Anyone who knows me knows I’m a bit of an all-or-nothing person. Slower classes? Not really my thing. Taking it gently? I’d probably have interpreted that as a challenge and tried to win at it. But over time, I began to notice something among many of the lovely people coming through our doors at Lyona.
Their heads were racing. They were spinning too many plates. Their bodies felt stiff, tense, tired or less dependable than they once had. Some were returning to movement after injury or surgery. Others were navigating menopause, pelvic-floor concerns or simply the reality that their body had changed. They didn’t necessarily need medical treatment. But neither did they feel ready to march into a conventional fitness class and be told to work harder.
There is a rather large space between being clinically unwell and feeling fit, strong and confident in your body. GRWND is being created for the people who find themselves somewhere in that space.
Exercise isn’t always the first answer
“Do more exercise” can be well-intentioned advice. It is also not particularly helpful if you don’t know what sort of movement your body needs, where to begin or whether you can trust it to cope. If you already feel stressed, stiff or disconnected from your body, piling on more effort can leave you feeling defeated before you have really started.
GRWND takes a different approach.
Instead of beginning with how hard you can work, we begin with a simpler question: What does your body need next?
The answer will not be exactly the same for everyone. You might need to release some tension, rediscover movement or rebuild confidence. You might be ready to develop strength. Or you might need practical support to create something that fits into real life and lasts beyond the initial burst of enthusiasm.
The five elements of GRWND
The GRWND method follows five principles:
Settle · Soften · Strengthen · Support · Sustain
· Settle
When your head is busy and your body is bracing along with it, it can be difficult to move freely. Settling is about slowing things down enough to notice what is happening. It may include breathing, gentle movement and exercises that help you feel more present in your body. No incense required.
· Soften
Softening does not mean becoming floppy or doing nothing. It means creating more freedom where your body feels restricted. We use mobility and somatic movement to explore where you are holding tension and help your body move with greater ease.
· Strengthen
Strength absolutely matters, particularly as we get older. But it needs to be built from where you are now, not from where you think you ought to be. GRWND introduces functional strength progressively, helping you develop confidence and capability without feeling as though you have been dropped into a class designed for somebody else. Not to replace gym, but maybe to open your perspective to include it…
· Support
Sometimes a class is enough. Sometimes you need more individual help. Support might mean adapting movements, working with you one-to-one or helping you identify when another practitioner or clinical professional would be better placed to assist. GRWND is not intended to replace physiotherapy, medical treatment or specialist clinical care. Knowing when to refer is part of supporting people properly.
· Sustain
I can give you a thoroughly exhausting workout, but if you never want to come back, we probably haven’t achieved very much. The aim is to help you develop movement and habits that fit your body and your life. Something useful, enjoyable and realistic enough to continue.
What happens in a GRWND class?
GRWND is not one fixed class at one level. Different sessions have different emphases. Some provide a gentler entry point, while others include a much stronger focus on strength. What connects them is the underlying approach. A class will usually combine elements of:
* settling and somatic movement;
* mobility and softening;
* functional strength;
* gradual progression.
You don’t need to arrive flexible, calm, coordinated or already fit. If you possessed all of those qualities, you might reasonably wonder why you needed us. You arrive as you are, and we begin there.
What about one-to-one support?
GRWND also includes practical one-to-one work at Wellness 34 for people who would benefit from a more individual starting point. That might include returning to exercise, improving movement confidence, developing basic mobility and strength or creating habits that feel manageable. It can also help when the bigger problem is the spin itself.
When life feels too full, it can be hard to work out what to put down, what still matters and what practical change would make things feel less overwhelming. Sometimes the most useful first step is simply having someone help you untangle it. Where an issue requires clinical assessment or specialist treatment, we will say so and help point you in the right direction.
Is GRWND for me?
GRWND may be a good place to begin if:
* conventional fitness feels intimidating or unsuitable;
* your body feels stiff, stressed or deconditioned;
* you want to become stronger but don’t know where to start;
* menopause or ageing has changed how your body feels;
* you are returning to movement after time away;
* pelvic-floor or core concerns have affected your confidence;
* you want movement to support your life rather than become another demand within it.
You do not need to fit neatly into any particular category. Curiosity is enough. GRWND is still growing, and Lyona is where we are testing, learning and listening. The people attending our classes are helping us shape what it becomes: which sessions work, what support people need and how we can make movement feel more accessible without removing the genuine physical benefit. Because this isn’t about making exercise easier for the sake of it. It is about beginning in the right place.
Settle. Soften. Strengthen. Support. Sustain.
And perhaps, for once, resisting the urge to go from nought to a hundred by Tuesday. With you in mind,
Rachael x
To ask Rachael a question about GRWND, email rachael@lyona.co.uk.
To explore the current GRWND classes, visit the Lyona app or website booking system.