Up & Down Registration & Information

2019 Dates Coming Very Soon. Stay Tuned!

flow. function. fun. freedom. 


2019 Dates coming soon. VANCOUVER BC.


get connected to your body 

More and more research is telling us that to have a healthy brain and life we MUST put the focus on our body!  

This 3-day workshop will be a blend of Feldenkraisian awareness through movement lessons, deep inquiry into the mind-body space via playful movement and lively discussion. 


Here's a sample schedule of our last workshop


Saturday and Sunday.  

Saturday and Sunday will be taught and guided by Irene Lyon and Elia Mrak. Having taught together for 5 consecutive years and over 8 Up&Down workshops in Canada and the USA, they effortlessly weave their 30+ years of combined teaching experience in the mind-body and somatic healing arts to provide a learning space like no other. 

These first two days will be a blend of Feldenkraisian awareness through movement lessons and body-mind-environment explorations that are full of curiosity-driven learning and a heck of a lot of fun! 


Monday will be taught solely by Irene Lyon and will be a rare opportunity to do a deep dive with her and her personal superpower: dissecting (in a good way ;) Feldenkraisian principles and movement lessons that integrate with daily life and the mind-body connection all while maintaining a trauma-informed lens*.  

 *A trauma-informed lens means that Irene will weave in, when applicable the work that is, Somatic Experiencing^, Somatic Practice^^ and Polyvagal Theory^^^.  

  ^Somatic Experiencing is the work founded by Peter Levine ^^Somatic Practice is the work founded by Kathy Kain ^^^ Polyvagal Theory is the work founded by Dr. Stephen Porges  



experience movement from the beginning.

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experience movement from the beginning

themes to be explored

Gravity, weightlessness and navigating challenges with curiosity via movement.  

Finding strength via the skeleton for effortless movement.  

Emotions & expressions via movement and following the impulses.


who will love this

The aspiring mind-body Jedi who wants to harness their deepest powers for healing and happiness.  

The most devoted scholar to the healing arts who knows body intelligence is the way forward in health and healing.  

The “never-stop-learning-&-growing-geek” who simply wants the best for their body, mind and soul.


GET READY TO GET MOVING this event will be highly movement-based 

We won’t be doing gymnastics and judo rolls, and you certainly do not need not be an athlete or a dancer, but we do ask that you have the capacity to get down onto the floor without needing any aid from a wall, or a chair, or cane.  

You can be shaky and off balance, that’s NOT a problem, we’ll work on that! But I want to ensure you have enough functional and aerobic capacity to get onto the floor solo, and return back to standing solo.





Mason Bresett Senior Intern at the Boucher Institute of Naturopathic Medicine Clinic, Integrated Body Psychotherapy (Student), Vancouver, BC 

mason bresett

I attended Irene and Elia's 2017 Up and Down workshop in Vancouver. My intention was to increase my body-mind awareness to access healing, regeneration and to increase flexibility (in a non-traditional definition of this word).

I felt held and supported throughout the weekend by Irene, Elia and all of the other participants. Irene's depth and wisdom guided me into my own flow of curiosity, grace and awareness. Elia's creative and intuitive presence allowed me to stop judging my authentic movement and embrace my innate intelligence and express it via movement.

Below is a journal entry of mine after the first day of the workshop:

"I feel open, ease and lightness, I have more space and capacity within my body and mind, I feel okay with the okay & okay with the not okay."

I was able to integrate the teachings from the weekend into a daily movement ritual that I still perform almost every day. The workshop acted as the rain drop that has rippled me into an ever expanding world of embodiment, which I had no visceral or experiential understanding of before the Up and Down workshop.

mason bresett

Denise Warner Business Owner and Inner Game Coach Shingle Springs, California

Denise Warner

I wanted to share with you my experience of your Up and Down workshop with Elia. It was truly revolutionary!

As a person who has moved a lot in my work and in athletic pursuits throughout my life, I was blown away by the impact these two days had on the way I feel in my body.

My business is growing so I sit a lot more than I used to and it was making me sore and I could feel a new tightness in my hips that was often hurting. Learning how to bring more awareness to my movement has really helped with that soreness. Also, I am seeing applications for what I learned everywhere! I shared some of the principles with my spin class buddies and it has helped all of us feel stronger in class!

I was shocked at how I was not only able to get such benefit for myself but that I understood the material well enough to share with others too. Amazing. Everyone with a body needs to spend this time with you and Elia! It has made a huge difference for me. Thank you so much.

Denise Warner

Jessica Kamell Embodied Flow Yoga Facilitator Whistler & Bali

This weekend immersion was so potent. I had no idea the playground that was available within the space between Up and Down. I found the richness to be in the simplicity. It made the ordinary, extraordinary.

I rise, stand, sit and lie down continuously in my day to day, however, by slowing down and consciously participating in transitions with awareness, I discovered a greater sense of easeful strength and supported fluidity. The course was a unique collection of explorations that pulsated with playful learning and meditative reflection. I felt clearly guided to use my body in new patterns and was left with enough space to marinade in my own experience and discoveries.

I was new to the practice of feldenkris, and really resonated with the principles. They made total sense in my body and saw so many ways that I could apply them in a variety of forms and activities. As someone who facilitates yoga classes, it has given me new awareness and tools to instruct mindful transitions between asanas.

Elia and Irene were such an amazing team, and ooze with their passions for movement and making a difference in the world. Each brought their unique perspective, expertise and flavour to each movement which added depth and dimension to the teachings.

freedom move you. sense you. be you.

Develop the self-knowledge to break through old habits and set a new tone for living life that is free from inhibition and toxic limiting beliefs.

flow ease, effortlessness and fluidity.

Discover how to move and groove your body with greater resiliency (don’t worry, no contortionist yoga poses or fancy dance moves required!).

fun smiles, belly laughs and play.

Learning and playing in groups is medicine, yet as adults we rarely find time for this. Experience the joy of connection with others who share a similar passion for health, healing and happiness. 

function skillful, savvy and solid.

You’ll discover the secrets of functional skeletal alignment that has nothing to do with core strength and endless boring strengthening exercises. Tap into your organic movement intelligence so you can create your own movement routines that’ll help you stay strong.


past events


December 1-3. 10am-4:30pm Sat & Sun | 12pm-4:30pm Mon

vancouver, bc




This is a stunning location away from the hustle and bustle of the city but close enough that you can head into downtown Vancouver in the evenings for meals and sightseeing. The University of British Columbia is a massive campus and is a city in itself; there are accommodations for non-students on campus, grocery stores, restaurants and lots of walking trails in the woods as well as paths to the ocean.

We picked this spot strategically to help create a space to retreat, learn, make new friends and have as a home base if you should choose to stay and be a tourist for a few extra days.  

See The Vancouver FAQ Section for accommodation suggestions and what Vancouver and beautiful British Columbia has to offer. 

2019 Dates coming soon

what we recommend for the best experience possible  

Due to the nature of our work together, Elia and I curate our teaching and progressions based on the individuals in attendance and the group dynamics, but this will give you an idea about how the day will flow.  

If you’re coming from out of town, we highly recommend giving yourself ample time to arrive, settle in, and check out the beauty that is Vancouver, British Columbia. 

Each day will go something like  

  • Plan to arrive for 9:45am Sat & Sun / 11:45am Mon (settle, chit-chat, personal time)
  • Morning segment Sat & Sun from 10am-12pm
  • Catered in-house lunch break + social & fresh air time: 12-1pm on Sat & Sun
  • Afternoon segment: 1pm-3pm on Sat & Sun
  • Group discussions, principle review & practical integration: 3:15-4:30pm
  • Mon is the Up & Down Deep Dive (Post-workshop session with Irene) 12pm-4:30pm

We strongly recommend that you be IN Vancouver the day before the workshop begins. 

In all our years holding workshops and events we’ve found that there’s nothing worse than rushing in to a workshop and rushing out without having any time to soak up the new surroundings and integrate the time (and money) you’ve invested in yourself.  

We also recommend planning NO TRAVEL the night after the workshop, so you keep the transformation your body and mind has experienced during the workshop. 

There’s nothing worse than sitting in a car and driving (or flying) for 5 hours after spending two days moving, grooving and learning. When you give yourself the time for arriving before and added integration afterwards you’ll deepen your learning experience in so many ways.  

For those who live in Vancouver and surrounding areas, I recommend the same. 

Schedule your night before the workshop to be open and free of stress and allow for plenty of travel time to the venue during the workshop. After the workshop ends, have your time open for YOU so you can also integrate and let the workshop sink in.  




#1 What kind of stuff will I need?

For Class: A water bottle. Pen and paper/notebook/journal. Camera/phone to take pictures.  

Clothing: Because we’ll be doing a blend of movement (low and medium intensity), subtle and quiet self-awareness floor work and good ‘ol chatting and Q&A, I recommend dressing in layers for our time in class. Comfortable clothing that you can move in that isn’t too baggy and isn’t too tight.  

(In my opinion, good old cotton is the best fabric for this work. Tight stretchy yoga gear limits your pelvic movement, ironically).  

I suggest bringing socks in case your feet get cold during our quieter exploration.  

MOST IMPORTANTLY DON’T FORGET: Your enthusiasm and desire to learn, laugh and love movement.  

#2 Lunch 

A yummy vegetarian lunch will be provided on Sat & Sun each day as part of your workshop fee.  

To keep the group flow going and give us more time to chit-chat and connect we will be providing a catered lunch to suit everyone's taste buds. During this lunch you are free to stay with the group, or you can take your nibbles and head away for some solo time. The choice is yours. Please note there is no lunch on Monday the 3rd. 

Who's Cooking? 

Sydney Badger, owner of Taste and Balance, will be coming in each day to prepare our light lunch feast. Sydney is an believer of all things body, soul, nature and .... really good whole food cooking! She is a outdoor guide, mind-body instructor and professional chef. I can guarantee that her food will be infused with care and superb energy.  

For Other Snack & Caffeine Needs ;)

There’s a quality local cafe below the room we’ll be in that has a traditional espresso bar with coffees, teas, cold drinks and light snack-type foods if you should ever need to grab a little extra for your palate. 

#3 What is the refund policy?

Please understand there is a high demand for our Up & Down Live classes, and we limit class size. Once you have enrolled, your spot in class is secure. You may cancel your enrollment up to 14 days before the start of the course and receive a full refund.  

If you cancel less than 14 days prior to the commencement of the course, we will still issue you a full refund IF we can fill your spot. If we cannot fill your spot you will NOT receive a refund.  

We STRONGLY suggest that you set your schedule up so that you do not miss a precious moment of this experience. Do not be late. We’ll see you very soon!  

#4 I'm new to Vancouver

You are responsible for your own meals and accommodations and travel arrangements.

Where should I sleep?

On Campus Accommodation

There are three main accommodation spots for non-UBC students and you can find them all on this site. (FYI: Triumf House is the closest to our venue, The Old Barn Community Center. I'd suggest securing accommodation sooner rather than later to avoid disappointment.)

Off Campus Accommodation

There are many hotels in the greater Vancouver area which are only a Google search away.

Airbnb and VRBO are also good resources for finding affordable housing

Getting around in Vancouver


The closest UBC parkade from The Old Barn Community centre is a 4-minute walk.

See Rates

Transportation In Vancouver

From YVR.


Our primary light rail transportation system in Vancouver is called Skytrain. It can get you to major areas of the city and suburbs. And it connect from Vancouver International Airport to central Vancouver and downtown. It does not go to the University of British Columbia.

Skytrain Schedule




What's there to do in Vancouver?


The best suggestion for sightseeing in Vancouver is to Google it, and see what pulls your attention and interest. We have a few art galleries, one of the main ones is on campus at UBC, The Museum of Anthropology. Local Beaches: Kitsilano Beach, English Bay, Spanish Banks, Wreck Beach (Notice: Wreck beach is a clothing optional beach.)

Best Views of Vancouver CityScape:

Grouse Mountain: You take a gondola to a local ski area. Bar and restaurant and walking trails are up on top. If you have a car, you can drive up to Cypress Mountain and sit at the look-out for a city view.

Foodie Districts:

Vancouver's food scene is definitely on the up and up. Asian cuisine is stellar here, as is our classic West coast fare (seafood and fish), not to mention good old Irish/English comfort food in the many pubs.


Parks are everywhere, especially on the North Shore which is North Vancouver and West Vancouver. Lynn Headwaters is my favourite park to walk and hike in. Busy on the weekends, but worth it. For the avid hikers, Grouse Mountain is famous for its steep "Ground Grind" hike. Only for those with fairly medium to expert fitness levels. The trails near UBC in Pacific Spirit Regional Park are vast and easy with gentle inclines. Deep Cove is lovely spot to visit for kayak rentals and to experience a cozy little seaside village. Ambleside is a trendier area with a seawall that looks to the South and towards Vancouver. Dundarave is even quieter, more retirement energy :). Stanley park is Vancouver's version of Central Park. There's a walking path that circles the park, and trails within the park.

Mountain and Alpine Viewing:

Head to Whistler for a day or overnight excursion and take the Whistler gondola up the ski hill into the high alpine. You can sightsee on top and have a beer and a burger, or both.

Ocean and Island Life:

Vancouver Island is a 90-minute ferry ride away from the ferry terminal in Tsawwassen (about 45 minutes outside of Vancouver.) From there you can sightsee in Victoria, the capital of British Columbia (it's very British over there), or drive up island to Long Beach and Tofino (where the surfers hang out). Saltspring Island (you must access it via Vancouver Island) is known for its artisanal goods, cheese especially, and its quintessential island/hippie feel. The Sunshine Coast is another popular destination, which is technically mainland BC., but it has the small town, island feel. You need to take a ferry to access this part of the mainland.

So many more!!

irene lyon

Irene Lyon, MSC, is a nervous system specialist and therapeutic coach who helps everyone — from the mom next door to the next big thought leaders — transform their bodies, businesses, relationships and lives through regulating their nervous systems.  

She helps people release their deepest traumas from their nervous systems, allowing them to finally heal from chronic mental, physical, and emotional conditions they’ve tried everything to fix. Irene uses these same tools to help entrepreneurs break through the mental, physical, and emotional blocks that arise when taking big leaps in their businesses.  

As a result, together they create a huge ripple effect across the planet. Irene has intensively studied and practices the work of Dr. Moshe Feldenkrais, Peter Levine (founder of Somatic Experiencing) and Kathy Kain (founder of Somatic Practice). Irene has a master’s degree in research in the fields of biomedical and health science.  

She regularly appears on podcasts and online summits teaching all things nervous system health, healing trauma and neuroplasticity.


elia mrak

elia mrak

Elia Mrak has performed, taught, and directed dance and movement throughout the last decade of working in Europe, Central/South America, and the United States. He includes in his list of masters: David Zambrano (BELGIUM), Park Young-Cool (KOREA) and Break-dancer FeverOne (USA/Rocksteady).  

His practice fuses Breakdancing, Qigong, and dramaturgy of the theater. After graduating from Pomona College in 2006-07, he was awarded the Watson Fellowship, which began his career performing, creating and teaching in Europe. In 2010, he was the only American to be invited by Zambrano to participate in his intensive workshop “50 Days in Costa Rica.” This began his career performing, creating, and teaching in Latin America. Beginning in 2010, he began leading workshops for movement professionals and non-professionals at Club ZUM in Seattle, a boutique movement gym. Since 2012, Elia has collaborated with Irene Lyon, leading their own intensive workshops that honor the nervous system and rhythm as the epicenter of a healthy, happy, and intelligent body.  

Their workshops tell an anthropological story of human evolution for contemporary times. Elia blends his artistic work with his collegiate sports background and somatic knowledge to create unique workshops accessible for all.

2019 Dates coming soon

Get notified when we set new workshop dates! 


Psst. Did you hear the big news... Up and Down will be going international in 2019.