Glow Vinyasa + Restorative Yoga
The double class starts with a 60-minute yoga session based on power vinyasa, incorporating various inverted poses where the heart is positioned higher than the head. The class has a somewhat faster pace, with smooth, flowing transitions between poses. Regular practice of Glow Vinyasa helps achieve hormonal balance, brighter skin, and burn calories.
This is followed by a 60-minute restorative yoga practice, focusing on deep relaxation and stretching poses. The restorative yoga session includes mini massages (for hands/feet/head/shoulders) to enhance relaxation.
The class ends with a communal tea session to ease the transition back to everyday life.
Schedule
- January 22 | 18:30 - 20:30
Price
Via Stebby
If you purchase your ticket via Stebby, kindly forward your code to [email protected] so we can activate it for you.
Compensation
Some international and private insurance plans may cover these costs.
Location
The class is held in our cozy CARÁ Studio located in Põhjala Factory, Marati 5, Tallinn.
Please be aware that at Põhjala Factory, we have two distinct spaces. You can find the directions here.
Lecture: Supporting Children's Development
To provide a child with the most suitable developmental environment, it is helpful to raise parents' awareness of the child's functional abilities, prerequisites for activities, and age-appropriate development. This enables better understanding of children's behavior, the creation of the best opportunities for their individual mental and physical growth, and early recognition of the need for intervention.
A child's functional ability is influenced not only by their environment but also by their individual sensory sensitivity. A deeper understanding of these influences helps to support the child’s well-being, development, and strengthens the relationship between child and adult.
Topics:
- You will get an overview of children's developmental stages and daily activities that support growth.
- You will learn how to recognise a child's individual needs and offer activities tailored to those needs.
- The connections between the environment and a child's behaviour will be explained, including potential sensory differences and how the environment affects their abilities and development.
- You'll receive guidance on how to make environmental adjustments that enhance functional ability.
- Ideas for meaningful activities with children will be shared, along with explanations of their impact.
- Examples will be given of how children's behaviour relates to their ability to cope with various activities.
Some of the topics covered include:
- Why it’s important for babies to put things in their mouths and explore through mess.
- How rolling down a hill as a toddler relates to the ability to focus.
- Why developing literacy isn't just about practising writing but also requires climbing and playing ball.
- How climbing relates to speech development, and how swinging is linked to mathematical skills.
- Possible reasons why a child might struggle to sit still and tips for helping them focus better on tasks, and much more.
Schedule
- February 9 | 15:30 - 17:30
Pricing
Location
The class is held in our cozy CARÁ Studio located in Põhjala Factory, Marati 5, Tallinn.
Please be aware that at Põhjala Factory, we have two distinct spaces. You can find the directions here.
Here you can find our Virtual Classes Schedule - if you have any questions about the courses, feel free to contact [email protected].
Monday
Tuesday
Wednesday
Thursday
Friday
Sunday
Lecture: I’m Going To Be a Father
The lecture, "I’m Going to Be a Father," offers a supportive environment for fathers to gain a comprehensive understanding of the changes that occur during pregnancy, how to effectively support their partner during childbirth, and how to prepare for the early months of fatherhood. This practical and informative session is led by a midwife and also includes an optional Q&A for personalized guidance.
This lecture is in Estonian.
Schedule
Pricing
Location
The session is held in our cozy CARÁ Studio located in Põhjala Factory, Marati 5, Tallinn.
Please be aware that at Põhjala Factory, we have two distinct spaces. You can find the directions here.
The main focus of this class is slow Hatha yoga. Throughout the session, we will explore various calm and balancing Hatha poses, integrating deep breathing, mindful movement, and stretching. This class will help you unwind and guide you deeper into your own center. We will conclude with a mindful, deep relaxation technique and Savasana.
Hatha yoga is a traditional style that emphasizes physical postures and breathing exercises to enhance strength, flexibility, and balance. It serves as the foundation for many modern yoga styles and is suitable for both beginners and experienced practitioners.
In case you have a yoga mat, yoga block, blanket, and pillow at home, it would be great to have them with you for this class. If you don’t have any equipment at home, don’t worry - you can easily perform all the exercises without them.
The classes are held in Estonian. If you prefer the class to be in English, please let us know by leaving a note, at least 30 minutes before the class, in the comment section while registering, so we can accommodate your request.
Schedule
Pricing
This class is available only with a CARÁ Premium subscription.
Compensation
Some international and private insurance plans may cover these costs.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.
Virtual Dad and Baby Yoga
A father and baby yoga class offers them an opportunity to create a stronger bond with each other through calm and supportive movements that are both fun and relaxing.
Class Structure:
- We start with soothing breathing exercises to focus on the moment and create a peaceful connection with your baby. The baby can be held by the father or lie on the mat, feeling the rhythm of the father's breathing.
- Stretching and gentle movements where the father and baby maintain closeness and perform fun, engaging exercises together, like gentle rocking or soft lifts.
- Gentle baby massage that relaxes muscles, improves circulation, and supports digestion.
- Soft and gentle movements for the baby’s arms and legs to develop motor skills and body awareness.
- Tummy time exercises that strengthen the baby’s neck and back muscles, supporting crawling.
- Creative exercises using sensory tools that help the baby explore the world and establish a connection with both themselves and their surroundings.
- The class ends with a calming final relaxation, where the father and baby can breathe and relax together, offering a peaceful and intimate moment for both.
The yoga class is suitable for babies from 1 month old up until they start walking. Come and enjoy movement and quality time together!
Schedule
Pricing
This class is available only with a CARÁ Premium subscription.
Compensation
Some international and private insurance plans may cover these costs.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.
Virtual Mom and Baby Yoga
The Mother and Baby Yoga Class offers mothers the opportunity to recover after childbirth, move, and strengthen their bodies while creating a special bond with their baby. The class is calm and supportive, providing movement and relaxation for both.
Class Structure:
- We begin with calming breathing exercises to focus on the moment and create a peaceful connection with your baby. The baby can either be in the mother’s arms or lying on the mat, sensing the rhythm of the mother's breath.
- Gentle stretches for the neck and shoulders to relieve tension.
- Strengthening the pelvic floor muscles.
- Activating balance and deep muscles to restore strength and stability.
- Sun salutations and relaxing yoga poses to promote fluid body movement.
The baby is constantly involved – they can be in the mother's arms, on the mat, or exploring the space. Between movements, the mother can offer contact through touch and maintain closeness, for example, by holding the baby in her arms or giving kisses and gentle caresses. We also incorporate joyful and dynamic exercises with the baby, where the mother can rock the baby in her arms, gently lift them into the air, or dance together, which not only brings joy but also strengthens the bond between mother and baby.
We continue with baby movement and development exercises:
- Gentle baby massage that relaxes muscles, improves circulation, and supports digestion.
- Soft and gentle movements for the arms and legs to develop motor skills and body awareness.
- Tummy time exercises that strengthen the baby’s neck and back muscles and support crawling.
- Creative exercises using sensory tools that help the baby explore the world and establish connections with themselves and their surroundings.
- The class ends with a calming relaxation session, where mother and baby can breathe and relax together, offering both a peaceful and intimate moment.
The yoga class is suitable for babies from 1 month old until they start walking. Come and enjoy movement and quality time together!
Schedule
- Wednesday | 11:30 - 12:30
Pricing
This class is available only with a CARÁ Premium subscription.
Compensation
Some international and private insurance plans may cover these costs.
Location
The class will be live-streamed in the CARÁ App. You can view your bookings under Profile > My Bookings or directly on your home screen on the day of the class.
We specialize in providing comprehensive chiropractic care for women. Each visit is a thorough and holistic examination of your health journey, including discussions about your pregnancy planning, and previous health history. We perform a variety of tests to assess posture, muscle condition, and spinal mobility. Based on the assessment, we apply a range of treatment techniques personalized to your needs, including spinal adjustments, joint mobilization, muscle massage, and more.
CARÁ currently does not offer this service in your location. Nevertheless, we suggest that you explore alternative service providers near you who may be able to assist you.
Kinesio taping is a method of muscle and joint support. The tape is made of a stretchy, breathable material that can be applied to the skin in a variety of ways to provide support and pain relief. It works by lifting the skin, which in turn reduces pressure on the underlying tissues and allows for better blood flow and lymphatic drainage. This can help to reduce inflammation, swelling, and pain. The tape is comfortable and flexible and can be worn for several days at a time. It is also waterproof, so it can be worn during showering and swimming.
The Kinesio Taping is done by our physiotherapist Katharina Birkenbaum. The first therapeutic effect appears already 10 - 15 min after the taping and shows its best effect on day 2 and continues after removal (2 - 3 days) of the tape.
Pricing
First Appointment | 50€
During the first appointment, our physiotherapist will assess your current physical state and recommend the taping individual to your needs. She will then tape the areas you discussed and guide you on how to do it yourself at home. The consultation lasts 35 min.
Follow-Up Appointment | 40€
During this follow up our physiotherapist will asses if the previous taping helped and if something needs adjusting. The consultation lasts 20 min.
Compensation
Some international and private insurance plans may cover these costs.
Location
The session is held in our cozy CARÁ House located in Põhjala Factory, Marati 5, Tallinn.
Please be aware that at Põhjala Factory, we have two distinct spaces. You can find the directions here.
Holistic Baby Sleep Consulting
Do you feel that while pregnant, everything is geared toward the birth, however you know very little about the baby’s sleep? No doubt you’ve been told ‘sleep now, you won’t be able to sleep after your baby’s born’. While there is some truth in it (!), because newborn sleep really is quite fragmented, you absolutely will be able to sleep and we want to be able to help you by giving you realistic expectations, as well as tips and tricks to hand.
Pricing
Consultation 60min | 99€
60-minute video call or a face-to-face consultation at our clinic in Tallinn, as well as a detailed PDF document that covers the following:
- Sleep myths
- What to expect during the first few months
- Safe sleep environment and sleep hygiene
- Sleep associations
- Troubleshooting questions
- Tools for yourself for coping during the first few months
2 Week Support Package | 189€
You first fill out a sleep questionnaire and diary (3-4 days’ worth of sleep data), which the sleep consultant then analyses. Additionally, you will have:
- 60-minute video call
- A detailed sleep plan that is based on your child’s unique sleep needs (will be sent within 72 hours post video call)
- Support during two weeks - includes two short calls that can be replaced with a Messenger chat. The client also has an opportunity to send additional questions via e-mail once a week.
- 20-minute phone call at the end of the two weeks to discuss progress and how to go forward
Booking
To make a booking, please get in touch with us at [email protected]
Location
In-Person
The in-person session is held in our cozy CARÁ House located in Põhjala Factory, Marati 5, Tallinn.
Please be aware that at Põhjala Factory, we have two distinct spaces. You can find the directions here.
Virtual
The virtual service will take place via Zoom. You will receive a Zoom link in your confirmation, as well as a reminder email.