If you only do one great thing for yourself this year – let this be it!

This course & you are as perfect as sponge cake and cream (mmm..)
At Kozen we teach functional movement, kindness, mind maintenance & everything in between.
Are you looking for a natural evolution in your practice? Something that will benefit your entire-ness. Body, mind & (drum roll for cheesy) …soul!
Whether a beginner, advanced pretzel-er, flow-er or yin-ner. This course will surely empower & leave you feeling much more confident in your yoga practice, on and off your mat. Prepare to be enlightened people!

Join Zach & Lisa for this comprehensive exploration into… well you!



Course Content and Dates


With Zach Stumer. Wednesday 3 April 7.30 to 9.30pm

Get ready for the greatest information in nutrition you’ll ever hear (drumroll please…)

There is no one size fits all diet. This means your body is unique for its nutritional requirements, just like your fingerprints.

This includes, how your body breaks down food, your hormonal response to the foods you eat, even how long your intestines are. Understanding this means you’ll never need to diet again! (Please reread the last sentence).

  • Learn what foods to avoid and what to add in. (Carbs for activity levels, Fats for healthy hormones, Proteins to support cellular function)
  • Hormones unique to your body
  • PH360 (super dooper customized health program)
  • Light & Circadian Rhythm
  • Social eating


With Lisa Allwell. Wednesday 17 April 7.30 to 9.30pm

The word chakra in Sanskrit means ‘wheel’. Chakras are vortexes of energy. There are seven fundamental chakras representing specific energy centres along the spine from the base to the crown of the head. By understanding the chakra framework from both an ancient and modern perspective, you will better understand your current limitations and improve your perception to create a more fulfilling and meaningful encounter with life. In this session you will explore

  • An Introduction to the chakra system
  • Learn traditional yogic philosophy relating to each chakra
  • Understand the chakra system from a modern psychological framework
  • Learn postures, breathing practices, mudras (gestures), bandhas (energy locks) and meditation techniques for each chakra, as well as the meditation practice for integrating all the chakras into a unified awareness.



With Lisa Allwell. Wednesday 24 April 7.30 to 9.30pm

Mantras are repeated sounds. Man means ‘heart’ and ‘tra’ means expansion and liberation. Mantras tune the mind/body to the frequency of silence. Just as asana works directly with the body, mantra works with the mind. Mantra is used for awakening, purifying, protecting the mind – dissolving habitual thought patterns and establishing beneficial ones directed at awakening, focus, direction and manifesting. It enables your mind to reboot while dissolving stress and fatigue in the body. A daily practice helps you become more calm, creative and confident, giving you the ability to fully engage with life and all it has to offer. If you’ve tried meditation before and struggled to establish a consistant practice, vedic meditation may be the ‘missing link’ for you. Meditation is intensely personal, not something you go to a yoga studio for. It is the foundational yoga practice, which supports and enhances all other yoga practices.  In this session we will:

  • Establish a meditation technique using mantra
  • Tips to establish a successful daily practice
  • Understand how and why meditation works to create calm
  • Notice that when you sit quietly, answers emerge – the truth, YOUR truth



With Zach Stumer. Wednesday 8 May 7.30 to 9.30pm

Your mind and body communicate in both directions. This module is focused on the fundamentals of the human body, starting with simple structures, discussed in language that is easy to understand and applied to your own body. You will gain an insight into how your mind speaks to your body and tune into the subtle messages your body uses to communicate back. In this module you will come away with a personal understanding of how it feels to move in a more connected way. Learn about:

  • Anatomy basics (skeletal & muscular systems
  • Hips
  • Core
  • Bandha’s; yogic energy locks and how to use them (Mula, Uddi, Jal)
  • Breath



With Zach Stumer. Wednesday 22 May 7.30 to 9.30pm

Building on the foundations of human connectedness we explore patterns of movement. It’s only by recognising our existing patterns that we can understand and then experience change. In this module you will understand that alignment is as individual as you are, learn to customise the practice to your body, apply this knowledge to common yoga poses and use it as a model to restore or improve health and function. Learn about:

  • Grounding (hands & feet
  • Sun Salutations, yoga’s foundational flow
  • Chatarunga and safe transitions
  • Common Poses (Warrior 1, Warrior 2, balances
  • Stretching science



With Lisa Allwell. Wednesday 5 June 7.30 to 9.30pm. Wi

Pranayama is breath work that taps us into the body’s energetic layer. The techniques develop an intuitive understanding of energy and how it moves. We use the breath because it is one of the primary ways to connect with the energetic layer. Specific techniques create specific shifts in mood and focus.

A kriya combines movements and mantras to create a moving meditation. Kriyas generate movement of energy that helps facilitate evolution in the mind, body, and soul. Kriyas prevent injury as prana (life force) is awakened and heat is created from the inside out to heal injuries at the cellular level. Kriya is rarely taught in the west; The kriyas we will practice are from the tantric Himalayan yoga tradition. In this session you will:

  • Understand the anatomy of prana (life force)
  • Cultivate yogic breathing techniques to access vitality and health
  • Experience Kriya practices from the tantric tradition to access deeper states of shunya (stillness)



With Zach Stumer. Wednesday 19 June 7.30 to 9.30pm

“One Yoga to take away please!” In this module we develop a more meaningful mind-body connection that will inform your journey towards improved health, strength and well-being. Identify your body’s needs, recognise movements that improve your sense of wellbeing and create a plan that will serve you for a lifetime. You will:

  • Identify your body’s needs (strengths, limitations
  • Learn more about the science of movement (functional, resets, yoga
  • Apply mindfulness (meditation, breath practices
  • Simple Yoga Sequencing (structure of flow, standing & balancing, forward bends, backbends, inversions)



With Lisa Allwell. Wednesday 3 July 7.30 to 9.30pm

Ayurveda is one of the world’s oldest holistic healing systems. It was developed thousands of years ago in India and is based on the belief that health and wellness depend on a balance between the mind, body and spirit. Ayurveda is based on the principles of three primary doshas or energies, Vata, Pitta and Kapha. Each of us has a unique proportion of these three energies that shapes our nature – our looks, hair, eyes, body shape, behaviour, emotional responses, sleep, voice, favourite food, friends and career choices. Our habits, routines and choices ebb and flow with the seasons. We can support an improved state of balance throughout the year by making a conscious effort to live in harmony with the cycles of nature and by regularly adjusting our lifestyle and habits to accommodate the arrival of each new season. You will:

  • Understand a seasonal approach to yoga and life
  • Lean ayurvedic rituals to create more grace and ease in your busy life
  • Discover your individual dosha (constitution)



If you’re looking to learn from intuitive and experienced teachers, receive personal instruction and have on-going support, then this series is for you. Lisa and Zach will guide you to learn more about this ancient practice (with modern science) to support you in your journey of becoming less stressed and more alive! You will:

1.     Deepen your practice: Enhance your understanding of poses from the inside out and experience them in new and interesting ways. Learn yoga anatomy, alignment and key yoga poses so that you can create a practice that works perfectly for you.

2.     Focus on you: This series is an investment in you: your health, and your growth. Explore what it feels like to use yogic principles and practices to stay grounded in yourself no matter what the outer circumstances. How you interact with the world begins to subtly shift as yoga works it’s magic.

3.     Broaden your understanding of yoga practices beyond physical poses: There is only so much we can do in a studio yoga class. This series is an opportunity to explore and embody the subtleties of the practice. Handstands don’t make you a better person, but life experience does.

4.     Explore yoga philosophy: Learning the ancient teachings of the yogis is a special thing to do. It uncovers a whole lot that might otherwise stay hidden. When you take philosophical yoga concepts and put them into content it your daily life, you see things through a new lens. You also start to unravel the habits and tendencies that have been driving you for years. You then have the chance to change them if you want.

5.     Receive personal attention: Something specific you want to understand? Is there a pose or yoga concept you want to look at in more detail? This is the place to ask questions. This is not a one size fits all practice; learn how to adapt the practice to meet your needs, develop a personal mediation and home asana practice, and receive individualized feedback on how to practice in way that is most authentic to you.

6.     You love yoga! Expand your knowledge of what you are passionate about. You know you want to!



About Lisa:

I’m a health professional who unexpectedly fell in love with yoga. I held senior public health roles in mental health, cancer, stroke and chronic illness, but traded up a focus on evidence, research and evaluation to teach yoga. Now, I’ll encourage and support to run the yoga experiment in your own body and mind, with a sample size of one, and richly reap the rewards of your personal research program.

Life throws us all kinds of challenges. While we can’t control the complications that present themselves, we can control how we deal with and react to these situations. Yoga has given me the tools to cope infinitely better. Expect a light-hearted exploration of how living in alignment with our most centered self. This is what transformation is all about, and it is at the core of yoga.

Teaching and communication are my passion: In partnership with Sharon Spencer, I’ve established Seed Yoga +Wellness, a thriving yoga studio in Blackburn. I’ve done over a thousand hours of yoga trainings, have taught and practiced way too many yoga classes and workshops to count. I’d love to share with you some of the gems that I’ve learned along the way.


About Zach:

I’ve always been fascinated with the way the body responds to movement, formally trained in Exercise Physiology I worked with individuals in sports performance and injury rehabilitation. Being naturally curious, I wanted to know why people got injured in the first place? What were the ingredients that makes us our best selves?

This question and the search for better answers took me on a life journey through various types of movement practices, the confusing fads of nutrition and lifestyle and stress management practices that improve long term health. The answer is complicated and surprisingly simple. Your best self is only achieved when it is customised to you, meaning what works for someone else, may not work for you.

This idea is at the heart of Yoga, this ancient practice aims to quieten the mind and strengthen the mind-body connection so that you can hear your best-self directing your choices.



Course Dates: Wednesdays 7.30 to 9.30pm. 3 April, 17 April, 24 April, 8 May, 22 May, 5 June, 19 June and 3 July

Investment: $780

Venue: Kozen Yoga, 32 Church Street Hawthorn.

- 03/07/2019
7.30 - 9.30pm