Real Yoga for Real People
In this session you will learn ancient principles of traditional yoga practice that you will be able to integrate and make your own whether you are just beginning to practice or have years of experience. In order to experience the benefits of yoga, your practice must be adapted to you, not you to yoga. With Laura’s skilful and heartfelt guidance you will: explore the five principles of personal practice, discover how yoga transforms life into an intimate celebration with everything and return home with an understanding of the nurturing principle as a constant in your life from now on.

The Power of Pranayama
Numerous pranayama techniques exist in the yogic tradition. Breath is the link between body and mind and the most vital function to sustain life. The distinction between pranayama and simple breathing exercises is the manipulation of the breath in order to free and encourage the flow of pranic energy and to calm the restless mind. Discover and experience the benefits of several focused breathing techniques and how to integrate them into your day or into your yoga practice.

Turn Your World Upside Down with Inversions
In yoga, inversions are sometimes broadly defined as positions in which the heart is higher than the head. Learn how to develop a combination of strength and flexibility in the upper body, so that you can enjoy being upside down without creating strain or injury. Explore how to safely prepare and train the body for inversions so that they can be as beneficial and pleasurable as possible. Leave with an understanding of the physical, physiological, psychological and emotional benefits of "mild" to “full” inversions along with how to integrate them into your practice mindfully. Yoga experience is recommended.

Living Yoga & Loving it!
Join Laura in a creative exploration of Yoga as a way of life. Yoga is more than just postures and deep breathing, it is a universal path which leads to conscious evolution. Are you curious about your role in this world or looking for meaning? Be challenged to explore your own sva-dharma (self-purpose). Understand what the mind-body connection is and how it affects your overall well-being when you are in a stressful situation or a blissful one. Discover the benefits of living mindfully and the power of presence. You will leave this session with ideas on how to connect with your intrinsic happiness, how to invite flow and awaken your dance with life.

Self Discovery Through the Chakras
Develop a greater understanding of the chakra system and how it can provide insight to your life path and contribute to overall well-being. Tune in to discover clues to access your true life purpose and awaken your personal power through self-awareness techniques. Practical techniques such as breathing, visualisation, meditation and yoga will be discussed and demonstrated to balance and clear the chakras. Take inventory of what you want in your life personally and professionally. Learn to adapt and adjust to life’s ever changing environment by understanding that there is no separation between the mind and the body. As a fitness professional, your work is to patiently encourage and support your client’s efforts to navigate through life’s challenges by promoting a well rounded approach to fitness which includes the mind, the body and the spirit. By honouring the mind and body as a whole you offer the gift of self empowerment and the ability to generate optimal health for life. Get ready to explore a new archetype to life success.

The Journey to Mindful Meditation
Would you like to become a better version of yourself and live more harmoniously in all areas of your life? Dispel the cloud of confusion regarding meditation. We will look at how to steady the mind, connect with inner stillness and discover the infinite well of wisdom that lies within. Meditation is the practice by which there is constant observation of the mind. When the obstacles in life are confronted with a serene mind, one lives more happily. Discover the many benefits of meditation in this experiential workshop where we will explore the philosophy and various methods of meditation.

The Pulse of Prana with Laura Warf & Slim Williams
Prana is the universal energy of existence. It is circulated by breath, movement and awareness. When prana flows freely our energy is abundant and allows us to enter a state of bliss. Get ready to move through the seven chakras using visualization, breath, movement, music, chanting and colours to help increase the internal flow of pranic energy. Balancing the chakras leads to higher states consciousness and an opportunity to journey within to gain greater clarity of your dharma (purpose). Come alive in this unique experience where live music meets meditation, yoga and free flow movement. Strive to feel alive! Arrive with an open mind and an open heart.

Yoga Building Blocks
This session is technical in nature with a focus on executing yoga asana in a safe and progressive manner. Common yoga postures will be broken down to examine proper alignment and execution to enhance your practice or teaching. Through partner work learn how to perform postures with greater ease and how to move in and out of them safely, eliminating discomfort and the risk of injury. Correct execution of yoga postures will tone and strengthen muscles, stabilize joints, improve balance, build stamina, invigorate organs in the body and offer overall rejuvenation through the free circulation of prana. Following this session, your next yoga practice will be done with greater awareness and confidence.

The Secrets to Sequencing in Yoga
Just as numerous styles exist in the Hatha yoga branch, there also exist many ways of sequencing yoga postures and classes, the methods will vary based on styles. The art of sequencing is the ability to offer a practice that is effective, beautiful, and integrated. Based on the principles of vinyasa, a sequence is a group of related poses which connect in a progression based upon the alignment, purpose and complexity of the poses. A vinyasa flow class is comprised of groups of sequences in a related flow with some postures serving as transition between sequences. This workshop will offer tips and techniques to constructing a well-balanced class from beginning to end. Yoga experience is recommended.

Yoga Posture Assisting Techniques
This workshop will increase your sensitivity to respond to the needs of your students. Learn when and how to assist your participants effectively to enhance their yoga experience. Through partner work, practice assisting techniques that can be applied to a range of postures. Several postures will be examined to experience proper alignment. Notice how small adjustments can have a profound impact on your practice and those you teach.

Yoga: Creating Masterful Classes
Teaching a yoga class requires a special skill set different from choreographed fitness classes. As an instructor you need to be in tune with what your clients need in the moment which doesn’t always go according to your lesson plan. This session will provide useful mental, physical and spiritual tips and techniques to create a nurturing yet empowering yoga experience.

Yoga is ideal taught one on one yet our reality in the West includes multi-levelled group classes. Learn practical tips to set the scene prior to commencing a yoga class, how to cultivate the energy required to make everyone feel comfortable and to maintain a pace where everyone is respected. Learn where to start, how to progress through a class and complete the session leaving everyone is a blissful state. This workshop is a must for any instructor wanting to take their classes to the next level.

The Power of Harmony; Awakening Your Subtle Energy Body
Come and discover the mind-body connection and explore how to live in balance and harmony by understanding the subtle energysystem. The term mind body is based on the inseparable connection between the mind and body and the complicated interactions that take place between thoughts, body, and the outside world. We will investigate energetic anatomy (prana, chakras & nadis) and how it relates to overall well-being. Unite your body and mind through the practice of yoga. Pranayama,yoga asana, and meditation are vital inclusions amongst the practices that encourage the flow of prana, awaken thechakras and stimulate the subtle energy body. Yoga experience is recommended.

Yoga Detox Flow
Use yoga as a way of cleansing and balancing your life in more ways than one. Participate in a unique class that focuses on cleansing the vital organs through a special vinyasa sequence that utilizes compression and twists to stimulate the purification process within the body allowing prana to flow more freely. Give your body the assistance it needs to achieve optimal health and vitality by experiencing detox pose sequences, breathing exercises and meditation. Cleanse the mind of limiting thought patterns and detox the body to instil a greater connection with your higher self. Be on your way to a more harmonious mind, body and spirit.

Powerful Partner Yoga with Laura Warf & Marla Ericksen
Get ready to double the fun in partner yoga where we will work two by two in a dynamic series of postures. In supporting and assisting one another, you help deepen each other’s practice and experience a peaceful balance between assertion and surrender. Learn to let go of anything that is holding you back from experiencing your true self. The focus is on trust and compassion by sharing energy and collaborating with your partner using yoga asanas as part of your path to personal realizations and growth.

Bender Ball Yoga
Come enjoy a yoga session using the Bender ball as a supportive prop. This versatile little ball will help enhance your practice by helping with spinal alignment, supporting your body in certain poses and providing a focal point in balancing sequences. Experience a well rounded practice including meditation, breath work and a variety of seated, standing and balance asana which will be sure to complement your current routine. Leave feeling strong, centered and energized.

Yoga: A Journey Into Self
Take time out to tune in to your own inner world. Sit quietly in self observation without judgment to watch, allow and feel. Together in this session we will explore the path of yoga and your own sva dharma (your self purpose). We will follow with a practice that is slow and progressive in nature following the principles of vinyasakrama or evolutionary stages to allow time for self exploration and mindfulness. You will leave feeling physically centered, mentally clear and spiritually nurtured. This session is a wonderful opportunity to take time to digest all that your have gathered on your path so far.

Chandra Namaskar; Exploring the Lunar Yoga Practice
Experience a lunar flow that is restorative in nature, which includes slow even waves of movement, followed by a series of sustained postures based on Vinyasa and traditional Hatha Yoga. This practice is a great alternative to the usual solar practices we normally engage in. Explore a relaxing yet invigorating series of asanas to gradually warm up areas all in the body which includes the moon salutation (chandra namaskar) followed by deeper more sustained postures which help calm the central nervous system. Hip release and twists will be included in this practice followed by complete relaxation.

Yoga for the Older Adult
Cater to the needs of the older adult who wants to experience the benefits of Yoga but finds certain sequences and postures challenging in regular classes. Often sun salutations, certain seated postures and kneeling postures are uncomfortable for many older adults who may have underlying health conditions or joint issues that need to be respected. Learn how to modify sequences and create a practice that is welcoming and effective for everyone in your group.

Your Personal Yoga Practice; A Reflection of Self
This workshop is all about you and is experiential in nature. Is your current yoga practice a reflection of what you want or what you need? Learn to explore the inner dynamics of feeling and knowing to create the perfect yoga practice based on what you feel inside. Learn to listen inwardly for guidance and honour your true self. This will be done through a mindful meditation practice followed by individual free flow movement. Create balance in your yoga and observe how it follows you into your daily life. Your own personal experiences have a powerful impact on how and what you teach in your classes. Feel free and nurtured in this workshop to explore what lies within you through meditation, free flow yoga and shared discussion. Yoga experience is recommended.

In the Flow; the Art of Yoga
Journey into the flow. Experience a practice aimed to energetically open, increase and balance the flow of pranic energy throughout the body. Through proper breathing and mindful movement, connect with the stillness within and create a deeper relationship with your true self. Allow the dance of yoga to follow you into the dance of your life. Based on Vinyasa and Kali Ray TriYoga. Yoga experience is strongly recommended for this session.

Yoga for your Heart
Take your Yoga practice to a new level. Develop a deeper understanding of Yoga and how it relates to your relationship with yourself. Enjoy a heart opening experience through the simplicity of linking breath and movement, among several other principles originally taught by Sri Krishnamacharya that can be incorporated into all yoga styles. The heart center is the merging of all polarities, it is where left merges with right, above with below, front with back, inhale with exhale, outer with inner, female with male, strength with receptivity. Yoga begins where you are right now. Discover the foundations of Yoga practice, including careful construction and effective sequencing, asana variations, pranayama and the bandhas. Come with an open mind and an open heart.

Free Your Spine With Yoga
Regenerate energy, restore stamina, release tension and reach new limits of strength and flexibility. Examine the anatomy of the spine and common musculoskeletal imbalances. Experience asanas (postures) that focus on alignment of the spine and an improvement in posture. You will be guided through a yoga practice that supports the spine by strengthening and stretching supporting musculature. Notice immediately a sense of energy and well-being when working in postures that involve the back.

Yoga for Cyclists
Experience how yoga can enhance your postural awareness, spinal stabilization, trunk strength and breathing capabilities and in turn improve your cycling performance and aid in injury prevention. Indoor or outdoor cycling places the body in a position that may lead to musculoskeletal imbalances. This workshop will offer techniques to strengthen weak muscles and stretch tight muscles commonly seen in cyclists through a tailored yoga practice. Find a state of balance by combining the strength and energy expended in cycling (yang) to the receptivity and nurturing of a complementary yoga practice (yin). Apply yogic principles and lessons learned on the yoga mat onto your bike and into the real world where it counts.

Yoga: Energy Intensive
Cultivate energy through effective breathing techniques and movement patterns. Explore mind-body techniques that will allow you to cultivate and feel the energy living within you. Experience your life-force (prana) through movement patterns and posture sequences that make you feel alive while creating a balance of inner calm and outer strength.

Gentle Yoga, Meditation & Breath work
Time out. Let go of the outside world. Tune into your breath, your body, your thoughts and physical sensations. This session teaches the participant to be completely in the present moment. It is a journey to higher awareness of oneself and surroundings by leaning the art of mindfulness. Learn different styles of breathing to maximize your yoga practice. Explore gentle to moderate seated, standing and lying posture sequences that will relax and revitalize. Explore the union of yoga; mind, body and spirit.

R3 Yoga to Relax, Restore & Rejuvenate
Take time out to tune in to yourself. Come experience a nurturing and nourishing class to relax your nervous system, restore optimal circulation and rejuvenate your mind and body through a sequence of yoga postures designed to slow you down and release tensions. True relaxation is something that is practiced and cultivated with the goal of stimulating the relaxation response through focused breathing, visualisation, progressive muscle relaxation and body scanning. An excellent way to end the day.

Balance Your Being through Chakra Clearing
This workshop will help you understand the functions of the major chakras. We will explore energetic anatomy (prana, chakras nadis) and how it relates to overall well-being. Learn various methods of clearing and balancing each one which in turn will help enhance your natural state of high energy, intuition and mental clarity.

Quest To Be Your Best - (Key Note session)
Join Laura Warf as she shares her roadmap to success. Numerous life lessons will be shared that she has gathered on her journey so far from working in all areas of the fitness industry the past 18 years. Discover tips and techniques you can apply into your own life to keep you moving forward personally and professionally to be the best you can be. Receive guidance on discovering your unique purpose in life and how to stay on track. Join this inspirational journey towards the "Quest to be Your Best"; follow the map and apply the directions to arrive at your destination successfully. We are looking forward to meeting you on the path.

Mind-Body Coaching for Sport & Life
Improve the connection between your body and mind, and learn how to effectively develop your mental skills; ones that can give you an edge in sport and in life. Understanding how to be more in tune with your body can be the key to better mental fitness, and a better experience in sport and life. But how? In this session we will examine several skills of mentally fit athletes and the building blocks to developing or fine tuning your own mind body connection in the pursuit of excellence.

Success through Energetic Empowerment
Is there a road map to personal and professional success? There are key steps to get you there. Discover the greatness that lies within you by asking yourself specific questions during this interactive lecture. Look beyond what you see in the physical realm and learn how your subtle energy body provides clues to your life path and personal evolution. Manifest your desires by following an ancient archetype for success to develop the qualities you need to get you where you want to go.

Life Management for Busy Bodies
We are living in multi-tasking world where people are trying to get more done in less time. This modern world and high pace is affecting many individuals and people are becoming less effective and falling victim to burnout, depression, and anxiety. As a practitioner, many of your clients will be experiencing some form of imbalance, whether it is physical, emotional, spiritual or other. It is vital that your interventions factor in the causes of the imbalance and that specific stress management tools be recommended to help them find their balance and more importantly to assist them in learning how to maintain their balance in the midst of change. Tools and techniques will be shared to evaluate the type of stress that is being experienced (physical, cognitive or behavioral) and how to effectively mange it. Empower those around you to constructively counter the negative impact of stress with the help of simple and powerful tools to rebalance and heal through a holistic approach.

A Winning Combination
As a busy fitness professional, you are always focused on the well-being and success of your clients and participants. Do you practice what you preach in maintaining a healthy balance in your own life? We will examine how to achieve optimal health for yourself through careful planning and effective time management tips. Create and follow a balanced lifestyle which includes the right amount and type of exercise, proper nutrition and stress management. In turn, you will have an abundance of energy and a more positive outlook on life. Find your own “Winning Combination” and mentor clients and participants with greater impact. Look out for #1… YOU! Leave with Laura’s Top 10 Take Home Tips.

Mind-Body Coaching in Cycling
Improve the connection between your body and mind, and learn how to effectively develop your mental skills – skills that can give you an edge in sport and in life. Your emotions, sensations, past experiences, self-awareness, and even your thoughts all have an impact your physical performance. Understanding how to be more in tune with your body can be the key to better mental fitness, and a better experience on and off the bike. But how? In this session we will explore skills that you can apply directly to your cycling whether you are indoors or outdoors. We will examine the five core skills of mentally fit cyclists and the building blocks to developing or fine tuning your own mind body connection.

Yoga & Cycling Cycling; Making the Connection
This session combines the best of cycling and yoga. Learn how to create an effective ride by applying focus and mindfulness. Experience how yoga can enhance your postural awareness, spinal stabilization, trunk strength and breathing capabilities and in turn improve your cycling performance and aid in injury prevention. You will leave with techniques to strengthen weak muscles and stretch tight muscles commonly seen in cyclists through the use of specific posture sequences. Find a state of balance by combining the strength and energy expended in cycling (yang) to the receptivity and nurturing of a complementary yoga practice (yin). Discover the mind body connection and how it relates to both yoga and cycling.

Cycling: Ride With Resistance
Experience hill climbs and combinations of all kinds by using the correct resistance on your bike at all time throughout the entire ride. Learn to set your leg speed around the resistance on the bike. Defining cycling goals is the first key to a successful training program. Our goal in this workout is to progressively increase our intensity levels while always riding with the correct resistance for each drill while maintaining a calm mental focus throughout. Attention will be placed on coaching a class, proper physical and mental preparation and how to progressively increase intensity levels throughout the ride combined with proper recovery periods to assist in optimal performance.

Are you in the Zone? Heart Rate Focused Riding
Take the guesswork out of training intensity. This session will provide an in-depth understanding of heart rate training. Calculate your own maximal heart rate and riding zone. Intensities will be monitored throughout the ride. Teach your students the importance of monitoring their heart rate to achieve their full potential in fitness or athletic objectives. Our heart tells us how much recovery we need – in between intervals and also in between workouts for optimal recovery. Numerous other benefits will be examined in this session. The simplest and most continuous way to monitor heart rate is through the use of a heart rate monitor. Heart rate monitors are recommended for this session.

Cycling: The Interval Challenge
Experience intervals of all kinds. Interval training assists in improving speed, strength and performance. Learn how to manipulate several variables within a training session to create effective aerobic and anaerobic conditioning drills. Participate in sets using multiple combinations of intensity, volume and recovery periods. The end result is a functional and effective ride that will encourage participants to progress further than they thought they could.

Cycling: Communication through Coaching & Cueing
Creating an effective ride begins with how you communicate to your participants. Know what they need and what motivates them through all types of terrain through verbal and non-verbal clues. Learn new vocabulary for effective cueing and coaching strategies to guide riders into the cardiovascular zones they should be working in for each planned drill.

Cycling Building Blocks
Set the scene of your class before the ride begins. Learn tips and techniques to effectively build a cycle routine that will keep your students coming back for more. Effective warm-up and cool-down guidelines will be outlined along with demonstrations of how to create and sequence a well-designed class including a variety of terrain. Learn how to prepare your participants mentally and physically through effective cueing and the appropriate use of music that will inspire and motivate everyone throughout the ride.

TEACHER TRAINING
Laura offers training to teachers and instructors wanting to improve their instruction and take their teaching to the next level in the areas of yoga and group cycling. She also works in collaboration with FMG (Fitness Marketing Group) offering trainings in the Bender method. These specific workshops are a minimum of four hours in duration. To schedule a teacher training in your facility please contact Laura Warf directly for more details.