yoga – Maree Frawley

Highlights

Thursday 10.45am is on every week as of July
Heavy Metal Detox
Daily exercises
Access to unlimited online classes and programs

Winter Program of Classes and Sessions Available

Monday 4.15pm

Tuesday 9am

Thursday 10.45am – now every Thursday!

Unlimited online sessions available via website or Facebook

Private Holistic Health Mapping Sessions and Frequency Attunement sessions available Monday, Tuesday, and Thursday.

To book via text 0428438315

To Book Online see the booking links at the very end of this post.

Cortisol overload and adrenal support with @mareerejuvenate

Heavy Metal Detox – Why and How….

A brilliant question about brain health sparked an incredible conversation that’s worth reflecting on, no matter your age or current health. When it comes to dementia, Alzheimer’s, and overall brain function, there are a few key factors that holistic health experts are increasingly focusing on.

Three major culprits stand out: heavy metals, excessive sugar, and lack of mental stimulation through new patterns. These play a bigger role in brain health than even genetics or hereditary factors.

Heavy metals, in particular, are a concern beyond just the brain. These toxins, along with others, can accumulate around injuries, areas with limited movement, or restricted blood flow, wreaking havoc on your body’s systems. But here’s the good news: there are practical, everyday steps you can take to manage this.

Forget extreme liver detoxes—they can do more harm than good by disrupting your chemistry and hormones. Instead, start simple. Try adding brain-boosting foods like coriander and chlorella to your daily meals. You might also consider foot patches or soothing foot baths with bentonite clay, Epsom salts, or magnesium flakes for a gentle detox approach.

For those ready to dive deeper, protocols involving fulvic acid, zeolite, or bentonite clay can be powerful, but timing and nutritional support are key to making these work effectively.

Over the next two weeks, I’ll be sharing a detailed program called “Heavy Metal Detox Support” in the VIP members’ area. It’s packed with practical hows and whys, and you’re welcome to explore it at your own pace.

In the meantime, check out the short video below for more insights when you have a moment. Let’s support our brain health together!

Daily Exercise Videos

Due to the overwhelming response to the offer of Daily mobility and back exercises, please see the clips below as gentle starting points for your journey.

Daily Mobility for Joint Health or Before Exercise

Standing Posture Review

Gentle Back Release for Daily Practice

Emotional Yoga Sequence – this is not for everybody! Maximum twice per week if at all

Standing Breathing Sequence

Glute Activation and Mobility – Maybe twice per week

Brain Gym and Agility – some of you will need modifications for some of the movements.

Online VIP access

The Online VIP Community is up and running in a form that will take many changes over the next year. Currently running on Facebook and the website.

There are Therapeutic Yoga sessions, Pilates mat work, Yogalates, Brain Gym, Daily Mobility, Meditations, Sound Baths, workshop recordings, breathwork practices, injury and joint rehab support with so much more to come.

Some people have taken the option of setting up a monthly payment of $25 per month. Here is a link for those of you who would like to set up a monthly payment.

Or for those of you paying cash for classes, you just dedicate one of those sessions to your monthly access. You keep track 🙏🏽.

Please keep it simple for yourself.

Please ensure that you have access to the website and the correct password. Text me 0428438315 or email me.

Maree Frawley Therapeutic Yoga Holistic Health Mapping

Some Thoughts About Winter ….

Winter whispers a quiet invitation to slow down, to turn inward, like the earth itself retreating into a deep, restorative slumber. It’s a season of hibernation, a sacred pause where nature models the art of healing through stillness. Just as trees shed their leaves and animals curl into cozy dens, we too can embrace this time to nurture our bodies, minds, and spirits, preparing for the vibrant renewal of spring. Winter’s metaphor for healing is profound: it teaches us that growth often begins in the dark, in the gentle act of resting, reflecting, and rebuilding.

Winter as a Metaphor for Healing

In the hush of winter, we’re gifted a chance to hibernate within ourselves—to look within, tend to old wounds, and set intentions for the season ahead. This is a time to be gentle, to cradle your heart and body with compassion. Like the earth conserving energy, we can focus on healing by releasing what no longer serves us, whether it’s physical tension, emotional baggage, or cluttered thoughts. Winter’s stillness encourages us to detox from the noise of the world, creating space for clarity and renewal. By setting small, intentional goals—be it mending an injury, strengthening your immune system, or cultivating inner peace—you plant seeds that will bloom in spring’s light.

Holistic Practices for Winter Healing

Here are some nurturing practices to support your body and soul during this introspective season, weaving together gentle yoga, injury rehabilitation, immune support, and holistic detoxing.

1. Gentle Yoga for Inner Connection and Healing

Gentle yoga is a perfect companion for winter’s call to slow down. It invites you to move with intention, fostering a deep connection between body and mind while supporting healing. Poses that ground and soothe can help you release tension and cultivate warmth from within.

Practice Tips:
- Practice in a warm, cozy space with soft lighting or candles to mimic winter’s gentle glow.
- Use props like blankets and cushions as we do in class to support your body, emphasizing rest over strain.
- Focus on balanced breaths to oxygenate tissues and promote relaxation, aiding both physical and emotional healing.
- Try the sessions above, perhaps in the morning to set intentions or evening to unwind.
Winter Intention: As you move through each pose, visualize releasing old energy and inviting healing light into your body, preparing for spring’s renewal.

2. Rehabilitating Injuries with Care

Winter’s slower pace is ideal for tending to physical injuries, allowing you to focus on rehabilitation without the pressure of constant activity. The key is patience and consistency, mirroring nature’s gradual preparation for growth.

Holistic Approach to Injury Rehab:
- Work with a tailored rehab plan, especially for chronic or new injuries.
- Ice and Heat Therapy: Use warm compresses, heating pads, or warm baths with Epsom salts to relax muscles, improve blood flow, and ease pain, especially in cold weather. Use ice protocols to reduce inflammation.
- Mindful Rest: Prioritize sleep and rest days, as the body repairs most effectively during deep rest. Winter’s longer nights naturally support this.
Nutrition for Tissue Repair:
- Eat warming, nutrient-dense foods like bone broth, which is rich in collagen and amino acids to support joint and tissue repair.
- Include anti-inflammatory foods like turmeric (try golden milk with black pepper), ginger, and omega-3-rich foods (wild salmon, walnuts) to reduce swelling.
- Stay hydrated with herbal teas (e.g., chamomile or nettle) to flush toxins and keep tissues supple.
Winter Metaphor: Just as the earth rests to rebuild its strength, your injury rehab is a quiet but powerful process of laying the foundation for a stronger, more resilient body in spring.

3. Supporting Your Immune System

Winter’s cold and reduced sunlight can challenge the immune system, especially if you’re detoxing or healing. A holistic approach strengthens your body’s defenses while honoring the season’s introspective energy. All of this is subject to your bio-individuality and might give you some inspiration to ask some further questions.

Immune-Boosting Practices:
- Vitamin D: With less sunlight, consider a high-quality vitamin D3 supplement (consult a healthcare provider for dosing) or eat D-rich foods like egg yolks and fortified nut milks.
- Warming Nutrition: Sip on immune-supportive broths or soups made with garlic, onions, mushrooms (like shiitake or reishi), and herbs like thyme or oregano, which have antimicrobial properties.
- Herbal Allies: Incorporate elderberry syrup, echinacea tea, or astragalus root to bolster immunity. A daily cup of ginger-lemon-honey tea warms the body and supports detoxification.
- Dry Brushing: Stimulate the lymphatic system with gentle dry brushing before showering to aid detox and improve circulation, helping the body clear waste.
Rest and Stress Management:
- Prioritize 7-9 hours of sleep to allow your immune system to repair and recharge, aligning with winter’s natural rhythm.
- Practice mindfulness or meditation (even 5 minutes daily) to reduce cortisol, which can suppress immunity. Try a guided body scan to release tension.
- Avoid overexertion; winter is not the time for intense workouts but for gentle, restorative movement.
Winter Metaphor: Your immune system, like a hibernating animal, thrives when given the resources to rest and rebuild. By nourishing it now, you’re preparing for a vibrant, healthy spring.

4. Detoxing Gently in Winter

Detoxing in winter should be gentle, focusing on supporting the body’s natural elimination pathways rather than aggressive cleanses, which can deplete energy in the cold season. All subject to your individual needs and reviewed with current medications and protocols.

Holistic Detox Practices:
- Hydration: Drink warm water with lemon or herbal teas (dandelion root, burdock, or nettle) to support liver and kidney function.
- Fiber-Rich Foods: Eat seasonal produce like root vegetables (sweet potatoes, beets), winter greens (kale, chard), and apples to promote digestion and elimination.
- Sauna or Steam: If accessible, use a sauna or take warm baths to encourage sweating, a natural detox pathway. Add essential oils like eucalyptus for respiratory support.
- Journaling: Detox emotionally by journaling about what you’re ready to release. Write down fears, regrets, or habits, then burn the paper (safely) as a symbolic letting go.
Avoid Over-Detoxing:
- Steer clear of extreme fasts or juice cleanses, which can weaken you in winter. Instead, focus on whole, warming foods that nourish while cleansing.
- Listen to your body; if you feel fatigued, scale back and prioritize rest.
Winter Metaphor: Detoxing in winter is like clearing the forest floor of old leaves, making space for new growth. It’s a quiet, intentional process that prepares you for spring’s vitality.

Setting Goals for Spring

Winter’s introspective energy is perfect for setting heartfelt goals that align with your healing journey. Think of these as seeds you’re planting in the fertile darkness, ready to sprout when the light returns.

Reflective Practices:
- Vision Board: Create a collage of images and words that represent your spring aspirations—health, joy, new beginnings.
- Journal Prompts: Ask yourself, “What do I want to release this winter?” and “What am I calling in for spring?” Write freely, letting your intuition guide you.
- Small, Achievable Goals: Set intentions like “Practice gentle yoga 3 times a week,” “Cook one immune-boosting meal daily,” or “Meditate for 5 minutes each morning.”
Mindful Planning: Break your goals into small steps, focusing on consistency over perfection. For example, if rehabbing an injury, aim for daily stretches or weekly therapy sessions, tracking progress in a journal.
Winter Metaphor: Each goal is a seed tucked into the earth, quietly gathering strength. Trust that your winter work will bloom into a radiant spring.

A Closing Reflection

Winter’s embrace is a gentle reminder that healing doesn’t rush. It unfolds in quiet moments—through a warm cup of tea, a slow stretch, a deep breath, or a page in your journal. By honoring this season of hibernation, you’re not just surviving the cold; you’re preparing for a rebirth.

Be gentle with yourself, look within, and trust that the work you do now—whether mending your body, nourishing your spirit, or dreaming of spring—will carry you into a season of new life, vibrant and whole.