The Rainbow Within

Practices to balance your subtle energies and create a sense of wholeness

“The body is the vehicle, consciousness the driver, yoga is the path, and the chakras are the map” ~ Unknown

We all have this beautiful Rainbow Within made up of our energy centres or chakras which are linked to organs, body functions and emotions. They were first mentioned in the Hindu texts around 1500 BCE but many other cultures developed similar models including the Ancient Egyptians, Native Americans and Incas. Today we even have modern psychology offering a similar concept to help maintain wellbeing in the form of Maslow’s Hierarchy of Needs.

They can sometimes appear inaccessible and abstract, and it’s taken me years to fully understand each one, how they express themselves within me personally, how to know when they are out of balance and how to bring them back into alignment.

So, I’m excited to announce this brand-new nine-week programme where we will explore each chakra in turn, using the most well-known system consisting of seven chakras. 

 We’ll explore practices that can be used on and off the mat, touching on neuroscience, the latest research into their effect on well-being and include practical ways for you to know and understand your own Rainbow Within.

There will be a strong, physical, alignment-based approach to the dynamic flow classes and an insightful, meditated quality to the gentler, slower paced classes. 

PLUS, I’m excited to be continuing with our recently introduced ‘Morning Meditation’ class which will balance soft, slow, mindful moment with longer sessions in seated meditation.

There’s also a ‘Back-to-Basics’ class for all those that are brand new to yoga, returning after a break or just want a recap on some of the fundamental poses and breathing techniques of yoga. 

With 8 classes to choose from, in 6 different styles throughout the week you’ll be spoiled for choice! See the full timetable of classes HERE.

This course starts on Monday 31 May 2021 so you have the choice of joining our membership or purchasing this one-off course giving you access for three months (1 Live class per week included in this option).

 N.B. There will be no Live classes the week of 31 May and 28 June and no Live class Sat 31 July. Instead, you will have recorded classes to use in your own time.


'Louise has a very unique approach to teaching yoga, drawing learning from nature, neuroscience and nourishing spiritual teachings! I love the variety in her programmes, which combine mindfulness practices, movement and postures, readings and poetry, with wisdom and warmth. I am learning so much about how the mind, body and spirit can work together to cultivate compassion, strength and resilience for ourselves and those around us.' 

~ Liz Hobman, working from home in South London

Here's what you can expect each week

  • Week 1 w/c 31 May - Exploring the Rainbow Within

    Week 1 will be an introduction to the programme and the Rainbow Within. We’ll explore the history of the chakras, how they’ve been used and what relevance they have in our modern life.

  • Week 2 w/c 7 June - RED – Root Chakra

    This week will be all about the root chakra found at the base of the spine and said to be where our instinctual need for survival resides.

  • Week 3 w/c 14 June - ORANGE – Sacral Chakra

    The Sacral Chakra, located around the navel and sexual organs is said to represent our need to allow ourselves to enjoy life and our achievements.

  • Week 4 w/c 21 June - YELLOW – Solar Plexus Chakra

    Sometimes called the Sunshine Chakra, located in the abdomen and associated with our self-esteem, will power and personal identity.

  • Week 5 w/c 28 June - GREEN – Heart Chakra

    The Heart Chakra represents the bridge between the lower three chakras and the higher three and not surprisingly, where we store and process emotional experiences.

  • Week 6 w/c 5 July - BLUE – Throat Chakra

    Our ability to communicate, to express ourselves, to speak honestly as well as listen is located at the Throat Chakra.

  • Week 7 w/c 12 July - INDIGO – Brow Chakra

    Located between the eyes, sometimes called the Third Eye, our Brow Chakra helps us to develop self-awareness, wisdom and imagination.

  • Week 8 w/c 19 July - VIOLET – Crown Chakra

    Our Crown Chakra connects us to the Divine, help us see beyond materialism, egotistical ways of being and sense that we are all connected and one.

  • Week 9 w/c 26 July – Bringing it all Together

    We’ll bring it all together during our final classes, recap on where we’ve been and how we can continue to use the knowledge and practices we’ve gained to maintain balance and wellbeing through the Rainbow Within.

What others are saying about Louise's teaching

‘Insightful, interesting and varied’

"Louise's classes are always insightful, interesting and varied as she brings her knowledge and ongoing training and research into each one, combining useful 'off-the-mat' mindfulness tips with yoga poses appropriate to the unique theme for the week as well as catering for individual requirements where needed. They are packed with lots of good advice for day-to-day living as well as for practice on the yoga mat. Now that everything is online and recorded there is the added benefit of being able to participate in Louise's classes wherever you are in the world and the enormous library of recorded classes is a treasure trove of resources. If you like a certain class and the security of knowing what you will be doing then you can access the recording at any time to repeat it. If you like variety and never doing the same class twice then you will be spoilt for choice with the number of different classes available in the library!"

'Louise’s passion for yoga is infectious'

by Sonia Battaini

“I have been doing yoga with Louise for a few years now and I can honestly say she is an amazing teacher. Her passion for yoga is infectious and her knowledge is incredibly vast. I have been doing yoga for a long time but I am always amazed at the fact that I am still learning something new with Louise’s very detailed explanations. Through the pandemic I have been doing two lessons a week on zoom with her and they have helped me staying in the moment and achieving calmness within”

'Louise is so kind and caring'

by Emma Scinaldi

"I started as a complete beginner and was worried I would not be able to follow the moves, but Louise is so kind and caring, plus really knows her stuff so is able to give very clear, supportive guidance. There is never any pressure as Louise always offers alternatives. With care and kindness she has encouraged me to really develop my practice. I always feel really energised after a session with Louise but I am also starting to notice a higher level of peace and tranquility in my day to day life. I feel strong and calm at the same time!"

'A unique approach to yoga'

by Liz Hobman

“I’m loving being a member of Woodland Yoga. Louise has a very unique approach to teaching yoga, drawing learning from nature, neuroscience and nourishing spiritual teachings! I love the variety in her programmes, which combine mindfulness practices, movement and postures, readings and poetry, with wisdom and warmth. I am learning so much about how the mind, body and spirit can work together to cultivate compassion, strength and resilience for ourselves and those around us. I always feel calm and uplifted after a class. Informative, insightful and inspiring - thank you Lou!”

'Classes are a life-line'

by Cathy Washbrooke

"Louise’s classes are a life-line! I find myself being able to calm my anxiety, find a new purpose and most importantly accept where we are as a country and continue my daily life. Louise is a very warm, nurturing and knowledgeable teacher. She also integrates elements of mindfulness through various readings, poetry and insights to deepen the practice and allow deep rest to take place. I always feel lifted, yet grounded after each of Louise’s yoga sessions."

'Supports mental wellbeing'

by Finola McManus

"What I love best about your courses is that they not only give the benefit of a yoga practice but also deliver simple and practical ways to apply the weekly themes and help support mental well-being which is especially important at this time. Speaking as someone who struggled to make time for a single weekly practice, I am now getting to my yoga mat most days and it has become a ‘non-negotiable’ in my daily life and one which I make time for."

'Louise teaches from the heart'

by Amy Dodd

“Lou's classes y have been a real anchor for me amongst all the uncertainty of the past year. I do like being able to log on to the website and do the recorded classes at any time. The classes cover a specific topic each term, and I’ve found that having a subject to focus on really enhances my yoga practice, off the mat as well as on it! Lou brings some wonderful insights into each class and you can tell she really teaches from the heart.”

'I've seen a huge benefit on my mental health'

by Keely Williams

“I joined Louise's classes a few years ago and thoroughly enjoyed them, particularly being outside in the Forest. At the start of lockdown I had a break and rejoined about 6 months ago. Lou has done a fantastic job of moving the classes online and I can honestly say I'm enjoying yoga more than ever. Her teaching style is encouraging in an extremely kind, warm and supportive way. I know that Lou simply wants us all to feel great and that really comes across in her classes. As well as increasing fitness and flexibility I've seen a huge benefit on my mental health. Somehow I end the sessions feeling cool, calm, collected and invigorated all at the same time.”

Your Teacher

'Yoga gives us peace and clarity in order to see the beauty and wonder that is all around us'

Louise Neicho

I have been practicing yoga for over 20 years and teaching for 8 and have completed around 1000hrs of teacher training. I can honestly say that yoga has saved my life on more than one occasion and I don’t think I would be the person I am today if it wasn’t for my practice. My fascination with the human brain has also started to seep into my practice and teachings and I’m excited to be studying an MSc in Mindfulness and Neuroscience. To bring all of this together is simply a dream come true and I hope you will join me and our like-minded community soon.

Your Questions Answered

  • How is this different to other yoga classes?

    This course is designed to take you gently and slowly into the deeper layers of the mind, each week building on your understanding of the workings of the mind and the tools and techniques that you can use on and off your mat. The difference to regular yoga classes is that we focus on one particular emotion or area of the mind, as well as a physical focus in the body each week. You get to explore this theme for a whole week on and off the mat, building your awareness and focus.

  • Which class should I choose?

    There are six different styles to choose from each week and how you choose will depend on whether you have practiced yoga before or not and what you would like to gain from your practice. If you are new to yoga or haven’t practiced in a while, I would suggest starting with the Back-to-Basics, Gentle & Restorative, Morning Meditation and Yin Yoga. If you are familiar with vinyasas then you’ll love the Flow & Reflect classes on Wednesday evenings and Saturday mornings and if you’re looking for more stillness, deep physical stretches and meditation techniques then Yin Yoga will be for you.

  • What do I need to begin?

    You will need a yoga mat and comfortable clothing that you can easily move around in, PJ’s work well for this! For some of the classes you will need some props, but we have been experimenting with household pillows, cushions and blankets in place of traditional yoga props. I will let you know at the beginning of class what you need.

  • Other questions?

    If you have any other questions that are not answered here, then feel free to contact me on louise@woodlandyoga.co.uk.

Course Content

Classes start on Monday 31 May and will be uploaded within 24 hours of taking place

  • 1

    Week 1 -Exploring the Rainbow Within

    • Course Introduction The Rainbow Within

    • 'Off the Mat' Week 1 - ExploringThe Rainbow Within

    • Sunrise, Morning Meditation, Week 1 - Exploring The Rainbow Within

    • Back-to-Basics, Week 1 - Exploring The Rainbow Within

    • Yin Yoga, Week 1 - Exploring The Rainbow Within

    • Gentle & Restorative, Week 1 - Exploring The Rainbow Within

    • Flow & Reflect, Week 1 - Exploring The Rainbow Within

  • 2

    Week 2 - RED - Root Chakra

    • 'Off the Mat' Week 2 - RED - Root Chakra

    • Sunrise, Mon AM, Week 2 - RED - Root Chakra

    • Back-to-Basics, Mon PM, Week 2 - RED - Root Chakra

    • Yin Yoga, Mon PM, Week 2 - RED - Root Chakra

    • Gentle & Restorative, Wed AM, Week 2 - RED - Root Chakra

    • Yin Yoga, Wed PM, Week 2 - RED - Root Chakra

    • Flow & Reflect, Wed PM, Week 2 - RED - Root Chakra

    • Morning Meditation, Fri AM, Week 2 - RED - Root Chakra

    • Flow & Reflect, Sat AM, Week 2 - RED - Root Chakra

  • 3

    Week 3 - ORANGE - Sacral Chakra

    • 'Off the Mat' Week 3 - ORANGE - Sacral Chakra

    • Sunrise, Mon AM, Week 3 - ORANGE - Sacral Chakra

    • Back-to-Basics, Mon PM, Week 3 - ORANGE - Sacral Chakra

    • Yin Yoga, Mon PM, Week 3 - ORANGE - Sacral Chakra

    • Gentle & Restorative, Wed AM, Week 3 - ORANGE - Sacral Chakra

    • Yin Yoga, Wed PM, Week 3 - ORANGE - Sacral Chakra

    • Flow & Reflect, Wed PM, Week 3 - ORANGE - Sacral Chakra

    • Flow & Reflect, Sat AM, Week 3 - ORANGE - Sacral Chakra

  • 4

    Week 4 - YELLOW - Solar Plexus Chakra

    • 'Off the Mat' Week 4 - YELLOW - Solar Plexus Chakra

    • Sunrise, Mon AM, Week 4 - YELLOW - Solar Plexus Chakra

    • Yin Yoga, Mon PM, Week 4 - YELLOW - Solar Plexus Chakra

    • Gentle & Restorative, Wed AM, Week 4 - YELLOW - Solar Plexus Chakra

    • Yin Yoga, Wed PM, Week 4 - YELLOW - Solar Plexus Chakra

    • Flow & Reflect, Wed PM, Week 4 - YELLOW - Solar Plexus Chakra

    • Morning Meditation, Fri AM, Week 4 - YELLOW - Solar Plexus Chakra

    • Flow & Reflect, Sat AM, Week 4 - YELLOW - Solar Plexus Chakra

  • 5

    Week 5 - GREEN - Heart Chakra

    • 'Off the Mat' Week 5 - GREEN - Heart Chakra

    • Sunrise, Morning Meditation, Week 5 - GREEN - Heart Chakra

    • Gentle & Restorative, Week 5 - GREEN - Heart Chakra

    • Flow & Reflect, Week 5 - GREEN - Heart Chakra

    • Back-to-Basics, Week 5 - GREEN - Heart Chakra

    • Yin Yoga, Week 5 - GREEN - Heart Chakra

  • 6

    Week 6 - BLUE - Throat Chakra

    • 'Off the Mat' Week 6 - BLUE - Throat Chakra

    • Sunrise, Mon AM, Week 6 - BLUE - Throat Chakra

    • Back-to-Basics, Mon PM, Week 6 - BLUE - Throat Chakra

    • Yin Yoga, Mon PM, Week 6 - BLUE - Throat Chakra

    • Gentle & Restorative, Wed AM, Week 6 - BLUE - Throat Chakra

    • Yin Yoga, Wed PM, Week 6 - BLUE - Throat Chakra

    • Flow & Reflect, Wed PM, Week 6 - BLUE - Throat Chakra

    • Morning Meditation, Fri AM, Week 6 - BLUE - Throat Chakra

    • Flow & Reflect, Sat AM, Week 6 - BLUE - Throat Chakra

  • 7

    Week 7 - INDIGO - Brow Chakra

    • 'Off the Mat' Week 7 - INDIGO - Brow Chakra

    • Sunrise, Mon AM, Week 7 - INDIGO - Brow Chakra

    • Back-to-Basics, Mon PM, Week 7 - INDIGO - Brow Chakra

    • Yin Yoga, Mon PM, Week 7 - INDIGO - Brow Chakra

    • Gentle & Restorative, Wed AM, Week 7 - INDIGO - Brow Chakra

    • Yin Yoga, Wed PM, Week 7 - INDIGO - Brow Chakra

    • Flow & Reflect, Wed PM, Week 7 - INDIGO - Brow Chakra

    • Morning Meditation, Fri AM, Week 7 - INDIGO - Brow Chakra

    • Flow & Reflect, Sat AM, Week 7 - INDIGO - Brow Chakra

  • 8

    Week 8 - VIOLET - Crown Chakra

    • 'Off the Mat' Week 8 - VIOLET - Crown Chakra

    • Sunrise, Mon AM, Week 8 - VIOLET - Crown Chakra

    • Yin Yoga, Mon PM, Week 8 - VIOLET - Crown Chakra

    • Gentle & Restorative, Wed AM, Week 8 - VIOLET - Crown Chakra

    • Yin Yoga, Wed PM, Week 8 - VIOLET - Crown Chakra

    • Flow & Reflect, Wed PM, Week 8 - VIOLET - Crown Chakra

    • Morning Meditation, Fri AM, Week 8 - VIOLET - Crown Chakra

    • Flow & Reflect, Sat AM, Week 8 - VIOLET - Crown Chakra

  • 9

    Week 9 - Bringing it all Together

    • 'Off the Mat' Week 9 - Bringing it all together

    • Sunrise, Mon AM, Week 9 - Bringing it all together

    • Back-to-Basics, Mon PM, Week 9 - Bringing it all together

    • Yin Yoga, Mon PM, Week 9 - Bringing it all together

    • Gentle & Restorative, Wed AM, Week 9 - Bringing it all together

    • Yin Yoga, Wed PM, Week 9 - Bringing it all together

    • Flow & Reflect, Wed PM, Week 9 - Bringing it all together

    • Morning Meditation, Fri AM, Week 9 - Bringing it all together