Thursday Night Virtual Yoga with Tami & Kelly 

Thursday, December 3rd, 2020 – 7 pm EST
The Power of Self-Care Floor Yoga Class

Our theme this week is WELLNESS 360 – SLEEP, our practice is RESTORATIVE, and our essential oil is LAVENDER.

This Week’s Theme

This Week’s Theme is the WELLNESS 360 – SLEEP: This week is the fifth week of our 12-week Wellness 360 series! This week, be sure to review your wellness quiz and look at things we can add-in vs. take-away to increase our overall wellness and vitality. From our Wellness 360 Wheel, Sleep will be this week’s focus topic.

Please see the attached “Wellness Handout” which includes the wellness wheel, wellness quiz, and a comprehensive list of add-in’s to increase your wellness journey!


Add-in VS. Take-away

Read a book before bed.
Try to avoid eating a large meal 4 hours before bed.
Remove distractions from computers, TV, cell phone.
Hot bath Essential oils diffuser lavender.

This Week’s Practice

This Week’s Practice is RESTORATIVE: This week, we will focus on the following poses: child pose, pigeon, heart-opening.

Remember….. One Stretch, One Breathe, One Affirmation, one minute at a time!

A note about the class:

The Power of Self Care Virtual Yoga is about “you “listening to your body, clearing your mind, and connecting with your spirit. Some days this might mean relaxing in Shavasana and listening to the healing music of the handpan. On other days you may feel energized and choose to challenge yourself throughout the class. Remember, this is your practice, and we are grateful for your presence.

All poses in our chair or floor yoga classes can be modified to meet individual students’ needs. Before each class, we do a check-in to see if there are any specific needs to be addressed and work hard to ensure all students feel welcome— just as they are!

This Week’s Oil

This Week’s Essential Oil: doTERRA Essential Oils
Essential Oil: Lavender

doTERRA Lavender oil has been used and cherished for centuries for its unmistakable aroma and myriad benefits. In ancient times, the Egyptians and Romans used Lavender for bathing, relaxation, cooking, and as a perfume. Its calming and relaxing qualities, when taken internally, continue to be Lavender’s most notable attributes. Applied topically, Lavender oil is frequently used to reduce the appearance of skin imperfections. Add to bath water to soak away stress or apply to the temples and the back of the neck. Add a few drops of Lavender oil to pillows, bedding, or bottoms of feet to relax and prepare for a restful night’s sleep. Due to Lavender’s versatile properties, it is considered the must-have oil to have on hand at all times.

Add a few drops of Lavender oil to pillows, bedding, or bottoms of feet at bedtime.
Keep a bottle of Lavender oil on hand to soothe occasional skin irritations.
Freshen your linen closet, mattress, car, or the air by combining Lavender essential oil with water in a spray bottle.
Take internally to reduce anxious feelings.*
Use in cooking to soften citrus flavors and add a flavorful twist to marinades, baked goods, and desserts.

PROPS: Our props for the week – mat, pillow, strap & blocks.

One breath, one stretch, one affirmation… at a time!

Tami & Kelly

Tamara White CNP/RYT
Cell 513-608-4411
The Best Health Care is Self Care!
Doterra Wellness Advocate 
Kelly Richey
Cell: 513.404.1820 
Healing Arts: 
Life Coach, Spiritual Director, Certified Writing Facilitator
Guitar Instructor, Recording Artist, Performer