Functional Strength & Mobility (FSM). Combining aspects of a yoga practice (postures, breath and awareness) with mobility training to build and maintain functional range of motion, strength, and stability through increased neurological and muscular control. Weights, Theraband’s and other props may be used to explore and challenge the body.

Pelvic floor (PF) yoga focuses on building strength and stabilization of the pelvic floor while bringing awareness to the area, and the surrounding muscle groups, through strategic breathing, stretching and movement exercises. 

It is common for individuals with PF tightness or PF dysfunction to experience tension in their hips & low back, which can also spread to their knees, all the way to the feet, and/or up to the neck and jaw!

In many cases, individuals with PF dysfunction, carry both hypertonic (tense) and hypotonic (loose) muscles in their pelvic floor. Therefore, to work on strengthening the pelvic floor, we need to balance stretching and strengthening with relaxation.

For everyone!

Baby & Me Yoga is inclusive yoga where new parents can join together, in an open space, welcoming both parents and baby, as they edge back into their practice. Unlike traditional yoga that moves through a continuous flow, Baby & Me yoga is adaptive, and works with the moments we are in, day by day, minute by minute, just as parenting reality is. This includes and open, and free space to stop during the practice to feed, changes, and care for your child, without feeling awkward, as you know, everyone in the room is also a parent, and this space is meant for you and baby to practice in your comfort. The class adapts to the moment and often that means, babies will help lead the direction of the class at times.

Classes center around pelvic floor, and diastasis recovery, through exercises and breath, and engaging in poses to help relieve the aches of postpartum recovery, as well as related strains of day-to-day parenting.  Each lesson includes baby massage to assist in sleep and digestion for baby, and ends in meditative rest, helping with sleep and relaxation in the days that follow as well.

Head holders to crawlers, each stage of development happens so quickly, and the classes are adaptive with variations and modifications for each week and leap along the way. Please do seek your doctor’s clearance before starting any new physical program, for yourself, baby, and your fellow yogini’s.

What is Qigong?
Qigong is a gentle exercise that is over 4000 years old. Much like Tai Chi, Qigong uses movement, postures, breath and meditation to build a strong body, a calm, clear mind and an open heart. It balances your body, mind and spirit to set the stage for optimal wellbeing.

Come see what Qigong can do for you!

What you’ll need: 

  • yoga mat
  • towel you can roll up
  • water bottle

Saturday October 22 from 4:00 – 5:00 pm.

This free class is by donation only. Please donate what you can. All donations go towards our Gratitude Drive to benefit Shepherd’s of Good Hope, The Ottawa Mission and Nelson House. Please help us help our neighbours in need. We are also collecting new items like socks, underwear, mitts, toques for men, women and children.

I like to think of my virtual offerings as an invitation to share my practice, rather than teach a practice. I will be the guide and offer options along the way, but ultimately this is a chance for you to listen to your own body, tap into your own intuition and move in a way that makes sense for you.

The virtual space is perfect for an early morning yoga practice, you can roll out of bed onto the mat, no commute and you don’t even have to get out of your pyjamas!  Each 90 min class begins in savasana with a deliciously slow warm-up, building the energy with some asana before returning back to savasana. The last 15 min, which is optional, will provide space for meditation.

*While SunRISE Yoga is fairly accessible for all levels of yogis, because it is a virtual class I recommend students have some previous yoga experience and a sense of self awareness. 

Students can use their class cards, in the student portal, to register for this virtual class. Each class is one credit. Once you are registered, Valerie will send you the zoom link.


For students between the ages of 8-12. Hatha based. This is a registered program that runs for 8 weeks. It is a progressive class with a regular component of poses and breathing exercises that are built on each week. Benefits of poses and breath work are explained to give the students tools to help support them in their daily lives; calming breath great to practice before a test or competition, energizing breath for when you’re tired, centering breath for calming the mind…) The session progresses further by exploring different styles of yoga, the 8 Limbs and the Chakra system as the students become more comfortable and confident in their practice. A general focus on self-acceptance, self-confidence, love and gratitude.

Payment and registration is required to participate in this 8-week event.

Please register on our Workshops page.


Designed with Mom in mind! Take time for yourself during this most important time in life! This class is for women in all stages of pregnancy (the earlier you start the better). Yoga postures which are particularly beneficial for a more relaxed pregnancy and birth, are taught. No previous yoga experience is required for this class, all expectant and NEW mothers are welcome.  Post recovery is just as important!! Rebuild those pelvic floor muscles & regain your strength as you continue your journey on the mat after the baby is born. No pre-registration required.

This class is an opportunity to come together as a community; to collectively raise our vibrational energy; to intimately share a space of discovery, self-inquiry, inner-balance, and inner commitment.

The class begins with a guided centering to prepare the body and mind for meditation. Some breath work and simple basic tools to settle into the practice are introduced to support the students. Students will have some time for quiet reflexion. Guided relaxation or Yoga Nidra will transition the students into a restful Savasana.

Subscribe to our Newsletter

Join our MGY Family!

Sign up for our newsletter to receive important updates, exclusive articles and be the first to know about upcoming events.