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 | 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 | 90-95 Degrees
Use the body, to explore the mind, in this physically adaptable practice for all levels
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 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!
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
Prenatal Yoga Series with Hayley Fox and Emily Adams at Hot on Bank Mystic
Date: Sundays at 11am, starting February 12:
February 12 with Hayley
February 19 with Hayley
February 26 with Emily
March 5 with Emily
A 4 week all-trimesters series for the pregnant yogi. Designed to provide a safe space to connect with your changing body and baby, reduce stress and anxiety, improve sleep, and build community with other birthing people. This gentle, nurturing series will promote a healthy pregnancy and prepare your body for labor and delivery.
Blocks and bolsters will be available at the studio. Yogis may wish to bring a blanket and any other desired props for additional support - if you wish to have your own bolster and block, we have available as a prenatal special: buy a bolster and get a free block!
This class is not heated.
If you are interested in this series but need a virtual option, please reach out to the studio.
4 class package: $80
*Pregnant yogis should consult their doctor before beginning a yoga practice. If you are new to yoga, wait until your second trimester before beginning your practice
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.
6 Week Chair Yoga Series with Alyssa Drake
Tuesdays from 12:00 pm - 12:45 pm
March 14 - April 18
$25 per drop in or $120 for the entire series
6 Week Chair Yoga Series
Perfect for seniors, absolute beginners, and those in need of movement without pressure on your joints!
Join Alyssa for this 6-Week Chair Yoga Series. In this series, you will move through postures both seated, and standing with the support of the chair to engage total body strength and release tension through relaxing stretches and mobility work. The perfect series for those looking to develop strength and improve overall balance.
Please consult with your doctor before starting any new movement and exercise
We are located on the second floor, but the building has an elevator in the center of the building, when you enter from the front door
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
Kids Yoga with Stephanie Sobotka
March 22nd | 2:15 PM - 3:15 PM | Ages 4-11
One child $20
Two Siblings $30
Three Siblings $36
Children are invited to splash into the sea with Stephanie on a fun filled underwater yoga adventure where they will explore breathing, poses, and mindfulness. Stephanie will start off by reading Breathe by Scott Magoon. Following the story, participants will be invited to leave land and dive into their imaginations where they will visit a cluster of crabs, stop for a snack at seaweed village, ride the waves like a jellyfish and join an underwater yoga parade. Get your snorkel gear ready and dive right in!
Bringing your own mat is encouraged. Don’t have one? No problem, you can rent a mat from the studio for $4.
Parents are welcome to stay in the lobby or enjoy the views of the Mystic River outside
6 Continuing hours for 200HR+ yoga teachers
May 6th 1pm - 3:30pm
May 7th 12pm - 3pm
Enjoy a Sound Meditation Concert with The Conduit.
Relax to the soothing sounds of live gongs and singing bowls washing over you for deep meditative bliss.
In The Conduit’s sound-meditation, we quickly access the benefits of a deep mediation practice, without needing any experience or special techniques. Attendants will experience a live sound journey, finding stillness through the orchestration, allowing a deep connection to the space within one’s heart, mind and body. As the vibrations gently hold us, we are able to release mental and emotional blockages, and invite & strengthen a connection with our highest self.
Please bring props for your comfort. A zero gravity chair is perfect - or a beach towel with a yoga mat and a pillow & blanket would work as well. Water and eye coverings are also encouraged.
Sunday May 21st | 6-7:30pm | $35 | $40 reserved spot w/ Mat & Bolster