Class names LIFT - weight lifting Ideal for beginners with EMMA Tuesday mornings at the mill - 0930 Description : It runs for an initial 6-8 week period with 4 training phases: Stability- we focus on mobility, upper and lower unilateral exercises using bodyweight and dumbbells, banded glute work and core exercises to strengthen around joints & highlight any weaknesses to be worked on. Fundamentals - we begin compound movements squats, deadlifts, chest press, rows, shoulder press amongst others, focussing on form & technique, super setting upper and lower to get the most out of an hour so we can target full body. We also continue the accessory work from previous weeks. Build - we start to explore progressive overload methods, including same muscle group super sets, tri-sets & giant sets. Grow - we begin to add challenge progressively overloading with combination exercises, time under tension, extra reps, half reps, pauses or potentially upping the weight. The idea is to then continue this work, shifting it up a gear every 4-6 weeks running term to term, so that you gradually build strength, sculpt lean muscle and gain confidence. Perfect for beginner’s but also a nice start back if you have had a break from exercising or lifting. LIFT AND SCULPT With Emma At the mill Tuesdays -1730 For those progressing from the initial Lift basic class or for weight lifters with some experience. Please Email Emma emvwilliamson@gmail.com directly for any further questions regarding the weight lifting classes Email PAUSE YOGA with Emma At the mill Tuesdays 1830 Hatha flow based yoga balancing energies, moving from one posture to the next utilising the breath- suitable for everyone. RISE AND SHINE YOGA 0730 Wednesdays at the mill with Clare. Hatha yoga, using the breath to unite mind body and soul easing you into the day ahead, focusing on foundational yoga poses. HATHA VINYASA FLOW At the mill with Clare Wednesdays 0930 Yoga to balance us in this busy world, flowing from one pose to the next focusing on combined breathing with movement. Suitable for those with some yoga experience. HATHA YOGA At the mill with Clare 1100 Wednesdays A class for all levels, Hatha yoga balances our energy in our bodies, with the use of breath. We hold the poses/asanas for several breaths at the time focusing on finding the ease in the pose whilst aiming to unite mind body and soul. VINYASA At the mill with Clare 1800 Thursdays Vinyasa yoga is a creative form of yoga where poses are linked together with the breath often in a flowing sequence. The beauty of Vinyasa yoga is the variety. There is no standard sequence in Vinyasa yoga, often focusing on moving the body with one breath on movement at a time. Vinyasa will vary in pace and intensity from class to class. PRANAYAMA, MEDIATATION & GENTLE YOGA (BROKEN BISCUITS CLASS) At the mil 0900 with Clare on Fridays. A class for those who want to go slow. A very gentle paced class with Pranayama (breathwork) Meditation and gentle Hatha based yoga. Suitable for everyone or anyone returning to movement after injury, illness or for those just wishing find some calm and grounding and peace in life. Other classes that we teach will be coming soon this winter season. YIN YOGA NIDRA RESTORATIVE YOGA SOUND BATHS Please feel free to come and try any class we do our best to teach intuitively and invite you to always go at your own pace as you know your body best. If there are any further questions about any of the classes or where to start please contact us. Please seek the advice from your GP before starting any new physical class, especially if you are returning after injury or illness.

Do I need to bring a mat?  If you are coming to classes at the watermill everything will be there for you to use, we ask that you can wipe your mat down and put it away at the end of your class please. If you prefer to bring your own mat that is ok too ! Can I pay in cash?  we can take payment on line via our website or by bank transfer or you can still pay by cash in class. If the pay of living is tricky at this time please still come along and pay what you can? I am a beginner what is the best class for me?  Any of the Hatha classes will be a good starting place, feel free to contact us with any other questions. How do I get to the class locations ? You will find the Watermill off of the A148 just outside Holt. Letheringsett Watermill Riverside Road  Letheringsett  Holt, Norfolk  NR25 7YD The Glaven bistro  The Barns Glandford Holt NR25 7JP Salthouse beach  Footpath opposite Grouts lane (Summertime only) Warners End barn Saxlingham NR25 7LA (New winter venue when the mill gets chilly) Do I need to be fit to start yoga ? Come and start where you are, if you can breathe you can do yoga. You do not need to be flexible either. Any concerns or health issues just drop us a private message. I can’t make it every week can I still come along ? There is plenty of room , come and go as it suits you, please let us know if you have booked and cannot make it, we can transfer your class payment to another time.  Do I need to book to come along ? It helps us to know how many people we need to set up for , if you forget to contact us you are still very welcome. Maybe just drop us a message to check there is still space. What if I am running late ? Life happens, please just come in quietly being mindful of others around you. Do I need to take my shoes and socks off? Shoes,  yes please,  we lay on the floors we try to keep it as clean as possible , shoes can be left just at the bottom of the stairs under the sign that says park your shoes here. Socks that’s up to you ? Yoga is usually done bare footed so you can grip better on the mat. I paid for a class pass but can’t make it for a bit ? Your class pass will be valid for 1 year from purchase. A yoga disclaimer what is that ? we ask you to fill this form out so we know what is going on physically and mentally for you this is so we can make sure we offer modifications, adjustments -we also have your emails on file for any newsletters or if in an emergency we need to contact someone on your behalf. All information is stored confidentially in line with GDPR. If you have any other questions or queries, want to book us for private 1-2-1 classes or retreat, festival work please feel free to email us iamthestormyoga@gmail.com. Thanks Clare & Emma.