AM Gentle Yoga & Guided Relaxation


Mondays at 9 AM

60 minute Class


$60 for a 4-Class Pass

Instructor: Gretchen Mallios, LCSW, RYT

Fall Movement & Meditation Series


Wednesdays 5:30-7 PM

90 minute Integral Yoga Class

6 Class Series - $108 

Instructor: Sita Michelle Baker, C-IAYT

Back to Health Saturday Series


Saturdays 11:30-12:45

September 21 - October 26

6 Class Series - $108

Instructor:  Sita Michelle Baker, C-IAYT



Fall Movement & Meditation

Explore The Twelve Laws of Transformation

This Fall series will explore the Twelve Laws of Transformation. The laws of transformation are guiding principles by which we can live and grow. Seeking the truth, being willing to step out of your comfort zone, and shifting your vision are a few of the principles that can change our perspective and light our way towards healing, wholeness, and health. 

Each class will be guided by one of twelve principles and include gentle movement to ease body tensions, breath practices to calm and focus the mind and prepare one for the practice of meditation. No yoga or meditation experience is necessary. Chairs are available.

LEVEL:  Designed for all levels, beginner to experienced

ACTIVITIES: Movement, breathing, and meditation

OBJECTIVE:  Free energy and tension in the body to invite a deeper connection to insight, clarity and creativity in your meditatio practice.



5:30 - 7 PM

Instructor: Sita Michelle Colucci, C-IAYT

Cost: $108 for a 6-class series.

Minimum of 5 students needed for class to run.  Reserve your space.




Typical work and life commitments tend to drive us to work harder, longer and with less attention to our physical and mental needs.  This Monday morning class is a gentle and supportive way to begin your week, reminding you to fit in a little time for yourself in the midst of the weekly grind.

Classes includes a gentle mindful warm of the body followed by conscious breathing and then a longer guided relaxation to release the MindBody's unconscious tensions.  

Suitable for any level of practitioner.



9-10 AM

Instructor: Gretchen Mallios, LCSW, RYT

Cost: $20 per class

Class Passes available for purchase.

Advanced registration is appreciated, but not required.


Back to Health

Take Charge of Your Health With Yoga

In the United States, back pain is one of the top reasons students come to Yoga. Low back pain is particularly pervasive in our culture and can happen for  structural, mental, and/or emotional reasons.  Because there are a variety of causes of back pain, some Yoga poses are not appropriate or therapeutic for certain kinds of back pain.  In these instances, Yoga could even aggravate the problem.

This 2-Part Yoga Series gives you an opportunity to experience the research-based Back to Health program, designed specifically for those experiencing chronic low back pain. The program will help build a stronger back, improve posture, and minimize or alleviate pain. Learn to move with greater freedom and ease.


This class addresses generalized low back pain or discomfort. If you have a diagnosed conditions or specific injury, please contact the Instructor to determine whether this group class will be appropriate for you.**


Saturdays from 11:30-12:45

September 21 - October 26

Instructor, Sita Colucci, C-IAYT

Price: $108 - 6 classes

Class size is limited to allow for individual attention. 

**This class requires registration.  Drop-ins allowed only at the discretion of the  instructor.

A Practical Guide to Creating The Life You Want

Half Day Retreat to Set Your Intention & Purpose

Have you ever had that moment when everything fell into place in a way you never could have facilitated yourself? Maybe…it was a little like magic?  Your mind is a powerful ally. Once focused, your mind becomes a creative force to more possibility than you can imagine.  During this half-day retreat, we’ll take time to exercise the skills you need to bring about change in an effective and meaningful way.  Together, we'll explore:

  • Common mistakes people make when trying to create change
  • New ways to think about resolutions and succeed
  • The 9 principles of change
  • Centering Yoga and Meditation Practices to Identify and Connect with your Purpose
  • Tools for identifying your highest priorities and drafting a plan to pursue them

You’ll Clarify What You REALLY Want and Harness the Power of Your Intention.

The importance of taking time to reflect, GET CLEAR, and strategize cannot be overstated. Walk away from this workshop retreat with an empowered course of action. This will be a deep dive into how to have what’s in your heart and overcome the obstacles that keep you from it.

Facilitated by Sita Michelle Colucci, C-IAYT & Gretchen Mallios, LCSW, RYT



Additional Information

In today’s world, many people are feeling rushed, overwhelmed and stressed out. Simultaneously, they are constantly hearing about all the things they ‘should’ do to take care of themselves, including meditation and yoga.  However, many people do not know where to begin with these practices or how to do them safely and meaningfully. This workshop is designed to introduce the tools that each of us inherently possess to RECOVER, HEAL AND THRIVE.

Classes incorporate teaching, reflection, and guided mind-body practices.  Every aspect of the course is intended to provide participants with the information and direct experience needed in order to learn how to lower stress and bring about greater ease and well-being in every day life.

This class provides information deemed valuable prior to beginning EMDR therapy, including basic preparation steps of Calm Place, state change, and emotional reguation tools.

Presented by Gretchen Mallios, LCSW, RYT


Introduction to the MindBody Connection

Awareness of Body

Awareness of Breath

Awareness of Mind

Awareness of Emotions

Understanding Your Nervous System


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