Living your Yoga with Dr Melissa West

Yoga Nidra Quiet Your Mind & Rest Your Body | Yoga with Melissa 764 🌙 If your body is tired but your mind keeps going… this Yoga Nidra is for you. This practice is an invitation into quiet. You are already whole and complete. You have the inner resource of quiet and rest within you. In this Yoga Nidra we explore: ✨ quieting mental noise ✨ resting the nervous system ✨ sensing opposites ✨ receiving support ✨ allowing the breath to soften naturally If you practiced today, I’d love to hear: What shifted for you during the practice? 💛 And if you want more support for deep rest, sleep, nervous system regulation, and restoration… Inside my membership community there are over 100 downloadable Yoga Nidra recordings you can listen to anytime in your earbuds 🌙 ✨ Join us here: https://melissawest.com/membership

Yoga Nidra for High Functioning Anxiety and Burnout Recovery YWM 762 Join the Yoga with Melissa Membership Community here: 👉 https://melissawest.com/membership Do you feel "tired but wired"? Like you’re constantly "holding it all together" while your nervous system is screaming for a break? If you identify with high-functioning anxiety or feel on the edge of burnout, your body doesn't just need a nap, it needs a neurological reset. In this Yoga Nidra session (also known as NSDR or Non-Sleep Deep Rest), we move beyond simple relaxation into deep nervous system regulation. In this 30-minute practice, we will: Reset your Vagus Nerve: Transition from "fight or flight" into the restorative "rest and digest" state. Release the "Armour": Gently soften the physical tension in your jaw, shoulders, and eyes that high-functioning anxiety leaves behind. Practice NSDR (Non-Sleep Deep Rest): Use science-backed protocols to replenish your cognitive energy and reduce cortisol levels. Your body is allowed to soften. It is safe to let go of the effort. Whether you use this as a midday "Nidra nap" to save your day or as a deep evening recovery session, this practice is your safe space to land. ✨ Ready to go deeper into Nervous System Regulation? ✨ If you are looking for long-term resilience, I have two comprehensive, month-long programs inside our Membership Community specifically designed to heal your nervous system and recover from burnout. Join the Yoga with Melissa Membership Community here: 👉 https://melissawest.com/membership

Get my Yin Yoga Book 🙏👉https://melissawest.com/book/ 💕Join Our Membership Community 💕http://bit.ly/ywmmembership If strength training leaves you sore, depleted, or needing days to recover, this class is for you. You can build strength without burning out. You can get stronger. You can build strength without burning out. In this 30 minute gentle yoga class, we work with strength in a way your body can actually take in and respond to. You will move in a way that stays within your energy envelope, so you are building strength without triggering tension, over-effort, or flare ups. This class is for you if: strength workouts leave you exhausted or needing long recovery your body tightens when you try to build strength you are managing fatigue, pain, or low capacity you want to feel stronger in a way that supports your nervous system What you may notice after this class: your body feels stronger, but not depleted stronger joints with more integrity less gripping in your neck, shoulders, and jaw a gradual building of energy rather than crashing This is a different way of approaching strength. I love teaching my students to build capacity over time, instead of pushing through the messages of your body. If you want more support with this approach, including somatic movement education and myofascial release, you can join me inside the membership here: https://www.melissawest.com/membership Poem: Almost Effortless by Rosemerry Wahtola Trommer

Get my Yin Yoga Book 🙏👉https://melissawest.com/book/ 💕Join Our Membership Community 💕http://bit.ly/ywmmembership Spring invites energy in the body to rise and move again after the quiet stillness of winter. In Traditional Chinese Medicine, this upward movement is governed by the Wood element and the Liver and Gallbladder meridians. When this energy flows smoothly we experience clarity, creativity, and inspired action. When it becomes constrained, it can show up as stress, headaches, irritability, migraines, neck tension, or PMS. This Spring Yin Yoga practice for the Liver and Gallbladder meridians gently opens the inner legs, hips, and side body where these pathways run. As you settle into longer held poses, the nervous system begins to downshift and space is created for qi to circulate more freely. Many students notice that pressure in the head softens, emotional tension settles, and the body feels lighter and more spacious. This class was taken directly from my book Five Element Yin Yoga and offers a seasonal practice designed to help you move with the natural rhythms of spring rather than pushing against them. You will experience: Release of tension along the side body and inner legs • Reduced pressure in the head, neck, and shoulders • Support for hormonal balance during spring • A calmer, more spacious nervous system • A sense of clarity and forward movement When we practice in harmony with the season, the rising energy of spring becomes supportive rather than overwhelming. Props Needed: Yoga Strap, blanket, bolster, Poem: Instructions on Not Giving Up - Ada Limón Continue the Practice This class is part of a complete 6 week Wood Element Yin Yoga course inside my membership where we explore the Liver and Gallbladder meridians in depth. 🌿 Wood Element Yin Yoga Course: https://www.members.melissawest.com/wood-element-course/ 💕 Join Our Membership Community: http://bit.ly/ywmmembership My Book: This practice comes directly from my book. Get Five Element Yin Yoga here 🙏 https://melissawest.com/book/

Vagus Nerve Restorative Yoga for Brain Fog & Deep Nervous System Reset | YWM 756 | 30 mins Get my Yin Yoga Book 🙏👉https://melissawest.com/book/ 💕Join Our Membership Community 💕http://bit.ly/ywmmembership If you are feeling foggy, mentally tired, or like your thoughts are moving through mud, this restorative yoga practice gives your nervous system the conditions it needs to reset. In this vagus nerve restorative yoga, we rest into fully supported postures to reduce background stress load and settle your mind. Many people notice that when your body is deeply supported, attention naturally becomes more clear. This is a slow practice designed to help you feel mentally clearer. In this class you will: Settle your nervous system through supported restorative poses • Ease mental fatigue and reduce overwhelm • Support clearer attention and steadier energy • Create space for your mind to feel more open and focused This practice is especially helpful if you are experiencing: Brain fog or mental fatigue • Stress or cognitive overload • Feeling wired and tired • Difficulty focusing • A need for deep rest If you would like to go deeper, you are warmly invited to join my membership where we explore nervous system stabilization, restorative yoga, somatic movement education, and practices to build real capacity over time: 💕 Join here: http://bit.ly/ywmmembership Let me know in the comments how you feel after the practice. Your experience helps others know they are not alone. Members Link to Glymphatic Self Massage: https://www.members.melissawest.com/courses/yoga-for-cleansing-detox/glymphatic-self-massage-25-mins/

30 min Yoga Nidra for Deep Rest | Yoga with Melissa 754 AD-FREE Yoga Nidra Audios in our membership library: https://melissawest.com/membership This Yoga Nidra for Deep Rest is an invitation to step out of effort and allow your system to settle on its own. The practice is not demanding, guiding you into a state where thinking naturally quiets, your body softens, and vigilance eases without needing to focus, analyze, or try to relax. You may notice a sense of being held, supported, or gently organized from within, whether you remain awake, drift, or fall asleep. Nothing needs to happen for the practice to be effective. Over time, this kind of deep rest supports your nervous system in remembering how to stand down from constant readiness. You may return to this Yoga Nidra when you feel tired but wired, emotionally full, physically depleted, or simply in need of a rest. The effects tend to unfold quietly, influencing sleep, energy, and how you move through your day, without needing to track or manage the outcome. AD-FREE Yoga Nidra Audios in our membership library: https://melissawest.com/membership

Restorative Yoga for a CALM NERVOUS SYSTEM | Yoga with Melissa 752 For more nervous system healing: Link to sign up: https://melissawest.com/membership This 60-minute restorative yoga class is designed to calm your nervous system. Through restorative yoga with props we will move your nervous system from sympathetic activation, stress and anxiety to a state of calm. This is restorative yoga for the nervous system, oriented toward parasympathetic settling. This restorative yoga is designed to calm you down. This is a full restorative yoga 1 hour practice designed for nervous system regulation and healing. This class sits inside a larger framework I teach in my membership through the 1 month Settle Your Nervous System program. That program looks at how activation shows up across the body, thoughts, speech, and daily actions, and how regulation is rebuilt slowly over time. If this restorative yoga class resonates, the program offers a way to work with nervous system healing. Link for members: https://www.members.melissawest.com/roadmap/nervous-system-stabilization-settle-your-nervous-system/ Link to sign up: https://melissawest.com/membership

75-Minute ULTIMATE Restorative YIN for Deepest Nervous System REST 🎂 YWM 750 Month Long Nervous System Program in Membership https://melissawest.com/membership This 75 minute Ultimate Restorative Yin for Deepest Nervous System Rest brings together what the research is clear about: long, supported yin shapes plus slow, coherent breathing reliably shift the body into parasympathetic physiology. This is the foundation of a true nervous system reset. Practices like extended exhale breathing and coherent breath strengthen vagal tone, increase HRV, and downshift amygdala activation, which is why yin yoga is so effective for people who feel drained, wired, overwhelmed, or “fried.” Through interoceptive awareness, gentle vagus nerve stimulation, and repeated micro moments of safety, your system learns a calmer baseline. This yin yoga class with luxurious holds is designed to help you experience that shift directly. You will be guided through a sequence that uses the physiology of rest. Each long hold works with your vagus nerve, your interoceptive pathways, and your natural regulatory reflexes so your system can shift out of chronic fight, flight, or collapse and into ease, clarity, and emotional steadiness. Research on gentle somatic and trauma-informed yoga shows measurable improvements in autonomic regulation, mood, and stress resilience, even for people who have been overwhelmed for years. This practice treats yin yoga as nervous system training rather than stretching. As we celebrate 750 episodes, I would love to hear from you: Which of our 750 practices was a turning point in your life, and why? If you want to go deeper, we have a month-long nervous system program in our membership exploring what it means to have a flexible, adaptable nervous system. Your system is designed to move between different states depending on the demands of your life. Learning how to transition smoothly between safety and connection, sympathetic activation, and dorsal shutdown is a core skill for resilience. Inside the membership, this becomes an embodied, practical exploration supported by classes, discussions, and guided practices. Join us and begin learning how to navigate your states with more clarity, stability, and ease. Poem: Only when I am Not Rushing by Rosemerry Wahtola Trommer Props: wall, blocks, bolster, blanket https://melissawest.com/membership

Restorative Yoga & Breathwork for when you feel 😩DRAINED 🥱YWM 748 Membership ➡️ https://www.melissawest.com/membership Book: ➡️ https://melissawest.com/book/ When you’re feeling emotionally exhausted, overstimulated, or simply too tired to push through another thing, this Restorative Yoga and Breathwork for when you feel drained offers a cozy space to rest deeply and recover your energy. In this 60-minute Melissa West restorative yoga class, we’ll combine gentle breathwork and fully supported postures using props like a bolster, blankets, and pillows to help your nervous system shift from depletion to calm. You’ll soften tension in your low back, slow your breathing, and reconnect to an inner sense of safety and peace. This restorative yoga for overwhelm and burnout is designed to help you melt stress, soothe your emotions, and reset your nervous system. It’s perfect as a restorative yoga for emotional healing, a restorative yoga for anxiety, or simply a cozy restorative yoga session at the end of a long day. Whether you’re practicing for peace, nervous system regulation, or emotional renewal, this class will guide you back to grounded presence. 🕯️🌙 Membership ➡️ https://www.melissawest.com/membership Book: ➡️ https://melissawest.com/book/

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.

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

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/

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