the SHAMANA METHOD starting point. in this pilates inspired class, you will learnour breath work and deep core activation sequence 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
you will feel: well connected in your centre. this feeling will last a couple of days. our suggested remedy is more of this class.
growing from your understanding of SHAMANA METHOD breath work and core activation in CONNECTION, we take your body’s ability to balance to the next level. this very low impact whole body class with a pilates edge, aims to engage your trunk and stabilize your shoulders and pelvis through fluid developmental postures and 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.
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.
a slow, deliberate way to introduce yoga to your movement practice after CONNECTION + BALANCE. the space is set with sage, deep relaxation and intention. this class moves through a short SHAMANA METHOD 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
you will feel:relaxed, recharged and ready to ease into your day.
FREEDOM. building on the stability and fluidity created by CONNECTION, BALANCE + SPIRIT; this vinyasa-yoga inspired class explores the concept of “breath to movement”. designed to bring confidence to your yoga practice, you will spend time strengthening your shoulder and pelvic girdles before reaching a chosen peak posture (determined by teacher or class). this is the first class on our movement ladder where you are encouraged to explore your creativity, and work on postures that you may find challenging. this is why no two classes are alike. we all need a little FREEDOM.
you will feel:heat being built, awareness being stoked and a glisten on your brow.
FUSION. this class will test your stability (CONNECTION), fluidity (SPIRIT) and ability to keep up with the pace (FREEDOM). it’s the icing on your technical foundation. we blend SHAMANA METHOD core activation and glute work to create true awareness for your major muscle groups. this class transitions through yoga-like sequencing into pilates-style glute work and progresses to a weighted FREEDOM-style lunge series. together we move towards the ground and recuperate with juicy lateral stretches.
you will feel:elevation in your heart rate, all while enjoying the wild ride.
SYNTHESIS. the final combination of elements; CONNECTION, BALANCE, SPIRIT, FREEDOM + FUSION. you are the forming of a more complex substance from these simpler compounds. this class blends SHAMANA METHOD core activation and classical Pilates for a truly vibrational ab work out. the choreography expands to combine Yoga and dance for a quick-paced fluid sequence that will test your overall endurance, body awareness and cardiovascular system.
length: 60 minutes
intensity: extra super high
you will feel:this is the culmination. it’s everything you felt you needed, and now have experienced.
a beautiful blend of many movement styles. we call upon the tempo of Barre, the precision of Pilates and the length of Yoga in this deeply connected whole body class. use your knowledge of CONNECTION + BALANCE breath work, FREEDOM + FUSION strength and introduce the complexity of repetitive choreography we see in SYNTHESIS. this is Barre, the SHAMANA way.
length: 45 minutes
this class is similar to: FUSION
you will feel: worked, sweaty and grateful. tomorrow, you will remember us.
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
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
join us as we blend the elements of CONNECTION and SPIRIT. our SHAMANA METHOD breath work and core activation are paired 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
rise like the sun, stoke your internal fire and build heat with movement, repetition and breath. this strong 45 minute yoga practice will test your limits, challenge your body and create space in your mind. this SUN, MASCULINE + FIRERY practice will balance you, move you and leave you feeling enlightened.
a creative and therputic flow designed to bring balance to the body, mind and nervous system. this dilberately slow moving and grounded vinyasa based class, will bring awareness to your body by using many meditative elements and your intuition. move through sequencing that encourages you to leave behind anything that limits the ILLUMINATION of your spirit.
length: 60 minutes
similar to: FREEDOM with more emphasis on stretching and grounding
come feel alive. release the stagnant energy of your day with a full body flow. tune in to the visceral with relaxing meditation. this yoga based movement practice will consist of 45 minutes of VINYASA (yoga II) followed by 30 minutes of SOUND HEALING with singing bowls.
length: 75 minutes
intensity: high + low
you will feel: blissed out, euphoric and nourished.
this is your personal invitation to a grounded practice that will relaunch your body: an informative movement practice, that flows like water, leaving you ROOTED and centred. this multidisciplinary class focuses on core activation, deep slow stretching and sequences that will create a whole body glow. a strong connection between your body, mind and soul will be restored with yin + meditation, to enchant the hour. this class is your one stop shop for all the feels when you need to be reminded of your own personal power. stand tall and reclaim your roots. we can't wait to watch you expand.
length: 60 minutes
similar to: magic hour
you will feel: grounded, restored, rejuvenated and connected.
this beautiful blend of many movement styles gets a sweaty upgrade with heart pumping cardio intervals. our full-body barre class focused on alignment, control, and strength will leave you feeling toned, lengthened and stretched just like FLOOR BARRE, but with an energetic twist.
welcome to the dark side of PILATES. SHAMANA's very own PILATES class. 60 minutes jam packed with all of your favourite signature pilates moves from back in the day. 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 CONNECTION + BALANCE and anyone who has a deep LOVE for pilates with a twist.
slow down. take a long pause. this class offers space for deep relief, relaxation, recovery and reflection. YIN postures are most commonly held anywhere from 3-7 minutes, sometimes even longer. YIN postures typically aim to create space where we hold the most tension: in our hips and shoulders. we invite you to still your mind and body. join us on your mat for some quality self care. your body, mind and spirit will thank you. tip: be sure to practice YIN after your workout/run/bike
length: 60 minutes
you will feel: deep opening throughout your body, a sense of calm and ease.
allow the sensation of deep relaxation to wash over your entire body. with the assistance of props including bolsters, blankets and blocks, our RESTORATIVE yoga class will leave you feeling supported, nurtured and completely calm. enjoy passive postures for much longer periods of time, while you create space and stillness in your mind. it's the perfect way to finish your day.
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.
let's call it what it really is. we are so excited to welcome your POST-MAMABODY back into our space. we recommend waiting for a 6 week check with either a physio or your OB before practicing, BUT we invite you into our space as soon as you feel the need/ability to leave the house with your little one. this class is best suited for your body and baby until 12 months postpartum. we invite you to bring your baby, but also understand if you need this space alone. whatever is best for you, we will support. this session will be about bringing awareness to your postpartum body. you will re-learn proper and supported breath work technique, abdominal and pelvic rehabilitation through movement and the joy of getting back into your practice post baby. this is a safe, supportive space where breast feeding, bottle feeding and diaper changes are all welcome in our room. your baby WILL cry, and we will support you by holding space, holding your baby or being whatever it is you need on that day.
your teachers are birth doulas, postpartum doulas and all MAMABODY training graduates. we all understand how to support and will always be sure to ensure your needs are met.
part of your labour and birth support team. they are your personal reminder that what you have chosen for yourself, your body, and your family, matters. whether you are choosing a natural birth, or a medical intervention, it is important to have your needs, wishes and wants met. a doula will provide you and your partner with physical, mental and emotional support in the months leading up to and specifically on your birth day. they will help to explain and remind you of your choices so that your journey is the most informed as possible.
length: we offer 2 prenatal and 2 postpartum appointments.
Nat Flood + Bec Cottingham work together as a pair to provide this service. please inquire in person during MAMABODY class, or via instagram @natofshamana // @yogabirthbermuda