Gabriella Espinosa's Yoga Classes

Gabriella Espinosa

Anger and rage are common during menopause. This may surprise to you and those around you. We've been taught to believe that anger is a negative emotion that shouldn't be expressed so we bottle it up until it explodes or mask it and this can cause us internal conflict. In this menopause yoga class we learn to work with anger as a positive force for healing, empowerment and healthy communication. Using the power of breath, sound, somatic enquiry and movement we will give space to our anger and allow it to be felt, moved, and released. The class will take place seated and standing, the first part of the class takes place entirely seated. You can also lie down for this part. The second part has us adopt yoga poses accessible to most bodies. Transform your anger into fierce power!

Read more

Gabriella Espinosa

This gentle, all-levels hatha yoga class works with forward bends and pranayama (breath work) to cool the body and calm the busy mind. A perfect class to take as a middle of the day work-break, if the day is feeling overwhelming, or to gently calm at the end of the day. Gentle stretching is a wonderful way to destress and enhance feelings of safety in the body. Stretching triggers a host of physiological reactions including increased blood flow and oxygen to the muscles, hydrating surrounding connective tissue, releasing feel good chemicals such as endorphins and activating the parasympathetic nervous system - the rest and digest mode. Props needed: yoga mat, chair, blanket

Read more

Gabriella Espinosa

Anxiety is nervous system’s way of keeping us safe and out of danger. Due to the hormonal fluctuations in peri-menopause and menopause, women often begin to experience anxiety for the first time impacting the ability to cope with everyday life. This class is mostly seated and also includes a restorative yoga pose. The class encourages us to lean into our anxiety from a place of curiosity and compassion to listen and learn how and why it’s trying to protect us. The first part of the class is seated, and we use touch based somatic exercises to soothe our nervous system. In the second part of the class we simply lie on our backs with legs over a chair or sofa, to down regulate your nervous system and shift into a sense of feeling at ease and safe in your body. Props needed: Chair, yoga mat and blanket.

Read more

Gabriella Espinosa

Connect to your body, gain more confidence with your body. In this class we work with the power of affirmations, breathwork and a gentle slow flow vinyasa yoga to learn to appreciate all the amazing things our bodies can do. Our bodies go through a lot of change during our lives and especially during menopause - so much so that you feel your body has let us down or betrayed. Yoga teaches us that our bodies are “sukrta” or well-made just the way they are. You might need a Journal, pen, yoga mat and bolster/cushion

Read more

Gabriella Espinosa

It can be helpful to write down your menopause experience, in order to consciously re-write your menopause story. This is a journalling exercise in which you're guided through a series of journaling prompts to reimagine and rewrite your menopause story. Journaling freely and expressively in this way has the added benefit of being a wonderful relaxation tool, and a soothing way to deal with the stressors of daily life. Get curious - what are some of the narratives about menopause that you have internalised and how are they shaping your menopause experience? Journaling helps bring clarity to our experiences by writing down your thoughts and feelings, essentially decluttering your mind, breaking them down into pieces that are easier for you to process emotionally. In this class, Props needed: Yoga mat, journal and pen

Read more

Gabriella Espinosa

This yoga class uses simple practices to resource and reset the nervous system using breath, sound, gentle movement and massage to stimulate the vagus nerve and encourage deep relaxation. Either follow the class in full or learn the practices which resonate with you to be done in your own time. The vagus nerve acts as a “super information highway” communicating between the brain and our body’s systems regulating our mood, digestion, heart rate and hormones. The vagus nerve balances our nervous system by switching on our parasympathetic 'rest and digest' mode and influences how we connect and feel safe with others. You will need a bolster, blanket, tennis ball and/or soft pilates ball. Gabriella uses a Yoga Tune Up Coregeous Ball.

Read more

Gabriella Espinosa

This peaceful, calming yoga class for sleep relaxes both body the mind with restorative yoga postures to ease tension. Try this class before bed to invite a restful state before drifting off peacefully into a deep sleep. Research has highlighted how important sleep is for cognitive health and longevity; it helps our body repair and heal, our nervous system to recharge and our mind to reset by letting go of the day’s concerns. You will need a bolster, eye pillow and a blanket.

Read more

Gabriella Espinosa

Shaking is a wonderful way of liberating stuck energy, stress or tension. This all levels shaking class is great if you just want to bring in a bit of a state change. It’s a quick tool to get into your body, and it’s easy, super accessible and very efficient. Shaking is perfect if you've limited space; you don't need a yoga mat, and can be done in exactly the way your body is able to move, so perfect for limited mobility or seniors, or if you just want to free up and 'stuck' energy. So go ahead, have a good shake!

Read more

Gabriella Espinosa

The lymphatic system is responsible for removing toxins, boosting the immune system and reducing inflammation in the body. This gentle yoga class takes us on a tour of the lymphatic system and teaches you practices to support your lymph and keep it moving through your body with gentle massage, stretching and yoga poses. You will need two cork bricks and a blanket.

Read more

Gabriella Espinosa

The sense of play, curiosity and wonder is such an important part of being human, and this sense of playfulness can continue to inform the way we interact with the world way into our midlife and into our senior years. This is a gentle movement class which invites you to play with sensory awareness of your body in space (proprioception), gentle movement and yoga postures to improve balance and stability for your yoga practice and everyday life. You will need a foam block, an eye pillow and a blanket (or alternatives).

Read more

Gabriella Espinosa

A steadily paced hatha yoga class focusing on balance as one of the key pillars of bone strength. This class is great for everybody, but is especially important for women to help protect against osteoporosis. This yoga class establishes a steady foundation through the pelvis, hands and feet to help feel more connected to the body and the surrounding world. Developing balance and stability helps build agility, equilibrium and mental focus. It also helps improve proprioception - your relationship with space and the environment around you and how you move within it. You will need 2 cork bricks, a blanket, two tennis balls and a chair (optional).

Read more

Gabriella Espinosa

A embodied practice of setting an intention and calling forth that which you want to manifest in your life. Intention setting, or a ‘Sankalpa’, is an important part of the yoga tradition; a powerful way to heal, transform or enhance an aspect of your life and cultivate positive change. Setting intentions is a practice that invites you to take time to connect with your body to notice where you are called to witness and feel the glimmer of your intention reveal itself to you. You will need a blanket, journal, pen and candle.

Read more