Let Lucy show you how to increase your strength and stability through resistance training using your bodyweight and progressing to using hand weights. Lucy can show you how important strength training can be to support your yoga practice. In this series, she will begin by showing you correct form for exercises. As you move through the weeks with her, she will show you how to add components to challenge yourself in a safe way for increasing strength, stability and balance. Let her help you life-proof yourself!

If you…

- have never practiced yoga
- have attended a yoga class and felt lost
- are curious what makes yoga different from exercise
- want to understand the different aspects of a yoga class

Join Emily for Yoga 101!

In this 3-week series, Emily will guide you through an exploration of the different parts that make up a traditional yoga class. This includes a deep dive into basic poses, props, transitions, and breathwork. You will learn what sets yoga apart from being just a physical exercise practice, how it affects the nervous system, and why ending with deep relaxation is so important.

This series is taught in a workshop format where participants get to practice what is taught, with time and space for questions.

YOGA FOR ANXIETY: TOOLS FOR STRESS & SELF-REGULATION
Are you ready to understand your anxiety instead of just managing it? This isn't your typical “relaxing yoga” class. Led by Dr. Kimberly Bonds Grocher (PhD, LCSW), this series combines her clinical expertise as a licensed psychotherapist, somatic experiencing training, and yoga instruction to teach you exactly how your nervous system works and give you concrete tools to regulate it.

WHAT TO EXPECT:
Each 90-minute session blends:

• Psychoeducation about anxiety and the nervous system
• Guided breathwork practices
• A mix of gentle hatha, yin, and restorative yoga
• Somatic awareness techniques
• Take-home materials (breathwork guides, journaling prompts, regulation toolkit)

SERIES DETAILS:

• Wednesday evenings, 5:30-7:00 PM
• Space: Limited to 8 participants for intimate, effective pracctice & learning

WHO THIS IS FOR: Adults experiencing anxiety who want practical, body-based tools they can use anywhere. No previous yoga experience required.

ABOUT THE FACILITATOR:
Dr. Kimberly Bonds Grocher (PhD, MA, LCSW) is a licensed clinical social worker, executive coach, and certified yoga instructor. She combines her clinical expertise with somatic experiencing training and mind-body approaches to help people understand and regulate their nervous systems. Kim teaches weekly Yin yoga at Yoga Haven and hosts the podcast “Thriving Outside the Box.”

Join Elise in our candlelit studio for gentle restorative postures, a guided yoga nidra practice and the tones of the crystal sound bowls.

Yoga nidra aka “yogic sleep,” is a guided meditation practice that is done lying down in savasana, and is designed to bring the practitioner to a place between sleep and wakefulness.

Combined with the healing vibrations of the crystal sound bowls, this powerful, nervous system soothing practice may ease struggles with stress, insomnia, anxiety, chronic pain, burnout, overwhelm, exhaustion and more. You will leave feeling refreshed and rejuvenated - one hour of yoga nidra is said to be equivalent to 3-4 hours of deep, restful sleep.

All levels welcome. Dress for comfort and bring additional cozy props like blankets, pillows and eye masks if you like!