Rise and Flow

Empowering children to become calm, confident and connected.

30/06/2021

Sending love to all our yogis in another Sydney lockdown👋🏻

Hope everyone is keeping safe🙏🏼

Can’t wait to resume yoga and mindfulness classes next term, when things have settled down✨

Here are some breathing techniques to try with your child in the meantime:
🌈 Have your child place one hand on their belly and one hand on their upper chest.
🌈Tell them to take a deep breath in through their nose, filling their lungs with air and breathe out slowly through their mouth.
🌈To encourage a slow exhale, imagine blowing out candles on a birthday cake (always a bit of fun).
🌈 After taking several deep belly breaths, ask your child how they feel and if they notice any difference.

Give it a go🙏🏼 Whenever I start with deep belly breaths in our yoga sessions, I notice an instant state of calm.

07/06/2021

Breathing exercises are always FUN with our ENORMOUS fluro hoberman sphere🙌

Whether I’m teaching at schools or doing yoga sessions at the studio, I always bring my Hoberman Sphere with me. It provides children with such a powerful opportunity to connect with their breath and calm their minds and bodies🧘🏻

12/05/2021

Partner Yoga Poses👯‍♀️

We have lots of siblings joining our group classes, which creates an element of FUN and CONNECTION🌈

Partner yoga poses teach children the importance of teamwork and builds trust with one another. These gorgeous sisters had lots of FUN and laughs trying to straighten their legs in partner boat pose. Loved witnessing their persistence🥳

Always look forward to Wednesday afternoons with my little yogis🙌

It’s still not to late to join! We offer trials and half term packages too. Visit our website www.riseandflow.com.au for more info.

04/05/2021

It’s not too late to join our Term 2 classes! Spaces are filling up fast✨

Our weekly yoga and mindfulness sessions will equip children with the tools to become calm, confident and connected 🌈

Suitable for primary school aged children of all levels and abilities🙌🏻

Visit our website www.riseandflow.com.au for more info🥳

18/04/2021

Term 2 classes are starting SOON and we can’t wait!✨

Join us on Wednesday afternoons at the studio in North Bondi for yoga and mindfulness🤸

Our group classes include:
▫️Breathing exercises to calm and quiet the mind
▫️Mindfulness activities to cultivate confidence and self-awareness
▫️Guided meditations
▫️Emotional regulation strategies
▫️A variety of FUN and engaging yoga poses and flows

Trial/Introductory offers as well as 4 & 8 week packages are available.

You can also save a possible $100 off classes with your Active Kids Vouchers🌈

14/04/2021

Our Term 2 yoga and mindfulness classes are starting soon!! ✨

▫️Wednesdays 4:15pm-5:00pm

▫️Located at the VF3 Studio North Bondi

▫️4 week and 8 week packages available

▫️28th April - 16th June

▫️Active Kids Vouchers accepted

Can’t wait to see all my yogis again this term🥳

Creating CALM, CONFIDENT and CONNECTED children🧘🏻

04/03/2021

This little 3 year old participates in the full 45 minute family yoga session with his older siblings.

I was told he may not last more than 10 minutes, but.... we were wrong!! He is the first one ready on his mat every week🤗

Empowering children of ALL ages to feel calm, confident and connected is our number one goal🙏🏼

Loving the cards to assist children with their poses and flows. The downward facing dog is a definite favourite!

15/02/2021

SUN SALUTATIONS (Surya Namaskara)☀️

For the past year I’ve been doing sun salutations every day, as part of my morning routine and it has made the world of difference.

I’ve been teaching children different variations of sun salutations in my sessions the past few weeks and it gives me so much joy to hear they are now starting their mornings with these fun, energising flows. The first thing they ask when they come to class is to show their salutation they have been practising (and showing their friends!)

How do sun salutations benefit children?
☀️Helps them feel present and relaxed as they flow from one yoga pose to another.
☀️Builds strength and flexibility
☀️Energises their body for the morning

I also sneakily add in some yoga therapy exercises too! Juicy twists during cobra- great for digestion!🐍

Equipping children with these invaluable tools so early in life is vital for their emotional well-being.

We still have space in our term 1 classes to come and try🤗

02/02/2021

🌈AFFIRMATIONS🌈

Daily affirmations assist children (and adults!) with their emotional well-being. They are an effective way to enhance self esteem, confidence and positive self-talk.

When a child’s level of self esteem is increased, it helps build resilience to difficult situations occurring in their life.

Just a few positive words spoken each day to ourselves can make such a powerful difference to our mind and body.

It has been a game changer for me, so it feels like an absolute blessing to share this magical tool with children✨

Some examples of affirmations to repeat with your children every morning when they wake up and in the evenings before they go to sleep:

☀️I am loved.
☀️I am supported.
☀️I am enough.

Our Term 1 Program is all about being kind to ourselves and positive self talk- suited for boys and girls🙏🏼

28/01/2021

Very excited to announce that our Term 1 Yoga and Mindfulness Program commences next week✨

We will be running afternoon classes at TWO locations:
🌈North Bondi (Tues)

🌈Coogee (Wed & Thurs)

Our 8 week program offers:
▫️Meridien-style Yoga Therapy

▫️Breathing exercises to calm and quiet the mind.

▫️Guided meditations with lavender-scented eye pillows (a definite favourite!)

▫️Mindfulness activities to cultivate confidence, self-awareness and emotional resilience.

▫️FUN!

☀️Visit our website for more info:
www.riseandflow.com.au
☀️Email Sam to book in:
[email protected]

First class is FREE🙌🏻

27/01/2021

Deep breaths to get rid of your worries🧘🏻

I always like to use props for our breathing exercises. The hoberman sphere (aka ‘magic ball’) is a wonderful tool to help children feel calm and connect to their breath🌈

▫️Gently hold the breathing ball in front of your belly. As you breath in, slowly expand the Hoberman Sphere for the duration of your inhale.

▫️As you begin to exhale, collapse the Hoberman Sphere until your exhale is complete. Notice the natural pause before your inhale begins. Repeat.

A perfect breathing exercise to do with children before school this week🙌🏻

18/01/2021

🛶Partner Boat Pose🛶

Most children love boat pose, but doing it with a friend makes it far more fun. It also builds trust as they balance together✨

After a very busy summer break with plenty of🍦🍩🍬, our holiday sessions incorporate a number of therapeutic exercises to improve the digestive system and bring the body back into balance.

The boat pose strengthens the abdominal muscles, lower back, hips and thighs. It also improves posture by giving alignment and balance to the spine.

How to do it with a friend? (Sanitised hands of course🙊)

▫️Face your partner with knees bent and toes touching.
▫️Grab on to your partner’s wrists.
▫️Keep your feet glued to your partner and slowly use your core muscles to lift your feet up to meet your partner’s feet (one at a time)
▫️Keep knees glued together and sit up tall.
▫️Add in some twists too! The liver loves twisting!

The poses don’t need to be perfect, that’s the beauty of a Rise & Flow session! We just encourage children to give it a go! It’s a safe, supportive and non-competitive environment where children are able to thrive in their own special way. The smile on their faces says it all🤗

A powerful start to our holiday sessions💛

Address

North Bondi, NSW

Website

http://www.riseandflow.com.au/

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