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.

Advanced Boys

Any age for 3 hour class

In this class boys will perfect some of the skills learned in the Beginner Level program such as : handstand, cartwheel,rolls , swings,etc.
On Floor the boys will learn roundoff back handspring, front handsprings, handstand forward-roll, backward roll to handstand among other elements.
Pommel the boys will learn to connect multiple circles in a row on the Mushroom.
Rings the boys will perfect strength elements such as muscle ups, shoulder stands, L-hold, back lever. Swinging elements such as inlocate and dislocate and swinging back tuck dismount.
Vault the boys will learn to run and do a front somersault off a springboard, Handsprings over the vaulting horse and roundoffs over the vaulting horse.
Parallel-bars the boys will learn to swing to handstand as well as learn to dismount the bars through and from a handstand position.
High-Bar the boys will learn to swing above horizontal on the bars, connecting half turns, kips and a back tuck dismount off the bars.

Beginner Level 1 Boys


Age group 2.5 – 3 years old for 1 hour class

Each class starts with general warm-up and stretching. After the warm-up the boys go to their respective coaches and learn skills such as: forward roll, backward roll, handstands, jumps, pull-overs, swings on High-bar, Rings and Parallel-bar. Preparation for circles on mushroom. Running and jumping techniques on vault.

Beginner Level 1 Girls

Age group from 6 years old for 1 hour class

Each class starts with general warm-up and stretching, here the girls will learn and improve their flexibility. After warm-up the girls will go to their respective coaches and learn skills such as: forward rolls, handstands, cartwheel, jumps, pull-overs and balance on the respective apparatus, namely: floor, vault, beam and bars. At the end of each lesson, the coach will focus on strength and conditioning to improve their core, leg and arm strength.