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Apr 15, 2020
04/20
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Dr. Melissa West
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Welcome to our 30 day beginner yoga challenge. This challenge is designed to get you in the habit of practicing yoga over the next 30 days. I have been hearing from a lot of people who are working from home who are starting yoga for the first time. I am hearing from my students that they are working from home and they need 10 minute yoga breaks throughout their day. This 30 day beginner yoga challenge will get you in the habit of moving your body every day after you wake up, as a 10 minute...
Topics: 30 day beginner yoga challenge, 30 day yoga challenge yoga with melissa, yoga with melissa,...
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Apr 22, 2020
04/20
by
Dr. Melissa West
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This is a short vlog to show you behind the scenes in the making of the 30 day beginner yoga challenge. We both loved making the challenge because it gave us a positive focus during the coronavirus pandemic and it allowed us to make a positive difference in the world. Having a project that we can offer out in the the world with joy, gratitude and love helped us to stay grounded. Our location was an hour drive outside of Victoria B.C. close to Metchosin. Because we live on an island where...
Topics: how to start beginner yoga, yoga with melissa, 30 day beginner yoga challenge, 30 day yoga...
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Apr 16, 2020
04/20
by
Dr. Melissa West
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Day 1 of our 30 Day Beginner Yoga Challenge is a 10 minute Complete Full Body Beginner Yoga Class. It is a prop free and a wrist free class. These short 10 minute beginner yoga classes begin with centering to feel the support of the earth, release tension from your body and to connect with your breath. This class includes beginner yoga poses to release stiffness and pain in your hips. Cat pose will help you to find your center and be more flexible in your spine. Warrior One with chest opening...
Topics: 30 day beginner yoga challenge, 30 day yoga challenge yoga with melissa, yoga with melissa,...
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Apr 17, 2020
04/20
by
Dr. Melissa West
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Day 2 of our 30 Day Beginner Yoga Challenge is another 10 minute video that you can do at home. This short 10 minute yoga class is hands free, wrist free, kneeling free, prop free, and inversion free. We will begin our yoga class by releasing tension and pain from your shoulders. Then we will strengthen your legs and glutes and open your chest. There are some core stabilization yoga poses to strengthen your obliques and abs. When we come to standing we will increase the flexibility of your...
Topics: beginner yoga at home, 30 day beginner yoga challenge, 30 day yoga challenge yoga with melissa,...
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Apr 19, 2020
04/20
by
Dr. Melissa West
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Day 4 of our beginner yoga challenge is a basic yoga for beginners. This is a hands free, wrist free, kneeling free, prop free, and inversion free yoga class. This class contains simple yoga poses for beginners, beginning with knee to chest pose to release your low back and keyhole stretch to release your hips. Boat pose will strengthen your core and the variation we practice in this class will connect you with your heart. Tree pose is a balancing pose we practice today, with lots of options...
Topics: basic yoga for beginners, 30 day beginner yoga challenge, 30 day yoga challenge yoga with melissa,...
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Apr 18, 2020
04/20
by
Dr. Melissa West
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This short 10 minute beginner yoga to increase flexibility will focus on releasing stiffness in your neck, shoulders, upper and lower back, hips and legs. It is a wrist free, inversion free, and prop free class. When we are flexible in our bodies we are flexible in our minds, our emotions can move freely through us. We are not rigid with our thoughts, we can find new solutions to problems. We begin our class with knee to chest pose combined with a neck release to release our low back. In...
Topics: beginner yoga to increase flexibility, beginner yoga challenge day 4, 30 day beginner yoga...
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Apr 26, 2020
04/20
by
Dr. Melissa West
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Day 13 of our 30 Day Beginner Yoga Challenge is a quiet yoga class to help you fall asleep and stay asleep. This beginner yoga class is a wrist free, prop free class. We will begin with a centering and focus on your exhale to help you release into deep relaxation and sleep. Relaxing poses like wide knee child’s pose will help you to deepen your rest. We will practice a moon channel breathing to help invite in deep sleep. A standing forward fold will invite relaxation and a reclined twist...
Topics: beginner yoga for sleep, beginner yoga flow, 30 day beginner yoga challenge, day 13 beginner yoga...
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Jun 3, 2020
06/20
by
Dr. Melissa West
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4 tips for how to learn beginner yoga 1. FIND A TEACHER THAT RESONATE WITH I cannot emphasize this enough. I love the quote, “You may be the ripest, juiciest peach and the world and some people still do not like peaches.” There are so many yoga teachers in our world and this is a great thing, because chances are if you didn’t like one there will be another that will suite your personality better. Each yoga teacher has a different way of delivering their yoga depending on their own...
Topics: how to learn yoga, how to learn beginner yoga, how to start yoga, yoga with melissa, 30 day...
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May 13, 2020
05/20
by
Dr. Melissa West
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The penultimate day of our 30 day beginner yoga challenge is a yoga class for abundance. All the beginner yoga poses in this class are hand free, wrist free, kneeling free, prop free, and inversion free. This is another one of my favourite classes in the series. You will feel like you are immersed in abundance in this class! The simple heart opening beginner yoga poses in this class will open you to your abundance in all forms, an abundance of love, material wealth, understanding, healing,...
Topics: beginner yoga for abundance, abudnace beginner yoga, 30 day beginner yoga challenge, day 29...
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Apr 23, 2020
04/20
by
Dr. Melissa West
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Day 10 of our 30 Day Beginner Yoga Challenge is a wrist free, hand free, knee free, prop free, and inversion free class yoga flow class. After a short centering we will stand up for a standing warrior flow where we will part the clouds to clear stagnant emotional energy from your heart and your mind. This will also help to clear any obstacles ahead of you so that you can manifest all that you intend for your life. The movement will also open up your intuition. From there we will do one of my...
Topics: beginner yoga flow, 30 day beginner yoga challenge, day 10 beginner yoga challenge, 30 day yoga...
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Apr 21, 2020
04/20
by
Dr. Melissa West
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Day 6 of our beginner yoga challenge is an inversion free and prop free class that is a perfect way for you to practice in the morning. This beginner yoga class for the morning starts with a breath practice to energize your morning. There is some shoulder release to wake up your shoulder joints. Bridge pose will strengthen your glutes and open up your hips. We will open up your side body and breathing with some gate variations. When we come up to standing we will practice breath of joy which is...
Topics: beginner yoga in the morning, 30 day beginner yoga challenge, day 6 beginner yoga challenge, 30 day...
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Apr 21, 2020
04/20
by
Dr. Melissa West
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Day 7 of our 30 Day Beginner Yoga Challenge is a hand free, wrist free, kneeling free, inversion free, and prop free yoga class. It is a full body stretch that will start with some centering to connect with your breath, body and the earth. Our first stretch will be for your hamstrings and then your hips and glutes. Next up will be your low back with knees to chest and a twist. When we come to standing we will do some stretches to release your upper back, followed by some additional stretches...
Topics: beginner yoga full body stretch, 30 day beginner yoga challenge, day 7 beginner yoga challenge, 30...
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Apr 23, 2020
04/20
by
Dr. Melissa West
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Day 8 of our 30 Day Beginner Yoga Challenge is a wrist Free, Hand Free, kneeling free, inversion free, and prop free yoga routine for beginners. We will begin by centering with a breathing exercise to sense your own vitality. From there we will do some modified side planks and then come up to standing and continue to open up your side body with palm tree sways. Continuing standing we will do a little flow from side angle to reverse warrior. Our backbend today is bow pose which will stimulate...
Topics: beginner yoga routine, 30 day beginner yoga challenge, day 8 beginner yoga challenge, 30 day yoga...
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May 13, 2020
05/20
by
Dr. Melissa West
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I saved one of the best classes of the whole 30 day beginner yoga challenge for last. Beginner yoga for joy is a super fun hand free, wrist free, kneeling free, prop free, and inversion free yoga class. There is happy baby pose, clapping and singing in warrior two, breath of joy, Goddess victory squat, a beautiful flow from standing and a gorgeous poem in savasana by Mary Oliver. The poem is: Joy is Not Made to be a Crumb by Mary Oliver You can do this class if you have never done a yoga...
Topics: beginner yoga for joy, joy beginner yoga, 30 day beginner yoga challenge, day 30 beginner yoga...
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Apr 20, 2020
04/20
by
Dr. Melissa West
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Day 5 of our beginner yoga challenge is a basic yoga for beginners. This is a hands free, wrist free, kneeling free, prop free, and inversion free yoga class. We will begin our beginner yoga class today with some pelvic mobility rocking our hips front and back and side to side, followed by some knee sways. Keyhole stretch will stretch your outer thighs and glutes. When we come to standing we will open up your psoas/hip flexor muscle. Our final beginner yoga pose is bound angle pose to get...
Topics: beginner yoga for hip pain, 30 day beginner yoga challenge, day 5 beginner yoga challenge, 30 day...
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Apr 26, 2020
04/20
by
Dr. Melissa West
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Day 12 of our 30 Day Beginner Yoga Challenge is a 10 minute gentle beginner yoga class that is hand free, wrist free, kneeling free, prop free, and inversion free. We will begin with some centering to bring awareness to our breath with one hand on your belly and one hand on your heart center. Some eye yoga will release the tension from your eyes, giving you some relief from screen time. Gentle yoga poses like knee to chest pose, easy twist and butterfly pose will release your low back. There...
Topics: beginner yoga flow, 30 day beginner yoga challenge, day 10 beginner yoga challenge, 30 day yoga...
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Apr 28, 2020
04/20
by
Dr. Melissa West
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Day 15 of our beginner yoga challenge is a beginner yoga class on how to breathe. This beginner yoga class is an inversion free and prop free yoga class. We will begin with some reclined centering to bring some awareness to breath movement in your belly. Throughout the class we will open up your thoracic area with side bends and gentle backbends. Our poses today are bananasana which is a side bend. In cat pose we will circle our ribs to bring awareness to your diaphragm. We will do a simple...
Topics: beginner yoga how to breathe, how to breathe beginner yoga, 30 day beginner yoga challenge, day 15,...
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Apr 28, 2020
04/20
by
Dr. Melissa West
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Day 14 of our beginner yoga challenge is a yoga class for posture which is kneeling free, prop free and inversion free. This beginner yoga class has many beginner yoga poses to open up your chest and strengthen the muscles along the back of your body to improve your posture. We will begin with bridge pose to open your chest and strengthen your glutes and legs. Locust pose is another pose that strengthens your back body while opening up your chest. Boat pose will strengthen your core and...
Topics: beginner yoga for posture, beginner yoga posture, 30 day beginner yoga challenge, day 14, beginner...
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Apr 23, 2020
04/20
by
Dr. Melissa West
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Day 9 of our 30 Day Beginner Yoga Challenge is an inversion free, and prop free yoga class to practice balancing poses. In this class we will slowly begin to build our balancing poses. We begin this class by centering and focusing on the balance of the flow of our breath in and out through our nostrils. From there we warm up our spine with some cat and cow pose. From table top position we practice some balancing arm/leg reaches. In gate pose I will offer you some balancing options. When we come...
Topics: beginner yoga balancing poses, 30 day beginner yoga challenge, day 9 beginner yoga challenge, 30...
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May 10, 2020
05/20
by
Dr. Melissa West
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This beginner yoga class will help you to release stagnant energy. It is a hand free, wrist free, kneeling free, prop free, and inversion free yoga class. This is day 26 of our beginner yoga challenge. The next few classes are some of my favourite of the whole 30 day challenge. They are qigong inspired flow. This one will help you to release depression, stress and anxiety, and mood swings. From there we will promote better flow of energy in body, increase your vital life force energy, improve...
Topics: beginner yoga to release stagnant energy, release stagnant energy with yoga, 30 day beginner yoga...
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May 2, 2020
05/20
by
Dr. Melissa West
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This beginner yoga class for digestion is day 18 of our beginner yoga challenge. All the beginner yoga poses in this class are hand free, wrist free, knee free, and prop free. We will begin this class by tuning into our digestive system and allowing it to relax and soften. Knee to chest pose will release constipation by pressing on the ascending and descending colon. Bananasana will lengthen and relax your digestive system. When we take the time to attend to our digestive system with yoga we...
Topics: beginner yoga for digestion, constipation yoga for beginners, 30 day beginner yoga challenge, day...
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May 7, 2020
05/20
by
Dr. Melissa West
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This 10 minute beginner yoga class is a simple full body yoga flow. Day 23 of our beginner yoga challenge is a hand free, wrist free, kneeling free, inversion free, and prop free beginner yoga class. We will start with a centering to feel the flow of our breath and tension flowing out of our body. From there we will do a bridge flow followed by knees to chest pose with some flowing movements to release your low back. In chair pose you will rotate in a flowing way to release your low back....
Topics: simple full body yoga flow for beginners, beginner yoga simple full body flow, 30 day beginner yoga...
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May 2, 2020
05/20
by
Dr. Melissa West
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Day 18 of our beginner yoga challenge will leave our beginner yogis feeling relaxed. All the beginner yoga poses in this beginner yoga class for relaxation are hand free, wrist free, kneeling free, prop free, and inversion free. We will start this relaxing yoga class with a centering followed by some knee sways to relax your hips. Knee to chest pose will relax your low back and then hand to big toe pose will relax your hamstring muscles. When we ome to standing side angle pose will open up...
Topics: beginner yoga for relaxation, relaxation yoga for beginners, 30 day beginner yoga challenge, day 18...
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May 12, 2020
05/20
by
Dr. Melissa West
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This beginner yoga class for heart radiance is a prop free and inversion free yoga class. It is day 28 of our 30 day beginner yoga challenge. This is another one of my favourite classes from the series. It is influenced by my love of five element theory and the fire element. The poses are simple beginner yoga poses and include easy heart openers like bow pose, cat/cow, lung pose, a variation of camel pose that is simple accessible and cobra. We will finish in savasana with a poem called: All...
Topics: beginner yoga for heart radiance, heart radiance beginner yoga, 30 day beginner yoga challenge, day...
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May 5, 2020
05/20
by
Dr. Melissa West
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This is an easy beginner yoga class for the morning. Day 21 of our 30 day beginner yoga challenge is a hand free, wrist free, kneeling free, prop free, and inversion free. We will begin with a centering to wake up our body with some breathing. Rolling open into a twist will also open up your thoracic spine and breathing and release tension from your back. Bridge pose will strengthen your legs and glutes, open your chest and heart and create flexibility in your spine. In crescent lunge pose you...
Topics: easy morning beginner yoga, beginner yoga for easy morning, 30 day beginner yoga challenge, day 21...
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May 2, 2020
05/20
by
Dr. Melissa West
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This beginner yoga class for strength and flexibility is day 17 of our beginner yoga class. All the beginner yoga poses in this yoga class for beginners are hand free, wrist free, kneeling free, prop free, and inversion free. After a short centering to transition from your day we will start by opening up your hips with keyhole stretch. Modified side plank will strengthen your core and obliques. Modified plank will strengthen your core. We will come to standing to practice high lunge with a side...
Topics: beginner yoga for strength and flexibility, strength and flexibility yoga for beginners, 30 day...
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May 27, 2020
05/20
by
Dr. Melissa West
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Can I practice yoga everyday if I am a beginner? In this video I am going to offer five tips and some important guidelines about the frequency of yoga practice if you are a beginner. Listen to Your Body Most importantly, listen to your body. If you are feeling any pain or not feeling well in any way, remember it is ok to take some time off. It is not ok to push yourself in yoga. The no pain no gain thing does not apply in yoga. Take a Break Even though it is a 30 day yoga challenge,...
Topics: can I practice yoga everyday if I am a beginner?, how to start beginner yoga, yoga with melissa, 30...
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May 9, 2020
05/20
by
Dr. Melissa West
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No yoga mat? No problem! This beginner yoga class is a hand free, wrist free, kneeling free, prop free, inversion free and mat free class! This is day 25 of our beginner yoga challenge. We will start with a seated centering. If you are in a park you can lie down on the grass, or sit on a park bench. From there we will do boat pose to strengthen your abdominals. If you have back problems, please take an abdominal curl instead. :) Most of this class is done standing with tree pose, warrior two,...
Topics: no mat beginner yoga, beginner yoga no mat required, 30 day beginner yoga challenge, day 25...
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May 6, 2020
05/20
by
Dr. Melissa West
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This 10 minute beginner yoga video with a strap is a hand free, wrist free, knee free class. It day 22 of our 30 day beginner challenge. If you do not have a yoga strap, no big deal. You can use a man’s necktie or the strap from your bathrobe. Straps can create a sense of stability and support so that you can let go more fully in your body. The yoga strap is a great way to extend your limbs and create a connection. If you cannot reach a part of your body on your own, you no longer need...
Topics: beginner yoga with a strap, how to use a yoga strap for beginners, 30 day beginner yoga challenge,...
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May 1, 2020
05/20
by
Dr. Melissa West
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Day 16 of our 30 Day Beginner Yoga Challenge is a Beginner Yoga Class for Neck and Shoulder Pain. All of these beginner yoga poses for neck and shoulder pain are hand and wrist free, kneeling free, inversion free, and prop free. We will begin with a centering to bring awareness to your neck and shoulders and to soften that area of your body with mindfulness. We will stay in a reclined position to do some yoga neck releases including one of my favourites called 10 tigers running through the...
Topics: beginner yoga for neck and shoulder pain, neck and shoulder pain yoga for beginners, 30 day...
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May 11, 2020
05/20
by
Dr. Melissa West
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This short 10 minute beginner yoga class is perfect to boost your energy. All the poses in day 27 of our beginner yoga challenge are hand free, wrist free, kneeling free, prop free, and inversion free. We will start with some dead but pose to wake up your fire in your energy center. Cobra building will open your chest and invite breath into your lungs, energizing you. Breath of joy is an invigorating breath that strengthens your legs and brings energy to your body, mind and spirit. In warrior...
Topics: beginner yoga for energy boost, energy boost beginner yoga, 30 day beginner yoga challenge, day 27...
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May 8, 2020
05/20
by
Dr. Melissa West
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Join us for a 10 minute quick beginner yoga class. This is a hand free, wrist free, kneeling free, prop free, and inversion free class. It is day 24 of our beginner yoga challenge. We will start with a short centering to transition you from the busy-ness of your day to your yoga class. From there we will release your spine and back with some bridge pose. Keyhole stretch is a great way to release your hips. We will strengthen your core and obliques with a modified side plank pose. When you come...
Topics: quick beginner yoga, beginner yoga quick and short, 30 day beginner yoga challenge, day 24 beginner...
