For women who want a holistic approach to feeling emotionally balanced, physically strong and in control of their feminine health. Are you ready to reconnect with your core, ease tension, and reclaim your feminine strength in a nurturing, supportive space? Join us for ‘Core Calm’, a deeply restorative one-day Hypopressives retreat designed to support pelvic floor and core health for women at all stages of life. All without a single crunch, plank or pelvic floor squeeze!
Retreat Highlights:
Gain a new awareness of how your body breathes and moves
Learn gentle tools to support your pelvic health naturally
A practical introduction to Hypopressives you can build on
A sense of calm, connection, and confidence in your core
Engage in open conversations about women's health in a small and supportive environment.
Enjoy our deliciously grown bio dynamic produce, from the land to the plate, lovingly created by our chefs for you to enjoy.
Indulge in relaxation, leisurely walks, and fireside reading in a beautiful part of Wales, Eryri National Park
“Lara’s retreat was fantastic. She is very experienced and knowledgeable and was able to clearly explain both the practice and the underpinning evidence. The practical elements were invaluable, with demonstrations and individual feedback. Lara is an excellent teacher and is sensitive and professional in discussing this topic. She was happy to answer questions, and did so with clarity and reassurance. Overall this has been a hugely interesting and useful retreat and provides a solid foundation for women wanting to understand their body and explore hypopressives.”
What to Expect:
We’ll move, breathe, laugh, learn—and finish the day with tea, cake, and conversation.
This Retreat will Help You:
• Improve outlook: Feel more positive in your feminine health.
• Improve connection: Feel more 'together' & confident in your posture, core and pelvic floor.
• Improve wellbeing: Rebalanced body and mind and feel relaxed.
This mini retreat is perfect for You if:
You want to improve core strength gently and effectively
You’re navigating perimenopause, menopause, or postnatal recovery
You live with pelvic floor issues like prolapse or incontinence
You’re ready to slow down, breathe better, and feel more aligned in your body
Join us at Trigonos for a day of discovery, and leave with a sense of peace, clarity, and a deeper connection of yourself.
Hypopressive exercise offers a gentle and holistic approach to enhancing core, pelvic floor & overall health,
“Every woman, of whatever age, will learn really useful information and skills to help take care of our pelvic health. I wish I had learned more about how my body actually works years ago. But it’s never too late to tackle longstanding issues and I believe my learning will help with my continence in old age. ”
What is Hypopressives?
Hypopressive exercise is a gentle whole body technique that uses a combination of rhythmical breathing techniques, postural holds and mindful movement, that activates the pelvic floor and deep core muscles.
Hypopressives are used to help with:
Back/pelvic pain
Misbehaving bladders
Prolapse
Birth related abdominal separation (DRA)
Hypopressives helps to improve:
Breathing
Circulation and lymphatics
Digestion
Exercise endurance
Posture
Relaxation & stress management
Sleep
Sex
Core and pelvic floor muscle function
Tummy tone
About the Facilitator
With over 25 years’ experience as an NHS physiotherapist Lara’s expertise since 2012 has been focused on Pelvic Health. Her deepest passion lies in empowering women to discover a deep-rooted, inner sense of well-being that enables them to seize control of their feminine health and pave the way for their well-being journey.
Lara's personal pelvic health journey has strengthened her belief in the importance of looking beyond the pelvic floor, a sentiment supported by research findings.
Through Hypopressive exercise, she has helped many other women make their own positive transformations, embracing a holistic approach to address common feminine health concerns.
For more information, visit Lara’s website.
An Insight to the Day…
Everything shared throughout the retreat is optional, this is space for you.
9:30 AM – A Warm Welcome & Grounding Start
We begin the day with introductions and a relaxed conversation exploring the vital role of your core and pelvic floor. You’ll gain fresh insight into how posture, breathing, and movement patterns influence these key muscles—and what you can do to support them daily.
10:30 AM – Breathwork & Body Awareness
Enjoy a calming guided session to reconnect with your breath. Learn how subtle changes in breathing and alignment can have powerful effects on your pelvic and core health.
11:00 AM – Morning Break
11:30 AM – Hypopressives in Practice
We dive into a fully practical Hypopressives session. Through breath-led postures and gentle movement, you’ll experience how to build internal strength without strain, reduce pressure on the pelvic floor, and improve your posture from the inside out.
1:00 PM – Lunch
Enjoy a nutritious and delicious Trigons lunch, with time to experience the surroundings and absorb a little of nature’s goodness.
2:00 PM – Nourish & Learn
After a nourishing lunch break, we ease into an open discussion about holistic ways to support pelvic health. Discover gentle lifestyle and nutrition tweaks that can help manage or even prevent common issues like incontinence, prolapse, and core weakness.
Hypopressives Part II
We return to the mat for a second Hypopressives session, reinforcing and expanding the morning’s learning and deepening your breath-body connection.
3:30 PM – Integrating Into Daily Life + Q&A
We wrap up the day with a friendly Q&A and practical chat about how to incorporate posture care and breathwork into your everyday routines—without overwhelm.
4:00 PM – Tea, Cake & Connection
Close the day with a well-earned break and delicious refreshments, with time to chat, connect, and reflect with your fellow retreaters.
A note from Lara
Special Health considerations for Hypopressives:
The apnoea (breath-hold with vacuum) element of Hypopressive breathwork is not recommended if you are pregnant or affected by any of the following health complaints;
an active cancer
cardio-respiratory disease
uncontrolled blood pressure
acute inflammatory gut disorder such as Crohn’s Disease
had recent abdominal surgery
This is because, during the Hypopressive apnoea, pressures within the body are lowered. This ‘vacuum effect’, may not be tolerated in people with the conditions above, but will not affect your ability to do and enjoy the other elements of Hypopressive exercise.
Upon booking you will be required to complete a short health questionnaire to ensure that where necessary the technique is modified to suit you.
If in any doubt, you must seek advice from your doctor/relevant heath care professional before booking a place, I will not be able to make judgement on your fitness to participate on the day
Cost
Non Residential – Price is £141.5 per person. Price includes facilitator fees, and all-inclusive catering.
Concession - Trigonos offers 30% discount off residential rates, and 10% discount off for non-residential rates, for Nantlle Valley Residents, unemployed and retired.
Stay at Trigonos – You are more than welcome to stay at Trigonos as B&B guest, please take a look at our availability if you wish to stay before or after the workshop.
Terms and Conditions
A non-refundable £100 deposit is required within fourteen days of booking to secure your place. The remaining balance is then due twenty-eight days before the event start date.
The deposit will be retained for any cancellations up to twenty-eight days beyond the event start date.
The full cost of the event will be retained for any cancellations made within twenty-eight days of the event start date.
We advise that you take out insurance to cover against any costs incurred should you have to cancel.