PROGRAM & CLASS Descriptions 

Quite A Stretch Yoga & Zumba® Ltd. is dedicated in making your wellness journey accessible, affordable, and welcoming to everybody & every-Body in Hamilton.

FALL 2020 WARRIOR Series:
Yoga for Warriors  

Yoga for Warriors, aims to relieve physical and emotional trauma at the autonomic level by using specific yoga postures, breathing methods, and meditation practices.  Yoga for Warriors is a Trauma Sensitive Yoga class that is vital in helping people who have experienced trauma to learn how to calm the mind and regain safety in their body by noticing and learning to tolerate physical sensations. Trauma Sensitive Yoga brings back a sense of empowerment and choice for people who may have felt choice less and powerless. Yoga for Warriors is designed for people who suffer from:  

  • PTSD

  • Anxiety

  • Stress

  • Addictions

  • Other mental and physical traumas

Classes start the week of  October 2 & 4, for a 10 week period and are held on:


Sunday 1-2pm 5 in studio, 8 online no recording

Tuesday 6-7pm online (12) no recording 

Wednesday 8-9pm online (12) online no recording

Friday 1:30-2:30pm online (12) online  no recording 


1 class per week is $160.00 + HST

2 classes per week $300.00 + HST

If you're interested in ANY WARRIORS classes contact Sheilah Laffan 


***MUST have a minimum of 5 participants registered for the session to run. 

We have expanded our Warrior sessions to include online and in studio participation options. 

Please mark your calendar and block the dates/times now. You are committed for the dates/times you've selected. 

THERE ARE NO MAKE UP class opportunities. 






Yoga for Children  Ages 6-16        Saturday 9:15-10:00             $160 + HST


Develop your child's flexible, healthy mind, body and spirit. Increase their concentration, attention and focus. Yoga for children is an opportunity for them to find tranquility and peace in their busy little lives while improving whole body health.  Classes start ** Saturday, September 19, 2020 Our space is inclusive and accessible. We welcome children of all abilities, additional needs and on the spectrum. LIMITED to 10 kids

Chair yoga is a gentle form of yoga that can be done while sitting. Some poses can also be done standing using a chair for support. Chair yoga can improve your flexibility, concentration and strength, while boosting your mood, and reducing stress and joint strain
Deep Stretch is an active stretching class that targets primary muscle groups surrounding the hips, hamstrings and upper back. Living in a forward facing, seated world, (desk/car) these areas tend to be tight for everyone. Tight muscles can cause imbalance and pull the body out of alignment. WE use a very gentle therapeutic approach. This class is excellent to any runners/golfers/active and non active adults experiencing low back pain. 


No matter what your fitness level is, or what size you may be or if you think you have 2 left feet, DANZE BEATZ will leave you feeling AMAZING! 

A blend of Urban, Soca, Crump, Hip Hop, but most of all lots of freestyle opportunities and so much FUN!   It takes 4 weeks for YOU to see your body changing. 8 weeks for your friends and family and 12 weeks for the rest of the world!!! So what are you waiting for? Answer.....LET'S GET SWEAXY!


Yin yoga is a slow-paced style of yoga with postures, or asanas, that are held for longer periods of time -for beginners, it may range from 45 seconds to two minutes; more advanced practitioners may stay in one asana for five minutes or more.
Yin yoga stretches and targets both the deep connective tissues between the muscles, and the fascia throughout the body. The aim is to increase circulation in the joints and improve flexibility as the poses stretch and exercise the bone and joint areas. It also helps us to regulate the body's flow of energy.


Yoga uses breathing techniques, and the adoption of specific bodily postures. 

It is widely practiced for health and relaxation.exercise and meditation. It aims to improve health and happiness.

At Quite A Stretch Yoga we offer a Gentle Beginners Yoga classes that anyone can participate in and enjoy.  All levels and experience are welcomed.  We are sure to have a class to suit you, and your fitness needs. Our philosophy is, "If you can breathe you can do yoga.  Our space is a Body Positive space. It is accessible, inclusive and for every-BODY"

The yogic goal of both paths, deep relaxation (Yoga Nidra) and meditation are the same, a state of meditative consciousness called Samadhi. Yoga Nidra is among the deepest possible states of relaxation while still maintaining full consciousness. The benefits of Nidra is a simple way to reduce stress. Yoga Nidra promotes deep rest and relaxation that isn't found in your average meditation practice. The stages of body scan and breath awareness alone can be practiced to calm the nervous system, leading to less stress and better health. The research suggests one hour of Nidra equal 4 hours of sleep. We DO NOT recommend replacing sleep with Nidra
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