Yoga Nidra is a guided meditation practice that induces a state of deep relaxation between wakefulness and sleep. It uses techniques like body scanning and imagery to promote relaxation. It's also known as "yogic sleep" or "effortless relaxation".

How it works

Practitioners lie down while a teacher guides them through the session

The practice involves moving awareness from the external world to the internal

The practice includes a rotation of consciousness, where awareness is systematically moved around the body

The practice also includes breath awareness, where practitioners focus on their natural breathing

Benefits

Reduces stress and anxiety

Improves sleep quality

Regulates blood pressure

Balances hormones

Relieves pain and inflammation

Enhances immune function 

Mental Benefits: 

Improves focus and concentration, enhances memory and learning, boosts self-esteem and confidence, reduces depression and anxiety, and promotes emotional stability. 

Emotional Benefits: 

Calms the nervous system, induces deep relaxation, fosters a sense of peace and tranquility, increases self-awareness and insight, and Improves mood and overall well-being. 

MONTHLY SPECIAL CLASS OFFERING

Kick off your weekend with Friday Night Yoga, a fun and uplifting class designed to bring people together through movement, mindfulness, and connection. Whether you’re practicing solo, with a friend, or bringing a special someone, this class is the perfect way to unwind and recharge in a welcoming community space.

The best part? Bring a friend or a date for free! Share the gift of yoga while enjoying an evening of flow, laughter, and togetherness. This all-levels class blends mindful movement with moments of grounding, leaving you feeling energized and ready to embrace the weekend.

Join us for an evening of self-care and discovery. Your ticket gives you access to the Create studio for good conversation and self-care as well as 20-minute group classes in the Empower studio providing healing experiences to help you unwind, recharge, and connect with your inner spark.

What’s Included:

• Tarot Readings

• Tapping

• Massage

• Breathwork

• Cold Plunges

• Yoga Nidra

Come explore these practices and so much more, connect with community, and leave feeling renewed.

Surrender into the transformative power of sound.

Allow yourself to soften as waves of vibration carry you inward. Crystal bowls, chimes, and grounding tones weave together to calm the nervous system, quiet the mind, and restore balance within.

The resonance of sound creates spaciousness in body and spirit, supporting emotional release and deep energetic alignment. As the frequencies wash over you, layers of tension melt away and a sense of peace gently takes root.

This restorative journey invites you back into harmony with your inner rhythm leaving you lighter, clearer, and deeply renewed.

Discover a gentle yet powerful healing modality that helps your body realign and restore its natural balance. The Zone Technique works with six key systems of the body—glandular, eliminative, nervous, digestive, muscular, and circulatory—bringing harmony where it’s needed most.

Through light touch and connection to Source Energy, Annemarie helps clear disturbances in the primary Zone so your whole body can shift into ease, flow, and vitality. Most people leave feeling lighter, more spacious, and deeply at peace in body, mind, and spirit.

Investment: $47 for the workshop

This intentional breathwork experience is designed to help teens navigate the pressures of school, social life, and constant stimulation by offering a space to pause, breathe, and come back to themselves. Through guided, accessible breathing techniques, your teen will learn how to calm their nervous system, release built-up stress, and build inner resilience they can carry into the school year.

Breathwork is a powerful tool for emotional regulation, mental clarity, and cultivating self-trust—especially during the teen years when so much is shifting internally and externally. This class gives them an opportunity to reset their energy, gain tools for self-awareness, and feel more grounded and confident in their body and mind.

Perfect for both first-timers and returning students, this session meets them where they are and supports them in walking forward with clarity, calm, and empowerment.

Astro Yoga is a soul-nourishing experience that blends intuitive movement, guided journaling, and cosmic insight to align your body, mind, and spirit with the energy of the current astrological season. Each class offers a grounding yoga flow, reflective prompts, and intentional space to explore how the stars are showing up in your life.

This August, we move into Virgo season—an invitation to refine, realign, and return to ritual. Join Erica as she guides you through a practice designed to help you root into clarity, reconnect with your intentions, and embrace the magic of mindful structure. Expect a class that leaves you feeling clear, centered, and cosmically connected.

This class is a safe, supportive place for you—a space to slow down, tune in, and honor the incredible changes happening in your body. Through gentle, supportive movement, you’ll build strength in the areas that matter most during pregnancy—your hips, spine, and pelvic floor—while easing tension and relieving common discomforts like back pain or fatigue.

You’ll also learn simple breathwork to help calm your nervous system, reduce stress, and support you through the journey of labor and birth. Most of all, this is time just for you—to connect with your baby, nurture your body, and feel held in a community of other mamas walking a similar path.

Come exactly as you are. All trimesters and experience levels are welcome.

In this 90 minute class, join Danielle as we explore the power of creativity and releasing fear from sharing our voices. Experience will include a group discussion, journaling, creativity-inspired yoga flow, song circle (don't worry if you cannot sing!) and breathwork journey.

Investment is $25

Kompose offers a soul-awakening journey that blends the transformative power of yoga, breathwork, meditation, and journaling. Reconnect with your inner radiance, shed old limitations, and embrace your fullest potential.

This is your sign, the moment you've been waiting for. Step into a sacred space where you can finally release the weight of outdated patterns, lingering doubts, and fears that no longer serve you. This retreat could be the spark that ignites the next chapter of your transformation!

In this sacred journey, you'll rediscover the true essence of who you are. Not the version shaped by external pressures or past stories, but the version that aligns with your highest calling. With every mindful breath and each intentional movement, you'll awaken to your own light — the deep well of wisdom that’s been patiently waiting to rise.

You may not see the entire path ahead just yet, but trust that this is the beginning of something monumental. When you allow yourself to slow down, to listen with your heart, to breathe deeply, and to release all that no longer serves you, you create space for the extraordinary. This is your invitation to step boldly into the next phase of your life — a life where you stand fully empowered, unapologetically authentic, and moving forward with unwavering clarity and purpose.

This isn’t just a practice — it’s a profound rebirth. This is where the next season of YOU begins. And when you honor this moment, you’ll look back and recognize it as the pivotal turning point that set everything into motion.

A one-hour soothing Sound Bath + Yin Class combo.

Melt into stillness with a soul-soothing fusion of yin yoga and immersive sound healing.

Allow your body to surrender into long-held, supportive postures that gently release tension and invite spaciousness. As you sink deeper into each shape, be enveloped by the resonant tones of crystal bowls, chimes, and ambient soundscapes designed to calm your nervous system and guide you inward.

This deeply restorative journey quiets the mental chatter, softens physical resistance, and opens a gateway to profound inner calm, clarity, and renewal. Leave feeling grounded, rebalanced, and more deeply connected to yourself.

THIS IS A PAID EVENT $30

New Moon Flow is a soulful practice inspired by the quiet, potent energy of the new moon—a time for intention-setting, deep reflection, and fresh beginnings. This class combines gentle, grounding movement with conscious breathwork to help you tune inward and align with the subtle wisdom of this lunar phase.

Spiritually, the new moon marks a blank canvas—an invitation to plant seeds of intention and cultivate the dreams you wish to grow. Through intentional movement and moments of stillness, you’ll be guided to listen deeply, reconnect with your inner truth, and open to the possibilities of renewal and transformation.

Join us tor a 30-minute in-person into session to discover how to bring our June 2026 Guatemala Retreat into your reality.

Hosted at the serene Lake Atitlán, this immersive experience combines:

Daily yoga and meditation practices to center and rejuvenate you.

Exploration of Guatemala's rich cultural heritage and breathtaking landscapes.

Powerful ceremonies and rituals to connect with your inner self.

Opportunities for deep healing, self-discovery, and community connection.

Whether you're seeking adventure, relaxation, or profound personal growth, this retreat offers a unique opportunity to step away from the everyday and into a journey of a lifetime.

In this info session, you'll learn about:

The retreat itinerary, including daily activities, excursions, and special events.

The beautiful accommodations and amenities.

The experienced facilitators who will guide you on this transformative journey.

Pricing, payment options, and how to register.

And more!

Don't miss this chance to ask questions and get a glimpse into how this retreat can help you cultivate lasting change and unlock your highest potential. Your transformative journey awaits!

CLASS OFFERING

Full Moon Flow is a soulful practice inspired by the transformative energy of the full moon—a time of heightened intuition, reflection, and release. This class weaves flowing sequences with mindful breathwork, creating space to connect with the moon’s energy and align with your inner self.

On a spiritual journey, the full moon symbolizes illumination, completion, and the opportunity to let go of what no longer serves you. Through intentional movement and moments of stillness, you’ll be guided to release old patterns, make space for renewal, and embrace your power to create positive change.

Whether you are completely new to yoga or you need to brush up on your understanding of asana (poses), this workshop is designed to help you become more competent and confident in your practice. Based on the revolutionary functional yoga principals, that recognizes that every body is unique, Katarina will teach you:

• How to accommodate the poses to your body while honoring your unique body (no cookie cutter shapes)

• Basic Asanas: Warrior 1, Warrior 2, Half Moon Pose, Tree Pose, Triangle, Pigeon, Cobra, Bridge, Camel and of course the Downward Facing Dog

• How to cultivate listening to your own body intelligence, empowering you to a safe and sustainable yoga practice for many years to come!

This is an opportunity to gain deeper understanding of your own body and how these poses are meant to feel rather than how they look.

Investment: $40

Discover the ancient art of Marma Therapy, a powerful energy-healing practice rooted in Ayurveda’s 5000-year-old tradition. Marma points are 107 vital energy centers in the body, serving as the seat of consciousness and reservoirs of prana (life force energy).

In a healthy body, prana flows freely through the nadis (energy channels) and marma points. However, when this flow is disrupted or stagnant, it can lead to imbalances and health issues. Each marma point is deeply connected to specific vayus (pranic functions), doshas (body constitutions), dhatus (tissues), and srotas (physical channels).

What You Will Learn:

• The significance of key marma points in the body

• Practical techniques to release blockages and restore balance

• How to integrate Marma Therapy for overall health and well-being

Workshop Details:

• Date: April 19, 2025

• Time: 3:00 PM – 5:00 PM

• Investment: $40

Meet Your Instructor: Bhawna Mittal

Bhawna Mittal is a dedicated Vaidya (Ayurvedic physician) and a true vessel of Vedic wisdom. She holds a degree in Ayurvedic medicine from India and has been practicing Marma Therapy, Panchakarma, Yoga, and Ayurvedic herbal healing for over 20 years across multiple countries. Her mission is to empower individuals with Ayurvedic knowledge to restore health and harmony naturally.

Explore the profound benefits of Ayurvedic energy healing.

Myofascial Release + Yin Yoga with Katarina Svabcikova

Slow down and tune-in, melting away tension and bringing balance to your body.

 This 2-hour workshop will blend functional yin yoga and myofascial release techniques. You will be guided through a series of poses and techniques to effectively mobilize and hydrate soft tissues, ease tension and bring fresh blood flow to tired, stiff muscles.

 This will be a slow-paced therapeutic class during which we will use various props and myofascial tools to explore our body and the commonly tight areas such as the hips, low back, neck and shoulders.

Workshop is suitable for yoga teachers as well as students interested in learning about Myofascial Techniques and Yin Yoga. 2 Yoga Alliance CEU available.

Investment: $40

Intuitive Yin Yoga with Complimentary Essential Oils and Self-Acupressure*

You are invited to this nourishing and restorative workshop in which we will be deeply tending to ourselves, restoring and recalibrating all of our internal system.

In this workshop, Katarina will guide you through various yin poses that will be masterfully paired with acupressure points, finding them in your own body. Additionally, we will use essential oils on these acupressure points, anointing ourselves as we will be connecting to our body, mind and heart resetting our internal systems and restoring the vital pranic energy.

We will be using acupressure points in the most intimate way, being present to our own body so that we can release the unwanted anxiousness, tension and emotions, once again restoring balance and coherence in our system. This is your opportunity for self-care. Softening. Surrendering.

* This workshop includes a short dharma talk, including a brief introduction to the efficacy of essential oils as well as the wisdom of Traditional Chinese Medicine.

* FREE complimentary essential oil samples are included, as well as a handout with the description of all 3 essential oils and acupressure points

Investment: $45

Step into a playful exploration of strength, alignment, and curiosity in this empowering workshop. Together, we'll dive into the art of getting upside down, focusing on foundational techniques to safely and confidently approach inversions. Through mindful movement and breath, you'll build the strength and awareness needed to balance with ease while exploring the edges of your perceived limits.

This session is not about perfect poses but about cultivating curiosity and finding joy in the process of transformation. Whether you're brand new to inversions or refining your practice, this workshop will inspire a deeper connection to your body and a renewed trust in its innate potential.

This workshop is $30

Join Lindsey for this deep-dive workshop designed to help you explore the transformative

benefits of power yoga beyond the basics. Intended as a moving meditation, it guides you to focus the mind and overcome self-imposed limitations through the flow of vinyasa. As you move through the practice, you’ll open the body into deeper poses, build strength for more advanced holds, and cultivate mindfulness. With extra time for warming up, flowing, and cooling down, this workshop provides a comprehensive experience that nourishes both body and mind, leaving you feeling stronger, more centered, and more connected.

 Class introduction, discussion, and Q&A, Define Power Yoga and set an intention for your asana and meditation practice.

 90-Minute Power Yoga Class

• Warm-up: Activate key muscles and joints with a thorough warm-up that reduces the risk of injury and prepares your mind and body to go deeper into each pose.

• Flow: Enjoy an extended sequence that builds strength and endurance, leading to a peak pose. The extra time allows you to enter a more focused and mindful state, helping you experience flow state. Throughout the class, you'll be offered pose variations and modifications to meet your body where it’s at, adapting to your specific needs and goals.

• Cool Down: Ease into deeper stretches with additional time for restorative poses that promote flexibility, muscle relaxation, and recovery.

• Savasana: End with a full 10-minute savasana, the most important pose of the practice. Enjoy an extended savasana where the body can relax completely, allowing the nervous system to relax and integrate the physical effects of the asana practice. Savasana encourages a state of stillness and surrender, giving the body time to heal and reset. We will use this as a bridge to further calm the mind and prepare for meditation.



15-Minute Meditation and/or Journaling: Close out class with a meditation practice aimed towards focusing the mind.

THIS IS A PAID EVENT: $15 Members; $30 Non-members

Take a break from the holiday hustle and join Danielle for a calming and rejuvenating Holiday Stress Relief Flow. This December, give yourself the gift of self-care with a class designed to melt away stress, ease tension, and help you find balance amidst the season’s busyness.

Through gentle, flowing sequences, breathwork, and grounding poses, you’ll create space to reconnect with yourself and let go of what’s weighing you down. With a focus on relaxation and presence, this practice will leave you feeling lighter, centered, and ready to embrace the holidays with a sense of calm and joy.

THIS IS A PAID EVENT $25

Join us for Giving Tuesday Flow, a heart-centered class designed to bring our community together in the spirit of generosity and connection. Led by Lindsey, this special donation-based flow is an opportunity to move with intention while supporting families in need.

Through a soulful and accessible practice, you’ll flow through sequences that ground you in gratitude and remind you of the power of giving back. All proceeds from this class will go to the Ronald McDonald House, directly supporting families facing challenging times.

This class is open to all, with a suggested donation of $10, though any amount is appreciated. At KOMpose, we believe in the power of yoga to unite and uplift—not just on the mat, but in the world around us. Together, we can make a meaningful difference.