Up & Down Virtual Class2024-04-10T23:03:12+00:00

Next Class TBA

Virtual Class

Co-taught by Elia Mrak and Irene Lyon, Up & Down combines Western and Eastern movement practices that will help you break free from familiar patterns of stress and tension through the art and science of movement.

Our work goes right to the heart (and guts) of human healing. Join us!

Your Up & Down teachers Elia Mrak & Irene Lyon.

The movement and learning principles of Up & Down








Join in via Zoom

Zoom is a fabulous video conferencing software that allows us to record video and audio while having a group of people online at the same time. Once you register you’ll receive an email confirmation with the link that will get you in to the class.


#1 What kind of fitness level will I need to have?2020-11-15T01:40:48+00:00

This class 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 for a length of time.

#2 What kind of stuff will I need?2020-08-17T03:45:04+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 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).

Please ensure you have enough space and a soft surface to move around comfortably. We recommend yoga mats or the equivalent to support your body on the ground and enough space near your computer for you to be in a stretched out starfish lying position.

Note: You have the option of sharing your video during the live call, and while this is not a requirement, if you are comfortable having your video on, it does help us to see you while we are teaching, just as if in a regular in-person class.

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

#3 What to expect2020-08-19T03:26:54+00:00

Our virtual class time will begin with a playful movement warm-up that brings us into an open state to learn. From here we’ll explore, experiment, and engage with movement practices that blend awareness and curiosity so that you’ll encounter an online learning experience like no other. We will set aside time for sharing via the Zoom chat features and we will answer questions related to our class time together.

The class will go something like

  • Plan to arrive for 9:15am (settle and connect)
  • Class in session from 9:30am – 10:45am
  • Break: 10:45am – 11am
  • Class in session from 11am – 12pm
#4 What if I can’t make that day & time?2020-08-17T03:41:29+00:00

No problem! This class will be recorded and the video and audio recording will be sent to everyone who registered. This means you can participate and gain the benefits of this guided class no matter where you are in the world and you have the recording to practice to your heart’s (and nervous system’s) content!!

#5 What is the refund policy?2020-08-17T03:41:52+00:00

No refunds are offered due to the digital nature of the course.

Participant Stories

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I really like the format and having the recording I can go back to. I also love it being virtual, because I feel safe and comfortable at home. More so than I would in person, and because of that, I think I am able to release more trauma and sink deeper into myself and my body.


It was really fun! I enjoyed the balance between the types of guided “exercises,” and that Irene and Elia pretty much had equal time teaching.


I attended my first Up and Down class in January and I found it very unusual, nothing like I had done before, especially the qualities attributed to the 5 fingers.

I found Elias’s fluid movement very helpful to watch as I noticed where he moved his feet which made the down movement much easier for me.

The next morning I had a very great healing episode related to my birth trauma in which I experienced my Mum’s pain and distress. (having recovered my own birth trauma memory some time ago). I came to some big understandings which I hadn’t been able to see before. I didn’t imagine the class would work so deeply or so quickly.

Up & Down Virtual Class Participant

It was a really great class. It seemed to go by so fast!!! I loved how it went back and forth between Elia and Irene – love both teaching styles. Can’t wait for the next one. Thank you for providing this virtual opportunity for this class.


Irene and Elia did a great job of creating a feeling of community even on Zoom. I am thankful for this opportunity to participate in Up and Down without the logistics of attending a live workshop. I’ve attended both virtual workshops offered thus far, and really enjoyed them.


Seattle, WA

The content of the class is rich. It is great to luxuriate in exploration. Thank you!


Seattle, WA

As a feldenkrais practitioner for many years it was really refreshing, Thank you both!


The Netherlands

I loved this workshop because a perfect blend of approaches to movement: east and west traditions coming together, fabulous!



Join the virtual fun

Next Class TBA

Past Classes Available For Purchase – $47

October 31, 2020

Lesson 1 – Magical Tea Cups. Wake-up the entire self through mobility & imagination.

Lesson 2 – Rolling Triangle Arms. An awareness through movement lessons to enhance full body mobility.

January 30, 2021

Lesson 1 – Saying Hello To The Sternum and Pelvis. Using touch to soften the nervous system and spine.

Lesson 2 – “1, 2, 3, 4, Everything!” A movement game of relation to self and the environment.

June 26, 2021

Lesson 1a: Foot to Foot to Foot. A skeletal warm-up for the whole self, especially the feet.
Lesson 1b: 4-Point Exploration. Variations on a classic Feldenkraisian movement lesson.

Lesson 2a: Between Heaven & Earth. A moving meditation with the hands to balance and align our energy.
Lesson 2b: Plane Divides The Body. A practice for slowing down and connecting to what is.