August at Nicole Nattrrass Yoga & Pilates

Hi %FIRSTNAME%,

🍃 August at Nicole Nattrass Yoga & Pilates

A Restorative Yoga Practice for you at Home.

Our next Studio Restore/Nidra will be announced shortly.

Winter is a great time for Movement

As we move through the last month of winter, it’s easy to tell ourselves we’ll get back into exercise when the weather warms up.

But here’s the secret…

The people who feel their best in spring are usually the ones who kept showing up during winter.

Every class you attend now is an investment in your strength, mobility, balance and wellbeing. You don’t have to be perfect—you simply need to stay consistent.

Thank you to everyone who has continued to brave the cold mornings and evenings. Your commitment is inspiring, and the beautiful community we’ve built in the studio is something I’m incredibly grateful for.

Why keep moving this winter?

Regular Pilates and yoga can help:

• Maintain muscle and bone strength.

• Reduce stiffness and aches from the colder weather.

• Improve balance and flexibility.

• Support energy levels and mood.

• Reduce stress and improve sleep.

Even one class every week can make a significant difference.

Classes are filling quickly

Many classes are now reaching capacity, with waitlists becoming common.

If you have a regular class you love, I encourage you to book ahead so you don’t miss out.

Thank you for also cancelling as early as possible if your plans change—it gives someone on the waitlist the opportunity to attend.

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In saying that - Not all time slots are great for everyone, and I’ve been finding it difficult to fill 5.30pm time slots. Over the next two months, I’ll be monitoring bookings closely. If numbers don’t improve, I’ll be combining these classes into one Monday class from next term.

I truly value offering these classes and love teaching them, but unfortunately I’m unable to continue running them at a loss.

Thank you so much for your understanding and ongoing support. I’d love to keep these classes on the timetable, so if they’re important to you, your regular attendance and bookings really do make a difference.

How does Pilates differ from Yoga?

Joseph Pilates studied and was inspired by many physical traditions, including yoga, gymnastics, boxing, bodybuilding and martial arts. He then developed his method - originally called Contrology, in the early 20th century for physical rehabilitation and core conditioning. Pilates was made to rehabilitate the sick and injured, improve total body health, and connect the mind and body through controlled movement.

Yoga is an ancient spiritual and philosophical practice from India spanning over 5,000 years; Pilates is a modern western system created in the 1920s for fitness and rehab.

Yoga relies on holding static postures or flowing smoothly between them; Pilates uses dynamic, repetitive movements focusing on muscular control.

Pilates centres every action around deep core stability (the "powerhouse"), while yoga balances flexibility, meditation, and total mind-body awareness.

Yoga and Pilates use completely different breathing styles to support their movements. While yoga uses breath to calm the nervous system and flow between poses, Pilates uses breath to engage deep core muscles and stabilise the spine.

⭐ Featured Exercise: Bird Dog

I love this exercise!

One of the most effective exercises for improving core strength, balance and posture is the Bird Dog. We practice this in both Yoga and Pilates.

It is also called Balancing Table Pose with knee to nose Vinyasa (Dandayamana Bharmanasana) in Yoga.

It is a contemporary or modified Pilates Exercise, a variation of the Classical Pilates Swimming exercise.

Bird Dog may look easy, but done with control it strengthens the deep core muscles that support your spine while improving coordination and stability.

How to do it:

• Begin on your hands and knees in 4 point kneeling, with your wrists under your shoulders and knees under your hips.

• Press your palms firmly into the mat.

• Engage your core by gently drawing your lower abdomen in.

• Inhale through your nose, into your side ribs to prepare.

• Exhale slowly through your mouth & slowly extend your right arm forward and your left leg back, bracing gently through your abdomen by pulling your belly button up and in.

• Keep your hips level, torso still, and avoid arching your lower back.

• Do not let your stomach push down towards the floor.

• Reach in opposite directions with your fingers and toes.

• Inhale & draw elbow to hip and knee back under hip.

• Try the 2 variations, with a neutral spine and then the Yoga Vinyasa Flow (read more below).

Aim for 5–8 repetitions on each side.

I have included 3 Variations in the videos attached.

If you are new and feel a little wobbly, you can also begin with just your arm, then just your leg and progress!

Benefits

✨ Improves core stability

✨ Supports good posture

✨ Enhances balance and coordination

✨ Strengthens the muscles that support the spine

✨ Helps reduce lower back discomfort when performed with good technique

Remember: Quality is always more important than quantity. Move slowly, breathe steadily and focus on staying stable rather than lifting your arm or leg as high as possible.

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In Yoga the benefits are also amazing!

Balancing Table Pose With Knee To Nose Flow, or Dandayamana Bharmanasana Knee To Nose Vinyasa, is an intermediate, dynamic mini vinyasa combining Balancing Table Pose and Balancing Table Pose Knee To Nose. This flow stimulates the Manipura chakra (Solar Plexus) and is excellent for warming up hips, core, arms, and shoulders. It offers effective toning for psoas and core muscles, stimulates internal organs, and acts as a good cardio workout, releasing tension.

Benefits include building balance and body-breath awareness, enhancing spinal flexibility, strengthening core muscles, and promoting overall well-being. It's particularly beneficial for women, aiding hormonal balance and ailments related to menstruation and menopause. The flow emphasizes breath awareness for ease and surrender, and is a preparatory pose for more challenging vinyasa flows.

Inhale to Open and Exhale to close!!

We’ll be practicing Bird Dog variations in class throughout August, so if you’re unsure about your technique, just ask—I’m always happy to help you get the most from the movement!

BELOW IS THE ORIGINAL 34 CONTROLOGY MATWORK EXERCISE METHOD.

You may recognise some of them from class!!

Take care and see you in the studio or at the gym.

Nicole xx