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THEME

FRUIT OF THE SPIRIT

TARGET AREA

Full Body, Arms, Back Bends/Heart Openers, Core, Hip Openers, Lower Back

EQUIPMENT (OPTIONAL)

None

DESCRIPTION

Join us on the mat today for a fun and energising full body flow while filling our minds with the fruit of the Spirit.

THEME

I AM LOVED

TARGET AREA

Back Bends/Heart Openers, Shoulders

EQUIPMENT (OPTIONAL)

2 Blocks

DESCRIPTION

We were made to desire love. Love that is everlasting and that is unfailing. Love that can only be perfectly met through Jesus. Soak into the truth that you are loved in this slow stretching classes.

THEME

PEACEFUL PAUSE

TARGET AREA

Glutes, Hip Openers, Legs, Shoulders

EQUIPMENT (OPTIONAL)

1 Block, 1 Bolster

DESCRIPTION

This Stretch & Rest class stretches out the legs, hips and glutes and will leave you feeling calm and at peace. Hand over your anxieties to God and have a peaceful pause in your day.

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THEME

BACK TO BASICS

TARGET AREA

Full Body, Ankles, Arms, Back Bends/Heart Openers, Core, Feet, Glutes, Hip Openers, Knees, Legs, Lower Back, Neck & Shoulders, Obliques, Shoulders, Spine, Wrists

EQUIPMENT (OPTIONAL)

2 Blocks

DESCRIPTION

This 10-module program covers the basics from head to toe, designed to help the beginner you learn the fundamental techniques and equip you with the foundation blocks to build your regular yoga practice on. It's a great place to start if you struggle with basic poses or simply want to go back to basics!

THEME

FEAR TO FAITH

TARGET AREA

Full Body, Ankles, Arms, Back Bends/Heart Openers, Core, Feet, Glutes, Hip Openers, Knees, Legs, Lower Back, Neck & Shoulders, Obliques, Shoulders, Spine, Wrists

EQUIPMENT (OPTIONAL)

1 Block, Blanket, Wall

DESCRIPTION

This is a 7-class handstand yoga program which will help you learn the fundamentals on how to build strength for handstands, taking you through the different techniques to get into a handstand and building confidence to eventually hold a handstand!

THEME

Exchanging Lies for Truth

TARGET AREA

Full Body, Ankles, Arms, Back Bends/Heart Openers, Core, Feet, Hip Openers, Knees, Legs, Lower Back, Neck & Shoulders, Obliques, Spine, Wrists

EQUIPMENT (OPTIONAL)

2 Blocks

DESCRIPTION

This 6 part-series is called, “I AM” - a full-body program that focusses on exchanging LIES for TRUTH. You can expect to spend lots of time meditating and live fully awake and free to the unique story God invites each of us into while moving and breathing in His presence.

THEME

Restoration

TARGET AREA

Ankles, Back Bends/Heart Openers, Core, Hip Openers, Legs, Lower Back, Neck & Shoulders, Spine

EQUIPMENT (OPTIONAL)

Blocks, Bolster, Blanket

DESCRIPTION

This is a 9-class trauma-sensitive yoga program which will take you on a personal journey to healing. This is an experience of the heart, mind and body as we learn to listen to and connect all three God-given parts of the self. 
Trauma-Sensitive Yoga is NOT counselling, but instead a creative avenue for facilitating an alternate mode of healing. We verbalise our feelings at times but our body holds onto trauma and often actually keeps score of the events. My prayer is that this program can provide you a sacred space to explore healing physically, mentally and spiritually.


THEME

MIND OVER MATTER

TARGET AREA

Full Body, Ankles, Arms, Core, Feet, Glutes, Hip Openers, Legs, Lower Back, Obliques, Shoulders, Spine

EQUIPMENT (OPTIONAL)

2 x (0.5 - 2kg) weights

DESCRIPTION

If you are looking for a challenging sweaty full body workout, this is the class for you. Get ready to be pushed to your limit as you power through this weighted Grace Flow class with Becca. Don't be surprised if you feel sore the next day!

THEME

PRAISE ALWAYS

TARGET AREA

Arms, Core, Hip Openers, Legs, Shoulders

EQUIPMENT (OPTIONAL)

None

DESCRIPTION

Want a bit of everything and a creative full body flow? Flying Monkey pose is integrated throughout this whole practice, which will strengthen and open your hips. But your upper body won't be neglected. Join Monique in this creative Grace Flow singing praise!

THEME

I AM LAVISHED

TARGET AREA

Full Body, Core, Glutes, Obliques, Shoulders, Spine

EQUIPMENT (OPTIONAL)

2 Blocks

DESCRIPTION

Have you truly grasped the meaning or what it feels like to be lavished? Take a moment to soak into God's goodness and allow Him to overflow into your life and your being! Join Allison as she leads this beautiful moving meditation that will leave you feeling strengthened, stretched, awakened and free!

THEME

POWERING FORWARD

TARGET AREA

Glutes, Hip Openers, Legs

EQUIPMENT (OPTIONAL)

None

DESCRIPTION

This class is designed to work on the strength and mobility of your lower body and your balance. You don't have to be an athlete or martial artist to practise this class, but it is tailored to target the weaknesses that athletes and martial artists have. Work on these drills to increase your range of motion and to enhance your training.

THEME

CULTIVATE KINDNESS

TARGET AREA

Arms, Core, Hip Openers, Legs, Shoulders, Wrists

EQUIPMENT (OPTIONAL)

None

DESCRIPTION

Firefly is an advanced pose that requires a lot of flexibility in the hamstrings together with arm and core strength. Monique will work through many poses that target these areas to help you work into a Firefly Pose. Remember though, be kind to your body!

THEME

REST & RECHARGE

TARGET AREA

Full Body, Arms, Glutes, Hip Openers, Legs, Neck & Shoulders, Shoulders

EQUIPMENT (OPTIONAL)

None

DESCRIPTION

This is a stretch and rest class suitable right before bedtime. It will help calm you mind and body and release tension throughout your body. It is a class targeting the problematic areas for athletes but also suitable for anyone to practise.

THEME

BEYOND THE SQUATS

TARGET AREA

Glutes, Legs

EQUIPMENT (OPTIONAL)

None

DESCRIPTION

Our glutes (buttock muscles) work together with your legs to give you the power and strength to walk, run and get active! More often than not, when we think of shaping the bottom, we think 'squats' but in this class, we show a Grace-flow way of getting the same results!

To see full series, go to: www.gracexstrength.com/beginners-program-2018

THEME

STRENGTH FROM THE CORE

TARGET AREA

Core, Glutes, Legs

EQUIPMENT (OPTIONAL)

Barre or the back of a chair/couch

DESCRIPTION

This is a short introduction to barre. This video will go through all the basics of what to expect in a barre class and the names of the foundational movements.

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