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Private Yoga for Friends & Small Groups Sometimes it's easier, more enjoyable and more motivating to begin a yoga practice with someone you know. These small group yoga sessions are designed for between two and five people, offering the benefits of personalised instruction while sharing the experience with friends, family members or colleagues. Unlike larger group classes, these sessions allow me to provide individual attention and guidance while creating a welcoming and supportive atmosphere. Whether you are completely new to yoga or already have an established practice, each session is tailored to the needs, abilities and goals of everyone attending. Who Are These Sessions Suitable For? Friends who would like to practise together Couples looking for a shared wellbeing activity Family members of different ages Small friendship groups Colleagues seeking workplace wellbeing support Beginners who feel nervous about attending larger classes Anyone who would like a more personalised experience than a regular yoga class No previous yoga experience is required. Sessions can be adapted for all ages, levels of fitness and levels of flexibility. What to Expect Each session is carefully planned to meet the needs of the group. Depending on your goals, classes may include: Gentle yoga and stretching Hatha yoga Restorative yoga Yoga for flexibility and mobility Breathwork (pranayama) Relaxation techniques Mindfulness and meditation Strength and balance practices Stress management tools As a qualified yoga teacher with extensive experience teaching a wide variety of students, I offer modifications and alternatives where needed, ensuring that everyone feels comfortable, safe and supported throughout the session. Benefits of Small Group Yoga Practising yoga in a small group offers many advantages: More individual attention than a regular studio class A welcoming and relaxed environment Shared motivation and accountability The opportunity to learn alongside people you know and trust Greater confidence for beginners A personalised approach to movement and wellbeing Time to ask questions and receive individual guidance Many students find that practising with friends helps them stay committed to their wellbeing goals while enjoying valuable social connection. Sessions in St Albans and Hertfordshire Classes can be arranged at your home

Please contact the centres for further information on membership or availability per session. ST ALBANS Everyone Active@Westminster Lodge, Verulanium Park, St Albans AL1 2DJ - Wednesdays 6.15am - 7.10am, (Hot Yoga, Hot Yoga Studio) - Tuesdays 9.30am - 10.30am (Hot Yoga, Hot Yoga Studio) - Fridays 7.15pm - 8.15pm (Restorative Yoga, Hot Yoga Studio, pleasantly warm) - Saturdays 10.35am - 11.30am (Studio 2, Hatha Yoga, Non-Hot) Everyone Active@Batchwood Drive, Golf & Sports Centre, St Albans AL3 5XA - Mondays 7.15pm - 8.15pm (Hatha yoga) - Fridays 5.30pm - 6.30pm (Hatha yoga) WATFORD @Gym Location, Watford, 46 The Parade, Watford WD17 1AY (hot hatha/vinyasa) - Mondays 6.10am - 7.05am - Tuesdays 6.10pm - 7.05pm - Wednesdays 12.30pm - 1.25pm - Thursdays 9.30am - 10.25am HATFIELD @Hatfield Leisure Centre, Travellers Lane, Hatfield, AL10 8TJ Saturdays 9.00am - 10.00am (Hatha yoga)

A grounding introduction to Ayurveda, the sister science to yoga. Explore the five elements - air, space, fire, earth and water and how they related to the three doshas: Vata, Pitta and Kapha. This workshop helps you understand your unique mind-body constitution, recognise signs of balance and imbalance, and begin to see why one approach to health does not work for everyone. Helpful for: self-understanding, energy, habits, lifestyle choices, emotional patterns and creating a more personalised approach to wellbeing.

Explore the Ayurvedic clock, circadian rhythm and daily routines that help bring steadiness to body and mind. This workshop looks at how simple daily habits can support better sleep, digestion, energy, restoration and seasonal harmony. Helpful for: poor sleep, exhaustion, overwhelm, irregular routines, low energy, stress and feeling out of rhythm.

Yoga in the workplace offers staff a supportive way to pause, move, breathe and reset during the working day. Sessions can include yoga postures, mindful movement, meditation and breathwork, depending on the needs of your team. They are designed to support physical wellbeing, mental clarity, focus, emotional balance and stress management. Workplace yoga can help colleagues feel more grounded, energised and connected. Gentle movement may help ease physical tension from sitting at desks or working under pressure, while breathwork and meditation can support concentration, calm and mental steadiness. These sessions also give teams a shared wellbeing experience, helping to build connection, morale and a more positive working environment. Workplace yoga is a simple and meaningful way for employers to invest in staff wellbeing. Sessions can be offered as a regular weekly class, a one-off wellbeing event, or as part of a wider workplace wellness programme. Sessions may include: Gentle yoga and mindful movement Breathwork and relaxation Meditation and mindfulness practices Postural awareness Stress management tools Simple practices staff can use during the working day Suitable for: Office teams Schools and staff wellbeing days Corporate wellbeing events Small businesses Leadership and team development days Workplace wellness programmes Available online or in person, depending on location.

This workshop explores how Ayurveda and Yoga can support the mind, emotions and nervous system. You’ll learn how the doshas can influence emotional patterns, stress responses, communication styles and relationship dynamics, with simple practices for emotional clearing and self-awareness. Helpful for: emotional reactivity, stress, communication, relationship patterns, inner tension, people-pleasing and finding more calm in daily life.

A gentle, beginner-friendly introduction to meditation, breath awareness and mindfulness. You’ll learn what meditation is, why it matters, and how to begin a simple practice that supports emotional balance, clarity, resilience and a quieter mind. Helpful for: anxiety, overthinking, stress, poor sleep, restlessness, emotional overwhelm and feeling disconnected from yourself.

Ahara: Ayurvedic Nutrition Reset £320 | 4 weeks A gentle 30-day Ayurvedic nutrition reset to support digestion, metabolism, energy and healthy eating habits. This programme is ideal if you want to feel clearer, lighter and more grounded without following a harsh diet or quick-fix plan. You will receive step-by-step Ayurvedic nutrition guidance, simple daily rituals and mindful lifestyle practices tailored to your dosha, current needs and real life. Through Ahara, we focus on food, digestion, routine, mindset and self-care so you can begin to understand what truly supports your body. Clients often report: Feeling lighter and less bloated More restful sleep Clearer skin Improved energy and motivation Greater confidence around food and daily choices This programme helps you: Support digestion and metabolism Create nourishing eating habits Ease stress and emotional fatigue Improve sleep, energy and mood Reset daily routines in tune with your natural rhythms Feel clearer, lighter and more grounded You will receive personalised support with nutrition, simple movement, mindset tools and Ayurvedic practices you can integrate into everyday life without overwhelm. Includes 30-minute Discovery Call 55-minute Initial Consultation and Intake Form Ayurvedic mind-body dosha assessments Personalised Ayurvedic nutrition guidance Ayurvedic recipes Ayurvedic shopping list Optional online delivery of non-perishables at cost price, plus delivery charge Ayurvedic herbs and spices list 4 x 30-minute weekly check-ins Lifestyle tools and resources to support your reset Payment options Pay in full: £288 Save £32 when paid before your initial consultation. Instalment plan: £340 £100 deposit before your initial consultation, then 4 payments of £60 before each check-in. Cancellation policy Please give at least 24 hours’ notice to cancel or reschedule a session. Contact Phone: +44 7931 512142 Email: [gina@cardamomcoaching.com](mailto:gina@cardamomcoaching.com)

A supportive one-to-one consultation to explore what you are looking for from coaching and whether this is the right approach for you. This session gives us time to understand where you are now, what feels out of balance, and what you would like to move towards. You may be seeking greater clarity, emotional wellbeing, confidence, purpose, healthier habits, better sleep, improved self-care, or a deeper connection to yourself. Together, we will look at your current lifestyle, commitments, needs, intentions and goals. We may explore areas such as stress, self-limiting beliefs, emotional patterns, life direction, health and wellbeing habits, meditation, yoga, nutrition or daily routine. You will also complete Ayurvedic mind-body assessments to help identify your natural constitution and current state of balance. This gives us a deeper starting point for understanding what may support you physically, emotionally and mentally. This consultation is ideal if you are curious about coaching but not yet ready to commit to a full programme. Includes 55-minute online coaching consultation Initial discussion around your goals and current needs Ayurvedic mind-body assessment Current state of health assessment Personalised feedback and suggested next steps Guidance on which service or programme may best support you Investment £75 Optional next step If you choose to continue into the Ojas 10-week life coaching programme or the Ela 12-week Ayurvedic Wellness Journey, the cost of this consultation can be deducted from your programme fee.

Ayurveda teaches that everything we take in through the senses affects the body, mind and nervous system. This workshop explores sensory self-care practices using sound, touch, sight, taste and smell, including mantra, meditation, aromatherapy, colour, visualisation and healing daily rituals. Helpful for: nervous system balance, emotional nourishment, self-care, burnout, sensory overload, low mood and creating a calmer inner and outer environment.

Sometimes you know you want things to change, but you're not quite sure where to begin. This complimentary clarity call provides an opportunity for us to discuss your current situation, your goals and the challenges you may be facing, while exploring which of my services may be most beneficial for you. Together, we will look at your lifestyle, commitments, interests and wellbeing priorities to determine the most appropriate next steps for your individual needs. What Can We Discuss? Ayurvedic Mind-Body Assessment You may be curious to learn more about your unique Ayurvedic mind-body constitution, known as your dosha. Understanding your natural tendencies can provide valuable insights into your strengths, challenges and the lifestyle practices that best support your wellbeing. Whether you are interested in a one-off assessment or wish to explore Ayurveda more deeply, we can discuss how this ancient system may support your health and wellbeing goals. Ayurvedic Lifestyle Coaching Ayurveda takes a holistic approach to health, recognising the connection between body, mind and lifestyle. Together we can explore areas such as sleep, nutrition, movement, meditation, emotional wellbeing and self-care. Whether you are seeking support with a specific concern or looking for a more comprehensive transformation, we can discuss the programmes and services that may be right for you. Life Coaching Life coaching provides a supportive space to explore your goals, values and aspirations. Sessions can help you gain clarity, overcome obstacles, build confidence and create meaningful change. Drawing upon modern coaching techniques and the Chopra coaching framework, we can explore purpose, intention, personal growth and the habits that support a more fulfilling life. Yoga and Mindfulness We can also discuss private yoga sessions, small group classes, workplace wellbeing, breathwork and meditation. Whether your goal is to improve flexibility, manage stress, build strength or develop a sustainable wellbeing practice, there are a variety of ways we can work together. Is a Clarity Call Right for You? A clarity call is ideal if you are interested in improving your health and wellbeing but would like guidance on where to begin. There is no obligation to book a programme. The purpose of the call is simply to help you gain clarity, understand the support available and decide on the next step that is right for you.

Yoga parties with friends or family before or after a big event - allows you to focus on your physical and mental health before the celebrations.   Whilst parties for children allows the little ones to expend some energy with yoga moves and yoga themed games before blowing the candles out and cutting the cake.