YOGA BRUNCH
Sat 11 Nov 2023 11-1pm in Brixham

This is a unique, truly special event; you will enjoy a wonderfully releasing, re-energising and relaxing yoga at Brixham’s Scala Hall followed by a delicious freshly made brunch with hot drink at the fabulous Dilly Dally Tea Room. How fantastic does that sound?!

You’ll stretch out and release tight, tired muscles, strengthen and tone as well as re-energise your body then unwind your mind with some wonderful guided mindfulness relaxation.

After your yoga you’ll be treated to a wonderful brunch at Dilly Dally Tea Room.

And have all this for only £23

BUT ONLY 10 PLACES AVAILABLE

SO BOOK NOW to secure your place in this special event.

**GLUTEN FREE, VEGAN AND OTHER INTOLERANCES AND ALLERGIES CATERED FOR SO PLEASE SPECIFY ON BOOKING**

RELAX, RELEASE, UNWIND YOGA BY CANDLELIGHT
Fri 17 November 2023 7-8.30pm at Brixham Scala Hall

As days are getting colder, wetter and darker and illness is around we need keep healthy and have things to look forward to don’t we? It’s important to boost your wellbeing, look after your health as well as tune into that important time out to relax, release and feel good isn’t it? And it’s always nice to have time to enjoy some time for yourself don’t you think? Which means you’ll love this wonderful evening.

For ultimate body boost, calming and relaxation you will deeply release tension, help enhance your immune system and relax your mind and aid sleep and enjoy a special little treat too.

You will be guided through wonderfully releasing yoga stretches whilst bathed in a soft candlelight glow. This will help you release muscles and connective tissue in your back, hips, shoulders, neck and legs.

Then calming Yoga Nidra will take you into a deeply restful state to fully relax your mind and then you'll enjoy a delicious little treat to help you come away feeling fabulous.. Just imagine how good that would be!

*GOOD FOR EVERYONE (incl. if you're recovering from injury or if you have restricted mobility*)

*NO PREVIOUS YOGA EXPERIENCE NECESSARY

ONLY £18

BUT *PLACES ARE LIMITED*

To book just message, text 07525 735500 or email oceanyogabrixham@gmail.com

"I loved this! I felt so incredibly relaxed and stretched after this event and that night had one of the best sleeps I've ever had! I wish I could do this every day!" Beth

"I've attended a few of these Candlelight sessions and every time I come away feeling in such a good, positive mood and totally relaxed and released, both physically and mentally. I can't wait for the next one" Jane

"I just wanted to drop a quick note to say thank you for running last night's session. It was just what I needed after a busy week at work.." Julia

#brixham #yoga #relax #unwind #mindfulness #calm #torbay #mentalhealth #timeout#fitness

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PREVIOUS EVENTS

PLAYFUL BALANCES & UPSIDE DOWN WORKSHOP
12th Feb 3.30-5.30pm Fishponds Beechwood Club 

A fun session where you can try out and explore some more challenging yoga to hone your techniques and skills and build your confidence and strength effectively and safely under personal guidance of experienced teacher Nina. You’ll get her valuable advice and assistance every step of the way to help you achieve amazing things!

£25pp but you can book two places for ONLY £40! 

BUT ONLY 10 PLACES available

REIDO SESSION FOR TENSION RELIEF
Friday 18 March at Fishponds Beechwood Club

This is a very special and unique session to help release deep muscular patterns of physical tension, physical and even mental trauma and stresses.

So what is Reido? Reido is a Japanese form of movement sometimes called “spontaneous” or “natural yoga” which is little known about in the west and it is not yoga as we usually know it.

Reido is movement activating your body’s natural reflex mechanism of shaking or vibrating that releases muscular tension, calming down the nervous system which encourages a return back to a state of balance, thereby promoting both physical and mental relaxation.

This session will effectively help release built-up tension and aid recovery from physical as well as mental injury, emotional pain and worry/anxiety and will help greater emotional resiliency and promotes better sleep.

I learned Reido as part of my Zen Yoga training (a unique and specialised practice) and have found it amazingly effective and fabulously releasing so want share these benefits with you!

You’ll enjoy a unique experience in a soothing, calming and safe environment being guided through a series of movements to encourage release and freedom of both body and mind.

*GOOD FOR EVERYONE (incl. if you're recovering from injury, have an ongoing condition or if you have restricted mobility*)
*NO PREVIOUS YOGA EXPERIENCE NECESSARY

£10 per person

LIMITED PLACES AVAILABLE

I am restricting the number of places available in order to keep this a special, one-off experience ensuring that each person receives individual attention and assistance to get the best out of the session.

YOGA DISCO!
Friday 1 April 7-8.30pm at Fishponds Beechwood Club

Want something fun to look forward to?
Want to a try something different, feel energised and happy at the same time?

Then come along to our Yoga Disco!

Join us for a fun evening to get your your feet moving, body grooving and stretch out to funky dance and disco beats.

This session will put a smile on your face, get you moving, feel energised, toned, uplifted and you'll have great fun in this fantastic one-off event. How awesome is that?!

For all ages and fitness levels. No yoga or dancing experience needed.

AND for ONLY £10!!

BUT **PLACES ARE LIMITED**

CANDLELIGHT YOGA WITH YOGA NIDRA WITH NINA (BRISTOL)
Sun 15 January 2023 3.30pm Fishponds Beechwood Club

Feel tense or tired?
Stiff or achy?
Feel worried, stressed, anxious?
Want to be more stretched out?
Want to feel calm and relaxed?
Want to feel generally better?

Things have been tough and as the festive season is over, winter has set in, it’s getting colder, it’s dark and bugs are around you deserve time to focus on you, on your wellbeing, your health as well as having some important time out to relax, release and feel good.

For ultimate body boost, calming and relaxation you will deeply release tension, help enhance your immune system and relax your mind and aid sleep because it's so important to be able to wind-down and get some peace as well as keep physically healthy isn't it?

You will learn some great immune-boosting and tension releasing techniques then be guided through wonderfully releasing yoga stretches whilst bathed in the soft glow of candlelight. This will help you release muscles and connective tissue in your back, hips, shoulders, neck and legs.

Finally calming Yoga Nidra will take you into a deeply restful state, fully relax your mind in a deep yogic wakeful sleep and will help you come away feeling great! Just imagine how good you will be able to feel because good health and wellbeing are a necessity not a luxury!

*GOOD FOR EVERYONE (incl. if you're recovering from injury or if you have restricted mobility*)
*NO PREVIOUS YOGA EXPERIENCE NECESSARY

ONLY £20

BUT *PLACES ARE LIMITED* so grab yours now!

GET RID OF TIGHT SHOULDERS & ACHY BACK
Sat 4 September 10.45am Fishponds Beechwood Club

Frustrated by tight muscles limiting activities?
Fed up with your shoulders and/or back feeling stiff, tight and/or achy?
Feel tense, maybe stressed?
Want to feel freer and stretched out in your shoulders, neck & upper back but don't know how?

Many of us sit a lot now at work and home and so develop stiffness and tension in the shoulders, neck and upper back. Stress and emotional upset can also cause tightness in those parts of your body.

So this 2 hour workshop is specifically designed for you! We will focus on this common problem area effectively releasing and deeply stretching out your shoulders, neck and upper back using specific yoga postures and proven Yoga & Sports Therapy techniques to ease tension and discomfort unlocking your muscles and bringing relief.

You’ll also learn how to strengthen this area to bring support and stability.

AND you'll get a goody bag and tips and techniques for home to help keep those areas freer, stronger and in good shape after the session

**LIMITED PLACES AVAILABLE**

AND only £25 when booked and paid for by 4 AUGUST (thereafter £35).

Payment is by bank transfer within 24 hours of booking to secure your place(s).

(N.B Terms & Conditions apply; no refund can be given within 2 weeks of event unless the session is cancelled by the host or Covid lockdown restrictions are imposed. Discretional 50% refund if you cancel your place 2-4 weeks of the event for a valid reason such as illness, family emergency etc.)

YOGA BALANCE MASTERCLASS get stronger, more confident & better balance
Sat 25 September 2-4pm Fishponds Beechwood Club

Want to improve your balance?
Want to feel stronger and more confident?
Want a stronger back, hips, legs, wrists and core?
Want to do be able to do more challenging yoga balances?

Then join me for this exciting workshop weekend - 2 hours of strength and balancing 2pm to 4pm on SAT 25 SEPTEMBER.

Balance is essential in pretty much everything we do! But balance it’s a “use it or lose it” kind of thing, which means it’s important to practice balance at all ages.

Your balance can be learned, challenged and improved so the agility and strength that comes with learning good balance helps you move smoothly and confidently every day; whether running, keeping up with the family, or simply getting up and sitting down, walking up the stairs and putting on clothing. And good balance helps prevent falling as you age.

You'll learn how to balance better using different types of yoga postures, build up your confidence and skills from the simple to more challenging balances (should you wish).

So the session is for everyone no matter what your yoga experience and no matter how your balance is at the moment because you can improve!

And you'll come away with more knowledge, great tips and feel stronger, more confident and accomplished!

**ONLY 10 PLACES AVAILABLE**

£25 per place when booked by 15 August (£35 thereafter).

Payment is by bank transfer in advance.

PLEASE BRING YOUR OWN MAT AND 2 CUSHIONS. Also bring a YOGA BELT AND YOGA BRICKS if you need them.

**LIMITED PLACES**

THERE ARE ONLY 10 PLACES TO ENSURE EACH PERSON HAS INDIVIDUAL TUITION

MENOPAUSE WELLBEING
Sat 9 October 2-4.30pm Fishponds Beechwood Club

Going though peri-or full menopause?
Want to be able to deal well with hormone & body changes?
Would like to know how to best deal with anxiety, stress and mood swings?
Want to learn more about symptoms and effects of menopause?
How about learning to feel more balanced and get more energy as you go through this change?
Or want just to be prepared and go through with confidence?
Want to get even better, stronger and more positive?

Well, you can because you are not alone! As someone going through these changes too I know how challenging, strange and sometimes scary these changes can be, so wanted to help other women to go through this time in our lives feeling more empowered and well.

So you can join me for an effective enriching and transformative session so you get through this time being stronger, fitter, more healthy and more awesome! And find that spring in your step. How good would that be?!

This is a fantastic collaboration between me (using my knowledge, qualification and experience in yoga, mindfulness, Yoga & Sports Therapy, Massage and Wellbeing health coaching) and Clare Walsh Acupuncturist to bring you a really useful, effective, interactive session designed with YOU in mind and includes:

*Specially designed yoga & exercise for menopause with tips & help for home
*Specialised acupuncture & acupressure session
*Effective techniques to help with mood swings, anxiety & mental wellbeing
*Nutrition and diet info for all stages of menopause
*Self-Massage session
*Light refreshments
*Supportive environment
*Share experiences & chat
*Great discounts off further therapies & sessions

And all this for ONLY £30! (WHEN BOOKED BY 15 AUGUST and thereafter £45)

So claim your place now and get amazing benefits like these have:

"I loved this! I felt so incredibly relaxed and stretched after this event and that night had one of the best sleeps I've ever had! I wish I could do this every day!" Beth

"I've attended a few of these Candlelight sessions and every time I come away feeling in such a good, positive mood and totally relaxed and released, both physically and mentally. I can't wait for the next one" Jane

"I just wanted to drop a quick note to say thank you for running last night's session. It was just what I needed after a busy week at work. I wasn't sure how it would be at home but I loved it - the playlist went so well and there was the added bonus if having plenty of cushions to hand!" Julia

Just imagine how good you will be able to feel after taking time out for yourself and learn how to release stiffness and tension. Because good health and wellbeing are a necessity not a luxury aren’t they!

PREVIOUS EVENTS

MYOFASCIAL & DEEP RELEASE FOR TIGHT/INFLEXIBLE MUSCLES
Sat 27 February 2021 11am-12.30pm

Frustrated by tight muscles limiting you?

Fed up with your shoulders or back feeling stiff, tight and/or achy?

Tight legs or hips hampering you?

Can't seem to get rid of aches & restrictions?

Want to feel freer and more flexible for the long-term?

Many of us have busy lives, sit a lot at work and home and so develop stiffness and tension in the shoulders, neck, back and hips. Also accidents, moving awkwardly and activities like running or other sports can create tightness and/or injury leading to chronic/long term restrictions..

This 1.5 hour workshop is specifically designed to release your tight muscles! Using proven Myofascial and deep Trigger Point release Sports Therapy techniques we will focus on common problem areas effectively releasing and deeply stretching out your shoulders, neck, back, hips and legs. You will use rollers and balls to ease tension and discomfort, bringing relief and unlock your muscles so to also promoting more flexibility in those areas.

You will learn tips and techniques to use at home to help keep those areas freer, stronger and in good condition after the session. And you'll potentially save £££ on therapist fees!

AND you will be able to purchase a Foam Roller and Physio Balls which will be delivered to you IN ADVANCE if you don't already have them.

**LIMITED PLACES AVAILABLE**

Only £15 per place.

AND £15 per roller and £5 per physio ball - PLEASE SPECIFY ON BOOKING WHAT YOU NEED

YOGA FOR SLEEP
Fri 13 March 2021 7pm-8.30pm

This session is specially designed to help release tension in muscles caused by lot of sitting, stress and worry so you can get rid of aches and stiffness, developing a sense of deep calm. You will use yoga and Yoga Therapy tips and techniques to help find relief, get a better quality of sleep and profound rest to feel better and more positive.

Only £15 investment

**NO PREVIOUS YOGA EXPERIENCE NECESSARY**

because all proven effective yoga therapy, stretches and exercises are for accessible to complete beginners as well as regular practitioners.

Small investment of £15 for great benefits.

BUT *PLACES ARE LIMITED*

So claim your now to see how much you can feel better.

YOGA FOR BACK CARE
Fri 26 March 2021 7pm-8.30pm

This session is specially designed to help release tension in muscles caused by lot of sitting, poor posture, injury, inactivity or over-activity. You will learn how to get rid of aches and stiffness, develop a better posture, better spinal mobility, strengthen and release muscles to support the back and generally feel better. Using yoga and Yoga Therapy tips and techniques you will find relief and feel better and stronger.

Only £15 investment to help save on expensive physio, chiropractor and osteopathy fees!

**NO PREVIOUS YOGA EXPERIENCE NECESSARY**

because all proven effective yoga therapy, stretches and exercises are for accessible to complete beginners as well as regular practitioners.

BUT *PLACES ARE LIMITED*

So claim your now to see how much you can feel better.

GET CALM & POSITIVE - Mindfulness with Guided Relaxations (ONLINE COURSE)
FROM FRI 22 Jan TO FRI 19 FEB 7-8PM- 5 SESSIONS OVER 5 WEEKS

Feel anxious, stressed?
Things getting you down?
Feeling frustrated?
Worried? Struggling?

Learn how to get through this lockdown and 2021 feeling relaxed and resilient, and come out stronger and calmer. AND you don’t need much room to participate because you can do this on your bed or sofa!

At this difficult time it’s easy to get really stressed, anxious and fearful isn’t it?! So to help give you tools to get through this time (especially now we are unable to go out and the future is uncertain) I am offering a Friday evening Mindfulness course because your anxiety and stress levels can rise and your mental wellbeing may be deeply affected by these difficult circumstances.

This course will help your emotional wellbeing and mental health so you are able to deal more easily with difficulties, relax more easily, let go of anxiety and fear, promote better sleep, boost your mood and immune system so you can feel more calm and positive.

As a qualified and experienced Mindfulness teacher and Health & Wellbeing Coach I will take you week by week through the most effective Mindfulness relaxations to achieve a deeply restful state, let go of thoughts and worries, learn tools for mental self-care and complete your soothing and calming course with mood-enhancing Neuro-Linguistic health coaching techniques. So you not only survive but indeed thrive through this difficult situation. And mindfulness exercises will be given to you to practice and use outside the sessions whenever you need them.

Then this online course is a must for you because you will learn how to cope with difficulties and worries, release anxiety and feel better and more positive.

Specially designed to promote mental wellbeing, positivity and more relaxation to give you time to unwind and release tension to get more calm and promote good sleep. You will ease into stillness and relaxation and restore your wellbeing and life-balance.

You will find tranquility in mindfulness techniques and guided relaxation tips which will help your body and nervous system to completely relax. As part of the Minful Movement section you will learn very gentle stretches (so doable even if you have physical issues) so that your muscles, ligaments and tendons are treated to a wonderful relief of their duties of support and action, allowing layers of tension to melt away.

Scientific evidence shows that yoga nidra (also called Yogic Sleep) helps relieve stress and promote good sleep and the regular practice of mindfulness has been found to reduce tension and anxiety and also help reduce headache, dizziness, chest pain, palpitations, sweating and abdominal pain.

So how much do you want to get a calmer mind, feel more relaxed and positive and invest in your health and wellbeing?

Book by 15 January for £35 (Thereafter £40) for the course (5 sessions over 5 weeks).

If you are a shift worker or often work late so are unable to join us each week but still want to benefit from these sessions you can because you can have access to these sessions on video to do in your own time. So just let me know you’d like this option on booking.

Rest, Reset, Restore - Restorative Yoga with Yoga Nidra
5 week ONLINE course from Thur 24 Sept to Thur 22 October 8-8.45pm

Mindful and Restful session designed for a gentler stretch and more relaxation to give you time to unwind and release tightness and tension to get more calm and promote good sleep.

This class is breath and mindfulness based with emphasis on fluidity and awareness in movement at all times.

A slower paced session but still gently strength building and tension releasing for your body as well as your mind.

The second half of the class will move into a Restorative practice. In restorative yoga, postures are held for a minute or two with minimal effort as we learn to release built up muscular tension, ease into stillness and relaxation and restore your wellbeing and life-balance.

Find stillness and tranquility in soothing postures that are aided by props such as cushions, blankets, pads and eye pillows, allowing your body and nervous system to completely relax. Your muscles, ligaments and tendons are treated to a delightful relief of their duties of support and action, allowing layers of tension to melt away.

Yoga nidra or yogic sleep is a state of consciousness between waking and sleeping, like the "going-to-sleep" stage, typically induced by a guided meditation. It is a state in which the body is completely relaxed, and the practitioner becomes systematically and increasingly aware of the inner world and is among the deepest possible states of relaxation while still maintaining full consciousness.

There is scientific evidence that yoga nidra helps relieve stress and the regular practice of yoga relaxation has been found to reduce tension and anxiety and help reduce headache, dizziness, chest pain, palpitations, sweating and abdominal pain.

Only £30 for this fabulous 5 week course.

________________________________________________

Online Mindfulness for Relaxation & Wellbeing - 5 week course starting Fri 27 March 7-8pm

As your anxiety and stress levels can rise and your mental wellbeing may be deeply affected by these difficult times, this course will help your emotional wellbeing and mental health so you are able to deal more easily with difficulties, relax more easily, let go of anxiety and fear, promote better sleep, boost your mood and immune system so you can feel more calm and positive.

As a qualified and experienced Mindfulness teacher and Health & Wellbeing Coach I will take you week by week through the most effective Mindfulness relaxations to achieve a deeply restful state, let go of thoughts and worries, learn tools for mental self-care and complete your soothing and calming course with mood-enhancing NLP health coaching techniques. So you not only survive but indeed thrive through this difficult situation.

£35 for this 5 week course.

So to book your place and join me for live online sessions just message or email nikki@urban-yoga.net to secure your spot and get important tools and benefits.

And the mindfulness exercises will be available to practice and use at home.

Myofascial & Trigger Point Release for Tight/Inflexible Muscles - Fri 13 March 6.15pm-7.45pm at Fishponds Beechwood Club

Frustrated by tight muscles limiting activities?
Fed up with your shoulders or back feeling stiff, tight and/or achy?
Tight legs or hips hampering you?
Can't seem to get rid of aches & restrictions?
Want to feel freer and more flexible for the long-term?

Many of us have busy lives, sit a lot at work and home and so develop stiffness and tension in the shoulders, neck, back and hips. Also accidents, moving awkwardly and activities like running or other sports can create tightness and/or injury leading to chronic/long term restrictions..

This 1.5 hour workshop is specifically designed for your tight muscles! We will focus on common problem areas effectively releasing and deeply stretching out your shoulders, neck, back, hips and legs through proven Myofascial and Trigger Point release Sports Therapy techniques. You will use rollers and balls to ease tension and discomfort, bringing relief and unlock your muscles so to also promoting more flexibility in those areas.

You will learn tips and techniques to use at home to help keep those areas freer, stronger and in good condition after the session. AND you will be able to purchase a Foam Roller and Physio Balls if you don't already have them.

**LIMITED PLACES AVAILABLE**

Myofascial & Trigger Point Release for Tight/Inflexible Muscles - Fri 13 March 6.15pm-7.45pm at Fishponds Beechwood Club

Frustrated by tight muscles limiting activities?
Fed up with your shoulders or back feeling stiff, tight and/or achy?
Tight legs or hips hampering you?
Can't seem to get rid of aches & restrictions?
Want to feel freer and more flexible for the long-term?

Many of us have busy lives, sit a lot at work and home and so develop stiffness and tension in the shoulders, neck, back and hips. Also accidents, moving awkwardly and activities like running or other sports can create tightness and/or injury leading to chronic/long term restrictions..

This 1.5 hour workshop is specifically designed for your tight muscles! We will focus on common problem areas effectively releasing and deeply stretching out your shoulders, neck, back, hips and legs through proven Myofascial and Trigger Point release Sports Therapy techniques. You will use rollers and balls to ease tension and discomfort, bringing relief and unlock your muscles so to also promoting more flexibility in those areas.

You will learn tips and techniques to use at home to help keep those areas freer, stronger and in good condition after the session. AND you will be able to purchase a Foam Roller and Physio Balls if you don't already have them.

**LIMITED PLACES AVAILABLE**

AND only £15 per place.

Yoga for Flexibility & Balance- 6 week course

Want to get rid of tightness in your legs?
Want to feel more flexible?
Want to improve your balance?
Want to get more confident?
Want a stronger back, hips, legs and core?
Want to challenge yourself and build your yoga experience?

Why is flexibility and balance so important? Well it's actually essential in pretty much everything we do!

From being able to sit more comfortably to putting on your socks more easily and feeling less achy, keeping flexible in your legs and hips is important especially with our more sedentary life style which causes our muscles to tighten, causing stiffness, aches and injury.

And the ability to know where your body parts are in three-dimensional space, is required for every movement we make. So it’s not surprising that balance can be learned, challenged, and improved. The agility and strength that comes with learning good balance helps us move smoothly and confidently every day, whether we are doing sports, playing with the kids, chasing down a bus or taxi, or simply getting up and sitting down, walking up the stairs and putting on clothing etc without falling over.

Having good balance is also important for coordination and ability to react to sudden changes of direction, both of which can help reduce the risk of an accidental fall, especially as we get older as many injuries in older people are caused by falling.

But balance as well as flexibility it’s a “use it or lose it” kind of thing, which means it’s important to practice at all ages.

And with good flexibility and balance comes a stronger core, hip and leg muscles, together with stronger ankles and feet, so the better you are at balancing the stronger and more toned you'll be too and the more flexible you are the less achy you’ll feel!

So, you'll be learning how to become more flexible, stretched out and balance better using different types of yoga postures, building up your experience, confidence and skills from the simple to more challenging stretches and balances, so the session is for everyone (no matter what your yoga knowledge, if any) and no matter how your flexibility and balance is at the moment. Because you can improve!

And you'll come away with more knowledge, great tips and feeling stronger, more confident and accomplished!

Only £48 for this 6 week course.

Partner Yoga- yoga for twos
Fri 1 Nov 6.30-8pm at Beechwood Club, Fishponds

You’ll enjoy a different, fun (often funny!), sometimes challenging shared yoga experience for pairs; friends, partners, family members and they don't need any yoga experience at all as you'll be guided every step of the way.

And get these fantastic benefits from your session:

* Balance, strength, flexibility are all challenged in a new way when the support and body weight of a partner is introduced.

*You’ll gain increased awareness of your own body position and movement and get sometimes more easily and deeper into postures.

*You'll get support in postures, work more dynamically and challenge yourself and your partner to get a deeper stretch and better balance

* It’s bags of fun - there will be giggles and laughs as you both figure out how to get into positions together and huge smiles and elation when you work it out and get into some new and really awesome postures

* It connects and builds trust and cooperation for couples, friends, family members and creates a shared experience so the room will be buzzing and so will you!

* It’s good for you! Dissolving the usual personal space for a while in the supportive safe environment builds self-confidence and can be a deeply empowering experience.

Looks fun eh? Sounds good doesn’t it? So get this great experience for only £29 per pair when you book & pay by 1 September (thereafter £36).

BUT PLACES ARE LIMITED to ensure personal tuition and assistance.

Yoga For Tight Legs
Sat 7 Sept 11am-1pm at Beechwood Club, Fishponds

Fed up with tight legs? Frustrated by stiffness in the back or front of your legs, knees and back? Want to be more flexible? You are not alone as many people suffer from tight leg muscles and a very common cause of leg tightness is due to the amount of time we spend sitting throughout the work day and evening.

But help is at hand as this session is specifically designed for your legs which means that we will focus on effectively releasing and really stretching out the back and front of your legs using yoga postures and special physical therapy techniques (from my knowledge as a Sports Therapist). You will learn how to will ease tension and stiffness bringing release, relief and openness to those areas (and also to the low back).

We will also strengthen to bring support and stability to the muscles to help keep you in good fitness and injury free. You will be given tips for home to help keep those areas free, strong and in good shape after the session.

£25 per place or two for £40

Menopause Wellbeing Day
Sat 12 Oct 11am-3pm at Beechwood Club, Fishponds

Going though peri-or full menopause?
Want to be able to better deal with hormone & body changes?
Would like to learn how to cope with anxiety, stress and mood swings?
Want to learn more about symptoms and effects of menopause?
Want to get even better, stronger and more positive as you go age?
How about learning to feel more balanced and get more energy as you go through this change?
Or want just to be prepared and go through with confidence?

Well, you can because you are not alone! As someone going through these changes too I know how challenging, maybe weird and sometimes scary these changes can be, so wanted to help other women to go through this time in our lives feeling more empowered and well.

So you can join me for an effective enriching and transformative session so you get through this time being stronger, fitter, more healthy and more awesome! And find that spring in your step. How good would that be?!

This is a fantastic collaboration between Urban Yoga & Wellbeing, Goodness Me Nutrition, and Clair Cusack Massage & Acupuncture to bring you a really useful, effective, interactive session designed with YOU in mind and includes:

*Nutrition and diet info for all stages of menopause
*Specially designed yoga & exercise for menopause with tips & help for home
*Specialised massage, acupuncture & acupressure session
*Effective tips & techniques for your mental wellbeing
*Light refreshments & cake
*Supportive environment
*Shared experiences & chat
*Great discounts off further therapies & sessions
*Goodie bag
*Bring lunch to share

And all for ONLY £65!

Release Your Shoulders
Sat 5 Oct 11am-1pm at Beechwood Club, Fishponds

Frustrated by tight muscles limiting activities?
Fed up with your shoulders feeling stiff, tight and/or achy?
Feel tense, maybe stressed?
Want to feel freer and stretched out in your shoulders, neck & upper back but unsure of how best to do this?

Many of us sit a lot now at work and home and so develop stiffness and tension in the shoulders, neck and upper back. Stress and emotional upset can also cause tightness in those parts of your body.

So this 2 hour workshop is specifically designed for you! We will focus on this common problem area effectively releasing and deeply stretching out your shoulders, neck and upper back using specific yoga postures and also proven coaching and sports therapy techniques to ease tension and discomfort (physical and mental) bringing relief and unlocking your muscles.

You’ll also learn how to strengthen this area to bring support and stability and help keep you fit and injury free.

AND you will be given a special goody bag and tips and techniques for home to help keep those areas freer, stronger and in good shape after the session.

**LIMITED PLACES AVAILABLE**

AND only £22 when booked and paid for by 5 September (usual price £25).

MULTIPLE PLACE DISCOUNT: Know others who will benefit? Well when you book and pay for TWO or more places you will receive a FURTHER discount as it's only £39 for two (£78 or 4 etc) in the early bird-deal (or £49 thereafter).

Relax, Unwind & Sketch Yoga Weekend
Friday 12th-Sunday 14th July 2019 at Lower Coxbridge House, Nr Glastonbury

Get away from it all and take time to relax, unwind, stretch out & explore your creative side in this fabulously ALL INCLUSIVE inspirational weekend. No experience of yoga or drawing necessary.

What's included:
• Daily releasing, calming & uplifting yoga sessions
• Mindfulness & guided relaxation sessions
• Outdoor yoga (weather permitting)
* Fun, relaxed drawing workshop- all levels (incl no experience)
* Mini-massage session
• Hot tub with fabulous views
• Two nights in deluxe, spacious accommodation in a beautiful, unique country cottage (2-3 sharing)
* Organic luxury toiletries
• All delicious, organic/locally sourced meals (vegetarian/vegan**)
• Light refreshments & fresh fruit
• Free time to spend at your leisure
* Close to Glastonbury to go exploring
• Large gardens with hammock
* Stunning views of Glastonbury Tor and countryside

Acupuncture sessions & massage therapy available separately (arrange directly with therapist).

The sessions will be tailored to your ability and experience and are suitable for all artistic and yoga abilities. The aim of this retreat into help you unlock your body and mind as well as your creative and playful side; to explore, learn something new or hone skills, and get away from it all to enjoy some fabulous 'me' time with other like-minded people.

Yoga will help you relax, unwind and shed tension and enable you to open yourself to the possibilities of drawing. You will also learn how drawing is enriched and flows when you experience the world from a calm place in mind and body.

Drawing is a wonderful, mindful, freeing activity; you learn to look in a different way, you investigate, engage with all your senses, and have some fun releasing your mind to allow your imagination to flow.

DISCOUNT WHEN BOOKED BEFORE 1 MAY:

RESIDENTIAL
£325 per person (2/3 sharing)
£345 per person (2 sharing deluxe ensuite room with sunken bath & stunning views)

Thereafter, £349 and £365.

NON-RESIDENTIAL
Saturday and Sunday (incl. all activities and lunch on both days) 10am-4pm £150

**Intollerances and allergies catered for

Feeling Good: ultimate relaxation, tension release & stress relief

Sat 29 June 2019:  11am-1pm at Beechwood Club, Fishponds

Feel stressed, anxious, too busy? Feel things getting you down? Tense, tight, stiff muscles? Fed up with feeling run-down and/or unfit? Not feeling as fit or healthy as you'd like?

Want to feel more relaxed? Want to get rid of tension and stiffness? Want to feel better in your body? Want to be able to be more calm and at ease? Prefer to feel better in yourself? Want to feel good?

Well you can, because you will be able to take time out to reduce stress, get rid of aches and stiffness, boost your wellbeing and allow your amazing super-computer mind to re-set and restore as well as your body to release that pent-up tension when you come to this very special session, which means you will:

* Enjoy a great restorative release for your body to relieve muscular tension through mindful movement, gentle effective mindful Zen Yoga stretches (similar to Tai Chi and Qi Gong) to help release and restore your body with an experienced Zen Yoga teacher

* Relax your mind and get some peaceful calm through a fabulous mindfulness and yoga nidra (deep yogic sleep) session with an experienced mindfulness and wellbeing coach

* Then get a super physical and mental boost and release through a healing sound-bath session as researchers have found that sound waves during a sound-bath session positively affect the nervous system and decrease blood pressure even more than meditation

AND

* Be treated to a deliciously soothing head or foot massage (your choice) with gorgeous essential oils from a qualified massage therapist

Please wear comfortable clothes you can move in, bring a mat if you have one (a few spares will be available) and a warm top, cushion/pillow if you'd like so you are super comfy for your relaxation sessions. Super soft cosy blankets will be available but you can also bring your own.

BUT Places are limited!

Free parking available in the car park right next to the venue.

£25

Yoga for Fitness & Wellbeing - tips and exercises for home

Sat 5 October 2019:  11am-1pm at Beechwood Club, Fishponds

Sometimes feel stiff and achy?
Life often feels busy/stressful?
Feel frazzled at the end of the week?
Want to feel more physically fit and stronger?
Want to be calmer more often?
Want to feel you have more energy and focus?
What if you could change that and bring a sense of balance, more calm and wellbeing into your home?
Thought of doing yoga or some relaxation/mindfulness at home but not sure what to do or how to do it?

We spend much of our time in a state of busy-ness, stress or anxiety, rushing from one thing to the next, multitasking and never really stopping to take care of our physical and mental wellbeing which can lead to feeling unwell more often (as your immune system is less able to fight off bugs), prone to injury (as the body is too tight, weak), more likely to feel run-down, irritable, stressed, unhappy etc.

You may go to a gym or do other activities once or twice a week but what do you do when you feel achy/stiff, tired, stressed etc at home? Maybe you don't do anything regularly and feel you need something? Want to know what to do that will help?

In this session I will share the best tips, techniques and effective yoga postures and mindfulness exercises to do at home to help keep you stretched out, feeling fit and strong, get more head-space, feel more calm and positive (and even happier!) more often and be more relaxed whenever you need it.

And all you learn you can fit into your busy life, so you'll get stretches and relaxation exercises you can do no matter how much (or how little!) time you have (so you can even practice whilst waiting for the dinner to cook, on the bus, waiting in a queue or on your walk to work!)

So invest in yourself and see how much better you'll feel more often.

£20 if booked and paid for by 5 August (usual price £25).

Places limited to ensure everyone gets individual attention, guidance and advice.

Fun & Challenging Intermediate session

5 July 2019:  6.30m-8pm at Beechwood Club, Fishponds

Want to hone your yoga skills?
Want to learn more intermediate yoga poses and posture variations?
Want to challenge yourself?
Want to feel stronger and more confident?

Then join me for this fun and challenging session.

**LIMITED PLACES** to give you personal tuition and hands-on assistance to get the best from your experience.

Investment £12

Yoga & Sports Therapy for Runners Workshop

Sat 21 September 2019:  11.15am-1.15pm at Fishponds Beechwood Club, Fishponds

Do you run?
Want to improve your flexibility?
Want to get rid of tight muscles and aches?
Want to keep in good condition and injury free?
And improve your running performance?

You can as whether you run for fun, fitness, or are training for a particular race, event or other reason, you'll learn most effective yoga postures and other proven sports therapy techniques to help you get and keep fitter, get more flexible, create more running power and keep injury free. And you'll learn techniques to keep calm and relaxed for your running.

You will also be given practical tips to keep you in top shape. Including how to work with rollers, balls and other equipment to learn to effectively and quickly release tight muscles and keep stretched out and work your core into the bargain! (Please bring a roller if you have one)

And all for only £20 per person when booked and paid for by 21 August (otherwise the price is £25 so grab the early-bird whilst you can!) and spaces are limited, so book now to secure your place

2019 PAST EVENTS

Relaxing Yoga & Guided Mindfulness Evening by Candlelight

Fri 10 May 2019:  6.30m-8pm at Beechwood Club, Fishponds

Are you feeling busy, tired, stressed?
Stiff/tense muscles?
Want to feel stretched out, be calmer and more relaxed?

Well you can! Take part in a slow, peaceful yoga practice followed by deeply relaxing guided mindfulness in a safe, calming atmosphere to help you feel more released and calm bring blissful relaxation and more positivity into your life!

We live busy lives in a frantic world so this workshop is for anyone needing to make space and time for themselves, reconnect with their bodies and quieten their minds. You will experience relaxing, restorative and rejuvenating yoga postures, breathing techniques, some basic stress-relieving mindfulness meditations and yoga nidra (deep relaxation).

Suitable for all abilities.

*ONLY £10 *

Hips & Hamstrings Workshop

Sun 28 April 2019:  3.30m-5.30pm at Beechwood Club, Fishponds

This 2 hour workshop is specifically designed for these common problem areas which means that we will focus on effectively releasing and really stretching out the hips and hamstrings using yoga postures and special physical therapy techniques (from my knowledge as a Sports Therapist). You will learn how to will ease tension and stiffness bringing relief and openness to those areas (and also to the low back).

We will also strengthen to bring support and stability to the muscles to help keep you in good fitness and injury free. You will be given tips for home to help keep those areas free, strong and in good shape after the session.

Only £20 if booked and paid for by 1 March (usual price £25).

*LIMITED PLACES