Yoga with Liss

07/08/2025

06/17/2025

Your mind is a garden... 🌱💭

08/26/2024

530am
Power Sunrise 🌅 flow

03/19/2024

🌞🌈Welcome to this special Spring Equinox yoga flow sequence!🌈🌞

Let's celebrate the balance of day and night with a 6-pose flow designed to help you embrace the energy of this transitional time of year.

1. Mountain Pose (Tadasana):
Begin standing at the top of your mat with your feet hip-width apart. Ground down through your feet, engage your core, roll your shoulders back, and reach your arms down alongside your body, palms facing forward. Take a few deep breaths here to center yourself and connect with the Earth's energy.

2. Sun Salutation A (Surya Namaskar A):
Flow through a traditional Sun Salutation A sequence to welcome the increasing light of the Spring season. Start in Mountain Pose, then inhale as you reach your arms up overhead in Upward Salute, exhale to fold forward into Forward Fold, inhale to Halfway Lift, exhale to step back into Plank Pose, lower down into Chaturanga, inhale into Upward Facing Dog, exhale into Downward Facing Dog, and finally step or hop back to the top of your mat. Repeat this flow a few times to warm up the body and awaken your energy.

3. Warrior II (Virabhadrasana II):
From Downward Facing Dog, step your right foot forward between your hands and come up into Warrior II. Extend your arms out to the sides, gaze over your front fingertips, bend into your front knee, and ground down through the outer edge of your back foot. Feel strong and empowered in this pose as you embrace the energy of the Sun.

4. Tree Pose (Vrksasana):
Shift your weight onto your left foot and bring the sole of your right foot to either your inner left thigh or calf, avoiding the knee. Find your balance and bring your hands to your heart center in prayer position or extend them overhead like branches of a tree. Feel rooted like a tree, yet flexible and open to the new growth of Spring.

5. Camel Pose (Ustrasana):
Kneel on the mat with your knees hip-width apart, tuck your toes under, and place your hands on your lower back for support. Inhale as you lift your chest towards the sky, arching your back and gently reaching for your heels with your hands. Keep your neck long and breathe deeply into your heart center, opening up to receive the light and warmth of the Spring Equinox.

6. Co**se Pose (Savasana):
Finish your practice by lying down on your back in Savasana. Close your eyes, relax your body completely, and surrender to the stillness and balance of this moment. Allow yourself to absorb the benefits of your practice and connect with the energy of renewal and growth that Spring brings.

I hope this yoga flow helps you connect with the energy of the Spring Equinox and brings balance and harmony to your body, mind, and spirit. Enjoy the rest of your practice and the seasonal transition ahead!

03/18/2024

Good morning, everyone! 💫🍀🌈🌞

After the festivities of Saint Patrick's Day, a detoxifying yoga sequence can help to restore balance and rejuvenate your body. Here's a flow that focuses on twists, forward bends, and gentle inversions to aid in digestion and detoxification. Remember to listen to your body, modify as needed, and maintain steady breath throughout the practice.

**Detox Yoga Flow**

1. **Centering (5 minutes)**
Begin in a comfortable seated position. Close your eyes and take deep breaths, focusing on clearing your mind and setting an intention for your practice.

2. **Cat-Cow (Marjaryasana-Bitilasana) (2 minutes)**
Move to tabletop position. Inhale as you drop your belly towards the mat, lifting your chin and chest (Cow Pose). Exhale as you round your spine towards the ceiling, tucking your chin to your chest (Cat Pose). Continue with the flow for several rounds to warm up the spine.

3. **Downward-Facing Dog (Adho Mukha Svanasana) (1 minute)**
Tuck your toes and lift your hips to transition into Downward-Facing Dog. Pedal out your feet to stretch your calves and hamstrings.

4. **Standing Forward Bend with Twist (Parivrtta Uttanasana) (2 minutes)**
Step or hop to the front of your mat and stand in a Forward Bend. Place your right hand on the ground or a block, bend your right knee slightly, and lift your left arm towards the sky, twisting your torso to the left. Hold for several breaths, then switch sides.

5. **Chair Pose with Twist (Parivrtta Utkatasana) (2 minutes)**
Come to standing, then bend your knees and lower your hips as if sitting back into a chair. Bring your palms together at heart center and twist to the right, hooking your left elbow outside your right thigh. Hold for several breaths, then twist to the other side.

6. **Revolved Crescent Lunge (Parivrtta Anjaneyasana) (2 minutes each side)**
From Chair Pose, step your left foot back into a high lunge, keeping your right knee bent. Bring your palms together at heart center and twist to the right, hooking your left elbow outside your right thigh. Hold, then step forward and repeat on the other side.

7. **Wide-Legged Forward Bend with Twist (Prasarita Padottanasana with Twist) (2 minutes)**
Step your feet wide apart, fold forward, and place your hands on the ground. Place one hand directly under your face, and with an inhale, twist and reach the opposite hand towards the sky. Hold for several breaths, then switch sides.

8. **Seated Twist (Ardha Matsyendrasana) (2 minutes each side)**
Sit with your legs extended. Bend your right knee and step your right foot over your left leg. Twist to the right, bringing your left elbow to the outside of your right knee. Hold, then switch sides.

9. **Supine Twist (Supta Matsyendrasana) (2 minutes each side)**
Lie on your back, hug your knees into your chest, then drop them to one side while keeping your shoulders grounded. Extend your arms out to the sides and turn your head away from your knees to complete the twist. Hold for several breaths, then gently bring your knees through center and over to the other side.

10. **Bridge Pose (Setu Bandhasana) (1 minute)**
Lie flat on your back with knees bent and feet on the floor hip-width apart. Press into your feet, lifting your hips towards the ceiling. Clasp your hands under your back and press your arms down to lift your hips higher, opening your chest. This pose helps to stimulate the thyroid and improve digestion.

11. **Shoulder Stand (Sarvangasana) or Legs-Up-The-Wall (Viparita Karani) (3-5 minutes)**
For Shoulder Stand, from Bridge Pose, bring your hands to your lower back for support and extend your legs upwards to the sky. This inversion increases circulation and aids in lymphatic drainage. If Shoulder Stand is not part of your practice, place your legs up against a wall for Legs-Up-The-Wall Pose, which also offers detoxifying benefits.

12. **Happy Baby Pose (Ananda Balasana) (2 minutes)**
Bring your knees towards your chest, then grab the outside edges of your feet, opening your knees wider than your torso. Gently rock side to side, massaging your spine, and encouraging relaxation and digestion.

13. **Reclining Spinal Twist (Supta Matsyendrasana) (2 minutes each side)**
After Happy Baby Pose, return to a neutral spine and extend your arms out to form a T-shape. Drop your knees to one side while turning your head to the opposite direction. Hold for several breaths, feeling the twist wring out toxins from your internal organs. Then switch to the other side.

14. **Savasana (Co**se Pose) (5-10 minutes)**
Extend your legs out and let your feet fall open. Rest your arms alongside your body with palms facing up. Close your eyes and let your entire body relax, releasing any remaining tension. Stay in Savasana for 5-10 minutes, allowing your body to absorb the benefits of the practice.

Remember to breathe deeply throughout each pose, with a focus on exhaling completely to aid the detoxification process. Hydrate well after your practice, and consider adding some lemon to your water for an extra detoxifying effect.

Enjoy your post-Saint Patrick's day detox flow! Namaste.

03/17/2024

🍀Welcome to our Saint Patrick's Day yoga flow! Today, let's celebrate the spirit of renewal, growth, and luck with a special flow dedicated to finding balance, strength, and harmony within ourselves.🍀

Let's begin in a comfortable seated position, with our hands resting on our knees. Close your eyes, take a deep breath in through your nose, and exhale slowly through your mouth. Set an intention for your practice today, perhaps focusing on gratitude, self-love, or embracing change.

1. **Mountain Pose (Tadasana)**:
- Stand at the top of your mat with your feet together, grounding down through all four corners of your feet. Reach your arms up overhead, palms facing each other. Feel the strength and stability of the mountain within you.

2. **Warrior I (Virabhadrasana I)**:
- Step your left foot back into a lunge, keeping your right knee stacked over your right ankle. Inhale as you lift your arms up towards the sky, reaching for the stars. Feel the power and determination of the warrior within you.

3. **Tree Pose (Vrksasana)**:
- Shift your weight onto your right foot and place your left foot on your inner right thigh or calf. Bring your hands to your heart center or extend them overhead like branches reaching for the sky. Find your balance and stability, like a tree rooted deep in the earth.

4. **Twisting Lunge**:
- From tree pose, step the left foot back to a high lunge position, bring your hands to your heart center. Inhale to lengthen your spine, then exhale to twist to the right, hooking your left elbow outside your right knee. Stay here for a few breaths, feeling the detoxifying twist and the opening in your chest.

5. **Seated Forward Fold (Paschimottanasana)**:
- Sit on the mat with your legs extended in front of you. Inhale to lengthen your spine, then exhale to hinge at your hips and fold forward over your legs. Relax your head, neck, and shoulders. Feel a gentle stretch in the back of your legs and spine.

6. **Savasana (Co**se Pose)**:
- Lie down on your back, arms by your sides, palms facing up. Close your eyes and allow your body to completely relax. Let go of any tension or worries, and simply rest in the present moment.

End your practice by thanking yourself for showing up on the mat today and taking this time for self-care and reflection. Carry the energy of balance, strength, and harmony with you throughout the rest of your day. Happy Saint Patrick's Day!🍀🌈

03/12/2024

Stretch into Tuesday with Zen and Zest!

Yoga pose: Tree Pose (Vrikshasana) - This balancing pose helps to improve concentration and focus while also stretching and strengthening the legs and core muscles. Stand tall, shift your weight onto one leg, and place the sole of the other foot on the inner thigh or calf of the standing leg. Bring your hands to your heart center or extend them overhead like branches of a tree. Hold the pose while focusing on your breath and finding balance.

03/11/2024

Yoga can be a wonderful practice for people of all ages, promoting flexibility, strength, balance, and relaxation.
Here are six yoga poses or stretches that are generally considered safe and beneficial for most individuals:

1. **Mountain Pose (Tadasana)** - This pose is the foundation for all standing poses and helps improve posture, balance, and calm focus.
- Stand with your feet together or hip-width apart, grounding evenly through your feet.
- Engage your thigh muscles slightly to lift your knee caps, but avoid locking your knees.
- Lengthen your tailbone toward the floor and lift the top of your sternum up.
- Relax your shoulders down and back, and reach your arms towards the floor with the palms facing inwards.
- Breathe deeply and hold the pose for 30 seconds to a minute.

2. **Cat-Cow Stretch (Marjaryasana-Bitilasana)** - This gentle flow between two poses warms the spine and relieves tension in the back and neck.
- Begin on your hands and knees in a "tabletop" position, making sure your knees are set directly below your hips and your wrists, elbows, and shoulders are in line and perpendicular to the floor.
- As you inhale, arch your back, letting your belly drop toward the floor (Cow Pose), and lift your head and tailbone toward the ceiling.
- On the exhale, round your spine toward the ceiling and tuck your chin toward your chest, releasing the tension in your neck (Cat Pose).
- Continue flowing between these two poses for 1-2 minutes, moving with each breath.

3. **Tree Pose (Vrksasana)** - This pose helps improve balance and concentration while strengthening the thighs, calves, ankles, and spine.
- Stand in Mountain Pose. Shift your weight slightly onto the left foot, keeping the inner foot firm to the floor.
- Bend your right knee, and place your right foot on the inside of your left thigh or calf (avoid the knee), toes pointing downward.
- Press your hands together in prayer position at your chest or raise your arms overhead, keeping them parallel and palms facing each other.
- Focus on a point in front of you and breathe steadily. Hold for 30 seconds to 1 minute, then switch sides.

4. **Warrior II (Virabhadrasana II)** - This strong pose increases stamina and concentration while stretching the legs, chest, and lungs.
- Stand with your feet about 3-4 feet apart and raise your arms so that they are parallel to the floor and reaching out to the sides, palms down.
- Turn your right foot out 90 degrees and your left foot in about 45 degrees.
- Bend your right knee over the right ankle, so that the shin is perpendicular to the floor.
- Turn your head to look out over your right hand. Keep your torso even between the hips.
- Hold for 30 seconds to 1 minute, then switch sides and repeat.

5. **Seated Forward Bend (Paschimottanasana)** - This calming stretch can help reduce stress and stretch the spine, shoulders, and hamstrings.
- Sit on the floor with your buttocks supported on a folded blanket and your legs stretched out in front of you. Press actively through your heels.
- Inhale and lift your arms overhead, lengthening your spine.
- Exhale and hinge at your hips, reaching forward with a straight back. Hold onto your shins, ankles, or feet, depending on your flexibility.
- Keep your spine long as you fold forward, leading with your chest and keeping your shoulders away from your ears.
- Hold the stretch for 30 seconds to 1 minute, breathing deeply and relaxing into the pose.

6. **Child's Pose (Balasana)** - A restorative, calming pose that stretches the hips, thighs, and ankles while reducing stress and fatigue.
- Start on your hands and knees in a tabletop position.
- Spread your knees apart while keeping your big toes touching, then sit back on your heels.
- Bend forward, laying your torso between your thighs, and stretch your arms out in front of you with the palms down on the floor.
- Alternatively, you can lay your arms alongside your torso with the palms facing up for a more relaxed shoulder stretch.
- Rest your forehead on the floor and let your entire body release. Hold this pose for 1 to 3 minutes.

These poses are generally safe for most people, but please remember that each individual's body is different. Some may need modifications or should avoid certain poses due to injuries or specific physical conditions. It is always best to consult with a healthcare provider or a certified yoga instructor if you are new to yoga or if you have any health concerns.

02/04/2024

Join us!
4 classes for only $25!
Lunch Time Flow -
M, W, F 12:10pm (Virtual or In Person at The Boiler Room )
Evening Relax and Restore -
7:15pm (Virtual)
Saturday Sun A -
10am (Virtual)
Saturday Evening Celebration (Wine glass optional) -
7:15pm (Virtual)
*All classes run between 35 and 45 min :)
*Anyone wanting to schedule a virtual class, message me and I will send you the link. ❤️ (Click on the link and it takes you right to my class)
Namaste, 🌻
Liss

01/27/2024

Join our rejuvenating yoga classes Starting Monday, January 29th!

1 class for $10, 4 classes for $25, or enjoy an unlimited monthly pass for $100 which includes over 30 classes!

Choose between our In Person or Virtual Lunchtime Sun.A, Monday, Wednesday, and Friday from 12:10PM PM To 12:45PM.

Our Virtual Evening Relax and Restore:
7:15 PM to 8PM on Monday, Wednesday, and Friday

Our Saturday morning virtual Sun A at 10AM to 10:45AM

Or our Saturday Evening Virtual Celebration (put on your pjs and grab your favorite wine and a glass)

Message me to schedule your sessions and for payment information. Let's embark on this transformative journey together!
Namaste,
Liss 🌻❤️

01/22/2024

Yoga is healing. That's the goal. To heal. ..And its for everyone and all abilities ❤️🌻
See you on the 29th :)

01/21/2024

🌟 Exciting News! 🌟

Yoga with Liss is back!
Starting January 29th!

We are thrilled to announce that we are once again open to guide you on your journey to inner peace and physical well-being.

Whether you prefer the serenity of our in-person classes or the flexibility of joining virtually from anywhere, Yoga with Liss is here to support you every step of the way, dedicated to helping you find balance, strength, and mindfulness in both body and mind.

Join us for invigorating flows, calming meditations, and a warm community of like-minded individuals. No matter your experience level, there's a place for you in our welcoming and inclusive space.

Come flow with us and rediscover the joy of movement and self-discovery. Visit our website or contact us to learn more about our class schedule and how to join us in person or virtually.

Let's breathe, stretch, and grow together!
Namaste,
Liss ❤️ 🧘‍♀️🌿