21 Days of Asana

For a clearer, cleaner, stronger you

Delve into the practice and purpose of asana over 21 days, and four group sessions. Explore the full benefits of yoga as a tool to clear the body of physical and energetic blocks and build deep physical strength. Commit to practicing asana for 21 days to kickstart a clearer, stronger you.

Session 1: Bandhas & Binds, 3pm-5pm Sunday 28th July

Bandhas and binds both work to both clear energy blocks and congestion in the body, and develop a deeper, unseen level of strength in the practice. Adding both to certain poses can really extend one’s asana practice, opening up areas of the body in a new & deeper way.

We’ll each workshop poses that suit our own body’s – catering to where each student is at in their practice.

Session 2: Expanding in Backbends, 3pm-5pm Sunday 4th August

The corresponding form in any backbend is the reveal and openness created in the front of the body – in particular, the hips and the heart. By loosening the hips and freeing the heart/chest space in both floor-based and standing backbends, we’ll each find a new degree of expansion in our own bodies.

Session 3: Stability for Balances & Inversions, 3pm-5pm Sunday 11th August

Finding a marriage of steadiness and ease (sthira and sukha) is key to any balance or inversion. We’ll find lightness by activating the breath; root strength by engaging bandhas; & free the mind of barriers it puts up – especially when it’s time to come upside down or balance.

We’ll each workshop poses that suit our own body’s – catering to where each student is at in their practice.

Session 4: Deep Yin, 3pm-5pm Sunday 18th August

Reawaken and restore the body with a deep Yin class. Yin is a deeply nourishing, although sometimes challenging practice – holding poses for extended periods we work into the body’s fascia and along the energetic meridian lines to clear out any remaining stagnation and blockages.

21 days of Asana will require your preparedness to commit to asana for 21 days (rest days are included to allow the body to recover). You will:

* attend the four Sunday group sessions

* practice as and when it suits your schedule

* receive home practice videos to use on days you can’t make it into the studio for a group class

* receive Return to Wholefoods Guide

* optional discounted private class/es available, reduced for participants from $100 to $75 per hour session

Commences Sunday 28th July, ends Sunday 18th August. Group sessions held 3pm-5pm Sundays 28th July, 4th, 11th, 18th August 2019

21 Days of Meditation

Pranayam and meditation

Delve into the practice and purpose of meditation over 21 days, and four group sessions. Explore its full benefits as a tool not just to calm a busy mind, but to create a more conscious way of living. Learn breathing techniques that prepare the nervous system and mind for effective meditation.

At the completion of this course you will have learnt the tools needed to integrate meditation into your life and cultivated a regular personal practice that you can confidently continue on your own.

This course will require your preparedness to commit to meditation for 21 days. Your attendance at each of the four group sessions is vital and the course builds upon the practices of the previous week. You will be expected to complete daily practice set as homework.

10:45am-12noon Sundays 1st, 8th, 15th 22nd September 2019

$190 | $165 Yogala Members

Postnatal Restore & Strengthen

Restore the post-birth body & mind

For all Mums, at any stage post baby. With an Exhale Physiotherapy assessment this 4-week course will focus on deep core and pelvic floor health. Using yoga we’ll work on key areas of recovery including abdominal and pelvic floor strength, releasing fascia and targeting prime areas of physical tension, and simple, effective breathing practices to release mental tension. Respecting the changed post birth body, you’ll re-find strength and have a bunch of practices you can continue to perform on your own.

In your 45min Exhale Physiotherapy appointment, women’s health physio Ruth Schubert will perform a detailed assessment of your abdominal wall muscles, checking for abdominal separation as well as correct activation strategies to improve your core strength. Education and assessment of pelvic floor function is undertaken to ensure you can connect to these muscles and rehabilitate them following pregnancy and birth. We’ll also then be able to cater to any specific needs in our 4-week course.

To ensure we get a targeted, focused hour each week effectively working on your recovery, this is a Mums only course (bub free).

8-9am Saturdays 19th & 26th Oct, 2nd & 9th Nov 2019

$260 (including your $110 pre-assessment on which health care refunds are available. You’ll be issued with a receipt to claim directly via your health fund)

Once you’ve enrolled, you’ll receive contact details to book directly with Exhale Physiotherapy for your 45min consultation – available at Alana Healthcare for Women, Randwick each Monday, Wednesday, Friday; and Yogala, Maroubra each Thursday. 

Deep Rest for Pregnancy

Tap into the transformative potential of yoga in pregnancy

Using poses to both restore and revitalise the expecting Mum, our 2-hour masterclass will empower you for both birth and mothering. Through slow and gentle work we’ll tap into the body’s natural tendency in pregnancy for greater fluidity and openness. Using meditation and visualisation to more deeply relax and energise, we’ll harmonise mind with body.

In a deeper state of rest, access your instinctive intelligence unique to pregnancy.

3pm-5pm, Sunday 25th August 2019

$55 | $45 Yogala Members


Restoration & deep rest

Restore the body’s systems with restorative and gentle poses, then tap into a state of deep relaxation through the practice of Yoga Nidra.

We’ll slow down and open the body with 60 minutes of passive, supported stretches and restorative holds. Then access a state of deep rest with 30 minutes of Yoga Nidra and Savasana.

6:30pm-8pm, Friday 18th October 2019

$25 early bird til 27th Sept + Yogala Members | $35 thereafter

Roll & Release

Myofascial release for restricted muscles, fascia & the nervous system

Experience the benefits of myofascial release for restricted muscles, fascia and the nervous system.

Fasica is a connective tissue that connects every muscle, bone, nerve, blood vessel, and internal organs. In the normal healthy state the fascia is relaxed and soft. It has the ability to stretch and move without restriction. When you experience physical trauma or inflammation the fascia loses its pliability. It can become tight, restricted and a source of tension throughout the rest of the body.

Using Franklin Balls and other small equipment, Paola will lead you through a range of releases to break down tight tissue. Some of the many benefits include: increased circulation and blood flow to the soft tissues, increased flexibility and range of movement, reduction in injury scar tissue, and pain relief.

You’ll feel like you’ve have a massage by the time you leave!

With over fifteen years experience as a dance, pilates and yoga professional, Paola brings an immense knowledge of the body to all her classes.

Limited places, advance booking recommended as these workshops do fully book.

3pm-5pm, Sunday 8th December 2019

$45 Yogala members early bird til 17th Nov + Yogala Members | $55

Yoga for Children (8-12 yr)

For growing minds & bodies

In engaging ways for younger but growing minds and bodies, we explore yoga poses and techniques to aid focus and energy levels; develop strength and flexibility; and tools to understand and manage emotions.

Classes consist of a physical yoga practice combining breath work with movement, and an exploration of mindfulness techniques.

Wednesdays 3:45pm-4:30pm

Term 3 2019 31st Jul to 18th Sept 2019

$150 per term |  $130 if a parent is a Yogala Member | $22 trial class

We accept Active Kids vouchers

Yoga for Teens (high schoolers)

Soothe the stresses of the teenage years

Yoga for Teens is a fun, accessible yoga practice to soothe the changes and stresses of the teenage years.

Yoga sequences and techniques will aid energy levels; improve flexibility; and provide tools to deal with anxiety and tension. Classes will consist of yoga sequences, partner work, mindfulness techniques and more.

Wednesdays 4:45pm-5:45pm

Term 3 2019 31st Jul to 18th Sept 2019

$150 per term |  $130 if a parent is a Yogala Member | $22 trial class

We accept Active Kids vouchers