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

Mindful Sonder all-access 30 day pass

30 days pass

Mindful Sonder all-access 7 day pass

7 days pass

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

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 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)

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 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)

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)

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)

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)

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 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.

Functional Movement Mandala Flow

Get playful with this forearm focussed mandala flow as we practice moving from our forearms to our hands, building shoulder strength and mobility necessary for inversions like forearm stand.

Forearm Mandala Flow

This mandala flow sequence is all about identifying the difference between active and passive postures and when they benefit us most.

Active vs Passive Mandala

Similar to my Creative Sequence flow, this class takes us around our mat as we work on strengthening our side muscles, the obliques!

Oblique Focussed Mandala

This creative mandala flow uses humble warrior and its variations to take us around our mat.

Humble Mandala

Earth Mandalas tend to focus on grounding elements and muscles like the hamstrings, which is exactly what this fun and creative flow does as we work our way around our mat!

Grounding Earth Mandala

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

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 high energy classes focus on drills and repetition to help build strength in our practice. Combined with yoga mindfulness and stretches, this is an all around great workout for body and mind! Get ready to have some fun!

Hiit Power Yoga

This high energy class merges Hiit with Power Yoga and this class focusses on our hip flexors and inner thighs - our hip flexors in particular, being essential for splits, back bends and inversions!

Hiit Power Yoga - Inner Thighs & Hip Flexors

This creative and energetic class combines hiit, functional movement and yoga with a focus on the legs!

Hiit Power Yoga Legs

This fun, high energy class works the entire body with a particular focus on the arms and abs.

Hiit Power Yoga - Arms & Abs

This fun combo class is all about strengthening the muscles in our body that support our back.

Hiit Power Yoga - Strong Back

This fun and energetic class works the entire body but with a focus on strengthening our side muscles!

Hiit Power Yoga - Side Body

This great and energetic class combines hiit and power yoga with a strong focus on our lower half!

Hiit Power Yoga - Lower Half

These classes focus on creative sequencing of vinyasa flows, focusing on themes and/or peak poses. Find new ways to transition through postures and move on your mat, making your practice more enjoyable - like a dance!

Creative Vinyasa Flow

This class speaks to the emotional themes of loss and grief as well as the full cycle of our emotions. Set to a power flow that mixes strength with softness, challenge and play, we work a lot of our side body, hips and arms with opportunities available for arm balances and inversions for those that practice them safely.

Power & Flow - Side Body, Hips & Arms

This class was taught for lululemon's Sunday Sweats in partnership with Kuula. It is a fun ladder flow that creates a moving meditation of fluid motions that leave you feeling like you are dancing your way through class.

Flow Motion Community Class

This wonderful vinyasa flow focusses on working our inner thighs and hip flexors as we move creatively around our mat.

Creative Vinyasa - Inner Thighs & Hip Flexors

One of my favourite flows to play with spinal mobility and functional movements to help strengthen our hip flexors, glutes and core - all in support of our back!

Spinal Mobility

This creative sequence is one of my favourites, incorporating Eagle pose into different variations of the posture as we work with fun transitions.

Fly Like an Eagle

This is a great power yoga class I taught for Black Lives Matter. All music supporting POC artists and a very fun, and creative flow to practice to!

Power Yoga for Black Lives Matter

Enjoy this creative sequence where we work with and towards Baby Grasshopper Pose.

Creative Sequence with Baby Grasshopper Pose

This class takes all of the bird named postures into one creative sequence, using poses such as Crow, Eagle, Pigeon, Peacock - as well as their variations. 

Birds of a Feather

This class is all about working our side muscles through drills and transitions for our obliques

Tweak Your Obliques

This creative sequence focusses on bringing the right kind of effort and awareness into our postures and movements in between.

The Right Kind of Effort

This beautiful, creative flow is all about dancer's pose and several variations of it as we work on back bends and heart openers. 

Tiny Dancer

Join me for this class all about improving our ability to do the splits as we play with its variations and work on strengthening and lengthening our hip flexors and hamstrings!

Blitz the Splits

This is a power yoga class focussing on repetitive movements to build strength through creative sequencing.

Power Hour Flow

This fun and creative power flow focusses on movements for hip mobility.

Power Hip Mobility

This creative sequence takes you through movements and exercises all focussed on helping build strength, balance and alignment as we work towards Crow Pose.

Flow to Crow

This creative sequence takes us through open and closed postures as we work our way towards binds and then using opposing postures to open up the body.

Bind & Release

This recording for a class I taught is all about the journey towards handstand. Focussing more on creative flow than workshop style instruction, this class will help you strengthen the right body parts and gain a better understanding for practicing headstand in its many variations.

Journey Headstand

This series offers a variety of classes breaking down the biomechanics of handstanding and flows that allow you to playfully practice going upside down, while building the necessary strength, awareness and balance in order to do so.

Learning to Handstand

In this short 30 minuet video, I break down the different body parts and their role in our journey to handstand. Together with suggested alignment cues, I offer exercises and stretches to strengthen and improve mobility, necessary to help your body get upside down.

Mindful Sonder

Mandala Vinyasa Flows

About this class

Videos included in this series