Ana's classes focus on building full body awareness, strength and developing a more supple body. The class stems from continuous movement deeply connected with the breath making the practice a moving meditation.

Ana Dias Yoga

Here you can find classes with different styles, focuses and lengths. Guaranteed to find something for everyone's needs. 
You can find Dynamic Vinyasa flows, Gentle Flows (more indicated for beginners) and Yin Yoga classes (open to all).
Get the whole series and enjoy exploring all that is offered for a whole month!

Library of Classes

A dynamic vinyasa practice focused on opening the hips and building up to arm balance flying pigeon/eka pada galavasana

Vinyasa (Hips focus / Flying Pigeon)

A gentle vinyasa flow class focusing on stretching and strengthening the spine that is accessible to all levels of practice.

Gentle Flow for the spine

Dynamic practice focusing on the opening and strengthening of the hips moving through bird of paradise and koundinyasana/flying splits.

Vinyasa Flow (focus on hips)

Grounding Yin Yoga practice focusing on the lower body.

Yin yoga is a stilling practice that cultivates a deep sense of awareness through the release of mind and body stresses.

An antidote to urban life, Yin Yoga focuses on releasing the connective tissue of the body (tendons, ligaments and fascia). It is an introspective practice where poses are held for long periods, allowing the student to relax and release into stillness.

Yin Yoga for the lower body

A 70 minute fiery practice that focuses on the side body and twists and builds up to side crow (arm balance). 

Vinyasa (side body/twists focus)

In this series you'll find classes and workshops exploring the basics of the yoga practice. Great for beginners or anyone that wants to refine their asana practice. 
Through good foundations you will be able to nurture a strong and healthy practice!

Back to Basics

In this workshop we will be looking at Sun Salutations/Surya Namaskara (half salutations, Sun Salutation A and Sun Salutation B), breaking down each of the postures that compose these sequences.
 
If you are new to vinyasa yoga, this is a great place to start to get great understanding and a strong basis for your practice. If you have been practicing for a while, it is a great opportunity to dive deep and refine your physical practice.

Brush Up Your Vinyasa

Here you'll find classes/workshops exploring more advance postures and transitions

Advance your Asana

In this workshop we'll be breaking down arm balances such as crow, side crow, one legged crow, flying pigeon and flying splits.
 
We will be breaking them down in small building blocks so you can work at your own pace and level, helping you create the necessary strength, flexibility and stability to tackle these postures.

Arm Balance Workshop

Beth George Yoga

Beth George

These creative Vinyasa classes focus on linking breath and movement, a moving meditation. Lose yourself in the flow, quieten that mental chatter and energise the body. We take a journey towards a peak pose, working to open, stabilise and strengthen the body and realise what we are truly capable of.

60 Minute Dynamic Vinyasa Flows

Working with the idea that equilibrium is reached when forces of energy are equal and opposite. This phenomenon also applies to our physical body, our muscles work in antagonistic pairs that contract and relax to enable movement. We explore the different ways in which the spine can move, working to create space and improve mobility by applying forces to contract and strengthen one plane of the body whilst lengthening its opposing side.

Equal & Opposite - Spinal Mobility

How do you view challenge? In this flow we embrace challenge as a positive driver of change and growth. 

This is a great flow for creating space and building strength in the shoulder girdle and pelvis. This flow prepares the body to approach arm balances. The poses will be broken down into stages and as always progressions are optional. The true challenge is to overcome the mental chatter by tuning in and listening to your body.

Embracing challenge - Shoulder & Hip stability

This flow focuses on lengthening and strengthening the core, shoulders and flanks. Providing the foundational support for a spacious and healthy spine and good posture.

We can view our yoga practice as a journey for finding space. Start by carving our space in your busy schedule. Then create a physical space in the home to practice. Next embark on the physical asana practice, take up space in the room and create space in the physical body. Cultivate the breath to expand and create space internally. Finally, create space in the mind, a pause between stimulus and response. Awareness and control over the thought entering the mind and our reaction to it.

Making Space - Side body length & strength

In this 60 minute dynamic flow we will reconnect with the body. By listening and feeling our way into each posture we remove the need for visual validation. Create space & stability in the hips and the shoulders, key areas where we hold onto tension. If you have spent a lot of time sitting at a desk, this flow has your name on it!

Feeling Open - Open Hips & Open Shoulders

Find that flow state. Through the repetition of postures this ladder flow helps the mind to unwind. Through familiarity of the pattern the body begins to flow in a rhythm. By reducing new stimuli for the brain to process, we clear mental space and start to notice how the body feels in motion. Each round a pose drops from the beginning and a new posture is added to the end. Continual flow builds heat to aid mobility and prepare for backbends.

Flow State 60 - shoulder opening & backbends

Breathe Love is a conscious creative collective part of Emerald and Tiger, founded by Jasmin Harsono a gathering of a difference. Breathe Love is an open space for everyone - a place to come together, listen, heal, grow, engage, learn and participate. You will find energy, sound healing regular classes, self reiki and voice activation classes. Disclaimer - Jasmin Harsono (Emerald and Tiger) does not diagnose conditions nor prescribe or perform medical treatment, prescribe substances, nor interfere with the treatment of a licensed medical professional. Treatments and sessions do not take the place of medical care. It is recommended that you see a licensed physician or licensed health care professional for any physical or psychological ailment you may have.

Breathe Love

Jasmin Harsono, founder of Emerald and Tiger

Breathe Love all-access 30 day pass

30 days pass

Breathe Love all-access 7 day pass

7 days pass

February Within is the first experience from Retreat Within as seen in The Evening Standard. A 3-day virtual retreat to explore stillness, wisdom and magic. Cultivated under Februarys New Moon of 2021, the programme will guide you through the days - Introspection, Alchemy and Magic. You will experience a palette of tea ceremony, sound bathing, botanical health and more all from the comforts of your home. All you will need is a quiet and comfortable space, no matter how small, to take this journey within.   February Within is brought to you by Jasmin Harsono of Emerald x Tiger and Natasha Anderson of Higher Self. At the heart of the retreat, Jasmin and Natasha seek to create space and clarity for those joining. February Within is a chance to rebalance wellbeing as we acknowledge our interior life under the energies of the New Moon.  A portion of ticket profits will go to Centre point, a charity that aims to end youth homelessness in the UK. www.retreatwithin.co

February Within

Retreat Within

FEBRUARY WITHIN RETREAT New Moon weekend of 11th-13th February 2021, the programme will guide guests through the days- Introspection, Alchemy and Magic.

February Within is a chance to rebalance wellbeing as we acknowledge our interior life under the energies of the New Moon. Guests will experience a palette of tea ceremony, sound bathing, botanical health and more from hosts guiding these offerings around the globe, all from the comforts of home.

February Within is brought to you by Retreat Within, a project founded by Jasmin Harsono of Emerald and Tiger and Natasha Anderson of Higher Self. At the heart of the retreat, Jasmin and Natasha seek to create space and clarity for those joining.

A portion of profits will go to Centrepoint, a charity that aims to end youth homelessness in the UK.

Join Estelle for a Crystal/ Angelic Meditation to align with the New Moon, as we harness the magic to manifest our futures. The New Moon offers us an opportunity to release everything that we have learnt no longer serves us. This phase is about sowing the seeds for what lies ahead. Jasmin Harsono will end the session and close the retreat by guiding you through a deep and healing sound session bringing you into a place of stillness to embody all that you have received over the course of the weekend. Relax into a sound bath with elevated sonic sounds and intuitive soulful vocals whilst accessing a state of deep relaxation, calm and connection.

Estelle has been supporting others to find more love, and connection in their lives for over 20 years. A fourth generation psychic, meditator since the age of 6 years old and having learnt TM (Transcendental Meditation), Estelle’s journey of the Soul has been an integral part of her life since the start. She is committed to helping others heal, express truth and embrace and embody their true joy and potential using the Angels and her Spirit Guides.

Crystal & Soundbath Meditation with Estelle Bingham

For centuries, Ayurvedic practices have been used to create balance and peace within the body and mind. Ayurvedic health coach Carina will discuss the benefits of this holistic and ancient system, giving tips along the way for accessible ways of incorporating Ayurveda into contemporary life.

The most beautiful path we can ever explore is the one inward, coming home to our authentic selves and discovering who we really are. 

Founder of CiCis Ayurveda, Carina is an Ayurvedic Health Coach and Energy Healer, who aims to restore the balance of the mind, body and spirit through Ayurveda. Carina specialises in mental, emotional, and spiritual health and uses practical tools to guide others to heal naturally.

Ayurvedic living with Carina Talla

Herbalist Natasha will be discussing how we can incorporate nature into our self care regimes this Winter. With more of us living in small or busy spaces during global lockdowns, this conversation aims to focus on bringing the outdoors inside and how we can make the most of what we can bring home from our local neighbourhood parks. She will be discussing foraging in park spaces and how we can use these gifts of nature in our beauty and kitchen spaces to support our wellbeing.

Natasha is a medical herbalist passionate about women’s empowerment through education and embodiment. She founded Forage Botanicals after having suffered for years with severe period pain that was not linked to illness. After her pain was ignored by medical professionals, Natasha embarked on a huge journey to find what worked for her whilst taking a degree in herbalism. Natasha now offers products and courses to bring those answers to others with similar problems.

Herbalism + Self Care for Winter  Natasha Richardson

A ceremonial exploration of ancient rituals and soul nourishing practices that can be used to find peace, warmth and relaxation during the cold, dark months of winter. Guided by wellbeing practitioner Rebecca Moore, the session will include an aura cleansing practice, fiery breathwork, and a guided heart warming meditation.

Rebecca Moore

Rebecca is certified in yoga, mindfulness, reiki and spiritual mentorship who aims to unearth love and inspire unfoldment. With a background in entrepreneurship, mentorship and coaching, her practice incorporates mindfulness, meditation and reiki – fusing western and ancient techniques, grounded in love, presence and connection. Rebecca creates soulful spaces for individuals and groups to share openly, explore curiously and transform deeply.

Winter Ceremony with Rebecca Moore

A moment for self care, self love and nurturing this Winter. Beginning with a short breathing exercise to relax the body, practitioner Naomi McLean will guide a self-massage of the head and face to release any tension. The session will flow into a sound bath with Tibetan and Crystal singing bowls, Crystal bell and Koshi chimes, where all you need to do is lie down and relax, allowing the frequencies to soothe the body for wellbeing, peace and auric radiance.

Naomi is a Meditation Teacher and practitioner of Reiki, Seichem, Sound Energy, Sound Energy Therapy and Vibroacoustic Massage. Through creating safe and relaxed spaces, Naomi’s personal journey of self discovery and experiences of anxiety lead her to help others in nurturing their own capacity for self-love and self-empowerment.

Self-massage and Sound Healing with Naomi McLean

Tarot: New Moon Collective Reading
Thursday 11th February, 20:00 GMT

What does 2021 have in store for you and what is coming up for you in the cosmos right now? Intuitive David will provide cosmic insights with a collective Tarot reading for the year ahead.

David is a psychic-medium, astrologer, yoga teacher, artist, and alchemist. For over ten years, he worked as a sales leader and educator for major beauty companies. In an industry that awakens so many insecurities, he realised early on that he loved helping others facilitate their own transformations. David’s path as healer began when he started holding space for others, but his path as an alchemist began when he started holding space for himself.

New Moon Collective Reading with David Petrusich

Conversation: Winter Growing Tips
Thursday 11th February, 14:00 GMT

Join food expert Xanthe, as we discuss growing tips and recipes to stay nourished for this colder month. Whether you have a garden, balcony or small window space, this talk aims to guide both beginners and keen gardeners during late Winter. The talk will also cover what seasonal veg is available at this time, and some simple recipes to make with it.

Xanthe Gladstone

Xanthe is a chef, organic grower and baker based in North Wales. She is hugely passionate about strengthening society’s relationships with food provenance and bringing awareness to the negative impacts of industrialised farming and the positive impacts of small scale, regenerative and organic farming. She strives to make this accessible through delicious, simple recipes, sustainability tips, and growing guides. Xanthe also hopes to show the wonders of eating seasonally and locally, and wants everyone to get excited about all kinds of different vegetables in the same way that she does.

We apologise Xanthe had some technical issues during the filming.

Winter Growing Tips with Xanthe Gladstone

Ritual: Winter Tea Ceremony

Thursday 11th February, 10:30 GMT

Tea expert Lera will lead a tea ceremony, inviting us to slow down and connect to something eternal within us that is constantly seeking our attention. Something, that, when connected to, can be an incredible source of power, vitality, inspiration and love. Tea ceremony is a beautiful invitation to slow down and go within during the Winter months- a time to press pause in order to recharge, ready for what lies ahead.

Lera Zujeva (With T Lovers)

Lera has been a devoted Student of the Leaf for many years. For centuries, Tea in the form of Chadao Practice has been used by Daoist Sages and Buddhist Monks for alchemy and transformation. Lera holds sacred spaces with the Medicine of Tea in Chadao tradition of Global Tea Hut, facilitating journeys from the head to the heart, to the intimacy of life itself. Tea as a sacred plant medicine creates this space for us to drop into the heart and just be.

Winter Tea Ceremony with Lera Zujeva

Experience: Welcome Meditation with Mira Manek
Thursday 11th February, 09:30 GMT
The welcome to the February Within experience will be lead by Mira, who will talk on introspection, the use of rituals and a short breathwork session. This guided practice aims to ground; setting both mind and body up for the days ahead.

Mira Manek
Mira is the author of bestselling cookbook Saffron Soul and Prajna Ayurvedic Rituals for Happiness. Mira also founded the chai brand Chai by Mira and is an Integrated Health Practitioner, combining her own heritage of Ayurveda with modern day nutrition and supplements. Mira has also studied breathwork and pranayama.

Welcome with Mira Manek

Mikyogini

Michela Pistis

Ciao! Queste sono lezioni di yoga insegnate in italiano ad eccezione delle pose. Buona pratica! Michela x

Yoga in italiano

La lezione inizia con un riscaldamento per la schiena e a seguire il saluto al sole con integrazione delle pose del guerriero. La pratica si evolve con qualche esercizio di equilibrio e rinforzo muscolare per gambe e schiena e si conclude con un rilassamento finale. Il livello é per principianti o chi ha iniziato da poco il percorso con lo yoga. Buona pratica!

Una pratica per tutto il corpo

These are recordings from the live classes.
Each class focuses on building strength and balance. Please note that these videos are not edited. There will be moments when I pause or I give 1-2-1 encouragements and tips. I like to think that this helps to recreate that community feeling :) 
These videos are a solution if you cannot attend my live classes but would still like to practice - or you took part to the class and liked it so much that you want to do it again!
Remember to practice safely. Enjoy your practice!

Live class recordings

This is the Wake up & Flow class from 27th January 2021. The class starts with meditation to set the space and intentions. Slow movements invite the body to wake up and the pace is increased. In this flow we work with twists and we finish off with bridge. This class is suitable to all levels. Enjoy the practice!

Wake up & Flow

In this class we will focus on hips and shoulders openers. A strap and block for some poses (reversed bird of paradise, half moon) might be useful. We will also action the glutes as we move from one side to the other one in skandasana, and finish it up with an inversion of your choice.
Enjoy your practice!

Reversed birds & skandasana

This is a recording of the yoga class of 23rd January 2021.
In this class we use a block to empower our practice. From core work, to twist and balancing poses, you will learn how a yoga block can uplift your yoga game. Have a good practice!

Block love Pt 1

In this practice we warm up the body with some sun salutations and then integrating warriors and trikonasana. The class also includes tripod headstand. This is an intermediate level class and not suggested for beginners. Enjoy your practice!

Legs power

In this live class we move from sun salutations to warrior I with eagle arms variation, chair pose and eagle. Warrior II, extended side angle, bow pose and navasana are part of this strong vinyasa flow. Poses are for all levels as options are provided but a previous experience with yoga will be helpful.

Balance with arms variations

Moving your body through fitness and wellness by asanas, functional movements and myofascial release.

Move You Better

Allan Ray Enriquez

his is a vinyasa flow that incorporates strength training exercises. The combination of yoga and sculpting gives you the best of both worlds: the calming, grounding mental effects of yoga (plus improved flexibility, balance and body alignment) in addition to the muscular benefits of strength training (increased metabolism, healthy bones, athletic performance, etc.) 

sculptwithsonja

sonjakm

Join Wellbeing Coach & Movement Specialist Sara Picken-Brown as you breath, sweat, move and heal your way through laughter and movement to find more joy and flow in life. Yoga, Meditation, Barre & Pilates classes for all levels.

Wellbeing with Sara Picken-Brown

Sara Picken-Brown

Hi. Welcome to 4min Focus with Sara, I'm Sara Picken-Brown. Wellbeing Coach, Health Advocate and former pro athlete.
Once a month I take 4min to chat to YOU about a topic that’s been coming up a lot in social media or with my coaching clients.
We up-pack the mind-baggage and look at ways to navigate the issues for a more informed and empowered outcome for you.. or hey.. someone you know.
So grab a coffee, get comfy and let's dive in.

4min Focus with Sara

Perfectionism may seem a helpful trait, but in truth, the negative impacts on mental health are profound. According to the World Health Organization, there is a world-wide upward trend of depression and anxiety disorders. There is growing evidence that the increase in psychological ill-health of young people may stem from the excessive standards that they hold for themselves and the harsh self-punishment they routinely engage in. Coupled with research demonstrating the destructive effects of perfectionism on mental health, perhaps it is time to look at how schools, universities, employers  and families can create a culture of success that supports mental health rather than destroys it.

The World Health Organization predicts that by 2030, depression will have become the single largest healthcare cost at $6 trillion globally. 

With statistics showing an increase of internet usage of up to 70% and 51% of that on social media sites coupled with the alarming trends of depression and suicide increasing by 98% in women under 25and men over 40. 

In a world where looking, living and loving 'perfect' is bombarding our children and young adults at an alarming rate via social media, where work cultures promote and demand 'more' from employees to an unsustainable level, is it any wonder suicide rates are on the rise? 
Awareness is the first step. 
How does perfectionism invade your world? 
Are you the perfectionist?

MUSIC:www.bensound.com
FILM& EDITING: www.chrisreynoldsdop.com

Be Better Than Perfect!

Sara Picken-Brown is a former pro-athlete, Wellbeing Coach and Health Advocate with over 20 years experience transforming clients mindset & lifestyles.  
Join her as she breaks down some of the most current health conversations being had on social media and with her Coaching clients. Let's break down the issues and look at workable strategies to help you or someone you know, navigate them. This '4min Focus with Sara' we look at 'Burnout'. During the pandemic and with more of us working from home, schooling children at home, trying to maintain a healthy balance and routine has created some real pressure and challenges for many people and families. Let's look at the signs and some simple ways of addressing the issues. 
~~~
Produced: Sara Picken-Brown (http://www.sarapickenrown.com)
Director of Photography & Editing: Chris Reynolds (http://www.chrisreynoldsdop.com)
Music: https://www.bensound.com
Live workshops, Coaching, Yoga, Pilates & Fitness Classes: https://kuula.tv/wellbeing-with-sara-picken-brown

Beat Burnout

Sometimes it just feels good to have a strength based practice. It feels empowering, to feel a little burn and to work on honing a skill. We feel nourished by the work and revitalised by focusing on a challenge.

This series is dedicated to the effort and endurance required for growth. Honing the physical body so that it has the stamina and ability to  navigate the spiritual adventure and giving space to be aware and observe what happens and our responses. 
Remain playful and explore with curiosity.
Namaste
~~

Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Series 1: Power Yoga with Sara

Time to move your body after sitting so long at your desk. Enjoy this hip, chest and back opening Power Yoga session. 50min to mobilise, breathe and release stress and tension.. 
Namaste
~~
Sara Picken-Brown is a  yoga fitness lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Thank you so much for watching and subscribing to our channel! 
Connect With Me!

Premium Programs- http://www.sarapickenbrown.com
Instagram http://www.instagram.com/figure_genie
Facebook:http://www.facebook.com/spickenbrown

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DISCLAIMER:
Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Sara Picken-Brown, Valetudo Group, nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.

Power Yoga With Sara | Get Up From Your Desk!

Learning how to be still, to really be still and let life happen – that stillness becomes a radiance, it is the seat of growth, healing, understanding the self and being more compassionate. As a teacher I often find my students navigating periods of great difficulty in coming to stillness in their body's, which has a reflective aspect to the activity within the mind. So in this 60min session, we slow our practice down, we bring more awareness to the 'how' we move as much as to the 'why we move'. To be aware of our need to fill space with movement, when doing nothing is just as important. Sometimes doing nothing is THE key. Enjoy your stillness and explore its depths of insight, awareness and creative output.
Namste
Sara
~~
Sara Picken-Brown is a  yoga fitness lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. 

Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Thank you so much for watching and subscribing to our channel! 
Connect With Me!

Premium Programs- http://www.sarapickenbrown.com
Instagram http://www.instagram.com/figure_genie
Facebook:http://www.facebook.com/spickenbrown
Sara wears: 'Fabletics by Kate Hudson UK-https://www.fabletics.co.uk/

Yoga with Sara | Connecting to Stillness

What comes up on the mat can tell us much about how we embrace, resist and generally navigate life. Let's look at how we process our self-belief, challenges and through awareness creation, grow through the process of exploration. 'Vashistasana' can be a real challenge and some days are better than others when it comes to this pose and how it presents in the body and mind. Enjoy the playful adventure.
Namaste

~~
Sara Picken-Brown is a  yoga fitness lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. 

Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Thank you so much for watching and subscribing to our channel! 
Connect With Me!

Premium Programs- http://www.sarapickenbrown.com
Instagram http://www.instagram.com/figure_genie
Facebook:http://www.facebook.com/spickenbrown

———————————————————————————————————————

DISCLAIMER:
Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Sara Picken-Brown, Valetudo Group, nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.

Build to 'Vashistasana' [side plank]

Welcome to the "Open heart, soul surrender, upper back relief" session.  Designed to be gentle on tired body’s and minds, enjoy this chance to reconnect, recharge and nourish your inner world.  
You are invited you to move with awareness, ask "how can I best nourish and heal from within today"?
In this session we focus on opening the heart space, releasing the tension in the upper back and torso. Play and have fun with this practice. 
Namaste.
Sara
~~

Sara Picken-Brown is a  yoga, fitness, lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. 
Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Thank you so much for watching and subscribing to our channel! 
Connect With Me!

Premium Programs- http://www.sarapickenbrown.com
Instagram http://www.instagram.com/figure_genie
Facebook:http://www.facebook.com/spickenbrown
Sara wears: 'Fabletics by Kate Hudson UK-https://www.fabletics.co.uk/

———————————————————————————————————————

DISCLAIMER:
Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Sara Picken-Brown, Valetudo Group, nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.

Yoga with Sara| Open Heart + Soul Surrender

This practice is dedicated to the effort and endurance required for growth. Honing the physical body so that it has the stamina and ability to  navigate the spiritual adventure and giving space to be aware and observe what happens and our responses. 
Remain playful and explore with curiosity.
Namaste
~~
Sara Picken-Brown is a  yoga fitness lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. 

Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Thank you so much for watching and subscribing to our channel! 
Connect With Me!

Premium Programs- http://www.sarapickenbrown.com
Instagram http://www.instagram.com/figure_genie
Facebook:http://www.facebook.com/spickenbrown
Sara wears: 'Fabletics by Kate Hudson UK-https://www.fabletics.co.uk/

Twist, Crow & Chair Strength Builder

Enjoy this 50min session focused on opening the upper back and hips to give a little more fluid access to the peak posture of  'Birds of Paradise' pose (“Svarga Dvidasana”). 
Take your time, practise and honour your body as you come to the mat. Never force anything and be consistent. Above all play and have fun with this practice. 
Namaste.
Sara
~~

Sara Picken-Brown is a  yoga fitness lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Thank you so much for watching and subscribing to our channel! 
Connect With Me!

Premium Programs- http://www.sarapickenbrown.com
Instagram http://www.instagram.com/figure_genie
Facebook:http://www.facebook.com/spickenbrown

———————————————————————————————————————

DISCLAIMER:
Please consult your doctor before starting any diet or exercise program. By using our videos, you understand and agree that neither Sara Picken-Brown, Valetudo Group, nor any persons associated with it have any liability to you for any injury or loss you may suffer in connection with any content we may post.

Build To Birds of Paradise | “Svarga Dvidasana”

During this 6 session series, we will begin to build the strength and endurance of body, mind and breath required for your evolving practice. What we learn on the mat is patience and to navigate discomfort and challenges with grace. I invite you to explore this series of sessions with care, explore playfully and remember if you ever begin to find your ego leading the way, stop.. gather your breath and begin again. 

Remain playful and explore with curiosity.
Namaste
~~

Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Series 2: Build Your Power Yoga Endurance

During this 45min session we ease into our strength building with a focus on core and balance. If you need a quick yoga rev-up then this session is just for your. 
Maintain breath focus and extend the breath to a 5 count hold if you feel you need to slow down or  3 breaths if you need to 'fire-up'.
Namaste

MUSIC:www.bensound.com

Building Your Power Yoga Practice (45min)

Yoga practices themed around the chakras and meditation on the qualities, principles and energy. Each Chakra has 2-4 sessions devoted to bringing conscious awareness to the energetic qualities of each  within your being.

Series 3: Unlocking Your Chakras | Energy Healing

CHAKRA: 3
LOCATION:  Solar Plexus- Between naval and base of sternum
SANSKRIT NAME:	Manipura
MEANING: Lustrous Gem
COLOUR: Yellow
SENSORY FUNCTION: Sight
ASSOCIATED BODY PARTS:	Digestive system, muscles
PHYSICAL DYSFUNCTION:	Stomach ulcers, fatigue, weight around stomach, allergies, 
diabetes
GLANDULAR CONNECTION: Pancreas, adrenals
MAIN ISSUES: Personal power, self will
LIFE LESSON:	 Self-esteem/self-confidence, the courage to take risks, to Be
GOALS: Purpose, effectiveness, endurance, self-respect
SOCIETAL ASSOCIATION: Uniqueness and individuality
ARCHTYPES:	Functional: spiritual warrior, dysfunctional: drudge
EMOTIONAL DISFUNCTION: Need to be in control, oversensitive to criticism, addictive personality, aggressiveness, low self esteem
Gently connect to this energy, explore the above through the practice and their meanings to you. 

Namste
Music: www.bensound.com

Unlocking Your Chakras | Chakra 3: Manipura

How do you engage with joy, passion and creativity? How do you Honour Others in life? Do you block the creative forces of the Universe or do you engage with them? Do you experience pain, fatigue or health challenges relating to your reproductive system, your bladder (your waters) or your sexual energy? All these are signs of energy stagnation in your Second Chakra. 
Bringing awareness and reflection on your relationship to 'Svadhisthana' can unlock this energy for greater joy and passion, less fear and resistance. 
Namaste

Unlocking Your Chakras| Svadhisthana, Session #2

Known in Sanskrit as 'Svadhistana', the second Chakra is located above the public bone and below the navel. It is the energetic centre that houses our emotional health, our creative and reproductive powers. When open and clear it expresses freely the child-like qualities of joy, creativity, curiosity and freedom. When blocked it shows up as inhibition, feeling disconnected from ourselves and others, stale/stuck-ness and lack of sexual desire or interest. When the archetype of the 'martyr' begins to show up, this is a sign of a blocked second Chakra. 
Governed by Goddess Aphrodite, the Beautiful Muse- the ability to express self-love and emotional harmony.

Visualise a ball of deep Orange and contemplate the following:
1) What are the biggest motivators in your life?
2) How does pleasure manifest in your life?
3) How is your relationship to your inner child right now?
4) How do you relate to your sexuality?
5) Do you feel free to express yourself openly?

As we move through our Chakras be kind to yourself, listen and observe closely and enjoy the discoveries.
Namaste.

Yoga to Unlock Your Chakras #1 Second Chakra

In this second session in the series, we stay working with the Root Chakra, 'muladhara'.
Some considerations to observe when working with the root chakra: 
SENSORY FUNCTION:​​​​Smell
ASSOCIATED BODY PARTS:​​​Bones, skeletal system
PHYSICAL DYSFUNCTION:​​​Osteoporosis, adrenal fatigue
GLANDULAR CONNECTION:​​​Adrenals
MAIN ISSUES:​​​​​Survival, physical needs
LIFE LESSON:​​​​​Standing up for oneself
GOALS:​​​​​Physical health and fitness, grounding, stability, security
SOCIETAL ASSOCIATION:​​​T ribal power, family identify
ARCHETYPES: ​​​​​Functional: Earth Mother | Dysfunctional: victim
EMOTIONAL DYSFUNCTIONS:​​ Mental lethargy, “spaciness”, unfocused mind, incapable of
stillness, difficulty achieving goals
COLOUR:​​​​​Red/black
ELEMENT:​​​​​Earth
Ways to unblock the root chakra: 
▪ Consistent exercise (like Yoga)  is very grounding, takes you from brain into body. 
▪ Eat more protein when feeling flighty or scattered in mental function or body.
▪ Use stimulating music with deep beats such as drums or music that makes your body move.

▪ Questions to consider:
- How do you recognise when you need grounding?  
- What do you do to ground yourself?
- What gives you stability and security?
- How does the issue of “belonging” sit with you?
- In what ways might you be a victim in your life?
- How could you improve financial security?
- Have you focused on abundance or lack today?
- What does the archetype of the Earth Mother mean to you?
- How effective are you at setting and achieving goals?  
- Are you able to put your thoughts into action?

Enjoy this journey Yogi's, Namaste. Sara

Yoga to Unlock Your Chakras #2 Root Chaka

Chakra (cakra in Sanskrit) means “wheel” and refers to energy points in your body. They are thought to be spinning disks of energy that should stay “open” and aligned, as they correspond to bundles of nerves, major organs, and areas of our energetic body that affect our emotional and physical well-being. Through the Yoga practice we can connect and focus our awareness on each Chakra as a form of mindfulness practice. 
Session 1 & 2 focus on the root chakra, or Muladhara. Located at the base of your spine. It provides you with a base or foundation for life, and it helps you feel grounded and able to withstand challenges. Your root chakra is responsible for your sense of security and stability.

Yoga to Unlock Your Chakras #1 Root Chaka

Pilates is a system of exercises designed to improve physical strength, flexibility, and posture, and enhance mental awareness. Sessions are conducted on a mat and may use a variety of exercise equipment; a small ball, elastic bands and 1kg weights. This system is used by dancers and athletes and refines core and hip control and flexibility. Build a strong, flexible & balanced mind and body.
 
Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Beginner Program | Mat Pilates

Welcome to your Dynamic Pilates program.  Each session is designed to be gentle on tired body’s and minds. A chance to reconnect, recharge and nourish your inner world.  
We invite you to move with this in your awareness, how can I best nourish and heal from within today. 
In this session we focus on building a stronger core, releasing the tension in the upper back and torso. 
Play and have fun with this practice. 
Namaste.
Sara
~~

Sara Picken-Brown is a  yoga fitness lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. 

Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Pilates with Sara|Build a Stronger Core

Enjoy this full body conditioning pilates mat workout, no need for equipment, however should you want to increase the intensity, then adding ankle weights and hand weights will certainly amp things up. Opening the body up from the closed and contracted state brought on by stress and poor posture can be a process, stretching the diaphram  and thoracic torso. This session focuses on this area and closes with a mindfulness exercise. 
I hope you enjoy and I look forward to sharing more each week. 
Namaste.
~~
Sara Picken-Brown is a  yoga fitness lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. 

Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

PILATES with SARA | Open the Body to Breath

Enjoy this full body conditioning pilates mat workout, no need for equipment, however should you want to increase the intensity, then adding ankle weights and hand weights will certainly amp things up. The focus is all about opening the body up from the closed and contracted 'office posture' state we all find ourselves in after too long seated in front of computers. We will also add a short but effective 'grounding exercise' that focuses on breath extension and overall awareness. A simple but effective tool for anyone feeling overwhelm, anxious or simply needing to recalibrate before a meeting, a social situation or when you need to take a moment for yourself.
I hope you enjoy and I look forward to sharing more each week. 
Namaste.
~~
Sara Picken-Brown is a  yoga fitness lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. 

Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

PILATES with SARA | Full Body Blast

Take your Conditioning to the next level with these weights based mat sessions. Pilates is a system of exercises designed to improve physical strength, flexibility, and posture, and enhance mental awareness. Sessions are conducted on a mat and may use a variety of exercise equipment; a small ball, elastic bands and 1kg weights. This system is used by dancers and athletes and refines core and hip control and flexibility. Build a strong, flexible & balanced mind and body.
 
Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Advanced Pilates Program | 'Pilates Edge'

When we sit for long periods our body becomes stiff, our spine rigid, our neck and posture become misaligned and our mind becomes dull. Take this  mobiliser session anytime you need. Move your spine, stretch your legs and breathe deeply. 
We advise to take small amounts and often, if finding a whole hour of time for your practice is difficult for you right now, do what you can and practice your self care in snippets. 
Namaste.
Sara
~~
Sara Picken-Brown is a  yoga fitness lifestyle Coach with over 20 years experience. A former pro ballet dancer, pro figure athlete and qualified Holistic Coach and Counsellor.  Movement is the gateway to healing, growth and balance for body, mind and spirit. 

Thankyou for watching and I hope you enjoy the variety of wellness content here for you to engage in Yoga, Nutrition,Pilates, Fitness, Conscious Living and Meditation!

Pilates with Sara | Healthy Hips + Stable Spine

Barre fitness is a hybrid workout class – combining ballet-inspired moves with elements of Pilates, dance, yoga and strength training. Most classes incorporate a ballet barre and use classic dance moves such as plies, alongside static stretches. Barre also focuses on high reps of small range movements. A low impact workout for the full body with a strong focus on core, legs, hips and back. Sessions use pilates ball and 1kg weights to increase intensity and target fat burning in the work zone. Enjoy these class rewind sessions: 
(1) Barre Burn - 45min intense conditioning class
(2) Barre Edge- 60min Full Body workout with weights
(3) Core Barre- 20min Abdominal & Back conditioning for pain management, posture & anxiety

REWIND Barre Class

Grab all your weights and your 'chair barre' and let's dive into the next 60min of this full body blaster barre workout. Dial up or down the intensity by using or ditching the weights.  We start with plies, and tendu's before heading to the floor for core and stretching. 
Enjoy.
Music: www.bensound.com

KUULA REWIND Barre Edge (60min) 4.2.21

This full body 45min blast will work legs, glutes, core and get you sweating. Grab a chair and lets get moving Barre Babes.

KUULA REWIND Barre Burn (45min) 19.1.21

Barre fitness is a hybrid workout class – combining ballet-inspired moves with elements of Pilates, dance, yoga and strength training. Most classes incorporate a ballet barre and use classic dance moves such as plies, alongside static stretches. Barre also focuses on high reps of small range movements. A low impact workout for the full body with a strong focus on core, legs, hips and back. Sessions use pilates ball and 1kg weights to increase intensity and target fat burning in the work zone.

Barre Burn (45min)

Did you attend a Pilates class and enjoy it? Maybe you want to revisit the session again, well you can with this library of  'Wellbeing with Sara' KUULA classes. Simply pick the date the session was held and enjoy on repeat.

REWIND Pilates Class

Enjoy a little more intensity, get some cardio output with this 'no-impact' (we don't jump about, its all very civilised here) conditioning  'Dynamic Pilates' session. 
We will use a band, dumbbells (1-2kg), so crank up your favourite tunes and let's get moving. 
Oh, btw, I don't plan any breaks in this session, we move constantly, but since you are in control, press stop & grab a water anytime you need. 
See you on the mat :)
Sara
MUSIC: www.bensound.com

KUULA REWIND | Dynamic Pilates (45min) | 16.2.21

Enjoy this hand and leg weight session focused on core conditioning and obliques (sides). Feel free you use or ditch the weights depending on your needs for the class. 
Enjoy

KUULA REWIND Mat Pilates with weights(45min) 3.2.21

The first session of a new month, enjoy this 45min upper body and core focused session. Grab your 1kg hand weights and lets start to bring a little more intensity into your conditioning program.

Music: https://www.bensound.com

KUULA REWIND Liberty Pilates (45min) 1.2.21

Enjoy this 45min session focused on upper body conditioning. Get ready to feel the burn.
 Music: https://www.bensound.com

KUULA REWIND Pilates with weights | 29.1.21

Enjoy this first Pilates session for the year, we REWIND the 45min body weight, beginners mat session for you.

Kuula REWIND | Pilates Beginner [8.1.21]

Did you attend a Yoga class and enjoy it? Maybe you want to revisit the session again, well you can with this library of  'Wellbeing with Sara' KUULA classes. Simply pick the date the session was held and enjoy on repeat.

REWIND Yoga Class

Enjoy this dive into a deeper practice experience, shifting your focus on simply hitting the postures, but taking your awareness to another level. 'Feel' your way through every aspect of the transitions movements and as you 'hold' explore how you can expand or retract into the postures to bring new perspectives. This is about finding the nectar, the sweetness, the multiple layers textures of yourself in the practice as well as the practice itself. 
Dive deep and enjoy.
Namaste

KUULA REWIND Power Yoga Flow (60min) 10.2.21

This practice is all about connecting with your emotional centres, feeling your way through your practice and paying attention to the subtleties that your observe.
Namaste, move mindfully and with care.

Kuula REWIND Yoga with Sara | 20.1.21

Enjoy this rewind yoga session recorded in London 13th January 2021. We had our biggest online student participation for this session, with gratitude and joy I share with you all. 
Namaste.

Kuula REWIND | Yoga with Sara [13.1.21]

'Lets Get Centred' after a low key Festive Season, after strange developments in the pandemic, after being plunged into another national lockdown and after more political shenanigans around the world (Trump "You're Fired!") .. Join Sara for this grounding, expanding and gentle Power Yoga practice. 
Namaste

Kuula REWIND Yoga with Sara | 7.01.21

With lockdown in London happening again in a matter of hours, it's time to go inward and give yourself a little reflection space. We begin with some grounding breath work today and move with mindful awareness through a gentle flow. Let us leave the power for another day and focus instead on staying grounded.

Kuula REWIND Yoga with Sara | 15.12.2020

The live session that kicked off my KUULA channel. Enjoy this all levels Yoga session from 10th Dec 2020.
Namaste

Kuula REWIND Yoga with Sara | 10.12.2020

If you like to stay active and understand that hip and spine mobility is essential to longevity, you love the mental health benefits of exercise but find that sitting on the floor or crossing your legs is a bit of a chore these days, well this series of 10-15min sessions is perfect for you.

Exercises for the Over 60's

If you find getting on the floor a challenge, find putting weight on knees and wrists impossible or perhaps you have limited space and need to mobilise your body and ease a stiff back and hips. Then this 30min releasing 'chair yoga' session is perfect for you. 
Remember to be kind to yourself, don't force any movement, breathe deeply throughout and I hope your enjoy. 
Namaste

Mobility For Seniors - Beginner Chair Yoga (30min)

Enjoy a vacation for the mind in these sessions. Start your day with clarity and focus, reset your energy when you need the space or close your day with reflection. However you choose to bring mindfulness & meditation into your daily routine, I invite you to be consistent, be patient and allow the experience to flow. 
Namaste

Meditation with Sara

As we move into the new year under the foreboding shadow of Covid, lockdowns and miserable weather, let's take a moment to take stock on what it all means to us. What fears, frustrations, needs and wants are coming up? Stephen Cope said  "I've come to see that the deepest source of misery in not wanting things to be the way they are. Not wanting myself to be the way I am, the way the world is, others to be the way they are.  I find that this war with reality is at the heart of the problem..the suffering" . It is also in the things we resist and desire to be different that we discover the most about ourselves. 
May you find peace in these chaotic times, Namaste.

11min Meditation with Sara | Accepting The Now

Forgiveness is one of the keys to healing and recovery.
Yogi Bhajan writes: All healing is based on a relationship. The fundamental relationship is to your Self and Soul. You are missing nothing. You are complete within yourself. Whatever you have asked for is given. But we learn fear (or to fear ourself). We learn that we are incomplete. We learn that we are flawed, bad, wrong, or ineffective. The fastest route to healing and to the experience of happiness is to forgive completely and limitlessly. Forgive, release, learn, love, and excel!
In this 15min guided meditation, you are invited to turn inward, connect with your inner being and release the resistance that binds you - to the people and situations that are not aligned to your truth, or expose your unhealed aspects. 
Explore, Be Free, Namaste

15min Meditation with Sara- Forgiveness

When time is short and you have been sitting for long periods its important to move and mobilise the spine and hips. This series of videos are a great way to break up your work day and add more movement into your routine in bite size chunks. Yoga and pilates activities for a pain free functional body.

10min Mobility Series

Loosen tight hips, tight backs and breath expansively. This Yoga session is designed to connect back in with the body, breathe and enliven tired minds, awaken creativity and ease pain. 
Like a shot of 'movement espresso', take a break and iron out, whenever you need.

10min Mobility Yoga | Get Up From Your Desk

Vinyasa, which in Sanskrit means to place with awareness, is also used to describe breath linked with movement. We will move through dynamic practices based on the Ashtanga & Rocket sequence with opportunities to be playful upside down with options available to all levels.

Vinyasa 75min

Prolong the weekend's feel good vibes! This 60 minute vinyasa flow will help to cultivate a calm and focussed mind, easing you into the week ahead. 

Generate a moving meditation by focusing on the breath as we move through this creative & fluid practice. Balancing moments of effort with moments of ease we will reconnect with the body taking guidance from how the postures feel rather than being directed by the thinking mind.

This will be an open level class appropriate for people who have a foundational understanding of Vinyasa Yoga and beyond.

Mindful Vinyasa Flow

Giving you the energy to flow into the second half of your week and sail towards the weekend! 

This dynamic vinyasa class will link breath and movement to help quieten the mind and awaken the body. Expect to be challenged to safely explore all the amazing things you are capable of.

Vinyasa 60 with Beth George

1 hour yin class to releasing the fascia and connective tissue through your body. This practice is perfect for increasing flexibility and let go of tension. Poses are held for 3/5 minutes and might be combined with myofascial release.
This practice compliments the yang (energetic) activity and is great to develop self compassion and find stillness.
This is an inclusive class and all levels are welcome.

Yin yoga

Start your weekend with a boost of energy with 1 hour Vinyasa Yoga. Expect to sweat and feel amazing after the class.
Some experience with yoga is recommended.

Vinyasa flow

Start your day with a boost of energy with 45 minutes Vinyasa Yoga. You will gently wake up the body with slow movements and then increasing the pace to have a full body workout - right before you start the day.
Expect to sweat and feel amazing after the class.

This is an open level class.

Wake up & flow

Flow gently with Vinyasa to start your mornings!

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