NOOK SPRING NEWSLETTER
Dear Nook Community,
This email captures:
Nook Spring Challenge starts this Sunday 1 November
November Timetable
Upcoming events, 6th November, Xmas Mini Retreat 4th December, Japan Retreat October 2027
Nook Spring practices
Nook Kitchen Spring Smoothie recipe.
Nook flyers and information attached below.
Spring is here and you can feel it. The days are stretching, the light is changing, and there is a subtle invitation to move outward again.
In Traditional Chinese Medicine, spring belongs to the Wood element, the energy of growth, movement, vision and renewal. It is a time for new beginnings, for clearing what has become stagnant, and for gently asking ourselves what wants to grow?
As we move towards the later part of the Year of the Horse, there is something lovely about meeting that energy with intention rather than simply adding more. Spring doesn't ask us to rush. It asks us to respond to the season, to create space, to move energy through the body, to breathe a little deeper, and to let ourselves become curious about what is next.
In true Nook fashion you'll begin to see some beautiful new energy flowing through our timetable.
NEW SPRING CLASSES
We’re currently trialling a few new classes at Nook and would love to see them find their feet over the coming weeks. Our “Spring Challenge” focus for the month of November is a perfect opportunity to try the variety of classes on offer.
Running a boutique studio comes with the usual behind the scenes costs, including paying our wonderful teachers for every class they deliver. For a class to remain on the timetable, we need to see enough people coming along to make it sustainable.
So, as we move through November and the Spring Challenge, the classes that find their people will stay, while those that aren’t quite gaining traction may need to make way for something new.
For our early morning classes, we kindly ask that you book by 8pm the evening before. This allows our teachers to confirm attendance and plan accordingly. Thank you for helping us support our teachers and keep these early morning practices running.
Here are the NEW classes up and running!
MONDAY 5:30PM 45min PILATES SCULPT with Tiffany. A dynamic, focused class to build strength, tone and stability.
TUESDAY 6:00AM 60min VINYASA with Darlene. A dynamic, energising flow, linking breath with movement. Build strength, heat and stamina through creative sequences, leaving you feeling strong focused and invigorated for the day ahead.
TUESDAY 9:30AM 45min BARRE with Tiffany. A low-impact full body workouts combining movements, pulses and holds designed to build strength, improve posture, enhance balance and develop muscular endurance. Using the bar for support, we’ll work to stregthen and tone the body while building stability and control. Suitable for all levels, this class is a beautiful balance of strength, precision and mindful movement.
WEDNESDAY 9:30AM 45min CORE PILATES with Phoebe. 45min strength-focused Pilates. A seriously good core workout. designed to challenge, strengthen and sculpt. Expect controlled movements, deep abdominal work from a pilates lens. Focused. Challenging. Effective.
THURSDAY 5:30PM 45min ROLL & RELEASE with Tiffany. Foam rollers, pressure point balls and delicious myofascial release to support recovery. Especially lovely if you've been downstairs at Natural Fit doing strength work and seeking recovery, but equally valuable as a weekly counterbalance to life and training.
THURSDAY 6:45PM 75min VIN YIN with Chris. A blend of flowing dynamic movement and longer held Yin shapes, bringing together strength, softness and space.
SUNDAY MORNING 8:30am 60min NAVAKARANA with Tiffany. A practice exploring the distinctive method and movement language of Navakarana yoga.
HERE WE GO!!!!
THE NOOK SPRING CHALLENGE AND NEW TIMETABLE STARTS THIS SUNDAY 1ST NOVEMBER!
Our names are being entered for the Nook Spring Challenge, and we’re getting ready for a month of showing up for ourselves (Nook teachers included), trying new things and moving our bodies in different ways.
Some of you are such eager beavers that you’ve already started recording your classes over the past couple of weeks! We love the enthusiasm, but just a little reminder that the challenge officially starts on Sunday 1 November.
How this works:
A fresh tracking sheet will be put up for you to start recording your classes from 1st November. Simply mark off each class with one of the gold stars provided. If you attend more than one class in a day, pop two stars in the day box. A new sheet will go up at the beginning of each week.
Want to join the challenge?
The Nook Spring Challenge is FREE for our Nook members or dual membership. If you’re not currently a member but would love to join us for the month, you can jump on board too! Check out the flyer for the cost, and email hello@nookstudios.co.nz to be signed up with a months membership!
The real prize?
Is showing up for yourself!!!!
As we head into one of the busiest times of the year, it’s so easy to put ourselves at the bottom of the list. This challenge is a little reminder to keep making time for your body, your mind and your wellbeing.
If you’ve fallen into the habit of attending just your one regular yoga class, why not use November to mix things up? Try Roll & Release, Pilates, Barre or another practice you’ve been curious about. Explore the timetable, challenge yourself in new ways and discover how beautifully different movement practices can complement one another.
Think of this as an opportunity to build a little consistency, explore something new and create a regular practice that leaves you feeling stronger, more balanced and more connected to yourself.
And, of course, the person who attends the most classes throughout November will be tallied up at the end of the month and will receive a beautiful Nook wellness prize!
So, let’s get those gold stars ready, support one another and make November a month of showing up for ourselves.
We can’t wait to see you on the mat!
BOOKING CHANGES FOR NATURAL FIT + NOOK MEMBERSHIPS
A little practical admin note for those of you who hold a dual Natural Fit + Nook Studios membership.
Natural Fit are moving across to a new software system called WellyX, which will help make front-door access easier through your phone. This does mean there will now be two systems to keep in mind.
Nook Studios will remain on Momence, so please keep your Momence app on your phone and continue to use it to book your Nook classes upstairs. If you are on a Nook Membership only, attend classes on a concession card, or casually, this won’t impact you at all.
And please don't worry if you get caught out while everything settles in. If you have any trouble booking, simply come along and ask the teacher taking the class that day, we can book you in through our staff access at Nook.
UP AND COMING
Friday 6th November Yin and Pin Event, with Darlene Penberthy
YIN & PIN. For it’s first event at Nook, Darlene and Teresa are offering “Bring a Friend Special”, offering just three tickets, so three pairs, to purchase two tickets for $150 ($75 each).
Save the date!!!!!
Friday 4th December Christmas Mini Retreat, with Kristin Borchardt at May Street Community Hall XMAS MINI RETREAT
A Japanese Village Retreat 2-8th October 2027 - (half full already!) JAPAN RETREAT
SPRING IN THE NOOK KITCHEN
Nook Green Spring Smoothie
Spring is a beautiful time to bring a little more green, freshness and hydration into the day. Try this simple coconut-water smoothie as a gentle seasonal reset.
• 1 cup coconut water
• 1 large handful spinach
• ½ cucumber
• A small handful of parsley
• A squeeze of fresh lemon
• A small piece of fresh ginger
• ½ green apple, if you would like a touch of natural sweetness
• Ice
Blend until bright and smooth. Green vegetables, herbs, ginger and lemon bring freshness and plant nutrients, while coconut water makes it beautifully hydrating. Think of it less as a 'detox' in the dramatic sense, and more as a simple way to support hydration, fibre and nourishment as the season changes.
NOOK SEASONAL PRACTICE FOCUS:
SPRING BREATH FOCUS NADI SHODHANA
Spring is about movement and balance, and Nadi Shodhana alternate nostril breathing is a beautiful pranayama to bring into this seasonal transition.
Traditionally, it is used to balance the flow of energy through the body and settle the mind. From a modern perspective, slow, controlled breathing can help shift us towards a calmer, more regulated state while giving the mind something simple and rhythmic to focus on.
HOW TO PRACTISE
1. Sit comfortably with your spine long and your shoulders relaxed.
2. Use your right hand, gently folding the index and middle fingers towards the palm.
3. Close the right nostril with your thumb and inhale slowly through the left.
4. Close the left nostril with your ring finger, release the right, and exhale through the right.
5. Inhale through the right nostril.
6. Close the right, release the left, and exhale through the left.
7. That is one round. Continue for 5–10 rounds, keeping the breath smooth and unforced.
Let the breath be quiet. There is no need to push, hold or perform. Just a steady rhythm — inhale, exhale, change sides, and return.
Best wishes,
Kristin & the Nook team xo
NOOK SPRING NEWSLETTER
Dear Nook Community,
This email captures:
Nook Spring Challenge starts this Sunday 1 November
November Timetable
Upcoming events, 6th November, Xmas Mini Retreat 4th December, Japan Retreat October 2027
Nook Spring practices
Nook Kitchen Spring Smoothie recipe.
Nook flyers and information attached below.
Spring is here and you can feel it. The days are stretching, the light is changing, and there is a subtle invitation to move outward again.
In Traditional Chinese Medicine, spring belongs to the Wood element, the energy of growth, movement, vision and renewal. It is a time for new beginnings, for clearing what has become stagnant, and for gently asking ourselves what wants to grow?
As we move towards the later part of the Year of the Horse, there is something lovely about meeting that energy with intention rather than simply adding more. Spring doesn't ask us to rush. It asks us to respond to the season, to create space, to move energy through the body, to breathe a little deeper, and to let ourselves become curious about what is next.
In true Nook fashion you'll begin to see some beautiful new energy flowing through our timetable.
NEW SPRING CLASSES
We’re currently trialling a few new classes at Nook and would love to see them find their feet over the coming weeks. Our “Spring Challenge” focus for the month of November is a perfect opportunity to try the variety of classes on offer.
Running a boutique studio comes with the usual behind the scenes costs, including paying our wonderful teachers for every class they deliver. For a class to remain on the timetable, we need to see enough people coming along to make it sustainable.
So, as we move through November and the Spring Challenge, the classes that find their people will stay, while those that aren’t quite gaining traction may need to make way for something new.
For our early morning classes, we kindly ask that you book by 8pm the evening before. This allows our teachers to confirm attendance and plan accordingly. Thank you for helping us support our teachers and keep these early morning practices running.
Here are the NEW classes up and running!
MONDAY 5:30PM 45min PILATES SCULPT with Tiffany. A dynamic, focused class to build strength, tone and stability.
TUESDAY 6:00AM 60min VINYASA with Darlene. A dynamic, energising flow, linking breath with movement. Build strength, heat and stamina through creative sequences, leaving you feeling strong focused and invigorated for the day ahead.
TUESDAY 9:30AM 45min BARRE with Tiffany. A low-impact full body workouts combining movements, pulses and holds designed to build strength, improve posture, enhance balance and develop muscular endurance. Using the bar for support, we’ll work to stregthen and tone the body while building stability and control. Suitable for all levels, this class is a beautiful balance of strength, precision and mindful movement.
WEDNESDAY 9:30AM 45min CORE PILATES with Phoebe. 45min strength-focused Pilates. A seriously good core workout. designed to challenge, strengthen and sculpt. Expect controlled movements, deep abdominal work from a pilates lens. Focused. Challenging. Effective.
THURSDAY 5:30PM 45min ROLL & RELEASE with Tiffany. Foam rollers, pressure point balls and delicious myofascial release to support recovery. Especially lovely if you've been downstairs at Natural Fit doing strength work and seeking recovery, but equally valuable as a weekly counterbalance to life and training.
THURSDAY 6:45PM 75min VIN YIN with Chris. A blend of flowing dynamic movement and longer held Yin shapes, bringing together strength, softness and space.
SUNDAY MORNING 8:30am 60min NAVAKARANA with Tiffany. A practice exploring the distinctive method and movement language of Navakarana yoga.
HERE WE GO!!!!
THE NOOK SPRING CHALLENGE AND NEW TIMETABLE STARTS THIS SUNDAY 1ST NOVEMBER!
Our names are being entered for the Nook Spring Challenge, and we’re getting ready for a month of showing up for ourselves (Nook teachers included), trying new things and moving our bodies in different ways.
Some of you are such eager beavers that you’ve already started recording your classes over the past couple of weeks! We love the enthusiasm, but just a little reminder that the challenge officially starts on Sunday 1 November.
How this works:
A fresh tracking sheet will be put up for you to start recording your classes from 1st November. Simply mark off each class with one of the gold stars provided. If you attend more than one class in a day, pop two stars in the day box. A new sheet will go up at the beginning of each week.
Want to join the challenge?
The Nook Spring Challenge is FREE for our Nook members or dual membership. If you’re not currently a member but would love to join us for the month, you can jump on board too! Check out the flyer for the cost, and email hello@nookstudios.co.nz to be signed up with a months membership!
The real prize?
Is showing up for yourself!!!!
As we head into one of the busiest times of the year, it’s so easy to put ourselves at the bottom of the list. This challenge is a little reminder to keep making time for your body, your mind and your wellbeing.
If you’ve fallen into the habit of attending just your one regular yoga class, why not use November to mix things up? Try Roll & Release, Pilates, Barre or another practice you’ve been curious about. Explore the timetable, challenge yourself in new ways and discover how beautifully different movement practices can complement one another.
Think of this as an opportunity to build a little consistency, explore something new and create a regular practice that leaves you feeling stronger, more balanced and more connected to yourself.
And, of course, the person who attends the most classes throughout November will be tallied up at the end of the month and will receive a beautiful Nook wellness prize!
So, let’s get those gold stars ready, support one another and make November a month of showing up for ourselves.
We can’t wait to see you on the mat!
BOOKING CHANGES FOR NATURAL FIT + NOOK MEMBERSHIPS
A little practical admin note for those of you who hold a dual Natural Fit + Nook Studios membership.
Natural Fit are moving across to a new software system called WellyX, which will help make front-door access easier through your phone. This does mean there will now be two systems to keep in mind.
Nook Studios will remain on Momence, so please keep your Momence app on your phone and continue to use it to book your Nook classes upstairs. If you are on a Nook Membership only, attend classes on a concession card, or casually, this won’t impact you at all.
And please don't worry if you get caught out while everything settles in. If you have any trouble booking, simply come along and ask the teacher taking the class that day, we can book you in through our staff access at Nook.
UP AND COMING
Friday 6th November Yin and Pin Event, with Darlene Penberthy
YIN & PIN. For it’s first event at Nook, Darlene and Teresa are offering “Bring a Friend Special”, offering just three tickets, so three pairs, to purchase two tickets for $150 ($75 each).
Save the date!!!!!
Friday 4th December Christmas Mini Retreat, with Kristin Borchardt at May Street Community Hall XMAS MINI RETREAT
A Japanese Village Retreat 2-8th October 2027 - (half full already!) JAPAN RETREAT
SPRING IN THE NOOK KITCHEN
Nook Green Spring Smoothie
Spring is a beautiful time to bring a little more green, freshness and hydration into the day. Try this simple coconut-water smoothie as a gentle seasonal reset.
• 1 cup coconut water
• 1 large handful spinach
• ½ cucumber
• A small handful of parsley
• A squeeze of fresh lemon
• A small piece of fresh ginger
• ½ green apple, if you would like a touch of natural sweetness
• Ice
Blend until bright and smooth. Green vegetables, herbs, ginger and lemon bring freshness and plant nutrients, while coconut water makes it beautifully hydrating. Think of it less as a 'detox' in the dramatic sense, and more as a simple way to support hydration, fibre and nourishment as the season changes.
NOOK SEASONAL PRACTICE FOCUS:
SPRING BREATH FOCUS NADI SHODHANA
Spring is about movement and balance, and Nadi Shodhana alternate nostril breathing is a beautiful pranayama to bring into this seasonal transition.
Traditionally, it is used to balance the flow of energy through the body and settle the mind. From a modern perspective, slow, controlled breathing can help shift us towards a calmer, more regulated state while giving the mind something simple and rhythmic to focus on.
HOW TO PRACTISE
1. Sit comfortably with your spine long and your shoulders relaxed.
2. Use your right hand, gently folding the index and middle fingers towards the palm.
3. Close the right nostril with your thumb and inhale slowly through the left.
4. Close the left nostril with your ring finger, release the right, and exhale through the right.
5. Inhale through the right nostril.
6. Close the right, release the left, and exhale through the left.
7. That is one round. Continue for 5–10 rounds, keeping the breath smooth and unforced.
Let the breath be quiet. There is no need to push, hold or perform. Just a steady rhythm — inhale, exhale, change sides, and return.
Best wishes,
Kristin & the Nook team xo
BALI RETREAT
This month we highlight our Bali Retreat 17 - 23 August 2026
These retreats have a way of bringing together exactly the right group and right now its shaping into something really special. Come and simplify, come and be held in a way that feels steady, calm and real.
Come for the adveture, the Bali journey.
❋
Bali Retreat | Escape the Noise
BALI RETREAT 2026
ESCAPE THE NOISE
Island Rhythm · Sehuli · Pererenan, Bali
6 nights / 7 days · August 17–23, 2026
We’re stepping into May now, that beautiful window where things begin to feel real. The final couple of months of registrations for Bali are here and I always find this part so special, watching the last few of you land into the space.
If you’ve been sitting on this, quietly feeling into it, this is your moment to step forward. This retreat was created as a full reset, not just time away, but time held in a way that allows your whole system to soften.
A return to island rhythm, which your nervous system will love!
A return to simplicity,
A return to you.
THE THREE RETREAT PILLARS
When I think about this retreat its hard not to smile, everything comes back to three simple anchors:
Rhythm
We follow a steady daily structure, not rigid, just consistent. Because when the body knows what’s coming, it begins to let go. There’s something incredibly powerful in that, glorious morning sunrise practices, and closing our day and turning into late afternoon yin practices as the sun goes down.
Release
The beautiful therapeutic practices of yoga. Through yin yoga, slow flow yoga, and fascia work, we move into through the layers, where tension, stress, and emotion quietly sit. This is where space starts to open and we can safely let go.
Restore
And then we give you time to receive, the energy of the island of Bali herself, massage, rest, nourishing food, quiet. This is where your system integrates and you begin to feel like yourself again. You enter as one person and leave as another!
WHO THIS IS FOR
This is for you if you’re:
Wanting a fresh, nourishing, energising and restoring focus for yourself.
Feeling a little stretched, a little full
Holding a lot for everyone else and in need of a space to be held for you
Craving space, but also structure to support you
Wanting to come back to your body in a way that feels safe and guided
In a season of life where self focus feels needed
The one who is feeling over stimulated, over committed and ready to slow down
Anyone craving a fresh focus, mentally, physically and emotionally.
Feeling called to travel to Bali and experience something deeper than a holiday
We have such a beautiful group of all levels of yoga experiences from beginner to those regularly practicing already booked.
WHAT’S INCLUDED
6 nights at Sehuli
Up to 3 yoga practices daily
Vinyasa Yoga, Slow Flow Yoga and Yin and Restorative Yoga styles
Fascia release sessions
Meditation + breathwork
4 x massages across the week
Daily vegetarian meals and snacks
Opening + closing experiences
Retreat gift
A final dinner out to celebrate at one of my favourite restaurants
WHAT’S NOT INCLUDED
Flights
Airport transfers (we’ll guide and organise this with you if needed)
Additional spa treatments
Travel insurance
FINAL ROOMS
Private King Room and ensuite. Your own quiet space. From $4790 NZD, just 2 rooms left
Twin Share Room Shared with ensuite. Share with one other. From $4150 NZD.
Only a small number remain now.
HOW TO BOOK
I’d love to hear from you, please email your interest to hello@nookstudios.co.nz
Choose your room
Pay your deposit (as we are getting closer to travelling, monthly payment plan is still optional closing 17th July for end instalments).
You’re in!
From there, I’ll personally guide you through.
Travel details + flight suggestions
Transfers
Payment plans (if helpful)
A FINAL NOTE
If this has been sitting with you, if something in you keeps coming back to it. Trust that.
These retreats have a way of bringing together exactly the right group. And right now, it’s shaping into something really special.
Come and simplify. Come and be held in a way that feels steady, calm, and real.
Experience a retreat, guided from experience. Final rooms now open.
Warmly,
Kristin
Nooks March Newsletter
Dear Nook Community,
I hope you are all well and finding little pockets of space in your week.
Before we settle into our autumn rhythms here at the studio, I wanted to share a gentle reminder that we are now entering the final few weeks to apply for our New Zealand Women’s Restorative Retreat.
The Women’s Restorative Retreat, 22–24 May Kula Homestead, Muriwai. Applications for this retreat close March 31st, and we are now moving into the final couple of weeks. This retreat has been created as a deeply nourishing autumn offering for women, a space to pause, reconnect, and be supported through restorative practices, beautiful food, and meaningful conversation. This year the retreat has been so beautifully put together, its lovingly been prepared and full of gentle supporting yoga practices, guest speakers and nourishing meals influenced by Ayurvedic techniques.
A quiet note to share is that this retreat is offered when the season and timing allow it, and due to next year already presenting a few unexpected new avenues and opportunities, it may not return again for a while. If it has been sitting quietly in the back of your mind, this may be the moment to explore it.
More details on New Zealand Women's Restorative Retreat here. Please email hello@nookstudios.co.nz for your interest to join us on this beautiful experience this year.
A Gentle Shift into Autumn
As we move through March, there’s a shift beginning to happen in the studio. The mornings are feeling a little cooler, the light is softening, and we can sense the quiet arrival of autumn beginning to move in. In Traditional Chinese Medicine, this seasonal change guides us toward the Metal Element, connected to the Lung and Large Intestine meridians, which is the energy of breath, clarity, and gently letting go (just like the trees and the leaves) of what we no longer need.
You may begin to notice this reflected in our practices over the coming weeks. Classes may soften slightly, with a little more attention on breath, stillness, and creating space in the body as we transition seasons together. An autumn timetable will come into place mid April, adding a few more great classes to the Nook schedule.
A Warm Welcome
We’ve had a number of new members join the Nook community recently, and I just want to extend a heartfelt welcome to you all. We’re so happy you’ve found your way here. Nook has always been about more than just the practice itself, it’s about connection, community, and creating a place where you can arrive exactly as you are. If you are thinking about visiting, please make use of our 7 day weekly trial, this allows you to join as many classes as you wish over a week. and a chance to explore our great teachers at Nook.
If you’re new, you may not yet know about one of our small Nook traditions… Nook banana bread. We haven’t done this in a while, but with so many new faces in the studio lately, it felt like the perfect time to bring it back. So next Friday (20th March) for the 9:30am Yin class, we’ll be sharing our Nook banana bread along with herbal teas. We’ll also close the class with a gentle sound bowl relaxation to ease us into the rest of the day. You are warmly invited to stay afterwards for a few minutes of connection, chats, and catch-ups. I’d like to Book a Space!
Nook Autumn Rituals
As the air begins too cool and dry, it can be helpful to gently support the lungs, digestion, nervous system and immune system.
Try adding one of these to your morning water:
• Fresh lemon slices: naturally cleansing and supportive for digestion while helping the body stay gently hydrated.
• Fresh ginger: warming and stimulating for circulation, supporting the immune system as the seasons change.
• A pinch of cinnamon: Adding a pinch of cinnamon to warm water is a simple Ayurvedic-ritual that gently warms and supports the body, supporting circulation, digestion and helps balance blood sugar.
Even something small like this can become a beautiful daily ritual.
Pose of the Month
Supported Viparita Karani (Legs Up the Wall- image below)
The metal element is all about making sure we rest and build reserves as we move into cooler months, so this gem of a gentle restorative pose is one of the most nourishing ways to reset the body after a busy day.
Benefits include:
• calming the nervous system
• relieving fatigue and tired legs
• gently supporting circulation and deep rest
Try spending 5–10 minutes here in the evening and allow the body to soften.
A Quiet Whisper for Bali
Early next week we’ll also begin sharing more information about our Bali Retreat coming up this August, I am truly excited for this and cant wait to share more.
If our New Zealand retreat reflects the quiet nourishment of autumn here at home, our Bali retreat offers something quite different, the warmth, vibrancy, and spaciousness of practising together in the tropics and building an amazing daily routine over seven days, you will leave feeling revitalised and with new energy to move through the last months of the year.
Keep an eye on your inbox later in the week as we begin to share more, but here is a snippet of the Bali Retreat 2026
Warmly,
Kristin
Nook Studios
The Power of Pause
Lately, I’ve been really enjoying the ritual of sitting down and brewing a simple herbal tea, a wintering blend of ginger, thyme, and honey from our own hive. Just the act of gathering the ingredients, pouring hot water, and holding the warmth of the cup becomes a grounding practice in itself. Without these pauses, it’s so easy to fall under the constant push to extend, to do, to achieve. And yet, ten minutes of sitting with a cup of tea can be profoundly shifting, transforming the entire trajectory of a day. Instead of a restless mind racing toward the next task, we find a moment to soften, to settle, to simply pause.
This is what yoga continually invites us to remember: that what is unfolding in nature is also unfolding within us. Winter asks us to slow down, to conserve energy, to rebuild. Spring calls us to expand and create. These same cycles live in our own bodies, in our breath, and even in the rhythms of our days. When we attune our practice to the seasons and to the season we’re in personally, we begin to experience harmony instead of friction.
Neuroscience now confirms what yogis have long known: that the nervous system cannot thrive under constant stimulation. The “always-on” mode of sympathetic activation, the fight, flight, or push state may carry us through deadlines and challenges, but when it becomes our default, the cost is burnout, anxiety, and physical depletion. As Dr. Stephen Porges’ polyvagal theory reminds us, the body heals in the parasympathetic state, the state of rest, digest, and restore. It is only here, in stillness and slower practices, that the immune system strengthens, the mind clears, and the body rebuilds. We lean into these very practices in all yoga, however hold deepr focus for “polyvagal theory” or vagal nerve stimulation and toning specifically in our Nook Yin practices.
World-renowned yoga teacher Donna Farhi and one of my very first teachers I studied my first advanced teacher training with (little did I know at the time, just how much this experience was to go on and shape my life), said, “Yoga is not about touching your toes; it’s about what you learn on the way down.” Those words continue to ring true in my own practice and teaching. Rest is not a luxury, it is a necessity for the human spirit, these teachings echo what modern science now tells us is that stillness is not wasted time, but an essential medicine.
So when you arrive at the studio and consider your practice, let this be your compass, if you’re already exhausted, the last thing your body needs is more push. Instead, allow yourself to fold into the slower rhythms, restorative yoga, yin, breath practices, the spaces that down-regulate your nervous system and give you back to yourself. In honouring these cycles, we begin to live more seasonally, more sustainably, and more in tune with the natural intelligence already within us.
~August 2025
