Honour the Ending, Donation Class Saturday, 2021 Sessions❄
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Christmas Yoga Class by DONATION in the Zoom Studio: Last live class of 2020!
Saturday December 19 @ 9:30am
Move. Stretch. Breathe. Twist. Have some fun! Apart but together! This class will give you a full body experience with yoga poses that build strength and stability, improve balance and cardiovascular health. If you are interested in joining us please let me know and I will send you the invitation link. Donations can be emailed to this email address.
Sending love and light out to all of you. Aaaaand hugs!
Janelle xo
Updates
Christmas Holidays are: December 20- January 8.
Currently, I am offering pre-recorded classes and sessions and running zoom classes online until the government gives the go ahead to gather again. Once we do gather, the group classes will depend on regular attendance and will be pre-registered. If we end up gathering before the sessions below finish, your pass can be transferred from the zoom classes to the in-person group classes.
Here are the live zoom class offerings for 2021:
January & February 2021 ZOOM STUDIO
8 Week Session: January 9-February 28: please pre-register.
Saturdays @ 8:45am: Yoga for Strength & Core $125
Saturdays @ 10am: Strength, Balance & Mobility for Longevity $125
Honour the Ending by Melody Beattie
“How was your trip?” a friend asked, as my trip drew to a close.
I thought for a moment, then the answer came easily. “It had its ups and downs,” I said. “There were times I felt exhilarated and sure I was on track. Other days I felt lost. Confused. I’d fall into bed at night certain that this whole trip was a mistake and a waste. But I’d wake up in the morning, something would happen, and I’d see how I’d been guided all along.”
The journey of a year is drawing to a close. Cherish the moments, all of them, even the ups and downs. Cherish the places you’ve visited, the people you’ve seen. Say good-bye to those whose journeys have called them someplace else. Know you can always call them back by thinking loving thoughts. Know all those you love will be there for you when you need them the most. Honor the lessons you’ve learned, and the people who helped you learn them. Honor the journey your soul mapped out for you. Trust all the places you’ve been. Make a scrapbook in your heart to help you remember.
Look back for a moment. Reflect in peace. Then let this year draw to a close. All parts of the journey are sacred and holy. You’ve learned that by now. Take time to honor this ending—though it’s never really the end. Go to sleep tonight. When you wake up tomorrow a new adventure will begin.
Remember the words you were told
when this last adventure began, the
words whispered quietly to your heart:
Let the journey unfold. Let it be
magical. The way has been prepared.
People will be expecting you.
Yes, you are being led.
Tips to staying consistent & committed to yourself at home:
- If possible, set up a yoga or workout area that is ready to go for you!
- Choose the same time and day for your exercise/class.
- This is so important! If you can do it in the morning, this can be a special time for you, making and keeping a promise to yourself. This also elevates your overall sense of well-being for the day! You may experience more energy, less brain fog and a lifted mood, supporting both physical and mental health. As most of us know, as the day goes on it is more likely that your workout/practice will take a backseat to everything else!
- It helps to increase your metabolism so you are burning more calories throughout the day, even while sitting or sleeping, which helps maintain a healthy body weight.
- It supports and strengthens your immune system.
- Avoid waiting to start your exercise program at a later time! Now is the time to take care of yourself. With everything so unknown, for now at home workouts are the way to go. Preventative maintenance is the way to go! Exercising now will help you stay healthy while we wait until we can gather again.
- Find an accountability buddy or if you have kids at home and the class is appropriate, maybe they can join you! Now more than ever, kids need an outlet. As adults we can process emotions better but for kids sometimes it is hard for them to know what a feeling is, how to describe it and how it feels in their body. So rinsing it, changing it and moving it out with breath and movement can really help. Especially with there being such an accumulation of so many emotions right now, we all need a way to let go, release & express how we are feeling in healthy ways.
If you are looking for kids online yoga classes please let me know as I have a contact I can send you.
2021 Sessions, Series & Challenges
Holiday Season 7 Days of Self-Care
Putting the happy into this holiday season!
$70 + 1 bonus class of your choice
(if you have an unlimited pass right now you can join in for free!)
You choose your start and end date!
Yoga & Meditation
I will be sending you 7 classes and specifically design the session based on what you are needing for the holiday season. Do you need more downtime? Maybe more movement? Would you like to learn some tools that can help with the build up of fatigue and anxiety due to the pandemic? Each day you can choose from the 7 classes or do it in the order I send them, whichever works best for you!
Attitude of Gratitude Journalling
Every morning before you get going, grab your journal and write down 3 things that you are grateful for. After every practice or meditation you have, write down 1 thing you are feeling from your session.
Before you go to sleep, write down 3 things that happened in the day that felt great!
Random Acts of Kindness
Right now, we have to create new ways of connecting and reaching out. How fortunate we are to have phones and computers to do just that. For 7 days, touch base with 3 people each day that you have been meaning to connect with and have been thinking about. When we are dealing with sadness and loss, sometimes it is so hard to reach out...our hearts can be closed when we feel vulnerable or down... but if we reach out, there is also a shift of energy that happens to us too! I like to think of it as the CARE BEAR STARE (yes, I included pictures below for a laugh and trip down memory lane!)
Remember when care bears would send energy straight out from their heart and it would travel across space and time? Energy has no bounds. And physiologically, it is well known that our hearts send out an electromagnetic energy far beyond our bodies!
I will have a self-care gift for everyone and a zoom party (optional) for those who complete this session!
21 Day Strength Challenge (pre-recorded)
January 2-22, 2021
$70 + 2 bonus classes of your choice
It has been said that it takes 21 days to form a new habit. This challenge is to give you a focus each day for yourself to support your overall mental & physical health and to decrease stress and anxiety during a very unknown time. When we focus on breath and movement for the time we are in class, it gives our mind something to stay completely focused on instead of it wandering away. Of course this happens in class too, but in class it gives you the opportunity to observe how busy your mind may really be and also gives you the chance to keep bringing it back to the present moment...which is the only place we have control over & which is infinite if we stay in it. When the mind is busy, the body has an increased level of energy or anxiety so we can balance that out with intentional movement and breath.
Each class nourishes the body in so many different ways. Twists support the spine and vital organs. Forward folds calm the nervous system while backbends stimulate and also open the heart (an area that is easy to close right now). Just simply looking up and elevating your arms can shift mood. We can use movement to give our mind and body the support it needs.
I will send you 21 classes plus your bonus classes to start on January 2!!
Challenge gift packages for finishers!
Please note: if another start date works better for you please let me know.
Strength, Balance & Mobility for Longevity (pre-recorded)
8 Weeks: January 4 to February 28 2021
$80 + free replays + 1 bonus class
As we age, it is crucial to stay moving and to learn healthy movement patterns to support and maintain our body for many years to come.
In this class, you will learn specific exercises that will help support your longevity, joint health and keep you strong and moving fluidly! You will learn movement that stimulates the nutrition needed to lubricate joints and exercises that can create ease in your movement and decrease soreness and pain. We will work with proprioceptors to help improve balance to prevent falls (and if you do fall, to learn ways to get up off the floor on your own).
We will also include a few weight training exercises each class. You will learn how to lift weights correctly for specific muscle groups supporting bone density and lean body mass. There is research that shows we lose 1 pound of lean body mass after the age of 35 so it is important to maintain it with added resistance.
We will then decrease muscle tension and help increase healthy range of motion by learning to use therapy balls. You will learn different exercises for specific muscle groups with the therapy balls which you can take home with you and use any time you need!
Please note: if another start date works better for you please let me know.
Seniors Series
8 Week Session (pre-recorded session)
Starts January 4 to February 28, 2021 (if you would like a different start date please let me know)
$80 + free replays + 1 bonus class of your choice
These classes are specifically designed to increase strength, improve balance & increase range of motion and mobility. For these classes you will need a chair, massage therapy balls, a block, yoga mat, bolster & blanket. I have therapy balls available if needed or a tennis ball can work too!
Classes you will receive:
Chair Yoga (43min)
Improving Strength & Balance for Seniors (41min)
Body Scan for Relaxation & Rest (15min)
Yoga for Pandemic Fatigue, Stress & Anxiety (59min)
Therapy Ball Session: Feet, Legs & Glutes (24min)
2 Longevity Classes
Lunch Time Yoga with Chair (26min)
Yoga for Beginners (pre-recorded)
Starts the week of January 4 (or you can start earlier if you wish!)
6 Week Series
$60 + free replays + 1 bonus class of your choice
ABC=E! Alignment, Breath awareness & Containment = Expression! You will learn all about what these mean in this beginner series. 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.
4 Beginner Classes (60-75min)
Putting it all together and completing the whole practice with:
Moksha Yoga Class (60min)
Moksha Yoga Class (75min)
Your Home Online Studio
Practice in the comfort of your own home with online classes & weekly coaching support.
Choose your time for class and class type.
Unlimited Pass (with access to all classes below): $100/month then $75 ongoing)
Monthly 6 Pack (choose 6 classes plus free replays to use for the month): $60
ONLINE STUDIO CLASS LIST
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
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): 21 classes
Yoga Flow (60min): 6 classes
Strength, Balance & Mobility for Longevity Class (60min): 17 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 for Pandemic Fatigue, Stress & Anxiety (59min)
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)
