Find the class that's right for you
Become a Yoga Teacher or just deepen your practice by joining our 200 HR YTT
We are an All Levels Yoga Studio. Please Join Whichever Class Interests You!
We Have Labeled our Classes with Activity Levels (not to be confused with Skill Level.)
All of our Classes are great for all Levels,* It just depends on what activity level you are looking for that day! Activity Level 1-3
All Levels Class | Activity Level 2/3 | 90-95 Degrees
This is a beautiful flowing practice that will get your heart pumping. Linking movement with breath, classes feature a vigorous sequence including Sun Salutations, Standing Poses, backbends, inversions and optional arm balances and binds. Performed in a heated room and designed to condition the entire body. Individual modifications will be available. All Levels - Beginners Welcome!
Non-Heated | All Levels | Activity Level 2/3
Primary Series build strength and flexibility in the body, loosening tight muscles and realigning and detoxifying the body and nervous system. The series begins with forward bends, then twists and hip openers with a vinyasa between each asana.
On a mental level, through regular practice focus, willpower, mind-body awareness and confidence are improved as we overcome the mental obstacles to our practice. On a subtle level the Primary series works therapeutically to clear obstacles in the energy channels in the body (known as Nadis).
This clearing of obstacles allows the Prana to flow more freely so the body and mind are therefore allowed to work more effectively.
All are welcome - modifications are offered
All Levels Class | Activity Level 2 | Temperature Adjusted Accordingly. Windows Open, Weather permitting
A Moderate Level Class focusing on flowing from pose to pose and linking the movement with the breath. The instructor will offer a variety of modifications to encourage participation of everyone. We do sitting, standing, and inverted postures, and suggest challenging variations for more advanced students, yet fun and non-intimidating options for newer students. All Levels - Beginners Welcome!
All Levels Class | Activity Level 2 | Non-Heated * Windows are open, weather permitting
A Gentle Flowing Class that will offer a wide range of poses, to both Awaken and Calm the Mind and Body.
All Levels Class | Activity Level 2/3 | 90-95 Degrees
This all-levels class is structured to increase accessibility and expansion in both the physical and mental/emotional bodies. Students can expect a foundation of a traditional vinyasa practice, with the addition of new and differentiated versions of familiar postures. The first part of class will focus on lengthening muscles, stabilizing joints, and increasing range of motion. At the end of class students will be taken through a guided meditation before savasana.
This class is great for athletes, beginners, and any yogi who is looking for a unique way to explore their bodies.
All Levels Class | Activity Level 1/2 | Non-Heated *Windows are open, weather permitting
A Gentler Class focusing on flowing from pose to pose and linking the movement with the breath. The instructor will offer a variety of modifications to encourage participation of everyone. All Levels - Beginners Welcome!
All Levels | Activity Level 1/2 | Non-Heated *Windows are open, weather permitting
A Gentle Flowing Class that will offer a wide range of poses, to both Awaken and Calm the Mind and Body. All Levels - Beginners Welcome!
All Levels | Activity Level 1 | Non-Heated * Windows are open, weather permitting
This class will help to restore range of motion, revitalize the tissues and provides the space for you to nurture, soothe and calm yourself. Through the use of props and a warm room, this class will be the ultimate relaxation of your week. Bolsters are supplied, please bring 3 yoga blankets or bath/beach towels to use as support
All Levels | Activity Level 2 | Non-Heated * Windows are open, weather permitting
This all level yoga class is a blend of synergy between Ayurveda and Yoga, the sister sciences. The shift in seasons can cause imbalance in our dosha. The structure of the class will change based on the season to pacify the dosha. We will be doing Asana (posture), Pranayama (control of breath), Dhyana (meditation), Yoga Nidra (relaxation) and Mantra (sacred sounds). I am happy and excited to share this practice to bring healing to mind, body and soul.
All Levels | Activity Level 1/2 | Non-Heated * Windows are open, weather permitting
A Gentle Class, Starting off with Light Movement, Followed by restorative postures and Yoga Nidra
Join Kim Abraham for a Yogi Self Care Workshop
$45 | $40 For Gold Members
Dinacharya: The science of yogi self care
Your yoga practice comprises more than asana. Come learn practices that complete the purification process of the yogi and prepare and preserve the bodymind for meditation
This workshop will be held during the first weekend of YTT! We believe that everyone will benefit from this information, so we opened this workshop up to all local yogis
note pad and pen optional
10HR Anatomy, continuing education, with Lynn Mcarthy
bio and more information to come
Times 11:45am - 1:45pm on Saturdays:
February 5th through February 26th:
Join wellness coach Rachna Tewari to keep your immunity up through the winter with an Ayurvedic detox in the New Year. The unique highlights of this 3 week group program are the individualized approach (one size does not fit all), a cleanse with nourishing not depleting foods, & a diverse not mono diet. The tools shared will empower you to become self-sufficient to do a self reset for a seasonal change, allergies, cold, flu etc. The program will also assist in removing toxins & rekindling your digestive fire. The cleanse follows the Ayurvedic recommendations of a periodic gentle cleanse with a simple diet and herbs to clean your gut and give it a chance to heal itself. This helps with optimal digestion, assimilation & absorption.
● One on one Ayurvedic assessment, this will involve a discussion on your current imbalances, determining your natural constitution, ayurvedic evaluations using tools such as pulse diagnosis, tongue, nails, etc
● Customized herbal protocol, lifestyle, diet & yoga recommendations specific to each individual.
● 1 protocol discussion meeting & a follow up session
● 1 group cooking session (cleansing recipes & teas)
● 1 Ayurveda inspired yoga session
● Information & cleanse prep session (in person)
● Rejuvenation tools & herbal recipes to help you maintain your immunity all winter long. ● Periodic check-ins throughout the process. ● A private discussion forum for any questions & supportive environment for self healing with a like minded community. Dates:
Phase 1: Preparation for cleanse: (2 weeks)● Information session: Sunday, Feb 5, 12 - 4 pm (New London Location) (in person/zoom)○ Introduction to Ayurveda + Yoga session + Details of cleanse + Cooking session● One on one consultation: Email Rachna to schedule a session (has to be scheduled between 2/6/22 - 2/16/22), (Meeting at either Hot on Bank Mystic or New London.) Phase 2: Cleanse (1 week) ● Intense cleanse phase: 2/17/22 - 2/23/22 ● Follow up: Email Rachna to schedule a session on 2/24 or 2/25 (Meeting at Hot on Bank either Mystic or New London.) ● Celebration & Rejuvenation : Sunday, February 26 (Noon - 2pm) (Mystic location)Price: $399 + tax Space: 12 spotsVenue: Hot on Bank (Mystic & New London) Host: Swasthyam Wellness (Rachna Tewari) & Hot on Bank (Meghan Smith) Contact: email@example.com & firstname.lastname@example.orgPlease be fully committed. We will not be offering refunds
Origins and Practices of Ashtanga | February 18th | 11:30am - 2:30pm | $60 | $54Gold Members
Join Kim Abraham for a workshop on the origins and practice of Ashtanga yoga. Whether you are an advanced practitioner or a brand new student, this workshop will be accessible for you. We will talk about the how's and the whys behind things and answer individual questions.
Please contact us for sliding scale prices: email@example.com
This training is open to and designed for yoga students and yoga teachers alike. Continuing Ed Hours Available
A description of CBRT: Compassion-based Resiliency Training
Compassion-based Resiliency Training combines contemplative practice and science to offer self-healing, stress-reduction and a deeper understanding of how to live a more mindful and compassionate life. CBRT is a complete, evidence-based training method of building resilience and well-being of mind, heart, and body using mindfulness and compassion practices as well as healing imagery and breath-work.
Incorporating mindfulness and compassion practice into daily living will deepen your understanding of personal beliefs/conditioning that fuel unwanted patterns of thought, feeling and behavior. This insight supports a growth mindset and personal healing, while awakening an awareness of your interconnected nature to all other beings and Mother Earth.
Each 2.5 hour session will cover two of the eight modules of learning.
Sessions include two guided meditations, group discussion, an explanation of the mindfulness concepts and techniques, journaling, embodiment practices and Q&A. Individual learning is supplemented by a manual, homework, recorded guided meditations, breath work videos, scientific articles, and additional resources.
The curriculum integrates timeless contemplative skills with contemporary breakthroughs in neuroscience, positive psychology, and integrative medicine.
The training is taught in a secular, experiential learning format consisting of eight modules that introduce and teach mindfulness, insight, compassion, imagery, and breath-energy work.
February 25, 2023:
Module I: Embracing Suffering with Body Mindfulness
Module II: Stopping Reactive Habits with Mindful Sensitivity
March 11, 2023:
Module III: Breaking Free of Stress with Mindful Awareness
Module IV: Mindful Insight: The Lifelong Path of Self-Healing
March 25, 2023:
Module V: Disarming Social Stress and Bias with Equal Empathy
Module VI: Healing Reactive Emotions and Beliefs with Self-Compassion
April 1, 2023:
Module VII: Cultivating Prosocial Emotions with Wise Give and Take
Module VIII: Embodying a Resilient Self and Life with Caring Imagery
GUIDE: Tracy Blasioli, LCSW, 500-CYT, Certified CBRT Teacher
Cost of the training:
Nalanda Institute’s Compassion-Based Resilience Training (CBRT) is a complete, evidence-based training in stress-reduction and self-healing developed and tested at the university hospitals of Columbia and Cornell, where it has been offered continuously since 1998.
Tracy Blasioli, LCSW, 500-CYT, CBRT teacher, Holy Fire III/Usui Reiki Master.
Tracy completed her 200-hour Yoga Teacher Training at Kripalu in 2012 and her 300-hour Advanced Teacher of Therapeutic Yoga training with Integrative Yoga Therapy in 2016. Tracy's teaching blends a variety of traditions and contemplative practices that weave intention, compassion and mindful curiosity into the practice of inner listening. She has advanced training in Yoga Nidra, Restorative Yoga, Ayurveda and Asana, Sensory-informed Yoga, Trauma-informed Yoga, Mindfulness and Compassion-based meditation, and Yin Yoga.
Tracy is a clinical social worker who infuses a cognitive-behavioral foundation with mindfulness, yoga philosophy, and embodiment practices into her private practice. She completed Nalanda Institute’s Contemplative Psychotherapy Program in 2022 and is a 2020 graduate of their Compassion Based Resiliency Teacher Training. Tracy is also a Holy Fire III/Usui Reiki Master and weaves energy offerings into both her teaching and clinical work.
Skip the New Year’s Resolution and bring actionable steps to bring discipline and joy into your life.
Workshop: Yoga Beyond the Mat Book Study
Studying the Yoga Sutras for practical application to modern life.
Cost: $125 for all 6 weeks (includes book)
Dates: (6) Thursdays 5:45-6:45 pm
3/2/23 - Ahimsa-Satya (non harming/truth)
3/9/23 - Asteya-Brahmacharya-Aparigraha (Generosity/self-control/appreciation)
3/16/23 - Saucha-Santosha (Purity/Contentment)
3/23/23 - Tapas-Swadhaya-Iswara Panidhana (Right action/Self-reflection/Devotion)
3/30/23 - Asana-Pranyama-Pratyahara (Posture/Energy management/Inward turning)
4/6/23 - Dharana-Dhyana-Samadhi (Focused attention/meditation/liberation)
All levels practice available before meeting (4:30-5:30) or Restorative practice available after meeting (7:00-8:00) Priced separately.
What you can expect:
The eight limbs of yoga are an integration of the spiritual teachings of yoga combined with tangible practices to invite true joy into your life. Each week we will learn about a portion of the eight limbs of yoga. We will begin with meditation, journal, discuss, and share ideas about how these teachings can be applied on our mats and off.
Materials: True Yoga by Jennie Lee (provided)
Journal or notebook for weekly reflections
2 Days: March 18th & March 19th | Day 1: 2pm - 5:30pm | Day 2: 11:30 - 2:30 | $250
Join Emily DeLabry, for this education workshop where you will learn:
•The philosophy and history of yin yoga
•compressive pose breakdowns
•how to work with students of different abilities, the use of props
•calming breathing techniques
Notebook and pen recommended.
This workshop is open to anyone. Deepen your knowledge in restorative yoga* - or - if you are a 200hr RYT, this can count towards continuing hours
*If you are not a graduate of a 200HR program, this is for your own personal practice, it will not prepare you for holding space for others
April 15th | 2-5pm | Mystic Location | $45 | $40Gold member
Optional 2 Day workshop: Add Yoga Philosophy April 16th | 11:30 - 2:30 | $60 Both days | $54Gold member
The Ayurvedic method of holistic healthcare emphasizes balancing the body, mind, and spirit to treat and prevent disease. This 5,000-year-old practice focuses on harmonizing the body with nature through diet, herbal remedies, yoga and meditation, exercise, lifestyle, and body cleansing. It is considered the sister science of yoga.
Join Kim Abraham for this educational workshop, to learn the history and philosophy of Yoga
April 16th | Hot on Bank Mystic | 11:30-2:30 | $45 | $40 gold Members
Optional 2 Day workshop: Add Aurvedic Practices April 15th | 2:00 - 5:00pm | $60 Both days | $54Gold member
This workshop is open to everyone!
6 Continuing hours for 200HR+ yoga teachers
May 6th 1pm - 3:30pm
May 7th 12pm - 3pm