A Free Yoga Nidra for Stress Relief xo💕

Hello beautiful people! I hope this newsletter finds you well and safe. 

STRESS & ANXIETY RELIEF DURING UNKNOWN TIMES
Most of the time we cannot control what goes on in our external environment but we can learn tools to help us cope and control our internal environment, how to respond versus react and how to sustain optimal health & well-being while in stressful situations. 

We are dealing with even more stress right now with all that is going on with the virus. All of the unknowns can really increase stress and anxiety. Anxiety for me is a wired and tired feeling all at the same time. Sometimes I have had weakness in different parts of my body as well when it hits. 

We need to train our mind just as much as we train and exercise our body. The mind can go on all sorts of trips to the past or future and we have no control over either one. All we have control over is this moment right now and how we choose to respond to it. Present moment awareness. And how we do that is to focus on our beautiful breath. 

Our breath can stimulate or relax the body. When we are highly stressed our breath becomes more shallow. So we have to practice different ways to lengthen the breath because deep belly breathing calms the nervous system down. Try it. Just take 5 deep inhales and exhales. Inhale and exhale through your nose. How do you feel?

Chronic stress suppresses your immune system so in order to stay strong and healthy we need to give our mind stillness and focus, and that can be done with a consistent home practice. Self care every day. Maybe it is a 10 minute class or 75min one. One day you may need a class for relaxation and the next a challenging workout. But my hope is that this gives you options at home to take time to relax, renew, reset, rejuvenate & restore. Just 30min to 1 hour out of 24 hours for yourself can work wonders. 

I have created a Home Online Studio where you can practice in the comfort of your own home with online classes & weekly coaching support. I also offer a 30 day challenge if that helps you stay more consistent. Prizes and gift bags given to finishers! Please see all the classes below!

My gift to you is my Yoga Nidra: Honour Winter's Lesson guided meditation. I hope it can support you right now with all that is going on and help to relax and reset your body and mind.

https://youtu.be/L6sH7A8hXcQ

Much love and light and sending you big hugs! Reach out any time if you would like to chat!
Janelle xo

COVID UPDATES
We are still running regular in person classes and are following the AHS guidelines. The County of Wetaskiwin is in the enhanced zone so we are following those protocols. We are taking it one week at a time because so much can change and quickly.

With covid cases going up I am asking everyone to:
- Upon arrival, please come to the front desk and hand sanitize first before setting up.
- Please wear a mask and once you are set up and have arrived on your mat, it can be removed.
- Please place and space out your belongings/jacket against the back wall under the sailboat painting then set up your yoga gear.
- Any time we are off of our mats please wear a mask.
- We are all social distancing while we practice and before and after classes too so thank you to everyone for working together. I have had feedback that people feel very safe and comfortable.
- Everyone is bringing their own props. Prop rentals are available but due to washing them each time after use, we are charging $3 for bolsters or blankets & $2 for mat rentals & blocks.

PROPS FOR SALE
I have some blankets for sale and some straps and will have them available to look at Friday/Saturday. If you would like to buy a bolster or block you can head to this link:https://yoga.ca/yaa-store/ . Medium bolsters are $70 and large bolsters are $78. These prices include GST and I will pick up the orders so each of you can save on shipping. The Yoga Association of Alberta is local to us and I have chatted with them already so once you decide on your props please write me back and let me know what you would like and how you would like to pay and I will send you more details. They accept e-transfer, mastercard and visa.

NOVEMBER IN PERSON CLASSES
Please pre-register if you have not already done so so we know how many people are coming and can keep our class sizes in alignment with AHS gathering requirements.
Friday @ 9:30am Yoga for Strength
Friday @ 11am Strength, Balance & Mobility Class for Seniors
Saturday @ 9:30am Yoga for Strength & Core
Saturday @ 10:45am Restorative, Yin & Yoga Nidra for Stress & Anxiety Relief

In Person Pricing
Pre-registered Session 1 class/week: $64
Pre-registered Session 2 classes/week: $120
4 Pass: $65 (to be used within the month of November)
Drop in: $17 (only if we have not gone over our max)
Drop-in for online pass holders: $12
Bolster or Blanket Rental: $3
Block or Mat Rental: $2

YOUR HOME ONLINE STUDIO
If you are uncomfortable practicing in person I have worked at creating online classes for you with new content each week. Practice in the comfort of your own home with online classes & weekly coaching support. If you find it hard to stay committed to a home practice, committing to a 30 Day Challenge may help support consistency and there is a prize for finishers! And if time is an issue, your practice doesn't have to be an hour every day, it is about daily self care and what your body and mind are needing each day.

ONLINE STUDIO PACKAGES
- Unlimited Pass/30 Day Challenge
(with access to all classes below): $100/month then $75 ongoing)
- Monthly 5 Pass
(choose 5 classes plus free replays to use for the month): $50
- Choose your Monthly Class Package (choose any amount of classes you wish. You can pick and choose your classes)
- One Class: $12

ONLINE STUDIO CLASSES

YOGA FOR TARGETED SUPPORT
These classes target specific areas of the body that may need more strengthening or stretching to help build stability and mobility. 
Yoga for Hips & Lower Back (24min)
Yoga for Sciatica (45min)
Strength & Stretch Yoga for Hip Opening (19min)
Yoga & Therapy Balls for Upper Back, Neck & Shoulders (32min)
Mini Quadricep Stretch Session with Chair (5min)
Chair Yoga (43min)
Improving Strength & Balance for Seniors (41min)

SPORT & ACTIVITY SPECIFIC YOGA
These classes focus on building strength and flexibility specifically needed for each activity.
Strength & Stretch Yoga for Gardening (35min)
Yoga for Golfers (35min)
Yoga for Cyclists (20min)
Yoga for Walkers/Runners: Warm-up/Strength (20min)
Yoga for Walkers/Runners: Cooldown/Relaxation (14min)

YOGA & ESSENTIAL OILS

This class uses energy exercises, yoga poses and essential oils to clear and cleanse the physical & emotional body.
Detox Aroma Yoga: Yoga with Essential Oils (52min)
Detox Aroma Yoga styrofoam experiment (21sec)

CLASSES THAT RAN AT THE STUDIO 
Please head to the website to see the below class descriptions: www.pigeonlakewellnessstudio.ca
Yoga for Strength (60min): 18 classes
Yoga Flow (60min): 6 classes
Strength, Balance & Mobility for Longevity Class (60min): 13 classes
Restorative/Yin (60min): 5 classes

YOGA FOR BEGINNERS
In these classes I slow everything down and break down the poses for you. I cover different breathing exercises, show you variations/modifications and explain the benefits of each pose. 
Beginner 4 Week Series: 4 videos (60-75min)
Moksha Yoga (60min)
Moksha Yoga (75min)

YOGA FOR STRESS & ANXIETY RELIEF
These classes include tools you can use on a regular basis to calm your nervous system down, relax your body and settle your mind. They are great to use if you are dealing with a lot of stress and anxiety.
Yoga & Breath for Managing Stress & Anxiety (37min)
Grounding Yoga for Conquering Crisis & Fear (31min)

YOGA FOR MEN 
These classes are great for high tension areas for men (and women!)
Mobility Class for Men (30min): Shoulders, Quads & Hamstrings
Mobility Class for Men (28min): Back & Hips 

FITNESS CLASSES
These are short high intensity fitness classes with free weights.
Full Body Fitness Class 1 (33min)
Full Body Fitness Class 2 (37min)
4MIN Core Strengthening Session

REST & RELAXATION SESSIONS
These sessions offer great tools to relax your body and mind and get you ready for a nap or good night's rest.
Yoga Nidra: Honour Winter’s Lesson (26min)
Body Scan for Relaxation & Rest (15min)
Bedtime Yoga (31min)

SHORT ON TIME? 15-45 MIN YOGA CLASSES
If you need a quick workout or rejuvenation session!
Lunch Time/Office Yoga with Chair (26min)
Yoga for Strength 6 Part 1 (40min standing series only)
Yoga for Strength 6 Part 2 (24min floor series only)
Good Morning Gentle Movement Session (15min)

SONGS FROM MY HEART TO YOURS!
Over the Rainbow

THERAPY BALL EXERCISES
Release deep muscle tension & soreness with these short videos.
Back & Shoulders (19min)
Neck & Face (7min)
Feet, Legs & Glutes (24min) 

There are also different combo packages I can customize for you if you have something specific in mind that you want to work towards (improve strength, decrease stress and anxiety, improve flexibility etc) and don't want all of the videos.
Here are some examples:

CLASSES FOR SENIORS 5 PACK
Chair Yoga (43min)
Improving Strength & Balance for Seniors (41min)
Strength, Balance & Mobility for Longevity Class (60min)
Therapy Ball Exercises: Feet, Legs & Glutes (24min)
Therapy Ball Exercises: Back & Shoulders (19min)

RELAXATION & STRESS RELIEF SESSIONS FOR PANDEMIC FATIGUE 5 PACK
Yoga Nidra: Honour Winter’s Lesson (26min)
Body Scan for Relaxation & Rest (15min)
Bedtime Yoga (31min)
Yoga & Breath for Managing Stress & Anxiety (37min)
Grounding Yoga for Conquering Crisis & Fear (31min)

BUILDING STRENGTH & STABILITY 5 PACK
Yoga for Strength (60min): I would send 2 of these classes
Yoga Flow (60min): I would send 2 of these classes
Full Body Fitness Class 1 (33min)