Yoga Practices

Why practice yoga or attend workshops on health and wellness?

  • To find your passion and purpose in life

  • To harness the connections between your mind, body and spirit

  • To heal and recover from life's trauma and drama

  • To improve your life and your relationships

  • To increase your happiness and productivity

  • To be the change you wish to see in the world

There are many reasons to be an agent for change - what is your reason?

With a mission to empower people to heal and improve their lives, Katie offers all kinds of yoga practices.

Katie lived with chronic stress that was impacting her mental and physical health in many ways - until she found yoga. Then she realized it helps to heal not just the body but also the mind and the soul. With over 10 years of teaching in a variety of settings, Katie felt called to become a Yoga Teacher to share with others the healing power of yoga that she experienced in her own life. She values the lessons that are discovered on the mat that can be brought into life off the mat and highlights these connections in her classes.

Her trauma-informed flows are suitable for all bodies and level of practice. She can develop a class or workshop based on your requests but focuses mainly on vinyasa classes, slow-flows, beginners, and meditative classes - all while honoring the tradition of a spiritual based yoga practice.

Katie is currently running a monthly Learning Circle hosted at Nectar Yoga Studio two Tuesdays a month from 7:45pm-9pm focusing on personal and profound topics found within a yogic lifestyle.

Each month, one book and multiple podcasts will be curated to create a holistic view on the topic and allow for multiple learning styles. Read and/or listen to your choice from the suggested lists to dig as deep into the content as you wish then meet within community to connect and discuss.

Spring 2023 Books:

  • January: Chatter: The Voice in Our Head, Why It Matters, and How to Harness It by Ethan Cross

  • February: Educated by Tara Westover

  • March: When the Body Says No: Understanding the Stress-Disease Connection by Gabor Mate

  • April: Between Two Kingdoms - A Memoir of Life Interrupted by Suleika Jaouad

Reach out with any questions!

Previous books included:

The Body Keeps the Score by Bessel van der Kolk - Soul of a Woman by Isabel Allende - Atlas of the Heart by Brene Brown - Untethered Soul by Michael A Singer - The Four Agreements by Don Miguel Ruiz - Yoke by Jessamyn Stanley - A New Earth by Eckhart Tolle - Untamed by Glennon Doyle - The Gifts of Imperfection by Brene Brown - Burnout by Emily and Amelia Nagoski - The Alchemist by Paulo Coelho. - Call Us What We Carry by Amanda Gorman - The Handmaid's Tale by Margaret Atwood - The Beautiful Struggle by Ta-Nehisi Coates

Book Pre-Sale Options - only open through December 18, 2022

  • Individuals will be able to purchase the book, a signed copy, join my author's community, sign up for my first Learning Circle using the book, donate a book to a local non-profit, and more! Check it out!

Workshops are offered in the area at various times throughout the year so look under the Retreats and Upcoming Workshops for details -- Or you can request a workshop for you and your friends! Katie is also willing to do private yoga lessons in your home or hers! Contact Katie for more information.

Health and Wellness Workshops:

  • The Wheel of Wellness (60 minutes minimum)

There are many dimensions of wellness including physical, mental, spiritual, financial, intellectual, professional, and social - and the key is to balance each of these priorities. This workshop will delve into these 6 dimensions of wellness and provide a space for goal-setting. Any one dimension can be chosen to focus on or this can be turned into a 3 or 6-week series.

  • Mindfulness Vs Meditation (60 minutes minimum)

Research proves that a mindfulness practice makes people more satisfied and happy with their lives and improves relationships. This workshop will discuss the benefits and strategies of a mindfulness and meditation practice and include time to practice a few different techniques to bring calm, clarity and focus.

  • Customize Your Self-Care (45 minutes minimum)

Self-care is a trendy buzz word and many businesses have been created to offer commercialized and commodified options. But what is true self-care? Through personal reflection and group discussion, participants will identify their own unique self-care needs and assess how to align their time and energy to meet those needs. A practical conversation useful for all employees and teams.

  • How to Avoid Burnout (30 minutes minimum)

Utilizing the wisdom and research from Burnout: The Secret to Unlocking the Stress Cycle by Emily and Amelia Nagoski, this workshop will showcase the 7 specific strategies to deal with stress and 3 specific strategies to deal with the stressors. There will be time to practice a few of the techniques so every person will leave with 10 proven tips to avoid burnout.

Yoga Workshops:

  • Yoga and Meditation Circle (75 minutes)

This workshop can be focused on a variety of topics including gratitude, setting goals and intentions, healing and finding peace, and many others. Each workshop will begin with a brief meditation and time for journaling on the topic of the day. Slow and gentle movements lead to a few heat-building poses to help to clear the mind before journaling again with additional prompts. We end with a share circle to help build community and connection. This can be a great offering for a group of friends as a girls night out (or in!)

  • Yoga & The Examen (60 or 75 minute class)

The Jesuit Examen and a yoga practice are similiar - they both are ways to connect to a higher power to discern our true purpose in life. Participants will utilize conscious breathing, slow movements, and meditation while reflecting on the day/week/month/year, etc. using the Examen format.

  • Connection and Creation: Yoga & Journaling Workshop (90 minute class)

This all-levels workshop will provide prompts and a space to journal regarding the emotions that come up throughout the class. This slow flow class brings participants through a series of physical postures to help clear the mind and explore untapped thoughts or emotions. Specific prompts can be shared based on your group's plans, goals, or concerns.

  • Yoga for Desk Sitters Workshop (60 or 75 minute class)

This all-levels workshop is specifically for office workers or long commuters and will provide an opportunity to stretch and strengthen the muscles that are impacted from sitting too much. With a focus on the wrists and low back, participants will leave with specific tips and techniques for at-home stretches and at-desk stretches as well.

  • Yoga for Recovery Workshop (90 minute class)

This trauma-informed class will ensure a safe and comfortable environment while focusing on recovery of mind, body and spirit. A gentle and slow flow of physical postures, accompanied by breathing techniques and guided mediation, provides a space for healing. This class also focuses on a crucial element of recovery - building a community of support. This class is often offered as a donation-based class and funds are generated for a local non-profit.


Women's Circle via Lean In:

Inspired and supported by Lean In, Org, Katie leads a monthly women's circle called Be the Change Group whose vision is to energize and empower its members to sustain satisfying and productive lives and actively be the change for others as well. The group's mission states " We are a group of busy womxn who strive to continually focus on holistic heath and balance to increase happiness and sustain satisfying and productive lives." *

This is a free group. If interested in joining, reach out to Katie for access.