Category: Past Day Retreats

Open post
Kombucha mocktails

Kombucha for gut health!

Zena gut healthKombucha for gut health!
The trendy, fizzy, slightly sweet-and-sour drink that’s not only delicious but also packed with health benefits. Let’s dive into why you should consider incorporating homemade kombucha into your daily routine and why ah kombucha for gut health is good.

What is Kombucha?
Kombucha is a fermented tea, made by adding a culture of bacteria and yeast (often called a SCOBY, which stands for symbiotic culture of bacteria and yeast) to sweetened tea. Over time, the bacteria and yeast break down the sugars, producing carbon dioxide and organic acids along the way. This process not only gives kombucha its signature tangy flavour but also imbues it with a variety of nutrients and compounds beneficial to health.

Zena's flavoured kombucha bottlesHealth Benefits of Kombucha

  1. Rich in Probiotics
    One of the primary benefits of kombucha is its probiotic content. Probiotics are beneficial bacteria that promote a healthy balance of gut flora. A healthy gut is essential for proper digestion, nutrient absorption, and even mental health. By consuming kombucha regularly, you can give your gut the good bacteria it needs to thrive.
  1. Detoxification
    Kombucha contains glucuronic acid, which binds to toxins in the liver, facilitating their excretion from the body. This detoxifying effect means you’re giving your liver a helping hand in removing harmful substances, leaving you feeling more energized and less sluggish.
  1. Enhanced Digestion
    Because of its natural probiotic content, kombucha can help alleviate various digestive issues, including bloating, indigestion, and constipation. The drink promotes the growth of healthy gut bacteria, allowing your digestive system to function more smoothly.
  1. Immune Support
    Kombucha is rich in antioxidants, which can help to strengthen your immune system. Antioxidants fight off free radicals, which are unstable molecules that can cause damage to cells and contribute to various diseases. By boosting your immune system with these antioxidants, you’re better prepared to fend off illnesses.
  1. Potential Weight Loss Aid
    Drinking kombucha can also potentially help with weight loss. The acetic acid produced during fermentation has been shown to reduce fat accumulation, while the probiotics can help balance your gut flora in a way that prevents weight gain. Of course, it should be part of an overall healthy lifestyle.
  1. Improved Mental Health
    Believe it or not, your gut health is deeply linked to your mental health. Consuming probiotics has been shown to reduce symptoms of depression and anxiety. Kombucha’s gut-friendly properties can contribute to better mood regulation and overall mental well-being.
  1. Anti-Inflammatory Properties
    Chronic inflammation is linked to a variety of health issues, including heart disease, diabetes, and arthritis. The antioxidants and organic acids in kombucha can help reduce inflammation, potentially lowering the risk of these chronic conditions.

Why Make It at Home?

  1. Customisation 
    When you make kombucha at home, you have complete control over the ingredients and flavors. Whether you prefer fruity, spicy, or herbal notes, you can experiment with different teas and flavorings to create your perfect brew.
  1. Cost-Effective
    Store-bought kombucha can be quite pricey. By making it at home, you can save a significant amount of money. All you need are some basic ingredients and a SCOBY, which can be reused multiple times.
  1. Less Sugar
    Commercial kombucha can contain added sugars or artificial sweeteners. When you brew your own, you can monitor and control the sugar content, making a healthier version according to your taste.

Kombucha mocktails Join my Kombucha making workshop Learn more & register your interest

Daily Consumption Tips
While kombucha is packed with benefits, moderation is key. Drinking around 8 ounces per day is usually enough to enjoy its health benefits without overdoing it. Also, if you’re new to kombucha, start with smaller amounts to see how your body reacts.

Conclusion
Incorporating homemade kombucha into your daily routine can offer numerous health benefits, from improved digestion and detoxification to enhanced mental and immune health. Besides, crafting your own kombucha is cost-effective and allows for creative customization. So why not give it a try? Your body (and taste buds) will thank you!

Open post

Ball Rolling Method


What is the Ball Rolling method?

My Ball Rolling class is a powerful self-treatment method that uses 2 or more grippy and pliable rubber balls, to help eradicate aches and pains to restore your natural movement.

This method helps you identify blind spot areas that are catalyst for pain and injury. These areas are usually underused, overused, misused, abused, exhausted or totally confused and need to be felt, seen and heard by you!

In the 20 years I have been teaching and practising yoga, I have come to understand that we must integrate our painful and achy blind spots into our movement and self-care practice, otherwise we are moving & exercising from an unconscious place and we may struggle to find peace in every day life.

First picture – Ball at the top of spine/base of neck is showing me releasing out my tight shoulders, realigning my posture from sitting at my desk for 60-minutes and soothing an achy back. Always working mindfully, pausing and breathing.

Second picture – Ball over the shoulder-blades I am stretching out the front of my chest/diaphragm for better breathing & oxygenation, releasing tightness in my upper back, stretching out through the armpits and intercostal muscles around the ribcage. One can go as deep as your body will allow you, we listen and stop if there is pain.

Who are Ball Rolling classes for?

Whether you are a busy Mum running after your toddler with a sore shoulder, a top athlete who wants to improve their performance, a surgeon who suffers with back pain or a desk bound office worker who has painful wrists, the treatment is the same. Dysfunction is dysfunction in whatever ways it shows up.

My Ball Rolling method restores optimal performance in your tissue so that you can do what you want to do, better and pain free and at the same time become aware of your bad movement habits!

In this weekly class you will learn tools to take care of your soft tissue, posture and breath that you will have to hand whenever your body needs it, or as a support system for better living and being in your body … It’s a self-care massage for life.

Why would you attend my Ball Rolling class?

With regular practice Ball Rolling will:

1. Relieve aches and pains
2. Enhance breathing function
3. Increase mobility & energy
4. Reduce stress on your body & mind
5. Improve your posture & performance

Ball Rolling WORKSHOP timetable

Dates:  TBC

Time: 8:30 – 10:30

Cost: £25 per workshop

Small groups of only 6 students

Email me or call to book

If you have any questions, concerns or not sure if Ball Rolling is for you then please CONTACT ME, I’d love to hear from you.

Follow me on Instagram 

Open post
Zena's Kombucha for gut health

Kombucha for gut health workshop

This is a super fun workshop! Learn everything you need to know on how to brew great Kombucha for gut health a super healthy fermented fizzy drink. We discuss ingredients, talk recipes, equipment, fermentation, how to achieve good carbonation, flavours, and storing.

Making your own kombucha not only saves you money but gives you control over the flavour and freshness and means you always have a refreshing live probiotic drink always on tap.

An option to watch and take notes or get hands-on experience by making your own starter brew (extra cost for equipment).

Read my blog post about the full benefits of Kombucha for your health

The best place on-line to purchase all your Kombucha equipment is Happy Kombucha 

NOTE: When you book into our our workshop or day retreat you will  receive 10% off your equipment from Happy Kombucha and the Scoby

Some of my favourite Kombucha flavour pairings - ​I very often mix and match these pairings because it’s all I have in the fridge, it’s seasonal or it’s what I fancy. It is not hard to come up with something yummy when you start with a basis of great ingredients. As you start to experiment with different flavours, you will get an idea of what you like and gain confidence with pairing different ingredients. Have fun playing and add ice for a gorgeously refreshing summer drink!

  • Pomegranate & fresh mint
  • Blood Orange & Blackberry
  • Mint, Thyme, sage & Rosemary
  • Slice apple, pinch cinnamon, fresh ginger, slice lemon and fresh turmeric – winter wonder!
  • Raspberry & Ginger & Lemon
  • Citrus Mint – slice orange, slice lemon & mint

Kombucha for gut health

Duration: 90-120 minutes
£130 per person. Extra cost for equipment
Min 5  / Max 8 people in my home

Open post
tea ceremony with James

Seasonal Tea Ceremony

James has chosen a life steeped in tea and medicine. As an acupuncturist, James used tea as medicine for his patients, sourcing living wild and biodynamic teas from Asia.
Read James' bio below.

His chayou tea house was listed #1 in the Guardian’s companies.

Yoga | Lunch | Seasonal Tea Ceremony

Wednesday 26th Feb 2025
10:00 - 15:15/15:30
Yoga Studio, Islip, Oxfordshire
£130 per person
Opportunity to purchase tea
Min 5 / Max 7 people

In this part of the retreat we will share a simple, guided tea meditation. Tea meditation acts as a bridge to help you connect with a state of mindful awareness - using sight, sound, smell and taste to develop bodily awareness and connection.

Bio: tinyteahouse is run by James Thirlwall. James is a certified tea sommelier and educator who uses tea to help people connect. tinyteahouse workshops are designed to promote fellowship, harmony and inclusion - the values of a traditional Asian tea house. After years living in Japan, James spent a decade as an acupuncturist before a career as a tea sommelier creating tea programs for the world’s leading hotels, restaurants and spas. tinyteahouse has been lucky enough to host workshops for retreats by Lama Rod Owens, Bamford Haybarn. He is the master tea practitioner at The Bothy by Wildsmith and is honoured to be an Artist in Residence at The Dreaming in 2025.

Link to tinyteahouse 

All about our Day Retreats

James Thirlwall conducting a tea ceremony
tea ceremony with James
Open post

Nutritional Talk / Workshop

Options available for talks & workshops to choose from:

  • Weigh Loss & preparing 1/2 healthy snacks
  • Fermentation – what it is? Why we need to know about it? and how to incorporate it in your diet
  • Fasting – how to fast safely, its benefits and ways to incorporate it in your lifestyle
  • Menopause – What it is, when does it happen and how do you know you are in it. Tips and ideas on how you can experience your Menopause in a holistic way.
  • Self-care – the new buzz word! What does this really mean? Lot of tips and ideas on how to live a more holistic healthy life without it costing the earth or taking up too much time. Many great take home ideas here!
  • A subject of your choice – let us know if there is a subject you would like to know about, and we will see if we can organise it.

Course Details

Duration: 2 hours
£135 per person.
Min 5  / Max 9 people

Open post
raw chocolate workshop oxford

Raw Chocolate Workshop

Unwrap the magic of chocolate and learn to make your own raw chocolate treats at home from a real Chocolatier.

One of the most popular workshops we do!

After a brief introduction on where chocolate comes from and some healthier alternatives to sugar, it’s time to pop on your apron. You’ll make two types of raw chocolate - dark and ‘mylk’ - and raspberry truffles enrobed in smooth chocolate.

There will be lots of hands on experience, tasting as you go and great tips about healthy treats that you can impress your guests with or just enjoy yourself!

Goodie bag to take home. All recipes are vegan and nut-free.

Sep/Oct and Thursday/Friday only

Course Details

Duration: 2 hours
£145 per person Including goodie bag
Min 5 / Max 9 people

raw chocolate workshop oxford
Open post
Chi Running courses oxford

Learn how to run

More details coming soon...

Course Details

Duration: 90 minutes
£130 per person.
Min 5  / Max 9 people

Open post

Chi Running & Oxygen Advantage Breathing Retreat

A unique workshops to improve physical health and sports performance through breath and functional movement

Open to anyone looking to improve their health, fitness and achieve a sense of enjoyment and fluidity in movement regardless of age, fitness level, skill set or training regime. From beginner runners to ultra marathoners, those who have never exercised to fitness buffs.

Saturday 30th March 2019
The Oxygen Advantage will address dysfunction breathing patterns to improve breathing in everyday life. Start with this and improve your physical fitness and sports performance.

  • The science behind breathing
  • Tests to detect any breathing pattern disorders such as chronic hyperventilation
  • Practical functional movement exercises to improve breathing
  • Breath-hold exercises to encourage your body to tolerate build up of CO2 and thus reduce breathlessness during exercise, improve aerobic threshold and VO2 max
  • Tips for better sleep and reduced stress
  • The science behind meditation
  • Build the Foundations of Good Running uses the Chi Running technique to improve running efficiency, reduce risk of injury and bring enjoyment back to your running. Chi Running is based on age-old movement principles of Tai Chi, focusing on movement from the body’s centre of gravity.

You’ll learn:

  • The importance of body awareness
  • How to improve posture
  • Key breathing focuses to make running and walking less effort
  • How to speed up by relaxing
  • The importance of rhythm
  • How to use gravity and the force of the oncoming road to help rather than hinder forward momentum
  • How to incorporate form focuses and visualisation into any training programme
Open post

Posture Day Retreat

Perfect Posture
Jo discusses the true secret to sustainable, healthy posture and gives you the tools to achieve it, effortlessly. She use a combination of techniques: stretches and exercises, relaxation techniques, and hands-on correction to achieve the perfect posture.

There is growing evidence that poor posture can lead to a lifetime of chronic pain, fatigue, and low self-esteem. This workshop will give you practical tools to guide you towards good posture, a habit that will help put you on the path to a pain-free and self-confident life.

Furthermore, as we age it is our posture that can let us down, make us appear older and invisible to others. Come and discover how to stay young, straight and flexible with our expert Jo Kuszmar.

“Teaching good posture is about looking at how and where a person invests their energy, as well as reflecting on where there’s an absence of energy and then helping them correct that,” says Kuszmar, who trained as a nurse and shiatsu practitioner. She developed the deportment techniques seven years ago, when, after a divorce, and approaching the wrong side of 50, she feared she was becoming invisible.

Click on the following link for a Telegraph article about Jo’s work.

Click to listen to Jenni Murray on BBC 4’s  Woman’s Hour talking to Jo about her posture clinic – Are we a nation of slouchers? What good posture can do for you.

Stand-up Paddle Boarding on the Thames

Waves for Change invites you to join us for their annual Thames Stand-Up Paddle Board Challenge. This year they are paddling to break down gender barriers and raise funds to provide more girls safe access to surf therapy.

Taking place on Saturday 23rd June, this will be London’s biggest charity watersport event!

SUPer’s will have the choice of two distances – a 5km paddle adventure open to all (first timers too), or a 35km paddle challenge for those who need testing! Both distances will take in the iconic views of London, both guaranteed to be a lot of fun, and both will go a long way in helping them achieve 50-50 gender representation at W4C.

SUPer’s are strongly encouraged to don superhero fancy dress but not essential. There will be a host of awesome prizes kindly donated by Finisterre and Ticket to Ride, plus the opportunity to win a top of the range SUP board!

If that wasn’t enough, they will also be hosting a post paddle party where friends and family can join you to celebrate.

By being part of this event you will help in power girls across Africa, improving their confidence and self-worth, and instilling the believe they are equal to boys. All they ask is for a donation relevant to the distance you choose and as much fundraising as you can to support your journey.

So Sign-up and join them as they Stand Up for Equality this summer.

They look forward to having you  ‘on-board’!

The W4C TEAM           click to sign up www.waves-for-change.org

I will be organising a couple of hours of paddle boarding on the Cherwell before the event. This will be a good practise run! If you are interested email me zena@satyayoga.co.uk

Honor (12) and I are signed up to do the 35k – Join us!

Max (my son, 13 years at the time) and I did the 35k distance and it was awesome.

Posts navigation

1 2
Scroll to top