Studio Classes and Workshops
Drop-in Classes
Important Studio Update
All drop-in classes are in person and online.
Drop-ins are welcome as space permits (class sizes limited to 15), or register in advance to ensure your spot.
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| In-Person Class $25 | Online Class $20 |
|---|---|
| 5-class membership $110 | 5-class membership $90 |
| 10-class membership $220 | 10-class membership $180 |
Register and Pay
Pre-registered Classes & Workshops
All Levels Hatha Flow
Instructor: RaRa McElroy
Thursdays, 5:30-6:45pm ongoing, next session July 9-30, 2026
Series: $80 for July session
Drop in: $25
Click to register for online or in person.
Sign up for drop in
Sign up for Jul 9-30
NEW LATER START TIME: 5:30PM*
Your after-work reset
Unwind after a full day and transition out of doing into being.
Link breath with movement while gently building strength and flexibility in this yoga experience.
A soft landing for your nervous system – move, breathe, and reset.
Cultivate connection with the body through familiar yoga poses, supported by props and soulful music.
Expand, allow, and create ease in the body while deepening your inner awareness.
Yoga for Scoliosis, Strengthen, Support, and Find Balance: A 6-week Series
Do you wonder which yoga poses support your spine—and which ones to avoid? This empowering series will answer your questions and give you practical tools to thrive.
What You’ll Gain:
- A personalized yoga sequence to practice at home
- Increased strength and spinal stability
- Reduced pain and enhanced energy levels
- Greater body confidence and awareness
- Bonus: Improved sleep quality
- This series welcomes students both in person and online via Zoom. Use the link to the left to select your preferred option.
Before the series begins, each participant will schedule a short individual intake call to help tailor the experience to your needs. If you’re new to yoga therapy, a private introductory session is recommended to ensure you feel comfortable and supported — you can easily book that through the link provided.
Join us to discover how yoga can help you move with more freedom, strength, and confidence — both on and off the mat.
Functional Movement for Osteoporosis & Bone Health: A 5-week Series
Moving well is about more than exercise—it’s about confidently navigating everyday life. From getting up from a chair and climbing stairs to carrying groceries, reaching overhead, maintaining balance, and responding to life’s unexpected challenges, functional movement plays a vital role in preserving both bone health and independence.
Learning Outcomes:
- Move with greater confidence and ease in everyday activities
- Understand safe and unsafe spinal loading patterns
- Improve lower-body strength for walking, stairs, and sit-to-stand transitions
- Develop balance strategies to help reduce fall risk
- Learn safe bending, lifting, and carrying mechanics
- Integrate posture and core stability into daily movement patterns
All Levels Hatha Flow
Instructor: RaRa McElroy
Thursdays, 5:30-6:45pm September 10-October 22
Series: $150
Drop in: $25
Click to register for online or in person.
Sign up for drop in
Sign up for Sept 10-Oct 22
NEW LATER START TIME: 5:30PM*
Your after-work reset
Unwind after a full day and transition out of doing into being.
Link breath with movement while gently building strength and flexibility in this yoga experience.
A soft landing for your nervous system – move, breathe, and reset.
Cultivate connection with the body through familiar yoga poses, supported by props and soulful music.
Expand, allow, and create ease in the body while deepening your inner awareness.
Mindful Movement for Women: A 6-week Trauma Sensitive Series
Trauma Center Trauma Sensitive Yoga (TCTSY) is a somatic modality that has been proven as an effective adjunctive treatment for psychological trauma.
As we practice feeling and breathing with awareness (interoception), the neural networks in our brain that may be damaged by trauma have an opportunity to reconnect. Although TCTSY uses hatha yoga forms, the emphasis is not on the external expression or appearance (i.e. doing it “right”). Rather, the focus is on the internal experience of the participant (interoception).
With this approach, the power resides within the individual, not the TCTSY facilitator (TCTSY-F). By focusing on the felt sense of the body to inform choice-making, TCTSY allows participants to restore their connection of mind and body and cultivate a sense of agency that is often compromised as a result of trauma. We strive to make TCTSY accessible to everyone, regardless of ability or experience. Each participant will be asked to complete a short individual intake call. It is recommended that participants are either in ongoing therapy or have another outside support network.
You are welcome to attend class in-person or online through Zoom Use the link to the left to choose in-person or line.
Karma Yoga for Everyday Life
Instructor: Madhu Nagarajan
September 19, 2026
10:00am-noon (Pacific Time)
Investment: $50
Click to register
Register
In this two hour workshop, we’ll explore the timeless teachings of Karma Yoga as practical wisdom for everyday life.
Through discussion, reflection, and real life examples, you’ll discover how these teachings can help you approach life’s challenges with greater clarity, resilience, and purpose.
Whether you’re facing change, feeling overwhelmed, or simply curious about yoga beyond the physical practice, this workshop offers a warm and accessible introduction to one of yoga’s most transformative teachings.
The Bhagavad Gita and ancient Philosophical book will be reference in this workshop
Facilitated by Madhu Nagarajan, whose roots in India, background in yoga therapy, and lifelong study of these teachings create a thoughtful and engaging space for learning, reflection, and self inquiry.
Neck, Shoulders, Wrists and Hands: A 6-week Series
Do you have pain in the neck, shoulders, wrists or hands? These areas are all connected and there are simple yoga therapy practices that can release tension throughout this entire line.
In this 6-week series we will explore the nerve, muscle and fascial connections along the neck, shoulders, wrists and hands. You will learn a balance of strength and release techniques that you can do at home.
20 hour (Online) TCTSY Foundational Training – Trauma Center Trauma Sensitive Yoga
Instructor: Sarah Holmes de Castro
October 16-18, 2026
Investment: $475 (Early Bird Price $445 before August 30)
Click to register
Sign up
This 20-hour Foundational Training from the Center for Trauma and Embodiment (Brookline, MA) introduces attendees to the core concepts and applications of TCTSY. It offers specific tools to facilitate trauma-sensitive movement through hatha yoga and breathwork in a unique way informed by robust research and decades of work with survivors.
This training supports yoga teachers and therapists to make their work more trauma-informed, and supports those working in the mental health field to bring the body into treatment, a vital part of healing complex trauma, developmental trauma and chronic PTSD. Open to anyone looking to deepen their understanding of complex, intersectional trauma, there are no pre-requisites to attend.
This is the primary pre-training required to apply to the 300-hour Certification Program in TCTSY. Topics of study include:
Trauma Theory, Attachment Theory and Neuroscience (Interoceptive Theory)
• Neurophysiology & Biology of Stress and Trauma (How Trauma Impacts the Brain)
• Spectrum of Trauma Impacts & Complex Trauma as Lived Experience
• Power, Oppression, & Intersectionality
• Building Trauma Sensitive Relationships
• TCTSY Practice and Practice Facilitation
• Key Elements of TCTSY Methodology
• Challenges in Implementing TCTSY
• Overview of Research & Studies on TCTSY
Approved for CECs: Foundational Trainings are approved for 20 Yoga Alliance Continuing Education Credits (CECs) (17 contact hours, 3 non-contact) and 18.5 CECs with the International Association of Yoga Therapists.
A limited number of 50% off tuition bursaries for BIPOC and LGBTQ2S+ students are offered to support individuals whose intersecting identities may present barriers to accessing TCTSY training. Ajna students can use discount code 987 for 15% off.
Please reach out to sarah@sarahholmesdecastro.ca for an application form.
Chair Yoga: A 6-week Series
A welcoming chair yoga class that improves strength, balance, mobility, and flexibility through mindful movement and breath. Feel calmer, more focused, and more confident while supporting your overall health and vitality.
All Levels Hatha Flow
Instructor: RaRa McElroy
Thursdays, 5:30-6:45pm, October 29-December 10
Series: $150
Drop in: $25
Click to register for online or in person.
Sign up for drop in
Sign up for Oct 29-Dec 10
NEW LATER START TIME: 5:30PM*
Your after-work reset
Unwind after a full day and transition out of doing into being.
Link breath with movement while gently building strength and flexibility in this yoga experience.
A soft landing for your nervous system – move, breathe, and reset.
Cultivate connection with the body through familiar yoga poses, supported by props and soulful music.
Expand, allow, and create ease in the body while deepening your inner awareness.
Mindful Movement for Women: A 6-week Trauma Sensitive Series
Trauma Center Trauma Sensitive Yoga (TCTSY) is a somatic modality that has been proven as an effective adjunctive treatment for psychological trauma.
As we practice feeling and breathing with awareness (interoception), the neural networks in our brain that may be damaged by trauma have an opportunity to reconnect. Although TCTSY uses hatha yoga forms, the emphasis is not on the external expression or appearance (i.e. doing it “right”). Rather, the focus is on the internal experience of the participant (interoception).
With this approach, the power resides within the individual, not the TCTSY facilitator (TCTSY-F). By focusing on the felt sense of the body to inform choice-making, TCTSY allows participants to restore their connection of mind and body and cultivate a sense of agency that is often compromised as a result of trauma. We strive to make TCTSY accessible to everyone, regardless of ability or experience. Each participant will be asked to complete a short individual intake call. It is recommended that participants are either in ongoing therapy or have another outside support network.
You are welcome to attend class in-person or online through Zoom Use the link to the left to choose in-person or line.
Grief, Gratitude, and Breath Workshop
In this 90 min workshop Krista will focus on acknowledging and processing grief in the body/mind.
Workshop outline:
Start with a moment of gratitude to arrive in the space
Then some light movement or shaking to music to get energy flowing in the body.
From there, participants lie down and I guide them through specific breathing patterns set to music, gently moving between nervous system activation and rest for about 25 minutes.
Once the body is in a more open state, a guided a meditation where people are invited to connect with feeling of their loss alongside guided imagery of a metaphor representing grief. This is often the most meaningful part of the experience, usually paired with an emotional release.
Then there is time to rest, integrate, and just be with the music
At the end, there’s optional space to share, but no pressure
THE BUDDHIST HEART -Reawakening the Four Immeasurables (brahmavihāras)
Loving-Kindness (mettā) • Compassion (karunā) • Appreciative Joy (muditā) • Equanimity (upekkhā)
The landscape of ancient India was a melting pot of spiritual aspirants and their myriad methods for the emancipation from suffering. When the newly awakened Buddha arrived upon the scene he discerned wisely, through experience, those teachings conducive to his newly discovered “Middle Path” (majjihimāpatipadā) towards spiritual liberation.
One of the ancient practices the Buddha deemed pertinent, and that he thus incorporated into his Dhamma (teachings), were the Brahmanic practices known as the Brahmavihāras. Oft translated as the ‘Divine Abodes’, it was traditionally believed that through the development of these four immeasurable qualities of the human heart – loving-kindness, compassion, appreciative joy and equanimity – one would be gifted an auspicious rebirth within the heavenly realms of existence.
Although the Buddha did not adhere to this model of karmic reincarnation, he empirically saw that these boundless qualities of the heart were vital ingredients towards liberation in this very life, elevating the brahmavihāras to a primary role within his Buddhadhamma (teachings).
In this intensive, through the cultivation and integration of these four boundless qualities of the heart (mettā, karunā, muditā and upekkhā), we will reawaken The Buddhist Heart that resides within each of us – a heart characterized by boundless and unconditional love, kindness, compassion, empathy, gratitude, joy, forgiveness and equanimity.
Our time together will entail the intellectual discussion of suffering and causes of suffering according to Buddhist science, Western neuroscience, psychology and primatology and how the reawakening of these innate qualities of the human heart are imperative for the arising of mindfulness (satipatthāna) and in turn insight meditation (vipassanā) to gift us what it was designed to deliver – deliverance (vimutti) from suffering (dukkha).
This intensive is accessible to all levels of experience (including none) and is an essential undertaking for anyone interested in developing their mindfulness (sati) / vipassanā (insight) meditation practice, those experiencing physical, mental and emotional injuries, those interested in embodied and societal well-being and anyone curious about accessing the limitless potential and the utmost benefit from their human heart (citta).
Each session includes a Dhamma (philosophy) talk and meditation practice (mettā, karunā, muditā, upekkhā).
Yoga for Scoliosis Workshop (pre-recorded worshop)
Is one of your shoulders lifted higher than the other? Do you notice your hips are uneven or twisted? If you have scoliosis, know that yoga can be very beneficial, provided you understand how to use the techniques suited for your individual posture.
This 2-hour workshop is designed to assist you in finding relief, improving balance and strength. You will leave with knowledge of how to adapt active and resting yoga postures to your unique body. The aim is a practice that is steady and comfortable for your body.
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