Now on to the fun stuff. Read on for a tasty vegan cocoa cake recipe, an exercise from Salva, a new way to save at Prana and the new price list for you to download and keep.
Bring A Friend, Enjoy A Free Class
We’re always looking for new ways to bring you the best value for money. Now you can enjoy exactly that while taking a pilates class with a friend.
If you know someone interested in pilates, why not bring them along for a class.If your friend decides to become a member or book a class, you’ll receive a free class. You have to be an existing member in order to claim your free class.
To enquire about bringing a friend and claiming your free class please contact Salva by clicking the button below.
Now you’ve enjoyed Victoria’s delicious cocoa cake, no doubt you’ll be wanting to get straight onto the mat to burn it off. Prana’s studio manager Salvador gives you one of his favourite Reformer exercises to do the next time you’re in the studio.
Pelvic Floor With Heels Pilates Reformer Exercise
Level: Intermediate Repetition: 4 – 8 Springs: 2R – 3R Foot Bar: High Head Rest: As needed
1. Strengthen hip extensors
2. Bolster the gluteals, hamstrings and back extensors
3. Practice articulation in extension and flexion
Extension can be good for osteoporosis, but spine articulation may cause discomfort. For people with osteoporosis, maintain a neutral pelvis when lifting and lowering. Avoid this exercise with more severe osteoporosis, especially in the neck.
If you have suffered a knee injury, assume a wider stance to limit the amount of knee flexion needed.
For neck injuries, avoid rolling up past the bottom of the shoulder blades.
Lie on your back in a neutral spinal position with the head rest down. Place the heels on the foot bar in a V position.
Inhale in the starting position
As you exhale keep the carriage at the stopper and roll the hips up off the carriage. Avoid rolling up higher than the top of the shoulder pads
Inhale to prepare the leg extension. As you exhale press the carriage out
As you Inhale pull the carriage back into the stopper, keeping the pelvis lifted
As you exhale roll the spine down one vertebra at a time
In the traditional variation of this exercise, place the balls of your feet on the foot bar with your heels together. However, it is OK to employ any of the following foot positions:
Heels rather than toes on the foot bar
Assume second position ballet with the feet on the edges of the foot bar and the legs in external rotation
Victoria’s Indulgent But Healthy Vegan Cocoa Cake
1400g can black beans rinsed and drained (organic)
100g Mejool dates pitted
150g coconut oil (raw, unfiltered for best flavour)
20g ground flaxseeds
20g coconut flour
40g ground almonds
80g cocoa powder
2 tspn gluten free baking powder
2 tspn bicarbonate of soda (aluminium and gluten free if possible)
150g maple syrup (real maple syrup)
1 tspn salt
Preheat oven to 180°C/170°C fan oven
Line a 20cm round cake tin with baking parchment
Blend the black beans, dates and coconut oil into a smooth paste
Add the other ingredients and blend until well mixed. Pour into prepared tin smooth the top and bake for 45 minutes. When done, a cake skewer should come out clean
Allow cake to cool before carefully removing from tin. It should be soft and crumbly
New Prana Wellbeing Price List
We’ve made some slight changes to the prices of the services we offer at Prana Wellbeing.
Click the image opposite to download your brand new Prana Wellbeing price list, including fitness system, consultation and therapy, and stick it to your fridge now.
If you have any questions about the list please don’t hesitate to get in touch.
If our team has inspired you to get back into our studio, you better act fast. It’s becoming mighty popular as more people hear about us. Click below to reserve your Reformer now.
Nordic walking at Prana Wellbeing has transformed. There has never been a better time to pick up your poles and enjoy the spring and summer weather.
In the spirit of sharing great fitness ideas, we want to let you know about the improvements to Prana Nordic Walking and how it can benefit your health and happiness. In this newsletter you’ll also meet our newest Nordic walking teacher and enjoy some interesting information about our favourite outdoor fitness pursuit.
A Message From Salvador Muñoz
“My name is Salva Muñoz. Originally from Mallorca in Spain, I joined Prana Wellbeing to share my knowledge and experience of pilates, yoga and Nordic walking.
As the newest Prana Wellbeing instructor, you can normally find me teaching Reformer pilates classes, from beginner to advanced. Weather permitting, I also lead sessions in ashtanga yoga in the sunshine of The Harrington’s roof terrace. But there is another way to improve your fitness during these warmer months.
Nordic walking burns calories, lowers blood pressure, and strengthens muscle and bone. The sticks encourage movement by forcing you up and forward with every step. They also support your weight and joints, and stimulate better posture. Best of all, you breath the fresh air of your local green spaces, Hyde Park and Holland Park, while you exercise.
So what are you waiting for? Spring is here and summer is just around the corner. Book a Nordic walking session now and enjoy a sunny workout.”
Pick Up The Pace With Prana Wellbeing
Nordic walking is a full body workout. It burns 50% more calories than walking, enhances cardiovascular fitness, increases upper body strength, improves posture and tones.
The exercise is based on cross-country skiing and is used by skiers during summer training. Practitioners walk briskly with lightweight poles, pressing down and back, which in turn propels them upwards and forwards. Nordic Walking is a spirited, exuberant walk that Prana Wellbeing clients enjoy in the beautiful surroundings of The Royal Parks.
Prana Wellbeing offers three different ways to enjoy Nordic walking:
75 minute group classes of up to 12 people
Four-part, nationally accredited Learn to Nordic Walk courses in small groups
Private lessons for individuals (these can expand to include friends)
All classes depart from 1 Harrington Gardens at a time that is convenient for you.
Salva and his team can also incorporate pre-ski training on request during winter months.
Meet Our Expert Walker
Salvador has joined Prana Wellbeing at a time of great expansion. Our new teacher, Carolyn Garritt, will be leading our Nordic walking programme. With Salva and our already established walker, Antje Pauly-Singh, our team of fanatical foot stompers is on-hand to show you how much fun you can have staying fit in the sunshine.
Carolyn is our principal Nordic walking instructor. She specialises in rehabilitating after illness or inactivity. Carolyn’s style is fun and sociable. Say hello to Carolyn by clicking the image opposite and leaving her a message. BOOK A CLASS
Taking Nordic Walking A Step Further
We’ve combed the internet to bring you the best info on this fantastic cardio workout.
Nordic Walking UK
NordicWalking.co.uk is the most comprehensive website on the our favourite outdoor, fitness pursuit. Brought to you by Nordic Walking UK, it details the history of the exercise and highlights the results you will see. It also features a blog discussing everything from top walks to equipment guides. Nordic Walking UK’sFacebook and Twitter account are a great way to keep up-to-date with developments in the sport.
Fitness Magazine’s Nordic Walking Guide
If health, fitness and food are your thing, which we assume they are, you could do a lot worse than read Fitness Magazine’s website. More specifically, this guide to Nordic walking. The piece highlights interesting facts, provides tips for getting started, holds your hand through the technique and sets you some challenging goals to take to Hyde Park. This is one of the best articles we’ve seen on Nordic walking. Enjoy.
Ramblings With Clare Balding
Now celebrities are getting in on the act. TV’s Clare Balding has been producing podcasts on rambling for the BBC for some time and on Thursday March 19 2015 she recorded a special episode about Nordic walking. Click the image opposite to hear about Clare’s time walking with a British Nordic Walkingclass in Bramcote Park, Nottingham. Listen and be inspired by just how quickly Clare picked up the sport.
Click the button below, select the teacher of your choice and hit ‘Book Now’ on their profile page to reserve your spot in a Nordic walk around Hyde Park.
Guests of The Harrington, local residents and workers in South Kensington can now book their own private yoga session with Prana Wellbeing. Our team of yogis is available to lead your own personal class, designed to accommodate any skill level, at a time and a place that is convenient for you.
These private sessions are uniquely intimate. Our 1-1 and 1-2 classes are completely designed around you. Check out the Prana Yoga team below and follow the links to the schedule to book your mat time now.
Elizabeth discovered yoga 15 years ago having come from a dance and performance background. For Elizabeth, yoga benefits the soul in every way. Her passion for yoga was never supposed to lead to a career in teaching but as more and more friends asked for classes, it became exactly that. Elizabeth specialises in all forms of dynamic vinyasa and yin. BOOK A SESSION
Karin’s yoga practice spans a decade. Her vinyasa yoga combines intelligent sequencing, yoga philosophies and invigorating breath work. Karin’s clients connect with their breath and are taught to feel each pose with an open heart and quiet mind. Karin is passionate about inspiring others to heal, strengthen and find their highest potential. BOOK A SESSION
Carole fell in love with yoga after the first asana and respects yoga’s many styles in all their forms. Suitable for beginners and experienced practitioners, Carole’s classes increase inner and outer strength, and build flexibility. Sessions are designed with care and attention, promoting wellness on all levels; mental, physical and spiritual. BOOK A SESSION
Niko is a young, passionate Greek yoga teacher who gives classes in hatha, vinyasa flow and pregnancy yoga. Niko teaches from the heart with a focus on a slow flow that builds to a dynamic core workout. These classes are for yogis keen to explore, experiment and progress gently, building strength, flexibility, stamina and endurance. BOOK A SESSION
Emily specialises in teaching yoga and music to very young children through the use of body and voice. Combining her musical expertise and yoga knowledge Emily has created a style she calls Bohemian Babies, the first of its kind in the UK. Emily’s classes are perfect if you want your child to attend enjoyable, educational movement, music and yoga groups. BOOK A SESSION
Booking Your Prana Yoga Private Session
Arranging your personal yoga session with any of our teachers is easy. Simply click the button below, select the date, time and teacher of your choosing and leave a note about where you would like the session to take place:
Guests of The Harrington can take classes in their apartments
South Kensington and Knightsbridge residents can arrange to have our teachers visit them at home
Those working in the area can arrange a yoga class to take place at the office
Emily is also free to attend local nurseries and mother and toddler groups
Click the button below to make your appointment now.
Our teachers now offer more than ever before from both inside and outside the Prana Wellbeing studio. And we’re not stopping here.
A Message From Gordon Thomson
“Prana Wellbeing has been going from strength to strength. First came these regular newsletters, then the website was given a facelift and now we have leaflets on the way. All this activity is working in unison to increase awareness of our modest proactive wellness studio. However, the most exciting new feature of Prana Wellbeing is our growing team.
I personally invite you all to experience the new and improved therapies our expanding team leads from the Prana Wellbeing studio at 1 Harrington Gardens, South Kensington.
For example, you can now complement your pilates workout with a fulfilling yoga private class. Or why not have the firmness in you muscles eased out with a massage after a personal training session? Many of you will love the idea of Nordic walking in Hyde Park before you start work. There’s something for everyone to take part in, be challenged by and enjoy.
It’s important for your body to experience new forms of movement as part of a balanced proactive wellness programme, so now is as good a time as any to increase your body awareness. Read on for more details about our new classes and personnel before booking an appointment to see exactly how much has changed.
See you in the studio soon.”
The New And The Improved
As well as beginners pilates, Prana Wellbeing is introducing a host of new services and vastly improving some we already provide. Take a look at what’s now on offer at Prana Wellbeing and sign up for a class or consultation today.
Prana Wellbeing now accommodates pilates practitioners of all skill levels. Beginner Reformer classes led bySalvador Muñoz never exceed three people, ensuring total teacher-student attention. In the new intermediate and advanced classes (max three students) and sessions (max five students) taken by Gordon Thomson, clients enjoy the communal atmosphere of sharing in each other’s pilates experience. Visit the Prana Pilates page for more information.
Our new pilates services doesn’t stop at beginner, intermediate and advanced sessions. Prana Wellbeing is also offering sessions specifically designed for both mothers-to-be and new mum alike. Our antenatal programme gently strengthens and reduces the body’s susceptibility to injury while our postnatal pilates disciplines heals tired muscles and restores your core strength quickly and safely. Contact us to check the availability of these classes.
We are constantly expanding Prana Yoga. Guests of The Harrington can now book an in-room session, or, if you live or work in the South Kensington area, we can send one of our yogis to you. Prana Yoga’s style roster now includes baby yoga (taught by Emily Craven), the formidable broga and budokon (instructed by Niko Geo). On top of all this, we’ll all soon be able to roll out the yoga mats in the sunshine on terrace at The Harrington.
Prana Massage is a whole new service for our clients to enjoy. Our team of therapists can come to your Harrington apartment, West London home or office and help you relieve tension in both the muscle and mind. Styles include Swedish, deep tissue, sports, aromatherapy and facial massages. Prana Massage is led by Lucy Aldis and her talented team. Click the image to check availability now and find out more about our massage and beauty services.
This total body walking exercise is making a return to Prana Wellbeing. Nordic Walking, with our new instructorCarolyn Garritt, is an energetic, challenging form of exercise that is both accessible and sociable. Take in the Royal Parks around our studio as you build up your fitness in the increasingly warm spring and summer months. Nordic walking, like all regular exercise, lowers the risk of chronic illness such as heart disease, type 2 diabtetes, asthma, stroke and some cancers.
Beginners Pilates With Salvador Muñoz
We’ve been inundated with clients requesting beginner pilates classes. Perhaps you’ve been away from the studio, recently given birth or have been recovering from injury, whatever the reason for restarting your practice, we understand the importance of easing yourself back into pilates.
To satisfy this demand we are starting Reformer classes for beginner, intermediate and advanced practitioners. Beginners classes are intimate affairs of no more than three students designed to maximise learning, while intermediate and advanced classes are skill sharing experiences of five practitioners. These classes will commence from April 7th 2015.
Salvador Muñoz, the newest Prana team member, has an almost exclusive remit to teach the new Reformer classes. Salva is here to guide practitioners through the Prana Pilates method and give them refinement and improved results.
A Stott trained instructor, Salvador has a passion for proactive wellness. He takes great pleasure from helping others lead healthy lifestyles. His specialisms include ante- and postnatal pilates and posture correction. Salva is also an experienced yoga teacher.
If you would like to book a Reformer pilates class with Salvador, please click below to visit his Prana Wellbeing profile, and discuss availability and requirements.
Salva will be leading beginners classes for up to three students at these times every week:
If you know someone who’d like to try pilates, please forward them this newsletter. Alternatively, you can share it on social media using the links at the top of the email.
In February we promised you a March newsletter with the theme of ‘giving back’. However, our excitement got the better of us and we just had to share all the changes we’ve made to Prana Wellbeing. Fear not as Gordon will be giving us one of his favourite morning exercises and healthy eating recipes specially designed for pilates fans.Click below to see Prana Wellbeing class availability and pricing.
Prana Wellbeing Welcomes Gordon Thomson As Studio Director
Message From Gordon Thomson, Prana Wellbeing’s new Studio Director
I’ve been inundated with requests for updates. Lots of you, my fantastic students, have asked: “Where have you moved?” and “Where are you teaching now, and who with?” So, I’m letting you all know, via Prana Wellbeing, my new studio, exactly what’s been going on and what’s to come from Gordon Thomson.
2013 was one of the most dramatic years of my life, with exciting new beginnings and other really sad closures.
First, in May, I left my beloved Hackney terrace house after 26 years and moved to a set of 1770 cottages with nearly an acre of land in a village near Arundel, West Sussex. This is a very special site and is right next to Amberley railway station; convenient for the hourly train to Victoria. This was a very lucky purchase. I love my new home, its surroundings and the freedom to jump on a train at a momentâ€™s notice.
In September of that year came the closure of my studio at Queensberry Mews West. After 22 years, nigh on the 30th anniversary of my first opening in South Kensington, Pineapple, which I ran between 1984 and 1991 with Debbie Moore.
Wayne Sleep was my landlord at the time and, as my lease was due to come to an end, he decided to sell both his house opposite and the studio. These properties have been acquired by the new owners of the original Pineapple buildings. If their plans come to fruition, this will eventually be transformed into the new South Kensington club in 2015. What goes around comes around.
I had to manage six months of exile from working in London. Thankfully I was able to look after a studio in Arundel for one of my lovely teachers, Sarah Hardy, while she to a sabbatical in Italy. Travelling to that magical town every day was an opportunity to reflect on the massive changes that had happened during 2013, and plan my future. I still work one day a week in that special little studio.
At last, in April 2014, Tatiana Novaes and I were able to open a temporary new studio on the roof of 1 Harrington Gardens off Gloucester Road; just a five minute walk from my old locale. This is the Prana Wellbeing studio I mentioned at the outset. Managing this club would be impossible without the generous support and management of the landlord; a former client whose staff are running the rest of the building as serviced apartments. Visit The Harrington for more information.
During the last nine months Prana Wellbeing has been transformed into something quite special. Regular clients and teachers have loved coming to this small studio with its spectacular views of London.
It’s with great pride and happiness that I can also announce a new venture. I have recently returned from a fantastic trip to Finland experimenting with Marja Putkisto’s method. I’ve been commissioned to teach pilates machine courses to her matwork teachers over the next three years, and we are, in all likelihood, going to be planning other projects.
I wish all my dear qualified teachers much success in 2015 and beyond. If you would like to be linked to the Prana Wellbeing website, please just let me know and weâ€™ll set you up with a profile and bio advertising your business. It’s nice to be nice. There are doubtless other possibilities for cooperation and information exchange, so please do get in touch.
Here are my new house and studio details. There’s now no excuse not to be in touch: