These classes are a selection of the stretches and exercises I use regularly in my own practice to cultivate freedom of movement and keep discomfort and injuries at bay.

A series of gentle, slow moving full length classes (6 hours + divided into 4 classes) designed to address and relieve tension as well as improve mobility and flexibility in the upper and lower body, using release techniques and stretches (dynamic and restorative) together with simple corrective strength and activation exercises to improve balance and control.

How to use these classes:

• a weekly program over 6 weeks, alternating all 4 classes over the week

• an end of week or day session(s) to relieve muscle soreness or anytime a little more self care is required (stressful period, fatigue, recovery from illness etc)

• an add on to your active recovery week following a strength and/or high intensity training program

  What you’ll need:

  a towel

  a blanket

  a foam roller

  2 yoga bricks/blocks or books or firm cushions

  a yoga bolster or 2 large pillows (eg: bed pillows)

  a chair

  a wall

  a yoga belt or scarf

  a long resistance band (regular and or crossfit style loop)

  a small loop band

  1 or 2 tennis/trigger ball and a sock

ONCE LIVE YOUR CLASSES WILL APPEAR ON THIS PAGE

AVAILABLE DURING SCHOOL HOLIDAYS ONLY AND FOR MUMS BOOKED ON THE COURSE TO ALLOW A HOME PRACTICE BETWEEN CLASSES

A selection of short classes (15-30 min) and longer classes for when you have more time, requiring little to no equipment to support core connection/activation and full body mobility during & after pregnancy and including core integrating functional movement which will strengthen the whole body for mum’s everyday tasks and a no/low impact strength/cardio circuit to build up fitness after baby. Most classes are suitable & beneficial during pregnancy unless labelled “postnatal” (pregnancy stage may apply; read description)

Your classes include

Perinatal Release & Mobility and relaxation

Breath technique & core connection for abdominal wall and pelvic floor healing

Postnatal Core Strength for Restoration

Perinatal Core Integrating Strength Pilates style and Functional exercise style off the mat

Perinatal pelvic stability

Very basic for early days postnatal as well as exercise for mums with a strong core foundation

Perinatal Cardio Interval Circuits

Equipment:

Most classes can be done with props you can find around the house but a resistance band is required for some classes. And here are some more suggestions:

Yoga bricks/block or books

Blanket(s)

Pillows/Yoga Bolster

Chair

Steps/Stairs

Resistance bands (long dynaband, mini loop band)

Light Dumbbells

Mini ball

Baby :)

NOTE: resistance in the form of bands and weights can be progressively, suitably added and/or increased in the postnatal period + omitted and/or decreased during pregnancy

ONCE LIVE YOUR CLASSES WILL APPEAR ON THIS PAGE

Enjoy these collections of bite-size classes (15-40min) suitable for all levels to cultivate strength, flexibility & fitness. Each class can be done as a stand alone for an express workout or combine them for a longer session. These can be done on a daily basis and do not require any equipment or props although yoga bricks & a blanket can be useful for some exercises/postures and will be suggested accordingly; the use of bands and dumbbells is also suggested to increase difficulty if you wish to and if suitable. The pace of these classes is overall kept slow to moderate so attention to breath and alignment can be maintained throughout and deeper muscle layers of the core can be engaged properly & safely challenged. This package includes:

**COLLECTION #1 (6 classes): CORE & YOGA EXPRESS**

3x gentle/beg to general Core/Mobility combined classes:

-Core Awakening: A sweet core & mobility flow, perfect morning practice to feel energised and connected to your core for the rest of the day.

-Elongated Core: Lengthening & strengthening with a short practice focussing on side body and hamstrings.

-Core Stability: A mindful slow burner focussing on pelvis alignment and challenging shoulder strength+stability

1x stronger/general to intermediate Core Flow:

A more playful, dynamic & spicy practice to roast & toast the body on all sides

2x Yoga classes for all:

-Unwind & Open: Untangle the spine and gently open the hips and shoulders. Perfect practice at the end of a day sitting at a desk or to gently open & warm up the body at the start of the day.

-Ground & Uplift: A fully standing, hands free practice to root ourselves, feel more grounded by cultivating balance, strength & flexibility in the legs & rising from the ground up for an uplifting, energising effect on the body and mind. Perfectly suited for a morning or/and mid-afternoon practice

**COLLECTION #2 (4 classes): The Full Monty**

1x Core Strength (general level): targeting front, back, sides & backside :)

1x Cardio/Strength Circuit (beginners to intermediate): a speedy interval workout to improve full body strength, cardiovascular fitness as well as motor skills; options of no impact or impact-full exercises/low to high intensity so it can suit all levels of fitness

2x Full Body Stretch classes (beginners/general): ideal in the evenings or when body feels tight or sore

**COLLECTION #3 (2 classes): The 360 degrees**

1x Core & Glutes (gen): targeting core centre and glutes/hamstrings together with spinal mobility

1x Back & Side body (gen): strengthen back muscles to support spine and shoulders & lengthen + challenge the side body (obliques, glute medius)

**COLLECTION #4 (3 classes): Spring Clean**

1x Yoga for Spine & Shoulders (gen): Unravel spine & shoulders and enjoy stimulation of liver through gentle twists for when your body needs a little spring cleaning

1x Dynamic Core (gen/int): a slightly faster pace, energising core sequence to create a little heat and tone the whole body with option to use extra resistance. Different levels of intensity offered so suitable for all levels

1x HIIT Bodyweight Circuit (gen): a short full body interval workout that will get your cardio vascular system going & dust off the cobwebs. Options of low or higher impact exercises

**COLLECTION #5 (4 classes): Summer Radiance *

2x Core/Mobility (gen/int):

Core Back to Front: a progression of exercises targeting the abdominals and back/shoulders, using floor based, body weight and band resisted exercises to build strength and improve posture.

Energising Core: a dynamic practice for a well rounded core practice targeting glutes and arms with body weight and resisted exercises, on and off the floor

1x Yoga for hips and shoulders: a great practice to mobilise and stretch all the muscles around the pelvis and chest/shoulders to create greater freedom of movement, release tension and improve alignment. Modifications are suggested for more challenging postures, making this practice suitable for all/most

1x Cardio HIITS 10/10: a dynamic stretching warm up followed by a fast pace, high energy workout with 5 full body body weight exercises in intervals. For each exercise, work for 10 seconds and rest for 10 sec, repeating this pattern 4x; modifications are provided to make this workout suitable for all/most. Warm up, Improve your cardio vascular fitness, boost your metabolism and fat burn in just 15min!

*COLLECTION #6 (3 CLASSES): WINTER COSY*

1x Flexibility Flow (gen): Perfect antidote on colder darker days when maybe you’ve been moving less, seating more. Unwind the spine, loosen up the hips, open the shoulders and lengthen the hamstrings. A full body release with plenty of twists to reboot the digestive system.

2x Mobility/Strength (gen):

Limber Back: Free up and strengthen the spine with particular attention given to the mid back (thoracic) region using flexion, extension and rotation; slow pace and deep sensations

Sexy Hips: A focussed hip loving sequence activating and strengthening all the muscles that support the pelvis to optimise hip stability, alignment and movement and ease hip/low back discomfort