30 minute BEGINNER PILATES to Wake Up & Strengthen Your Core |YWM 746
Membership  https://www.melissawest.com/membership 

This beginner morning Pilates class is designed to wake you up and help you connect with your core in a way that feels grounded, kind, and sustainable. My intention is to make Pilates accessible for everyone, whether you’re new to it, rebuilding strength, or looking for a more mindful approach that honors your body’s limits. 

In my own experience, many real-life classes move too fast or expect you to already be strong enough to keep up. They’re often expensive, and lack modifications, so I find I end up with neck pain or even migraines. This class is my offering to bridge that gap so you can experience the benefits of Pilates without strain and I will slowly build while offering lots of modifications and options.

We’ll move gently through foundational Pilates exercises that engage your core, wake up your spine, and bring strength and mobility into your morning. You’ll build warmth from the inside out while staying connected to your breath and body. My aspiration is that this practice helps you feel stronger and more at home in your body, while also reminding you that accessible, high-quality movement doesn’t need to be expensive.

Yin Yoga for TIGHT HIPS | Yoga with Melissa 745 

Membership  https://www.melissawest.com/membership
Receive emails from me   https://bit.ly/melissamail 

Meet the deep tension that gathers in your hips with this yin yoga class. Through long-held, floor-based poses, you’ll explore the principles of Yin Yoga: choosing an appropriate edge, softening, being still, and staying awhile. These four anchors guide your body to release resistance, deepen your breath and downshift your nervous system into safety. As the connective tissues around your hips, pelvis, and lower back begin to hydrate and unwind, space and ease naturally return to your movement and breath.

Energetically, the practice supports the smooth flow of Qi through the Liver, Gallbladder, and Kidney meridians that run through the hips and inner thighs. These pathways are linked with flexibility, emotional release, and grounded vitality.

This yin yoga for tight hips is designed to gently unwind deep-seated tension and restore mobility through the hips and pelvis. Invite your body to release long-held tightness in the fascia and connective tissues that surround the hip joints. The extended holds allow these tissues to rehydrate and regain elasticity, improving circulation, nourishing the joints, and expanding your natural range of motion.

Beyond the physical release, Yin Yoga supports your nervous system in shifting out of stress and into a state of deep rest. As your body settles, your parasympathetic response is activated, calming the mind and dissolving habitual guarding patterns. 

Poem: In the Quiet After by Rosemerry Wahtola Trommer

Props: Blocks, Blanket, Bolster 

Membership  https://www.melissawest.com/membership
Receive emails from me   https://bit.ly/melissamail 

Melt Away Stress | Cozy Restorative Yoga | YWM 744

Settle into deep calm with this cozy restorative yoga class designed to help you unwind and destress. Through gentle, supported postures and slow, steady breathing, you’ll soothe your nervous system and create space for ease. This class offers a soft landing for when life feels full, helping you release layers of tension, anxiety, and overwhelm while grounding back into the body’s natural rhythm of rest and repair.

As you linger in each pose, your body will begin to melt open, your mind will quiet, and your breath will lead you toward peace. This is your invitation to slow down, to reconnect with the quiet underneath the noise, and to experience true anxiety relief. Perfect for evenings or anytime you need a reset, this restorative practice helps you return to balance, supported, soothed, and deeply at ease.

Props Needed: bolster, block, chair

Poems:
Between the Lines by Jeff Foster (adapted)
Tree by Jane Hirschfield
Sitting in a Quiet Room by Rosemerry Wahtola Trommer
January by Betty Adcock

This ROOT CHAKRA VAGUS NERVE YOGA is SO nourishing safety, calm + ease in your body | YWM 743
Full month vagus nerve + nervous system practices inside https://melissawest.com/membership

When life feels like it’s rushing you forward and your body responds with tightening, bracing, and agitation, this Root Chakra Vagus Nerve Yoga practice will help you slow down and reconnect to safety. Fear, rushing, fixing, and the feeling of being wired or overstimulated are all signs of sympathetic activation in the nervous system. This class is designed for anyone who wants to shift out of fight-or-flight and back into calm, ease, and resourcing. If you struggle with anxiety, low back tension, digestive discomfort, or a constant scanning for “what’s wrong,” this practice will support you in softening those patterns and coming home to your body.

In this nourishing class we’ll connect the Root Chakra and Vagus Nerve through gentle movement, grounding awareness, and emotional regulation. Like the roots of a plant, your root chakra invites you to reach down into the ground for nourishment and stability. By pairing this with vagus nerve yoga you’ll invite your body into a state of calm where you can not only survive, but thrive. This practice is ideal for beginners and experienced students alike who want a safe, grounding, and resourcing yoga class. Join me, Melissa West, for this root chakra yoga for beginners, hatha yoga, and vagus nerve reset yoga to experience safety, calm, and ease in your body.

If you love this class, I’ve dedicated an entire month to the vagus nerve and nervous system inside our Revive and Thrive Incubator. You’ll find a full library of practices designed to restore balance, regulation, and resilience. Become a member today https://melissawest.com/membership

Autumn Yoga Nidra | Yoga with Melissa 742 

Prepare to Conserve Your Energy this Autumn: https://melissawest.com/membership 

This Melissa West Yoga Nidra for Autumn is a 30-minute yoga nidra meditation created to help you align with the natural rhythm of the fall season. In autumn, nature turns inward light fades, leaves fall, and the season reminds us of impermanence and the preciousness of our human life. This autumn yoga nidra invites you to let go of busy-ness, productivity, and the weight of what no longer serves you. By releasing into stillness, you create space for renewal and conservation of energy, preparing for the deeper rest of winter. Whether you are searching for Melissa West Yoga Nidra for autumn sleep, fall yoga nidra, or yoga nidra for sleep, this practice will guide you into profound restoration.

As you rest, your nervous system is gently restored, your energy conserved, and your body attuned to the wisdom of the season. Allow yourself to be supported as you plant seeds of stillness and clarity that will carry you through the months ahead.

If you feel called to go deeper, our REST Incubator will support you in preparing to conserve your energy this autumn season, offering you a container of practices, guidance, and community: https://melissawest.com/membership

Already a member? This is the perfect season to take advantage of your REST incubator: https://www.members.melissawest.com/r-e-s-t-incubator/

GENTLE PILATES for BEGINNERS | At-home Mat Pilates (No Equipment) YWM 741
Membership  https://www.melissawest.com/membership 

Discover the foundations of Pilates in a way that is truly accessible for complete beginners. This gentle, mat-based class is designed to support your body and your nervous system, offering a calm and steady introduction you can return to anytime. With no equipment required, you’ll be guided step by step through simple movements that build strength and stability while keeping your body and mind at ease.

Together, we’ll explore five key principles of Pilates in a supportive way: awareness of sensation, guiding your movement with care, centering from your core, attunement to your body’s feedback, and breathing that feels natural and unforced. These principles create a safe, steady foundation so you can move with more clarity, confidence, and connection.

Post-Walk Yoga Stretch | Ideal for 10,000-Step Days | YWM 740

Membership  https://www.melissawest.com/membership

If you walk 10,000 steps a day, this beginner-friendly yoga for walkers class is the perfect way to recover, release tension, and keep your goal of walking 10 000 steps a day. This yoga for walking sequence includes walking stretches and walking stretching exercises designed specifically for after you walk. We’ll focus on walking stretches that relieve muscle soreness in your lower body and open your upper body for better posture. This class includes after walking stretches like a walking quad stretch, walking hamstring stretch, walking calf stretch, hip flexor release, glute and IT band stretches, plus simple myofascial release for your feet to care for your plantar fascia.

This walking stretching workout supports the muscles most active during walking while also helping you stand with better posture. Alongside the lower body focus, you’ll open your chest and shoulders to counteract rounding from long walks or daily posture habits. If you’re looking for walker’s stretch to support a 10,000 steps stretching session, or walking yoga for beginners, you’ll find this routine will help with those sore muscles. Practice it after walking to keep your 10, 000 step walking routine sustainable.

In this class, I introduce some MFR (myofascial release) techniques, and inside our membership community I go into much more depth with many more videos to support your connective tissue health.

Members can access all of these here: https://www.members.melissawest.com/connective-tissue-practices-2/

Not a member yet? Join here: https://melissawest.com/membership

Wake up your whole body and feel your best with this energizing morning yoga practice. In this class, you’ll move through a dynamic flow designed to open your hips, lengthen tight hamstrings, strengthen your core, and challenge your balance. You’ll also work on releasing tension from your upper back and shoulders, helping you start the day with more ease, freedom, and vitality. This well-rounded sequence combines strength, mobility, and mindful movement so you can feel both grounded and uplifted when you step off the mat.

This class is perfect for mornings when you want to boost circulation, improve posture, and bring your mind into sharp, present focus. Whether you’re easing into your day or preparing for a busy schedule ahead, the intentional combination of hip openers, balancing poses, and targeted strength work will leave you feeling centered, mobile, and strong. Grab a block, roll out your mat, and let’s practice together.

Poem: The Once Invisible Garden by Laura Foley
Props: Yoga Block and strap

Calming Vagus Nerve Yoga | Hatha into Yin Practice YWM 738
Membership  https://www.melissawest.com/membership

The intention behind this class is to start standing to down regulate your nervous system from a state of activation into a state of regulation so that you can be more comfortable being still. If you come to your yoga mat, especially a class where there is a lot of stillness like yin yoga or restorative yoga and you find a lot of restlessness, it is incredibly important to move that trapped or repressed energy through first before you become still. Then it will be more comfortable when you are still. 

This combination of hatha followed by yin gives the space to downregulate your nervous system, to release the excess energy that wants to fight or run away to prepare you to become still. So we will start standing with standing postures that release excess energetic tension from the body and gradually make our way to some seated yin yoga poses to be more comfortable in stillness. This is a great practice to release the day, at the end of the day to prepare for bed so you can make that gradual transition from alert and maybe even buzzy to prepare your body to relax, rest and restore through sleep. 

Props Needed: Yoga Strap, blanket
Poem: The Crystal Gazer by Sarah Teasdale 

We have 22 vagus nerve classes in our membership designed to navigate regulating your nervous system with yoga. 

Here’s a link for members: https://www.members.melissawest.com/courses/ventral-vagus-activation/ 

Here’s a link to become a member:    https://www.melissawest.com/membership

Restorative Yoga When Sick | Yoga with Melissa 737

This restorative yoga class is designed for when you're under the weather, whether it’s a cold like I have or your immune system is struggling. Every pose is supported to help ease congestion and exhaustion, with your head elevated to reduce sinus pressure and gentle postures that encourage lymphatic drainage in the armpits and groin.

Throughout the practice, you'll be guided by the poetry of Jeff Foster, his words offer a kind of presence that meets your illness with softness rather than resistance. This class will give you the  permission to rest rather than feel any need to push through. 

Yoga for Immunity Videos on YouTube

Best Video to Prevent Illness Before You Get Sick – Immunity Boost
This class is designed to support your immune system by activating your thymus, spleen, and lymphatic pathways while strengthening your energetic boundaries. You’ll finish the class feeling more resilient and grounded.

Members: Click Here

Best Yoga Videos Once You Are Sick
Yoga for Recuperation Series:

Restorative Yoga for Illness Acceptance – 36 mins

Yoga Nidra for Healing – 32 mins (member favourite)
Yoga for your Spleen – 25 mins

Yoga for your Thymus and Tonsils – 23 mins

Members: Click Here


I also love our lymphatic massage videos for prevention and recovery: 

Members: Click Here

Become a Member:
https://www.melissawest.com/membership/membership-sign-up/

This MORNING YOGA is SO GOOD bright, easy + lingers all day | YWM 736
Join our Membership: https://melissawest.com/membership

Wake up this morning with a bright, easy, hatha yoga class that will linger all day! This class will open your hips and hamstrings, and release your spine and shoulders. The class builds to variations on triangle pose. There are also some great core strengthening exercises, invigorating breath practices to energize you for the day and a fun forward fold sequence to round out the class. If you are looking for a 45 minute hatha yoga class for your morning routine, I’ve got you covered. 

Want more like this? 

Our membership library with over 1,000 ad-free videos, has an entire Morning Yoga section and monthly calendars to support your daily practice.

Join us here: https://melissawest.com/membership

Poem: Savasana 

In Less Than Fifteen Minutes Rosemerry Wahtola Trommer 

Props Needed: Yoga Strap, Block 

This beginner hatha yoga class is actually doable. Designed in my real yoga for real people supportive style, this class invites you to slow down. Don’t worry, this class has only simple movements and an unhurried pace. You’ll find a spaciousness in each posture. You don’t need any previous experience or any props.

Expect a kind and confidence-building approach that doesn’t rush or overwhelm. You’ll move through foundational poses that relieve stress and tension, restore your energy, and leave you feeling more at ease in your body. This class is both relaxing and low-effort and is suitable for beginners, but I think my more seasoned students will appreciate its simplicity as well! Oh! And for those of you who are looking for a morning yoga class, this is a great class to start your day.

Poem: U PICK by Rosemerry Wahtola Trommer

10 minute Yoga Nidra Full Body Scan | Yoga with Melissa 734

Membership https://www.melissawest.com/membership

This 10 minute yoga nidra is a short guided practice that will take you through a full body scan.


In this 10-minute Yoga Nidra, I’ll guide you through a deeply restorative body scan to help you feel both grounded and renewed.

Yoga Nidra is a guided meditation that supports your nervous system and offers profound rest. It can be especially helpful for insomnia, anxiety, stress, adrenal fatigue, and more.

In this practice, you’ll be invited into a state of conscious rest physically relaxed, mentally calm, and emotionally at ease, while staying awake and aware. You’ll gently move through waking, dreaming, and deep sleep states, all while anchored in the present moment. This guided meditation often brings clarity, stillness, and spacious insight.

Research suggests that an hour of Yoga Nidra may be as restorative as four hours of deep sleep. In just ten minutes, allow your body to release tension, your breath to soften, and your awareness to settle into calm.

Ready to go deeper into rest, renewal, and nervous system nourishment?

Join us for our month-long REST incubator inside the membership, where you'll be supported with daily restorative practices and a space to truly exhale.

Membership https://www.melissawest.com/membership

You can find my full yoga nidra playlist on youtube here: Yoga Nidra Playlist 

https://www.youtube.com/watch?v=EhoiKGTgfb0&list=PLdFcYtDajz23N4cwJUNgJtFsV0wyz7L-D

Morning Deep Wake Up Stretch | Yin Yoga | YWM 733
Join our Membership https://www.melissawest.com/membership

Start your day with deep presence and poetic nourishment in this gentle Yin Yoga practice designed to awaken your body and spirit. Inspired by John O’Donohue’s A Morning Offering, this class invites you to meet the dawn not with urgency, but with reverence. Through long, supported holds and mindful stillness, we soften into the invisible geography of a new beginning, stretching deeply into your side body, shoulders, and hips while tuning into the quiet presence of your breath.

Each pose: Broken Wing, Bananasana, Dragon (Lunge), and Fish offers a space to find your appropriate edge, soften into sensation, and stay awhile. These 3-minute holds help rehydrate your fascia, release habitual tension, and invite in emotional clarity. You’ll close the practice with Fish Pose and a re-reading of John O’Donohue’s A Morning Offering, letting the resonance of poetry settle into your cells. Let this be a meditative start to your day.

Props: 2 blocks
3 minute holds in poses

Poem: John O’Donohue’s A Morning Offering

Ready to go deeper?
Join us inside the Yoga with Melissa Membership this June where we’re devoting the entire month to Myofascial Release (MFR) a gentle, science-backed way to hydrate your fascia, restore mobility, and reconnect with your inner energy matrix.

You’ll learn how to reorganize your tissue.

It’s not just about flexibility. It’s about coherence.
It’s not just physical. It’s energetic.

When your fascia is hydrated, you don’t just move better you feel more connected, more alive, more in tune.
Come experience the transformation that happens when fascia is met with love, pressure, and presence.
https://www.melissawest.com/membership
Let’s melt the tension and reawaken your body's living light together.

15 Min Morning Yoga STRETCH to Feel CALM All Day | YWM 731
Join Our Membership  https://www.melissawest.com/membership

Begin your day by gently coming home to yourself. In this 15-minute morning yoga stretch, we move with softness and presence, tuning into the steadiness beneath the surface. As you arrive on your mat, you’ll be guided to attune your body, breath, and energy to a grounded rhythm—one that invites clarity, calm, and centeredness to naturally unfold throughout your day.

This is a nourishing practice to support emotional regulation, nervous system balance, and inner spaciousness. Whether you woke up feeling rushed, scattered, or just needing a moment of quiet connection, this class offers a steady anchor. Let calm become your resting rhythm and carry it with you into whatever the day brings.

Want to take your stretching to the next level?
In June inside our membership, we’re diving deep into fascia-focused yoga. You’ll learn how slow, sustained myofascial release (MFR) can hydrate your tissue, restore elasticity, and support long-term flexibility and emotional resilience. If you’ve been feeling stiff, stuck, or overstimulated, this month is designed to gently unwind and reorganize your system—at the cellular level.

Join us for a full month of guided fascia release practices, live sessions, and somatic support:
Membership https://www.melissawest.com/membership

Restorative Yoga for Digestion & Deep Nervous System Reset | YWM 730 

This class is a gentle invitation to return to your body’s natural intelligence. When life feels too fast, too demanding, or too much to process, your digestion often reflects it — through tightness, bloating, or sluggishness. In this practice, we soften the nervous system’s need to control, brace, or push through. You’ll be guided to shift from sympathetic overdrive into the parasympathetic “rest and digest” state — where healing, nourishment, and true integration become possible.

This class supports both physical digestion and emotional release, using restorative shapes, energetic cues, and frequency alignment to remind your system: you are safe to receive. You don’t need to earn rest. You don’t have to fix or force anything. Let sensation move through without labeling it. Let your breath and presence do the digesting. In this space of allowing, regulation becomes your boundary, trust becomes your medicine, and love becomes your inner rhythm.

Want more support for your digestive health?
We have a whole section in our video library for members dedicated to digestion — including myofascial release, pranayama, self-massage, restorative yoga, and more.
13 classes in total to help you regulate, release, and receive.

Members, access the full digestion series here:
https://www.members.melissawest.com/courses/yoga-for-digestion-constipation/

Not a member yet? Join us here:
https://www.melissawest.com/membership

Yoga Nidra for Deep Energy Healing | Frequency Repair | YWM 729
Embody Your Energetic Blueprint melissawest.com/embody-your-energetic-blueprint

This deeply restorative Yoga Nidra is designed to support energetic healing and frequency repair across all levels of your being—physical, emotional, mental, spiritual, and ancestral. Everything you’ve ever experienced leaves an imprint on your body. Over time, these imprints can distort your natural energy flow, creating patterns of pain, fatigue, emotional overwhelm, or disconnection from your soul’s path. Through guided awareness, intention, and subtle sensing, this Yoga Nidra helps you gently release these distortions and reconnect with your original energetic blueprint—the coherent, radiant essence of who you are.

Whether you're navigating chronic illness, emotional trauma, spiritual awakening, or ancestral entanglements, this practice invites you to soften into a healing field of coherence and clarity. You'll rotate awareness through your body, reprogram limiting patterns, and allow your nervous system to seal in a new frequency—one aligned with vitality, peace, and truth. This is a safe space to recalibrate, restore, and remember your light.

Ready to take this healing work even deeper?
Join me this summer for Embody Your Energetic Blueprint, a powerful 9-week journey through the 9 centers of your Human Design—blended with nervous system wisdom, quantum healing, and deep energetic alignment.
This is for empaths, sensitives, and seekers ready to attune to their true frequency.

Early bird pricing ends May 15 → melissawest.com/embody-your-energetic-blueprint

Calming Yin Yoga Before Bed | Yoga with Melissa 728
Sign up here to explore your Human Design Energetic Blueprint this summer: https://melissawest.com/embody-your-energetic-blueprint/

In this calming yin yoga before bed class, we will gently soften the subtle undercurrents of tension and control that often surface at the end of the day. Through slow, nurturing poses and invitations into wonder, surrender, and deep trust, you’ll soothe your nervous system and open to the quiet healing currents available to you as you drift toward sleep. This practice honors the wisdom of your body’s natural rhythms, allowing you to lay down the day’s burdens and receive the profound support of the Earth and stars that are already holding you.

Bedtime is a sacred, liminal threshold where your body, mind, and spirit become deeply receptive. This calming yin yoga practice will help you unwind from mental loops of "fixing" or "doing," and instead guide you into a space of pure receiving — magnetizing nourishment, wisdom, and repair during your sleep. Through breath, stillness, and gentle self-trust, you'll remember: you don’t have to hold it all together. You are already being lovingly carried by the greater field of life itself.

Poem: Surrender by Claudia Cummins

Props Needed: Yoga Blocks, bolster, blanket 

Ready to go deeper this summer?
Join me for Embody Your Energetic Blueprint, a 10-week Nervous System-Informed Human Design Summer School!
You'll explore how to regulate and honor your energy in a way that's aligned with your soul’s true blueprint — gently, sustainably, and with deep self-trust.
Learn more and sign up here: https://melissawest.com/embody-your-energetic-blueprint/
I'd love to journey with you!

If this practice nourished you, I want to thank you so much for being here.
Every time you watch, share, or comment, you're helping co-create a space where healing, rest, and true self-expression are possible.
By supporting this channel, you're not just watching a yoga video — you're helping grow a community rooted in nervous system gentleness, soul alignment, and deep embodiment.
So if you feel called, I invite you to like this video, subscribe to the channel, and share it with someone you care about.
It's such a simple way to be part of something meaningful — and it truly means the world to me.

June – Embody Your Energetic Blueprint: a 9-center Human Design Summer Immersion https://melissawest.com/embody-your-energetic-blueprint/

Gratitude as a profound, embodied state that aligns us with the cosmic heart and our multidimensional essence. Gratitude is not just an emotion but a transformative force that connects us to the divine and facilitates our evolution. When we embrace gratitude, we activate a form of prayer that transcends traditional boundaries, leading to a deeper connection with the present moment and the universal flow.

Gratitude is a transformative force that fosters healing, clarity, and a harmonious resonance with the universe. When we are humble and surrender in the practice of gratitude, it allows us to receive the full spectrum of light and love available to us. In this class we can wake up with gratitude, recognizing the sacredness in every moment and aligning ourselves with the higher dimensions of consciousness.
This gentle full body morning stretch is designed to awaken your body and open your heart. In this class, we meet the day with reverence. We allow gratitude to move through the breath and fom that place of embodied presence, we infuse our day with the energy of devotion and the sacredness of being alive.
Whether you’re just waking up or simply arriving more fully into your day, this class invites
you to experience gratitude as a frequency… a gentle current beneath every breath.

Props: Yoga Strap
Poem: Gratefulness by James Crews

Want to go deeper?
If the way I teach resonates with you

May – The Solar Plexus Portal: A Nervous System Map for Empaths & Sensitives
Members, this is available as part of your membership.
Click here to become a member: https://www.melissawest.com/membership

June – Embody Your Energetic Blueprint: a 9-center Human Design summer immersion. https://melissawest.com/embody-your-energetic-blueprint/

I’d love to have you with us.

This Yoga Nidra for Cellular Healing is a portal into deep restoration—where your body’s innate wisdom can come forward and remember how to heal. In this guided practice, you’ll be gently attuned to the intelligence of your cells, the rhythm of your breath, and the quiet coherence of your inner field. Through awareness, golden light, and the frequency of stillness, your nervous system softens, your energy recalibrates, and healing becomes a lived experience.

If you’d like to take your rest even deeper, join our Yoga with Melissa Membership. Members receive audio downloads of all my Yoga Nidras, plus access to our month-long REST Incubator—a supportive space to soften, release, and truly restore. You can learn more and join us here: https://www.melissawest.com/membership