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Wellness Notes with Michelle
Supportive tools for moving well, aging with strength, and living from a place of calm.
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Hi again,
As the seasons shift, so does the way our body responds to movement. September is the perfect month to ground ourselves, steady our routines, and reconnect with mindful practices that support balance and calm. Small, consistent efforts in movement and breath can carry you gracefully into fall.
With warmth,
Michelle
Yoga Therapist + Movement Specialist
🌿 This Month’s Insights
Movement Tip of the Month
“Let Your Breath Lead the Way”
01
Before your next stretch, pause and exhale fully. Then, let your movement follow your breath — not the other way around. This slows you down, keeps your joints safer, and creates more space in your body. Try it tonight before bed:
Sit or lie comfortably.
Inhale gently.
Exhale fully — longer than your inhale.
Begin your movement only after the exhale finishes.
Pain Relief Insight
Soothing Your Back Morning & Night
02
Stiff back in the morning? Try these before getting out of bed:
Knee Rocking: Bend knees, plant feet, and gently rock knees side to side to release the lower spine.
Pelvic Tilts: Tilt your pelvis forward and back slowly 5–8 times to warm up deep core muscles.
Before bed, help your body unwind with:
Child’s Pose: Kneel, sit back toward your heels, and reach arms forward — breathe deeply into your lower back.
Supine Twist: Lie on your back, bring one knee across your body, and look the opposite way — 4–5 slow breaths each side.
Whole-Person Wellness
Notice the Beauty
03
This month, notice the beauty around you — a leaf, a laugh, or the quiet. Presence is nourishment, and it’s available in even the smallest moments.

– Nancy T., iron bridge
“The yoga classes have changed how I move through my week. The biggest gains I've noticed are less hip and back pain, I feel stronger and more calm — and I finally sleep better.”
✨ Let’s Chat
If you’re feeling stuck, sore, or unsure where to start, yoga therapy might help.
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You’re not meant to figure it out alone.
Michelle Deschenes
Yoga Therapist + Movement Specialist
Of The Oaks | Health Gains
www.oftheoaks.ca
📧 moftheoaks@gmail.com
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17 River Drive
Blind River, ON P0R1B0, Canada