Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
⚡ CHAIR YOGA TO FEEL REVITALIZED ⚡
Join me for a 10 min seated yoga stretch break to feel revitalized during or after your work day. This is a fantastic way to feel refueled when your energy and attention are starting to wane.
Here’s what you can expect on the mat:
➡️ Seated practice that can be done from a chair or couch
➡️ Side stretches & twists to release stress & tension
➡️ Forward folds to decompress the spine from sitting
➡️ Seated figure four to stretch those hips!
➡️ A moment to pause, breathe and repeat this affirmation - “I am allowed to take breaks.”
Come as you are, no props are needed, just your willingness to take a break from working & reel rejuvenated!
I’ll meet ya there,
Allie, xx
References 📚 Selena Garefino (my teacher) - www.instagram.com/p/Cktz7wpLD2s/
Want more full-body yoga to energize your system?
⚡ Full Body Breathing Routine - https://youtu.be/MabSVs4NtIY
⚡ Fire Element Yoga Flow - https://youtu.be/MRIfimeuKxA
⚡ Breath of Joy | Feel Vibrant & Alive - https://youtu.be/HFrLhp3-DX0
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⚡SUPERCHARGE YOUR ENERGETIC BODY⚡
Join me for a 30 min Full-Body yoga class to create energy that will vivify and care for your physical, mental and emotional bodies as you start your day!
Here’s what you can expect on the mat:
➡️ Target your full body with Sun Salutations
➡️ Opportunity to connect to the Kosha System on the mat
➡️ Free up your energy to feel revitalized throughout the day
➡️ End in a restorative savasana in fish pose
I am suggesting you use two blocks at the end. As always, bring any additional props you need to feel energized and supported.
I’ll meet ya on mat to practice,
Allie, xx
Want more full-body yoga to energize your system?
⚡ Full Body Breathing Routine - https://youtu.be/MabSVs4NtIY
⚡ Fire Element Yoga Flow - https://youtu.be/MRIfimeuKxA
⚡ Sun Salutation Chakra Flow - https://youtu.be/M8S-d-oNE5w
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💚 CULTIVATE JOY & ENERGY 💚
Join me for a quick & easy yoga class to experience full-body vitality in just minutes! This is a great class to do in the morning or anytime you need a boost of energy.
Here’s what you can expect on the mat:
➡️ Learn about breath of joy & its benefits
➡️ Start with simple warm-up postures to get centered & settled
➡️ Practice breath of joy for 3 consecutive minutes
➡️ End with this affirmation - “I am the manager of my energy!”
Come as you are, no props are needed, just yourself, your breath and your body.
I’ll meet ya on the mat,
Allie, xx
Continue caring for your chakra system here:
💚 5 Min Heart Chakra Affirmation Meditation - https://youtu.be/R1_4mCdIHl8
💚 Cleanse Your Heart Chakra - https://youtu.be/Bku5nsGmVrs
💚 Heart Chakra Flow to Feel Joyous - https://youtu.be/c-Woo3mSZeY
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😌YOGA TO FEEL EXPANSIVE AND OPEN😌
Join me for a full-body yoga stretch where we’ll use a strap for the majority of the class. By the end, you’ll feel expansive, open and ready to embody your roles & responsibilities with more joy, clarity and ease.
Here’s what you can expect on the mat:
➡️ Full-body yoga stretch sequence
➡️ Seated, standing, and supine postures all with the strap
➡️ Stretch your legs, side body, back body, and front-side body
➡️End with a restorative savasana to integrate the practice
All you need is a strap, scarf or belt, and any other props that you enjoy and love.
I’ll meet ya on the mat,
Allie, xx
Looking for more yoga classes to calm the body, mind & soul?
😌30 Min Yoga for Healing - https://youtu.be/KiGRFwTAFC0
😌15 Min Guided Body Scan - https://youtu.be/Wu_3-C-p4ZE
😌Gentle & Restorative Yoga Classes - youtube.com/playlist?list=PLU...
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🌄 BRING CALM & GROUNDING TO YOUR MORNING 🌄
Join me for a 15 min morning yoga flow where we’ll continuously move with our breath, so we can start our day feeling calm & centered.
Here’s what you can expect on the mat:
➡️ Dynamic sequence where we move continuously
➡️ Simple postures paired with your breath so you can start the day focused
➡️ Cat & cow, child’s pose, downward dog, plank and child’s pose postures
You don’t need any props, just your body and your breath.
I’ll meet ya on the mat,
Allie, xx
Want more yoga to start your days powerfully?
🌄 15 Min Full Body Stretch - https://youtu.be/kfIt7W-Va_8
🌄 Wake Up Morning Yoga - https://youtu.be/BJOyTpcGVMo
🌄 Morning Yoga Challenge - youtube.com/playlist?list=PLU...
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🌄 YOGA TO WAKE UP CONFIDENT 🌄
Join me for a 20 min morning yoga class to start your day with clarity and confidence!
Here’s what you can expect on the mat:
➡️ Postures that target your entire core to awaken your personal power
➡️ Opportunities to take a calm & steady vinyasa
➡️ One channel breathing to end the practice feeling focused & fiery
➡️ An affirmation to guide your practice - the calmer I am, the more confident I fee, the more clarity I have
Bring any props you need to feel calm, clear and confident for your yoga practice.
I’ll meet ya on mat to start the day,
Allie, xx
References 🙏➡️ Mudras for Healing & Transformation by Joseph & Lillian Le Page
Want more yoga to start your days powerfully?
🌄 15 Min Full Body Stretch - https://youtu.be/kfIt7W-Va_8
🌄 Wake Up Morning Yoga - https://youtu.be/BJOyTpcGVMo
🌄 Morning Yoga Challenge - youtube.com/playlist?list=PLU...
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😌 FORWARD FOLDS FOR REFLECTION 😌
Join me for a gentle restorative yoga class that’s designed to help you draw inward and practice reflection.
Here’s what you can expect on the mat:
➡️ Simple, grounding postures
➡️ Create a sense of calm & clarity so you can pause from the business that life & the mind brings
➡️ Take time out for reflection, restoration and relaxation
➡️ Child’s pose, seated forward fold with twists, downward dog, and a prone savasana are all waiting!
Come in comfortable clothing, bring all the props you have, and get ready to relax!
I’ll meet ya on the mat,
Allie, xx
Looking for more yoga classes to restore your body, mind & soul?
😌 30 Min Yoga for Healing - https://youtu.be/KiGRFwTAFC0
😌 15 Min Guided Body Scan - https://youtu.be/Wu_3-C-p4ZE
😌 Gentle & Restorative Yoga Classes - youtube.com/playlist?list=PLU...
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😌 GENTLE YOGA TO DECOMPRESS 😌
Join me for a 30 min self-care yoga class to decompress from stress and feel a sense of relief. I recommend comfortable clothing and a relaxing environment to experience the best benefits.
Here’s what you can expect on the mat:
➡️ Gentle, floor-based postures focused on the upper body & chest
➡️ Stretch your shoulders, front of the chest and upper back
➡️ Grounding energy to re-establish trust, belonging and security
➡️ End with one hand on the heart & one and on the belly
Bring any self-care props that will support your yoga practice.
I’ll meet ya on mat to relax,
Allie, xx
Looking for more yoga classes to calm the body, mind & soul?
😌40 Min Yoga for Self-Care - https://youtu.be/onAsATiClDI
😌15 Min Guided Body Scan - https://youtu.be/Wu_3-C-p4ZE
😌Gentle & Restorative Yoga Classes - youtube.com/playlist?list=PLU...
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🌛 FALL ASLEEP FAST 🌛
Join me for a 15 min evening & bedtime yoga class to easily fall asleep and experience a peaceful night of sleep.
Here’s what you can expect on the mat:
➡️ Shoulder & neck stretches to release stress and tension
➡️ Bhrahmari or bee breath to reduce sensory stimulus and shift to a calm, centered (parasympathetic) state
➡️ Decrease your anxiety & lower your heart rate
➡️ Increase or strengthen your vagal tone with this technique
Come in comfy, bedtime clothing, reduce distractions, and bring any yoga props to feel fully supported in an upright seated position.
I’ll meet ya on the mat,
Allie, xx
References 📚pubmed.ncbi.nlm.nih.gov/35693195/ & www.instagram.com/p/Cl0wsIAv0QP/
De-stress and unwind before bed with these yoga classes:
🌛20 Min Evening Stretch - https://youtu.be/tlWB4h8UCtI
🌛30 Min Bedtime Flow - https://youtu.be/fSQvhvKBzFs
🌛Morning & Bedtime Yoga Classes - www.youtube.com/playlist?list...
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🌑 HONOR THE NEW MOON 🌑
Join me for a gentle new moon yoga ritual to slow down, draw inward, connect with your wisdom, and honor the beginning of a new lunar cycle. To make this a ritual, I recommend doing it every month with each new moon phase.
Here’s what you can expect on the mat:
➡️ Learn about the new moon phase & what it represents
➡️ Experience a grounding, floor-based practice that will help you draw inward and connect with your wisdom
➡️ Supine butterfly pose, child’s pose, thread the needle, cat & cow, supine twists and happy baby are awaiting!
➡️ End with chandra bhedana pranayama to nourish your femininity & a mudra that honors life’s transitions
Come in comfortable clothing, bring any yoga props you need, and a journal to set new moon intentions right after this practice.
I’ll meet ya on the mat,
Allie, xx
Looking for more yoga classes to calm the body, mind & soul?
😌 40 Min Yoga for Self-Care - https://youtu.be/onAsATiClDI
😌 15 Min Guided Body Scan - https://youtu.be/Wu_3-C-p4ZE
😌 Gentle & Restorative Yoga Classes - youtube.com/playlist?list=PLU...
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Welcome to the mat, welcome to your practice! I’m Allie Van Fossen - yoga student, decade-long teacher, founder of the Body Mind Soul Studio & Body Mind Soul 200-HR Virtual Yoga Teacher Training, wife to my 15 year one-night-stand husband, mamma to our two daughters, and a forever self-growth seeker.
Like you, I adore the yoga practice, but early on I knew it had to be more than poses, quick fix challenges or surface-level promises. This awareness led me down a windy, fruitful path of study and self-discovery, and fourteen years later, I’m just as curious about how yoga can guide and awaken my on & off the mat journey.
If you’re curious about yoga’s deeper potential, then get comfortable because you may have found your next teacher.
I encourage you to explore all types of practices here (the familiar & unfamiliar), and if you feel called to travel further, linked below are opportunities to work with me more intimately.
Thank you for being here,
Allie, xx