Rooted: Foundations of Yoga for Regulation + Resilience

This self-paced course is designed for anyone ready to learn yoga from the ground up—without overwhelm. You’ll build confidence in the basics, regulate your nervous system, and create routines that feel grounding, energizing, and sustainable.

If you’ve ever left a class feeling like you were moving backwards, struggling to breathe, or just wishing someone would slow down and explain…you’re in the right place. Rooted breaks yoga down into simple, manageable pieces so you can finally feel steady in your practice and secure when you step into any class.

You’ll learn how to:

• Identify and correct dysfunctional breath patterns so you can calm anxiety before it spirals.

• Engage your core and breathe fully, so you build strength without strain.

• Strengthen your body and balance posture so you move with more comfort and less pain.

• Recognize your nervous system state and apply tools to prevent burnout + fatigue.

• Build confidence with the postures in a vinyasa flow (sun salutations), step by step.

• Support your digestion and elimination with targeted postures and breath practices.

• Incorporate Ayurvedic lifestyle and seasonal living practices to stay grounded and in rhythm with nature.

The structure:
Rooted includes two segments, yoga foundations and simple lifestyle practices for balance. Together, they address the underlying patterns of excess “air + space” energy (in Ayurveda: Vata imbalance), which often show up as anxiety, low back pain, and constipation. While those may improve naturally, the deeper goal is helping you feel centered, steady, and empowered.

What’s included:

• Self-paced lessons you can revisit anytime for up to a year

• Short sequences under 20 minutes that fit easily into your day

• A guided Body Scan meditation you can return to anytime

• Supportive chair-based options for accessibility and refinement

• Built-in reflection prompts to help you track progress and plan your next steps

• Access to a private, non-social community to ask questions and connect

Want More Personalized Support?

If you know you do better with guidance, or you’re working with anxiety, chronic pain, digestive issues, or nervous system dysregulation- Rooted can be paired with personalized care.

Rooted: Guided Integration Series combines the Rooted program with two Elevated Healing Sessions to help you apply the practices in a way that’s specific to your body and nervous system.

How it works:

• Session One (at the beginning): intake, assessment, and personalized recommendations so you know exactly where to start
• Session Two (midway or toward the end): integration, refinement, and next-step guidance as your system responds

This option is ideal if you want structure, clarity, and reassurance as you build steadiness, without having to figure everything out on your own.

“Fletcher is a truly wonderful instructor. She combines physicality and spirituality in a soothing and supportive framework. For me, her class is truly what yoga is about.” ~SB

This isn’t just yoga 101- it’s yoga as a tool for life.
If you’re ready to feel more stable, resilient, and confident (with fewer anxious mornings, less discomfort, and yes, more regularity too 😉, Rooted is waiting for you.

About: Fletcher Johnson is a Certified Yoga Therapist, Ayurvedic Digestive Health Coach, and founder of Elevate Your Health, LLC. She helps people living with chronic illness build nervous system resilience through breath, grounding, and mindful movement. Through her own journey with mold, Lyme, and Mast Cell Activation, she discovered how correcting dysfunctional breathing patterns could reduce fatigue, anxiety, inflammation, and digestive issues. Today, through her Rooted program and private work, Fletcher guides others by offering simple, safe practices that create lasting stability - especially for sensitive and healing bodies.