Women's Health › 30 to 45 mins

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

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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Vanessa Michielon

This Prenatal Pilates class for all levels, up until second trimester). It is also just a wonderful Pilates class for all round strength, for any body. This class integrates a variety of safe Pilates exercises to engage the full body to maintain optimal mobility and stability through the joints. Enjoy different abdominal strengthening exercises in a variety of position, to target all the core muscles without uncomfortable crunches. Also activate hamstrings and build up strength in the glutes with side laying leg patterns focusing on internal and external rotation in your hip joints. This is a complete and balanced Prenatal Pilates practice to practice a couple of times a week to uplift your mood and maintain wellbeing during pregnancy, but also for all of us at any time the body needs to be given a full body glow! 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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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!

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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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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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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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Vanessa Michielon

This surprisingly tough Prenatal Pilates class can be done all throughout pregnancy. It is great for everybody, pregnant or non-pregnant bodies will love this strengthening class. Build strength in the lower body and maintaining mobility in the hips. Feel your glutes burning with strong glute strengthening exercises and with safe exercises from side laying positions and all 4s. This is a complete lower body work that will leave you feeling stronger, energised and refreshed (and aware that maybe your glutes need some more love!). This class is particularly recommended for those who drive a lot, for after travel, or who have a more sedentary lifestyle as your lower back will love you after these strong strengthening and mobiliising exercises. If practicing pregnant please contact your healthcare provider to check the suitability of this class.

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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.

Read more

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.

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.

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Petra Coveney

This dynamic vinyasa yoga class is an energising but soothing practice which ends with a restorative yoga pose, relaxation, seated meditation and mantra. This class is designed to help you befriend your feelings at a time when erratic hormonal Pre-Menstrual Tension can trigger ‘energy surges’ and fiery emotions such as menopause rage. You will need a strap or belt, a bolster, a cushion and 2 blocks. NB - Modifications: hip and knee injuries take extra care, use a blanket when kneeling. If you experience hot flushes, keep your head level with your heart. Osteoporosis: avoid flexion rounding your back in forward folds; keep your spine straight. Trauma: 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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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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Petra Coveney

This is a brief yoga tutorial of some of the ways you can use a chair to modify your yoga practice if you have osteopenia (weakened bones) which can affect women as they go through the menopause. If you have osteoporosis, you must always consult your GP before practising yoga, and ask your osteopath or physiotherapist which range of movement is suitable for your body.

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Sally Parkes

Feel energised and reinvigorated with this simple but well-rounded yoga class of mostly standing postures. After a gentle warm-up, expect a simple series of grounding, standing postures to bring strength and energy to the whole body. The class is specifically sequenced to re-energise women, but everyone can benefit. The movements work with the spirals of the female form so the body is encouraged to feel at ease. This sequence of flowing and predominantly standing Hatha Yoga postures is linked with thoughtful transitions and breath work, to help release such tensions and manifest our full awareness of our physical and energetic being.

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Uma Dinsmore Tuli

A yoga nidra especially for the menopausal journey. Settle down and get comfy ready to do absolutely nothing at all! This practice invites you to simply to take a pause, to rest and to be, because in the menopausal journey, the pause is exactly what you need. You just need a space where you can lay down comfortably, maybe with some pillows and your favourite blanket.

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Gabriella Espinosa

Get to know your pelvic floor. What is it? Where is it? This yoga class is a guide to pelvic floor awareness through breath, visualisation, palpation and movement. The pelvic floor is the ground of our being, supports how we stand, walk, control elimination and experience pleasure. It is our entry into the world, the seat of our creative power and where we find home in our bodies. Stress and our busy lives disconnect us from this part of our bodies. We usually do not pay much attention to the pelvic floor until we experience pain, discomfort or symptoms such as incontinence. Cultivating awareness of your pelvic floor is essential for befriending this part of your body. You will need a bolster, 2 blankets, 2 cork bricks (or books, if you don't have them) and a belt.

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