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!
Yoga 101: Back to Basics (great for beginners!)
Join with us in a slower paced, more gentle Hatha (traditional poses) yoga class designed for anyone new to yoga or those wanting to get back to the basics! Learn and practice the more common poses and build your strength, flexibility and confidence in this traditional Hatha Yoga class. Hatha is the most widely practiced form of yoga in the world, and uses postures (asana) and conscious breathing (Pranayama) in combination with mental focus to develop awareness, strength & flexibility and relaxation. 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 is perfect for beginners!
These energetic “movement” classes have a strong emphasis on breath and allow 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 (flow or movement with breath) 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. Flow classes are offered in both heated (35°C) and non-heated environments.
This class is designed to build participants’ strength, tone, endurance and overall level of fitness. Based on the poses and movements of Hatha Yoga, it will blend balance, strength, flexibility and power in a fitness format. Be prepared to burn calories, build muscle and love your body!
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 through deep stretching, helping with flexibility and release. 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, relaxation and the release of tight muscles and busy minds allowing full nourishment to the body’s meridians and joints.
Pilates is a method of exercise that consists of low-impact flexibility and muscular strength and endurance movements. With many of the same movements as yoga, Pilates emphasizes proper postural alignment, core strength and muscle balance. In this class you will work to build strength throughout your core muscles, increase flexibility, tone your muscles and become mindful of alignment and posture! Expect to feel your muscles and feel fantastic!
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.)
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.
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.
Rise ‘n’ Shine Hot Flow
Welcome the morning with this powerful, energetic hot vinyasa flow class to awaken your energy and greet the day! This class has a strong emphasis on breath and allows beginners, intermediate and advanced students to be challenged in the same class. Vinyasa flow classes will tone, strengthen and detox the body, clear your mind and leave you with a sense of accomplishment and empowerment. The dynamic mix of movement and spirit that is cultivated in a Vinyasa Flow Yoga class will challenge you to step up to your edge, and unlock hidden potential for achieving authentic personal power.
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.
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.
Mindful Mommy & Me!
Throughout this class, you will have the option to either involve your baby in the movements (by holding or carrying them) or to have your baby close to you on their blanket. The class itself includes both flowing yoga movements and slow mindful exercises for strength and awareness – all of which are specifically tailored for new moms involving particular emphasis on strengthening the back and abdomen, as well as relieving tension in areas such as the neck, shoulders and back. Babies should be under one year, and new moms should wait 4-6 weeks after delivery or until you’ve receive the go-ahead from your doctor!
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”.
Hey new moms! We’ve got the class for you and your busy & blessed new life! Once cleared for exercise after childbirth, join with us for this slow flow class focusing on strengthening pelvic floor & low back, toning tummy muscles and regaining strength! Poses and breathing exercised are uniquely suited to help you regain your balance, your figure and your overall fitness after birth by restoring tone and some well deserved “me time.” Using breath, physical postures/ exercises and relaxation techniques, this class helps moms begin strengthening and stretching again….and feeling fantastic AF!
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.
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.
Revive & Restore Yoga (Warm)
This class will begin with gentle but active postures to warm the body followed by a restorative practice designed for those recovering from illness, injuries and/ or or stressful physical or emotional events. Using the poses and the support of blocks, bolsters and blankets, participants will find deep rest and recovery. This class is ideal for those seeking ease of muscle tension, calming of the nervous system and removal of fatigue as restorative yoga is known for its relaxing, calming and healing effect. Suitable for all levels.
Healthy Hips Yin
This class will include Yin (deep, releasing stretch) and Hatha (strength building) yoga postures focused on opening the hips and 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 and deep stretches 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.). This class is a slower pace and stretches are held for longer periods. Suitable for all levels.
Yoga 4 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!
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!
Flow, Hatha, Yin & Specialty classes will be offered in both heated (35°C) and non-heated formats