Limited Range Of Motion is not just tight muscles.

Range of motion is limited less by muscle length, and more by what your body can safely control. Range of motion is usually limited by a combination of mobility, stability, nervous system tolerance, and tissue structure — not just “tight muscles.” The main things that limit range of motion: 1. N... Read More

The New Strength Training Guidelines in Australia: What You Need to Know

Strength training is no longer just “a nice extra” to your weekly movement—it’s now a non-negotiable for long-term health. In Australia, updated physical activity guidance continues to emphasise something many of us already feel intuitively: 👉 we need to lift, strengthen, and challenge our muscle... Read More

Casein Protein for Menopause

Casein protein can be particularly helpful during menopause because it supports muscle maintenance, bone health, and steady energy—all areas that often change during this stage of life. Here are the key reasons it’s beneficial: 1. Helps Prevent Muscle Loss During menopause, declining oestrogen ... Read More

Protein for Active Women in Perimenopause and Menopause | Strength, Recovery & Health

Why Protein Matters for Active Women in Perimenopause and Menopause If you’re an active woman moving through perimenopause or menopause, you may notice your body responding differently to exercise, recovery, and energy levels. Hormonal shifts during this stage of life affect muscle mass, metabol... Read More

Mudras

Mudras are one of the most subtle — and powerful — layers of yoga. While we often focus on movement, strength, or flexibility, the simple positioning of the hands can profoundly influence our nervous system, breath, and mental state. If you’ve ever sat in meditation with your thumb and index fing... Read More

Restorative Yoga vs Yin Yoga

In a world that constantly asks us to do more, move faster, and keep pushing, Restorative Yoga offers something radically different: permission to rest. At my Blackburn North yoga and Pilates studio, Restorative Yoga is a deeply calming practice designed to support your nervous system, reduce str... Read More

Is Restorative Yoga helpful during Menopause?

Menopause can bring significant changes — physically, emotionally, and mentally. Sleep disturbances, anxiety, joint discomfort, fatigue, and feeling “wired but tired” are all common experiences. Restorative Yoga can be especially supportive during this stage of life. Calms the nervous system, h... Read More

What to Expect in Pilates Strength Training in my Blackburn North Studio

If you’re curious about Pilates Strength training in Blackburn North, you might be wondering how it differs from traditional Pilates — and whether it’s right for you. At Nicole Nattrass Yoga and Pilates, Pilates Strength combines the mindful, core-focused principles of Pilates with light resistan... Read More

What is Yoga Nidra

What is Yoga Nidra at my Blackburn North Studio? Yoga Nidra Nurtures the Mind and Body. Yoga Nidra IS DEEP REST AND RELAXATION, it takes you beyond the relaxed state of mind - going to that BLISSFUL STATE. Yoga Nidra is the state between awake and asleep. The practitioner gets the full benefit of... Read More

Shoulder Opening Poses with Partner

Shoulder Cat Cow Warm UpIf you are feeling tight in the upper back and in the shoulders and neck, add these shoulder opening poses to your next practice. Find a partner to help or grab hold of a steady chair. I'd love to hear if you try them! Nicole x On your next inhale, open your elbows, press... Read More