01
Pregnancy / Pre-natal Yoga
These sessions are expertly designed for mum's-to-be whilst growing you beautiful unborn babies.
Improves Physical Comfort
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Relieves common pregnancy discomforts like back pain, sciatica, swollen legs, and tight hips.
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Strengthens key muscle groups (pelvic floor, hips, back, and core) to support your growing body (baby home).
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Improves posture and balance, which are affected by baby weight gain and a shifting centre of gravity.
Supports Mental & Emotional Well-being
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Reduces stress and anxiety through breathing exercises and mindfulness techniques.
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Improves sleep quality by promoting relaxation and reducing physical tension.
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Builds emotional resilience, helping you feel more confident and calmer throughout pregnancy.
Enhances Breathing & Relaxation Techniques
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Yoga teaches controlled breathing, which can be valuable during labour to manage pain and stay focused.
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Regular practice of deep breathing and meditation fosters calmness and better oxygen flow for you and baby.
Prepares the Body for Labor and Delivery
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Prenatal yoga increases flexibility and stamina, which can be helpful during labour.
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Pelvic opening postures and gentle movements can encourage optimal foetal positioning for birth.
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You learn how to connect with your body more, aiding in a more intuitive birthing process.
Encourages Bonding with Baby
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Prenatal yoga encourages you to slow down and connect with your baby through mindful movement and stillness.
Builds a Supportive Community
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Classes offer a chance for you to meet other expectant mothers, share experiences, and build a real support network with other pregnant mums.
What should I bring with me?
A large exercise ball for sitting on and doing sitting asana
A blanket to cover yourself for relaxation
A yoga mat for practicing standing and supine asana on
Participant Testimonials
“I've learnt lots. Lots of breathing techniques to use during labour... Great to learn stretches and breathing techniques and opportunity to meet other moms”
“I have become more flexible. Breathing techniques have helped. I suffer from PTSD and extreme anxiety, but the sessions have given me a sense of regaining control again.”
“I have improved in how to walk without affecting my back. I know how to sleep well in left lateral.”
“The relaxation in the session has really helped me to decompress from the stresses of work. I am going to try the techniques with this birth as I wasn't equipped with my first.”
“Great course and welcoming place for expectant mums to connect and let go of the outside world for an hour. Focus on oneself and baby. Sally is a fantastic teacher and creates positive, welcoming and empowering vibes!”
“It had been great to stretch and keep moving, felt active till the end. I have always been quite flexible so these sessions have helped me to maintain my flexibility even in the last few weeks. I have used the breathing and stretching techniques to help relieve moments where I have felt discomfort. I have felt more familiar with how my body responds to the changes.”
“The abundance of information Sally has given during her classes has also helped to ease my mind. In particular how to be calm in myself and techniques on how to get to that point.”
“Definitely helped with movements to help with aches and pains. Especially pelvic pain and lower back stiffness. Nice to have something in person with other expectant mothers.”
“Through these sessions I have been given the opportunity to meet and connect with other mothers.”
“I started the course with intense pains in my hips, which has since reduced to manageable or no pain at all. During the classes I was shown moves and items that can help to ease and strengthen the muscles. We were also taken through changes to sleeping, standing, sitting positions which has also helped immensely. I have continued to use the movements shown in the classes at home, which has noticeably improved my mobility. Being able to see and speak to other pregnant woman throughout this process has eased my worries as a first-time mum”
“I enjoyed talking with other ladies on the course.” I struggled to connect with my baby, as it is my second pregnancy and I’m busy with my other child. Doing this course allowed me to have time dedicated to this pregnancy and to my baby.
“Less anxiety about giving birth and the breath work has helped to relieve stress in day to day.”
“I was expecting to do yoga but the added info all about pregnancy and birth was unexpected and what I found most valuable.”
“I learnt quite a few things I didn’t know.”
“I wanted to say a big thank you for running these sessions. I have thoroughly enjoyed coming to them every week and wish there was more. Thank you very much.”
“I felt out of control during my first birth and definitely feel the information I have learnt to be valuable, and it has given me a boost of confidence going into it again.”
From our NHS partnership with George Eliot Maternity Department.
Post pre-natal session evaluation responses.
100% of attendees strongly agreed or agreed that their knowledge and confidence in exercising during pregnancy have increased.
100% participants strongly agreed or agreed that the course met their expectations.
100% of mums strongly agreed or agreed they would recommend gentle beginnings to other expectant mothers.
82% women agreed that the course provided them with the opportunity to meet and connect with other mothers.
100% of women agreed or strongly agreed that they were satisfied with the structure and content of the course.
02
Mum & Baby Yoga
Mum and Baby Yoga (also known as postnatal yoga) is a gentle, nurturing practice designed for new mothers and their babies—from around 6 weeks postpartum (after mum is medically cleared) up to crawling age of baby.
Physical Recovery Post-Birth
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Strengthens the pelvic floor, abdominal muscles, and lower back, which are often need a little more attention after pregnancy and childbirth.
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Gently helps the body regain tone and alignment without overexertion.
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Improves posture—especially important for mums who are nursing or carrying their baby often.
Emotional Well-being
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Reduces stress, anxiety, and symptoms of postnatal depression through mindful breathing, gentle movement, and relaxation techniques.
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Encourages self-care and connection to with your changing body.
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Helps rebuild a sense of identity and confidence in your postpartum journey.
Bonding Time with Baby
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Yoga becomes a special interactive time between mother and baby, promoting attachment and bonding through touch, eye contact, and movement.
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Helps mums understand their baby’s cues better and connect on a deeper emotional level.
Community and Support
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Provides a safe, welcoming space to connect with other new mums, share experiences, and feel supported.
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Reduces feelings of isolation that can be common in early motherhood.
Lots of babies are asleep through practice giving mum some time to focus on her. If babies are awake they join in and benefit through...
Physical and Sensory Stimulation
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Gentle stretches and movements support healthy motor development and body awareness.
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Encourages coordination and balance through guided activities.
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Stimulates the nervous system and circulation, supporting overall development.
Emotional and Cognitive Development
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Enhances a baby’s sense of security and trust through skin-to-skin contact and soothing voice/sound.
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Supports brain development through sensory experiences like touch, movement, and interaction.
Better Sleep and Digestion
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Gentle massage and movement can help relieve colic, gas, and constipation.
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Many babies sleep more soundly after class due to the combination of movement and relaxation.
What should I bring with me?
Everything you need to change, feed baby, and a couple of favourite toys too.
03
Kirtan (Sound Circle)
Kirtan is a sounding practice that brings about deep peace. Sound is one of the manifest universe balms.
Kirtan is a form of devotional singing or chanting that originates from the Bhakti Yoga tradition in India, rooted in the Vedic tradition. It involves repetitive call-and-response chanting of mantras, names of deities, or higher vibrational phrases, usually accompanied by instruments like the harmonium, tabla, or mridangam. It's most commonly sung in Sanskrit, you'll also hear it in other languages, English too. The word "kirtan" comes from a Sanskrit root meaning "to call, recite, praise, or glorify,"
Kirtan is participatory—everyone is encouraged to join in making sounds, clap, and sometimes even movement and dancing. It is not by no means about musical perfection, and more about connecting with something deeper within and without. creating a dynamic and engaging in the moment experience.
Benefits of Kirtan
Spiritual & Emotional Benefits
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Heart-opening: Many people report feeling profound love, peace, and joy during kirtan. It can also make you cry by moving emotions, releasing blockages within the body and energy pathways.
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Stress reduction: The repetition and rhythm help calm the mind and reduce anxiety.
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Connection: Creates a sense of unity, shared experience with others, a community with something greater than oneself (Creation, the Universe, mother Earth, inner self—however one defines it).
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Emotional release: Can help release blockages, suppressed emotions in a safe, supportive way.
Mental Benefits
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Improved focus and mindfulness: The meditative nature of chanting helps still the fluctuations of mind. (vrittis)
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Mental clarity: Regular practice may help reduce mental chatter and promote inner clarity. It supports us to reach dharana, an ability to bring about one pointed focus at will.
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Balancing of the right and left hemispheres of the brain
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The mind wants to come into the present moment and experiences a deeper dimension of our lives
Physical Benefits
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Slows heart rate & lowers blood pressure: The deep breathing and relaxation associated with kirtan can have positive physiological effects.
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Better sleep: Many find that practicing kirtan in the evening before bed improves sleep quality.
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Calms the nervous system: one of the most effective ways to stimulate the vagus nerve. the vagus nerve is fascinating—it’s like the secret VIP of our nervous system.
What is the Vagus Nerve?
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It's the 10th cranial nerve (out of 12) and the longest cranial nerve in the body.
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The word "vagus" means "wandering" in Latin, and that's fitting—it wanders from the brainstem all the way down to the abdomen.
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It is a key part of the parasympathetic nervous system, often called the “rest and digest” system (the opposite of “fight or flight”).
The vagus nerve runs from your brainstem, down through your neck, past your heart, lungs, digestive tract, and even reaches into your liver, pancreas, and intestines. Along the way, it branches out to influence:
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Throat & vocal cords
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Heart rate
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Breathing
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Digestion (stomach, intestines)
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Liver function
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Immune response
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Facial muscles (indirectly through its links (companionship) with other cranial nerves)
Current Known Physical Functions of the Vagus Nerve
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Slows heart rate
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Stimulates digestion (stomach acid production, gut motility)
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Regulates respiratory rate
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Helps with swallowing, speech, and even gag reflex (what we ingest, regurgitate, and what we get rid of)
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Sends feedback from the gut to the brain
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Supports immune system regulation
Mental & Emotional Influence
The vagus nerve plays a huge role in your emotional state, your stress response, and even your mental clarity.
Brain-Gut Connection
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The vagus nerve is the main highway of the gut-brain axis.conveying signals from the gut to the brain (not just the other way around).
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Around 80-90% of the nerve fibres are afferent—meaning they send info from the body to the brain, especially from the gut microbiome.
Stress & Anxiety
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When the vagus nerve is activated (good vagal tone), which we work through sounding practices it:
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Reduces cortisol (stress hormone)
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Promotes feelings of calm & safety
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Improves emotional regulation
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Helps shift out of "fight or flight" into "rest digest and repair"
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Emotional Resilience
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Better vagal tone = better mood regulation, social connection, focus,and empathy
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Low vagal tone is linked to depression, anxiety, chronic inflammation, IBS, heart issues, and even autoimmune conditions
Stimulating & boosting vagal tone can support both body and mind:
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Deep, slow breathing (especially exhaling longer than you inhale)
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Cold exposure (like cold showers or splashing cold water on your face)
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Singing, humming, chanting (activates vagus via vocal cords)
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Meditation and mindfulness
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Yoga, especially restorative styles
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Laughter and social connection
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Gut health - Fiber-rich foods support the gut-brain axis.
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Avoid overstimulation (too much caffeine, screen time, multitasking).
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Grounding (walking barefoot on earth) can help re-regulate.
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Gargling or using your vocal chords more often
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Massage (especially neck and upper back, or even the ear area)
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Prayer or mantra repetition
What should I bring with me?
Something to sit on if you wish to sit on the floor e.g. cushion, bolster, yoga blocks etc. (the floor is carpeted)
04
Sound Bath
A sound bath is a practice which helps for deep awakened rest and restoration
sound baths are a deeply restorative and meditative experience that use sound vibrations (from instruments like singing bowls, gongs, chimes, or tuning forks) to promote relaxation, healing, and balance in the body and mind. 🕉️
Here are the key benefits of sound baths, grouped into categories:
Physical Benefits
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Deep Relaxation – The soothing tones activate the body’s relaxation response, helping to lower heart rate and blood pressure.
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Reduces Muscle Tension – Vibrations can help release tightness and promote a feeling of physical ease.
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Improves Sleep Quality – Many people experience deeper, more restful sleep after a session.
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Supports Nervous System Regulation – Sound frequencies encourage a shift from “fight or flight” (sympathetic) to “rest and digest” (parasympathetic) mode.
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Balances Brainwaves – The tones can help entrain brainwaves into slower states (alpha, theta, delta), associated with meditation, creativity, and healing.
Mental & Emotional Benefits
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Reduces Stress and Anxiety – Calming sounds help quiet the mind and reduce mental chatter.
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Enhances Mental Clarity and Focus – As the mind settles, thoughts become clearer and more organized.
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Encourages Emotional Release – Gentle vibration and resonance can bring up and dissolve held emotions.
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Supports Mindfulness – Anchors attention in the present moment through deep listening and awareness.
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Elevates Mood – The sense of harmony and resonance can evoke feelings of peace, joy, and gratitude.
Spiritual & Energetic Benefits
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Promotes Inner Harmony and Balance – The vibrational frequencies are believed to realign energy centers (chakras) and subtle body systems.
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Enhances Meditation and Intuition – Deep states of stillness can open intuitive insight and inner connection.
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Encourages a Sense of Unity and Oneness – Many report feeling more connected with themselves, others, or the greater whole.
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Facilitates Healing on Subtle Levels – The resonance can help shift blocked or stagnant energy, supporting emotional and energetic healing.
A sound bath offers a powerful, non-invasive way to bring your body and mind into harmony.
It’s often described as:
“A massage for the soul — no touch required.”
What should I bring with me?
A blanket to cover yourself for relaxation
A yoga mat for lying on
An eye pillow or eye bling to help you relax and block out the light
05
Drumming Circle
What is drumming circle?
A space where we can play together. Following each other and joining in. Listening to our instrument and allowing the sound out. This helps us get out of our own way and surrender to the beat, the vibration and align, tune within.
For the last 15 minutes or so we will do timed shamanic drumming together, you can be on rattles/shakers as well. Also, you don’t need to feel like you have to join in with the drumming all the time, if you do not want to you can just sit there and listen with your eyes closed and absorb the vibrations, whatever feels right for you to do.
It helps still the noise of the mind and bring about deep peace within but like with all of my yoga and health and wellbeing offerings it really cannot be explained by words. It is an experience.
We will be sitting on chairs for our practice. I ask that you please remove shoes and leave them under the table outside the room. So, if you want to wear some nice woolly socks please do.
What should I bring?
A drum and/or a rattle if you have one. As playing our instruments enables us to form a deeper connection to it the more you play. (though I do bring a couple or personal drums/rattle that folks are welcome to try, so don’t worry if you forget yours or haven’t found one yet!). Please wear comfortable clothes you can feel unrestricted in and layer up, so you can add or remove as your temperature may fluctuate through the practice. Suggest you may wish to bring an eye blind so you can rest your eyes in the shamanic drumming at the end if you wish. And a mat and blanket if you want to just lie down and absorb, rather than join in for this last section of the experience. That is completely up to you.
What should I bring with me?
Your drum or rattle if you have one
A drink / sealed container so you can have a drink when /if you need it.
06
Ecstatic Dance
Ecstatic dance is a deeply expressive and liberating movement practice that blends free-form dance, mindfulness, and music to connect body, mind, and spirit. It is not about choreography but about authentic self-expression and emotional release.
Key benefits of ecstatic dance:
Physical Benefits
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Improves Cardiovascular Health – Continuous, rhythmic movement raises the heart rate, improving endurance and circulation.
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Increases Flexibility and Coordination – Free movement activates a wide range of muscles and enhances body awareness.
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Builds Strength and Stamina – Dancing with intensity strengthens muscles and boosts overall vitality.
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Releases Physical Tension – Shaking, flowing, and expressive motions help discharge built-up tension in the body.
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Supports the Nervous System – Movement and breath synchronize to regulate stress hormones and promote relaxation.
Mental & Emotional Benefits
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Reduces Stress and Anxiety – The combination of music, movement, and mindfulness lowers cortisol and promotes calm.
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Encourages Emotional Release – Freely moving without judgment allows emotions like sadness, anger, or joy to surface and move through.
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Enhances Mindfulness and Presence – Dancing with full awareness brings you into the present moment.
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Boosts Creativity and Inspiration – The improvisational nature of ecstatic dance opens channels for self-expression and creative flow. It also is proven to increase BDNF which helps maintain and grown new brain cells
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Elevates Mood – Natural endorphins and dopamine released during movement bring a sense of joy and euphoria.
Spiritual & Community Benefits
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Fosters Deep Connection with Self – Encourages embodiment — feeling fully alive and present in your body.
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Cultivates a Sense of Freedom – Moving without choreography or judgment helps dissolve self-consciousness.
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Encourages Authentic Expression – You’re invited to move however your body feels, promoting self-acceptance.
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Builds Community & Belonging – Many ecstatic dance gatherings have a collective, supportive atmosphere without competition or performance.
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Facilitates Spiritual Awakening – The combination of music, movement, and mindful awareness can lead to meditative or transcendental experiences.
Ecstatic dance nourishes body, mind, and soul. It’s a moving meditation, a workout, and a spiritual practice all in one — accessible to anyone, regardless of age or ability.
What should I bring with me?
A drink / sealed container so you can have a drink when /if you need it.
07
Mat Based Hatha Yoga
Hatha yoga is one of the most traditional and widely practiced branches of yoga. It focuses on physical postures (asanas), breathing techniques (pranayama), and relaxation & meditation to balance body and mind.
Key benefits of Hatha yoga are:
Physical Benefits
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Improves Flexibility – Regular practice gently stretches muscles and joints, increasing overall range of motion.
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Builds Strength – Slowing down & holding poses tones muscles and strengthens the core, arms, and legs.
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Enhances Balance & Coordination – Many poses focus on stability and body awareness.
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Supports Joint Health – Gentle movements lubricate joints and may help manage stiffness or mild arthritis.
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Improves Posture – Strengthening the spine and core encourages proper vertical alignment.
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Boosts Circulation – Movement and breathwork enhance blood, lymph and energy flow, and more efficient oxygen and prana (life-force) delivery throughout the body.
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Aids Digestion – Twisting and compressive poses can stimulate internal organs and digestion.
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Gland Flushing - the asanas help flush our endocrine gland supporting for optimum health
Mental & Emotional Benefits
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Reduces Stress – Deep breathing and mindfulness calm the nervous system and lower cortisol levels.
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Promotes Relaxation – The slower pace and meditative nature of Hatha yoga ease tensions and anxiety.
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Improves Focus & Clarity – Concentration on breath and movement enhances mental clarity.
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Supports Emotional Balance – Regular practice fosters a sense of inner peace and stability.
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Improves Sleep – The relaxation response helps regulate sleep cycles and reduce insomnia.
Holistic & Lifestyle Benefits
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Encourages Mind-Body Connection – Cultivates awareness of how thoughts, emotions, and body sensations interrelate.
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Supports Overall Well-Being – Creates harmony between physical health, mental calmness, and spiritual growth.
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Accessible for All Levels – Hatha yoga is gentle and adaptable, making it ideal for beginners or those seeking a balanced practice.
What should I bring with me?
A blanket to cover yourself for relaxation
A yoga mat for lying on
An eye pillow or eye bling to help you relax and block out the light
08
Chair Yoga
Chair yoga is a wonderfully accessible form of yoga that adapts traditional poses to be done while sitting or using a chair for support. It is ideal for people with limited mobility, balance challenges, injuries, recovering from disease and illnesses, or anyone who spends long hours at a desk.
The key benefits of chair yoga are:
Physical Benefits
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Improves Flexibility – Gently stretches muscles and joints, increasing mobility in the neck, shoulders, hips, and spine.
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Enhances Strength – Builds muscle tone in the core, legs, and arms — essential for posture and daily movement.
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Boosts Circulation – Encourages blood flow and oxygen delivery throughout the body, reducing stiffness and fatigue.
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Improves Posture – Strengthens back and core muscles to counteract slouching and long sitting hours.
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Supports Joint Health – Gentle, low-impact movements help keep joints lubricated and reduce discomfort from arthritis.
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Aids Balance & Coordination – Practicing modified standing or seated poses enhances stability and reduces fall risk.
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Enhances Energy Levels – Light movement and mindful breathing stimulate the body and reduce sluggishness.
Mental & Emotional Benefits
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Reduces Stress & Anxiety – Focused breathing and mindful movement calm the nervous system.
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Boosts Mood – Gentle physical activity releases endorphins and promotes a sense of well-being.
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Improves Focus & Mental Clarity – Mindful awareness sharpens concentration — helpful for work or daily tasks.
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Promotes Relaxation – Encourages deep breathing, lowering heart rate and blood pressure.
Accessibility & Lifestyle Benefits
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Inclusive for All Ages & Abilities – Perfect for older adults, people with disabilities, or those recovering from injury.
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Convenient – Can be done at home, in the office, or even on an airplane — no special equipment required (apart from a seat!).
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Encourages Regular Movement – Helps break up long periods of sitting, improving physical and mental health.
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Supports Social Connection – Practiced in group settings (like community centers or workplaces), fostering a sense of community and belonging.
What should I bring with me?
A pair of non-slip socks for walking on the wooden floor.
09
Meditation
Meditation offers a wide range of benefits for mind, body, and our overall well-being. There is now extensive scientific research into its benefits for us. We can meditate in a variety of different way, in our sessions we utilise different techniques so you can find the right ways into meditation and all the benefits it bring for our individual preferences.
Mental and Emotional Benefits
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Reduces stress and anxiety – Meditation helps lower our stress hormones (cortisol& adrenaline levels), leading to a calmer mind.
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Improves focus and concentration – Regular meditation practice strengthens attention and cognitive control.
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Enhances emotional regulation – It helps us respond to emotions more calmly rather than reacting impulsively because of them.
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Promotes self-awareness – We become more aware of our thoughts and patterns, which can lead to personal growth.
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Boosts mood – Meditation increases the production of certain hormones (serotonin and endorphins), improving our overall happiness & wellbeing.
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Reduces symptoms of depression – Mindfulness-based meditations are effective in managing depression.
Physical Benefits
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Lowers blood pressure – Helping relax our blood vessels and improves our heart health.
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Improves sleep – Meditation calms our nervous system, leading to deeper, more restful sleep.
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Strengthens our immune system – Reduces inflammation in our tissues and supports overall immune function.
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Reduces pain perception – Mindfulness and focused breathing (pranayama) can transform how our brain perceives pain.
Holistic and Lifestyle Benefits
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Encourages mindfulness – We learn to live in the moment being more present and appreciative of everyday and our amazing life.
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Fosters compassion and empathy – Loving-kindness (metta) meditation enhances more positive feelings toward others.
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Increases resilience – Helps us bounce back more easily from life’s challenges.
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Facilitates Spiritual Awakening – Beginning to understand ourselves more can lead to meditative & transcendental experiences.
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Enhances creativity and problem-solving – A calm, uncluttered mind is more open to insights and realisations.
What should I bring with me?
Something to sit on if you wish to sit on the floor rather than the chair (supplied)
A blanket/wrap to put around you
A blindfold / eye blind to help quieten the mind
A sealed container for your drink
10
Online Practice
There are two ways to join us on line. On-demand or at the scheduled time. You can join a live class for any of the sessions that are on offer that week in the timetable on the the days and times they are offered. All you need is a space to practice, a device (preferable with a camera) that you can stay online for an hour and a half. We ask that you join 15-10 minutes in advance so we can settle you in and make sure your sound video is working before the planned start time. Please let us know which sessions you want to join and we will send you the joining instructions. On demand sessions you can have access to a recorded sessions each week, we will send you the link so they can be viewed in our private you tube space.
11
One to One Sessions
121 sessions are available to support your personal growth and development. We have two lines of 121 practice. Yoga based and shamanic healing. Please reach out and we tailor your 121 sessions to your needs, weather this is beginning your practice, expanding your practice, or a pure healing session.
12
Mentoring
Mentoring is available as you navigate your journey through the landscape your you life and all the cycles that we go through. How we change and transform and grow in our oneness.