Rise and Thrive Yoga
Yoga for Everybody and Every Body
Meet Mairéad
Hello, I'm Mairéad!My yoga journey spans over two decades, beginning with home practice and blossoming into a deep appreciation for the grounding and relaxing benefits of in-person classes. The dedicated time for myself, connecting with my body, breath, and a like-minded community, proved profoundly transformative. My true passion ignited in 2014 with my first hot yoga experience in Limerick, and by 2018, I was completely hooked. That same year, I embraced Yin yoga, discovering how its passive, meditative style beautifully complemented my more dynamic practice. This powerful combination significantly reduced anxiety, alleviated stress, and dramatically improved my energy levels. Witnessing these profound personal changes - a calmer mind, increased flexibility, improved body tone, and newfound confidence, inspired me to become a yoga teacher and share these gifts with others.
My scientific background guided my choice of a yoga teaching school focused on the functional foundations of yoga postures. This emphasis on the purpose and function of each pose, rather than just its aesthetic struck a chord with me especially alongside a deep respect for the tradition and philosophy of yoga. This approach empowers students to understand their own bodies and build awareness, fostering genuine growth in their practice. I strongly believe in the importance of balance, recognising that slowing down is just as crucial as speeding up. This belief was solidified through my Yin Yoga Teacher training - a truly transformative experience that, though passive, proved incredibly challenging and rewarding, leading to greater calm, flexibility, and serenity in life.
A significant revelation for me has been the immense power of the breath. Something we do continuously to sustain life, yet often overlook, I discovered its fundamental ability to transform the mind and body when harnessed effectively. To explore this further, I undertook breathwork instructor training, delving into the science behind various breathing techniques and their impact on energy, mood, mental focus, and physical performance. I've personally utilised breathwork to downregulate my nervous system, bringing focus and calm during challenging work situations, and to increase my stamina during strenuous mountain hikes and dynamic yoga practices.
Drawing upon all my personal experiences and comprehensive teacher training, I've developed unique yoga class sequences. These classes seamlessly integrate anatomy and breathwork, creating functional yoga experiences that acknowledge and celebrate individual differences in anatomy and movement. My teaching prioritises the practical benefits of each pose; think improved mobility, stability, and coordination over simply achieving a visually perfect posture. Ultimately, my aim is to empower and uplift every student, regardless of their current ability, supporting them in achieving their personal goals, whether that is cultivating calm, enhancing flexibility, gaining mastery over their body and breath, or boosting sports performance through holistic fitness.
When I'm not on the yoga mat, you'll find me applying my 19+ years of experience as a healthcare professional or indulging my love of nature and the outdoors - often conquering a mountain or even abseiling off one! I genuinely look forward to meeting you on the mat and supporting you on your unique yoga journey.
Yoga for Everybody
- • Inclusive Approach: Rise and Thrive welcomes practitioners of all shapes, sizes, ages, and backgrounds. It's not about conforming to an ideal; it's about working with your body and its unique needs.
- • Mental Health Focus: Yoga is used not only to stretch the body but also to clear the mind. Emotional well-being is as important as physical well-being.
- • Empowerment Through Movement: The practice encourages building a strong connection between body and mind, empowering individuals to feel capable and resilient in their daily lives.
Yoga for Every Body
- • Adaptability: The poses and movements are adaptable. Variations are provided for people with physical limitations, such as those with joint pain or chronic conditions.
- • Focus on Functional Movement: Movements are grounded in the functional use of the body, helping people move better in everyday life and sports.
- • Building Strength & Flexibility: A holistic practice that balances strength and flexibility, which is essential for preventing injuries and maintaining mobility.
Key Elements of the Practice
Accessible Sequencing
The flow of poses is gentle but effective, making yoga accessible for beginners and challenging for seasoned practitioners. Options for different levels of intensity allow students to adjust according to how their body feels that day.
Focus on Alignment & Safety
Instruction is clear and careful, emphasizing alignment to avoid strain and injury. The idea is not to push the body too hard but to meet it where it is, gently guiding it towards its fullest potential.
Breathwork & Mindfulness
Focus on breath is integral, as it helps to calm the mind, release stress, and facilitate deeper stretches. Mindfulness practices like body scans and guided meditations promote presence and relaxation.
Gentle to Moderate Poses
Poses like Downward Dog, Warrior Series, and Child's Pose, along with gentle backbends and hip openers, increase flexibility and strength without overwhelming the body.
Restorative & Yin Elements
Long-held postures target deeper tissues, helping participants unwind and promote recovery. Props like blankets, bolsters, and blocks facilitate a comfortable and restful experience.
Holistic Wellness
It's not just about the body—it's about nourishing the mind and soul. By creating balance between physical poses, breath, and relaxation, we promote overall health and well-being.
Why Rise and Thrive Yoga Works for Everyone
Physical Adaptability
By offering different variations for every pose, everyone, regardless of body type or fitness level, can participate in a way that supports their needs.
Mental Benefits
The mindful aspect helps reduce stress, boost self-esteem, and cultivate self-awareness.
Holistic Wellness
It's not just about the body—it's also about nourishing the mind and soul through balanced practice.
Why Choose My Classes?
Certified Teacher
I am a Yoga Alliance–certified teacher in both Hatha and Yin Yoga, with additional training as a certified breathwork instructor. You'll be guided with knowledge, care, and experience in every session.
Peaceful, Calming Environment
Our studio is intentionally designed to cultivate a serene and welcoming atmosphere, helping you disconnect from the noise of daily life and reconnect with yourself.
Flexible Class Times
With classes held on Tuesdays and Thursdays, it's easy to find a time that fits into your schedule; no matter how busy life gets.
All Equipment Provided
Everything you need for your practice is provided, so you can simply arrive and focus on your journey to wellness.
Our Class Schedule
Weekly Classes at Thurles Leisure Centre
Tuesday
8:00 – 9:00pm
Breathe-Yin
Slow down, breathe deep, stretch and release.
The combination of Yin yoga postures and breathwork activates the body's parasympathetic nervous system often called the "rest and digest" system, promoting a state of calm, rest and deep relaxation. Yin yoga postures are held in stillness at a depth that feels appropriate for each individual, allowing the practice to target deep connective tissues gently releasing tension and stress from the body. Focused, slow breathing helps you stay present and relaxed as you hold the pose, allowing your body to gradually release tension.
Thursday
6:30 – 7:30pm
360 Degree Yoga
A complete practice for a complete you. Suitable for all levels.
A well-rounded yoga practice designed to move and strengthen your entire body. A combination of stretching and strengthening postures, suitable for all fitness levels. Each yoga posture is offered with multiple levels of modification (from full to partial, slight variations, and full range of motion) allowing you to start your practice in a way that honours your body's current needs. Functional yoga acknowledges that every body is unique and adapts poses to suit individual needs. The emphasis is on how a pose functions for your body, not how it looks.
8:00 – 9:15pm
Deep Stretch & Breath for Sports Performance
Unlock your body, master your breath and elevate your game.
This class is designed for active individuals looking to enhance recovery, prevent injury, and improve overall mobility. This practice targets the deeper connective tissues (such as fascia, ligaments, and joints)through long-held, passive stretches that support muscular release and joint health. By complementing the high-intensity, repetitive nature of sports and training, this practice helps reduce tightness, increases flexibility/mobility, and restores balance in the body. Additionally, Breathwork is a powerful tool to enhance performance and speed up recovery. By practicing controlled breathing techniques regularly, one can improve oxygen intake and delivery to muscles, boosting endurance and reducing fatigue during training or competition.
What to Bring
- Comfortable clothing (i.e. fitted sports top and bottoms)
- Water bottle
- Small towel
- All Other Equipment Provided
Class Policies
- Please arrive 10 minutes before class starts
- Classes can be booked up to 7 days in advance
- All levels are welcome in every class
Workshops & Events
Weekend Wellness at The Palace
A Series of Therapeutic Yoga & Healing Workshops in the Secret Garden
Restore Your Spine. Reconnect Your Breath. Rise for a Cause.
Join us this February 1st & 2nd for an exclusive weekend of Ghosh Yoga and Energy Healing at the historic Cashel Palace Hotel.
Book Your Mat SpaceThe Experience
Escape to the sanctuary of the Secret Garden Studio at Cashel Palace. Whether you are looking to heal chronic back pain, deepen your physical practice through breathwork, or support a noble cause through deep relaxation, this weekend offers a tailored experience for every body.
Location
The Secret Garden Studio, Cashel Palace Hotel, Co. Tipperary
Amenities
Sunday workshops include post-session light bites and smoothies. All equipment provided, just bring yourself.
Workshop 1: Ghosh Yoga Therapeutics
Focus: Relieve Back Pain & Reduce Stress
This 2.5-hour workshop will focus on bringing stability and relief to the spine, especially the lower back. In this workshop we will explain and instruct therapeutic yoga exercises to target back pain and stress. Therapeutic yoga exercises are simple body movements to improve functional health, strength, and range of motion. Learn how to recognise and manage pain in your everyday life and how to relieve pain, strengthen your spine and ease tension with simple, practical take-home exercises. Perfect for beginners, seniors, and anyone dealing with pain or stress. Leave feeling stronger, calmer and more rested. Bring your family members or friends who have injuries or pain.
What to expect:
- •
Education: Learn how to recognize and manage pain in everyday life.
- •
Action: Practice simple body movements to improve functional health and range of motion.
- •
Take-home Tools: Master practical exercises to strengthen your spine and ease tension at home.
Who is this for? Perfect for beginners, seniors, and anyone dealing with injury or stress. Bring family or friends who need relief—you will leave feeling stronger, calmer and rested.
Includes post-workshop light bites and smoothies.
Book Workshop 1: Ghosh Yoga TherapeuticsWorkshop 2: Ghosh Yoga Integrating the Breath, Abs & Glutes Workshop
Focus: Integrating the Breath, Abs & Glutes
Explore how breath, core, and glutes work together to create stability, control, and ease in your practice. Breath is the engine of movement, yet it's often misaligned with how the body wants to move. In this workshop, we'll break down "80-20 breathing" and teach you how to sync Breath with specific postures for maximum support, stability and focus. We will also address common issues: underactive abs and glutes which compromise spinal support and pelvic control. Through targeted activation exercises and mindful integration, you'll learn how these core muscle groups work with the breath to create controlled, efficient, and injury-resistant movement.
The Deep Dive:
- •
Breath Mechanics: We break down "80-20 breathing" and teach you how to sync breath with specific postures for maximum support.
- •
Core Activation: Address common issues like underactive abs and glutes that compromise spinal support.
- •
Injury Prevention: Through targeted activation exercises, learn how to create controlled, efficient movement.
The Result: You will learn how these core muscle groups work with the breath to create a practice that is stable, focused, and injury-resistant.
Includes post-workshop light bites and smoothies.
Book Workshop 2: Ghosh Yoga Integrating the Breath, Abs & GlutesWorkshop Ticket Options
The Technical Deep Dive
Sunday
- • Ghosh Breath, Abs & Glutes
- • Light Bites & Smoothies
Rise and Thrive: Root to Rise Charity Workshop
In Aid of the Irish Cancer Society
Experience: Yin Yoga, Breathwork & Reiki
In aid of the Irish Cancer Society this 2.5 hrs charity yin yoga, breathwork, and reiki workshop in Secret Garden of the Cashel Palace Hotel, Cashel, Co. Tipperary.
This immersion experience gently weaves together stillness, conscious breathing, yin yoga and energy healing to guide participants into a state of deep relaxation and inner alignment. Suitable for all levels, including complete beginners, no prior experience in yoga or energy work is required.
Designed especially for those seeking a pause from the demands of a busy life, the workshop begins with grounding breathwork to quiet the mind and soften the nervous system. From there, participants are guided into passive yin postures designed to release tension from the deeper connective tissues such as fascia, tendons and ligaments, supporting improved flexibility while encouraging the smooth circulation of energy (Qi).
The Journey:
- 1.
Grounding: Begin with breathwork to quiet the mind and soften the nervous system.
- 2.
Yin Yoga: Guided passive postures release tension from deep connective tissues (fascia, tendons, ligaments), improving flexibility and encouraging the flow of Qi (energy).
All proceeds go to the Irish Cancer Society.
In Loving Memory of Denis LubyClasses Offered
Functional Yoga
Improves mobility, strength, balance. Accessible and adaptable for all levels.
Integrated Breathwork
Focus on nervous system regulation. Stress reduction and relaxation. Functional breath training using scientifically proven breathing techniques for sports performance.
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Book Your Class
Classes run on Tuesdays and Thursdays at 6:30pm and 8:00pm.
Select a Date
Only Tuesdays and Thursdays are available
All Equipment Provided
- ✓ Yoga mats
- ✓ Bolsters
- ✓ Blocks
- ✓ Straps
Select a Date
Please select a Tuesday or Thursday to view available classes
Available Classes
Certified Professional
Supportive Community
Committed to professional, inclusive, and supportive yoga practice.
What Our Community Says
Margaret Dowling
"I highly recommend Mairéad's yoga classes. Her instructions are clear and easy to follow and her classes are calm and relaxing. I especially love Mairéad's yin yoga class. It's a real treat - like a massage for the body and the mind."
Tripthi Rodregies
"Mairead is truly an exceptional yoga teacher, in a league of her own. Whether you're stepping into one of her calming Yin yoga sessions or powering through a revitalizing Hot yoga class, her expertise, energy, and presence shine through. Her deep knowledge of the practice, combined with a genuine care for each student, creates a space that is both grounding and empowering. Her classes are the ones you rearrange your schedule for."
Edward Hogan
"Mairéad's classes were exactly what I was looking for. Her functional approach made me feel welcome and there was no pressure to "perform" in class. I was encouraged to listen to my body and to just do what I could. A very beginner friendly class!"
Sharon Higgins
More testimonials coming soon! Be one of the first to share your experience.
A calm, welcoming space designed for comfort and relaxation.