Sarah Fretwell

Yoga, Movement, Wellness, Art


The Gut Microbiome: The Key to Health and Wellbeing and a Low FODMAP Cookery Workshop with The Urban Kitchen

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This week, I was invited along to Toral’s workshop, Understanding Low FODMAP and Improving Gut Health. In this fantastic workshop, we learned how to cook to nourish our digestive system, increase our energy levels, improve our immune response and potentially help with weight management.

Read all about it here:

I hope it proves useful to you if you suffer from digestion problems, let me know!

Healthy Turmeric Milkshake



Christmas is approaching, life is getting a little hectic, work, family and friends Christmas drinks are starting to find themselves in your diary, and it's bloody cold outside so you're feeling tired and sluggish! …so I’ve made a creamy and health boosting Turmeric Milkshake for you! Don't scream in's actually really tasty and boasts powerful anti-inflammatory properties, and the banana provides much needed fibre and antioxidants and healthy carbs to keep your energy levels high.


  • 200ml of almond or coconut mylk (I use Aplro unsweetened)

  • 1/2 tsp vanilla extract

  • 1 tsp of honey

  • 1 ripe banana

  • 1 heaped tsp turmeric powder

  • 1/4 tsp cinnamon

  • pinch of salt & black pepper

  • 1 tsp grated nutmeg

  • couple of drops of stevia (I use Nutri Nick)

  • 1 TBS almond butter

  • optional: a few scoops of canned coconut cream/milk to make it extra creamy


Place everything into your blender and blend until smooth. Add more honey or stevia to make it more sweet.

I hope you enjoy them, please share your recreations with me via InstagramFacebook and Twitter using #lumayoga 



The joy of Yin

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Yin has become one of my favourite things in life. I used to go from a fast pace of life to a fast paced yoga class that was really fiery and challenging. But really, it didn’t give me the space I so desperately needed to find a sense of calm, balance and healing, especially in busy London. Nowadays, even in my yang practices I am finding a much slower grace about the way I move, feel and inquire and it so much more nurturing

So what is Yin? 

Yin is a journey that begins from a physical perspective, taking us through the emotional body and deep into the thinking layer. Marrying both meditation with asana, this practise enhances the natural range of movement in the joints by passively lengthening & releasing the connective tissues that wrap around bones, joints and muscles. Yin is a journey of both physical and inner transformation through being fully present & aware within each posture. Yin and Yang go together as opposites and can help you to think about the opposing forces and feelings when you practice an asana. Just like the sun and the moon, winter and summer, cold and heat, fire and rain, so to do our bodies need yin and yang forces in order to be truly balanced.

So when we are practising a yoga pose such as Warrior 1, the embodiment of strength and courage, we can think about bringing a softness to the Warrior's fierceness. Bringing a softness to our face demonstrates we can be strong, yet kind and vulnerable at the same time. Dropping our shoulders down instead of hugging them right up to our ears makes the pose feel much softer, yet we are still focused and steady. Flowing our arms out to the sides with the grace of a ballerina, rather than stretching them so far that we feel ourselves tense up from straining, brings the softness of yin to the pose that we so need to balance the tension and stress in our lives.

Try a yin yoga class with myself, if you regularly do intense exercise, and see if it brings a softness to your body and mind!

My top 5 Winter Detox Juices

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My favourite winter detox juices It’s winter. It’s cold. The sun has gone into hibernation and the Christmas party season is in full swing. Bring on the rich food, alcohol and one too many late nights partying. While it’s fun make the most of the pre-Christmas festivities, all this can take its toll on our body and health, making our immune system more susceptible to picking up the dreaded flu, tummy bugs and pesky, lingering colds. This is why it's so important to invest in your health, take a yoga class and reduce stress as much as possible by boosting your diet.

The body’s ability to detox effectively can be supported by drinking cold-pressed, organic juices, where the vital nutrients have not been heated or damaged, but gently pressed to preserve vitamin content. Juicing is not a food supplement, but should be an addition to your diet when your body is vulnerable to stress and illness. Combining a healthy cocktail of nutrient rich and alkalising vitamins, fibre and minerals, juicing is a quick and easy way to bolster your vitality, immunity and energy levels. You’ll also get your five-a-day in one drink. Awesome? I think so!

I have my eyes set on the following delicious juices, jam packed with in-season winter vegetables, fruits and spices. Read on to learn about how their ingredients can boost your health this winter…

ImBibery – Exotic Juice



Ingredients: Pineapple – Ginger

The combination of these two star ingredients helps to decrease and prevent inflammation both inside and out. Bromelain, an enzyme found in pineapples, reduces swelling in the nose and sinuses, and even stimulates the body to get rid of fat, which will help balance out those rich Christmas treats. Ginger’s numerous health benefits include preventing colds and flus, easing respiratory problems and helping blood circulation.


C Press Juice - G Force



Ingredients: Orange – Ginger – Lemon - Oregano Oil

The perfect combination of citrus fruits and ginger in this juice is incredibly stimulating, immunity system optimising and detoxifying to the body. To increase its potential, they’ve added oregano oil, which has extremely high levels of free-radical fighting antioxidants and is one of the most powerful anti-fungal remedies. I'll have a litre of this one, please.


Daylesford Organic B Bright Cold Pressed Juice



Ingredients: Carrots – apples – celery – lemon – ginger –ginseng

This organic, raw, unpasteurised cold-pressed juice contains naturally sweet root vegetables and fruits with warming ginger. Ginseng plays an inflammatory role, while the vitamin C from the apples and lemon will help brighten dull skin and increase energy levels. The high percentage of water and electrolytes in celery can prevent dehydration and reduce bloating, making this one a great juice to have post-Christmas party.


Detox Kitchen - Pretty Powerful Juice

b Bright

b Bright



(Photo by Urban Pixxels)

Ingredients: Pear – beetroot – celery – pineapple – lemon

The ingredients in this juice are excellent for digestion, with the fibre from pears and beetroot enough to give the most sluggish digestion a kick-start.  Pineapple quickly fixes dehydration, which is vital after one too a Christmas tipple.

£3.75, Fitzroy Place Deli, Fitzrovia

Plenish Cleanse – BOOST Juice

Boost high res

Boost high res

Ingredients: Cucumber – Romaine – Pear – Kale – Spinach – Lemon – Parsley – Ginger

At 75% vegetables and with 1 KG of organic produce packed into one bottle, replenish your brain and body with this green power juice. The dark leafy vegetables are a source of vitamin C and manganese, which protects your cells from oxidative stress, and folic acid, which supports psychological performance. Spicy, warming ginger improves circulation, lemon and parsley help to purify the blood from too much alcohol and rich food, and the fibre and vitamins from the pear are great for energy levels and digestion.

£9.90, 1kg,

Alternatively, why not make your own detox juice? Comment below!