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Edmonton retreat: Self-care

The theme of this special 1/2-day yoga retreat, right in the heart of Edmonton, on Sunday May 12, is self-care. This is a day to be kind to yourself, refill your cup, and re-energize. That’s the focus. Just come and be spoiled for a few hours to take care of your own body and mental health.

Itinerary for Sun May 12:

9:00-9:15 am Arrive in the clean, calm, and spacious studio at Healing Connections 10548-115 St. Give me a hug, unroll your mat, turn off your phone, collect your props, lie down beside other lovely like-minded people whom I adore, and sigh with relief. Everyone will have a different body, with varying levels of experience, and everyone will belong.

9:15-10:15 am Refreshing asana class to spring-clean your lymphatic system and wash away those wintry aches & feelings. This is a safe class for any level, including modifications, so feel free to bring a loved one.

10:15-11:00 am Catered refreshment that is light, full of colourful antioxidants, and digests cleanly (gluten-free, dairy-free, vegetarian). Make this your own siesta to read, daydream, sketch, walk around the block, or catch up with a friend.

11:00-12:30 pm Restorative yoga class to deep, deep rest—the kind of release that helps shift you into the parasympathetic nervous response where your body can repair, heal, nourish, and nudge your nudge your digestive system back into life.

Massage therapy. I have arranged for two (2!) RMT’s to circulate around to you while you’re in the restorative yoga poses to give your gentle massages. Yes! It’s true. You’ll be given a little anatomy card where you can circle any body parts that you don’t want to have massaged, in case of injuries, complications, etc.






Logistics:

When: Sun May 12: 9:00 am - 12:30 pm
Where: Healing Connections 10548-115 St.
Investment: $135 (total) per person.
What: Two asana classes, one nutritious catered refreshment, massage therapy during the 2nd class.
Who: All lovely humans belong here.
Why: You only get one body. So invest lovingly in your own health.
How: Click on the button below to use credit card. Space is limited. First come; first served. (If you can’t use credit card, then contact me asap).

The Yoga Plan:

Our first asana class will begin with some simple movements on your back, just to check in with your joints and greet your lungs. This is also a way for me to read your bodies and your range of motion. After a refreshing meditation with a centering theme, we'll enjoy tabletop poses and/or seated poses in order to warm up your spine, turn on your core, and increase circulation. Then we'll lift your mood and tone your muscles with standing poses---the feel-good kind! To end the class, we'll mindfully stretch out any tight spots and cool down with breathing techniques.

For Savasana, our final resting pose, you'll lay supine---on your back---and close your eyes. I'll help you relax and I might even give you a tiny head massage. Yes. It's too good to be true. You might fall asleep. (This is why people love yoga!)

After our delicious snack and siesta time, we’ll begin our 2nd yoga class, which will be restorative. This means that we’ll use a lot of yoga bolsters, blankets, blocks, and cushions to support the whole length of your body in various reclining yoga poses. Traditionally, one stays in a restorative pose for 10-20 minutes at at time; however, we will be incorporating massage today. Therefore, depending on everyone’s physical comfort and the pacing of the RMT’s, we’ll stay in these restorative positions for 5-15 minutes at a time. It’s glorious.

What to Bring:

Yoga mat (or borrow a studio mat for free)
Layers (in case you’re too warm/cold)
Water bottle.
If you have bolsters to bring, then please let me know, as that will affect the max # of participants!

My teaching style:

My classes are uplifting, safe, educational, and inclusive. I also have a hidden superpower. I can make yoga accessible to everyone in the room---beginners and seasoned yogis alike. Netflix potatoes and marathon runners. We use lots of props to make yoga comfy and suit your specific body. So bring your hunched shoulders, bring your arthritis, and bring your juicy body. You belong with me!

Retreat Theme: Self-care

The theme of this mini 1/2-day retreat is self-care. You know that saying that you can’t pour from an empty cup? Well this retreat is a day to care for yourself, refill that vessel, and re-energize. That’s the focus.

I want you to know that I’m very sensitive to the fact that you’re each coming to this class with different associations or triggers. Maybe you’re an exhausted parent, or maybe you have fur-babies! Maybe you’re a loving role model to others. But many of us have complex feelings about what we call Mother’s Day. Maybe you’re grappling with the concept of childlessness, infertility, loss of a child, loss of a parent—physically or emotionally. I want you to know that I’m aware. As a result, please know that the focus of this class is about your self-care. This is your designated place to recharge your own batteries and replenish your energy reserves.

If you want, you can also make this a meaningful day to think about your own role model/ grandmother/ birthmother/ mother—remember them & honour them. Sometimes this holiday makes people well up with gratitude, and other years this holiday makes people well up with sadness. So I want you to know that all of those feelings are normal and welcomed in this safe space. My intention is to make this a reassuring day that combs out your nerves and smoothes any frayed edges. Welcome to a day of self-care.

With mountains of love,
Zoe


 

Toronto Pelvic Core Retreat:  Sun Nov 25, 2018

Toronto Retreat: Sun Nov 25, 2018

Zoe’s coming to Toronto! Soothe your nervous system, stimulate your digestion, and awaken your muscles. This is the perfect half-day retreat to rinse out any grumpy habits and befriend yourself again. This mini retreat is designed to be safe and accessible for all bodies—both beginners as well as seasoned practitioners. Come just as you are, be yourself, and practise as gently or vigorously as you need that day.

 Nervous?

Do you have a friend coming who is nervous? This is what the yoga part will look like. You'll arrive in the light and spacious studio, unroll your mat, turn off your phone, and lay down beside other lovely like-minded people whom I adore.

We'll begin with some simple movements on your back, just to greet your lungs. After a refreshing meditation, we'll enjoy tabletop and/or seated poses in order to warm up your spine and turn on your core. Then we'll lift your mood and tone your muscles with standing poses---the feel-good kind! To end the class, we'll mindfully stretch out any tight spots and cool down with breathing techniques.

For Savasana, our final resting pose, you'll lay supine---on your back---and close your eyes. I'll help you relax and I might even give you a tiny head massage. Yes. It's too good to be true. You might fall asleep. 

Itinerary

  • 1:45-2:00 pm Arrive and relax.

  • 2:00-3:15 pm Indulge in an uplifting asana class to flush your circulation, clear your mind, and reacquaint yourself with your unique body.

  • 3:15-4:00 pm Savour a fresh, light, gluten-free catered snack during our break (please notify me of any allergens upon registering). Then relax, nap, daydream, read. This is your siesta!

  • 4:00-4:45 pm Soak up an informative workshop on pelvic organ support.

  • 4:45-6:00 pm Close your afternoon with a nourishing and reassuring asana class to restore your energy levels.

  • 6:00-6:30 pm Hug your goodbyes. Pack up your things. Stefan and Taia might come pick me up, so you can say hello!

Love Your Pelvic Floor

Every human has a pelvic floor, which is tasked with some enormous crucial jobs. How can we pair certain daily movements with a particular breath so that this muscular sling can execute those essential jobs and truly support our vital organs? (No, the answer is not just squeezing kegels!). Enjoy this brief workshop that is applicable and healing to every human body. You're going to love this.

My Style

My classes are safe, uplifting, and loving. I also have a hidden superpower. I can make yoga accessible to everyone in the room---beginners and seasoned yogis alike. Netflix potatoes and marathon runners. We use lots of props to make yoga suit your specific body. So bring your hunched shoulders, bring your aches, and bring your juicy body. You belong with me.

Details

Date:  Sun Nov 25, 2018
Time:  2:00 - 6:00 pm
Investment:  $115 total
Where:  Toronto Yoga Mamas
1402 Queen St E, Toronto, ON 
Entrance: The entrance to our studio is on the west side of the building down a little pathway.
Parking: Street parking on Queen street and Greenwood.
Zoe’s Cell: (647) 922 9642
Email:  zoestikeman@rogers.com

Register

It’s official. This is happening! You can pay directly by clicking on this button, below.

To Bring

  • ·There are already mats to borrow at Toronto Yoga Mamas. However, if you prefer your own, then feel free to bring it.

  • Layered clothing, in case the room feels too warm/cold for your liking.

  • A good book/journal/sketch pad if you like taking notes, and if you need a more introverted, quiet break time. Everyone recharges their energy differently.

 

Past Retreats, & Workshops

Edmonton Core Retreat

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When:  Sun May 6, 2018
Where:  Edmonton, AB
Included: $115 total

  • Asana class to flush your circulation

  • Healthy tasty refreshment (gluten-free)

  • Informative workshop on the pelvic core

  • Asana class to restore your energy levels

 


Toronto Afternoon Retreat

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When:  July 23, 2017,  2-7pm
Where:  Toronto, ON
Included:  $115 total

  • Asana class to rinse out the toxins

  • Relaxation time

  • Light/summer refreshments (gluten-free)

  • Specialized yoga philosophy presentation

  • Asana class to reassure your nervous system

 

Prince Edward County Retreat

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When: Aug 22-24, 2014
Where: Prince Edward County, ON
Included:  $500 (depending on room choice)

  • 2 nights accommodation

  • 4 yoga classes

  • All delicious meals

  • 2 specialized yoga workshops

  • Optional hikes

 


Edmonton Svadharma Retreat

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When:  Nov 1, 2014
Where:  Edmonton, AB
Included:  $100 total

  • Asana class to stimulate digestion

  • Light refreshments (gluten-free)

  • Philosophy presentation on Svadharma

  • Asana class to reassure your nervous system

 

Tuscany, Italy Retreat

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When: June 20-27, 2015
Where: Tuscany, Italy
Included: $2000-$3000 (depending on room choice)

  • 7 nights lodging; 2 yoga classes daily

  • All meals except 1 lunch + 1 dinner

  • Wine with meals

  • Italian cooking class; Art lesson; plus surprises!

  • All excursions; All ground transportation

 


Organic Wine Tasting & Yoga

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When:   Mar 16, 2012
Where:  Edmonton, AB
Included:  $140 total

  • Cleansing asana yoga class

  • Professional wine tasting. Learn to recognize initial and after notes, while comparing organic wines

  • Tasty tapas for food pairings

  • Brief restorative asana class to relax and digest

 

Testimonials

Zoe is one of the finest yoga instructors I have practiced with in 25+ years of study.

“Zoe is a master teacher, one of the finest yoga instructors I have practiced with in 25+ years of studying with outstanding practitioners in Southern California and elsewhere. She is superbly skilled and trained, sensitive to personal requirements of each student; provides creative, innovative sequences and asana combinations, with extremely precise careful, thoughtful, and detailed instructions. Her classes are simply wonderful and she herself is filled with peace, power, serenity, exuberance, and joy. It is contagious!”

— G.G.

Her style and superb instruction, make me keep coming back!

I run on average between 22 and 27 miles per week and I combine that with 4 weight training sessions. I'm 55 years old. I'm more flexible and my joints and ligaments feel better and younger now than they ever did, 10 or even 20 years ago. How is that possible? I credit the yoga that I do at least twice per week for its ability to stretch and release both my body and my mind. And I credit that yoga to Zoe. Her teaching style and superb instruction, make me keep coming back for more. My mind and body thank her.”

— Peter.

Zoe's made a positive impact on my physical and mental health.

“I wanted to say that I really enjoy coming to Zoe's yoga classes. Not only is it so convenient to have her come to us, but I like how she has so many different options for every pose, so it caters to every skill level, including my own. My main reason for coming to yoga is to help me to relax, so it is nice that there is no pressure to do everything perfectly. But at the same time, however, through Zoe's kind encouragement, she pushes me a bit more every time and shows us when we are doing something incorrect. I think that coming to yoga every week has made a positive impact on my physical and mental health, so thank you very much, Zoe!”

Stephanie.