Yoga

Yoga is a holistic system of practices that originated in ancient India thousands of years ago. The word yoga comes from the Sanskrit root yuj, meaning "to yoke," "join," or "unite." While many people in the West associate yoga primarily with physical postures, traditional yoga encompasses a much broader path aimed at cultivating balance, self-awareness, well-being, and connection between body, mind, and spirit.

Yoga is not a cure for illness, but research suggests it can support the management of chronic pain conditions, help people develop awareness of bodily sensations and emotional states, regulate the autonomic nervous system (help with anxiety, depression, & PTSD), and increase a sense of safety and presence. Yoga can also help people respond more intentionally to stress and emotional challenges and is often used as a complementary practice alongside therapy, coaching, or medical care.

A yoga class depends on the style, teacher, and setting. However, most classes follow a similar structure designed to connect movement, breath, and awareness.

Types of yoga include:

Hatha – Slower-paced classes that teach basic postures and breathing techniques
Vinyasa – Links breath with movement in a flowing sequence of postures ("Flow Yoga")
Kundalini – Combines movement, breathing techniques, meditation, chanting, and mindfulness practices
Yin – Holding poses for several minutes to target connective tissues, joints, and fascia
Ashtanga – Performing the same, progressive series of poses in a specific order
Chair – Adapts traditional poses using a chair for support, intended for older adults, individuals with mobility limitations, and workplace wellness
Restorative – Uses props (blankets, bolsters, blocks) to support the body in restful positions for extended periods

*All of the yoga classes taught are trauma-informed. Our trauma-informed yoga classes emphasize safety, choice, empowerment, and nervous system awareness

Reiki

Woman practicing online yoga mind-body practices for a client.

Reiki is a gentle energy healing practice that originated in Japan in the early 20th century. Reiki was developed by Dr. Mikao Usui as a system of hands-on healing rooted in meditation, mindfulness, and spiritual practice. The term Reiki combines the Japanese words rei (universal) and ki (life force energy), reflecting the belief that a vital energy flows through all living things.

During a Reiki session, practitioners act as a conduit for this life force energy through light touch or hands held just above the body, supporting relaxation, stress reduction, and the body's natural capacity for healing and restoration.

Scientific studies have recorded measurable physiological changes during Reiki sessions that show the activation of the parasympathetic nervous system, shifting the body out of "fight-or-flight" mode, into a "rest and digest" state. While Reiki is not a replacement or cure for physical or mental health conditions, Reiki can be a potent addition to medical treatments.

*Some clients also report seeing colors, while others report seeing or feeling nothing during the session. Most clients, however, report feeling relaxed after a session.

* You may not feel or notice the effects of a Reiki session for a few days or more.

During Reiki, clients often report feeling:

A warming sensation
Gentle tingling or pulsing
Emotional release or tears
A deep sense of calm or clarity

Meditation

Woman practicing online yoga mind-body practices at home.

Meditation is one of humanity's oldest mind-body practices, with roots stretching back thousands of years across multiple cultures and spiritual traditions, even though it's often associated with Eastern religions. Meditation intentionally focuses the mind, often on the breath, bodily sensations, a sound, a phrase, or awareness of the present moment, to help individuals develop a deeper connection with themselves, fostering calm, clarity, and connection with one's innermost thoughts and feelings.

Meditation is not about "stopping thoughts." Instead, it involves noticing thoughts, emotions, and sensations with greater awareness, learning to relate to them with less reactivity and more curiosity. Meditation is not a cure for illness, but a growing body of research suggests that it can improve self-awareness, pain management, and sleep quality. It can also reduce stress, increase patience and clarity of thought, improve focus, calm racing thoughts, and support overall nervous system balance.

Types of meditation include:

Mindfulness Meditation – Observing thoughts, emotions, and sensations without judgment.
Breath Meditation – Using the breath as the primary focus of attention.
Loving-Kindness Meditation – Cultivating compassion toward oneself and others.
Guided Meditation – Following verbal guidance from a teacher or recording.
Body Scan Meditation – Bringing awareness systematically through different parts of the body.
Mantra Meditation – Repeating a word, phrase, or sound to support concentration.
Movement Meditation – Practicing mindful movement through walking, hiking, yoga, qigong, or other activities.

Breath Work

Man practicing mindful breathing for online yoga mind-body practices.

Breath work is not a single practice but a broad category of methods with ancient roots in yogic, Buddhist, Taoist, Indigenous, and other contemplative traditions that have been used for thousands of years to enhance or encourage healing, spiritual development, self-regulation, and well-being.

It is the intentional practice of using breathing techniques, consciously changing the rhythm, depth, or pattern of the breath, to create specific effects in the body and mind. Primarily seen as a biological function, it is also often understood as a source of vitality, spirit, or life force.

Research suggests that many breath work practices reduce stress and anxiety, increase feelings of safety and groundedness, support emotional awareness, improve focus and mental clarity, strengthen overall self-awareness and resilience, and enhances quality of sleep.

Types of breath work include:

Box Breathing – Inhale ~ Hold ~ Exhale ~ Hold for 4 seconds each or more
Coherent or Resonant Breathing – Slow, rhythmic breathing at a rate of 5 to 6 breaths per minute
Alternate Nostril Breathing – Rhythmically inhaling and exhaling through one nostril at a time
Belly Breathing - Breathing deeply into the belly rather than the chest
4-7-8 Breathing - Inhale for 4 seconds, hold for 7 seconds, and exhale heavily through the mouth for 8 seconds
Conscious Connected Breathing – Linking your inhales and exhales in a continuous circular pattern without any pauses

Journaling

Journaling, which has been practiced for thousands of years, is the art of writing down thoughts, feelings, experiences, observations, or reflections in a structured or unstructured way. It can be as simple as recording daily events or as intentional as exploring emotions, processing challenges, setting goals, or cultivating gratitude.

Unlike formal writing, journaling is typically done for personal growth and self-understanding rather than for an audience. Modern studies have shown how writing about emotional experiences can support psychological and physical well-being through emotional processing, stress reduction, increased self-awareness, improved emotional regulation, the clarification of thoughts and goals, and the amplification of creativity and personal growth.

Types of journaling include:

Expressive Writing – Exploring difficult emotions, stressors, or life events through writing
Gratitude Journaling – Writing down things, people, or moments you are thankful for
Goal-Oriented Journaling – Tracking progress, intentions, and personal growth
Stream of Consciousness Writing – Writing continuously without editing or censoring thoughts
Guided Journaling – Responding to prompts designed to encourage reflection and self-discovery
Art/Creative Journaling – Expression through drawings, sketches, collages, and mixed media
Unsent Letters – Honest letters to people or situations to process grief, anger, or complicated emotions

For some individuals, particularly those with significant trauma histories, certain mind-body and somatic practices may initially feel uncomfortable or overwhelming. For this reason, we use a trauma-informed approach that eases you into the practice, or we find another practice that feels safer and more supportive.