MAT PILATES (levels 1-3)
CONNECTION
LEVEL 1 // you will learn SHAMANA METHOD breath work and deep core activation at a pace you can follow. this is the place to build strength, learn anatomically correct technique and rehabilitate old or reoccurring tensions and strains. your experience will be incredibly grounding. this very low impact class keeps you on your mat in prone and supine positions building strength, while using developmental breathing techniques as your fuel. you will leave class having a good understanding of your body’s weak link, or areas that require more attention.
length: 45 or 60 minutes
intensity: low
you will feel: well connected in your centre. this feeling will last a couple of days. our suggested remedy is more of this class.
MAGIC HOUR
LEVEL 1 // join us as we blend our SHAMANA METHOD breath work and core activation with a slow, mindful, luscious and free flowing stretch. a beautiful way to practice any time of the day. ride the energetic waves of SHAMANA, with high vibrations in mind.
length: 60 minutes
similar to: CONNECTION + SPIRIT with more emphasis on stretching
intensity: low to moderate
you will feel: loved
DERRIÈRE
LEVEL 1-2 // welcome to dark side of PILATES. SHAMANA's twin flame to INFERNO. this is the place to work your ABS + ASS in an accessible way.
move through your favourite SHAMANA METHOD breath work and core activation, over the ball work, and every shape that we can work dat ass. your derrière (bottom) will thank you. we promise -- enjoy the stairs on the way down LOL
because this class is accessible for all levels, it means every one will feel it.
length: 60 minutes
intensity: moderate
you will feel: dat ass
BALANCE
LEVEL 2 // this low impact whole body pilates class uses SHAMANA METHOD breath work and core activation to understand your core, build strength in your shoulders and create stability in your pelvis using your favourite SHAMANA METHOD pilates sequencing. when you stand at the end of class, you will walk away with an awareness you have never experienced from a movement class before.
length: 45-60 minutes
intensity: moderate
you will feel: well and truly connected. both upper and lower body will feel elevated along with a strong sense of awareness for your pelvis, shoulders & spine.
INFERNO
LEVEL 2-3 // welcome to the dark side of PILATES. 60 minutes jam packed with all of your favourite signature SHAMANA METHOD breath work and core activation. you will love these pilates moves. curls, hip lifts, prone glutes, side glutes, you name it...we will hit it! come one come all. this class is designed for movers with extensive knowledge of their body and anyone who has a deep LOVE for pilates with a twist.
length: 60 minutes
similar to: nothing else on the schedule
you will feel: strong, long, toned + worked.
MEGA (LEVEL3)
MEGAMAT
LEVEL 3 // welcome to the NEXT LEVEL in SHAMANA METHOD PILATES. we combine all your favourite SMP exercises and level up with weight. if you are looking to get strong and keep functional movement at the forefront of your training, this is the class for you. ABS, ASS, ARMS, GLUTES, QUADS, we hit it all with precision and with heavy weight. this will feel like the REFORMER class you so desperately want, without the limited space or crazy price tag. LET'S WORK.
length: 45 or 60 minutes
similar to: INFERNO + FUSION (but with heavy weight)
you will feel: strong, tight, toned and ready to take on your day like the badass you are.
MEGAbarre
LEVEL 3 // welcome to THE NEXT LEVEL of SHAMANA METHOD. we take your favourite BARRE + CARDIO BARRE moves and level up with heavy weight. this class will feel more like a functional strength training class incorporating traditional weight lifting technique, metcon sequences and all the
spice you need to take your fitness to the next level. we dare you to make this class a regular occurance in your strength training regime and watch how your health and fittness level increases. LET'S SWEAT.
length: 45 or 60 minutes
similar to: CARDIO BARRE
you will feel: sweaty, worked, and ready to power through your day.
MEGASTRENGTH
LEVEL 3 // welcome to the NEXT LEVEL of SHAMANA METHOD. this class is UNCHARTED territory for SHAMANA CIRCLE: a true strength training class that combines functional fitness, metabolic conditioning (metcon), tabata and HIIT aspects. you will leave the room with your mind expanded, heart pumping and endorphins flowing. this class is as HIGH INTENSITY as it gets and will be taught by trainers with a background in PT, CrossFit and strength training. LET'S GO!!
length: 60 minutes
intensity: high as F*@&!
similar to: I've got nothing.
BARRE (all levels)
BARRE
a beautiful blend of many movement styles. we call upon the tempo of Dance, the precision of Pilates and the length of Yoga in this deeply connected whole body class. use your knowledge of SHAMANA METHOD breath work and core activation to take this class to the next level. move through a heart pumping warm up, core work, upper body, thighwork and glutes...the SHAMANA way.
length: 45 minutes
this class is similar to: FUSION
intensity: high
you will feel: worked, sweaty and grateful. tomorrow, you will remember us.
YOGA (levels 1-3)
KARMA
ALL LEVELS (complimentary offering) // meet the graduates of our inaugural SHAMANA CIRCLE RYS200 2024 Yoga Teacher Training. please join our newly certified yoga teachers for a foundational flow class.
we are excited to offer this complimentary class, and hope that all who enter our space will do so with excitement, openness and compassion.
the class will be VINYASA based, and suitable for all levels, especially beginners.
SPIRIT
LEVEL 1 // a slow, deliberate way to introduce yoga to your movement practice. the space is set with sage, deep relaxation and intention. this class moves through a short SHAMANA METHOD breath work and core activation sequence, into deep neck, shoulder, hip and hamstring openers. the goal is to allow a shift within ourselves. take time to experience each posture, basking in self awareness. if you are looking for the next level in your yoga journey that doesn’t involve pushing your physical limitations, this class is it. you will find your SPIRIT here.
length: 60 or 75 minutes
intensity: moderate
you will feel: relaxed, recharged and ready to ease into your day.
VINYASA
LEVEL 2 // this vinyasa class will leave you feeling stretched, strengthened, and all over invigorated. creative and challenging, yet accessible; expect to leave feeling fully rinsed, deeply connected to your body and inspired by your untapped potential.
length: 45 + 60 minutes
similar to: FREEDOM with more emphasis on pace & fluidity
intensity: high
you will feel: blissed out
class style and pace will be set by the teacher. all VINYASA classes are level II - we recommend you spend time in SPIRIT + FREEDOM if you are unfamiliar with this style of movement
PRENATAL MOVEMENT
MAMABODY
ALL LEVELS // This class was designed with your prenatal body in mind. prepare to learn about the importance of mindful connection to your pelvis, pelvic floor, abdominals and diaphragm in order to help you navigate your pregnancy and labour. we put tremendous importance on movement, maintaining your strength and understanding all of your options when it comes to birthing. this class is about standing in your power, trusting your body and understanding that you get to choose the birth that is best for your body and your baby.
remember, all SHAMANA METHOD classes are prenatal safe. we recommend in addition to MAMABODY you participate in CONNECTION, BALANCE + SPIRIT. you will be advised of other classes to attend based on your personal movement background and ability level.
length: 60 minutes
intensity: low to moderate
you will feel: educated, empowered and ready to watch your journey into motherhood unfold.
class created by Natalie Flood