Duncraig Sauna & Soak

Winter sessions are here ❄️ and our Mum’s & Bub’s Yoga 🧘‍♀️ + Recovery 🌿 is still going strong.

The rain couldn’t stop these beautiful mums from taking some well-deserved time for themselves, while the little ones enjoyed making some sweet little friends along the way 🤍

I’ve now opened 2 new sessions:
✨ Thursday 04/06
✨ Thursday 18/06

Bookings are now available via the link below:
https://duncraigsaunaandsoak.com.au/ola/services/mum-s-bub-s-yoga-recovery

And don’t worry — we will work around the rain if needed ☔️
If the weather doesn’t suit you, we’re happy to reschedule as long as it’s more than 24 hours before the session.

We’ve also got extra helping hands available for larger groups 😉

Our goal is for you to leave feeling rejuvenated, relaxed, and supported — with a happy bub by your side.

Today marks the end of my 200hr Yoga Teacher Training… but really, it feels like the beginning ✨

Starting this journey has been one of the best decisions I’ve made this year. It was never just about learning how to teach yoga — it became a journey of deep self-discovery.

Yoga has always been the space where I return to myself. Even in the middle of life’s chaos, stepping onto the mat brings me back to presence. One of the biggest lessons I’ve learned is Santosha — contentment. It’s not the same as happiness; it’s finding peace with where you are right now. And that’s exactly how I feel about this chapter.

I’m so grateful for the beautiful souls I’ve met along the way and for every moment we’ve shared throughout this experience 🤍

For Duncraig Sauna and Soak, you’ll be seeing a lot more of me on the mat, and I can’t wait to share the grounding, healing, and positive energy that yoga has brought into my life.

A huge thank you to Flow Space — and especially Adam, Amanda & Marcia — for creating such an incredible training and holding space for us all. Forever grateful ✨

YogaJourney Gratitude FlowSpace

Frequent sauna use has been linked with 60% lower risk of sudden cardiac death

Regulas sauna sessions reduce Alzheimers and Dementia by 68%

Detox + Immunity
Sleep like never before

Sauna benefits - minute-by-minute

5min
Nervous system reset
Increased circulation
Elevated mood

10min
Mental clarity
Muscle relaxation
Improved Oxygen flow

15min
Detoxification begins
Reduced inflammation
Skin purification

20min
Cardiovascular conditioning
Deep stress reduction
Immune system activation by

What happens to your body in an Icebath?

Minute-by-minute

0-30 seconds
Cold shock response kicks in
Heart rate rises
Breathing increases
Adrenaline spikes

1 minute
Circulation shifts
Blood moves to vital organs
Inflammation begins to reduce
Mental focus sharpens

2-3 Minutes
Endorphins release
Mood boost
Stress hormones drops
Nervous system adapts

3-5 Minutes
Increased dopamine
Reduce muscle soreness
Improve recovery response

After
Clear, calm and reset
Improved circulation
Reduced inflammation
Elevated mood for hours

What happens to women’s hormones in the sauna 🧖‍♀️ Minute-by-minute.

1–3 minutes
As your body heats up, cortisol rises slightly, activating your stress-response system and helping your body regulate stress hormones over time.

4-7 minutes
Heart rate and blood flow increases, improving oxygen delivery to thyroid, adrenals and ovaries.
Dopamine levels rises, supporting energy, focus and mood.

8-12minutes
Heat activates proteins that help your cells respond better to hormones like estrogen and insulin, supporting the body as estrogen levels decline during perimenopause and menopause.

13-16 Minutes
Insulin sensitivity improves, helping to stabilise blood sugar levels, key factor for hormonal balance in midlife women.

17-20 Minutes
Insulin sensitivity
As cortisol falls, serotonin and endorphins rise, promoting emotional calm and wellbeing.

Improved blood circulation also supports thyroid function and adrenal recovery, helping reduce menopause-related fatigue.

By