Hatha Yoga › Move into Calm › Women's Health

Vanessa Michielon

A wonderful class for Prenatal back pain, suitable for all trimesters. This class can also suit most of us for most stages in life! Back pain and back stiffness is common during pregnancy, but also for all of us who live sedentary, modern lives. This class is the perfect antidote! Embrace gentle movements like thread the needle pose, open twists, oyramid pose and Happy Baby, which promote spinal flexibility and tension relief. The practice gracefully closes with heart-opening poses like Camel Pose and Bridge, leaving you feeling rejuvenated and empowered to navigate the physical changes of pregnancy with ease. Suggested props: 2 bricks. If practicing pregnant please contact your healthcare provider to check the suitability of this class.

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Vanessa Michielon

Our hips can suffer if we live a sedentary life, if we drive a lot, or we're athletic. This gentle, all-levels hip-opening slow flow is perfect for a prenatal practice (in any trimester), or for any of us with hips! This beautiful class gently mobilises and opens the hips and strengthens the lower body with wide legged forward bend, goddess pose and poses to open, strengthen and stabilise the hips, wonderful for pregnancy and for all of us. Suggested props: 2 bricks. If practicing pregnant please contact your healthcare provider to check the suitability of this class.

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Vanessa Michielon

Embrace a peaceful, slowed down hatha class practice of breathwork and gentle seated hatha yoga to release muscular tension and flood your body with feel good hormones. Through Golden Thread Breathing, you are invited to slow down your exhalation, fostering a deep sense of relaxation. A sequence of seated and floor-based stretches targeting the neck, shoulders, back, pelvic floor and hips will then help you relieve muscular discomfort and feel more centred and relaxed. Suggested props: 2 bricks and 1 strap. Perfect for pregnant bodies in all trimesters, and all of us who have busy lives and would benefit from soothing the nervous system with stretching. If practicing pregnant please contact your healthcare provider to check the suitability of this class.

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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

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Petra Coveney

Low oestrogen affects ability to produce the hormones that make us feel happy and calm, and causes low brain energy that affect our mental focus, memory and make us feel overwhelm. Join Petra for this simple class to calm anxiety and overwhelm. It includes gentle movement to improve vagal nerve tone, Ocean breath with sound to soothe your nervous system, a restorative Supported Child’s pose with the option to ‘retreat from the world,’ and two breathing and meditation practices: Mind Meets The Breath and Ladder Breath.

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Petra Coveney

Oestrogen is an anti-inflammatory, so your perimenopausal symptoms can include sore joints and muscle stiffness, especially around the hips, shoulders, wrists and ankles. Join Petra for this simple morning class with somatic movement to help you limber up, lubricate joints and set a positive intention for your day ahead. You can even practice this class in bed.

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Vanessa Michielon

Embrace a peaceful, slowed down hatha class practice of breathwork and gentle seated hatha yoga to release muscular tension and flood your body with feel good hormones. Through Golden Thread Breathing, you are invited to slow down your exhalation, fostering a deep sense of relaxation. A sequence of seated and floor-based stretches targeting the neck, shoulders, back, pelvic floor and hips will then help you relieve muscular discomfort and feel more centred and relaxed. Suggested props: 2 bricks and 1 strap. Perfect for pregnant bodies in all trimesters, and all of us who have busy lives and would benefit from soothing the nervous system with stretching. If practicing pregnant please contact your healthcare provider to check the suitability of this class.

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Petra Coveney

Hot flashes are not just physical sensations of heat - they start in your brain. Low oestrogen can make your internal temperature gauge over-sensitive to small changes causing either hot flashes or cold chills. These symptoms can also be triggered by stressful thoughts, and if you feel embarrassed by your hot flash, this stressful feeling can make the flashes hotter and last longer. Join Petra for this class to both cool your body and calm your mind. She shows you two simple cooling breath techniques and subtle versions you can practice in public. This is followed by her Hot Flash Wave guided visualisation, Ocean breath and a restorative supported reclined cobbler pose to release heat and relax.

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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.

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Petra Coveney

A soothing and calming yoga class to cool hot flushes and help you surrender to the natural process of change associated with the perimenopause and menopause. Expect hip opening stretches and simple somatic movements through the spine which lead to a restorative yoga practice, followed by a deep relaxation, a guided meditation and a mantra. This class is taught wholly on the floor and is very gentle and grounding. It is designed to help you befriend your body with kindness and self-compassion at a time when your body is transforming and can feel out of your control. You will need a yoga mat, a strap or belt, 1 bolster and 2 cushions (or household equivalents), and 2 blocks (or thick books). NB - Modifications: take extra care with hip and knee injuries. Osteoporosis: avoid flexion rounding your back in forward folds; keep your spine straight. Trauma: please note that hip opening poses and stretches across the chest can release tension but may also trigger trauma. Follow your own breathing pace, pause the practice when needed and find a comfortable resting pose.

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Gabriella Espinosa

This cooling and calming yoga class and breath practice soothes the nervous system and deeply relaxes the mind and body, suitable for anyone feeling overwhelm or the need to calm. But this class especially is a great menopause yoga class, providing relief to hot flushes, night sweats, irritability and sleeplessness. In addition to supported forward folds, gentle inversions and restorative poses, there is slow deep breathing and cooling pranayama practices. This sequence is recommended for anyone feeling overwhelmed or stressed, or anyone experiencing menopausal symptoms, especially if you are experiencing excessive heat in the body and to mitigate the effects of hot flushes, night sweats and irritability. A soothing practice to do in the evening before bed. You will need a chair, a bolster, two blankets and an eye pillow.

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Uma Dinsmore Tuli

This class celebrates the vitality of the summer of the menstrual cycle. With rhythmic, nutritious, grounding movements, you move and breath to get some flow and energy into your body with lots of rhythm and circles. Start with your feet and get moving through all your joints with a rhythmic flow to gently bring the sunshine in! Then class ends with a micro yoga nidra relaxation. You will need bolsters and cushions to get comfortable in your yoga nidra and perhaps padding for the knees for the rhythmic yoga movement practice.

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Zephyr Wildman

A nourishing and supportive class in which you will be asked to lean into the space you feel in your body. A lovely class to practice at the end of the day, with back and shoulder opening postures all on the back, also including shoulder stand and plough pose to help you to relax and release into the experience of your body.

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Liz Lark

A creatively sequenced flow to sooth and nourish. The warrior isn't always about being driven but sometimes being patient and listening. This slow vinyasa yoga class is as soothing as it is strengthening. It's great whenever you need to be centred, or relaxed, or if you're on your moon cycle. With peak poses as dancer to warrior 3 balancing sequences, this isn't the most traditionally relaxing class, but it does find a way to feel watery with soothing qualities whilst working strongly.

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Zephyr Wildman

A warming enquiry into the body and mind. This class gently encourages you to face up to emotional pain and intuitively start to make a plan to heal. An essential for your emotional wellbeing toolbox.

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Lucy McCarthy

This is a slow, easy class for when you need to move just a little bit, and will help you to keep centred or grounded in times of change. This is especially important during the menopause and can really help you go through life's biggest change, but it's also an awesome class to take during your period or if you're going through any periods of disruption and you just need some slow, gentle moving support. You will need a block.

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