Vancouver 20202020-01-02T01:25:13+00:00

Vancouver 2020

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Join us June 18 – 21, 2020

Up & Down is co-taught by Elia Mrak and Irene Lyon, and combines Western and Eastern movement practices with fun social engagement games that go right to the heart (and guts) of human healing. Join us in 2020.

Space is limited.



Rezansoff-McGill Studio at the BMO Theatre Centre.
162 W 1st Ave, Vancouver, BC V5Y 1A4.


4 Day Workshop
June 18 – 21, 2020

Early Bird Rate –

$1147 USD

or 3 payments of $397 USD

Regular Rate – $1297 USD (after April 22nd)

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What To Expect

Due to the nature of the Up & Down work our teaching and progressions are based on the individuals in attendance and the group dynamics, but this simple itinerary will give you an idea about how the day will flow.

Each day will go something like

  • Plan to arrive for 9:45am (settle, chit-chat, personal time)
  • Morning segment runs from 10am-12:30pm
  • Lunch break: 12:30pm-2:15pm
  • Afternoon segment: 2:30pm-4:30pm

We strongly recommend that you be IN Vancouver the day before the workshop begins.

In all our years holding workshops and events we’ve found that there’s nothing worse than rushing in to a workshop and rushing out without having any time to soak up the new surroundings and integrate the time (and money) you’ve invested in yourself.

We also recommend planning NO TRAVEL the night after the workshop, so you keep the transformation your body and mind has experienced during the workshop.

There’s nothing worse than sitting in a car and driving (or flying) for 5 hours after spending four days moving, grooving and learning. When you give yourself the time for arriving before and added integration afterwards you’ll deepen your learning experience in so many ways.

For those who live in Vancouver and surrounding areas, we recommend the same.

Schedule your night before the workshop to be open and free of stress and allow for plenty of travel time to the venue during the workshop. After the workshop ends, have your time open for YOU so you can also integrate and let the workshop sink in.


#1 What kind of fitness level will I need to have?2020-01-18T08:05:50+00:00

This event will be highly movement-based.

We won’t be doing gymnastics and judo rolls, and you certainly do not need to be an athlete or a dancer, but we do ask that you have the capacity to get down onto the floor without needing any aid from a wall, or a chair, or cane. You can be shaky and off balance, that’s NOT a problem, we’ll work on that! But we want to ensure you have enough functional and aerobic capacity to get onto the floor solo, and return back to standing solo.

We also ask that you have the capacity to lie down on your back with legs long and be able to be in a side-lying position.

#2 What kind of stuff will I need?2020-01-18T08:05:28+00:00

For Class:

A water bottle.

Pen and paper/notebook/journal.


Because we’ll be doing a blend of movement (low and medium intensity), subtle and quiet self-awareness floor work and good ‘ol chatting and Q&A, we recommend dressing in layers for our time in class. Comfortable clothing that you can move in that isn’t too baggy and isn’t too tight.

(In our opinion, good old cotton is the best fabric for this work. Tight stretchy yoga gear limits your pelvic movement, ironically).

We suggest bringing socks in case your feet get cold during our quieter exploration.

Your enthusiasm and desire to learn, your laughter and love of movement.

#3 What is the refund policy?2020-01-18T08:25:42+00:00

Please understand there is a high demand for our Up & Down Live workshops, and we limit class size. Once you have enrolled, your spot in class is secure.

You may cancel your enrollment up to 8 weeks before the start of the workshop and receive a 50% refund. If you cancel less than 8 weeks prior to the commencement of the workshop you will not be eligible for a refund.

Note: For cancellations within 8 weeks that are based on qualified emergencies, exemptions do apply.

IMPORTANT NOTE: For out of town guests, we recommend that participants purchase travel/trip insurance in the unlikely event that we need to cancel the workshop due to unforeseen circumstances.

We STRONGLY suggest that you set your schedule up so that you do not miss a precious moment of this experience. We’ll see you very soon!

#4 I’m new to Vancouver2020-01-18T00:48:34+00:00

You are responsible for your own meals and accommodations and travel arrangements.

Where should I sleep?

There are many hotels in the greater Vancouver area which are only a Google search away. A few are situated close to the BMO Theatre (Olympic Village area) and are a short AquaBus or Skytrain ride away. We’d suggest securing accommodation sooner rather than later to avoid disappointment.

Airbnb and VRBO are also good resources for finding affordable housing.

Getting around in Vancouver


There are a few parkades located around Olympic Village. The closest parkade from The BMO Theatre is the Impark Parkade on Quebec Street, a 6-minute walk.

Note, the Olympic Village Skytrain Station is a 10 minute walk away.


From YVR.


Our primary light rail transportation system in Vancouver is called Skytrain. It can get you to major areas of the city and suburbs. And it connects from Vancouver International Airport to central Vancouver (incl. Olympic Village) and downtown.

Skytrain Schedule

BUSES and AquaBus



What’s there to do in Vancouver?


The best suggestion for sightseeing in Vancouver is to Google it, and see what pulls your attention and interest. We have a few art galleries, one of the main ones is at UBC, The Museum of Anthropology. Local Beaches: Kitsilano Beach, English Bay, Spanish Banks, Wreck Beach (Notice: Wreck beach is a clothing optional beach).

Best Views of Vancouver CityScape

Grouse Mountain: You take a gondola to a local ski area. Bar and restaurant and walking trails are up on top. If you have a car, you can drive up to Cypress Mountain and sit at the look-out for a city view.

Foodie Districts

Vancouver’s food scene is definitely on the up and up. Asian and Indian cuisine is stellar here, as is our classic West coast fare (seafood and fish), not to mention good old Irish/English comfort food in the many pubs.


Parks are everywhere, especially on the North Shore which is North Vancouver and West Vancouver. Lynn Headwaters is a great park to walk and hike in. Busy on the weekends, but worth it. For the avid hikers, Grouse Mountain is famous for its steep “Grouse Grind” hike. Only for those with fairly medium to expert fitness levels. The trails near UBC in Pacific Spirit Regional Park are vast and easy with gentle inclines. Deep Cove is a lovely spot to visit for kayak rentals and to experience a cozy little seaside village. Ambleside is a trendier area with a seawall that looks to the South and towards Vancouver. Dundarave is even quieter, more retirement energy :). Stanley park is Vancouver’s version of Central Park. There’s a walking path that circles the park, and trails within the park.

Mountain and Alpine Viewing

Head to Whistler for a day or overnight excursion and take the Whistler gondola up the ski hill into the high alpine. You can sightsee on top and have a beer and a burger, or both.

Ocean and Island Life

Vancouver Island is a 90-minute ferry ride away from the ferry terminal in Tsawwassen (about 45 minutes outside of Vancouver). From there you can sightsee in Victoria, the capital of British Columbia (it’s very British over there), or drive up island to Long Beach and Tofino (where the surfers hang out). Saltspring Island (you must access it via Vancouver Island) is known for its artisanal goods, cheese especially, and its quintessential island/hippie feel. The Sunshine Coast is another popular destination, which is technically mainland BC., but it has the small town, island feel. You need to take a ferry to access this part of the mainland.
So many more!!

Your Up & Down teachers Elia Mrak & Irene Lyon.

Join the fun in Vancouver

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