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Basic practice 3
- Long Self-Awareness
- Practice re triggers and traumas.
- Polyvagal breathing meditation
- More Core
- Upper Body Strengthening
- Balancing
- Savasana
- Chanting Loka Smastha Sukhino Bhavanthu
- May All Living Beings Everywhere be Happy and Free. May All My Thoughts, Words and Actions Contribute to the Happiness and Freedom of All Living Beings.
Basic Core Practice
- Lots of targeted practices for the 4 sets of abdominal muscles.
General Practice: 2
- Seated Start.
- Heart-Centred Breathing Practice
- Sufi Circles
- Full Limber of the Spine
- Dandasana – Staff Pose
- Janu Sirsasana – Half Forward Fold
- Wide Leg Side Bends with Shoulder Limber
- Swan Stretch
- Cats
- Dogs
- Planks
- Uttanasana – Standing Forward Fold
- Lunges with Shoulder Limber
- Pidgeon Quad Stretch
- Natarajasana – Dancer Balance
- Supine Cool Down
- Savasana
- Prayer for healing dedicated to Saffs
- Namaste
Posture Practice: 2
- Movement with Breath from chair to standing warm-up for quads core glutes and psoas
- Reminder of Tadasana as correct posture
- Working up from the feet to the head through major joints and muscles
- Assessing balance looking at the vestibular reflex. Eyes closed/open
- Assessing balance in warrior 1
- Walking heel-toe eyes open/closed
- Tree Balance
- Warrior 3 Balance
- Safe Lifting Technique
- Facia Stretching Cool Down
- Savasana
- Meditation

Our 2019 Retreats were an amazing experience for all involved.
Retreats for 2020 to be confirmed

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