Move into Confidence › Therapeutic Benefits

If you've got a body part that's giving you trouble you've come to the right place! Bad back? Painful knees? Ouchy Hips? This is your SOS toolkit for when something hurts.

 

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  • Prenatal Yoga - Nourish your Whole Body (for all levels and trimesters)41:53
    Prenatal Yoga - Nourish your Whole Body (for all levels and trimesters)

    Vanessa Michielon

    A beautiful prenatal yoga sequence to open your entire body with a slow and gentle sequence of seated and standing poses promoting mobility and strength, full of mindful variations to adjust your practice to what feels best to you today. Explore movements that help you create space in your pelvic floor and hips, such as Staff Pose, Dragonfly and Lizard Pose, and build safe stability with supported Side Plank and standing balances, such as Half Moon. You will close with a moment of contemplation and connection to your breath and your baby in a peaceful guided meditation. Suggested props: 2 bricks. If practicing pregnant please contact your healthcare provider to check the suitability of this class.



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  • Healthy Hips: Movement for Hip Recovery23:42
    Healthy Hips: Movement for Hip Recovery

    Sally Parkes

    Gentle mobility and strengthening Functional movement for the hips, plus core to support the pelvis and hip joints made accessible. Use a chair to help support your practice for days when you could do with some support, or when you're recovering from illness or injury. With some poses adapted and suitable for recovery from hip replacement. You will need a chair, a yoga belt and a block.



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  • Hatha Yoga To Feel Strong and Empowered36:20
    Hatha Yoga To Feel Strong and Empowered

    Clive Fogelman

    A Hatha yoga class to strengthen, enliven and feel empowered to start the day. An energising boost to start your day with a bang. This class starts on the back with core strengthening work, and continues on to a strengthening flow. This class is full of awakening and energising movements to make us feel strong and motivated to continue into the rest of our day.



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  • Dynamic Vinyasa Yoga To Awaken The Core42:05
    Dynamic Vinyasa Yoga To Awaken The Core

    Vanessa Michielon

    This challenging, dynamic vinyasa class is a great full body length and stretch, but has the focus on core connection. Connect to the deep abdominals muscles to feel powerful and focused. Warm up with some planks and variations of boat pose, and progress through a dynamic standing sequence incorporating twists and challenging balances. Suggested prop: 2 Yoga bricks



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  • Healthy Hips: Gentle Hip Stretches for After Running/Hiking/Travelling32:01
    Healthy Hips: Gentle Hip Stretches for After Running/Hiking/Travelling

    Sally Parkes

    This gentle yoga class is ideal for when your hips are feeling a bit tighter. A great way to warm up the body on a chilly morning, or ideal for after running, cycling or hiking, after long journeys in the car or if you've just been that little bit sedentary and need to keep your hips mobile. This gentle stretch class is a slow and gentle stretch for the whole hip, pelvic, thigh and lower back area, giving a feeling of space in the pelvis and elongation in the lower back area. The session will start with gentle mobility work to prepare the body for deeper progressive stretches. The aim of this class is to gain a good range of motion in the body so that when we apply the strength work, strengthening the body whilst in a healthy postural position.



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  • Morning Vinyasa to Awaken The Hips47:50
    Morning Vinyasa to Awaken The Hips

    Vanessa Michielon

    This dynamic Vinyasa yoga flow class is sequenced to create space in our hips and strengthen our lower body with powerful warrior poses and nourishing dynamic stretches. Your whole body will feel alivened, lengthened and stretched. Then class explores variations of Wide legged forward fold and a sequence of seated poses targeting our groin and glutes. Suggested props: 2 bricks.



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  • Love Your Body: Affirmations, Breath and Flow56:19
    Love Your Body: Affirmations, Breath and Flow

    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



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  • Dynamic Yoga To Awaken Our Shoulders44:59
    Dynamic Yoga To Awaken Our Shoulders

    Vanessa Michielon

    Strengthen and mobilise the shoulders and upper body with this challenging, dynamic Vinyasa flow. Feel more energised and spacious, especially in the upper body, whilst also mobilising and strengthening the whole body. This is a challenging class, go gently whilst exploring flexibility in the shoulders with binds whilst opening the chest through backbends, including Camel, Locust and Floor Bow Pose. Suggested prop: 1 belt.



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  • Calming Anxiety and Overwhelm26:23
    Calming Anxiety and Overwhelm

    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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  • Hatha Yoga To Feel Openness26:07
    Hatha Yoga To Feel Openness

    Clive Fogelman

    A sense of open body and mind is essential to get the most out of life. Being open to all that life throws at us, as well as being physically open, flexible and strong helps us to feel like we can take on all of life's challenges. This hatha yoga class is designed to create openness and spacious in the body and mind. Starting with a bridge pose sequence for a feeling of openness in the chest and heart, moving to supine twists and gate pose to open up the side body. Then a beautiful sequence of gently paced standing poses, giving plenty of time for long breaths in all yoga poses, to connect with the spaciousness in the body. The class explores both openness within the body and that can support an openness to our mind and how we move forward from our practise into the rest of the day.



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  • Hatha Yoga To Feel Inspired27:04
    Hatha Yoga To Feel Inspired

    Clive Fogelman

    A Hatha yoga and somatic movement class which is perfect to set ourselves up for the day feeling inspired. Ideal for those mornings where we will feel a bit stuck and need an uplift. This somatics and yoga class is designed to explore the spaces in our practise where we can be creative, curious and find new potential in our practice. Expect a more challenging, fun class where we'll be encouraged to move in new directions.



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  • Nahid de Belgeonne - The Human Method: The Shoulders32:41
    Nahid de Belgeonne - The Human Method: The Shoulders

    Nahid de Belgeonne

    This somatics class takes place entirely on the back. It's a great class to learn about the movement of the shoulders whilst relaxing completely. This is a subtle exploration to clarify the movements of your shoulders. When we are clearer on your understanding of how your individual parts interact, the whole self becomes clarified. This class needs a rolled up blanket, as well as a carpeted floor to lie on and wear clothes that keep you warm and allow you to move around.



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  • The Human Method: Somatic Movement for Head, Neck and Jaw30:02
    The Human Method: Somatic Movement for Head, Neck and Jaw

    Nahid de Belgeonne

    A somatic exploration class to help release head, neck and jaw tension. This class is brilliant to learn more about our body, and become curious about how our individual parts interact. With a greater understanding of the individual movements, the whole self becomes clarified. The entire class takes part on the floor, supine, with just very small movements so that we can become curious about the way our body works. No need for a yoga mat, just a comfortable, carpeted floor to lie on and wear clothes to keep you warm and allow you to move around.



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  • Prenatal Pilates - Strengthen and Energise your Core (for all levels, up until second trimester) 22:11
    Prenatal Pilates - Strengthen and Energise your Core (for all levels, up until second trimester)

    Vanessa Michielon

    Perfect for keeping strong in the first two trimesters of pregnancy, but a really great, and pretty tough, strengthening Pilates class for all of us. This is a pretty challenging class, so please do go at your own pace and modify and take rest when needed. Centered around core strength, this Pilates class incorporates a small Pilates ball , or you can equally use a small cushion or pillow, to support your back in some of the abdominal work sequences and to activate your inner thighs. Connectt deeply with your breath and move mindfully through Side Planks, Supported Planks and variations of High Curl that will challenge your stability and maintain your centre powerful, so you can reduce the risk of back pain and better support your growing baby. Suggested prop: a small Pilates ball or bolster or small cushion. If practicing pregnant please contact your healthcare provider to check the suitability of this class.



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  • Prenatal Pilates - Arms and Back focus (for all levels and trimesters)27:58
    Prenatal Pilates - Arms and Back focus (for all levels and trimesters)

    Vanessa Michielon

    Strengthen the upper body, arms and back. Using an elastic band, or a long strap, or tins of beans work just fine too, this class targets your arms and back muscles. You will begin with standing arm exercises, such as biceps curls and triceps work, and explore further upper body focused patterns, including safe modified press-ups on your knees and triceps dips, with variations to suit your energy levels. The practice will help you improve your posture and strengthen your back, so that you can better accommodate the changes your body is going through, and reduce back discomfort and weakness. Suggested prop: long elastic band or tins of beans! If practicing pregnant please contact your healthcare provider to check the suitability of this class.



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  • Second Spring: A Guided Visualisation Meditation10:39
    Second Spring: A Guided Visualisation Meditation

    Petra Coveney

    It’s never too early to prepare for your Second Spring and we can start by becoming more comfortable with change. Join Petra for this guided visualisation meditation as she walks you through the seasons of a woman’s life, drawing on Nature’s seasons: Spring, Summer, Autumn, Winter and arriving in your Second Spring.



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  • Menopause Yoga for Strength44:07
    Menopause Yoga for Strength

    Petra Coveney

    A gently strengthening yoga class to re-energise and empower by building strong bones. This dynamic hatha yoga class with poses that are held for 10 rounds of breath helps build bone mineral density and muscle mass, and raise the heart rate. This class has been designed to help prevent osteoporosis (weakened bones), sarcopenia (muscle loss) and cardiovascular disease, which can develop post-menopause. Expect a range of simple heart-lifting backbends to energise, breath work, a restorative yoga pose, relaxation practice and seated meditation. You will need a strap or belt, 2 bolsters, a cushion, a blanket, and 2 blocks. NB - Osteoporosis: avoid flexion rounding your back in forward folds; keep your spine straight. If you have previously experienced panic attacks, avoid holding your breath and instead follow your own breathing pace.



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  • Yoga for Pelvic Floor Health01:13:18
    Yoga for Pelvic Floor Health

    Gabriella Espinosa

    This yoga class brings awareness to the pelvic floor and lower body through breath, gentle movement and deep relaxation. Starting with a long relaxation, we then bring gentle movement to the body, practicing yoga poses to bring tone and range of movement to the pelvic floor. Class ends with a guided lower body relaxation. Pelvic Floor health is essential as we transition into Perimenopause and Menopause. As our levels of oestrogen begin to fluctuate, this can have an effect on the tone and elasticity of the pelvic floor. Increased levels of stress and anxiety during this time can also lead to hypertonic or overactive pelvic floor muscles caused from too much tension or tightening of the pelvic floor. Pelvic floor muscles can also be weak or hypotonic meaning the muscles are not providing enough support for the bowels, bladder, and uterus. You will need a bolster, blankets, two cork bricks (if you have them, or books), a belt, sandbag or weights (optional).



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