The Welcome Mat offers a variety of class styles and levels including both introductory and advanced as well as heated and non-heated classes! Our heated classes have a brand new state of the art system providing infrared heat that is quiet and efficient. This heating system offers waves of energy that penetrate deep into the body, gently elevating the body’s surface temperature detoxifying at a cellular level.
Instructors will provide modifications and instruction in all classes to help beginners and those with injuries, medical conditions or anxieties. Each pose, class and experience is designed with your comfort, growth, health and success in mind!
Learn more about the different types and traditions of our yoga classes below!
Vinyasa (slow, flow and power)
This powerful, energetic vinyasa flow class has a strong emphasis on breath and allows beginners, intermediate and advanced students to be challenged in the same class. Flow focuses on movement and will torch calories, tone, strengthen and detox the body, clear your mind and leave you with a sense of accomplishment and empowerment. The dynamic mix of sweat and spirit that is cultivated in a Vinyasa Yoga class will challenge you to step up to your edge, and unlock hidden potential for achieving authentic personal power. Classes will focus on traditional poses enhanced with movement, sun salutations and dynamic breath work.
Hatha Yoga is the most widely practiced form of yoga in the world. Hatha Yoga uses postures (asana) and conscious breathing (Pranayama) in combination with mental focus to develop awareness, strength & flexibility and relaxation. Hatha Yoga will bring strength and focus to the body from head to toe. By removing the flow and focusing on longer static holds, emphasis is placed on the pose itself rather than linking movements. Beginners can use this time to build up to our “flow” classes, while more advanced students can work on precision and alignment. The focus will be on foundational postures, however the instructor will provide modifications for every experience level, giving you the chance to expand your practice if you so choose. Because this class is not a set sequence, you can expect to learn something new and different every time.
This class takes the principles of Hatha Yoga (see Hatha description) and adds movement to “flow” and link together the poses. Participants will move between poses at a slightly quicker pace and emphasis on breath and mindfulness in these transitions will be key. The focus of poses will be flexibility, strength and balance, and the movements between them. The instructor will provide modifications for every experience level, giving you the chance to expand your practice if you so choose. Because this class is not a set sequence, you can expect to try something new and different every time.
Yin yoga is often described as the other half of a yoga practice. A yin yoga practice is a slower, deeper practice affecting the connective tissues of the body. Yin Yoga encourages the body to slowly and mindfully enter yin poses using the breath to stimulate the flow of chi(energy) and remain highly focused on the sensations promoted by the pose. The lengthy posture steadiness and stillness allows one to develop passive yin qualities of surrender, allowing full nourishment to the body’s meridians and joints.
Ashtanga, derived from India, literally translates into 8 limbs or branches. The physical yoga postures (asanas) make up one of those branches, along with the breath. This is a dynamic and vigorous form of yoga that builds heat in the body while maximizing strength, concentration and flexibility with awareness of the breath. Students are guided through some traditional postures from the Ashtanga Primary Series, as well as some non-traditional postures. This class is suitable for beginners with some previous yoga experience. Students will be guided through the poses with additional instruction if needed and modifications will be provided so the practice is accessible to all.
Chair/ Gentle Yoga
This class is a gentle form of yoga that is practiced with care and concern for age, injury, balance or flexibility related dynamics in mind. Often, it may be performed sitting on a chair, or standing using a chair for support. The poses (asanas) are adaptations of Hatha Yoga poses. Gentle and/ or chair yoga is a great practice for everyone, but particularly seniors or those with disabilities as it deepens flexibility and strengthens personal body awareness and mindfulness while encouraging both movement and relaxation.
Core flow integrates a variety of poses, movements and breath toward one goal: strengthening the core and back. You will build heat in the body as you move through poses and flows to build strength, flexibility, balance and confidence through your centre and core muscles. This class will enhance posture, stability, definition and strength, and allow you to focus on this key area for both performance and daily activities.
This class is a gentle and effective class designed for those recovering from illness, injuries and/ or stressful physical or emotional events. Restorative yoga is known for its relaxing, calming and healing effect. It has its roots in the yoga of B.K.S. Iyengar, who developed a yoga that allows students to practice without any strain or pain.
This class will include Hatha yoga postures, and flows focusing on opening the hips, releasing the psoas tendon (hip flexors). Many of our lifestyles have us sitting for long periods of time which shortens the hip flexors and pull the pelvis forward. This places pressure and stress on the lumbar discs, leading to back pain. Frequent and regular practice of these postures lengthens and opens the hip flexors, improving our posture and back discomfort. This class is excellent for those with tight hips, low back pain and also athletes who use lower body muscles often (runners, hockey players, weightlifting etc.)
A beautifully balanced class exploring both the light and the dark to maintain overall good health and alignment. Coupling both the muscular strength in traditional yang (active) poses to warm up the body, followed by lengthening the connective tissue in traditional yin (stillness) poses, students will create openness and flexibility in tight areas. Scanning the body through movement and stillness will bring awareness to areas of tension in the body and offer space to release. Suitable for all.
Allow your mind to come to stillness so you may relax and be at peace. In this class you can expect to learn a variety of meditation techniques including; breathing exercises, seated movement meditations, guided imagery and mantras. Classes will begin with relaxation techniques and then move through the meditation followed by shavasana and 10-15 minutes for open discussion or journaling with tea. Appropriate for first timers and experienced mediators alike. Props are available for your comfort or feel free to bring your own.
Buddha was asked “What have you gained from meditation?” He replied “Nothing. However let me tell you what I have lost; anger anxiety, depression, insecurity fear of old age and death”.
This flow class has a strong emphasis on breath and movement and the ebb and flow between poses. Flow encourages movement and gentle strengthening and stretching, while clearing the mind and leaving you with a sense of empowerment and accomplishment. This class will provide a physical experience and will also help you focus inward. Poses will be a combination of of those you know and love, and a few new challenges to build your strength and confidence. Suitable for beginners.
A workshop designed to introduce yoga etiquette and the breakdown of popular asanas (postures) in a space where you feel comfortable to ask questions during the instruction (i.e.: Can I bend my knees in forward fold?). Focus will be on understanding the importance of what is means to connect with your body when attaining alignment to avoid injury and offer a meaningful access to the benefits of each pose and popular flow combinations with the breakdown of beginner and intermediate poses so you feel confident to explore all classes the studio has to offer.
Young Yogis: Yoga for Kids
Children’s Yoga is designed to help build strength of mind and body, cultivate self-esteem, develop stronger body and emotional awareness and increases focus. The combination of yoga and relaxation helps support sensory processing, decreases anxiety, encourages better brain functioning and stronger bodies, which in the end creates happier and healthier kids! This program is taught through various types of yoga poses, games, stories, learning about breath (pranayama) and relaxation. Have your kids join us for this fun filled class while they take in all the benefits yoga has to offer!
Yoga for Athletes
This is an all levels yoga class for those who participate in sports and athletics. Participants will be led through a series of highly effective strengthening and stretching exercises that are key to the demands of an athlete. No matter what sport you are involved in, this class will be an excellent addition to your training & recovery regime for strength, balance, flexibility and focus!
This class is an overall well rounded 75 minute traditional Hatha Yoga class designed to not only build power, balance and flexibility in the body, but also create resilience, serenity and concentration in the mind. Class begins with a warmup, followed by strength and flexibility flow, guided breathwork, and then sound and mind meditation, leaving yogis filled with energy and a new zeal for life.
Breath & Body Yoga
This class will incorporate Hatha Yoga and gentle flows (see descriptions of Hatha and Vinyasa yoga) and will take time to be focus on alignment and a number of breathing techniques (pranayam) for centering and grounding the individual. Finally, participants will finish the class with a guided reclined (shavasana) meditation.
The Man Cave: Yoga for Men
For males who work hard and play hard: especially ones noticing overall tightness in legs, back and shoulders from years of occupational labour, driving and/or past or present injuries that you may not have healed from completely. Understanding why these new or old aches and pains are catching your attention, or looking for tools to help relieve, recover and rejuvenate, this class is designed to offer the opportunity to regain mobility and have you feeling the best you’ve felt in years. Suitable for beginners.
A rejuvenating, relaxing and gentle Yoga class adapted to prenatal mothers that emphasizes stability, flexibility and vitality. This class offers mothers a space of relaxation and an opportunity to connect with their babies and themselves. Prenatal classes are an excellent preparation for birthing through breath, massage techniques, body and mind awareness.
Private Yoga Classes/ Group bookings
Private Yoga Classes offer clients or groups a personal one-on-one yoga session to fit your needs. These classes are to help clients with specific needs such as healing old or new injuries or wanting to learn yoga basics on an individual basis. Group sessions can be anywhere from individual groups to corporations to athletic teams. Please see our private/ group private policy and inquire at firstname.lastname@example.org learn more or book your private yoga session.
Specialty Classes & Events
In these classes, our instructors will use their areas of expertise and passion to design classes specific to certain needs and populations using the best pose and breath combinations for success in these areas! Classes focusing on various areas of the body (hips, core, etc.), various sports (running, dancing, hockey, golf, etc.), or levels of ability (beginner, advanced, balance poses etc.) will be offered depending on need/ request!
Vinyasa Flow, Hatha, Yin & Specialty classes will be offered in both heated (35°C) and non-heated formats