. Step forward with the left leg

Warrior 1 on the left side, gentle shift the weight into the front foot hands at heart, fly the back leg.

Warrior 3. Gently land the feet together at the top of the mat. 

Tadasana. - 6 breaths here, find a gazing point or a driest 

 

Gentle take the feet wide toes turn out and squat 

 Malasana (Yogi Squat) to open the hips and stretch the lower body.

If Crow is in your practice please take it now, or continue in malasana. 

 Crow Pose to challenge balance and strength.

 Malasana. Turn the toes forward, reach the arms forward let the hips gently land on the mat in to Boat Pose, used to strengthen the core.

Big exhale to Lay down and transition into Supported Bridge Pose to gently open the chest and release tension. Bend at the knees take the feet hip distance apart, lift the hips and place a bolster or block under the sacrum. 10 breaths here, lengthening the exhale. 

Take what ever you need for final savasana. 

to relax and integrate the practice.

15min pass in quiet savasana 

Gentle start to wiggle the fingers and toes, roll to one side of the body and gently return to seated. 

Take a big inhale and exhale. 

Thank you so much for sharing your practice with me today. My heart to yours Namaste

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#3 Restorative 

Welcome I am so glad you you’re all here today, My name is Liseanne and I will be guiding you through this 60min restorative yoga class. Please remember this practice is for you, if something doesn’t feel right in your body, please raise your hand for a modification, I will do my best to intuitively help. If you don’t want any assists, essential oils or recommendations today please let me know. Todays class is focusing on balancing the mind, finding stillness and softness within the postures and body. Expect long holds, and deep relaxation. If anything comes up for you I am here to support you, just let me know. 

 

Start by finding a comfortable seated position on your mat. Take a few deep breaths, inhaling through the nose and exhaling through the mouth, to center yourself.

 Transition into Butterfly Pose (Baddha Konasana) by bringing the soles of your feet together and allowing your knees to drop out to the sides. Use props like blankets or blocks under your knees for support if needed. Sit up tall, lengthening through the spine, and gently fold forward from the hips. You can rest your forehead on a bolster or block for support. Stay here for 10 minutes, deep breaths In and out through the nose, allowing the hips to gently open.

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From Butterfly Pose, transition into Supine Twist on the right side. Lie down on your back and hug your right knee into your chest. Then, let the right knee fall across your body to the left side. Extend your right arm out to the side and turn your gaze to the right. You can place a bolster or blanket under your right knee for support. We will remain here for 10 minutes, allowing the spine to gently twist and release tension.

 

Transition into Happy Baby Pose (Ananda Balasana) by bringing both knees towards your chest. Hold onto the outer edges of your feet with your hands, and gently open your knees wider than your torso. Your feet should be flexed, with your ankles stacked over your knees. You can gently rock side to side or forward and backward to massage the spine. Stay here for 10 min, allowing the hips to open and the lower back to release.

 

 From Happy Baby, transition into a Spine Twist on the left side. Bring both knees back to your chest and then let them fall to the right side. Extend your left arm out to the side and turn your gaze to the left. You can place a bolster or blanket under your knees for support. Stay here for 2 minutes deep breaths, allowing the spine to gently twist and release tension.

 

Transition into Knees to Chest by hugging both knees into your chest. You can gently rock side to side to massage the lower back. Stay here for 10min, allowing the lower back to release and relax.

 

Finally, transition into supported Savasana  (15 min) (Corpse Pose) by extending your legs out long on the mat and letting your arms rest by your sides with palms facing up. Close your eyes and allow your body to completely relax into the mat. Stay here for at least 5 minutes, focusing on your breath and allowing any tension to melt away.

 

When you're ready to come out of Savasana, begin to wiggle your fingers and toes, gently awakening your body. Slowly bend your knees and roll onto one side into a fetal position, taking a moment to pause and breathe.

Press yourself up into a comfortable seated position, bringing your hands together at heart center. Take a few deep breaths to close your practice, expressing gratitude for this time you've taken for yourself. Thank you so much for sharing your practice and breath. 

Namaste.

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#4 Vinyasa Flow 

Welcome I am so glad you you’re all here today, My name is Liseanne and I will be guiding you through this 60min vinyasa yoga class. Please remember this practice is for you, if something doesn’t feel right in your body, please raise your hand for a modification, I will do my best to intuitively help. If you don’t want any assists, essential oils or recommendations today please let me know. Todays class is focusing Opening the side body, and breathing deep. Blocks are recommended for class. 

 

Begin in a comfortable seated position on your mat. Close your eyes and take a few deep breaths, allowing yourself to arrive fully in the present moment. Set an intention for your practice, perhaps focusing on gratitude or self-love.

 

Transition into a gentle warm-up for the spine with Cat-Cow Pose. Come onto your hands and knees, wrists under shoulders and knees under hips. Inhale, arch your back and lift your gaze for Cow Pose. Exhale, round your spine and tuck your chin for Cat Pose. Flow between these two poses for a few breaths, syncing movement with breath. Move into thread the needle, reach the right arm to the sky and thread it behind the left coming down right shoulder right cheek. Take 5 breaths here. Press into the left hand return to table. Big breath reach left hand to the sky thread the Left behind the right come down left shoulder left cheek. Always and option to take a block or bolster under the face for a little lift. 

Return to table top big breath in and exhale lift the hips to down dog. 

 

Gently walk the feet forward 

Mountain Pose (Tadasana):**

   - Begin standing at the top of your mat with your feet together or hip-distance apart.

   - Ground down through all four corners of your feet, engage your leg muscles, and lift your kneecaps to activate your thighs.

   - Lengthen your spine, roll your shoulders back and down, and extend your arms alongside your body with palms facing forward.

   - Keep your gaze soft and forward, and breathe deeply.

 

. **Chair Pose (Utkatasana):**

   - Inhale as you sweep your arms overhead, palms facing each other or touching.

   - Exhale as you bend your knees and sit your hips back as if sitting into an imaginary chair. Keep your weight in your heels and your knees stacked over your ankles.

   - Engage your core to lengthen your spine and lift your chest, while drawing your tailbone down towards the floor.

   - Keep your gaze forward or towards your hands.

 

. **Forward Fold (Uttanasana):**

   - Exhale as you hinge at your hips and fold forward from your waist, bringing your chest towards your thighs.

   - Bend your knees slightly if needed to keep your spine long.

   - Allow your head and neck to relax completely.

   - You can place your hands on the mat beside your feet or hold onto your shins or ankles.

 

. **Halfway Lift (Ardha Uttanasana):**

   - Inhale as you lift halfway up, bringing your fingertips to your shins or thighs. Lengthen your spine, keeping it parallel to the floor.

   - Keep your neck in line with your spine and gaze slightly forward.

 

 **Plank Pose:**

   - Exhale as you step or jump back into Plank Pose, aligning your shoulders over your wrists and keeping your body in a straight line from head to heels.

   - Engage your core muscles and press the floor away from you with your hands to avoid collapsing into your shoulders.

   - Keep your neck long and your gaze slightly forward.

 

. **Chaturanga Dandasana:**

   - Lower down halfway, keeping your elbows close to your ribs and your body in a straight line.

   - Keep your core engaged and your shoulders lifted away from the floor.

   - You can modify by lowering your knees to the mat.

 

**Upward-Facing Dog (Urdhva Mukha Svanasana):**

   - Inhale as you untuck your toes and lift your chest and thighs off the mat, keeping your arms straight.

   - Roll your shoulders back and down, and lift your gaze towards the sky.

   - Keep your thighs and pelvis lifted off the mat, and press the tops of your feet firmly into the floor.

 

 **Downward-Facing Dog (Adho Mukha Svanasana):**

   - Exhale as you lift your hips up and back, coming into an inverted V shape.

   - Press your hands firmly into the mat, spreading your fingers wide and rooting down through your knuckles.

   - Keep a slight bend in your knees and lift your sitting bones towards the sky.

   - Lengthen your spine and draw your belly towards your thighs, relaxing your head and neck.

 

. **Step or Jump to the Top of the Mat, Halfway Lift, Forward Fold:**

   - Inhale as you step or jump your feet between your hands, coming into Halfway Lift.

   - Exhale as you fold forward into Forward Fold. Inhale mountain pose. 

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Remember to move with your breath, maintaining a smooth and steady rhythm throughout the sequence. Each posture flows seamlessly into the next, creating a dynamic and energizing practice.

 

1. Warrior 2 sequence 

From Mountain Pose, step your left foot back into Warrior Two (Virabhadrasana II). Extend your arms parallel to the floor, gaze over your front hand, and bend your front knee to a 90-degree angle. Keep your back leg strong and engaged.

 

 On an inhale, transition into Exalted Warrior (Viparita Virabhadrasana). Keep the legs the same as in Warrior Two, but lift your front arm up and back, opening the heart towards the sky. Keep your gaze lifted towards your fingertips.

 

On an exhale, flow into Side Angle Pose (Utthita Parsvakonasana) by bringing your front forearm to your thigh or reaching your hand to the outside of your front foot. Extend your top arm overhead, creating a long line from fingertips to outer edge of the back foot. Keep your chest open and lifted.

 

 Repeat this sequence a few times, moving with one breath per movement, maintaining a sense of fluidity and grace in your transitions.

 

 From Side Angle Pose, inhale to reverse your warrior, lifting your front arm up and back.

 Exhale as you cartwheel your hands down to frame your front foot, stepping back into plank pose.

 Lower through chaturanga dandasana, or modify with knees-chest-chin.

 Inhale into upward-facing dog or cobra pose.

 Exhale into downward-facing dog.

 

**Repeat Warrior Two Sequence on the Other Side:**

 Step your right foot back into Warrior Two.

 Flow through Exalted Warrior and Side Angle Pose on the right side, moving with your breath and maintaining focus and intention.

 

2**Half Moon Pose (Ardha Chandrasana):**

. From Downward-Facing Dog, step your left foot forward and float your right leg up towards the sky. Keep both legs strong and engaged.

. Place your left hand firmly on the mat or on a block under your left shoulder, and begin to open your hips towards the left side of the room.

. Extend your right arm towards the sky, stacking your shoulders and hips. Keep your gaze steady and find balance. Optionally, gaze up towards your top hand.

. Stay here for a few breaths, feeling the strength and stability in your standing leg and the openness in your chest and shoulders.

Return to down dog and repeat on other side. 

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 Transition into a seated position on your mat. Extend your legs out in front of you for Staff Pose (Dandasana).

 Bend your right knee and cross your right foot over your left thigh, placing your foot on the mat outside your left thigh. Bring your left elbow to the outside of your right knee, and gently twist to the right for Seated Twist (Ardha Matsyendrasana). Keep your spine tall and your breath steady.

 Release the twist and extend both legs out in front of you again. Repeat the twist on the other side.

From Staff Pose, bend your knees and bring the soles of your feet to the mat, knees pointing up towards the sky. Hold onto the backs of your thighs and gently rock back onto your sit bones for Boat Pose (Navasana). Engage your core and lift your chest, finding balance on your sitting bones.

 Release Boat Pose and lie down on your back for Savasana (Corpse Pose). Allow your body to completely relax and surrender into the mat, letting go of any tension or effort.

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Cue 15min in Savasana to absorb the benefits of your practice. Allow yourself to rest deeply, feeling the warmth and love you've cultivated throughout your practice radiating through your entire being.

 When you're ready, gently begin to awaken your body by wiggling your fingers and toes. Stretch your arms overhead and take a full-body stretch.

 Roll onto your right side in a fetal position, taking a moment to pause and breathe.

4Press yourself up into a comfortable seated position, bringing your hands together at heart center. Take a moment to express gratitude for your practice and for the love and warmth you've cultivated within yourself.

 Namaste.

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#5 Pregnancy Yin 

**Props Needed:**

- Yoga mat

- Bolster or firm pillows

- Yoga blocks or folded blankets

• Blanket for extra support and comfort

 

Welcome I am so glad you you’re all here today, My name is Liseanne and I will be guiding you through this 60min yin yoga  pre-natal class. Please remember this practice is for you, and you all chose to be here today, if something doesn’t feel right in your body, please raise your hand for a modification, I will do my best to intuitively help. If you don’t want any assists, essential oils or recommendations today please let me know. Todays class is focusing on opening your hips, heart and relaxing into the breath 

 

 

Begin in a comfortable seated position on your mat, with your legs crossed or kneeling. Take a few deep breaths, allowing yourself to arrive fully in the present moment. Close your eyes and place one hand on your belly and one hand on your heart, connecting with yourself and your baby.

 Set an intention for your practice, focusing on nourishing your body, calming your mind, and connecting with the new life growing within you.

Invite gentle movements and stretches, such as gentle neck rolls, shoulder shrugs, and side stretches, to awaken the body and release any tension.

 

 

Supported Child's Pose (Balasana):**

   - Place a bolster or firm pillows lengthwise on your mat.

   - Kneel on the mat and bring your big toes together, knees wide apart.

   - Lower your torso onto the bolster and extend your arms forward or rest them by your sides.

   - Allow your forehead to rest on the bolster and relax deeply into the pose.

   - Feel a gentle stretch in your hips, lower back, and shoulders.

   - Stay here for 3-5 minutes, breathing deeply and surrendering to the support of the bolster.

 

 Butterfly Pose (Baddha Konasana) with Support:**

   - Sit on your mat and bring the soles of your feet together, allowing your knees to fall open to the sides.

   - Place blocks or folded blankets under your knees for support if needed.

   - Lean forward slightly and place a bolster or firm pillows on your legs, supporting your torso as you fold forward.

   - Allow your spine to lengthen and your head to relax towards the floor.

   - Feel a gentle opening in your hips and inner thighs.

  - breathing deeply and surrendering to the pose.

 

 Supported Reclining Twist:**

   - Lie down on your back and hug your knees into your chest.

   - Extend your arms out to the sides in a T position.

   - Slowly lower your knees to the right side, using a bolster or pillows between your knees for support.

   - Turn your head to the left and gaze towards your left hand.

   - Feel a gentle twist in your spine and a stretch in your chest and shoulders.

breathing deeply and allowing your body to relax and release tension.

   *Repeat on the other side.

 

Supported Savasana:**

   - Lie down on your back with your legs extended and your arms by your sides.

   - Place a bolster or firm pillows under your back lengthwise to support your back and keep the head above the heart.

   - Close your eyes and allow your entire body to relax completely.

   - Feel a sense of weightlessness and surrender as you connect with your breath and your baby.

   soak in the benefits of your practice and allowing yourself to rest deeply.

 

 

. Slowly begin to awaken your body by gently wiggling your fingers and toes.

 Roll onto the left side in a fetal position, taking a few deep breaths.

Press yourself up into a comfortable seated position on your mat.

 Take a moment to express gratitude for your body and the precious life growing within you.

 Bring your hands together at heart center and bow your head in gratitude and love.. 

Thank you so much for sharing your breath and practice Namaste.

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#6 Chair Yoga 

**Props Needed:**

- A sturdy chair without wheels

- Yoga blocks or folded blankets (optional for additional support)

 

Welcome I am so glad you you’re all here today, My name is Liseanne and I will be guiding you through this 60min seated yoga class. Please remember this practice is for you, if something doesn’t feel right in your body, please raise your hand for a modification, I will do my best to intuitively help. If you don’t want any assists, essential oils or recommendations today please let me know. Todays class is focusing on gentle breathing and movement with the intention of awakening the body and mind. Throughout the practice, focus on moving with awareness and mindfulness, paying attention to your breath and the sensations in your body. If any pose feels uncomfortable or painful, ease out of it gently and modify as needed. Enjoy the opportunity to connect with your body, breath, and inner peace through the practice of chair yoga.

 

 

 Begin by sitting comfortably in a chair with your feet flat on the floor, hip-width apart. Rest your hands on your thighs and close your eyes.

2. Take a few deep breaths, inhaling through your nose and exhaling through your mouth, allowing your body and mind to relax and arrive fully in the present moment.

3. Set an intention for your practice, focusing on cultivating mindfulness, ease, and gratitude for your body and breath.

If your feet don’t comfortably hit the ground use a stool or blocks under the feet.

 

 

Seated Cat-Cow Stretch:**

   - Sit comfortably in your chair with your feet flat on the floor.

   - Place your hands on your knees or thighs.

   - Inhale as you arch your back and lift your chest towards the ceiling, gazing up (Cow Pose).

   - Exhale as you round your spine and tuck your chin towards your chest, drawing your belly button towards your spine (Cat Pose).

   - Repeat this movement for 5-8 time slowing linking breath and movement

 

Seated Forward Fold:**

   - Sit on the edge of your chair with your feet hip-width apart.

   - Inhale to lengthen your spine.

   - Exhale as you hinge forward from your hips, reaching your hands towards your feet or the floor.

   - Allow your head to relax and your spine to lengthen.

   - feeling a gentle stretch in your hamstrings and lower back.

 

. Seated Spinal Twist:**

   - Sit up tall in your chair with your feet flat on the floor.

   - Inhale to lengthen your spine.

   - Exhale as you twist to the right, placing your left hand on the outside of your right thigh and your right hand on the back of the chair.

   - Gently twist from your waist, keeping your spine long and your shoulders relaxed. Stay for 8 breaths. 

then repeat on the other side.

 

Seated Side Stretch:**

   - Sit up tall in your chair with your feet flat on the floor.

   - Inhale to lengthen your spine.

   - Exhale as you reach your right arm up and over towards the left, stretching through the right side of your body.

   - Keep both sitting bones grounded and both shoulders relaxed.

   - Hold for 8 breaths, then repeat on the other side.

 

Seated Figure Four Stretch:**

   - Sit on the edge of your chair with your feet flat on the floor.

   - Cross your right ankle over your left thigh, flexing your right foot.

   - Inhale to lengthen your spine.

   - Exhale as you gently press down on your right knee, feeling a stretch in your right hip and outer thigh.

  Stay for 8 breaths  then repeat on the other side.

 

Seated Eagle Arms:**

   - Sit comfortably in your chair with your feet flat on the floor.

   - Inhale as you extend your arms out to the sides at shoulder height.

   - Exhale as you cross your right arm under your left, wrapping your forearms and bringing your palms together (or touching the backs of your hands together).

   - Lift your elbows slightly and draw your shoulders away from your ears.

   - stay for 8 breaths,  then release and repeat on the other side.

 

Seated Pigeon Pose:**

   - Sit on the edge of your chair with your feet flat on the floor.

   - Cross your right ankle over your left thigh, flexing your right foot.

   - Keep your right knee pointing towards the right side of the room.

   - Inhale to lengthen your spine.

   - Exhale as you hinge forward from your hips, keeping your spine long and your chest open.

   - stay for 8 breaths, then repeat on the other side.

 

* Seated Neck Stretch:**

   - Sit comfortably in your chair with your feet flat on the floor.

   - Inhale to lengthen your spine.

   - Exhale as you gently tilt your head to the right, bringing your right ear towards your right shoulder.

   - Keep your shoulders relaxed and avoid lifting your shoulder towards your ear.

   - stay for 8 breaths, then repeat on the other side.

 

 

 Sit comfortably in your chair with your hands resting on your thighs and your eyes closed.

Take a few deep breaths, inhaling through your nose and exhaling through your mouth, allowing your body and mind to relax and integrate the benefits of your practice.

When you're ready, gently open your eyes and bring your hands together at heart center.

Bow your head in gratitude for your practice and for the nourishment it has provided for your body and mind.

. Namaste.

​

#7 Trauma informed Hatha 

trauma-informed 60-minute yoga class focusing on forward folds, designed to create a safe and nurturing environment for healing and self-exploration:

 

**Props Needed:**

- Yoga mat

- Blanket for extra support and comfort

• Yoga blocks or folded blankets (optional for additional support)

 

Throughout the practice, focus on moving with gentleness and compassion, honoring your body's needs and boundaries. If any pose feels uncomfortable or triggering, modify as needed or come out of the pose completely. Remember that your practice is a journey of self-discovery and healing, and it's important to listen to your body and practice self-care

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. Child's Pose (Balasana):**

   - Begin in a kneeling position on your mat, with your big toes touching and knees wide apart.

   - Sit back on your heels and extend your arms forward, lowering your forehead to the mat.

   - Feel the gentle stretch in your hips, lower back, and shoulders.

   - Close your eyes and focus on your breath, allowing yourself to arrive fully in the present moment.

   - Stay here for 5-8 breaths, allowing your body and mind to relax and soften.

 

Supported Forward Fold:**

   - From Child's Pose, place a bolster or folded blanket lengthwise on your mat in front of you.

   - Sit back on your heels and extend your arms forward, resting your torso on the bolster.

   - Allow your forehead to rest on the bolster and your arms to relax by your sides.

   - Feel a deep stretch in your spine, shoulders, and hips, and allow yourself to surrender into the support of the bolster.

   - Stay here for 5-8 breaths, focusing on your breath and letting go of tension with each exhale.

 

Gently move into table top, and begin cat cow. Inhale open the heart and gaze toward the sky, exhale round the head and the tail toward the floor. Repeat 3 times. Gentle exhale to downward facing dog. Pedal the feet, gently and slowly. 

Slowly walk to forward fold. 

 

. Standing Forward Fold (Uttanasana):**

   - From a standing position, inhale to reach your arms overhead.

   - Exhale as you hinge forward from your hips, bending your knees slightly if needed.

   - Allow your torso to drape over your thighs and your head to hang heavy.

   - You can hold onto opposite elbows and gently sway from side to side for a deeper stretch.

   - Feel a release in your hamstrings, lower back, and neck.

   - Stay here for 5-8 breaths, breathing deeply and surrendering to the pose.

 

Mountain Pose (Tadasana):**

   - Come to standing at the top of your mat with your feet hip-width apart and parallel.

   - Ground down through all four corners of your feet, engage your thighs, and lengthen your tailbone toward the floor.

   - Roll your shoulders back and down, and extend your arms alongside your body with palms facing forward.

   - Feel strong and rooted like a mountain.

 

4. Warrior 1 (Virabhadrasana I):**

   - Step your right foot back, keeping your left foot facing forward and your right foot turned out slightly.

   - Bend your left knee to stack it over your ankle, keeping your right leg straight and strong.

   - Lift your arms overhead, reaching up toward the sky with your palms facing each other.

   - Square your hips and shoulders toward the front of the mat, and gaze forward or up toward your hands.

   - Feel grounded through your feet and strong through your legs and core.

 

Warrior 2 (Virabhadrasana II):**

   - Open your hips and arms to the side, parallel to the long edges of your mat.

   - Bend your left knee to a 90-degree angle, stacking it over your ankle.

   - Extend your arms out to the sides, reaching actively through your fingertips.

   - Gaze over your left fingertips, keeping your shoulders relaxed away from your ears.

   - Feel the strength and stability in your legs and the openness in your chest and shoulders.

​

Triangle Pose (Trikonasana):**

   - Straighten your left leg and reach your left hand forward, hinging at your left hip.

   - Lower your left hand to your shin, ankle, or a block, and extend your right arm toward the sky.

   - Gaze up at your right hand or down at your left foot, whichever is more comfortable for your neck.

   - Keep your chest open and your spine long, and engage your core to support the pose.

   - Feel the stretch along the sides of your body and the strength in your legs and core.

 

Half Moon Pose (Ardha Chandrasana):**

   - From Triangle Pose, bend your left knee slightly and shift your weight into your left foot.

   - Lift your right leg up, parallel to the floor, and flex your right foot.

   - Place your left hand on a block or the floor, and reach your right arm toward the sky.

   - Keep your hips and chest open, and gaze up at your right hand.

   - Engage your core and leg muscles to support the pose.

   - Feel the stretch in your hamstrings and the strength and stability in your standing leg and core.

​

**4. Tree Pose (Vrksasana):**

   - From Standing Forward Fold, root down through your left foot and lift your right foot off the mat.

   - Place the sole of your right foot on your left inner thigh, calf, or ankle, avoiding the knee.

   - Bring your hands to heart center or reach them overhead.

   - Find a focal point to help with balance, and engage your core for stability.

   - Feel rooted and stable through your standing foot, while reaching tall through your spine and crown.

   then repeat this standing sequence on the other side.

 

Seated Forward Fold (Paschimottanasana):**

   - Sit on your mat with your legs extended straight in front of you.

   - Inhale to lengthen your spine, and exhale as you hinge forward from your hips.

   - Hold onto your shins, ankles, or feet, whatever feels comfortable for you.

   - Keep your spine long and your shoulders relaxed, and allow your head to relax towards your legs.

   - Feel a deep stretch in your hamstrings, lower back, and spine.

   - Stay here for 5-8 breaths, breathing deeply and surrendering to the pose.

 

Savasana (Corpse Pose):**

   - Lie down on your back on your mat with your legs extended and your arms by your sides, palms facing up.

   - Close your eyes and allow your body to completely relax into the mat.

   - Feel the support of the earth beneath you and let go of any tension or holding in your body.

   - Allow your breath to come naturally and effortlessly, and let your mind become quiet and still.

   - Stay here for 5-10 minutes, soaking in the benefits of your practice and allowing yourself to rest deeply.

 

 When you're ready to come out of Savasana, begin to gently awaken your body by wiggling your fingers and toes.

Stretch your arms overhead and take a full-body stretch, reaching from fingertips to toes.

 Roll onto one side in a fetal position, taking a few deep breaths.

Press yourself up into a comfortable seated position on your mat.

 Bring your hands together at heart center and bow your head in gratitude for your practice and for the opportunity to nurture yourself. Take a moment to reflect on how you feel after your practice, and carry that sense of calm and ease with you into the rest of your day. Namaste.

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#8 Restorative 

Welcome my name is liseanne and I will be guiding you through this full body restorative practice today

Begin by finding a comfortable seated position on your mat. Close your eyes, take a few deep breaths, and allow yourself to arrive fully in this present moment. Set an intention for your practice, perhaps focusing on relaxation, rejuvenation, or simply being present with yourself.

 

**1. Supported Bridge:**

- Lie down on your back with your knees bent and feet flat on the mat, hip-width apart.

- Place a yoga block or bolster under your sacrum (the lower back), adjusting it to a height that feels comfortable.

- Rest your arms by your sides with palms facing up.

- focusing on deep belly breaths and allowing the support of the prop to release tension in your lower back and hips.

 

**Transition:**

- Slowly remove the prop from under your sacrum and gently lower your hips back down to the mat.

 

**2. Reclined Twist (Both Directions):**

- Hug your knees into your chest and then extend your arms out to the sides in a T position, palms facing down.

- Drop both knees over to the right side, keeping both shoulders grounded.

- Gaze over your left shoulder, feeling a gentle stretch through the spine and outer hip.

- Breathing deeply into the twist.

- Repeat on the opposite side.

 

**Transition:**

- Bring your knees back to center and hug them into your chest for a moment, allowing your spine to neutralize.

 

**3. reclined Butterfly Pose:**

-  Slowly bring  the soles of your feet together, allowing your knees to fall out to the sides.

- you can place blocks under your knees for support 

- envision sinking and softening,  allowing your spine to lengthen.

- Focusing on releasing tension in the inner thighs and groin area.

 

**Transition:**

- Slowly come back to an upright position, using your hands to assist if needed. Breath here for 8 breaths, focusing on evening out the inhale and exhale 

 

**4. Legs Up the Wall:**

- Sit with one hip against the wall and swing your legs up onto the wall as you lie back onto the mat.

- Scoot your hips as close to the wall as comfortable, allowing your arms to rest by your sides.

- Close your eyes and relax here for 5-10 minutes, allowing the blood to flow back towards your heart and experiencing the calming benefits of this inversion.

 

**Transition:**

- Bend your knees and roll onto one side, shimmy back to a reclined position 

 

**5. Savasana:**

- Extend your legs out long on the mat, slightly wider than hip-width apart.

- Allow your arms to rest by your sides with palms facing up.

- Close your eyes and let go of any tension in your body, surrendering fully to relaxation.

- Stay in Savasana for at least 5-10 minutes, allowing yourself to absorb the benefits of your practice.

 

**Conclusion:**

As you slowly begin to deepen your breath and bring awareness back to your body, take a moment to thank yourself for carving out this time for self-care and nourishment. When you're ready, gently bring movement back into your fingers and toes, and slowly roll onto one side into a fetal position. Pause here for a few breaths, honoring your practice, before slowly pressing yourself up to a seated position to carry the peace and relaxation of your practice with you into the rest of your day. Namaste.

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#9 Yin - Hip focused

Welcome I am so glad you could join me today. My name is Liseanne and I am going to be guiding you through this yin practice today. 

Find a comfortable seated position on your mat. Close your eyes, take a few deep breaths, and allow yourself to settle into the present moment. Yin Yoga is a practice of surrender and patience, focusing on long-held, passive stretches to target the deeper connective tissues of the body. Set an intention for your practice, perhaps cultivating patience, acceptance, or simply being present with whatever arises.

 

**1. Child’s Pose:**

- Begin in a kneeling position on your mat, big toes touching and knees wide apart.

- Sit back onto your heels and fold your torso forward, resting your forehead on the mat.

- Extend your arms forward or alongside your body, palms facing up.

- Option to use bolster under hips. focusing on deep belly breaths and surrendering into the stretch in your hips and lower back.

 

**Transition:**

- Slowly come up to tabletop position, stacking your shoulders over your wrists and hips over your knees.

 

**2. Thread the Needle (Both Directions):**

- From tabletop, inhale to reach your right arm up towards the ceiling, opening your chest.

- Exhale as you thread the right arm underneath the left arm, lowering your right shoulder and cheek to the mat.

-  feeling a gentle stretch in the outer shoulder and upper back.

- Repeat on the opposite side. Option block under cheek 

 

**Transition:**

- Return to tabletop position, centering yourself and finding a neutral spine.

 

**3. Cat/Cow:**

- Inhale as you arch your back, dropping your belly towards the mat and lifting your gaze towards the ceiling (Cow Pose).

- Exhale as you round your spine, tucking your chin to your chest and drawing your belly button towards your spine (Cat Pose).

- Flow between Cat and Cow for 5-6 breaths, syncing movement with breath to release tension in the spine.

 

**Transition:**

- Return to a neutral tabletop position.

 

**4. Low Lunge (Right Side):**

- Step your right foot forward between your hands, stacking your right knee over your ankle. option to take blocks under hands. 

- Lower your left knee to the mat and untuck your toes, sinking your hips forward and down.

- Keep your hands on the mat or place them on your right thigh for support.

-feeling a deep stretch in the hip flexors and quadriceps.

​

**5. Lizard Pose (Right Side):**

- Fromlow lunge , open your right foot to the outside of your right hand. point your toes to the corner of your mat and place the right hand on the inner thigh and encourage the thigh to roll out.

- Option to stay on your hands or lower down onto your forearms for a deeper stretch.

feeling a deep opening in the hips and inner thighs.

 

**Transition:**

- Plant your palms on the mat and step back to Downward Facing Dog.

 

**6. Child’s Pose:**

- Sink your hips back towards your heels, returning to Child’s Pose for a moment of rest and reflection.

 

**7. Low Lunge (Left Side):**

- Step your left foot forward between your hands, stacking your left knee over your ankle.

- Lower your right knee to the mat and untuck your toes, sinking your hips forward and down.

- Keep your hands on the mat or place them on your left thigh for support.

- Hold for 2-3 minutes, feeling a deep stretch in the hip flexors and quadriceps.

 

​

**8. Lizard Pose (Left Side):**

- From low lunge ext. rotate the left foot to the outside of your mat, encourage the knee to open with the help of your left hand. 

- Option to stay on your hands or lower down onto your forearms for a deeper stretch.

feeling a deep opening in the hips and inner thighs.

 

**Transition:**

- Plant your palms on the mat and step back to Downward Facing Dog.

 

**9. Pigeon Pose (Right Side):**

- Bring your right knee towards your right wrist and slide your left leg back, lowering your hips towards the mat.

- Square your hips as much as possible and fold forward, resting your forehead on your hands or on a block.

- feeling a deep stretch in the outer hip and glutes.

​

**10. Seated Twist (to the Left):**

- sink into the right hip swinging the left leg forward. placing it on the righ tside of the right leg. stamp the left fo

- Inhale to lengthen your spine, and exhale to twist towards the left, placing your right elbow on the outside of your left knee.

-to the ground.  feeling a gentle twist through the spine and torso.

 

**Transition:**

- Release the twist and come back to center.

 

**11. Downward Facing Dog:**

- Plant your palms on the mat and step back to Downward Facing Dog,

​

Repeat pigeon pose and and the seated twist  on the other side. 

 **12.gently come to laying on your back. hugs your knees into your chest reach inbetween the thighs for the inner edge of your feet and come to happy baby. soles of the feet to the sky. 

breath here , soften and sink. 

​

**13. slowly come to savasana, take a bolster for under the knees and let the body sink and settle. 

slowly bring your self up to seated. feel the new breath move through the body. Thank you so much for sharing your practice your Time and breath. Namaste.

​

#10 Prenatal Hatha 

**Introduction:**

Welcome everyone to our prenatal yoga class., Im Liseanne,  Today, we'll focus on poses that are safe and beneficial for pregnant bodies, with modifications as needed. Let's begin by finding a comfortable seated position on our mats, hands resting on our knees, and taking a few deep breaths in through the nose and out through the mouth. Please only do what feels right in your body. If you need an alternate modification please just let me know. 

 

**1. Child's Pose:**

From a seated position, gently lower down onto your hands and knees. Bring your big toes to touch and knees wide apart, sinking your hips back towards your heels. Extend your arms forward and lower your forehead to the mat. Take deep breaths into your lower back and hips. Stay here for a few breaths.

 

**2. Child's Pose Variation with Arm Reaches:**

From Child's Pose, walk your hands over to the left side, stretching your right side body. Hold for a few breaths, then walk your hands over to the right side, stretching your left side body. Hold for a few breaths. Come back to center.

 

**3. puppy pose. 

From Childspose bring the hips over the knees, reach the arms forward and sink the chest toward the floor. Breathe here, sinking deeper with every breath. 

 

**4. Cat/Cow:**

Come onto your hands and knees, wrists under shoulders and knees under hips. Inhale, arch your back, lifting your tailbone and gaze (Cow Pose). Exhale, round your back, tucking your chin to your chest (Cat Pose). Move through Cat/Cow at your own pace for a few breaths.

 

**5. Downward Facing Dog:**

From Cat/Cow, tuck your toes, lift your hips up and back, coming into Downward Facing Dog. Bend your knees generously and focus on lengthening your spine. Pedal out your feet to stretch your calves. Hold for a few breaths.

 

**6. Forward Fold with Wide Legs:**

Walk your hands back to meet your feet, coming into a wide-legged Forward Fold. Keep a generous bend in your knees and let your upper body hang heavy. You can place your hands on blocks for support if needed. Hold for a few breaths.

 

**7. Tadasana (Mountain Pose):**

Rise up slowly, stacking one vertebrae at a time, coming into Mountain Pose. Feet hip-width apart, arms by your sides, palms facing forward. Stand tall, grounding through your feet. Take a few deep breaths here.

 

**8. Warrior I (Right Side):**

Step your right foot back, coming into a lunge position. Ground your back heel down and square your hips to the front of the mat. Inhale, sweep your arms up overhead, palms facing each other. Sink into your front knee, keeping it stacked over your ankle. Hold for a few breaths.

 

**9. Warrior II (Right Side):**

From Warrior I, open your hips and arms out to the sides, coming into Warrior II. Front heel should be aligned with the arch of your back foot. Gaze over your front fingertips. Hold for a few breaths.

 

**10. Triangle Pose:**

Straighten your front leg, shift your hips back, and reach your right hand forward as you hinge at your hip, coming into Triangle Pose. Rest your right hand on your shin, ankle, or a block. Extend your left arm up towards the sky, gaze up or down. Hold for a few breaths.

 

**11. High Lunge:**

Bend your front knee, coming back into a high lunge. Reach your arms overhead, palms facing each other. Sink into your lunge, keeping your chest lifted. Hold for a few breaths.

 

**12. Tadasana:**

Step your back foot forward to meet your front foot, coming back to Mountain Pose. Take a moment to center yourself and breathe deeply.

 

**Repeat from 7-12 for the Left Side.**

 

**13. Warrior II (right ):**

Step your right  foot back, coming into Warrior II on the left side. Open your hips and arms out to the sides, gaze over your front fingertips. Hold for a few breaths.

 

**14. Side Angle Pose:**

From Warrior II, lower your righthand down to the inside or outside of your right foot. Extend your left arm overhead, creating a straight line from your heel to your fingertips. Hold for a few breaths.

 

**15. High Lunge:**

Transition back into High Lunge on the right side. Reach your arms overhead, sinking into your lunge. Hold for a few breaths.

 

**16. Yogi Squat:**

Step your back foot forward to meet your front foot, coming into a squat position. Bring your palms together at your heart center, using your elbows to gently press your knees open. Hold for a few breaths.

 

**17. Tadasana:**

Rise up slowly, coming back to Mountain Pose. Take a moment to notice how you feel after completing the sequence on both sides. Take a few deep breaths here.

​

Repeat 13-17 on left side. 

​

18 from Tadasana slowly come to seated. take your legs long and wide. Place the bolster in bettwen your thighs and do a modified dandasana with the boster under your head for  support. 

** 19 gently come to supported Savasana. Use the bolster length wise down your spine

 

**Closing:**

Gently bring your hands together at your heart center. Take a moment to express gratitude for your practice and the strength of your body. Thank you for joining me in this prenatal yoga class. Namaste.

 

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Feel free to modify any poses or transitions as needed to accommodate your students' comfort and safety during their practice. Enjoy your yoga class!

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#11  Restorative 

​

Introduction:**

Welcome my name is Liseanne and thank you for doing this restorative yoga practice where we'll use props to support and deeply relax into each posture. Let's begin by finding a comfortable seated position on our mats, allowing our breath to deepen and our minds to settle.

 

**1. Child's Pose:**

Start by coming into Child's Pose. Place a bolster lengthwise on your mat and kneel in front of it. Spread your knees wide and allow your belly to rest between your thighs as you fold forward, extending your arms overhead or by your sides. Rest your forehead on the bolster and breathe deeply into your back body. Stay here for a few minutes, allowing yourself to surrender to the support of the bolster.

 

**Transition:**

Slowly transition from Child's Pose to Sphinx Pose by sliding your body long on the mat, hands back towards your body, bringing your elbows directly under your shoulders. Press your forearms into the mat and lift your chest, gently arching your back.

 

**2. Sphinx Pose:**

With your elbows under your shoulders and forearms parallel to each other, relax your shoulders away from your ears and lengthen through the crown of your head. Feel a gentle opening in your chest and front body. Breathe deeply and stay here for a few breaths.

 

**Transition:**

From Sphinx Pose, transition into Prone Half Frog Pose 

 

**3. Prone Half Frog (Right Side):**

Extend your right leg out to the side, bending your knee at a 90-degree angle. Support your right thigh with a bolster or blanket if needed. Allow your left leg to stay extended behind you or bend it and place a bolster or blanket under your left thigh for support. Rest your forehead on stacked hands or on a block. Close your eyes and relax into the stretch, feeling a gentle opening in your right hip and inner thigh. Stay here for a few minutes.

 

**Transition:**

Gently release from Prone Half Frog and switch sides.

 

**Prone Half Frog (Left Side):**

Extend your left leg out to the side, bending your knee at a 90-degree angle. Support your left thigh with a bolster or blanket as needed. Allow your right leg to stay extended behind you or bend it and support your right thigh with a bolster or blanket. Rest your forehead on stacked hands or on a block. Close your eyes and breathe deeply, feeling the stretch in your left hip and inner thigh. Stay here for a few minutes.

 

**Transition:**

From Prone Half Frog, transition into Puppy Pose by pressing back onto your hands and knees.

 

**4. Puppy Pose:**

Walk your hands forward, lowering your chest towards the mat while keeping your hips stacked over your knees. Place a bolster or stack of blankets under your chest for support if needed. Rest your forehead on the prop and allow your heart to melt towards the ground. Breathe deeply into your back body, feeling a gentle stretch in your shoulders and upper back. Stay here for a few minutes.

 

**Transition:**

From Puppy Pose, transition into Supported Bridge Pose by rolling onto your back.

 

**5. Supported Bridge Pose:**

Bend your knees and place your feet flat on the mat, hip-width apart. Lift your hips and slide a bolster or block under your sacrum for support. Allow your arms to rest by your sides with palms facing up. Close your eyes and relax into the support of the prop, feeling a gentle opening in your chest and front body. Stay here for a few minutes.

 

**Transition:**

From Supported Bridge Pose, transition into Reclined Twist by removing the prop and extending your legs.

 

**6. Reclined Twist (Right Side):**

Bend your right knee and cross it over your body towards the left, resting your right knee on a bolster or blanket for support. Extend your right arm out to the side at shoulder height, palm facing up. Gaze towards your right hand or close your eyes. Feel a gentle twist through your spine and a release in your lower back. Stay here for a few minutes, breathing deeply.

 

**Transition:**

From Reclined Twist, gently release and switch sides.

 

**Reclined Twist (Left Side):**

Bend your left knee and cross it over your body towards the right, resting your left knee on a bolster or blanket for support. Extend your left arm out to the side at shoulder height, palm facing up. Gaze towards your left hand or close your eyes. Allow your body to soften and sink into the twist, releasing tension with each breath. Stay here for a few minutes.

 

**Transition:**

From Reclined Twist, gently release and extend both legs out for Savasana.

 

**7. Savasana:**

Extend your legs out long on the mat, allowing your feet to fall open naturally. Place a blanket under your head for support if needed and cover yourself with a blanket for warmth. Close your eyes and let go of any remaining tension in your body. Surrender to the support of the earth beneath you and the props surrounding you. Rest here in stillness and silence for several minutes, allowing yourself to fully relax and rejuvenate.

 

**Closing:**

Slowly begin to deepen your breath, gently wiggle your fingers and toes, and bring awareness back to your body. Bend your knees and roll onto your right side, using your arm as a pillow for your head. Pause here for a moment, feeling grounded and present. When you're ready, press yourself up to a comfortable seated position, bringing your hands to your heart center. Take a moment to express gratitude for this time you've dedicated to yourself and your well-being. Thank you for practicing with me today. Namaste.

 

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Feel free to adjust the props or postures as needed to suit your own preferences and the needs of your students. Enjoy your restorative yoga practice!

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