Brazilian Jiu Jitsu – Teens


Age group 11 – 15 years old for 1 hour class

Brazilian jiu-jitsu eventually came to be its own combat sport when mainstream Judo grew towards becoming an Olympic sport as well as through the innovations, practices, and adaptation of judo, jujutsu and wrestling.

Mindful Flow

Traditional poses and sequences are often rethought to incorporate ‘juicy’ movements that feel good within the body. Postures are felt from within, transitions from one to the next being just as important as the poses themselves. Mindful flow is about moving in a way that feels good, on that day, with time and space given to explore suggestions and alternatives, as well as to get individually creative on the mat. Prepare to tune in to how your body feels through mindful movement, awareness and breath.

Power Flow – Experts

In Power Flow previous yoga experience is required, movement and breathe are synchronized to create a flowing practice. The Asanas (postures) are linked together in a way that makes sense physically, and creates a moving meditation, where the body becomes strong and flexible, while the mind becomes focused and calm. The pace of the flow can vary, as you are guided into and out of postures with fluidity and attention to alignment. Sophie brings her unique expertise, experience and creativity to the class. Music often forms a component to these flowing classes, which have a fun and playful element.

Vinyasa Yoga

Vinyasa classes will focus the mind, build strength and develop flexibility. Through these dynamic and often challenging classes, you will be guided to let go of the tension in your body and mind. Classes are de- fined by Sophie’s background and style, and may include meditation and spiritual discourse, exploration of alignment or the practice of inversions.

Brazilian Jiu Jitsu – Kids


Age group 8 – 10 years old for 1 hour class

Brazilian JIU JITSU is a martial art and combat sport system that focuses on grappling with particular emphasis on ground fighting. Brazilian jiu-jitsu was formed from Kodokan judo ground fighting fundamentals.

Advanced Level 3+ Girls


Any age for 2 hours class

Once in Advanced Level 3 we can say the game has just begun. Starting with level 3 back handspring (floor), handstand bridge kick-over (floor), kip (bars), among other skills are being introduced.

At this stage the gymnasts are expected to be familiar with in house competitions as well as local competitions.

Beginner Level 2 Girls

Any age for 2 hours class

Once the Advanced Level 1 skills have been nailed it’s time for new skills. In this class skills such as: jump to handstand onto a raised mat surface (vault); single leg cut forward(bars), single leg swing backward(bars), single leg basket swing(bars); lever to beam, ½ pivot turn(beam); round-off (floor), back kick-over(floor), leap (floor) will be introduced among other skills.
Stretching, strength and conditioning are all part of the daily routine during class.

Advanced Level 1 Girls


Any age for 2 hours class

In this class the girls will perfect the Level 1 skills and will be introduced to the competitive program. The main skills on this level are : Floor (handstand , cartwheel, backward roll, candlestick, Forward roll); Beam (arabesque, lever, forward leg swings, stretch jump, cartwheel to ¾ handstand dismount); Vault (handstand fall to straight lying position on the back); Bars (pullover, cast, back hip circle, dismount).
Stretching, strength and conditioning are all part of the daily routine during class.