Nutrition
Vinyasa Flow
Fundamentals
Teacher
Ella Montgomery
Vinyasa fundamentals, breathwork
Time table
Friday
8:00 AM — 8:45 AM
The same shapes, taught properly
Ella teaches the fundamentals as if they were the whole practice, on the grounds that they mostly are. The sequence barely changes from week to week. What changes is you, and the point of the class is to be there often enough to notice.
The recurring shapes
Sun salutation A and B, unhurried.
Warrior II and its side-bending relatives.
One standing balance, held for eight breaths.
Repetition as the method
A shape you meet once is a novelty. A shape you meet forty times becomes a place you can think in. This class keeps the vocabulary small and the attention high, which is far harder than it sounds and much more useful than a new sequence every Friday.
Breath first
Every section is timed by breath rather than by count, so the pace is set by the room rather than the clock. If your breath gets ragged, that is the instruction to do less. Ella will say so out loud, more than once.
What repetition gives you
A small vocabulary
The same handful of shapes every week, deliberately.
Breath first
The breath is established before anything else moves.
Depth over novelty
You stop learning new shapes and start understanding them.
Why repetition is the method
Come weekly for a month if you can. This class rewards attendance more than effort, and the difference is usually obvious by the fourth visit.
What regulars say
Cordelia Vance
I used to want a different class every week. Ella convinced me otherwise. Doing the same eight shapes for a term taught me more than three years of variety ever did.
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FAQ
Frequently Asked
Questions
Still have a question?
Send us a message and we’ll come back to you within one business day.
No. Every class is taught with options rather than expectations, and our Fundamentals and Gentle sessions assume no prior practice at all. Tell your teacher it’s your first time and they will look after you.
Comfortable clothes and a water bottle. Mats, blocks, straps and bolsters are all provided, and there are showers and lockers in the changing rooms.
Yes. Drop-in classes and pay-as-you-go class packs sit alongside our memberships, so you can practise as often or as rarely as suits you.
Fifteen minutes before your first class, and around five for every class after that. It gives you time to check in, settle and set up your mat without rushing.
Pause or cancel anytime with 30 days notice. There are no joining fees and no lock-in contracts, and any unused class credits stay on your account.
We do. Several of our teachers are qualified in pre and postnatal practice and in therapeutic yoga. Let us know before class so your teacher can adapt the session for you.