Our classes are infused with heartfelt wisdom and insight,
rooted in effective physical alignment concepts,
and informed by current biomechanics and somatic research.
All bodies, ages and fitness levels are welcome in our supportive community!
FOUNDATIONS
These classes are accessible for beginners and yoga practitioners who are interested in refining the foundational aspects of a yoga practice. These classes focus on alignment principles, how to use the breath to enhance the effect of the postures, the lines of energy, and the language of the practice. These classes are taught in a gentle Hatha style, with the only flowing component coming from the traditional sun salutations.
INTEGRATED ACCESSIBLE YOGA
SELECT FRIDAYS ONCE PER MONTH AT 6PM
Sept 19, Oct TBA, Nov 21, Dec 19
Join our Integrated Accessible Yoga class, where we believe yoga is for every body. This inclusive class is designed to accommodate all abilities, ages, and body types, offering a supportive and welcoming environment. Participants can choose to practice on the mat, at the wall, and/or in a chair*, making this class accessible to everyone. Using props, chairs, and personalized modifications, we adapt each pose to suit individual needs, emphasizing comfort, safety, and the joy of movement. Whether you are new to yoga, have a chronic condition, or seek a gentle practice, this class empowers you to connect with your body, mind, and breath at your own pace. Come as you are, and experience the benefits of yoga in a space where you belong. *Wheelchair accessible.
Principles:
1. Adaptation: Modifying yoga poses and practices to suit the individual, using props, chairs, or other supports.
2. Inclusivity: Creating a welcoming environment for all students, ensuring that yoga is available to people with disabilities, chronic illness, seniors, and those who might otherwise feel excluded.
3. Empowerment: Encouraging students to listen to their own bodies, make choices that feel right for them, and practice self-compassion.
4. Education: Training yoga teachers to understand the principles of accessibility and how to integrate them into their teaching.
$5 Community Classes
At NHY, we believe that yoga should be accessible to everyone. Our $5 Community Yoga Classes are designed to open the doors of our studio to all individuals seeking the benefits of yoga, while also providing our newest yoga teacher graduates with valuable teaching experience. This is a great way to try a class, new teacher or simply make a sustainable yoga practice on a budget.
These classes are priced at just $5, making them affordable for everyone in our community. We understand that financial constraints can be a barrier to practicing yoga, and we are committed to breaking down those barriers to ensure that everyone can experience the transformative power of yoga.
We create a space where everyone—regardless of their level of experience or background—can feel comfortable and supported. Our newly graduated teachers are eager to guide you through accessible and thoughtfully curated sequences that cater to all levels.
Enjoy a practice that is both enriching and affordable.
Whether you are new to yoga or a seasoned practitioner, these classes offer a perfect blend of accessibility, community, and opportunity for growth. We look forward to welcoming you to the Nourishing Heart Yoga family!
GENTLE ESSENTIALS
In this class, foundational yoga postures are practiced to strengthen and promote flexibility in the body with an emphasis on physical alignment. Breathing techniques and meditation are also integrated. You can expect an emphasis on simplicity and ease of movement. Full-body relaxation and balance are the goals, as we explore the body’s range of motion with standing postures, twists, backbends, forward folds, and hip openers. A great class for beginners as well as students seeking a more introspective approach to their yoga practice.
SLOW FLOW
This movement practice is for all levels and includes longer holds in familiar shapes to help you access both strength and ease, building resilience from the inside out. A stable, strong, and centered body/mind creates the space for deep relaxation and calm. Each practice will include equal parts strengthening and lengthening. Participants are encouraged to practice at their own level and challenge themselves when that is the next right thing to do. Sthira Sukham Asanam Yoga Sutra II:46 – the posture should be steady, stable, and comfortable.
SELF-CARE
These classes are designed to help you relax and let go. They are created and taught in a way to help you alleviate physical and emotional stress, and leave you feeling restored and grounded in your body. These are excellent classes for those who have injuries or chronic physical conditions. These classes are for all levels of practice. Please inform your teacher of any injury, pain, or chronic conditions prior to class.
YIN YOGA
Enjoy the feelings of rejuvenation and steadiness that arise from a Yin Yoga practice as you slow down, move from noise to silence, from agitation to calm, from complexity to simplicity. This practice integrates the ancient Yoga teachings with Meridian Theory as taught in Chinese Medicine. Engage the body’s natural healing power as you actively nourish and harmonize the body’s vital life force or chi. As the whole body rests and opens with long held poses, the natural healing power of chi is used to rejuvenate and repair the area of focus.
RESTORATIVE
Restorative is pure bliss and relaxation. It is a time to slow down, rejuvenate body and mind and allow the nervous system to completely unwind. Postures are on the floor, supported with props for gentle, therapeutic release of tension. Perfect for anyone in need of healing or recovery from stressful life conditions, trauma, injury, surgery or major change. The restorative poses provide an ideal foundation for meditative healing and the experience is enhanced with the support of healing touch, spiritual readings, aromatherapy and beautiful music.
QIGONG FOR SOULFUL LIVING
This beginner (to all-level) class offering is a delightful way to play, practice, and experience ourselves as energy. Qi means life-force energy and gong is translated as skill. Through our playfulness, we will practice guiding energy through our bodies, opening up our meridian lines, the energy channels, for greater flow, ease, emotional balance, overall health and vitality.
Qigong is relaxing and meditative; it is mindfulness in motion. This ancient practice connects us to Nature as we ground into the yin energy of the Earth, and open ourselves to receive yang energy from the Heavens above. These are the lifeblood of our energetic bodies.
We connect to the elements and learn how these correlate with our vital organs as well as our emotions. Inviting in more acknowledgement and sweet self- acceptance, we can release what no longer serves us with more ease and grace, transform it, and breathe in the new with joy, optimism, and delight. Please join me in this lovely, gentle, nurturing, and fun practice that is good for the Soul!
YOGA FOR SELF-LOVE
“Yoga for Self Love” is a beginner/intermediate level class offering good form instruction, breath and body awareness, with a little bit of flow and slightly longer-held poses. The class is infused with invitations and encouragement for self–love, self-acceptance, and self-appreciation.
Yoga for Self Love inspires cultivating a deep connection with our hearts
and the joyful practice of gratitude. Also incorporated are the chakras, the five
elements, and awareness of our connection to the Earth and the Heavens as you are guided through the journey of experiencing ourselves as energy. Simply coming to yoga class is an act of self–love. Please join us as we move, breathe, and become more aware of the sweetness of living in the light of loving ourselves.
MEDITATION
THIS CLASS IS HELD IN THE NEST. Please use the west entrance.
- September: Calm abiding/tranquility
- October: Practicing Compassion/Non-violence – exploring the intersections of Tonglen and Ahimsa
- November: Mind Training/Mind-Heart opening practice – Lojong/Bodhicitta
- December: Loving Kindness – Metta
Community meditation classes include instruction, breathwork, gentle movement, mantra, energetic writing, and/or guided meditation. You’ll have the option to meditate seated on the floor, in a chair, or lying down—whatever works for you!
Facilitated by Tracy Zollinger Turner, 2025 graduate of NHY’s 200-hour teacher training, and 20+ year student of Buddhist philosophy and meditation. Her practice is informed by teachers in the Karma Kagyu lineage of Tibetan Buddhism, Nourishing Heart Yoga, meditation instructors such as Sebene Selassie, and a host of difficult life experiences and circumstances that pushed her to find new ways through with flawed grace.
TENSION & TRAUMA RELEASING EXERCISES (TRE)
THIS CLASS IS HELD IN THE NEST. Please use the west entrance.
Second Wednesdays of the month 6:30 – 7:45pm OCT 8 | NOV 12 | DEC 10
TRE® is a simple series of exercises that assist the body in releasing deep muscular patterns of stress, tension and trauma. The exercises safely activate a natural reflex mechanism of shaking or vibrating that releases muscular tension, calming down the nervous system. When this muscular shaking/vibrating mechanism is activated in a safe and controlled environment, the body is encouraged to return back to a state of balance.
TRE® is designed to be a self-help tool that, once learned, can be used independently as needed throughout one’s life, thereby continuously supporting and promoting personal health and wellness. Through the release of our defensive habits we can return to a state of peace, calm, curiosity and joy that many of us have not experienced since we were young children.
Presented by Ashke Papp:
Ashke is a mother, educator, clinical herbalist & nutritionist, and birthworker serving the Bloomington community. She became certified as a provider of TRE (Tension & Trauma Releasing Exercises) in 2021 and has been sharing this incredible practice with people ever since. Her approach to sharing healing practices weaves clinical knowledge with holistic care, and is always grounded in inclusivity, informed consent, and reverence for the sacred.
She is a Certified Clinical Herbalist and Nutritionist through the Colorado School of Clinical Herbalism, and a trained doula and childbirth educator through Birthing from Within.
YOGA FOR 12 STEP RECOVERY (Y12SR)
THIS CLASS IS HELD IN THE NEST. Please use the west entrance.
Yoga for 12 Step Recovery is a specialized series that integrates mindful movement, breathwork, meditation, and spiritual practices designed to support individuals in 12-step recovery programs. Each session creates a sacred, supportive environment where participants can explore the mind-body-spirit connection while deepening their understanding of recovery principles.
The series format flexibly rotates through the 12 steps while remaining responsive to participants’ current needs and experiences. This natural approach allows the instructor to adapt session themes based on what the group is working through in their recovery journey, ensuring each session feels relevant and authentically connected to their step work.
Important Note: This workshop series serves as a complementary wellness practice and does not constitute a sanctioned addiction meeting. It is designed to enhance, not replace, regular 12-step meetings and other essential recovery support services.
MAX 8 STUDENTS: it is recommended to pre-register for this class to ensure your spot.
Benefits for Recovery
- Step Integration: Direct connection between physical practice and step work through movement and reflection
- Spiritual Connection: Deepens relationship with Higher Power through embodied spiritual practice and contemplation
- Stress Management: Yoga techniques provide healthy coping mechanisms for managing stress and anxiety
- Emotional Regulation: Mindful movement helps process emotions and develop emotional awareness
- Community Support: Small group setting fosters spiritual fellowship and reduces isolation
- Mind-Body-Spirit Integration: Develops holistic awareness connecting physical sensations, emotions, and spiritual states
- Prayer and Meditation Enhancement: Strengthens existing spiritual practices through movement and breath
- Service and Humility: Group practice cultivates service mindset and spiritual humility
- Healthy Routine: Provides structured spiritual practice supporting sobriety and spiritual growth
FLOW
Flow classes weave breath and movement through postures. The focus here is to strengthen, lengthen, and stretch the body while in constant motion through a creative series of postures. To get the most out of these flow classes, you should have some experience practicing the postures and your body should be healthy and free of injury.
VINYASA YOGA
Vinyasa yoga is a series of postures, one flowing seamlessly into the next, uniting body, mind, and breath. Designed as a moving meditation, every Vinyasa class is unique, creating the opportunity to become stronger, more flexible, and balanced, while practicing being present in the moment. In this hour long class, expect alignment-informed postures which are linked together with the breath to create an intelligent flowing sequence. This class places an emphasis on safety of form, offers variations for postures, and promotes greater strength and flexibility.
JOURNEYDANCE
ONCE PER MONTH ON SUNDAYS AT 2PM.
Sept 14, Oct 12, Nov 09, Dec 14
Movement ~ Breath ~ Sound
JourneyDance® is a dynamic, structured process that combines guided and freestyle components to facilitate getting into your body, clearing your mind, and releasing what no longer serves you.
JourneyDance® is not about learning steps. It’s about revealing, recovering, and re-discovering your natural intuitive movement.
Through the flow of experiential movement and the power of sound, the practice helps to reconnect you with your innate states of joy, well-being, and vitality.
JourneyDance® provides a supportive space for participants to experience embodiment, explore emotions, and bring forth inner power. No prior dance experience necessary.
FLOW & FLEX
Step onto the mat for “Flow & Flex,” a dynamic yoga class that combines the fluidity of Vinyasa with the muscle-building benefits of light weights. This invigorating practice enhances your strength, flexibility, and endurance while maintaining the graceful flow of traditional Vinyasa yoga.
In this class, you’ll seamlessly integrate light hand weights into your yoga practice, creating an innovative workout that challenges both body and mind. As you move through a series of flowing sequences, the added resistance of weights will intensify your experience, helping to tone muscles and improve overall strength. Each movement is guided by breath, ensuring that you stay grounded and focused as you build heat and energy within.
NOTE: Please bring your own hand weights! We recommend beginners start with 1-3 lb weights and more intermediate practitioners can bring 3-5lb weights. This practice can also be done without any weights at all.
What to Expect
- Warm-Up: Start with a gentle warm-up to prep your body, focusing on breath control and setting an intention for your practice.
- Flow Sequences: Transition into Vinyasa sequences that incorporate weights, with modifications available to suit all levels. Expect poses like Warrior II with curls, Chair Pose with lateral raises, and Plank with tricep extensions.
- Strength and Balance: Focus on building core strength and improving balance with poses that challenge your stability while engaging multiple muscle groups.
- Cool Down: Conclude with a calming cool-down sequence and a restorative Savasana and Meditation to relax both body and mind.
SEASONAL FLOW
Each season has an energetic direction and quality that permeates throughout nature. This gentle vinyasa flow class intends to utilize the teachings of yoga, in combination with the sciences of Ayurveda and Traditional Chinese Medicine to adapt our lifestyle and behaviors to align with the the energies of the season.
The class incorporates specific yogic practices to rebalance and harmonize with the seasonal energy. Practices may include meditation, pranayama (breathing), asana (postures), kriyas (cleansing), self-massage, and more.
LATE SUMMER: August 1 – September 21 Cooling Moon Salutation Flow
Chandra Namaskar, or Moon Salutation, is a gentle, flowing sequence in yoga that honors the calming, reflective energy of the moon. Unlike the energizing Sun Salutation, this practice emphasizes slow, mindful movement, deep breathing, and postures that open the hips and lengthen the spine, inviting a sense of ease and receptivity.
In the heat of late summer, when the environment and our bodies can feel overheated, restless, or depleted, Chandra Namaskar offers a cooling, grounding counterbalance. Its soothing pace and lunar energy help reduce excess internal heat, calm the mind, and restore balance, making it an ideal seasonal practice for this time of year as pitta dosha season comes to close in Ayurveda. It is a time to pacify pitta through cooling, accepting and compassionate, relaxed effort in our practices.
AUTUMN: September 22 – November 1 Vata Balancing: Grounding Flow
EARLY WINTER: November 2 – December 21 Rest & Containment
NEW YEAR: December 22 – Feb 1 Clarity & Vision
LATE WINTER: Feb 2 – March 20 Invigorate Kapha: Warming Flow
SPRING: DETOX FLOW March 21 – May 1
EARLY SUMMER: MANDALA FLOW May 2 – June 20
SUMMER: June 20 – August 1 Roll With It
EMBODIED DANCE
Join Angela Williams in an embodied dance experience created to embrace the beauty of dancing in community and explore the power of self-discovery that comes from that dance. There is simple choreography where we can sense our connection through the movements. There will also be space for you to express your own dance. Weaving between dancing the same moves and our own creative moves, we will always be dancing together. At the end of the dance, there will be space for sharing what is in our hearts.