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

A non-impact, full body focused program to help you build muscle, burn calories and support joint health. 
The 'SPB Body Method' combines pilates, barre/ballet, functional fitness and strength training principles to support your body through:
~post natal
~injury rehab
~menopause
~modified training for use in conjunction with any running programs, high intensity resistance training programs, cycle programs
You are invited to add weight or not as you need relative to your desired goals, nutrition program. Above all listen to you body, enjoy your personal time and crank up the tunes as you fee you need. 
This series is designed to be a pick 'n' mix for what you need on any given day. 
Combine videos if you have the time, or complete one session if time is limited.
Enjoy. Sara

'SPB Body Method' -Womens Wellbeing Body Series

Grab your progressive hand weights, find some space and set your stop watch: 
12-15 reps per exercise, 
Repeat 4 rounds, 
Minimal rest between sets 20-90 sec depending on where in your program you are.
Enjoy.

20min Strength Session

Enjoy this higher intensity lower body session, using the loop band (I suggest the 'easy' resistance level). We will focus on hips and glutes with core thrown in for active recovery. Enjoy.

SPB Body Method | HiFi Legs| 45min

'Lofi Legs' is a gentle 40min session focused on light activation through the lower body, plenty of stretching and mobilising the spin. If you have been desk bound a bit longer than you should have, this is a super session for you.

SPB Body Method| LoFi Legs

In this session we focus on the muscles of the upper body, arms, lateral torso (sides) and core. All body weight with a dynamic movement pace. Great if you have been desk bound and feelings tight in the back and neck.
MUSIC: www.joystock.com

SBP Body Method | Pilates| Posture Stability

Enjoy this slightly less intensive, more nourishing session. Great if you are super tight in the hips and need to move but also need to care for a worked body. We dial up the intensity on the core and dial down the focus on the glutes and legs with some much needed stretching.
MUSIC: www.joystock.com

SPB Body Method- Recovery Session with Core Work

Grab your weights and lets get sweaty in this functional full body resistance session, combining fitness & barre moves.

Functional Fit Barre (45min)

Welcome to the Wellnergy podcast! Each week we'll be bringing you some of the best names in the global Health and Wellness industry. Talking about all things fitness, food, mindset, self-confidence, creativity & joy. Hosted by industry expert and former Pro-Athlete Sara Picken - Brown, we'll be digging deep for you on the important topics and sharing some incredible stories along the way. So grab a beverage, get comfy and let's get into it.

Wellnergy Podcast Video Interviews 2021

She began her personal training career in the UK after graduating from a stage and acting degree in the mid 90’s and at the age of 26 fell in love with the Sport of Bodybuilding 
Between 2005 and 2015 she had secured 18 shows, placing in the top 15 of the prestigious Arnold Classic USA & Spain in the same year. After 11 years at amateur level this committed athlete achieved the ultimate honour of her Figure Pro status with the International Federation of BodyBuilding(IFBB).
Taking a  12 month hiatus in 2018  from completion she came back to the bikini pro stage competing in L.A and Tokyo pro events and is currently 3 weeks out from her 4th pro event in Australia.
IFBB Pro Bikini Athlete: Katie Morris
Athlete Account: IG @ifbbpro_katiemorris 
Coaching Account: @katiemorriscoaching 
~
Episode MUSIC: www.bensound.com
~
Get your Tickets To Wellnergy Sept Event https://wellnergy.co.uk/sara-picken-brown/
Wellnergy Podcast: https://open.spotify.com/show/4lKt74UEA2H0Tb6br4f3zN?si=JPkVUP_0Tzm8rCH__CvW1w

Instagram: @Figure_Genie
Website: www.sarapickenbrown.com

Season1. Ep. 1 with IFBB Pro Katie Morris

Join us in Episode 2, Part 1 of the Wellnergy Podcast as we discover what lockdown in a global pandemic is like for a new Yoga teacher navigating a new business and a new way of teaching, how yoga has helped this teacher and student maintain balance and what you can expect from this self confessed reformed hedonist as we dive into Yoga In the Evolving World with Kate Cooper.
MUSIC: www.bendsound.com

s1. Ep2 .1| Kate Cooper ' Yoga In The Evolving World

Season 1 Episode 2.2: 'Yoga In An Evolving World' for the Wellnergy Podcast with Sara Picken-Brown, we are in conversation with...Our next guest came to Yoga over a decade ago in desperation, suffering back pain. Yoga has helped her navigate relationship trauma and the usual challenges as well as improve the physical connection to herself and the world around her. She has been teaching her passion for yoga since 2019 and strives to ensure ‘all students to feel better and lighter at the end of their practice than when they first unrolled their mat.’

Along with Kate Cooper and over 60 presenters, our next guest will be  at both the Wellnergy digital event in June and the 2 day spectacular in September. I am excited be ‘in conversation’ as we explore Yoga in an Evolving World with Luisa Zamboni.
~
TICKETS:  https://wellnergy.co.uk/sara-picken-brown/
MUSIC:www.bensound.com
~
Luisa Instagram:www.instagram.com/luisalovesyoga
Sara Instagram: www.instagram.com/figure_genie
Sara Website: www.sarapickenbrown.com
Wellnery Info: www.wellnergy.co.uk

Season1. Ep. 2.2 with Luisa Zamboni

This is Season 1, Episode 3 of the Wellnergy Podcast  'Ballet, Broken Backs & Building Buns of Steel', Sara Picken-Brown speaks with Ballerina Isabella McGuire. 

She trained at the Royal Ballet School in London before moving to Russia at the age of 15 to train and then graduate from the tough and highly prestigious Vaganava School. She was the first British dancer two do so. 
She became then became a soloist of the Mikhailovsky Ballet and Eifman ballet as a soloist and more recently has been working as a freelance dancer and teacher in London. We discover the mindset required to be a dancer in the modern world, how to take injury recovery in your stride and lots more..
~
Isabella McGuire: www.instagram.com/balletwithisabella
Tickets to Wellnergy 4-5th Sept: www.wellnergy.co.uk
Sara Picken-Brown: www.sarapickenbrown.com 
Sara's Instagram: www.instagram.com/figure_genie

Images used are of 'Isabella McGuire' with permission from her instagram & 'Misty Copeland' for #Nike & #UnderArmour campaigns
~
Find the PODCAST at: 
Anchor
https://anchor.fm/wellnergy

Breaker
https://www.breaker.audio/wellnergy

Google Podcasts
https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy80YjdkNmM5OC9wb2RjYXN0L3Jzcw==

Pocket Casts
https://pca.st/011jyxwt

RadioPublic
https://radiopublic.com/wellnergy-6BYPyq

Spotify
https://open.spotify.com/show/4lKt74UEA2H0Tb6br4f3zN

MUSIC: www.bensound.com

S1. Ep 3. Isabella McGuire 'Ballet, Broken Backs...'

In Episode.4 of the Wellnergy Podcast we are joined by Integrative Therapist who combines the teachings of  Yoga, Mindfulness and Hypnotherapy to help her clients lead healthier, happier and more balanced lives. We are in conversation with Alexandra Taylor.
~
MUSIC: www.bensound.com
Tickets: www.wellnergy.co.uk
Instagram: www.instagram.com/wellnergy
Alexandra Instagram: https://www.instagram.com/aegle.mind/
Sara's Instagram: www.instagram.com/figure_genie
Wellnergy Podcast: 
Anchor
https://anchor.fm/wellnergy

Google Podcasts
https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy80YjdkNmM5OC9wb2RjYXN0L3Jzcw==

Apple Podcasts
https://podcasts.apple.com/gb/podcast/wellnergy/id1553245915

Spotify
https://open.spotify.com/show/4lKt74UEA2H0Tb6br4f3zN

S1 Ep4 with Alexandra Taylor | Hypnotherapy +

Season 2 of the Wellnergy Podcast. In the next 4 episodes we explore the stories, mindset and training practices of the Wellnergy Adventure seekers. What drives the men and women that aspire to scale the highest mountains, traverse the harshest terrains and jump off summits and out of planes? I am Sara Picken-Brown, coming to you from my very comfy chair in Central London and joining me from Darby in UK is my special guest today. 
She was the first British woman to climb and paraglide from the summit of Mont Blanc having ridden the 807km by motor bike. She has summited Cho Oyu, the 6th highest mountain in the world at 8,188metres in Nepal and Mount Everest 8,850 metres. 

She is a record-breaking adventurer, adventure travel documentary. presenter. 

Welcome to the Wellnergy Podcast, Squash Falconer. Find out why Fear Wont Kill You But Complacency Will.
~
Squash Falconer Has teamed up with shareware clothing  http://www.bambooclothing.co.uk 
At the checkout you can tick a box to receive a prepaid 5kg sack for any unwanted clothes that will be given to people who need them!  Use code:  FALCONER for 20% discount on their range.
~
MUSIC: www.bensound.com
Tickets: www.wellnergy.co.uk
Instagram: www.instagram.com/wellnergy

FIND SQUASH: www.squashfalconer.com
facebook: squashfalconer
twitter: @squashfalconer
instagram: @squashfalconer
Sara's Instagram: www.instagram.com/figure_genie
~
Wellnergy Podcast: 
Anchor
https://anchor.fm/wellnergy

Google Podcasts
https://www.google.com/podcasts?feed=aHR0cHM6Ly9hbmNob3IuZm0vcy80YjdkNmM5OC9wb2RjYXN0L3Jzcw==

Apple Podcasts
https://podcasts.apple.com/gb/podcast/wellnergy/id1553245915

Spotify
https://open.spotify.com/show/4lKt74UEA2H0Tb6br4f3zN

S2.Ep.1| Squash Falconer| Fear Wont Kill You

In this Wellnergy Podcast Monday release, we introduce you to Peter Crawshaw,  as part of our incredible 2021 events expert team. He has an impressive resume, yet for all the 'hard core' he has a very balanced and workable approach to fitness and food. 
Currently a Performance Trainer and Certified Nutritionist , he served 12 years as a Weapons Technician in the RAF after which he  transitioned to personal training. He competed for the RAF at Rugby League, competed in MMA, rowed, skied and ran marathons and is currently training towards his first ultra marathon, with an impressive competition roster on the agenda for 2021. 
Wellnergy Tickets: www.wellnergy.co.uk
Instagram:@pete_crawshaw 
www.petecrawshawpt.com
Sara's Instagram: @figure_genie
Music: www.bensound.com

S2.Ep7|Peter Crawshaw|Wellnergy Podcast

Happy Monday Wellnergy Fam.. We have been following the adventure seekers so far this season and in todays episode we will look a bit more at the science behind getting the body and mind ready for some of these more extreme fitness pursuits. 
What does it take to prepare for climbing Everest or running an ultra marathon?
Here today to share some insights is our next guest, 
A competitive road and cross country runner, and keen mountaineer, he is a firm believer in the benefits of hypoxic(high altitude)  Training. 
As Lead Performance Specialist at The Altitude Centre in London, he applies the science and his own experience to prepare athletes and mountaineers for events around the world. 

He has trained international rugby teams and professional football clubs, endurance athletes at all levels, world championship boxers, amateur and advanced climbers prepping for the top summits and increasingly the average office worker is seeing the benefits of Altitude Training to their health and wellbeing. 
Welcome James Barber.
~
Tickets To Wellnergy 2021 Events: www.wellnergy.co.uk
MUSIC: www.bensound.com
Sara's Instagram: @figure_genie
Tweet The Altitude Centre @AltitudeCentre 
Instagram: @thealtitudecentre 
James' Instagram: @iamjimmybarber 
Tweet: @jimmybarber96

S2 Ep8| James Barber|Aim High Train High

Named by The Grocer in their Plant Power list as being one of the 10 most influential people in the UK shaping the plant based market. Named by The Telegraph as one of the UK’s top 50 ambitious business leaders in association with LDC. our next guest is inspiring support of vegan principles in business and in sport.

As one of the most well-known vegan athletes in the country, Lisa is a competitive runner. She has competed for her club Liverpool Pembroke Sefton, the county of Merseyside and Great Britain Duathlon teams for her age group at European and World Championship levels. Lisa is currently ranked 8th in the world for her age group in Sprint Duathlon and ranked 6th in Europe. A lover of all things fitness, Lisa balances the sport of running and cycling with regular weight training.
INTRO MUSIC: www.bensound.com
CLOSE TRACK: Stone Jets- 'I Cant Live Without You'
Tickets to Digital Wellnergy event: www.wellnergy.co.uk
Sept 4-5th Cornbury Park Oxfordshire: www.wellnergy.co.uk

S.2.Ep.9 | Lisa Gawthorne - Vegan Athlete

We will be diving into sound and alternative therapies with 2 special guests. The first is a qualified Reiki Practitioner and Sound Healer who shares her journey with managing anxiety through meditation and sounds vibration therapy. We are also chatting to the founder of Ezeetopia who shares some of the amazing products helping people in pain management.
Vibrational healing has been around for thousands of years, is widely used in Eastern medicine and is becoming more popular in the UK in Yoga studios as people discover the healing properties of Gong Baths and Tibetan Bowls.
But what is ‘Sound Healing’ ?
Sound healing is the therapeutic application of sound frequencies to the body/mind of a person with the intention of bringing them into a state of harmony and health.
The human body is made up of 70% water; this makes it a very good conductor of sound.
Modern medicine now uses sound waves to break up kidney and gallstones in the body.
Through the principle of resonance it is possible to use sound to bring the body back into harmony hence avoiding the need for drugs or surgery.
To tell us more we are joined by Naomi McLean of Naylou Holistics.

website:https://www.naylouholistics.com/
Instagram: https://www.instagram.com/naylouholistics/
YT:https://www.youtube.com/channel/UC2Uxm6bPoTKSsSYp6CRxpeA
Wellnergy Tickets: https://wellnergy.co.uk/sara-picken-brown/
MUSIC: www.bensound.com + www.joystock.com.

S3.Ep 14 Naomi McLean|Sound Therapy & Reiki

Nicole Danielle is a Birmingham based Personal Trainer of 6 years, a former Elite level swimmer and jump rope enthusiast who has turned her passion into a business. You can find her at Wellnergy ‘Theme Park of Wellness’ in September at Cornbury Park taking the fitness tent through the skills and drillz to take you from beginner to proficient at the skills and fit enough to have fun along the way.
Get your tickets at www.wellnergy.co.uk 
Nicole's Instagram: www.instagram.com/nicoledaniellefitness_ 
Host Sara: @figure_genie
MUSIC: www.joystock.com

S4.Ep15 Nicole Danielle Fitness|Jump Rope Sensation

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

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

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

Beat the heat with this slow but strong flow practice.

Yoga Slow Flow

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!

Series #1: Beginner Program | Mat Pilates

We are adding some new movements and stretches to this 45min session program. 
Working the legs and glutes as our focus,  you can add weights or not depending on how you feel. 
Have a chair that is sturdy enough to put some body weight onto it.  

Crank up your favourite tunes and let's begin.
~
Intro track:www.bensound.com
Outro track Lautier- 'Paris'
www.instgram.com/figure_genie

Work the Legs, Glutes & Upper Arms (triceps)

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

We re using the chair again, but this session works a little more of the turnout muscles in the legs. Watch your knee alignment and don't turn the feet out 'too much' so that we protect the knees but still effectively work those legs. Crank up your favourite 150bpm beats and let's get moving. Oh and if your'e a little sore from recent classes, dont worry I am too, this will be great :)

INTRO MUSIC: by Joystock - https://www.joystock.org

Barre Burn (45min)- Hamstrings, Glutes & Shoulders

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)

Full body with a strong focus on glutes and triceps. Add weights or not as you choose, brab a chair for support and lets get to it!

Rewind Barre 27.4.21

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

An energetic pilates focused class, for all levels, we use weights but if you are in the process of building up then just free style and move with out weights. 
This is only 45min but minimise rests and rest when you need to.
Enjoy
MUSIC:www.bensound.com

Kuula Rewind | Dynamic Pilates (Hiit style)

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

Embracing the energy of a new season and longer days, enjoy this flow to get out of your head, into your body and shake up any stagnant energy you may be carrying.

MUSIC: bensound.com

Kuula Rewind | Power Yoga Vinyasa Flow [6.4.21]

Enjoy this full body release, all levels Power Yoga session focused on opening the upper back and hips after a day of sitting at your desk.
Namaste
MUSIC: RaraAvismusic.com

KUULA REWIND |Yoga with Sara (60min) 3.3.21

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

KUULA REWIND Power Yoga Flow (60min) 10.2.21

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

Kuula REWIND Yoga with Sara | 20.1.21

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

Kuula REWIND | Yoga with Sara [13.1.21]

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

Kuula REWIND Yoga with Sara | 7.01.21

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

Kuula REWIND Yoga with Sara | 15.12.2020

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

Kuula REWIND Yoga with Sara | 10.12.2020

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

Exercises for the Over 60's

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

Mobility For Seniors - Beginner Chair Yoga (30min)

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

Meditation with Sara

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

11min Meditation with Sara | Accepting The Now

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

15min Meditation with Sara- Forgiveness

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

10min Mobility Series

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

10min Mobility Yoga | Get Up From Your Desk

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.

InFocus 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

This series is dedicated to self enquiry through Yoga, this is a progressive series working through the Chakras. Included are additional bonus meditation sessions. 

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!

Yoga Junki | Chakra's & Meditation's | Series 3

A non-impact, full body focused program to help you build muscle, burn calories and support joint health. The 'SPB Body Method' combines pilates, barre/ballet, functional fitness and strength training principles to support your body.

If you enjoyed Series 1, then Series 2 will take you to the next level in your progress. You are invited to add weight or not as you need relative to your desired goals, nutrition program. 
Above all listen to you body, enjoy your personal time and crank up the tunes as you fee you need. This series is designed to be a pick 'n' mix for what you need on any given day. 
Combine videos if you have the time, or complete one session if time is limited.

SPB Body Method | Series 2 | Level 3-5

Interviews on a variety of subjects relating to health & Wellness from Industry thought leaders and experts.

Interviews & Podcasts

This series is dedicated to the [    ]   required for [     ]. 
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!

Yoga Junki | Series 2

Series of Power Yoga sessions designed to reconnect you with your body and bring more conscious breath awareness to your daily life. 

This series is dedicated to the healing aspects of breath, movement and giving space to yourself. 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!

Yoga Junkie | Series 1

A non-impact, full body focused program to help you build muscle, burn calories and support joint health.
The 'SPB Body Method' combines pilates, barre/ballet, functional fitness and strength training principles to support your body through:
~post natal
~injury rehab
~menopause
~modified training for use in conjunction with any running programs, high intensity resistance training programs, cycle programs
You are invited to add weight or not as you need relative to your desired goals, nutrition program. Above all listen to you body, enjoy your personal time and crank up the tunes as you fee you need.
This series is designed to be a pick 'n' mix for what you need on any given day.
Combine videos if you have the time, or complete one session if time is limited.
Enjoy. 
Sara

SPB Body Method | Series 1 | Level 1-3

30min weights based functional/circuit based session. Designed for those short on time and those over 40 who need to include resistance sessions into an already crammed week. This short sharp, non-impact blast will work the whole body for bone health, cardio health and hormonal balance.

Strong Body 30

This is an open class, with access for Liberty Human Rights Legal team, for Mat Pilates.

Mat Pilates- 'SPB Body Method'

HiiT Barre fitness is a hybrid class – combining ballet-inspired moves with elements of Pilates, dance, yoga and strength training. Encorporating the fitness concept of Hiit, this low impact weights/resistance session is designed to get your heart rate up & your full body conditioned. 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.

Barre  (45min)

Yoga-Power Flow

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.

Wellbeing with Sara Picken-Brown

Next class

Strong Body 30

Upcoming class