Reclaim your feminine strength with Hypopressives—no crunches, planks or squeezes. Restore core and pelvic health, ease tension, and feel balanced in a nurturing, empowering space for all women.
Retreat Highlights:
Body Awareness
Gain a deeper understanding of how your body breathes and moves, enhancing your connection to your physical self.Pelvic Health Tools
Learn gentle, natural techniques to support and strengthen your pelvic health.Introduction to Hypopressives
A practical and accessible introduction to Hypopressives that you can build upon after the retreat.Core Connection
Experience a sense of calm, connection, and confidence in your core, empowering your body from within.Women’s Health Conversations
Engage in open, supportive discussions on women's health in a small group setting.Delicious, Nourishing Food
Savor biodynamic, seasonal produce grown onsite and lovingly prepared by our chefs.Tranquil Surroundings
Relax with quiet walks or fireside reading in the serene beauty of Eryri National Park, a designated Dark Sky area.
“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 concerns, such as prolapse or incontinence.
You’re ready to slow down, breathe more deeply, and feel more aligned in your body.
Join us at Trigonos for a day of discovery, where you'll deepen your connection to your body through Hypopressive exercises—a gentle and holistic approach to enhancing core strength, pelvic floor health, and overall well-being. Leave with a sense of peace, clarity, and alignment in your body.
“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 of experience as an NHS physiotherapist, Lara has specialized in Pelvic Health since 2012. Her passion lies in empowering women to cultivate a deep-rooted sense of well-being, helping them take control of their feminine health and navigate their well-being journey with confidence.
Lara's personal pelvic health journey has reinforced her belief in the importance of looking beyond just the pelvic floor—an approach supported by current research.
Through Hypopressive exercises, Lara has helped countless women achieve positive transformations, offering a holistic approach to addressing 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 your space to explore at your own pace.
9:30 AM – A Warm Welcome & Grounding Start
We begin with introductions and a relaxed conversation about 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, along with practical tips to support them in your daily life.
10:30 AM – Breathwork & Body Awareness
Enjoy a calming, guided session to reconnect with your breath. You’ll 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
Dive into a practical Hypopressives session. Through breath-led postures and gentle movements, you’ll experience how to build internal strength, reduce pressure on the pelvic floor, and improve your posture from the inside out.
1:00 PM – Lunch
Savor a nourishing and delicious Trigonos lunch, followed by time to explore the surroundings and absorb the healing energy of nature.
2:00 PM – Nourish & Learn
After lunch, ease into an open discussion on holistic ways to support pelvic health. Explore lifestyle and nutrition adjustments that can help manage or 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 on the morning's learning, deepening your breath-body connection.
3:30 PM – Integrating Into Daily Life + Q&A
Conclude the day with a friendly Q&A session and practical tips on how to incorporate posture care and breathwork into your daily routines—without overwhelm.
4:00 PM – Tea, Cake & Connection
End the day with a well-earned break and delicious refreshments, allowing time to chat, connect, and reflect with 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
🌟 Save £20 if you book by 2nd August (no other discounts apply)
Standard Price: From £141.5 per person. This includes facilitator fees and catering.
Concession: Trigonos offers a 30% discount on residential rates for Nantlle Valley residents, unemployed individuals, and retirees. For non-residential participants, a 10% discount is available for the same groups. Proof of eligibility (e.g., relevant documentation) is required to confirm your discount.
Retired would include those over 65, in receipt of state pension, or personal pension.
Nantlle Valley residents would include those living in Nantlle, Tanrallt, Drws Y Coed, Talysarn, Penygroes, Rhyd Ddu, Llanlynfi, Y Fron, Cilgwyn, Carmel, Y Groeslon, Rhos Isaf, Rhostryfan, Rhosgadfan, Dolydd, Dinas, Llanwnda, Bethesda Bach, Dinas Dinlle, Saron, Llandwrog, Pontllynfi, Aberdesach, Nebo, Nasarth, Tai’n Lon, Capel Isaf, Pant Glas, Clynnog Fawr, Gryn Goch.
Unemployed would include those out of paid work and in receipt of Universal Credit.
Residential: You are welcome to stay at Trigonos as a B&B guest. Please check our availability if you wish to stay before or after the workshop.