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Carlow Mandala Yoga Studio


Restorative Yoga is a gentle, mindful, nurturing practice that anyone can do. For the class , the intention is to relax as far as possible into the postures, using as little physical effort as possible. The mind focuses on the breath in order to cultivate mindfulness and release tension from the body.

Restorative yoga is effective for people wanting to de-stress and rejuvenate. This class is a blend of restorative positions , gentle yoga , breathwork and guided relaxation. The slower pace and deep breathing that you get in a restorative yoga class triggers the parasympathetic nervous system from the very first pose.



Each class is unique, fun and challenging, offering well-rounded and uplifting sequences of asana (postures). HATHA is a potent alignment-oriented practice that emphasizes alignment and breath while entering, holding, and leaving the posture.  Hatha Yoga’s postures exercise your inside too, improving functions such as digestion, detoxification and cleansing. Another huge benefit is that it also trains the mind as well as the body, increasing awareness and concentration..

The class focuses on strenghtening positions and long held stretches as well as flowing sequences. Available to all levels, especially to those who seek a balancing practice with some elements of vinyasa and Hatha yoga.  Each class ends with relaxation .




Vinyasa, also called flow because of the smooth way that the poses run together, is one of the most popular contemporary styles of yoga.

The beauty of Vinyasa yoga is the variety. There is no standard sequence in Vinyasa yoga, so the style, pace and intensity will all vary depending on the teacher. Classes may be sequenced around a peak pose such as a backbend, or they might focus on a particular theme such as the chakras or an aspect of yoga philosophy.


The term vinyasa refers to the alignment of movement with the breath, so although you may also hold poses for a few breaths, you’ll move from one pose to the next using the inhalation and exhalation.

Vinyasa yoga also builds strong bones and muscles, helping us to maintain a high metabolism, healthy posture and an active body. In a study by researchers from Maryland University, the health benefits of yoga were even found to outweigh those of aerobic exercise for improving balance, flexibility, strength and energy levels



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Carlow Mandala Yoga Studio 1 Tullow Street Carlow m. 085 842 6030

Gentle yoga classes is appropriate for those who want a softer, nurturing, slow-paced, well-supported and relaxing practice. The approach hopefully includes carefully orchestrated movements, controlled pressure, and well-measured stretches, including range of motion exercises. Postures may be approached in gradual steps, with plenty of time to focus on breathing and repetition so that the practice is simple to do and easy to remember.

A gentle yoga style encourages a highly individualized approach to practice with on-going encouragement to make moment-to-moment adjustments

This class focusses on releasing tensions, gently works towards increased flexibility and strength and allows you to experience deep relaxation.




Monday 6.30 pm                          Louise o'Brien

Tuesday 1.10 pm & 5.30 PM       Rachel Nolan

Tuesdays 7 pm                             Louise o'Brien

Wednesdays  6.20 pm                 Orla Thorton

Thursday 6.20 pm                        Clare o'Shea

Fridays 10.00                                Rachel NolAN

Sundays 7pm                                Louise o'brien



Monday  8pm            Berni Muprhy

Wednesdays 8 pm    Berni Murphy

Sundays 9 am            Berni Muprhy

Sundays 8.30 pm       Louise o'Brien




Monday 1.10 pm & 5.10 pm       '' Find your inner calm''  Rachel Nolan  

Wednesday 11.00 am     Pam Butler

Thursday 8pm           Clare o'Shea

Saturday  9 am          Berni Murphy  

Sunday  10.30 am     Berni Murphy

Sunday 12.15 pm     Tara Phelan



Tuesdays 6.30 am & 8 pm      Connie Byrne

Thursdays 6.30 am                  Connie Byrne

Saturdays 12.30 pm                Connie Byrne



Everyone can enjoy the benefits of yoga on the mind, body, and spirit. Yoga is  the Path to Holistic Health . Medical research in recent years has uncovered many physical and mental benefits that Yoga offers, corroborating the experiences of millions of practitioners. A small sampling of research shows that:


- Yoga is beneficial for physical fitness, musculoskeletal functioning and cardio-vascular health.

- It is beneficial in the management of diabetes, respiratory disorders, hypertension, hypotension  and many lifestyle- related disorders.

- Yoga helps to reduce depression, fatigue, anxiety disorders and stress.

- Yoga regulates menopausal symptoms.

- In essence, Yoga is a process of creating a body and mind that are stepping-stones, not hurdles,  to an exuberant and fulfilling life.

TYPES OF YOGA @ our Yoga Studio

Tuesdays 10 am  



Yoga fusion class is a blend of Pilates and Yoga.

The class is designed to increase your flexibility and stamina - this multi-level class is designed to help you reach deep relaxation.

The practice also includes a challenging series of abdominal toners to strengthen core muscles while also providing lengthening stretches for a balanced strong and agile body

YIN YOGA + Deep Relaxation

Allow yourself to wind down after the week with yin yoga and yoga nidra. Yin yoga is a gentle and meditative practice that invites the attention to shift from the mind to the felt experience. This slow paced practice of letting go, calms the nervous system, while reaping the physical benefits from targeting the ligaments, joints, deep fascia and even the bones. Think bolsters and blankets, candles, warmth and relaxation and a luxurious yoga nidra with essential oils to finish, all designed to help the body and mind release and let go of any stress or tension. Beginners are welcome and this class requires no fitness level.



Fridays 6.45pm








Thursday 10 am Pam Butler

 Introduction to the Balakrama

(for those with some yoga experience)


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Yoga in pregnancy is a great way to stay active and is healthy for you and your baby. Yoga classes in pregnancy use relaxation and breathing techniques with postures that are adapted for pregnancy.

Yoga has been shown to reduce anxiety and to help women stay calm in pregnancy and labour. It can also improve your sleep. Many of the breathing techniques you use in yoga can help you get ready for giving birth.


Saturdays 11 am Michelle

Heartfulness Yoga is a form of raja yoga which integrates body, mind and spirit in the

true nature of Ashtanga Yoga. With less emphasis on the aesthetics of an asanas

and the intention to stay connected to the heart space throughout, this allows the

individual to experience the underlying natural bond to their heart. Heartfulness yoga

delves into the connection between the stillness of the body as an aid to quietening

the mind, creating a more peaceful internal condition and thereby naturally leading it

into a meditative state.





pam butler


Rooted in traditonal Hatha Yoga with influences from the martial arts and dance, shadow yoga cultivates natural rhytm, coordination, grace, and power. It is a well rounded, engaging practice that develops and supports the whole person. Classes include a full joint warm up , a critical to keeping life - long mobility. The mind is trained to focus through simple but effective techniques, which cultivates the flow. Flow is not simply a physical order of postures but a state of mind of complete absorption in activity. Shadow strenghten musculo- skeletal system , improving coordination, balance and rhytm providing a path to more advanced hatha yoga practices.

Silent Meditation



Meditating on the heart centre :


The regular meditation quiets your mind , also expands your capacity for compassion.

There is a center in the body where love and spirit are joined, and that center is heart. It is your heart that aches or fills with love, that feels compassion and trust, and that seems empty or overflowing. Within the heart is a subtler center that experiences spirit, but you can’t feel spirit as an emotion or physical sensation.


Group Session every Wednesday at 4.50 pm


How to meditate on the heart?


Begin by sitting in a comfortable position and close your eyes. You can sit on the chair or on the floor with your back against the wall.  Relax your whole body. Start to let go of your thoughts and gently connect with your breath. After a few breaths ,focus your attention on your spiritual heart center, in the middle of your chest, and be aware of your heart as a space.

The heart center is a point of awareness where feelings enter. In its essence, the heart is pure emptiness, pervaded by peace and a subtle light. But don’t strain to find a light of any kind. All you need is to be present.

For the next 30 minutes, sit and listen. Your heart will begin to release emotions, memories, wishes, fears, and dreams long stored inside. Thoughts will come and go. During the meditation your mind will get distracted. It is very natural. Each time when you find yourself drifting away gently come back to the heart space. Gently breathing to that space

If you find difficult to meditate on the heart space, keep awareness of the natural rhytm of the breath. Follow each inhalation and exhalation. Let the breath relax you.


Meditation at home:


Try to meditate every morning in silence ,sitting with your back straight. Please note that you do not have to meditate for a long time to see the effect of meditation. The key is frequency. Daily meditation for 10 - 15 minutes will affect the way you feel through a day. You nervous system will calm down , you will experience ligtness and deep sense of peace.


When meditating for the first time do not get discouraged by lack of comfort and busy mind, it is very common to feel this way .Ussually after 2nd or 3rd meditation session you become more receptive to the subtle experince of meditation.



This meditation is free of charge.


To book a space at Wednesday Meditation please call Mick m.085 1680178



Please note that this is not guided meditation. This is an open group and we do not belong to any organization.



Yin yang yoga blends two styles of yoga into one practice. The main yang part of the class is active, flowing and energizing, aiming to develop muscular strength, stamina and flexibility. The yin portion of the class is gentle, quiet and meditative that teaches us to relax and accept ourselves just as we are. We aspire to stillness, allowing the muscles to relax so that the deep connective tissues around the body can be mindfully stretched for 3 - 10 minutes. In order for balance to occur, we need both yang and yin elements in our lives. This class gives a taster of both, allowing you to leave the class feeling stronger and more relaxed.


Friday 8pm Niamh