Tag: yoga

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NEW! ONLINE YOGA SPECIFICALLY TO HELP YOU SLEEP

““You are wonder woman… After your [Friday night] yoga nidra, my Fitbit reported that I’d DOUBLED my usual deep sleep time…the numbers don’t lie! THANK YOU”

COSY CLUB! Join me on zoom for Monday night’s NEW cosy club 9 – 10.15pm for 75 minutes of restful yoga to ease you towards sleep. We all struggle with sleep at certain times of life and sometimes this is consistent and frustrating, not to mention exhausting. I’ve spent a lot of time sending people to sleep over the years, sometimes at 9am! COSY CLUB is all about providing your body with the internal and external cues to help the process of getting ready for sleep – easing out physical tension through restorative yoga, then guiding our brain into a deeply restful state with yoga nidra. Just to be clear, you can do this all by listening, you don’t have to look at the screen to join in.

Why trust me? Read my independent reviews on Trustpilot here and my testimonials here.

Sending people to sleep is actually my super-power!

From the comfort of your own home, I recommend doing the first 30 minutes of restorative phase next to your bed, and for part two, forty minutes of deep rest yoga nidra, getting in your bed and listening as you ease closer towards sleep. No need to watch the screen on part two, just settling into your bed and listening to my voice. There’ll be a five minute break in between restorative and nidra to enable you to pop to the loo, kiss your children goodnight etc. You’ll be encouraged to move slowly, carefully, with low lighting, having already completed all you need to do before you get in bed. Cameras can be on/off, you’ll be on mute to prevent any snoring disturbing others! If you fall asleep, I’ve done my job! Book here.

A single session is £10 for 75 minutes, or sign up for the six weeks for £55. There is no recording. Partners/teenagers/wakeful children are welcome to join in at no extra cost. Book here.

Ideally, each person will need the following for each session, all ready before we begin. In restorative yoga, the more props the better as we want to be as comfortable as we possibly can.

Four – six pillows OR sofa cushions work brilliantly

Two-three blankets (duvet/quilt/big towels also work)

Two cushions or as many as you can!

Pen and paper – sometimes things come to us that we don’t want to forget – keep it close by so you can write it down and let it go, no need to remember for the morning

An eye pillow if you have one – if not, a flannel or scarf warmed on a radiator can feel lovely!

Optional but lovely – hot water bottle, cosy socks, cosy layers! You definitely want to do this in your PJs, ready to roll into bed. Be sure to brush your teeth etc before we start so you can literally listen as you fall asleep.

Ideally you’ll be close to a wall/bed/chair which we may use as a prop at times too.

If you have any health concerns or are pregnant, please let me know in advance so we can ensure poses are suitable for you. We’ll be resting in each pose for up to 10 minutes. Book here or get in touch: katie@katiewheaterwellbeing.co.uk

YOGA IN OXFORD

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SEASONAL YOGA RETREATS FOR WOMEN

SEASONAL RETREATS FOR WOMEN

“May you recognise in your life the profound invitation that comes with each new dawn” — John O’Donohue 

Beautiful, nervous system supporting, seasonal retreats to help you flourish co-led by two expert practitioners. With over 40 years of professional experience in women’s wellbeing, together we hold space and create experiences with integrity, professionalism and deep human compassion.

Yoga, movement, nutrition and bodywork is led by Katie. Dr Kristin Bohn, Clinical Psychologist and Positive Psychology Coach provides with science-backed practices to supporting a life aligned with your values. Full details of our seasonal retreats are below.

Our midwinter retreat: Turning Inward: Sunday 24th January, 2 – 6pm, early bird price £100: JUST TWO SPACES LEFT

In the depths of midwinter, this deeply restorative retreat offers space to stop, rest, and retreat from the busyness of everyday life. Pressing pause on the normal expectations of this time of year, recalibrating and replenishing body, mind and soul as you turn inward, nourishing yourself.

Inspired by the slower rhythms of winter, the day is designed to nourish your nervous system through slow somatic movement, grounding practices, intentional rest and gentle reawakening of your senses and direction. There is nothing to chase here but space created and held to listen inwardly. If that feels impossible with the busy-ness of our brain, don’t worry, you’ll be guided deeply by two expert practictioners with collectively over 40 years expertise. 

Body and breath practices are led by Katie, known for her deep nurturing, inclusive and accessible approach. Dr Kristin Bohn will share gentle, evidence-based practices around self-compassion — how treating yourself with the same kindness you so readily give others can quietly steady you through the darker months. Book here under “half day retreats”.

Are these women’s retreats right for you?

  • You sense that something is shifting — in your body, your priorities, your sense of self
  • You are tired in a way that a holiday doesn’t fix
  • You have been the one holding everything together and you are ready, just for a morning, to be held
  • You are curious about what comes next, but haven’t had the space or silence to hear the answer
  • You have never done anything like this before and you are a little nervous and also quietly sure it’s exactly what you need

No yoga experience required. No flexibility required. Everything you need is provided — mats, bolsters, blankets, eye pillows, snacks and drinks. You just bring yourself.

Your hosts, Katie Wheater & Dr Kristin Bohn

Your Oxford retreat facilitators

Katie Wheater is a yoga teacher, nutritionist and massage practitioner based in Oxford, specialising in women’s wellbeing, nervous system regulation, and the particular needs of midlife women’s bodies. She has been working with women in this way for years — and her cabin, her garden, and her hands have held a great many of them.

Dr Kristin Bohn is a Clinical Psychologist and Positive Psychology Coach. Her work is grounded in the science of wellbeing, human flourishing, and what it means to live a life aligned with your deepest values. She brings warmth, precision, and a rare capacity to hold both the complexity and the possibility of midlife.

Pricing & how to book

Early bird pricing: each retreat is £100, price increase to £125 three weeks before the event. Get in touch with either of us by email with any questions at all: katie@katiewheaterwellbeing.co.uk or drkristinbohn@gmail.com or BOOK HERE under half day retreats.

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Do anywhere breath practice to soothe

You know that feeling when you start to think things are getting on top of you? Whether you’re sat in traffic, waiting in the supermarket queue, your to-do list is too long, too many emails or your kids just won’t sleep/stop bickering? We’ve all been there. This is a great little breath practice that you can do anywhere, that helps soothe the spiralling mind and therefore calms the nervous system, reminding you that you’re not actually about to fight/flight but just being present with what is happening right now.

All you need to do is:

  1. Notice the sensation of breath touching the inside of the nostrils/top lip
  2. On your next inhale, count for a count of 5
  3. On your next exhale, count for a count of 5.
  4. Repeat 5 – 10x (or as long as you like).

That’s it. The counting distracts/tricks your brain into thinking you are “doing something” and the idea is that it enables you to stay with the practice. This practice of inhaling and exhaling for a count of 5 is called resonance breath and science tells us that this the most soothing breath practice we can do. Give it a try and see how it works out for you. It’s also a great one to teach kids.

If you want to extend this as a practice, you could become aware of the ground beneath your feet – noticing how you’re supported – and place a hand on the chest and belly – noticing how the breath and heartrate changes as you breathe in this way.

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Part 2: restful, restorative yoga for busy days & busy minds

For busy women in Oxford, who want to relax and rest – welcome to side lying savasana. This is a lovely restful pose, particularly helpful, if for any reason, lying on your back is uncomfortable. In my classes, we do this with lots of lovely, thoughtful, comfortable props including bolsters, weighted pillows and blankets. However, you can get a good feel for it, using things you can find in your home/bedroom.

Always begin by finding a comfortable surface as your base. A carpeted floor, thick rug, layers of towels or even a yoga mat if you have one! In this picture, I have laid a cosy blanket horizontally across my mat, where the bulk of my body will be in contact with the mat, to give a little more padding and softness, enabling my body to really let go and relax. Having a really comfortable surface beneath you is crucial! It also means my hands and arms are touching a warm, soft surface as this position involves the hands and arms being off the mat.

From here, you need a pillow/cushion for your head, a pillow/cushion for your arm, a few more cushions/pillows and ideally a blanket of the weight and texture you love.

To set up, place a cushion where your head will be. Next you need to get a stack of cushions/pillows ready to place on leg on, so get these lined up between your hip and knee. Lie on your side and reach your bottom arm out away from you. Place one cushion/pillow over the elbow area of the lower arm. Lift your top leg onto the stack of cushions/pillows, so that it is supported from knee to ankle. Ideally you want the pillow stack to be slightly lower than the height of your hip – definitely not any higher, but you may want to test out different heights for your body. Once you have your leg supported, you may want to pull those pillows in closer to your pelvis so you have the feeling of support. Once you’re comfortable here, rest your top arm over the top of the cushion on your elbow. Choose to set a timer, or not! Close your eyes, soften your gaze, or allow your gaze to rest on something neutral (the wall?) or something beautiful (a flower, your pet?). Rest here as long as you can. Then turn over and rest on the other side.

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NEW! Mini wellbeing retreats in Oxford

Yoga and massage wellbeing retreasts for two – who will you invite?
Mothers & daughters (16+), friends or couples – these 2.5 hour mini retreats comprise a 30 minute massage each plus a tailored yoga class . While waiting for your turn for a massage, you can enjoy tea in my garden or read/rest/journal in the cabin.

A balm to your nervous systems, providing a beautiful way to both relax and bond together. A wonderful birthday present or just a shared experience. All aspects are completely tailored to your needs on the day. Investment: £150. You won’t find these exclusive retreats on my booking system as I book them in based on your diary. To discuss a date and time, or find out more, get in touch on katie@katiewheaterwellbeing.co.uk