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My Vinyasa Practice 

20hr Karma classes 

#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. 

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. 

#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.

 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

#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.

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.

#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. 

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. 

 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.

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.

#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.

#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

. 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.

#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.

#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!

#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.

 

---

 

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!

#12 Advanced Vinyasa - Balance

Welcome to our advanced yoga class. My name is Liseanne, Today, we'll explore a dynamic sequence designed to challenge and strengthen our bodies while cultivating focus and intention. Let's begin by finding a comfortable seated position on our mats for a brief guided meditation and intention setting.

**1. Savasana with Guided Meditation and Intention Setting:**
Lie down on your back, allowing your body to completely relax into the mat. Close your eyes and take a few deep breaths, allowing any tension to melt away. Begin to visualize your intention for today's practice, something that will guide you through each posture and breath. Take a few moments to set your intention clearly in your mind. Stay here for a few minutes, allowing the guided meditation to anchor you in the present moment.

**Transition:**
Slowly begin to awaken your body by wiggling your fingers and toes. Gently roll onto your right side, using your arm as a pillow for your head. Take a moment here to honor your intention before slowly pressing yourself up to a seated position.

**2. Dynamic Bridge Pose:**
Lie on your back with your knees bent and feet hip-width apart. Press into your feet and lift your hips towards the sky, coming into Bridge Pose. Engage your glutes and thighs as you lift higher. Lower your hips back down and repeat this movement dynamically, flowing with your breath. Feel the strength and energy building in your legs and core.

**Transition:**
From Bridge Pose, rock and roll to Tabletop position on your hands and knees.

**3. Cat/Cow with Knees Hovering:**
Inhale, arch your back and lift your chest (Cow Pose). Exhale, round your spine and tuck your chin (Cat Pose). Hover your knees just above the mat to engage your core and challenge your stability. Flow through Cat/Cow with control and awareness, feeling the movement ripple through your spine.

**Transition:**
From Cat/Cow, move into Downward Facing Dog.

**4. Down Dog to High Plank (Repeat 3x):**
Inhale, lift your hips up and back into Downward Facing Dog. Exhale, shift forward into High Plank Pose, keeping your core engaged and your body in one straight line. Repeat this dynamic movement three times, synchronizing your breath with your movement. Feel the power and stability in your core and shoulders.

**5. Tadasana:**
From High Plank, step or hop your feet to the top of the mat, coming into Mountain Pose. Stand tall with your feet hip-width apart, shoulders relaxed, and palms facing forward. Take a moment here to ground down through your feet and reconnect with your intention for practice.

**6. Set an Intention for Practice in Mountain Pose:**
Inhale deeply and visualize your intention once again, feeling it resonate throughout your entire being. Allow this intention to guide you as we move through the remainder of our practice.

**Transition:**
From Tadasana, flow into Chaturanga.

**7. Chaturanga:**
Exhale, hinge at your elbows and lower down with control into Chaturanga, keeping your elbows close to your body. Feel the strength and stability in your arms and core as you hover halfway between Upward Dog and Plank Pose.

**8. Upward Dog:**
Inhale, press into your palms and lift your chest up and forward, coming into Upward Facing Dog. Keep your thighs and hips lifted off the mat, engaging your back muscles and opening through your heart center. Feel a deep stretch in your spine and front body.

**9. Down Dog:**
Exhale, lift your hips up and back into Downward Facing Dog. Press your hands firmly into the mat and lengthen through your spine, creating space between each vertebra. Feel a strong stretch in your hamstrings and shoulders.

**10. Three-Legged Dog (Right Leg High):**
Inhale, lift your right leg up towards the sky, coming into Three-Legged Dog. Keep your hips squared and toes pointing down. Feel the strength and extension in your right leg.

**11. Flip Your Dog:**
Exhale, bend your right knee and open your hip, allowing your right foot to fall behind you towards the left side of the mat. Reach your right arm overhead, turning your gaze towards your right hand. Feel a deep stretch across your chest and front body.

**12. High Lunge (Right Leg Forward):**
Inhale, step your right foot forward between your hands, coming into a High Lunge position. Stack your right knee over your ankle and reach your arms up overhead. Engage your core and feel the strength and stability in your legs.

**13. Warrior 3:**
Exhale, shift your weight onto your right foot and hinge forward at your hips, extending your left leg back behind you. Keep your hips squared and your torso parallel to the ground, reaching your arms forward or by your sides. Feel the balance and focus required in Warrior 3.

**14. Standing Split:**
Inhale, lift your left leg higher towards the sky, coming into Standing Split. Flex your right foot and engage your core to lift your left leg as high as possible. Feel a deep stretch in your hamstrings and the back of your standing leg.

**Transition:**
From Standing Split, return to Tadasana.

**Repeat 7-14 on the Left Side.**

**16. Yogi Squat:**
From Tadasana, bend your knees and lower your hips down towards the mat, coming into Yogi Squat. Bring your palms together at your heart center and use your elbows to gently press your knees open. Feel the stretch in your hips and groin.

**17. Crow Pose:**
Plant your palms firmly on the mat shoulder-width apart, spreading your fingers wide. Lean forward, shifting your weight into your hands and lifting your feet off the ground. Bring your knees to the backs of your upper arms and engage your core. Lift one foot, then the other, finding balance and stability in Crow Pose. Hold for a few breaths.

**18. Chaturanga:**
From Crow Pose, gently transition back into Chaturanga with control, keeping your elbows hugged in towards your body. Lower down halfway, hovering above the mat.

**19. Upward Dog:**
Inhale, press into your palms and lift your chest up and forward into Upward Facing Dog. Keep your thighs and hips lifted off the mat, opening through your heart center.

**20. Down Dog:**
Exhale, lift your hips up and back into Downward Facing Dog. Press your hands firmly into the mat and lengthen through your spine, finding strength and stability.

**21. Forward Fold:**
Inhale, step or hop your feet to the top of the mat and fold forward over your legs, coming into a Forward Fold. Keep a slight bend in your knees and allow your upper body to relax completely.

**22. Crow Pose:**
Plant your palms firmly on the mat shoulder-width apart, spreading your fingers wide. Lean forward, shifting your weight into your hands and lifting your feet off the ground. Bring your knees to the backs of your upper arms and engage your core. Lift one foot, then the other, finding

23 Boat Pose:**
Sit on the mat with your knees bent and feet flat on the floor. Lean back slightly and lift your feet off the mat, bringing your shins parallel to the floor. Extend your arms straight out in front of you, palms facing each other. Engage your core and lift your chest, finding balance on your sitting bones. Feel the strength and stability in your core as you hold Boat Pose.

**24. Bridge Pose:**
Lie on your back with your knees bent and feet hip-width apart. Press into your feet and lift your hips towards the sky, coming into Bridge Pose. Interlace your fingers under your back and roll your shoulders underneath you, pressing into your arms to lift your chest towards your chin. Feel the openness in your chest and the strength in your legs and glutes.

**25. Reclined Twist (Right and Left Side):**
Lie on your back with your arms extended out to the sides in a T-position. Bring your knees towards your chest and then lower them to the right side of your body, using your left hand to gently guide them down. Keep both shoulders grounded as you turn your gaze to the left. Feel the twist in your spine and the release in your lower back. After a few breaths, switch sides, bringing your knees to the left and turning your gaze to the right.

**26. Savasana with Guided Meditation:**
Extend your legs out long and feel your body sinking into your mat. Feel the energy you just cultivated poring through you and give your self permission to just sink and settle. 

gently bring your awareness back into the room, slowly roll to one side of the body and then up to seated. 

Thank you so much for sharing your breath, your practice and your time. from my heart to yours namaste. 

#13 Restorative - senior focused 

**Introduction:**
Welcome I am liseanne and I will be guiding you through this senior-focused restorative yoga class. Today, we'll explore gentle and nurturing poses supported by props to promote relaxation and rejuvenation. Let's begin by finding a comfortable seated position on our mats, allowing our breath to deepen and our bodies to relax.

**1. Supported Seated Forward Fold:**
Sit on the edge of a folded blanket or bolster with your legs extended in front of you. Place a bolster or stack of blankets on your thighs and fold forward, allowing your forehead to rest on the bolster. Hold onto the bolster or place your hands on the floor for support. Feel the gentle stretch in your spine and hamstrings. Stay here for several deep breaths.

**Transition:**
Slowly roll up to a seated position, using your hands for support.

**2. Supported Child's Pose:**
Come onto your hands and knees, placing a bolster lengthwise on your mat between your thighs. Sit back on your heels and fold forward, resting your torso and forehead on the bolster. Extend your arms out in front of you or place them by your sides. Feel the gentle opening in your hips and lower back. Stay here for several deep breaths.

**Transition:**
Press into your hands and slowly come up to a seated position, using the support of your hands to lift your torso.

**3. Supported Reclining Bound Angle Pose:**
Lie back on your mat with a bolster or stack of blankets placed lengthwise under your spine. Bend your knees and bring the soles of your feet together, allowing your knees to fall open to the sides. Support your outer thighs and knees with blocks or folded blankets. Rest your arms by your sides with palms facing up. Feel the gentle opening in your hips and chest. Stay here for several deep breaths.

**Transition:**
Roll to one side and carefully sit up, using your hands for support.

**4. Supported Legs-Up-The-Wall Pose:**
Sit sideways against a wall with your hip and shoulder touching the wall. Swing your legs up the wall as you lower your torso down onto the mat. Place a folded blanket or bolster under your hips for support if needed. Relax your arms by your sides or place them on your belly. Feel the gentle inversion and relaxation in your legs and lower back. Stay here for several deep breaths.

**Transition:**
Bend your knees and carefully roll to one side, using your hands for support as you come up to a seated position.

**5. Supported Reclining Twist:**
Lie on your back with your knees bent and feet flat on the floor. Shift your hips slightly to the right and extend your arms out to the sides in a T-position. Drop both knees to the left, stacking them on top of each other. Place a bolster or stack of blankets under your knees for support. Turn your head to the right and gaze over your right shoulder. Feel the gentle twist in your spine and the release in your lower back. Stay here for several deep breaths.

**Transition:**
Engage your core and slowly bring your knees back to center. Shift your hips slightly to the left and repeat the twist on the other side.

**6. Supported Savasana:**
Lie back on your mat with your legs extended and arms by your sides, palms facing up. Place a rolled blanket or bolster under your knees for support. Close your eyes and allow your entire body to relax into the mat. Focus on your breath and let go of any tension or stress. Stay here for several minutes, allowing yourself to fully surrender to relaxation.

**Closing:**
Slowly begin to deepen your breath and gently wiggle your fingers and toes. Roll to one side and carefully press yourself up to a seated position. Take a moment to notice how you feel after your restorative practice. Thank yourself for taking this time for self-care and relaxation. Namaste.

#14 senior Chair Yoga: Spine Focus**


My name is Liseanne and welcome  to my chair yoga session focusing on the health and mobility of our spine. Please find a sturdy chair with a straight back and come to a comfortable seated position. Sit with your feet flat on the ground, hip-width apart, and your hands resting gently on your thighs. Close your eyes if comfortable and begin to bring awareness to your breath, inhaling deeply through your nose and exhaling slowly through your mouth.

**1. Seated Cat/Cow Stretch:**
Begin by sitting tall in your chair. As you inhale, arch your back and lift your chest forward (Cow Pose). Exhale as you round your spine, tucking your chin towards your chest (Cat Pose). Continue to move through these seated Cat/Cow stretches, coordinating your breath with each movement. Feel the gentle articulation of your spine as you move through this sequence.

**Transition:**
Return to a neutral seated position, feeling the natural curve of your spine.

**2. Seated Side Stretch:**
Inhale as you reach your right arm up towards the sky, lengthening through your fingertips. Exhale as you gently lean to the left, feeling a stretch along the right side of your torso. Hold for a few breaths, then inhale to come back to center. Repeat on the other side, reaching your left arm up and leaning to the right. Feel the lengthening and opening along the side body.

**Transition:**
Return to a neutral seated position, taking a moment to notice the effects of the side stretch on your spine.

**3. Seated Spinal Twist:**
Place your right hand on the back of the chair and your left hand on your right knee. Inhale to lengthen your spine, and exhale as you gently twist to the right, looking over your right shoulder. Hold the twist for a few breaths, feeling the gentle rotation of your spine. Inhale to return to center, and repeat the twist on the other side. Feel the release of tension as you twist gently from side to side.

**Transition:**
Return to a neutral seated position, allowing your breath to come back to its natural rhythm.

**4. Seated Forward Fold:**
Sit towards the front edge of your chair with your feet hip-width apart. Inhale to lengthen your spine, and exhale as you hinge forward from your hips, folding your torso over your thighs. Allow your arms to hang down towards the floor, or place them on your thighs for support. Hold the forward fold for a few breaths, feeling the lengthening of your spine. Inhale to slowly roll back up to a seated position.

**Transition:**
Return to an upright seated position, taking a moment to notice the release of tension in your spine.

**5. Seated Spinal Extension:**
Sit towards the front edge of your chair with your feet flat on the ground. Interlace your fingers behind your lower back and gently press your palms together. Inhale as you lift your chest towards the sky, arching your upper back slightly. Keep your gaze forward to avoid straining your neck. Hold the extension for a few breaths, feeling the opening through the front of your chest and the lengthening of your spine.

**Transition:**
Release your hands and return to a neutral seated position, allowing your breath to return to its natural rhythm.

**Closing:**
Take a moment to thank yourself for taking the time to care for your spine and your overall well-being. Remember that the benefits of this practice will continue to support you throughout your day. When you're ready, slowly open your eyes and gently return to your surroundings. Namaste.

---

#15 Gentle Hatha All levels 

**Introduction:**
Welcome my name is liseanne and this is gentle Hatha yoga practice suitable for all levels. Find a comfortable seated position on your mat, close your eyes, and take a moment to connect with your breath. Let's begin.

**1. Savasana:**
Lie down on your back, arms by your sides, palms facing up. Allow your body to sink into the mat, releasing any tension. Soften your breath and relax completely.

**Transition:**
Gently hug your knees into your chest, then slowly drop them to the right side for a reclined twist.

**2. Reclined Twist (Right and Left Side):**
Inhale deeply, and as you exhale, guide your knees back to center and then drop them to the left side. Feel a gentle twist through your spine. Inhale to return to center. Repeat on the other side.

**Transition:**
Release your legs back to Savasana.

**3. Dynamic Bridge Pose:**
Bend your knees, placing your feet hip-width apart. Press into your feet as you lift your hips towards the sky. Inhale as you rise, exhale as you lower. Feel the strength in your legs and the openness in your chest.

**Transition:**
Lower your hips back down and hug your knees into your chest.

**4. Cat/Cow:**
Come to a tabletop position. Inhale, arch your back, and lift your gaze (Cow Pose). Exhale, round your spine, and tuck your chin (Cat Pose). Flow with your breath, warming up your spine.

**Transition:**
Return to a neutral spine.

**5. Rag Doll:**
Stand with your feet hip-width apart, knees slightly bent. Bend forward from your hips, allowing your torso to drape over your thighs. Hold onto opposite elbows and sway gently from side to side. Feel the release in your spine and hamstrings.

**Transition:**
Release your arms and slowly roll up to standing, one vertebra at a time.

**6. Tadasana:**
Stand tall with your feet grounded. Engage your core and lengthen your spine. Feel rooted and stable, like a mountain.

**Transition:**
Step your left foot back into a low lunge.

**7. Low Lunge with Twist (Left Side):**
Place your left hand on the mat and inhale your right arm up towards the sky. Exhale, thread your right arm under your left arm, twisting towards the left side. Inhale, open up to the right. Flow with your breath, feeling the twist in your spine.

**Transition:**
Step back to Downward Facing Dog, then transition to low lunge on the right side.

**8. Low Lunge with Twist (Right Side):**
Place your right hand on the mat and inhale your left arm up towards the sky. Exhale, thread your left arm under your right arm, twisting towards the right side. Inhale, open up to the left. Flow with your breath, feeling the twist in your spine.

**Transition:**
Step back to Downward Facing Dog.

**9. Forward Fold to Tadasana:**
Walk your hands back to your feet and fold forward. Inhale, halfway lift, exhale, fold. Inhale, rise up to standing, reaching your arms overhead. Exhale, bring your hands to heart center in Tadasana.

**Transition:**
Step your left foot back for Warrior One.

**10. Warrior One to Side Angle Pose (Right Side):**
Inhale, reach your arms overhead, bending your right knee. Exhale, open your arms to the side, bending deeper into your right knee. Inhale, reverse your warrior, reaching your right arm up and back. Exhale, lean forward into Side Angle Pose. Flow with your breath, feeling the strength and stretch in your legs and side body.

**Transition:**
Step back to Tadasana.

**11. Forward Fold to Tadasana:**
Repeat the Forward Fold to Tadasana transition.

**12. Warrior One to Side Angle Pose (Left Side):**
Repeat the Warrior One to Side Angle Pose sequence on the left side.

**Transition:**
Return to Tadasana.

**13. Forward Fold to Tadasana:**
Repeat the Forward Fold to Tadasana transition.

**14. Warrior Three (Right Side):**
Shift your weight onto your right foot, hinge forward at the hips, and extend your left leg straight back. Inhale, lengthen through your spine, exhale, engage your core. Feel the strength and balance in your standing leg.

**Transition:**
Step back to Tadasana.

**15. Warrior Three (Left Side):**
Shift your weight onto your left foot, hinge forward at the hips, and extend your right leg straight back. Inhale, lengthen through your spine, exhale, engage your core. Feel the strength and balance in your standing leg.

**Transition:**
Return to Tadasana.

**16. Seated Forward Fold:**
Sit on the mat with your legs extended in front of you. Inhale, lengthen your spine, exhale, fold forward from your hips. Keep your spine long and your chest open. Feel the stretch in your hamstrings and the release in your lower back.

**Transition:**
Release back to Savasana.

**17. Savasana:**
Lie down on your back, allowing your body to rest completely on the mat. Close your eyes, relax your muscles, and surrender to the present moment. Take a few deep breaths, feeling grateful for your practice.

**Conclusion:**
Gently wiggle your fingers and toes, then roll onto your right side, using your arm as a pillow. Take a moment here to honour your practice before slowly coming back to a seated position. Bring your hands to heart center and bow your head in gratitude. Namaste.

#16 Vinyasa flow- full body 

**Introduction:**
Welcome to our Vinyasa Flow Yoga class. Throughout this practice, we will flow seamlessly from one pose to another, synchronizing breath with movement. Find a comfortable seated position on your mat, close your eyes, and take a moment to connect with your breath.

**1. Savasana:**
Begin lying down on your back in Savasana. Close your eyes, soften your breath, and allow your body to relax completely into the mat. Take this time to center yourself and let go of any tension.

**Transition:** 
Gently roll onto your right side and press yourself up to a seated position.

**2. Banana (Right Side then Left Side):**
Extend your legs out to the right side, reaching your right arm overhead and stretching to the left. Feel a deep stretch along the right side of your body. Hold for a few breaths, then switch sides to stretch the left side of your body.

**Transition:**
Return to a seated position and come into Supine Figure 4 Pose.

**3. Supine Figure 4 Pose (Right Side then Left Side):**
Lie on your back, bend your knees, and place your feet flat on the mat. Cross your right ankle over your left thigh, creating a figure 4 shape. Thread your right arm through the space between your legs and clasp your hands behind your left thigh. Feel a stretch in your right hip and glute. Hold for a few breaths, then switch sides to stretch the left hip and glute.

**Transition:**
Release the legs and come into Child's Pose.

**4. Child's Pose:**
Sit back on your heels, knees wide apart, and fold forward, extending your arms in front of you. Rest your forehead on the mat and breathe deeply into your back body. Feel a gentle stretch in your hips, lower back, and shoulders.

**Transition:**
Come to a tabletop position and move into Cat-Cow Pose.

**5. Cat-Cow Pose:**
Inhale, arch your back, lift your chest and gaze towards the ceiling (Cow Pose). Exhale, round your spine, tuck your chin to your chest (Cat Pose). Flow with your breath, warming up your spine and engaging your core.

**Transition:**
From Tabletop position, tuck your toes and lift your hips up and back into Downward Facing Dog.

**6. Rag Doll:**
Walk your hands back to your feet and grab opposite elbows. Allow your torso to hang heavy over your thighs. Bend your knees as much as needed to find a comfortable stretch in your hamstrings and lower back. Shake your head gently to release tension in your neck.

**Transition:**
Release your arms and slowly roll up to standing, coming into Mountain Pose.

**7. Mountain Pose:**
Stand tall with your feet hip-width apart, arms by your sides, palms facing forward. Ground down through your feet, lengthen your spine, and reach through the crown of your head. Feel grounded and stable, like a mountain.

**Transition:**
Begin the Sun Salutation A sequence.

**8. Sun Salutation A:**
a. **Mountain Pose (Tadasana):** Stand tall at the front of your mat, feet together, palms facing forward.
b. **Upward Salute (Urdhva Hastasana):** Inhale, sweep your arms out to the sides and overhead, palms together.
c. **Forward Fold (Uttanasana):** Exhale, hinge at the hips and fold forward, bringing your hands to the mat or shins.
d. **Halfway Lift (Ardha Uttanasana):** Inhale, lengthen your spine and lift your chest, coming into a flat back position.
e. **Chaturanga Dandasana:** Exhale, step or jump back to a high plank position, lower halfway down, keeping your elbows close to your sides.
f. **Upward Facing Dog (Urdhva Mukha Svanasana):** Inhale, press into your palms and lift your chest and gaze towards the ceiling.
g. **Downward Facing Dog (Adho Mukha Svanasana):** Exhale, lift your hips up and back, forming an inverted V shape with your body. 

**Transition:**


From Downward Facing Dog, step your right foot forward into Warrior One.

**9. Warrior One to Humble Warrior (Right Side):**
Inhale, step your right foot forward between your hands, bending your right knee. Rise up into Warrior One, reaching your arms overhead. Exhale, interlace your hands behind your back, hinge forward at the hips, and lower your chest towards your right thigh, bringing your right shoulder inside your right knee. Inhale, lift your chest, and come back to Warrior One. Repeat this dynamic movement a few times, syncing your breath with your movement.

**Transition:**
From Downward Facing Dog, step your left foot forward into Warrior One.

**10. Warrior One to Humble Warrior (Left Side):**
Repeat the Warrior One to Humble Warrior sequence on the left side.

**Transition:**
From Humble Warrior, release your hands to the mat and step back to Chaturanga.

**11. Chaturanga to Upward Facing Dog to Downward Facing Dog to Tadasana:**
Flow through the Chaturanga to Upward Facing Dog to Downward Facing Dog sequence with your breath. Then, step or jump forward to Forward Fold, and rise up to Mountain Pose.

**Transition:**

.12.Malasana (Yogi Squat):**
Begin standing at the top of your mat. Step your feet wider than hip-width apart and turn your toes slightly out. Bend your knees and lower your hips down towards the mat, coming into a squat position. Bring your palms together at heart center, using your elbows to press your knees gently open. Feel a deep stretch in your hips and groin area. Keep your spine long and your chest lifted.

**Transition:**
Plant your hands on the mat and step back to Plank Pose.

**13. Crow Pose (Bakasana):**
From Plank Pose, bend your elbows and lower your knees towards the backs of your upper arms. Shift your weight forward onto your hands and lift your feet off the mat. Engage your core muscles to support your body weight. Gaze slightly forward and breathe deeply. Feel a sense of balance and strength as you hold the pose.

**Transition:**
Gently release your feet back to the mat and fold forward into Forward Fold (Uttanasana).

**14 Forward Fold (Uttanasana):**
Hinge at the hips and fold forward, allowing your torso to drape over your thighs. Let your head hang heavy and relax your neck. You may bend your knees slightly if needed. Feel a deep stretch along the back of your legs and spine. Keep your breath steady and your body relaxed.

**Transition:**
Plant your hands on the mat and step back to Chaturanga Dandasana.

**15. Chaturanga Dandasana:**
From Forward Fold, step or jump back to a high plank position. Lower your body halfway down by bending your elbows, keeping them close to your sides. Your elbows should be at a 90-degree angle. Keep your core engaged and your body in a straight line from head to heels. Feel strength and stability in your arms and core.

**Transition:**
Lower your body all the way down to the mat and prepare for Locust Pose.

**16. Locust Pose (Salabhasana):**
Place your forehead on the mat, arms alongside your body, palms facing up. On an inhale, lift your chest, head, arms, and legs off the mat simultaneously. Keep your gaze down to avoid compressing the neck. Engage your back muscles to lift higher, feeling a gentle stretch in the front of your body. Breathe deeply into your chest.

**Transition:**
Lower your body back down to the mat and press up to Downward Facing Dog.

**17 Downward Facing Dog (Adho Mukha Svanasana):**
From Locust Pose, press into your palms and lift your hips up and back, coming into an inverted V shape with your body. Keep your hands shoulder-width apart, feet hip-width apart, and heels reaching towards the mat. Feel a stretch in your hamstrings, calves, and shoulders. Keep your breath smooth and steady.

**Transition:**
Step your right foot forward between your hands and rise up to Warrior One (Virabhadrasana I).

**18. Warrior One to Warrior Three (Right Side):**
From Warrior One, engage your core and shift your weight onto your right foot. Begin to hinge forward at the hips, lifting your left leg up behind you. Extend your arms forward to create a straight line from fingertips to heel. Keep your hips square to the mat and your torso parallel to the ground. Feel a sense of strength and balance in your standing leg and core.

**Transition:**
Step back to Downward Facing Dog.

**19. Downward Facing Dog (Adho Mukha Svanasana):**
From Warrior Three, step your right foot back to meet your left foot, returning to Downward Facing Dog. Take a moment to reset and find your breath.

**Transition:**
Step your left foot forward between your hands and rise up to Warrior One on the left side.

**20. Warrior One to Warrior Three (Left Side):**
Repeat the Warrior One to Warrior Three sequence on the left side, focusing on grounding through your standing leg and maintaining stability through your core. Reach through your fingertips and heel as you find length and strength in your extended leg.

**Transition:**
From Warrior Three, release your hands to the mat and come to a seated position.

**21. Seated Butterfly Pose (Baddha Konasana):**
Sit on the mat with the soles of your feet together and your knees dropping out to the sides. Hold onto your feet or ankles with your hands. Lengthen your spine on an inhale, and exhale to fold forward from your hips. Keep your spine long as you hinge forward, feeling a deep stretch in your inner thighs and groin area. Relax your shoulders and breathe deeply.

**Transition:**
Lie down on your back and extend your legs out straight for Savasana.

**22. Savasana (Corpse Pose):**
Lie down on your back, arms by your sides, palms facing up. Close your eyes and allow your body to completely relax into the mat. Let go of any tension in your muscles and surrender to the present moment. Stay in Savasana for a few minutes, focusing on your breath and allowing your mind to become calm and peaceful. Enjoy the sense of deep relaxation and rejuvenation.

**Conclusion:**
Slowly begin to deepen your breath and gently awaken your body by wiggling your fingers and toes. Roll over onto one side in the fetal position, using your arm as a pillow. Take a moment here to express gratitude for your practice today. When you're ready, press yourself up to a seated position and bring your hands to your heart center. Namaste.

#17 grounded Restorative 

**Introduction:**
Welcome my name is liseanne and this is your Restorative Yoga practice, designed to promote deep relaxation and rejuvenation. For this practice, you will need several props to support your body in gentle, restful poses. Gather a bolster, a blanket, and a yoga strap or belt. Find a quiet space where you can fully relax without interruption.

**1. Butterfly Pose with Bolster Under the Spine:**
Begin by sitting on your mat with your legs extended in front of you. Place the bolster horizontally behind you, aligning it with your spine. Bend your knees and bring the soles of your feet together, allowing your knees to fall out to the sides. Place a folded blanket under each knee for support if needed. Slowly recline back onto the bolster, letting your arms rest comfortably by your sides. Close your eyes and focus on your breath as you settle into the pose. Feel the gentle opening in your hips and the release of tension in your lower back. Stay here for 5-10 minutes, allowing your body to completely surrender to the support of the bolster.

**Props:** Bolster, folded blankets

**2. Supine Twist (Right and Left):**
From Butterfly Pose, gently draw your knees together and extend your legs out straight on the mat. Hug your right knee into your chest and then guide it across your body towards the left side of your mat. Place your right arm out to the side at shoulder height, palm facing up. Use your left hand to gently press down on your right knee, deepening the twist. If needed, place a folded blanket or bolster under your right knee for support. Turn your head to the right and close your eyes, allowing your spine to gently twist and release tension. Hold the twist for 3-5 minutes, then repeat on the opposite side.

**Props:** Bolster (optional), folded blanket (optional)

**3. Reclined thigh stretch (Right and Left):**
Return to a neutral position on your back with your legs extended. Bend your right knee and draw it towards your chest. Then, extend your right leg up towards the ceiling, flexing your foot. Hold onto the back of your right thigh with both hands or use a yoga strap around the sole of your foot for added support. Extend your left leg out straight on the mat. Keep both shoulders grounded as you open your right leg out to the right side, add a block under the right thigh for support. Feel a gentle stretch along the inner thigh and side body. gently come out and  then switch to the other side.

**4. Face Down Savasana:**
Come to lie face down on your mat with your arms by your sides, palms facing up. If it's comfortable, place a folded blanket under your forehead for support. Close your eyes and allow your entire body to relax into the mat. Feel the gentle pressure against your abdomen as you breathe deeply into your belly. Face Down Savasana is a grounding pose that helps to release tension in the lower back and hips. Sfocusing on your breath and letting go of any remaining tension.

**Props:** Folded blanket (optional)

**5. Legs Up the Wall:**
Move towards a clear wall space and sit sideways with your right hip touching the wall. Swing your legs up onto the wall as you lower your upper body down onto the mat. You can place a folded blanket or bolster under your hips for added support and comfort. Keep your arms relaxed by your sides or place them on your belly. Close your eyes and surrender to the gentle inversion. Legs Up the Wall pose promotes relaxation, relieves swelling in the legs, and encourages circulation. Stay in this pose for 10-15 minutes, focusing on your breath and allowing gravity to do the work.

**Props:** Folded blanket, bolster (optional)

** savasana - lay out long on your mat. feel the whole body relex down. Do 10 full body scans, each time allowing your body to sink deeper and deeper. 

**Conclusion:**
As you prepare to transition out of Legs Up the Wall pose, gently bend your knees and roll onto one side. Take a moment to rest in a fetal position, allowing your body to integrate the benefits of your practice. When you're ready, press yourself up to a comfortable seated position. Bring your hands to your heart center and take a moment to express gratitude for this time of restoration and self-care. Namaste.

#18 Spine focused Yin 

**Introduction:**
Welcome my name is liseanne and this is yourYin Yoga practice, focusing on nurturing and releasing tension in the spine. Find a comfortable seated position on your mat, cross-legged or with your legs extended in front of you. Take a moment to center yourself, close your eyes, and connect with your breath.

**1. Seated:**
Begin in a comfortable seated position, with your spine tall and your shoulders relaxed. Rest your hands on your knees or in your lap. Close your eyes and take a few deep breaths, allowing your body to settle into the present moment. Feel the gentle lengthening of your spine as you sit with awareness.
 Set an intention for class if that speaks to you. 

**Transition:**
From Seated, gently transition into Butterfly Pose.

**2. Butterfly Pose with Blocks Supporting the Thighs:**
Bring the soles of your feet together and allow your knees to fall out to the sides, forming a diamond shape with your legs. Place blocks under each thigh for support if needed. Fold forward from your hips, resting your forehead on a block or on the floor. Feel a deep stretch along the spine, particularly in the lower back and sacrum. Breathe deeply into any areas of tension, allowing them to soften with each exhale.

**Transition:**
Slowly come up from Butterfly Pose and extend your legs out in front of you for Paschimottanasana.

**3. Paschimottanasana with Blocks Supporting the Head:**
Sit tall with your legs extended in front of you. Place a bolster or folded blanket on your thighs and another one on top to support your forehead. Fold forward from your hips, allowing your torso to drape over your legs. Rest your forehead on the bolster and let your arms relax by your sides. Feel a gentle stretch along the entire length of your spine, from your tailbone to the back of your neck. Allow your breath to deepen and soften as you surrender into the pose.

**Transition:**
Release from Paschimottanasana and come down onto your belly for Sphinx Pose.

**4. Sphinx Pose with Bolster Under the Chest:**
Lie on your belly with your elbows under your shoulders and forearms resting on the mat. Place a bolster or folded blanket under your chest for support. Press into your forearms and lift your chest and head up, lengthening through the crown of your head. Feel a gentle compression in the lower spine and a stretch in the front of your torso. Keep your shoulders relaxed and your breath steady as you hold the pose.

**Transition:**
From Sphinx Pose, come down onto your belly and prepare for Prone Half Frog Pose.

**5. Prone Half Frog Pose (Right and Left Side):**
Lie on your belly with your legs extended behind you. Bend your right knee and bring it out to the side, placing your right shin parallel to the front edge of your mat. Keep your left leg extended straight behind you. Rest your forehead on your forearms or on a block for support. Feel a deep stretch along the front of your right hip and thigh, as well as a gentle opening in the lower spine.  then gently switch sides.

**Transition:**
From Prone Half Frog Pose, gently release your legs and come onto your back for Reclined Supported Hero’s Pose.

**6. Reclined Supported Hero’s Pose:**
Come to a kneeling position with your knees together and your feet wider than your hips. Place a bolster or folded blankets behind you, perpendicular to your body. Slowly lower your torso back onto the bolster, allowing your spine to arch gently over it. Rest your arms by your sides or extend them overhead. Feel a deep opening in the front of your chest and shoulders, as well as a gentle stretch in the spine. Allow your breath to deepen and your body to relax completely. option to do this one leg at a time. 

**Transition:**
From Reclined Supported Hero’s Pose, gently roll off the bolster and come into Savasana.

**7. Savasana:**
Extend your legs out straight and let your feet fall open. Allow your arms to rest by your sides with your palms facing up. Close your eyes and take a few deep breaths, letting go of any remaining tension in your body. Surrender to the support of the earth beneath you and allow yourself to fully relax. Stay in Savasana for 5-10 minutes, enjoying a sense of deep peace and tranquility.

**Conclusion:**
When you're ready to complete your practice, gently begin to deepen your breath and wiggle your fingers and toes. Roll onto your right side and take a few moments to rest there, supporting your head with your arm. When you feel ready, press yourself up to a seated position and take a moment to express gratitude for the nourishment and release your practice has provided. Namaste.

#19 Yin Hips 

**Introduction:**
Welcome my name is Liseanne and this is your Yin Yoga practice, focusing on releasing tension and promoting mobility in the hips. For this practice, you will need several props to support your body and enhance the depth of your stretches. Gather a bolster, two blocks, and a blanket. Find a quiet space where you can fully relax without interruption.

**1. Seated Pose with Pranayama (Alternating Nostril Breathing):**
Begin in a comfortable seated position on your mat, with your legs crossed or extended in front of you. Place a bolster or folded blanket under your hips to elevate them slightly. Sit up tall and close your eyes. Rest your hands on your knees in chin mudra (index finger and thumb touching). Take a few deep breaths to settle into the present moment. When you're ready, bring your right hand into Vishnu mudra (fold your index and middle fingers towards your palm) and use your thumb to close your right nostril. Inhale deeply through your left nostril, then use your ring finger to close your left nostril and exhale through your right nostril. Continue this pattern for several breaths, then switch sides.

**Transition:**
After completing the pranayama practice, gently release your hands and come into a tabletop position.

**2. Lizard Pose (Winged Dragon Pose) - Both Sides:**
From tabletop position, step your right foot forward between your hands, bringing your knee towards your right wrist and your right foot towards your left wrist. Lower your left knee to the mat and untuck your toes. Slide your left knee back until you feel a stretch in the left hip flexor and groin. Keep your hands on the mat for support or come down onto your forearms or onto blocks for a deeper stretch. Hold the pose for 3-5 minutes, focusing on releasing tension in the right hip and groin. To transition to the other side, come back to tabletop position and move through Cat-Cow Pose. Repeat Lizard Pose on the left side.

**Props:** Bolster, blocks (optional)

**3. Seated Twist (Right and Left):**
Come to a seated position with your legs extended in front of you. Bend your right knee and cross it over your left leg, placing your right foot on the outside of your left thigh. Hug your right knee into your chest, then twist towards the right, bringing your left elbow to the outside of your right knee and your right hand behind you for support. Use a block under your right hip if needed to elevate it and support the twist. Hold the pose for 3-5 minutes, feeling the stretch in the outer hip and lower back. To transition to the other side, release the twist and come into a forward fold, then switch the position of your legs and repeat the twist on the left side.

**Props:** Block

**4. Gomukhasana (Cow Faced Pose):**
Come to a seated position with your legs extended in front of you. Bend your right knee and cross it over your left leg, stacking your right knee on top of your left knee. Flex both feet and sit evenly on your sit bones. Use a block or bolster under your hips if needed to support your pelvis. Inhale, lengthen your spine, and exhale, hinge forward from your hips, keeping your spine long. Hold the pose for 3-5 minutes, feeling the stretch in the outer hips and glutes. To release, slowly come out of the forward fold and switch the position of your legs to repeat the pose on the other side.

**Props:** Block, bolster

**5. Reclined Figure 4 Position (Right and Left):**
Lie down on your back with your knees bent and feet flat on the mat. Cross your right ankle over your left thigh, flexing your right foot. Use your right hand to gently press your right knee away from your body, feeling a stretch in the outer hip and thigh. If needed, place a block or bolster under your head for support. Hold the pose for 3-5 minutes, allowing your muscles to relax and soften. To switch to the other side, release your right foot to the mat and cross your left ankle over your right thigh. Repeat the reclined figure 4 position on the left side.

**Props:** Block, bolster

**Conclusion:**
After completing reclined figure 4 position on both sides, gently release both feet to the mat and extend your legs out straight. Allow your body to relax completely into Savasana. Close your eyes and take a few moments to rest and integrate the benefits of your practice. Stay in Savasana for 5-10 minutes, feeling the release and openness in your hips. When you're ready, slowly begin to deepen your breath and bring awareness back to your body. Gently wiggle your fingers and toes, then roll onto one side and press yourself up to a seated position. Take a moment to acknowledge the space you've created in your hips and express gratitude for your practice. Namaste.

#20 Restorative for sleep 

**Introduction:**
Welcome my name is Liseanne and this is your Restorative Yoga practice designed to help you relax and prepare for a restful night's sleep. Find a comfortable space where you can lie down on your mat without distractions. Gather any props you may need, such as bolsters, blankets, and blocks. Let's begin.

**Guided Meditation:**
Lie down on your back with your arms by your sides and close your eyes. Take a few moments to settle into the present moment, allowing your body to relax and release any tension. Begin to focus on your breath, noticing the natural rhythm of your inhales and exhales. With each breath, imagine a sense of calmness washing over you, like gentle waves lulling you into a state of deep relaxation. Visualize a peaceful scene, such as a tranquil beach or a serene forest, and immerse yourself in the tranquility of the moment. Let go of any thoughts or worries, allowing them to drift away like clouds in the sky. Stay in this state of relaxation for a few minutes, enjoying the sense of stillness and peace.

**1. Supported Child's Pose:**
Come into a kneeling position on your mat and place a bolster or folded blanket between your thighs. Lower your hips back towards your heels and extend your arms forward, resting your forehead on the bolster. Allow your entire body to relax into the support of the props. Feel a gentle stretch in your lower back and hips as you surrender to the pose. Stay here for 5-10 minutes, breathing deeply and letting go of any tension with each exhale.

**2. Half Frog Pose (Right and Left Side):**
From Supported Child's Pose, slowly come up onto your hands and knees. Extend your right leg out to the side and bend your knee at a 90-degree angle, placing a bolster or folded blanket under your right thigh for support. Gently lower your right hip towards the mat, feeling a deep stretch in the inner thigh and hip. Rest your forehead on your stacked hands or on a block. Hold the pose for 3-5 minutes, allowing your muscles to release and soften. Repeat on the left side.

**3. Wind-Relieving Pose (Right and Left Side):**
Lie down on your back with your knees bent and feet flat on the mat. Hug your right knee into your chest and interlace your fingers around your shin. Gently draw your right knee towards your right shoulder, feeling a stretch in your hip and lower back. Hold the pose for 2-3 minutes, breathing deeply into the sensation. Repeat on the left side.

**4. Butterfly Pose:**
Sit on your mat with the soles of your feet together and your knees falling out to the sides. Place a bolster or folded blankets under your knees for support if needed. Allow your spine to lengthen and your shoulders to relax. Rest your hands on your feet or on the floor in front of you. Close your eyes and focus on your breath, feeling a gentle opening in your hips and groin. Stay in the pose for 5-10 minutes, allowing your body to soften and release.

**5. Supported Reclining Twist (Right and Left Side):**
Lie down on your back with your knees bent and feet flat on the mat. Extend your arms out to the sides in a T position. Lift your hips slightly and shift them to the right, then lower both knees towards the left. Place a bolster or folded blanket under your knees for support. Turn your head to the right and close your eyes. Feel a deep stretch in your spine and a gentle twist in your torso. Stay in the pose for 3-5 minutes, allowing your breath to guide you deeper into relaxation. Repeat on the other side.

**6. Savasana:**
Extend your legs out straight on the mat, allowing your feet to fall open slightly. Relax your arms by your sides with your palms facing up. Close your eyes and take a few deep breaths, letting go of any remaining tension in your body. Surrender to the support of the earth beneath you and allow yourself to completely relax. Stay in Savasana for 10-15 minutes, allowing your mind and body to settle into a state of deep restfulness.

**Conclusion:**
As you slowly begin to transition out of Savasana, take your time to stretch and awaken your body gently. Bring awareness back to your surroundings and slowly come to a seated position on your mat. Take a moment to express gratitude for the restorative practice you've just completed, knowing that you've nourished your body and mind in preparation for a restful night's sleep. Namaste.

extra: short practice to display my speaking 

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