RaniRise Movement Programme
Inclusive cultural movement for physical, social and emotional wellbeing.
Introduction
RaniRise is TenderNest CIC’s inclusive cultural wellbeing programme, offering movement, mindfulness and community connection for all ages and abilities. Rooted in Punjabi heritage and survivorled practice, RaniRise brings people together through Bhangra, yoga, meditation and ChairFit supporting physical strength, emotional balance and social belonging. As a social enterprise, we reinvest in community wellbeing to make movement accessible, uplifting and empowering for everybody.
All equipment is provided for yoga sessions including mats, bolsters, straps and blocks to remove barriers to participation.
About RaniRise
RaniRise was created by Shahnaz, founder of TenderNest CIC, drawing on her Punjabi heritage, first language and lifelong love of movement. Growing up surrounded by Punjabi music and dance, she found joy and identity through artists like Bally Sagoo and Apache Indian, influences that continue to shape the warmth and rhythm of RaniRise today.
RaniRise has grown into a welcoming community where women, men and nonbinary participants come together to experience joyful movement, emotional release and cultural connection. Sessions blend Bhangra, yoga, meditation and expressive arts, guided by TenderNest’s N.E.S.T. Approach: Nurture, Empower, Support and Transform.
Why Choose RaniRise?
Trauma Informed & Compassion Led
Shahnaz brings a traumainformed approach to every session, creating a space where people feel safe, supported and never judged.
Highly Trained & Experienced
Qualified yoga practitioner
BBX Licensed Instructor
Counselling skills trained
MBSR (MindfulnessBased Stress Reduction) trained
ILM accredited coach
30+ years’ experience working with children, families and communities
Culturally Rooted
Sessions are shaped by Punjabi heritage, music and movement offering authenticity you won’t find in a standard yoga or fitness class.
Inclusive & Accessible
verybody is welcome: beginners, older adults, people with mobility needs and those new to movement. All equipment is provided i.e. mats, bolsters, blocks, straps and chairs removing barriers to participation.
Somatic Release Through Movement
RaniRise also offers gentle somatic release through expressive, belly dance inspired movement supporting emotional regulation, body awareness and self-expression. These sessions are trauma informed and accessible for all bodies.
What We Offer
Bhangra Fitness
(Cultural Cardio, Strength & Confidence)
A highenergy, joyful cultural movement class that builds stamina, strength and confidence. Each 45minute session includes 6–8 tracks with easytofollow choreography usually 3 repeated moves per track so everyone can join in, no matter their experience. RaniRise Bhangra follows a 10series programme, taught in 4week blocks to build confidence, coordination and rhythm. Participants learn moves in stages, progressing gradually through each series. Bhangra also includes MSE (Muscle Strength Endurance) elements, making it a fullbody workout that supports cardiovascular health, strength and emotional release — all through culture, music and joy.
Yoga
(Including Yin Yoga & Yoga Nidra)
Grounding, strengthening and restorative practice that supports flexibility, balance and emotional release.
Yin Yoga helps release stress stored in the body, promoting deep relaxation and nervous system regulation.
Yoga Nidra, or yogic sleep, guides participants through breathwork, body‑scan awareness and visualisation to reach deep rest and inner calm.
Meditation & Mindfulness
Mindfulness and meditation are woven into all RaniRise yoga sessions, women’s circles and wellbeing programmes.
These guided practices include:
Breathwork
for grounding and nervous system regulation Bodyscan awareness to release tension and reconnect with the body Visualisation to support calm, clarity and emotional balance Mindful movement to link breath, body and awareness
Bodyscan awareness
to release tension and reconnect with the body
Visualisation
to support calm, clarity and emotional balance
Mindful movement
to link breath, body and awareness
These sessions are traumainformed, accessible and deeply restorative supporting emotional wellbeing, stress reduction and inner calm.
ChairFit
(Strength, Rhythm & Confidence)
A lively, uplifting movement session designed for older adults and people with limited mobility nothing like the standard chairbased exercise you find in leisure centres.
ChairFit combines:
Strength training
using light dumbbells
Seated yoga
for stretch, balance and joint mobility
Resistance bands, yoga straps and blocks
for safe, supported movement
Seated Bhangra dance
with colourful scarves for joy, rhythm and cultural connection
Each session is fun, energising and accessible, helping participants build strength, improve balance and boost confidence. The programme also includes fallprevention elements and is suitable for people living with dementia, offering gentle movement, music and connection in a safe, supportive environment.
Children’s Cultural Wellbeing Sessions
Creative, joyful sessions for children that blend movement, storytelling, music and expressive arts.
Perfect for community events, festivals, children’s parties and family wellbeing days, these sessions celebrate culture, confidence and emotional wellbeing through play and movement. Children explore rhythm, dance and imagination in a safe, inclusive space building coordination, creativity and a sense of belonging.
Impact Statement
RaniRise strengthens community wellbeing by making movement, culture and mindfulness accessible to all.
Our programmes improve physical strength, emotional resilience and social connection reducing isolation and creating inclusive spaces where everybody feels welcome.
Contact
Please get in touch if you'd like to learn more about TenderNest CIC today.
Please note, email or contact form is preferred and available 24/7 - I will reply within working hours.
TenderNest is the trading name of Tendernest Healing CIC.