Introduction to Yoga

08:30 am, Saturday 17th August

Yoga for Runners

09:45 am, Saturday 17th August

Sessions will take place in a peaceful outdoor location (weather permitting).  If the weather is too cold and dreary, the sessions will be held indoors at the Melrose Sports Complex.

Enjoy a peaceful and relaxing start to your day when you join the yoga class and workshop with expert instructor Millie Walker.

Expert instruction

Meet yOur instructor

Millie walker

Millie walker

Lecturer Australian Institute of Personal Trainers, Master Trainer, Metabolic Coach, Yoga Teacher, Pilates Instructor


Millie has been involved in the health and fitness industry since 2003. She has a passion for outdoor adventure & combines her love of Yoga & Pilates with more competitive activities.

A 4-time Australian Ironman finisher, Millie has raced 6 x 100km ultra-marathons & adores trail running. Especially what happens in the mind during long endurance events. She has presented on the Morning show, trained movie stars & taught Yoga in Thailand, but her next adventure is hosting a surfing & yoga retreat in Byron Bay.

Millie’s qualifications include:

  • Certificate III in Fitness
  • Certificate IV in Personal Training
  • Yoga Fit Fundamentals, Level 3 teacher
  • Yoga Fit seniors, prenatal & meditation teacher
  • YogaFit Anatomy & Alignment 2
  • Yoga Level 4 Trainer
  • Master Trainer & SLSC Silver Medallion
  • Spin/Boxing/Aqua/Fitball/TRX instructor
  • Metafit & Metabolic Coach
  • Strength for life 50+, Older Adult trainer
  • Pre & Post Natal Exercise Prescription
  • Lecturer, Australian Institute of Personal Trainers




Vinyasa Yoga class

8:30-9:30, Saturday 17th August
In this class, postures are practiced to align, strengthen and promote flexibility in the body. 
Breathing techniques and meditation are also integrated. You can expect an emphasis on simplicity, mindfulness and ease of movement, throughout.
Full-body relaxation and balance are the goals, as we make a full circuit of the body’s range of motion with standing postures, twists, backbends, forward folds, and hip openers.
We finish with a short meditation and a chance to relax, recover and rejuvenate.

Yoga for runners workshop

9:45-10:45, Saturday 17th August
This workshop is suitable for all runners (beginners to elite) and yoga practitioners (no experience to advanced).
Including a vinyasa-style dynamic sequence (designed to be performed pre-run as a warm-up) and moves seamlessly into sun salutations that link strength-building exercises and yoga poses targeting muscle groups specific to running. 
The physical portion of the workshop ends with a relaxing, cooling flow accompanied by longer-held poses (yin style) aimed at releasing connective tissue and common tight areas in the body due to running. The workshop incorporates myo-fascial release exercises using tennis balls as therapy tools. 
Roll & Release is a method of deep-tissue, fascially focused self-massage that eases and eliminates pain, dramatically increases flexibility, and leaves your whole body feeling completely delicious.
Guided meditation and breath work (pranayama) designed to enhance running performance is interwoven throughout the practice.  Participants will receive electronic copies of the workshop’s running resources via email post-workshop and must bring their own tennis balls (2) and yoga mat/ towel. 
The purpose of the workshop is to create a mind/body/spirit connection with running using yoga as a conduit and breathing as the primary guiding element so that running becomes a lifelong, easy, enjoyable, injury free, rhythmic practice, with yoga at it’s core.
Suitable for all levels.


The yoga session will be held at the Melrose Showgrounds.  If the weather cooperates, we will hold the yoga sessions outside on the oval, otherwise you will find room for your mats at the sports complex.



stronger joints

Each time you practice yoga, you take your joints through their full range of motion. This can help prevent degenerative arthritis or mitigate disability by “squeezing and soaking” areas of cartilage that normally aren’t used.

Strength Building

While strength-building is probably not a benefit that immediately comes to mind, spend a few seconds in the downward dog pose and you’ll realise how much strength yoga requires. The benefit of building strength through yoga is that you balance it with flexibility, compared to just lifting weights at the gym.

Stress Relief

Yoga has been shown to act as a self-soothing technique, and can help to manage stress response systems by reducing the heart rate, lowering blood pressure and easing respiration.

Relax & Refresh

Yoga has been shown to act as a self-soothing technique, and can help to manage stress response systems by reducing the heart rate, lowering blood pressure and easing respiration.

Feel Happier

Consistent yoga practice improves depression and leads to a significant increase in serotonin levels.

Mind & Soul

An important component of yoga is focusing on the present. With regular yoga practice, you can improve coordination, reaction time and memory,