Rita Mangan

Strength and Mobility Workouts

Get your sweat on with this Strength & Mobility Total Body Workout.

Strength & Mobility Total Body Workout

The first limb of the eight limbs of yoga (ashtanga) is the ethical principles that are intended to guide how we take care of ourselves and how we relate to other people. 
There are five Yamas (moral guidelines), that help us to build the foundations for the real benefits of yoga.

Yama Series

Ahimsa represents non-violence in our actions and thoughts towards ourselves and others. Moving with intention. Moving with love.

Ahimsa - Move with Love

We explore Satya, truthfulness, recognising that if we can't be honest with ourselves first, we can't really be honest in any other part of life

Satya - True Essence

In this flow we explore the third Yama, Asteya which translates to non-stealing. In a physical sense, we steal from ourselves when we compare ourselves to others, when we are not appreciative of the body we have at present or when we push ourselves beyond our limits. Asteya also refers to the stealing of time, thoughts, energy, emotions, and ideas.

Asteya - You are Enough

In this fourth Yama, Brahmacharya we direct our attention to our energy to that which serves our greater good. Often related to celibacy, Brahmacharya is more about the maintenance of our vitality and the right use of our energy as we strive to balance our senses.

Brahmacharya - Moderation

In this practice, we focus on the fifth and final Yama, Aparigraha, non-attachment. Aparigraha asks us to remember the joy of life is not dependent on holding on, but to remember that what we possess, possesses us. What we hold on to holds us. Have faith, in knowing that after every letting go something good is there waiting to fill that space.

Aparigraha - The Art of Letting Go

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

Shorter Flows

Enjoy this sequence of fluid movement as we work towards building strength and mobility in the body through dynamic postures and transitions.

A 40 min flow from Sicily

A fluid sequence to target your hips and side body. This practise works to deepen your sense of presence and help you honour those needs on a breath-to-breath basis.

Vinyasa Flow - Feel Fluid

A sequence of poses and stretches to help you release tension and stress.

Yoga Vinyasa

A fluid sequence to target your hips and side body.

Vinyasa Flow - Cotswold Way

Vinyasa Flow - Upper Body Focus

Vinyasa Flow

Bara Amouyal Yoga

Bara Amouyal

Beth George Yoga

Beth George

Debbie Moser Pilates & Barre

Debbie Pilates & Barre

Vinyasa Yoga, Slow Flow, Yin, Mandala, Prenatal

Ginny Bourne

Ginny Bourne Yoga

Dynamic 60-minute Vinyasa Flow classes designed to build strength and mobility. These classes encourage the use of our breath to build heat whilst also calming our bodies and minds.

60 min Vinyasa Flow (All Levels)

This class is ideal as a calming wind-down in the evening, opening up into the hips and areas of the body that can become tight after a day at the desk. Inspired by the mandala practice, we move 360 degrees around the mat, as always using breath as our guide. This class is suitable for all levels and offers options throughout. Connect with me on Instagram: https://www.instagram.com/ginnymacleanyoga/

Mandala vinyasa flow for hips

This class invites you to tap into that wave-like fluidity of the vinyasa practice and focus inwards on the oceanic sound of the ujjayi breath. Close down your eyes and begin to feel a little bit more. Find me on Instagram: https://www.instagram.com/ginnymacleanyoga/

Dynamic vinyasa - ocean flow

Dynamic and energising vinyasa flow class designed to build the heat and get your whole body moving around your mat! Find me on Instagram: https://www.instagram.com/ginnymacleanyoga/

Energising vinyasa flow

60-minute vinyasa flow class designed to open up your hips while we lengthen and strengthen your hamstrings. This class is open to all levels and is particularly great for runners and cyclists! In this class, I allow you to enjoy a nice long savasana. Bring yourself out whenever you feel ready. Thank you for practising with me. Namaste :)  

Vinyasa Flow for hips & hamstrings

This is a slower paced vinyasa flow class designed to release tension in the upper back and shoulders. We hold poses for a little longer build strength and mobility while also calming the mind by focusing on our breath, preparing you for rest. Perfect after a tough day at work or pre-bedtime. Enjoy!

Vinyasa Flow for neck and shoulders

Fun and interactive "how-to" videos for beginners. I will guide you through some common poses and sequences we see in yoga classes. These videos will help you build confidence to take onto your mat (whether at home or back in the studio!)

Ginny's School of Yoga

Crow Pose or 'Bakasana' is another fun and exciting posture to work towards in your yoga practice! Like with all of the asanas, Crow is a journey and one you can return to again and again as a reminder to find the joy in this practice and have fun with it. Crow uses a lot of strength through the wrists, arms and shoulders so in this guided video, I walk you though some great wrist exercises to make sure we are nice and prepared before we fly! It also requires activation of the bandhas - a good tight squeeze of your lower abdominals and pelvic floor will really help you to find the lift. Keep your gaze forward towards the top of your mat and give it a go! Let me know how you get on :)

"How-To" Crow Pose / Bakasana

Ever turned up to class and heard the teacher say 'We'll begin with Sun Salutations' and not had a clue what they meant? Surya Namaskar = Salute to the Sun or Sun Salutations are a dynamic way to warm the body up before your yoga practice, allowing you to tap into that connection with your breath as you link each move with an inhale or an exhale. Get to know your 'sun salutes' in this easy breezy yoga tutorial so that you can turn up to class with new-found confidence!

"How-To" Sun Salutations / Surya Namaskar

Headstand is a huge journey for students - both invigorating and a little frightening at first. Unless you have a background in gymnastics, putting your hips above your head takes some getting used to! Become comfortable in your downward dog first, before you progress to balancing on your head. In this step-by-step guide, I'll walk you through a safe and effective journey to your Headstand. Remember, squeeze your lower abdomen to get that lift of the feet off the floor. Grab a friend or a buddy to spot you if you want!

"How-To" Headstand / Salamba Sirsasana

Kuula Circle

Marketing Kuula

Laura B. Childs

Couldn't make it to class this week? Replay these live classes whenever you want. This series is a collection of all three class types—Sunday soul, rejuvenate + write, mindful morning, and beginner-friendly foundations.

Recorded live classes

This is a live recording of Sunday soul flow from 21st February.

Some yin and some yang; a longer class of contrary and complementary movement. 60 minutes of powerful mindful flowing to the beat followed by a set of restorative poses to close out the week.

Sunday soul flow - 21st Feb

Shake out the day in this short but mighty 45 min power flow suitable for all levels except beginners. Expect to sweat it out and get straight into the flow with music, breathwork, and concentration. After moving, we'll get still and close class/the day/the week with 15 minutes of guided journaling to welcome awareness and compassion, and action. Let go and release.

Rejuvenate + write *Lunar New Year*

This is a live recording of foundations flow on Wednesday 10th February. Please have a block, book, or water bottle available nearby to use as a prop :)

Foundations flow - 10th Feb

This is a live recording of Mindful morning flow on Tuesday 1st December. Please have a block, book, or water bottle available nearby to use as a prop :)

Mindful morning flow - 1st Dec

This is a live recording of Mindful morning flow on Thursday 26th November.

Mindful morning flow - 26th Nov

This is a recording of our live Sunday soul class on 22nd November. Some yin and some yang; a longer class of contrary and complementary movement. 45 minutes of powerful and mindful flowing to the beat followed by a set of restorative poses to close out the week.

Sunday soul flow - 22nd Nov

This is a live recording of Mindful morning flow from 17th November. 

A love letter to my morning birds; those getting their move on before the 9-5 grind. It's 60 minutes of powerful and grounding mindful movement to gently wake up the body for the day ahead.

Mindful morning flow - 17th Nov

This is a live recording of Sunday soul flow from 15th November. 

Some yin and some yang; a longer class of contrary and complementary movement. 60 minutes of powerful mindful flowing to the beat followed by a set of restorative poses to close out the week.

Sunday soul flow - 15th Nov

Sammy Rainbow Furnival

A selection of specialised classes for varying need

Individual class purchases last 48hours and a series is available for 30 days.

Specialised Classes

A gentle 50 minute chair yoga practice for those with health or mobility barriers. This class focuses on stretching, strengthening and mobilising the body, whilst working with a steady breath.

Chair Yoga - 50 minutes

Slower paced classes working with just a few select floor poses held for a longer time. A nourishing physical practice with a strong meditative aspect to help reset, rebalance and restore.

Individual class purchases last 48hours and a series is available for 30 days.

Yin Yoga

This yin practice has a strong physical focus on the hips, whilst the main theme of the practice is working through the different planes of mindfulness in an attempt to find a serene sense of awakeness.

Mindfulness through Yin

Your invigorating and intelligently sequenced flow classes, designed to challenge you physically through asana and breathwork whilst aiming to expand thought, conciousness and energetical restrictions. All delivered with a strong sense of love and playfulness. Expect to smile, feel nourished and hopefully learn a little more about yourself in the process.

Individual class purchases last 48hours and a series is available for 30 days.

This 60 minute vinyasa practice starts with some pranayama before slowly building into back-body strengthening and heart opening, perfect if you spend your days say at a desk. We also explore the theme of impermanence and the changing nature of everything around us.

Everything Changes - 60 minute Vinyasa

This all levels vinyasa practice looks to get you out of your head and firmly rooted in your body, encouraging a sense of being present rather than time travelling here and there, physically we're focusing on twists and balancing.

Lets Get Grounded - 60 minute Vinyasa

This practice is centered around cultivating an Attitude of Gratitude, something that has the ability to drasticly reshape our lives for the better. We'll flow mindfully whilst working to get deep into the hips.

An Attitude of Gratitude

This fun vinyasa practice works on the flexibility of the mind just as much as the body. Expect balancing, heart-opening and fluidity in the physical and contemplative practice for the mind as we delve into our mental habits and patterns.

A Shift in Perspective - 60 minute Vinyasa

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.

Yoga Nidra with Rita Mangan

About this class