LYT Yoga

The LYT Method is a core-based vinyasa practice developed by physical therapist Lara Heiman, who implemented her own background in neurodevelopmental rehabilitation to rewire the brain and reestablish more optimal movement patterns in yoga practice and in daily life. It uses a specific blueprint to help rewire better movement patterns through postural training and core integration, to facilitate movement in a variety of ways and promote adaptability.

It is based on the three principles of physiology, kinesiology, and neurology. These principles are integrated to bring an intense and purposeful movement experience to highlight the mechanics of how movement happens and help break through compromised movement patterns that come with our modern lives, so you can step off the mat energized, connected to your core, and moving more freely. All levels are welcome.

To learn more, visit the LYT Method website at:

This is a fast pace class moving from poses to poses, with cues to engage the correct muscle groups.

Class schedule, sign up, and payment

1 Class-$20/4 Classes-$75/8 Classes-$144

If you have any questions about the class, please contact the instructor, Ashley Pollock. She can be reached at to answer your questions.


About the instructor  

Ashley Pollock is a Level 1 Certified LYT instructor, licensed physical therapist assistant, and is currently working on her doctorate in physical therapy at Radford University Carilion.

She strongly believes in the importance of a regular movement practice and education for injury prevention and a foundation for wellness to help empower communities and is excited to use the LYT method as a platform to provide that service. She discovered yoga in 2014, and practiced regularly, but decided to take a deeper dive once she discovered the LYT method. She loves how the LYT blueprint integrates neurodevelopmental principles and is infused with an educational style that teaches solid body mechanics skills instead of compromising them.

When she is not studying physical therapy or practicing yoga, you can find her learning about plants, soil, and herbal medicine, gardening, hiking, biking, playing near water, or cooking. She also loves to spend time with friends, see live music, and craft.


Land Navigation

Navigation is a MUST for adventure racers who want to excel at the sport. It doesn't matter how fit or strong you are if you are moving in the wrong direction!  If you do not know how to use a map and compass, trust us, you will not stay on course.

You are most likely spending a great deal of time, energy and commitment in your training just to get to the starting line. Make sure you have also committed to upgrading your navigation game so all your hard work can be seen.

The Odyssey Land Navigation Clinic is an information-packed day of compass, topographical map study and orienteering in Roanoke. We'll spend the first part of the day (5-6 hours) with classroom instruction. This is a great time to get to know one another, ask questions, and learn the foundational principles of top level navigation. The next 6 hours we'll get out into the beautiful woods and spend 6-8 miles on foot at a slow learning pace, mostly off trail through thick brush, open forest and steep hillsides.

You will learn what the best adventure racers know and how to work together with a team to navigate successfully.

“I just completed the Odyssey Land Navigation clinic and it was an awesome experience.  Ronny not only teaches you how to navigate but also gives you a million adventure race tips from real life experiences.  I am a land navigation instructor in the military and still took away quite a few tips that I will be giving to my future students.  I highly recommend this course to anyone interested in this sport or navigation.” Nicanor

Although this clinic is excellent for all outdoor enthusiasts - mountain bikers, hikers, backpackers, and general adventurers who want the confidence and skill to explore their limits in nature - it is uniquely designed for the adventure racer.

If you are an Adventure Racer, this is the next step in taking your race results to the next level!

“Just wanted to let you know that we did an 8 hour race this weekend and after attending your navigation clinic, the navigation section of the course was much easier. After orienting map north actually found every checkpoint without using compass again but read the terrain and went to every point just using the map. Your clinic helped me so much even I was surprised and my teammates too! Once again thanks for your clinic as my navigation skills have improved tremendously!!!!!”  Keith

The Odyssey Land Navigation Clinic will:

  • Explain different types of maps
    Explain different types of map scales
    Teach how to use all the information on a topographical map
    Identify land features on a map
    Teach how to identify land features in the field
    Teach how to use a compass and its different features
    How to set up and use a GPS device with a map
    Show an easy way to understand and use declination
    Teach how to measure and plot a bearing on the map
    Teach how to take and follow a bearing in the field
    Teach how to plot UTMs (Universal Transverse Mercator)
    Teach how to make and use a plotting tool for a map of any scale
    Show what tools are needed to plot successfully
    Teach route finding skills
    Teach how to use land features to your advantage during the day and night
    Show how to estimate pace count and when to use it
    Teach how to transition from one map to other and keep all the information flowing
    Teach how to work with a team to navigate successfully
    Class size maximum of 8.

"The Land Nav Clinic this past weekend was a treasure trove of tips and tricks which will be invaluable during the One Day AR this summer.  Having spent some time in the infantry I felt I had a grasp on the technical side of navigation.  The “insider’s look” you gave us on AR style navigating combined with your constant presence and subtle guidance in the field has opened my eyes to the artistic side.  Contour lines, re-entries, and turning off your lights to better find your way in the dark all have new meanings which will not soon be forgotten.  In short, the cost of the clinic is well worth the knowledge and experience gained. I cannot say it enough…  Thanks for a job done well and sincerely!”  Jason

March 23, 2024

October 26, 2024

If you are unable to attend, we do offer one on one navigation training or have a group of 4 or more people contact us and we can arrange training for your group.

7:00 am - 2:00 pm - Land Navigation Clinic starts (there will be a 10 min break every hour). This will be the classroom part of the clinic.

12:00-12:45 - Lunch (bring your own)

2:00 pm - 10:00 pm - Land Day/Night Navigation (finding points in the woods)

Next Level Fitness and Healing

4523 Brambleton Ave

Roanoke, VA 24018

Salem, VA hotels and motels

Orienteering, Trekking

$250 per person

Dynamic Instruction
The clinic will be held both inside and outside, rain or shine, plan and dress accordingly. Come prepared with food and water for the field work.

Compass with adjustable declination
GPS device (optional)
Waterproof map case
Pen and pencil
Highlighter pens
Colored pencils (optional)
Hydration system (50-70 oz bladder- Camelback) or (2-20 oz water bottles)
A pack (to carry hydration system and gear)
Long pants
Long-sleeve shirt
Lightweight jacket
Running shoes or boots
Food for the field work
Thank you for your interest in the Odyssey Land Navigation Clinic presented by Next Level Fitness and Healing. Ronny Angell will be the instructor for this event. The cost is $250/person + processing fee.

A minimum of 4 people will be required to hold the clinic. No refunds will be allowed unless clinic is canceled. Payments can be rolled over to other navigation clinics, if clinic is canceled.

Maximum of 8 people.

Register Here for March 23, 2024 Land Nav. Clinic

Register Here for October 26, 2024 Land Nav. Clinic