Why are one-on-one sessions worth it?
One-on-one sessions are a great way to learn more about exercise, nutrition, and how to improve your overall wellbeing. I customize each 90 minute session based on your intake form and our conversations. I mostly work with the physical practice and some meditation, breath work as I feel, the more spiritual alignment aspects naturally fall into place with moving through classes or the more spiritual aspects should be with an actual licensed spiritual coach. I am a certified yoga teacher with over 25 years of movement performance experience in various modalities. (Please see bio)
One-on-one sessions, with your permission, come with physical assists in each posture during class on the mat. Need more instruction on how to go deeper into dancer posture (natrajasana)?
My alignment cues and assists nurture your body into the posture so you can move everything into place, activate the right muscles, and breathe energy flow to maintain steady active relaxation for 20-30 secs (about 5 deep ujjai breaths) in that particular posture. This is how we train in most asanas. Over a short period of time, you will notice a huge difference. You learn the wisdom in your own body so that you can do it all by yourself. The dance movement and fitness fusion technique comes with instruction that meets you where you are in your practice. Dance movement is wonderful for moving stuck, negative energy feedback as well as PTSD.
Each one-on-one session comes with a 5 minute head, neck, and foot massage. The last 10 minutes of class are for savasana or final relaxation. Laying on your back, listening to soothing music will allow your body to recalibrate and process everything you have exercised during class. The massage and time to let go is so rewarding after a good workout. I personally find it such a joyful combination of doing a moderately-intensive class and then feeling all of the yummy endorphins in savasana at the end. A Heart and Soul Ayurvedic Elixir is also included with your session.
How to practice Heart and Soul Method. What is a private one-on-one session like with Merissa?
This is how I conduct a Heart and Soul Method private one-on-one session. Once the client intake form is filled out, than I take a snapshot of where you are at physically in your movement practice and how your doing with your energy flow. All levels are assessed. Then, after that, we schedule a class session or session(s). Sessions are usually 90 minutes. The class is 75 minutes. We chat before and after each session to check-in with each other or to answer any questions for about 15 minutes total. I tell my clients not to worry about being perfect as we are just exercising and doing something good for our overall well-being. There should be no agenda other than just the practical application and to have a good workout.
Beginners: If you are new to hatha vinyasa flow, since this is the majority of the class, we start with 6 basics classes. Each class builds upon the next, with the last basics class all about dance movement and fitness fusion technique fundamentals. You learn the basic curriculum so that you are set up for success to practice well.
After completing the basics classes, then we start to learn how to do a slower variation of the core chakra classes. The postures are easier, the dance movement is a little slower with beginner movements, and I don’t add too much intensity with the fitness fusion technique. This way, you can take your time exploring, getting to know the postures, and seeing how you feel in the different movement modalities.
Intermediate: If a client has done a form of vinyasa flow before or feels really comfortable with the asanas, then we move right into the core chakra classes at a moderate-intensity. I realize dance isn’t everyone’s cup of tea, so if they choose not to do the dance movement, then we take that section out. The fitness fusion technique and asanas together alone, are so well worth it. The first 3 classes I asses the practitioner, then, with their permission, flow with them as well as do hands on assists, which I am certified in professionally through The Jivamukti Method from New York. The flow alignment cues are incredible and will move an intermediate practitioner to an advanced practitioner when they are ready. I don’t mean this esoterically or spiritually. I mean, the mind-body connection. This isn’t shamanism, it is exercise movement. You may notice other improvements in your life, but that’s usually a by product from anything you do that is healthy for you.
Advanced: When a practitioner becomes more advanced we are really focusing on more alignment, muscle control, and more attention to detail. You know the postures and flow of the class, so now we lift up and out the ankles, we lift the knee to activate the thigh muscle, we hone in on where the gaze is while in a specific posture… where to release, where to squeeze, and precision. The postures are harder with longer hold times in portions of the class, the dance movement is harder with back turns etc, and the fitness fusion has more reps with more intensity accessing full range of motion, to tone and strengthen, yet not sacrificing flexibility. This will move you into better health on all or most layers of your being.
Once a practitioner is advanced, and they have done it for awhile, I encourage them to cut back to 3 times a week with the incorporation of a weight method (I have a few to recommend) 1-2 times a week. We then can work on voice, and full on dances. After they can do full on dances with great ease, then, well we just practice to practice. I feel so good after my classes that this has been a life long staple in my life. I do encourage practitioners to try new things.
It took me 10 years to achieve advanced status in yoga. Then I fell out of it down to intermediate because of life changes. Your practice is always ebbing and flowing. So it’s good to take it seriously, but also to let go… create that balance because I have seen practitioners take things wayyyyyyy too seriously when it comes to yoga, exercise, things in general and it only drums up more fear, unhealthy competition, and anger. It’s a lose, lose situation for everyone involved. So I aim for classes to be fun, nurturing, and grounded.
With that said, I lovvvvve meeting new people who would like to learn Heart and Soul Method. Who genuinely want to have a better body-mind connection through movement. I do my best to create a warm, safe, inviting atmosphere.
For more information or to sign-up for one-on-one sessions, go to the wellness boutique tab.