What To Expect

Get ready for class.

Awaken your spirit, move your body and drop into a meditative flow. Learn to reduce stress and anxiety and ignite your inner energy to feel your very best.
This is your journey of finding balance, healing and self-love. Classes bring something new to awaken the body and mind. Students are reminded that it’s very important to listen to one’s body and to push oneself to a healthy place. Proper technique is emphasized with several variations in order to prevent and heal injuries to enjoy a lifelong practice.

What you will need.

Here’s a quick list of things you might want to have nearby to help you feel comfy, supported, and ready to flow. Don’t worry — you don’t need fancy gear or a studio setup. Just a few simple items can make a big difference!
  • A yoga mat or a comfy surface to move on
  • A computer, tablet, or smartphone with internet access
  • Comfortable clothing you can stretch and breathe in
  • Fill up your water bottle to stay hydrated
  • A yoga strap, belt or scarf to support stretches (optional)
  • A cushion or folded towel for surface comfort
  • Yoga blocks for balance or seated support (optional)
  • A cozy blanket or sweater for relaxation moments

What is Qigong?

The Ancient Art of Effortless Power. Qi is life force energy that powers our body and spirit, Gong means to develop a skill or to work with.
For over 4,000 years, Qigong has served as the foundation of Chinese medicine’s self-care and energy practices. Rooted in the harmony of body, mind, and spirit, it’s a graceful, low-impact movement practice that clears stress, boosts vitality, and cultivates inner peace. Whether you're standing, sitting, or even lying down, Qigong welcomes every body with no equipment required, just your breath and presence.

Flow Meets Function

Qigong is often called a moving meditation, where gentle motion syncs with breath to calm the mind and strengthen the body. Unlike still meditation, this practice gives your busy mind something to do, helping you shift from mental chatter to mindful awareness.

Whole-Body Wellness

This practice blends strength, stretch, balance, and breathwork into one harmonious flow. It's like cross-training for your nervous system, helping to ease tension, reduce pain, and restore mobility, clarity and calm.

Accessible for All

Whether you're a complete beginner, navigating health challenges, or an elite athlete, Qigong adapts to meet you exactly where you are. Practice standing, seated, or lying down, in comfy clothes, barefoot or in shoes, wherever you are.
Qigong isn’t just exercise, it’s energy medicine in motion. As you practice, you may begin to notice less tension, a brighter mood, clearer thoughts, and a deeper connection to yourself and others. Over time, the benefits ripple outward: improved balance, sharper focus, a steadier mind and a heart filled with joy.

What is Yoga?

Yoga First and Wellness’ goal is to create an environment that allows students to focus on themselves, to feel stronger mentally and physically while developing self-confidence.
Step onto the mat and into a space that’s free of deadlines, distractions, and demands. In each 60-minute class, we explore a mindful blend of asana (postures), pranayama (breathwork), and focused core strengthening, all within a supportive, energized environment. Every session closes with shavasana, a quiet resting meditation that invites calm, clarity, and a renewed connection to your breath — and to yourself.

Hatha: Grounded & Gentle

Rooted in 15th-century India, Hatha Yoga is where many begin their journey. With a slow, steady pace, it gently awakens the body while introducing foundational poses and breath techniques. The name itself reflects harmony: “Ha” (sun, active) and “Tha” (moon, receptive), uniting opposites to create balance and readiness for inner stillness.

Vinyasa: Fluid & Energizing

A dynamic evolution of Hatha, Vinyasa links movement and breath in a continuous, flowing sequence. Often called moving meditation, this style builds strength, increases flexibility, and gently elevates heart rate, offering a revitalizing effect on both the body and the mind.

Accessible for All

Classes are open to everyone, whether you're brand new to yoga or deepening a longtime practice. You’re encouraged to move at your own pace, adapt as needed, and honour your body’s wisdom. Comfortable clothes and a mat are all you need.
Yoga is not about perfection or performance — it’s a practice of presence. With time, you may notice more strength, flexibility, and energy... but also something quieter: a greater sense of ease, balance, and connection within.

I’m always here to support your practice. If you have any questions, curiosities, or thoughts you'd like to share, please feel welcome to reach out anytime.

More about Meditation

In meditation, your mind isn't meant to be a blank slate; it's about becoming aware of what's happening within, without judgment
Meditation isn’t about doing it “right.” It’s about being with whatever shows up — thoughts, sensations, distractions, silence, even boredom. This gentle practice invites you to slow down and tune in, not to fix or change anything, but to soften around it. It’s a small act of daily compassion that adds up over time.

Meditation is for everyone

You don’t need special gear, a guru, or perfect posture. Whether you’re seated on a cushion or walking through the woods, meditation meets you right where you are. Start small, get curious, and let the practice evolve.

Your Mind Doesn’t Need to Be Quiet

If your mind feels loud and busy, you’re not doing it wrong — you’re doing it. Meditation isn’t about having no thoughts. It’s about noticing them without getting swept away. It’s OK if your mind wanders. That is the practice.
Common Misconceptions

Let’s clear the air — gently.

My mind should be empty
Mindfulness does not erase thoughts. The practice focuses on becoming more aware. This includes the thoughts we have.
There is no pressure to control or be without them. The idea is to be accepting of every part of your own unique experience.
I should feel a certain way
There are many ways you may feel. The power of this practice is that you will learn how to cultivate that compassion for yourself no matter what may arise. A full range of thinking is welcome. This can be very healing and nourishing for your body and soul.
I’m too distracted
Distraction is 100% part of the practice. There is no reason for feelings of guilt or frustration. It is all about curiosity and building confidence. When the mind wanders, that is ok and just gently make your way back to instruction and begin again.
Is this more than thinking?
Most people lead with thinking but mindfulness is transformative in helping people open up to other ways of perceiving and knowing. Through feeling, sensation and imagination this can be a very new liberating experience.
Meditation is very serious
Think of mindful meditation as opening up to what is naturally there. If we put too much pressure on ourselves, then tension and stress will be the outcome. Meditation is concentration with the mentality of lightness, curiosity and non-judgement.
I don’t have time
Even a few minutes can make a difference. Meditation doesn’t need to be long or formal, just a couple of slow, intentional breaths can create space. It's not about adding more to your to-do list, but gently shifting how you move through it.

Gentle Chair Classes

These classes are open to everyone and designed for those with physical limitations. You can stay seated in the chair the whole time or work with the chair using it for balance if you choose to stand. Gentle chair exercise classes help to strengthen arm, core, back and leg muscles and improve body flexibility so day to day movements are easier.

Pilates & Low-Impact Cardio

Strengthen your body with a deep focus on your core. As you develop a strong centre, practicing Pilates will also benefit by increasing your stamina, and your posture, improve your flexibility, increase brain function, improve coordination with control, reduce back pain, decrease illness, improve your concentration and build inner confidence.

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Testimonials

What people are saying

I highly recommend Yoga First and Wellness. Jennifer is highly experienced in all the services she provides and she will always do her best to accommodate your schedule. Try one of Jennifer’s yoga classes in an intimate, ‘non-gym’ environment filled with positive energy. She’ll work at your pace to ensure you’re getting what is best for you.
And she never leaves out the Savasana!

Steve B.
Canada

Jennifer is literally the best coach because she explains every exercise very perfectly and I love how her voice is so calming. I want to give appreciation to the video editor, Annabella too. I feel so inspired and healthy when I do some exercise with the help of her instructions. It has been the best experience!

Saroshi S.
India

Jennifer, I have been following your fitness classes on YouTube for the last year. It has been a wonderful addition to my work out routine and I appreciate how you give alternative positions for beginners (me). In this day of virtual learning, it is refreshing to find someone so relatable yet professional. I am happy to hear that you are now adding a new component for your followers, Holistic Wellness coaching. Your calm and kind demeanor will go a long way to invoke trust in your followers. Good Luck in this new adventure!

Theresa R.
U.S.A.

I love Jennifer's yoga classes! She is a wonderful instructor and a kind, caring, humble lady. Since many yoga classes these days are just another workout class, it's refreshing to be in a class that focuses on breath work as well as asanas. Jennifer is always tuned into her students and assists with adjustments when needed. Her savasana always leave me calm and centered......and inspired!

Sue Jane C.
Canada

The gift of Jennifer.
When Covid 19 first brought Isolation, Bubbles and Lockdowns to our world, I felt very disoriented. Feeling safe inside my home was one thing, but maintaining peace of mind was another! I shudder to think where I would be had it not been for Jennifer’s classes! Thank goodness and lucky for our community of women that normally worked with Jennifer in person that she was willing and able to “ZOOM” into our lives virtually daily, offering a range of different classes for people with varied needs. Jennifer zoomed into our lives just in time to encourage, invite and motivate us to remember to breathe and take charge of our Physical, Mental, Emotional and Spiritual needs!! It was not just her calm demeanor or her beautiful smile that coaxed me back to the Mat, but most assuredly the gentle way Jennifer spoke about the value of moving and flexing in difficult times. She shared important facts about how self- honouring and self- love helps us maintain the resilience one needs in challenging moments. Jennifer is a leader and a compassionate person who not only has a gift for people who are seeking change….but she in fact is a gift!! With thanks always.

Ava Z.
Canada

Jennifer, your Yoga and Pilates classes have been my salvation long before the pandemic but especially during it! You lead with a calm and gentle spirit, yet a strength of empowerment too. The constant new insights you bring to class, and the tiny cues that are always sprinkled within your sets make a huge difference to us achieving the poses with better success. As I go about my daily life, I am often reminded that I can continue to do so many things with strength and balance and flexibility as a result of our practices together. My posture has improved and my mental health too as I have learned to appreciate how to breathe deeply, be patient with myself and others, and smile when I can take on and off shoes and yoga pants and pjs, standing on one foot without falling over!

I find myself adjusting my posture more, to sit right over my sits bones, head over heart, over hips. But my favourite ... shoulders back and down, tuck your shoulders blades into your back pockets. Good posture makes us look and feel younger! Thank for all your efforts to make our lives better.... I am so grateful to have you in my life!

Lucy K.
Canada

Jennifer is professional and explains classes I participate in very well. The classes are easy to follow and have helped to make me much more supple. I have used Jennifer’s classes together with my own workout and also besides preparing my body for each of my own sessions, her classes bring a mindful peacefulness to my mind. I definitely would recommend her amazing sessions. It is wonderful being able to work with Jennifer even though we live so far away physically from each other but with the magic of the virtual world it helps to bring us together.

Christian T.
United Kingdom

I have known Jennifer for many years. Throughout those years I have grown very fond of yoga with Jennifer because she gives you proper techniques, inspires, explains and doesn’t rush through the class. She is a good listener, mentor and very caring. She also thrives to always better herself. I am so happy to have met you Jennifer.

Suzan L.
Canada

Jennifer is kind, caring and knowledgeable in her practice. Her yoga classes are well tailored to all levels of ability. It's also great to have several different services available. I recommend all of it!

Joan M.
Canada

Jennifer is very good at what she does. I would highly recommend Jennifer.

Greg W.
Canada

Jennifer is professional, knowledgeable and kind. I would highly recommend her and genuinely appreciate the services she offers through her business and throughout our community.

Ryan P.
Canada

I was referred to Jennifer from a neighbour who described her as very intuitive and genuine in her practice. I have received several sessions from Jennifer and really refuse to see anyone else. She has a talent for understanding each client's unique and individualized needs and is able to adjust and adapt to what suits the client best. I highly recommend her services!!

Kandace K.
Canada

I met Jennifer through a Zoom class due to Covid turning our lives upside down. It turned out to be a blessing in disguise. I had participated in chair yoga previously and enjoyed it but Jennifer’s class fit my need as a person with Parkinson’s. I felt she understood my limitations and provided doable options. Despite how I am feeling when I start I always feel better after her class and look forward to the next.

Joanne C.
Canada

When the pandemic struck and we went into the first lockdown, I wondered how I was going to get through it all physically, mentally, and emotionally. Then Jennifer Nocito came to the rescue with online classes of yoga, pilates and later added meditation sessions. We had an opportunity to chat at the beginning and end of each online class to help maintain a feeling of socialization. And any concern about online classes making it difficult to be sure you were doing an exercise or posture correctly was alleviated by Jennifer’s commentary as we worked through the different movements. She also provided various options as to how to perform an exercise in the event of injury or other physical limitations. Jennifer has a calm and soothing manner and she inspires you to do your best. Having the classes to look forward to also gave some structure to my days and I appreciated starting my days with doing something that made me feel better all round. Not only that, but I was getting more physically fit as the pandemic went on and on. This has helped me to withstand the increased stress and uncertainties faced during this challenging time. Jennifer is an excellent instructor and I would highly recommend any of her online wellness classes, whether you are trying to navigate your way through a pandemic or just want to increase your fitness level or calm your mind.

Marie R.
Canada

Jennifer and Annabella have built such an amazing environment and community. Jennifer has this voice that is incredibly soothing and helps me to de-stress and relax. And by including a chair version of each exercise, those who can't or prefer a sitting down version can and I love that. They also have a ton of videos that include calming ambiance and wellness coaching tips and tricks that are always useful.

Gabriela
U.S.a.

Jennifer generously donated her time to lead our Teen Dating Violence group in yoga and simple meditation. Jennifer is very knowledgeable and has fantastic energy. The session she led allowed me to relax completely and experience peace of mind!

New Path Youth & Family Services
Canada

Jennifer has been providing yoga, qigong, chair, and pilates classes to Blue Shores for many years - before and during Covid. She is an excellent instructor and coach, always updating her practices and bringing in new ideas. Coming to class (or joining on Zoom) has also provided our community an opportunity to come together and make connections. Thanks for your skill and commitment Jennifer!

Jocelyn L.
Canada
© 2026 Yoga First & Wellness
Webmaster

Yoga First and Wellness

Jennifer Nocito - RHC HCA, Certified Holistic Wellness Coach, Certified Qigong,Yoga (Mat, Gentle, Chair, Women’s Hormone Balancing), Pilates & Meditation Teacher, Certification in Stress, Anxiety, Panic Attacks
Annabella Turner - Certified Gentle Yoga Teacher, Video Production & Marketing

Scope of Practice/Disclaimer

An IAWP Holistic Wellness Coach, RHC HCA is a mentor, motivator and guide that focuses on helping people improve their overall health using a positive and preventative approach. My role includes supporting people through lifestyle changes following a coaching protocol that uses motivational interviewing and
client-led methods. Coaching areas may include self-care, eating habits, healthy lifestyle choices, life purpose, career exploration and stress management. An IAWP Holistic Wellness Coach, RHC HCA is not a licensed professional and does not prescribe, treat or diagnose illness.
Yoga First and Wellness recommends that you consult with your physician regarding the applicability of any recommendations (Fitness, Qigong, Yoga, Pilates, Meditation, Coaching & Lifestyle) and follow all safety instructions before beginning any exercise program. If you engage in this exercise(s), you agree to work according to your own limitations and take full responsibility for your own safety and well-being. Listen to your body at all times and never do anything that causes you discomfort or pain. This work is not intended to substitute for any medical advice. Do not drive or operate machinery while listening to any sleep/relaxation Meditations. You are fully aware of any potential risk and hereby release and waive any legal responsibilities against Yoga First and Wellness, Jennifer Nocito and Annabella Turner from any and all liability, negligence and/or other claims arising from or in any way connected with your participation in any of our programs/classes/coaching/recordings.

* Please check with your employer for a Health Allowance to see what they can offer you to benefit your health. For paid Coaching/Teaching Services, you will receive a receipt with my registration number on it so you can submit this to your employer and health insurance plans.*
Primary Interests

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