Sarah McGrath
Yoga Pilates Breathwork Sound Healing Reiki
Powerful Holistic practices that can be benefited from throughout our entire lives, at the Physical, Mental, Emotional, and Spiritual levels
STAY IN THE KNOW
THE WELLS CENTRE
EPSOM
Pilates / Yogalates
Every Tuesday 18.00-19.00
Pilates class with some Yoga added in.
Pilates core-strengthening and muscle toning exercises, with some Yoga stretches and breathwork.
A class with physical and mental benefits of both practices.
Suitable for all.
Sound & Breath Baths
Various Dates
These sessions serve as a perfect opportunity to completely slow down and deeply relax.
Guided Breathwork & Words of Wisdom to ground and calm, then bathe in the healing vibration of sound, experiencing the soothing frequencies of Crystal sound bowls & Koshi chimes.
Utter Bliss.
BETTER GYM
TADWORTH
TUESDAY
CHAIR / SEATED YOGA 09.40 - 10.35
THURSDAY
CHAIR / SEATED YOGA 11.15 - 12.00
YANG TO YIN YOGA 12.10 - 13.05
YANG TO YIN YOGA 18.20 - 19.15
LEATHERHEAD
FRIDAY
PILATES 11.30 - 12.30
GENTLE HATHA/YIN YOGA 12.30 - 13.30
Please contact Better Gym to join and book in
www.better.org.uk
ASHTEAD COMMON
Classes take part outside on Ashtead Common, a beautiful, unique, tranquil, woodland space, surrounded by trees.
Immerse yourself in nature’s beauty and nourish your mind, body, and soul in the serenity and sounds of nature.
A variety of classes are offered including Yoga, Pilates, Breathwork, and Sound bathing, plus special events such as ‘Walk & Yoga’ and ‘Dog & Owner Yoga’.
Due to being outside and reliant on Mother Nature, a chance of rescheduling exists in adverse weather.
SUBSCRIBE TO BE INFORMED ON UPCOMING DATES
Lessons, Clubs, Workshops & School Holiday Retreats for School children
Lessons & Activities
Epsom College 11-17 ages
Guildford High School for Girls 11-17 ages
St. Andrews Secondary Epsom Year 11
Clubs
St. Martins Primary Epsom 5-11 ages
West Ashtead Primary 5-11 ages
Cranmere Primary Esher 5-11 ages
Retreat Days
During the school holidays Retreat Days are available for
children 6-10 year olds from 9am-3pm on selected dates
sYs
Sarah Yoga Surrey
THRIVE STUDIO BOOKHAM
SEN YOGA
SATURDAYS 10AM
Please book directly
A class for young people with special needs / requirements. Individual's needs might include ADHD, Downs Syndrome, Autism, Dyspraxia.
Please contact 07 Studio before booking your child onto this class.
Please note there will be music played during the class, if your child is sound sensitive they may wish to wear ear defenders.
BREATHWORK
Breathwork is a term for various breathing practices in which the conscious control of breathing is said to influence a person's mental, emotional or physical state.
It exists in a variety of forms: Ancient practices such as Pranayama and modern techniques developed by doctors and other practitioners. While more complex practices are available, there are many easy & quick exercises that can be worked into your daily wellness routine.
Today Breathwork has evolved to include many new techniques that focus on the use of breathing exercises as a means of therapy and self-healing.
Breathwork is more than an exercise of breathing correctly or with intent. Breathing techniques are tools for major transformation and deep healing.
Science backed benefits include: reduce stress & anxiety, increases energy and boosts immunity, lowers blood pressure and improves circulation, helps manage pain, strengthens lungs, improves mood and self esteem, releases toxins, improves sleep, helps heal from trauma and manage PTSD, improves digestion, helps to overcome addictions, improves focus and creativity.
YIN YOGA
Yin yoga classes are slow paced & the perfect balance to yang style of yoga practice. Yin yoga is a passive approach to yoga where you perform the majority of the poses seated, on the floor or laying down. Incorporating principles of Traditional Chinese Medicine, with asanas (postures) that are held for longer periods of time.
By stretching & deepening into postures, we open up any blockages & release Qi energy to flow freely through our bodies.
The parasympathetic state is the healing state that brings your nervous system into balance. Our self-healing capacities are most powerful in the parasympathetic state which you can reach during Yin Yoga practice.
YOGA & MINDFULNESS
FOR CHILDREN & TEENAGERS
Yoga & mindfulness classes for children result in many possible benefits including a healthier body, development of stress management & relaxation skills, enhanced self-awareness & self-esteem, increased imagination & empathy, & improved self-discipline. Yoga & mindfulness practice has been found to reduce stress & tension, dissipate excess energy, relieve tiredness, lengthen attention span, improve physical health, sharpen concentration, enhance mental clarity, & cultivate better interpersonal relationships.
Practice can also increase academic achievement, improved decision-making skills, improved communication skills, & increased IQ.
Yoga’s effect on children with attention and behavioral difficulties decreased hyperactivity & impulsivity, increased self-control, increased attention span, reduced anxiety, & improved complex learning skills.
The evidence is overwhelming regarding the plethora of positive benefits of Yoga & Mindfulness for children and teenagers
HATHA YOGA
Hatha yoga is a powerful tool for self-transformation. It asks you to bring your attention to your breath, which helps to calm & still the fluctuations of the mind, and be more present in each moment.
Focus is on alignment & physical & mental benefits of each posture (asana), building strength & flexibility, & mastering breath to boost physical & mental well-being.
The word 'hatha' refers to a set of postures that are designed to align the skin, the muscles, and the bones. They are designed to open the many channels of the body, specifically the spine so that energy can flow more freely through the body. Hatha is also broken down as ‘ha’ meaning ‘sun’ and ‘tha’ meaning ‘moon’. Hatha yoga is a path toward creating balance and uniting opposites.
CHAIR / SEATED CLASSES
These classes benefit everyone, especially beginners, seniors, wheelchair users, those with mobility, balance, inflexibility, or injury issues.
You don’t have to worry about getting up & down from the floor. You will be better able to continue with hobbies & daily activities. Proprioception is the skill of knowing where your body is in space & coordinating your movements accurately, this is particularly important in preventing falls. Chair classes can lessen the impact of chronic illnesses & pain. Can help with stress, pain, fatigue, joint lubrication, and age-specific issues like menopause and arthritis. You will feel healthier, which attributes to the increase in circulation & stimulation of the lymphatic system.
Being calmer & more relaxed inevitably leads to a greater feeling of happiness & well-being.
Many look at yoga or wellness type classes as something they simply cannot do. They may not have the balance or have suffered an injury that hampers movement. Perhaps they are just uncomfortable or lacking confidence in their ability to do it. If any of these apply to you, then these chair classes may be the solution.
SOUND HEALING
A review of 400 published scientific articles on music as medicine found strong evidence that music has mental and physical health benefits in improving mood and reducing stress. Sound meditation and experiences have helped people reduce tension, anger, fatigue, anxiety and depression while increasing a sense of spiritual well-being, deep relaxation and physical pain relief. Sound works through the vibrational tactile effects on the whole body.
Sound-based vibration has been shown to help people with pain from arthritis, menstrual pain, postoperative pain, knee replacement pain. It has even been found to improve mobility, reduce muscle pain and stiffness, increase blood circulation, and lower blood pressure.
Listening to certain frequencies can synchronize and change one's brainwaves. Different states of alertness and consciousness in different parts of the brain generate varying frequencies of brainwaves.
Sound has an ancient kinship with meditation and healing. Sound healing has ancient roots in cultures all over the world, including Australian aboriginal tribes who used the didgeridoo as a sound healing instrument for over 40,000 years to ancient such as Tibetan or Himalayan singing bowl ceremonies. Sound meditation is a form of focused awareness type of meditation. These practices highlight themes of how the experience of sound manifests not only through hearing but through tactile physical vibrations and frequencies.
YOGALATES
A fusion of Yoga and Pilates mat work which combines the slow, fluid movements of Yoga with the core stabilisation and muscular control of Pilates for a perfect blend of exercises that builds flexibility, balance and strength.
Yogalates concentrates strength in the middle (abdominal area, buttocks and lower back), the body develops harmoniously, stretching muscles, toning the body, improving posture and developing coordination, stimulating blood circulation.
Yogalates uses a mind-body connection to improve physical, emotional and spiritual levels of those who practice it.
As it improves breathing, circulation and energy levels, Yogalates speeds up metabolism, so combined with good nutrition, this type of exercise can be used very effectively for weight loss.
Mental benefits are also noticeable as exercises performed accurately and fluently need all our attention to increase the total control of the body and breath.
Besides better oxygenation of the blood, the release of endorphins facilitates the elimination of stress and problems related to it.
Yogalates helps lower back pain, strengthen the abdominals and lengthen muscles, allowing better control of posture.
PILATES
Created by Joseph Pilates in the early 20th century, Mat Pilates distinguishes itself from other workouts through its focus on controlled movements, deep breathing techniques, and mindfulness which contribute to better physical health and well-being. A low impact workout that uses your own body weight and gravity as resistance, focuses on core strength and overall body conditioning, enhances postural alignment, increases flexibility, improves balance, boosts mental health and reduces stress levels.
Mat Pilates is a great workout option for people of all fitness levels, from beginners to advanced athletes. Mat Pilates is a low-impact exercise, it’s easy on your joints and can be a great option for those recovering from injuries.
PRIVATE 1 2 1 CLASSES
Your preferred content & schedule, tailored completely for you.
Individually or with a Partner
REIKI
Reiki is a Japanese word comprised of two components - REI means universal - KI means life force energy or energy.
Reiki is a beautiful form of energy healing. Energy is at the core of everybody and everything. It's a single unifying factor for the entire universe that we know of. The scientific community refer to it as the field, meaning that it's all around us all the time, even if we don't know it's there. It's not just around us. It is us.
The knowledge that unseen life energy flows through all living things is connected with healing. It has been a part of the wisdom of many cultures since ancient times.
Reiki clears, heals and balances the energy pathways, allowing the life force to flow in a healthy and natural way.
Reiki may relieve pain & discomfort, reduce stress & anxiety, awaken intuition, strengthen the immune system, promote healing, balance energy and release toxins.
TESTIMONIALS
I am really enjoying your Pilates sessions. I find them so inclusive and welcoming. I feel like I've both worked hard and relaxed all in one. Who knew that was possible.
I am unable to do any exercise classes but your Chair Class is fantastic for my age and abilities. I am really enjoying them, feel so much better afterwards and look forward to them weekly. Thank you Sarah.
You led us all into such an awesome relaxing Sound & Breath Bath. Your techniques are so gentle, full of love, touching to the core. Thank you so much. I WILL be at the next one.
I just wanted to say thanks for the wonderful Sound Bath. It was amazing! I felt I was ‘in’ the sound from the crystal bowls, I was completely immersed! I slept so well that evening. I will definitely book in for the next one! Maybe I can persuade my granddaughter to come along too, she struggles with sleeping. Thank you again.
I attended Sarah's Ashtead Common Class recently and will definitely be going to more. The magical spot on the common where Sarah's classes take place is so perfect and peaceful. Sarah's breathwork techniques and calming voice reminded me to breathe better and check in on myself more. We all need to. It was a wonderful class accompanied by woodland sounds and birds singing in the trees. Thank you Sarah.
I wanted to tell you, you are amazing. Cara (Aged 6) comes home telling me everything she learnt and shows me all the positions and different animal names which is just incredible. She sits cross legged and says 'Yoga means Union' then does the entire mind body breath words and movement you teach them. My heart melts because it is crazy how she remembers everything. My best is 'Mom, today we learned about Drishti'!! I said to her I can't wait for her to come with me to a Yoga class when she is older. So thank you Sarah for being you and teaching the children the way you do.
Sarah instructs Dance & Yoga sessions at Kingswood House School for girls & boys. The children are excited to attend every session with Sarah & they always leave with a spring in their steps & smiles on their faces. Sarah incorporates her extensive knowledge of Dance & Yoga into fun & innovative lessons. Sarah is a natural teacher & her passion shines through in every session. It is wonderful to hear the happiness & laughter coming from class. Sarah is dedicated and patient which makes her loveable by all she meets. Sarah is especially patient with our SEN children & they always feel welcomed & respected. It is a pleasure having Sarah as part of our KHS family.
Sarah always goes the extra mile and has made a real difference to our clients who have made exceptional progress under Sarah's teaching. She is highly praised for her ability to connect and inspire clients and is a real asset to any team.
Thank you so much, I absolutely loved your wonderful class, and the visualisation meditation with the trees and roots seemed so personal. I would love to do more classes with you as I am particularly missing the spiritual side of yoga in the classes that you bring to yours. Hope to be in your classes again soon.
Thank you for all your work at Guildford High School for Girls. The girls thoroughly enjoy your sessions, and it has made a clear difference to supporting both their mental and physical health.
A lot of thanks to you for all the work you do for the children. Eva (Aged 6) loves coming to your yoga session and is always looking forward to Mondays just because of it.
The parents have all praised the class and the children's new attitudes, and how they always go home talking about their sessions with you Sarah.
Sarah's gentle Yoga classes are wonderful and very relaxing. The visualisation meditations during savasana are great. Sarah is lovely and I thoroughly enjoy her classes.
Libby (Aged 6) loves your classes so much and they have already taught her skills she will use for life. As an anxious, sensitive soul she often uses the yoga breathing to help calm her nerves in stressful situations. I’m so glad she found you!
Sarah's brilliant Yogalates class, a combination of Pilates and Yoga, made me realise how much I have missed Pilates. I used to go to regular Pilates classes when I lived abroad. I absolutely love Sarah's class in Epsom.
I AM SARAH
My aim is to bring the body and mind to a balanced, relaxed, happy hearted, and harmonious state by sharing and teaching my love of Movement, Wellness & Mindset practices to make you benefit from their healing powers and qualities, as they have done and continually do for me.
I believe my classes are for everyone and everyone can benefit, whether physically to increase strength, flexibility, lung-capacity, muscle tone, fitness level, and balance, or mentally to re-balance emotionally, de-clutter the mind, release and heal the past or present, cope with grief, manage woman’s lifecycles, to open more deeply to personal authenticity, to align with the soul’s true purpose, live consciously & joyfully, and be your best self from the inside out.
I started dancing at 2 years old, a few years later auditioning and casting for TV & Theatre roles, followed by 40 years working professionally in the Arts & Entertainment industry as a Dancer, Model & Actor. Simultaneously, I qualified as a Gym Instructor, Exercise to Music Instructor, and taught and ran my own Dance and Aerobics classes during my late teens/early twenties. Founded, owned and directed a London based Hospitality and Event staffing agency in my early thirties, and spent 22 years working internationally as a ‘Coconut’, Dancer & Singer, in Kid Creole and the Coconuts 80’s band (1998-2020).
Alongside my career, I had a love for practicing weekly Yoga for nearly 30 years.
Life-changing events awakened me into reassessing areas of my life due to what I saw and felt during my beloved Mum’s nineteen-month cancer prognosis. In the years following her death, my suffering became my awakening. As I arose from grief and self-healing, I wanted to do something that benefited, helped, alleviated, and truly supported others going through life’s struggles, challenges, pain and suffering physically and/or mentally. I retired from performing in 2020 and chose to go back to teaching by following my lifetime love of Yoga, qualified as a Yoga Teacher and developed a deep interest in the human body’s healing capacities, and all things nature and natural.
I continued to study and gained further qualifications in Yoga, Pilates and wellbeing practices
such as Reiki and Sound Healing.
Through first-hand experiences and witnessing in my clients, I know these practices are powerful tools and can be benefited from throughout our entire lives, at the physical, mental, emotional, and spiritual levels.