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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.



HATHA is a potent alignment-oriented practice that emphasizes alignment and breath while entering, holding, and leaving the posture. It uses postures (asanas) and stretches in combination with the breath while holding the poses to develop flexibility and relaxation. Hatha Yoga’s ancient 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 5.10 pm and 6.30 pm   Louise o'Brien

Tuesdas 1pm                                Rachel Nolan

Tuesdays 7 pm                             Louise o'Brien

Wednesdays 9.30 am, 11 am      Pam Butler

Wednesdays  6.20 pm                 Orla Thorton

Thursday 6.20 pm                        Clare o'Shea

Fridays 10 am                               Rachel Nolan

Fridays 6.20 pm                            Orla Thornton

Fridays 8pm                                   Niamh Orbinski

Sundays 7pm                                Louise o'brien



Monday  8pm            Berni Muprhy

Wednesdays 8 pm    Berni Murphy

Saturday 2.15 pm      Connie Byrne

Sundays 8.30 pm       Louise o'Briend



Mondays 10.30 am   Tara Phelan

Mondays 1pm            Rachel Nolan  

Saturdays 9 am          Berni Murphy  

Sundays 10.30 am     Berni Murphy

Sundays 12.15 pm     Tara Phelan



Tuesdays 6.30 am & 8 pm      Connie Byrne

Thursdays 6.30 am & 10 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  &  7 pm Louise



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

Yin Yoga is a complementary yoga practice to the more dynamic and invigorating yoga styles that are predominant today. Some call it the “other half of yoga.” In Yin Yoga, floor postures are held passively for several minutes in order to access a safe and positive ‘stress’ on the deep layers of connective tissue in the body.


Physically, Yin Yoga restores and maintains the natural mobility of the joints, primarily between the navel and the knees. Energetically, Yin Yoga opens the body’s meridian system, which enhances the body’s energetic flow and supports emotional equilibrium.

Thursday 8pm Clare  o'shea



Shadow yoga is a school of hatha yoga that integrates principles of yoga, martial arts and dance. It offers a methodical path to a safe and meaningful practice. Rhythm of breath and movement and sequencing of poses is based on the Hatha yoga principles explained in the traditional texts, and guided by the marmasthana system.

Thursday 10 am Pam Butler


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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