Mindful Sonder is the conscious awareness that we all have, and all are, living our own personal truths. Working the mind, body and spirit, I take a holistic approach to wellbeing, which manifests itself for me in three areas: Life Coaching, Nutrition and Yoga.

Mindful Sonder

Mariel Witmond-Bateman

Please sign up to receive daily emails at: https://mindfulsonder.lpages.co/30-day-challenge/

This past year has been challenging us to FEEL, because it is only through feeling (the good, the bad, and everything in between), and through connecting with ourselves, that we can return home to ourselves - to our truths, to our magnificence, to our wholeness. This 30 Day Challenge has been designed to help you on your journey back to yourself, through coaching, meditation, breathwork and movement.

30 Day Home to Wholeness Challenge

Values help us to create the kind of future we would like to experience and determine how we show up in life. “Values” as a word often gets thrown around, but many of us rarely stop to ask what this means to us and how it might impact our lives. This video is all about uncovering your values and creating a values statement to keep you accountable to the kind of person you want to be and life you want to be living!

Day 1 - Values

Wrist exercises help to keep the wrists flexible and strong, and help our range of motion while preventing stress injuries. Without the right mobility and strength our wrists become vulnerable and are often the first to become sore when starting our yoga journey. In this video, I will show you both how to strengthen and stretch this part of the body - with exercises that you can do before your yoga practice and after!

Day 2 - Wrist Exercises

Today's class is about our core, but not just the physical core - our inner core as well, representing our center of vitality; our power and passion. Our core is the location of manipura chakra and uddiyana bandha (abdominal lock), and represents the seat of power in the body! In this video, I  will take you through both the core's anatomical and metaphysical importance as I guide you through some of my favourite fiery core exercises - tapping into that fire from the inside out!

Day 3 - Core/Inner Fire

Knowing our purpose and having meaning in our lives also gives us a sense of place, which in turn gives us a sense of belonging - something I spent most of my life searching for. If you, like me, have struggled for years to know what you wanted to do with your life, I hope that this video will serve as a conversation starter that takes some of the stress out of a heavy theme!

Day 4 - Purpose

In this video, I will talk you through prana (life force) and help you better understand pranayama (breath) such as yoga's ujjayi breath. I will also share with you my favourite breathing technique for stressful situations - box breathing (please avoid the breath holds if you are pregnant!)!

Day 5 - Introduction to Breath, Ujjayi and Box Breat

Asking for help can be hard and sometimes leaning on support in our practice can be too. There is so much about our practice that mirrors our lives. We are hardwired to want to do things on our own. We tend to fear being seen as weak, needy or not enough on our own. Being able to ask for help, to lean on others, requires vulnerability - which is essential in human connection. It is recognising the strength in vulnerability and confidence needed in order to not associate help with something negative. In this video we use a wall for support to help improve our practice.

Day 6 - Wall Drills/ Leaning into Support

Time to sit back and relax as I guide you through a 10 minute meditation on truths we all need to spend more time acknowledging and accepting. Allow yourself to simply be, as you tune in to my words allowing anything that resonates to remain with your sub conscience.

Day 7 - I Know This Much Is True Meditation

Before we go into practices for setting up our goals for success, we need to spend a bit of time looking deeper into what our goals really are. Keeping in mind that there are varying degrees of goals - from type and long term ones to daily ones - we will start by defining our goals and then going deeper into how we achieve them!

Day 8 - Goals

Do you struggle with back discomfort? The truth is that most of us do, and we do so for lack of a better understanding of our anatomy and the impacts of our sedentary lifestyles. This video will talk you through a basic understanding of the anatomy of the back, with some exercises to help you strengthen and stretch your back chain.

Day 9 - Back Health

In this video I talk you through alternate nostril breathing, called Nadi Sodhana, as we strive to find balance in our breath and mind-body. This is a powerful technique you can use to settle your mind, and emotions. We regulate the flow of air through our nasal passages and in so doing find harmony between our masculine and feminine energies. When we bring two of the main energy channels, Ida and Pingala, into balance, the central Nadi called Shushumna then begins to flow. Prana, or life energy, moves freely when both sides are equal.

Day 10 - Nadi Sodhana

In this video I guide you through another meditation, about our energetic vibration. Self-awareness is so important. Studies of the brain have shown that changing thought patterns can lead to the old neural pathways withering away, allowing for new ones to become established in their place. By calming and resetting the nervous system (tapping into our parasympathetic nervous system) we can change patterns of the mind. Movement, meditation, breathwork all help to achieve this by being in tune with our entire being.

Day 11 - Our Energetic Vibration Meditation

If thoughts are the language of the mind, then perhaps our emotions are the language of our body. We already focus a lot on our minds – trying to understand our thoughts, quiet the unnecessary chatter, control the thoughts we choose to give our attention to – but, what about our emotions? In this video I talk to you about the importance of understanding ALL of our emotions and what they are trying to tell us about ourselves.

Day 12 - Understanding Our Emotions

Sitting all day can wreak havoc on our body, in particular our thoracic spine, neck and hip flexors. In this video I will take you through some nice yoga movements you can do all from the comfort of your chair!

Day 13 - Anti-desk Yoga

Sit back and relax as I guide you through another meditation all about my hopes for you ❤️

Day 14 - My Hopes For You Meditation

There seems to be a direct correlation between people pleasing and boundaries. Throughout life, it is vital for us to know and understanding what our limits are. Unhealthy boundaries cause emotional pain that can lead to things like co-dependency, depression, anxiety, and even physical illness caused by stress. Loose boundaries lead to disconnected relationships.

Day 15 - People Pleasing & Boundaries

Kapalabhati, (fire breath or skull shining breath) is a more advanced and powerful style of pranayama that helps to heats the body. It is an energizing practice that will clear the lungs and calm the mind while strengthening the diaphragm and abdominal muscles. Most styles of breathwork tend to focus the emphasis of muscular control on the inhalation. Kapalabhati reverses the normal flow of breath so that the exhalation is active and the inhalation is passive and without effort. Do not practice this if you are pregnant.

Day 16 - Kapalabhati Breath

As we spend so much time seated, it's little surprise we struggle with tight hips, but often we don't realise that tightness in the hips isn't just physical. In this video I share with you the deeper meaning of our hips together with some exercises in mobility and stretches to open up this area of the body.

Day 17 - Hips & Healing

We get personally invested – emotionally and/or mentally – in the outcome of things we desire and the moment we feel we have lost control, stress and anxiety rear their angry heads. This video will talk you through stress and anxiety - what causes it and what we can do to manage these emotions when they arise.

Day 18 - Dealing with Stress & Anxiety

The glutes muscles are responsible for hip extension, internal rotation, and abduction of the hip, that when strong, can help to prevent and avoid muscle imbalances that can lead to mobility issues. Strong glutes are essential to pelvic stability helping to prevent lower back and knee pain.
In this short video, I will take you through some exercises to work the glutes - it’s a fiery one! Just remind yourself it is short :)

Day 19 - Strong Glutes

Today we move on to exploring our thoughts and those we convince ourselves of that hold us back - our limiting beliefs. Enjoy this meditation all about challenging our beliefs in the hopes that it will inspire us into action.

Day 20 - Challenging Our Beliefs Meditation

Despite our accomplishments, we somehow keep pulling ourselves back into not enoughness and imposter syndrome. We tell ourselves stories over and over that we convince ourselves they are true. This happens to all of us growing up and it moulds the kind of people we become and the limits we set for ourselves throughout our lives. In this video I talk to you about limiting beliefs and personality types associated to high achievers that can result in imposter syndrome. I hope it serves to inspire you and encourage you to challenge those limiting beliefs of not enoughness as we all strive towards greatness.

Day 21 - Limiting Beliefs & Imposter Syndrome

Don't let the thought of arm balances keep you away from this video! This video is more about our mind playing tricks on us and holding us back - arm balances are just there to show you YOU CAN! If we don’t change the way we think, our lives won’t change and self criticism will merely reinforce the very thought patterns we want to change.

Day 22 - Arm Balances & Self Belief

Do you find meditation intimidating or stressful even? Sometimes if we struggle with stress, anxiety or depression, sitting in silence allowing our thoughts to flow can actually have a negative impact on our wellbeing. But just because you cannot sit in silence, doesn't mean you can't meditate. In this class, I will walk you through a simple sequence, that we will repeat multiple times fully focussed on our breath as we get into a nice, moving meditation!

Day 23 - Moving Meditation

Affirmations are statements that are repeated in order to help uplift us. It may seem simple, but a set of positive words can dramatically improve our mental wellbeing. Simply by repeating affirmations, we can create more love, acceptance and self-belief, improve our health, and move forward in our lives. The brain takes what we say quite literally, which is why affirmations work! You can use positive affirmations to accomplish anything… so what are you waiting for?

Day 24 - Affirmations Meditation

Everyone has the capacity to be creative, whether we realise it or not. By tapping into our creative side, we find new ways to look at things that can provide us with solutions to problems in all aspects of our life. In this video I will talk you through some drills you can play with in your socks.

Day 25 - Embracing Creativity with Sock Drills

Our shadow is what we would call the dark side of our personality that consists of our more negative emotions and all that we deny ourselves. It is everything we cannot see in ourselves on a conscious level. The trouble is that it can operate without us really knowing. What is fascinating is that what we hide from or deny in ourselves, we more readily see in others. Our ego uses this as a self-defence mechanism whereby we project our own insecurities of how we see ourselves, and by projecting on someone else, we don’t have to take responsibility for it. The more we project, the more we distort reality. The harder we are on ourselves, the harder it is to confront our shadow (and essentially ourselves) with compassion.

Day 26 - Shadow Work

I share something I wrote during the first lockdown in this meditation to help us navigate the struggles we have inevitably been facing during this challenging time. I hope it reminds you of our interconnectedness; that we are united and in this together. You are not alone.,

A Meditation in Isolation

Our words have incredible power. They shape our beliefs, which in turn drive our behaviour and essentially create our world. They hold both emotional and energetic reactions meaning that if we can remain aware to their energy through things like our emotions, we can then intentionally make choices that impact the frequency we put out into the world and create realities more in line with what we desire.

Day 28 - The Power of Our Words

This meditation guides us through each chakra with centering thoughts and affirmations to help us find alignment and clarity as we journey home to ourselves.

Day 29 - Chakra Meditation

You've made it to the end of our challenge - well done! It took commitment to get here and I hope you have enjoyed this journey back to yourself. Watch this video, and when you are done, pop this playlist on and DANCE IT OUT! 

https://open.spotify.com/playlist/0bNdkg1cZ3siUX8PCNYOZY?si=4jylgP4xThihoLnwlSFIOQ

Day 30 - When In Doubt, Dance It Out

Even before the physical postures of our practice called asana, are the ethical principles that are intended to guide how we relate to other people and how we take care of ourselves. There are 5 yamas, moral guidelines, that help us to build the foundations for the real benefits of yoga.

The Yamas Series

This class is all about the first Yama, Ahimsa, which represents non-violence in our actions and thoughts towards ourselves and others. Non-violence is defined by honest compassion and true love, which is at the essence of this class as we embrace our body and move with intention.

Ahimsa - Non Violence

Moving through this theme in a creative 45 minute flow, in this practice we explore satya or truth -recognising that if we can’t be honest with ourselves first, we cannot really be honest in any other part of life. We view truths from our thoughts and perspectives, often reacting from a place of fear and conditioning. Satya helps us to know that we are not our thoughts and when we do so, a larger gap forms between the ego self and the Self.

Satya - Truthfulness

In this mobility focussed sequence, we explore the third Yama Asteya - in particular as it relates to our feelings of not enoughness. Asteya means more than just not taking what is not ours, but also refers to the stealing of time, thoughts, energy, emotions and ideas. Its fundamental implication is that we should refrain from looking outside ourselves to other people, things, and situations to make us happy and fulfilled.

Asteya - Non Stealing

Often related to celibacy, this fourth Yama is more about the maintenance of our vitality and the right use of our energy.  In a world or heightened senses that draw us away from our greater good, Brahmacharya turns the mind inward as we strive to balance the senses. This creative yoga sequence, while practicing Brahmacharya, helps us redirect our attention and energy to that which serves our greater good - our inner experience.

Brahmacharya - Moderation of the Sense

This class is all about TWISTS as we work to detox and let go through the teachings of the las Yama, Aparigraha. Move through this creative flow as we learn to free ourselves to be present in the now, acknowledging that everything in life is temporary.

Aparigraha - Non Attachment

Niyamas are "duties or “personal observances” intended as constructive tools for cultivating happiness. They are the second step in Patañjali‘s classical definition of the eight limbs of Yoga and help us create habits for wellbeing, on and off the mat. Exploring the philosophical foundations of our practice is an important part of the journey back to ourselves and the essence of yoga.

The Niyamas Series

In this combination class of power flow and relaxation, we explore the last Niyama, Ishvara Pranidhana, as we surrender to the discomfort, the strength and the power of our postures and movements, recognising the growth that occurs when we allow ourselves to be fully present in the moment.

Ishvara Pranidhana - Surrender

In this class we explore our individual awareness, learning about the fourth Niyama Svadhyaya and the understanding of the Self as we move through a flow all around the journey towards crow pose. Recognising that our practice mirrors our life, we move with awareness working towards a peak pose and higher truth.

Svadhyaya - Self Study

This class is all about igniting our inner fire, as we learn to rid our minds of toxic thoughts and improve our abilities through practice. Working our manipura chakra and our self confidence, we use tapas to challenge ourselves, to step out of our comfort zones, to achieve what we want with dedication, determination and discipline.

Tapas - Discipline

Searching outside ourselves for happiness in any form, whether it be substances, people or possessions, just leads to yet more searching. Santosha, which means contentment, is about acceptance of what is. When we can accept our truths, we are better equipped to move forward. Explore this Niyama as we move through a creative sequence.

Santosha - Contentment

Saucha requires us to live with specific objectives as our feelings and thoughts are only pure or impure in relation to our intention. Not only through its literal meaning of cleanliness but it's deeper interpretations can we learn to clean out that which doesn't serve our greater good. Enjoy this creative flow as we practice legging go of our "impurities".

Saucha - Cleanliness

This series of classes covers one chakra per class (7 in total). Our chakras are energy centers of our body. The word chakra in Sanskrit means "wheel" so you can imagine each chakra as a spinning vortex of energy that is associated with functions of the body and with specific life issues - such as tension and limiting beliefs.

The Chakra System

Muladhara chakra is centered in the perineum and the base of the spine and tends to our survival needs. This first chakra is associated with the element of earth, representing both physical and emotional grounding as it aids in our ability to feel secure. This class focusses on our toes, feet, calves and legs in a creatively sequenced 45 minute flow.

Muladhara Chakra (Root Chakra)

Svadhisthana Chakra, our sacral chakra, is associated with the element of water - with flow, letting go, with our creative power. Low back pain and struggles with fertility, something so many of us struggle with, can be associated with a blocked second chakra. An over charged second chakra can often manifest itself in poor boundaries. Svadhisthana, translated as “dwelling in a place of the self”, ties in to the feminine quality of openness. In this class we work our hips with a them of tuning in to our feelings and going with the flow.

Svadisthana Chakra (Sacral Chakra)

This class is all about our third chakra, manipura chakra. Located in the navel (solar plexus), this chakra is associated with the element of fire and is all about how we are able to deal with things, with how we "digest" our life. It relates to self esteem and the power of transformation. The physical focus of this class is twists and core work (with a bit of breathwork to kick things off).

Manipura Chakra (Solar Plexus)

This class focusses on our heart chakra - the center of the chakra system, connecting the lower three chakras with the upper three (which deal more with the world of the spirit than matter). Anahata represents our wholeness and boundless love. We move creatively through heart openers as we work the theme of love and belonging.

Anahata Chakra (Heart Chakra)

Our throat chakra is all about the power of will and knowing that no one outside of ourselves has power over us and the choices we make. It relates to our ability to express ourselves in an authentic way, which when unable to can result in feelings of insecurity, disconnection, and loneliness. In this class we will move creatively focussing on the throat and neck.

Vishuddha Chakra (Throat Chakra)

This is the energy center within the physical body that indicates the development of awareness. When we awaken that inner knowing. we are able to access our truest teacher. When our intuition is blocked, we often limit ourselves and our abilities. This class focusses on forward folds and postures that create contact with our third eye in a creative fashion, at times closing our eyes to really foster that inward journey.

Ajna Chakra (Third Eye)

This last class in the Chakra Series is all about our 7th chakra - Sahasrara Chakra, the crown. It represents our most direct connection with the Divine, facilitating our spiritual development. In this class we build towards Sirsasana, headstand, working with movements that strengthen the core, open the shoulders and prepare us for going upside down. Though I break headstand down in this class, I ask that you please be careful without proper supervision when practicing inversions.

Sahasrara Chakra (Crown)

This series is of shorter yoga classes that include creative vinyasa flows with some elements of hiit and functional movement incorporated. Discover new ways to move around your mat as you build strength and mobility in your body.

45 Minute Yoga Flows

This is a lovely class focussed on mobility and new ways to move the body, building strength and expansion through creative movement. We use a theme that focusses on our attitude and how we respond to things that happen to us.

Attitude & Action - Mobility Class

This is a nice and flowy, dynamic class that combines mobility with creative sequencing focussed predominantly around our hips. Some transitions may feel tricky but you can modify as needed! Class theme around awareness.

Space, Grace and Happiness

This 45 minute class is all about creating space, in our body and mind as we embrace acceptance and move with an open heart through a beautifully creative sequence - preempting our weekend community flow.

Creating Space

This shorter 45 minute class is a beautiful heart opening flow that focusses on the theme of acceptance. We move creatively around our mat through poses some of my favourite poses like fallen triangle and wild thing

Open & Accepting

This is a beautifully creative fluid flow, meaning that we work with a foundation sequence and each time we repeat the sequence we add on! We will go through 5 rounds of this flow, enough to make you feel like you know where you are going!

The Universe Has Your Back

This shorter class focusses on our upper back (thoracic) and shoulders as we work to build strength and improve mobility in one of the areas most impacted by our sedentary lives. Enjoy drills and a creative sequence that will leave you feeling more a lot more open!

Back & Shoulders

This is another fun and creative vinyasa flow requiring attention as we find new ways to move around our mat. Focusing on the theme of resilience we remember that "it is not the strongest of the species that survives ... It is the one that is most adaptable to change."

Dancing In The Rain

In this very creative, glutes focussed class, we build on strength and mobility weaving through the theme of integrity and intention as it applies both to our practice and to our lives. This is a dynamic sequence that may challenge you but is open to all levels.

Integrity On & Off the Mat

This creative vinyasa sequence sets us up for our Sunday practice as we find new ways to move around our mat in fluid motion. Using the theme of owning our power, recognising where in our lives we play the victim, giving our power away.

Own Your Power

In this 45 minute class we focus on strengthening the core and shoulders, two key areas that in our yoga practice help us move through postures with control. A weak core can wreak havoc on our back and weak shoulders can lead to injury as we move through vinyasas or any poses that weight bear on the hands.

Core & Shoulders

This beautifully creative vinyasa flow class will take you through fluid, embodied movements as we allow ourselves to feel it all, connecting to our emotions and their invaluable messages. Where we feel, we often find the wound - this class is all about giving yourself permission to just be.

The Invitation

In this 45 minute video we move through a strong and focussed practice, as we get curious about the lessons available to us in our struggles and the clarity we find when we allow the mud to settle. "Our job is not to deny the story, but to defy the ending."

Letting the Mud Settle

This slower flow is all about nourishment as we move creatively through a gentle sequence, stretching out any kinks in the body. Tuning in to how we feel, moving with awareness, fully connected to our truths - this flow will leave you feeling completely blissed out.

Slow & Nourishing Flow

This challenging but slower flow focusses on our legs and a more grounding sequence, working our glutes, hip flexors, quads and hamstrings. We navigate our need to slow down in order to connect with what needs changing - in our bodies and in our lives.

Soulful Slow Flow

A very creative sequence that will leave you feeling stretched and strong as we work through a flow without any traditional vinyasas in it! Lots of side body and core strengthening and spine lengthening, this is a unique sequence inspired by teacher Jenni Rawlings.

Vinyasa with No Vinyasas

A happy hips creative sequence, we move through our practice focussing on finding the opportunity in the difficulty, learning to change the way we see things to serve our greater good. Plenty of side stretching and hip opening to leave you feeling like new!

Opportunity in Difficulty

This power flow is a strong practice focussed on building strength in the body, learning to hold our weight in the right way and move with control. We use the theme of putting ourselves first as we cannot pour from an empty cup.

Fill Your Cup

This 45 Minute class has the theme of challenging our limitations as we move creatively around our mat, building strength and mobility in the body through mindful movement.

Challenge Your Limitations

This creative class works and gets the entire body moving! Starting off with glute exercises, we move into some fun side plank variations and arm strength exercises before getting into our flow. We finish off the class with some stretches, core work, supine twists and a lovely savasana!

Full Body MOT

For this class we move through our practice in a fluid flow as we connect with our emotions - the physical embodiment of our thoughts. Creative transitions guide us through a sequence we repeat as we move one breath one movement, fully present in this embodied practice.

45 Minute Embodied Movement

This yummy class is all about working towards our Skandasana pose (Surfer's Lunge). A lot of us struggle with the strength and mobility to move comfortably into and out of Skandasana so this class is all about strengthening, lengthening, and moving the right body parts to help us with this pose. This is a very creative class with a great playlist to follow you on your journey!

Journey to Skandasana (Surfer's Lunge)

This shorter class is focussed on working our back - helping to strengthen our back chain, reduce lower back pain and increase thoracic mobility, ideal for the end of a long day sitting at your desk!

45 Minute Back MOT

In this class we work on building both core and arm strength to help support our journey to arm balances like crow and side crow as well as our lift up into tripod headstand.

45 Minute Journey to Arm Balances

This class is all about improving the mobility of our thoracic spine, something that gets locked up and rounded due to our sedentary lifestyles.

45 Minute Thoracic Flow

This creative 45 minute class introduces new ways to move around our mat as we focus on the theme of Purpose - moving with purpose, knowing our purpose, having a purpose.

45 Minute Creative Movement Sequence

This lovely fluid flow builds on a ladder flow as we move one breath one movement in this creative, dance like sequence with a theme of tuning into our emotions (energy in motion).

45 Minutes 1 Breath 1 Movement

This is a fun and energetic animal flow sequence where we learn new ways to move around our mat, focussed primarily on building shoulder and core strength with a theme of leaning into the unknown!

45 Minute Animal Flow

This energetic 45 minute class creatively moves you around your mat, lengthening and strengthening the body with a theme of Belonging.

45 Minutes - Movement is Medicine

I taught this fun class on my birthday - it's a shorter 45 minute fluid flow that takes us around our mat, building strength and mobility through mindful, controlled and creative movements.

45 Minute Birthday Fluid Flow

This shorter class kicks off a week of classes all around our inner thighs and hip flexors, helping us improve stability in postures and deepen our journey to splits and backbends!

45 Minute Flow - Inner Thighs & Hip Flexors

This shorter but dynamic class is all about warming up our wrists and strengthening our hips through creative and functional movements linked together into a fluid flow.

45 Minute Fluid Flow - Wrists & Hips

Enjoy this 45 minute class fully focussed on spinal mobility and building back support by strengthening our glutes, core and hip flexors.

45 Minute Spinal Mobility

Enjoy this shorter yet dynamic yoga flow that was done to raise fund for Black Lives Matter

45 Minute Dynamic Vinyasa for Black Lives Matter

Enjoy this creative sequence of fluid movements that feels like a dance as you move around your mat.

45 Minute Fluid Flow

Enjoy this creative combination of hiit with yoga to boost energy and build strength.

45 Minute Hiit Power Yoga Class

45 Minute Creative Flow

Enjoy this shorter power yoga flow as we work towards building strength and mobility in the body through dynamic postures and transitions.

45 Minute Power Yoga Class

This 45 minute creative vinyasa flow focusses primarily on the lower body, strengthening the legs and working on hip mobility.

45 Minute Vinyasa Flow - Lower Body

These creative sequences bring a balanced flow that utilises the yoga mat in a 360 way. Work with specific body parts, themes and peak postures as you make your way around your mat in fluid motion.

Mandala Vinyasa Flows

This is a strong/dynamic practice focusses on the side body - side plank, forearm side plank, side crow. It is an open level class with plenty of modifications when needed. Theme for the class is breaking patterns to change our frequency so we tune into the energy we want to manifest in our lives.

Side Body Mandala Flow

This class is all about strengthening our glutes as we play with balance - both standing and arm balances (eka pada koundinyasana in particular). Enjoy a creative flow around your mat that will have you moving in a fun and new way.

Booty & Balance Mandala Vinyasa Flow

This class continues our work on strengthening the right body parts to helps us open our heart, physically and emotionally. As we work toward backbends, we need to remember the body parts that support these movements in order to avoid injury - our hip flexors, core, glutes and shoulder mobility. Strong back, soft heart.

Strong Back, Soft Heart Mandala Flow

In this creative one hour class, we open our hearts as we focus on the theme of embodied movement - of seeing our body as our home and working on strong foundations from which to build upon. We open our hearts while protecting our backs as we move 360 degrees around our mat.

Air Mandala Vinyasa Flow

In this creative and challenging water-like mandala, we work the groin and hips in particular. Energetically activating Svadhisthana, the Sacral Chakra, our source of movement and connection. Representing "one's own place or base" we use this sequence to allow ourselves to learn to go with the flow.

Water Mandala Flow

This fun an creative flow will work and strengthen our hips as we give our wrists some TLC all with a class theme of understanding the reason behind the things we aspire to - our why.

Hips & Wrists Mandala Flow

This is one of my favourite mandala's in its creativity as we find new ways to move around our mat, working our entire body and playing with fun postures such as grasshopper!

Creative Mandala with Grasshopper

This fun mandala flow has some of my favourite tunes in celebration of my birthday! We focus on strengthening our hip flexors and inner thighs as we move creatively around our mat!

Birthday Mandala - Hip Flexors & Inner Thighs

This creative mandala flow works with a lot of functional movement, creating awareness for new ways to move around the mat and build strength and mobility in the body.

Mindful Sonder

Handstand Series

About this class

Videos included in this series