20 September 2PM – 3.30PM | One Island South
This Xtend Barre® Workshop led by Flex Co-Founder and Xtend Barre® Master Trainer, Anna Serafinas Luk will enable participants to get most out of their Xtend Barre® classes by focusing on technical moves in the class. Based on ballet and Pilates, hugely-popular and effective Xtend Barre® workouts demand correct technique, posture, control and precision. Find your turnout, understand how to work through the feet, de-mystify correct postural alignment, learn ballet terminology and work towards getting your dancer’s physique.
Master The Following in 90 mins:
– Class Structure
– What To Expect From Your XB Class – Footwork
– Basic Ballet terms and postures
– Flow & Transitions – Pilates Core Section
– Xtend Barre® Props & How To Use Them
Only $480 if you book before 7 September $550 thereafter
29 September 1PM – 2.30PM | One Island South
Led by Co-Founder of Flex, Heather Thomas Shalabi – this workshop will focus on finding the balance between flexibility and stability. Specifically, we’ll learn how to stabilize overly mobile joints such as the pelvis (for those with very flexible hamstrings), shoulders, elbows and wrists. Learning to properly stabilize joints prevents over-stretching ligaments and connective tissue, and will keep your yoga practice injury free. We will also concentrate on lower extremity alignment in standing asana. This workshop is even suitable for non-flexible practitioners who want to go deeper on learning proper alignment and stability techniques.
Only $480 if you book before 7 September, $550 thereafter
Tackle challenging asanas using the Harrison Hammock to train alignment, find support, and get deeper back bends, extensions, and balances. The workshop will include a flow practice on the mat and in the hammock. Dive into challenging inversions and arm balances, gain a stronger core, stretch further, and explore ways the hammock can elevate your yoga practice.
Central | Sunday 30 September | 4pm – 6pm | Price $550 book before 28 Sept, $600 thereafter
Island South | Thursday 18 October | 6.30pm – 8pm | Only $390 if you book before 18 Sept, $450 thereafter
Central | Sunday 28 October | 4pm – 6pm | Price $550 book before 28 Sept, $600 thereafter
The yoga wheel works wonders for gradually moving safely into backbends, inversions and other challenging poses. Created by Yoga Legend Sri Dharma Mittra, the wheel aids flexibility, balance and core strength – and feels great!
Yoga Wheel – Foundations
Central | Friday 5 October | 6.30pm – 8.30pm| Price $550 book before 5 September, $600 thereafter
Foundations: Explore new methods for chest and shoulder opening, hip flexor stretching and core strengthening. No experience and knowledge of the wheel or yoga required.
Yoga Wheel – Intermediate
Central | Saturday 6 October| 2.30pm – 4.30pm | Price $550 book before 5 September, $600 thereafter
Intermediate: For those with a basic knowledge of the wheel and with basic yoga experience. Intermediate asanas, inversions and partner work will be incorporated in a safe environment.
$1000 For Both Workshops – book before 5 September, $1100 For Both Workshops Thereafter
Handstands – the beautiful expression of strength, grace and concentration – is the goal of many yoga practitioners and body movement enthusiasts alike. And yet it is one of the most challenging and exhilarating forms of practice. In this two-part workshop, yoga and handstand teacher Victor Chau will guide you through the many techniques of safely entering the handstand and play with its different variations.
Through pair work, you will play and handstand in a fun environment with a partner.
14 October 10AM – 1PM | One Island South
The Foundations: Learn basic core strength conditioning, hands’ placements, shoulder opening and many more important skills to prepare yourself for a safe and sound handstand. This is where you will learn what it is like to stand on your handstands, correct alignment and how to conquer your fear. Beginners are welcomed, no prior experience required.
14 October 2PM – 5PM | One Island South
Handstand and Basic Hand Balancing: In this more advanced workshop, you will learn how to balance on your hands on your own, in the middle of the room. Different legs and arms variations, as well as alternative entries into handstands will also be introduced. You need to be able to kick up into handstand on your own, against the wall, to join this workshop. Otherwise, participation of Part 1 is required.
Only $1450 for both workshops if you book before 14 Sep, $1650 for both workshops thereafter
Start your postpartum recovery in this fun, inspiring and personalised Post Natal Workshop with Flex’s senior Pilates instructor Nicole Serje.
31 October 11am – 12.30pm | One Island South and 12 November 11am – 12.30pm | Central
Day 1: Participants are individually assessed for abdominal separation. Nic will gently guide you through key core-strengthening exercises to help bring back abdominal muscles for those with diastasis.
7 November 12pm – 1pm | One Island South and 19 November 11am – 12pm | Central
Day 2: Advance the basic practices from the previous session. Continue to learn new and effective techniques for studio workouts or at home. Feel the renewed strength and control!
Only $600 for both workshops if you book before 30 Sep, $700 for both thereafter
Led by Mika Childs, this lower back and hips workshop is great for stiff lower back pain, herniated disks, or sciatica. The routine works to connect your abdominal muscles with your spine to support healthy lower back function. It also offers a very deep workout to improve flexibility and range of motion in your hips, reaching deep into your hip joints, accessing tight and worn out areas you might not be aware of, while also freeing your hips of restriction.
Only $480 if you book before 2 October, $550 thereafter
16 November 11AM – 1PM | One Island South
There are so many reasons why the pelvis becomes restricted. Both the physical and the psychological experiences of each person can greatly affect the health of the pelvis and the internal organs located here. The pelvis receives a great deal of weight bearing through life. This can cause a slow progressive tightening and compressing into the pelvic area. Over time this will limit freedom of movement and cause congestion and a decrease of circulation in the pelvic area.
Only $750 if you book before 16 Oct, $850 thereafter
16 November 3PM – 5PM | Central
17 November 2.30PM – 4.30PM | Central
In the times we are living, it is essential to include a self-care program for your hands and wrists. This master class will teach you how to de stress and increase full movement in your hands and wrists This master class will focus on improving alignment of the pelvis and all of its muscle attachments. It will focus on how to work all the pelvic floor muscles to create a strong toned pelvic foundation. Learning how to prevent and self adjust prolapses, and how to stimulate reproductive function will also be covered.
Only $750 if you book before 16 Oct, $850 thereafter