On & Off the Mat

On & Off the Mat isn’t just a workshop, it’s the beginning of something new.
A series designed to bridge what we practice on the mat : movement, breath, presence, with how we actually live off the mat — through confidence, self-expression, and connection.

Each edition will explore a different theme and energy, but the mission stays the same: to help you move, feel, and connect in ways that stay with you long after class ends.

1. Opening Circle — Breaking the Ice
We’ll start by landing together : introductions, a few laughs, and a shared intention for the night.
I’ll introduce On & Off the Mat and share why this project means so much to me.

2. Somatic + Dancy Flow (with a fire playlist)
We’ll move, shake, and release not to look good, but to let your body lead.
No choreography. No pressure. Just rhythm, breath, and freedom.

3. Integration Moment — Silent Reflection
We’ll slow down, grab our journals, and write what came up - emotions, sensations, realizations.

4. Group Connection — Dive to Vibe Game
In small groups, you’ll pick a reflection question and share what resonated.
This is where connection happens : authentic, spontaneous, real.

5. Sharing Circle — Together
We’ll gather as one big circle to share what stood out or moved you.
You can speak, or simply listen - both are powerful.

6. Guided Meditation — Integration
A short grounding meditation to let everything settle into your body.

7. Closing Circle — Gratitude + Takeaway
We’ll close together with breath, gratitude, and one last reflection.

Because we take life way too seriously sometimes.
We try to hold it all together, “stay zen,” keep it calm.
But honestly? Sometimes you just need to move, shake, and let it all out.

This first edition of On & Off the Mat is about freedom - not fixing.
We’ll move, breathe, write, talk, and laugh.
You’ll sweat a little, maybe feel a lot, and leave feeling more like yourself
free, open, and real.

Bring your yoga mat, water bottle, cozy clothes, and an open mind.

I will be providing you journals and some snacks/drinks (duhhhhh).

Natacha Mdawar — Yoga Teacher & Motivational Coach
Known for her raw, real, and heart-centered approach, Natacha blends yoga, dance, and storytelling to help people reconnect with their bodies and voices — both on and off the mat.

This is the beginning of something special,
a series made for real people who want to move, feel, and live more freely.

Come as you are.
Leave more you.
🤎

🎟️ Reserve your spot (limited space)

Also check out other Health & Wellness events in Montreal, Workshops in Montreal.