Frequently Asked Questions
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Frequently Asked Questions ·
Yoga Classes
I’m new to yoga. Is it okay to join?
Absolutely! All levels are welcome. Please let Shelley know if it’s your first time—classes are designed to be approachable and adaptive to your pace.
What should I bring to class?
Just yourself in comfortable clothes. Mats, blankets, and props are provided. If you prefer your own gear or have a favourite cushion or blanket, feel free to bring it along.
Can I attend classes if I'm pregnant or postpartum?
We recommend checking with your healthcare provider first, especially postpartum. Generally, it's safe to return to yoga 12 weeks after birth, provided your abdominal and pelvic health has been cleared.
What if I’m managing an injury or illness?
Always consult your healthcare provider in advance. Let Shelley know before class, and practices can be modified to support your needs safely. If you’re unwell, please let us know as soon as possible—even illness-related absences may still count toward your pack or session unless cancelled according to terms.
How do I book a class?
All bookings are made through our scheduling system (Momence). You can book via the website or link. Drop-ins are welcome when space is available.
What’s your cancellation policy?
Please cancel via our booking system at least 24 hours before your class to retain credit. Late cancellations or no-shows will result in loss of credit (per our Terms & Conditions).
Do your memberships or packs offer flexibility?
Yes! While class packs (single, 5-class, annual membership) cannot be paused or extended, they offer a more economical option as described in your Terms & Conditions
Do you offer online sessions?
Yes—1:1 yoga therapy can happen in person or online, so you can access tailored support no matter where you are.
Do you offer gift certificates or referrals?
Yes—you’re welcome to purchase Gift Certificates (class packs, sessions) or refer a friend. Details on redemption and terms are available on our site under Pricing and Booking.
What happens if I’m late to class?
Please arrive 5–10 minutes before the start. Doors may close shortly after start time, and late arrivals could forfeit their spot and credit.
Yoga Therapy
What is yoga therapy?
Yoga therapy is a personalised application of yoga practices (like postures, breathwork, and meditation) to help individuals manage or improve specific physical, mental, or emotional health conditions.
How is yoga therapy different from a regular yoga class?
Regular yoga classes are often group-based and focused on general wellness. Yoga therapy is typically one-on-one or in small therapeutic groups, tailored to specific health needs or medical conditions.
Who can benefit from yoga therapy?
People dealing with chronic pain, stress, anxiety, depression, PTSD, arthritis, back pain, cancer recovery, cardiovascular issues, insomnia, and more.
Is yoga therapy evidence-based?
Yes, a growing body of research supports its effectiveness in areas like stress reduction, pain management, mental health, and rehabilitation.
Do I need a diagnosis to start yoga therapy?
No, but having a diagnosis helps tailor the practice more precisely. Yoga therapists often work in coordination with healthcare providers.
Is yoga therapy safe alongside medical treatment?
Yes, it is designed to complement—not replace—medical care. Always inform both your doctor and yoga therapist about your health conditions.
What does a typical yoga therapy session involve?
It may include movement, breathing techniques, guided relaxation, meditation, and sometimes lifestyle recommendations. Each session is customised to the needs of the client. Practices are adapted to your abilities, and many can be done seated or lying down.
How many sessions will I need?
This depends on your goals and condition. Some people benefit from just a few sessions, while others integrate it long-term into their care plan.
Can yoga therapy help with mental health conditions?
Yes. It’s frequently used as an adjunct to psychotherapy or counselling for anxiety, depression, trauma, and stress-related disorders.
Is it okay to do yoga therapy if I’ve never done yoga before?
Absolutely. No prior yoga experience is needed.
Massage
What is Abhyanga massage?
Abhyanga is a full-body Ayurvedic massage using warm herbal oils. It involves long, rhythmic strokes and focuses on nourishing the body, balancing the doshas, and improving overall well-being.
How is Abhyanga different from a regular massage?
Unlike Western massages, Abhyanga uses specific herbal oils based on your dosha (body-mind type) and follows Ayurvedic principles to promote internal balance, not just muscular relaxation.
Is Abhyanga the same as an oil massage?
Not exactly. While both involve oils, Abhyanga is deeply rooted in Ayurveda and uses medicated oils for therapeutic purposes, customised to your constitution and health condition.
What are the benefits of Abhyanga massage?
Improves circulation and lymphatic drainage
Nourishes skin and tissues
Promotes relaxation and better sleep
Aids in detoxification
Calms the nervous system
Balances doshas (Vata, Pitta, Kapha)
Can Abhyanga help with anxiety or stress?
Yes, it’s especially beneficial for calming the nervous system and reducing Vata imbalance, which is often associated with anxiety and restlessness.
Is Abhyanga good for chronic pain or arthritis?
Yes, especially for conditions related to Vata dosha (like dryness, stiffness, and joint pain). The warm oils and strokes help soothe inflammation and improve mobility.
Do I need to know my dosha before getting Abhyanga?
It's helpful, but not necessary. A trained therapist can usually assess your dosha or imbalance and choose the appropriate oils and technique.
Should I eat before the massage?
Avoid heavy meals for at least 2–3 hours before the session. A light snack is fine if you're hungry.
Do I need to shower before or after Abhyanga?
You can shower before, but it's highly recommended to shower 30–60 minutes after the massage to allow the oils to absorb and toxins to release.
Can I go back to work or run errands after the massage?
It’s best to rest afterwards. The treatment is deeply relaxing and detoxifying, so allow your body to integrate the effects.
What is Indian Head Massage?
Indian Head Massage is a traditional Ayurvedic therapy that focuses on the head, neck, shoulders, upper back, and face. It uses gentle pressure, rhythmic strokes, and sometimes herbal oils to relieve tension and promote relaxation.
What are the benefits of Indian Head Massage?
Relieves stress and anxiety
Eases headaches and migraines
Improves sleep quality
Increases scalp circulation
Supports hair and scalp health
Reduces muscle tension in neck and shoulders
Is oil used during the massage?
It can be done with or without oil, depending on your preference. Using warm Ayurvedic oils enhances relaxation and nourishes the scalp and hair. I strongly encourage you to allow the use of oil to enhance the massage experience. Your hair will be oily after the session.
Do I need to wash my hair before or after the massage?
You don’t need to wash it before, but you may want to wash it afterwards if oil is used. Allow at least 1–2 hours for the oils to absorb for maximum benefit.
What is Mardana Marma Massage?
Mardana Marma Massage is a traditional Ayurvedic deep tissue massage that focuses on stimulating the marma points—vital energy centers where muscles, veins, ligaments, bones, and joints meet. "Mardana" refers to deep pressure massage techniques, often used to rejuvenate the body, release blockages, and restore pranic (life force) flow.
What are Marma Points?
There are 107 major marma points in the body, each connected to specific organs, systems, and energy channels. Stimulating these points helps to:
Improve circulation and lymphatic flow
Release physical and emotional tension
Support healing and detoxification
Balance the doshas (Vata, Pitta, Kapha)
What can I expect during a session?
A warm herbal oil massage using firm, intentional strokes
Focused pressure on key marma points using fingers, thumbs, or knuckles
Attention to areas of muscular tension, energetic stagnation, or imbalance
You may feel sensations of release, warmth, or emotional clearing
What are the benefits of Mardana Marma Massage?
Deep muscular release and pain relief
Increased energy and vitality
Improved digestion and detoxification
Enhanced immune and nervous system function
Rebalancing of subtle energies (prana)
Relief from fatigue, stiffness, and emotional stress
What should I do after the session?
Rest and hydrate well
Avoid cold exposure or heavy meals immediately afterward
Allow the oils to absorb for at least 1–2 hours before showering
Pay attention to emotional shifts—release is part of the healing process
What is Udvartana (Herbal Powder Massage)?
Udvartana is a traditional Ayurvedic massage that uses herbal powders (dry or mixed with warm oils) and vigorous massage strokes to detoxify the body, stimulate circulation, and reduce excess Kapha (congestion, heaviness, and stagnation).
What are the benefits of Udvartana?
Improves circulation and lymphatic drainage
Reduces water retention, puffiness, and cellulite
Supports weight loss and body toning
Exfoliates and cleanses the skin
Boosts metabolism and energy
Balances Kapha dosha
What happens during a session?
You lie on a massage table, and warm herbal powders (with or without oil) are vigorously rubbed onto your body using upward strokes.
The treatment focuses on stimulating lymph, muscles, and circulation.
After the massage, you may shower or be given a towel wipe-down.
Will I need to shower after?
Yes, especially if a dry powder massage is used. A shower helps remove excess powder and enhances the detox effect. Avoid using chemical soaps—herbal cleansers or mild soap are ideal.
Is Udvartana relaxing?
It’s more invigorating and energising than relaxing. While you may feel lighter and refreshed afterwards, the massage technique is brisk and stimulating—perfect for Kapha-type imbalances.
Do I need to prepare before the session?
Avoid eating a heavy meal 1–2 hours before
Wear old or dark undergarments (herbs may stain)
Hydrate well before and after the session
Healthcare & Workplace
What can Beyond the Pose Yoga provide as a workplace program?
Beyond the Pose Yoga can create a bespoke wellness initiative offering guided yoga sessions (in-person or virtual) to promote physical health, mental clarity, stress reduction, and overall workplace wellbeing, specifically aimed at healthcare workers.
Who can participate in the yoga sessions?
Everyone! The sessions are designed to be inclusive and beginner-friendly, with modifications for different fitness and mobility levels.
What types of yoga will be offered?
Typically, a mix of gentle Hatha, Chair Yoga, Desk Yoga, Breathwork (Pranayama), and guided meditation or mindfulness practices. The style can be tailored to your team’s needs.
Do I need prior yoga experience to join?
No yoga experience is required. The program is beginner-friendly and emphasises ease, comfort, and stress relief.
What are the benefits of workplace yoga?
Reduces physical tension (neck, back, shoulder pain)
Improves posture and energy levels
Boosts mental clarity and focus
Reduces stress, anxiety, and burnout
Fosters team morale and a positive work environment
How is this different from going to a regular yoga studio?
Workplace yoga is shorter, more accessible, and tailored to the needs of people working at desks or on their feet all day.
Will there be any mindfulness or meditation?
Yes. Many sessions include breathing exercises or short meditations to enhance focus and reduce stress.
Can I suggest yoga as a wellness initiative for my team?
Absolutely. Speak with your HR or wellness coordinator. Yoga programs can be customised for departments or even team-building retreats.