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

10 Week WITER 2020 Class 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 choiceless and powerlessYoga for Warriors is designed for people who suffer from:  

  • PTSD

  • Anxiety

  • Stress

  • Addictions

  • Other mental and physical traumas

Classes start the week of  JAN 12, 13, 14, 15, 16  for a 10 week period and are held on:


Sunday 1-2pm

Monday 6-7pm

Tuesday 6-7pm

Wednesday 8-9pm

Thursday 6-7pm


1 class per week is $125.00 + HST

2 classes per week $250.00 + HST

***MUST have a minimum of 6 participants registered for the session to run. 

If you're interested in ANY WARRIORS classes contact Sheilah Laffan quiteastretchyoga@gmail.com 



Yoga Caregiver & Tot's Ages 1-5       Saturday 9:15am -10am            $125 + HST

Introduce your child to the joys of yoga while participating together in a program that incorporates the mind, body and spirit. Yoga asana, meditation and pranayama is incorporated in each class through play, movement & song. Your child will wag his/her tail in downward facing dog, roar like a lion and grow strong and stable like a warrior. Classes start Saturday, Jan 18, 2020 ** no class Feb 22. We welcome children of all abilities, additional needs and on the spectrum. 

LIMITED to 10 kids Adult participation is mandatory. 

Yoga for Children Ages 6-16        Saturday 10:15-11:00             $125 + 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, January 18, 2020 no class on FEB 22, 2020. Our space is inclusive and accessible. 

We welcome children of all abilities, additional needs and on the spectrum. LIMITED to 10 kids.

Zumba Toning® 


Perfect For Everybody and every body! Each Zumba® class is designed to bring people together to sweat it on.

How It Works

We take the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party. Once the Latin and World rhythms take over, you'll see why Zumba® Fitness classes are often called exercise in disguise. Super effective? Check. Super fun? Check and check.


A total workout, combining all elements of fitness – cardio, muscle conditioning, balance and flexibility, boosted energy and a serious dose of awesome each time you leave class.

Strong by Zumba®  
STRONG by Zumba® combines body weight, muscle conditioning, cardio and plyometric training moves synced to original music that has been specifically designed to match every single move. Every squat, every lunge, every burpee is driven by the music, helping you make it to that last rep, and maybe even five more.

In a one-hour class you will burn calories while toning arms, legs, abs and glutes. Plyometric or explosive moves like high knees, burpees, and jumping jacksare interchanged with isometric moves like lunges, squats, and kickboxing. STRONG by Zumba® instructors change up the music and moves frequently to make sure you’re always challenged to the max.


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 

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 themuscles, 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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