Yoga Flow (Vinyasa): "Vinyasa" is a term that covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement” or “flow.” In other words, the teacher will instruct you to move from one pose to the next flowing with your breath. This technique is sometimes also called Vinyasa Flow, or just Flow because of the smooth way that the poses run together and become like a dance. A Cat-Cow Stretch is an example of a very simple Vinyasa, because the spine is arched on an inhale and rounded on an exhale. A Sun Salutation sequence is an example of a more complex Vinyasa. Each movement in the series is done in concert with your breath, on an inhalation or an exhalation. We offer heated and room temperature Flow Classes, which are listed on the schedule. Some people who may not prefer the heated room, but enjoy the more vigorous flow in the heated classes opt to practice from home via Zoom. For our heated classes, the room is heated to about 90 degrees with mild humidity.

For our heated classes, the room is heated to around 90 degrees with mild humidity. Some benefits of heated yoga include improved flexibility, stress relief, focus on breath and increased calorie burn. Don’t want the heat, but like the faster pace? Zoom option is also available! Vinyasa yoga is a style of yoga flowing from pose to pose following your breath. A moving meditation, meditating on your breath! Improve your strength, balance, flexibility and focus with this beautiful flowing practice. A fun sequence of standing, seated and inverted postures will leave you feeling strong and enlivened yet calm and focused. This alignment-based flow class is suitable for all levels. As always, you will be guided by an experienced yoga instructor, but the practice is yours! Modifications and variations on the poses will be offered. You may take the practice up or down a notch, based on what your body is requesting at that moment. Come get into the flow, focus on your breath, let go of what no longer serves you and leave it on the mat! Class ends with a final relaxation (savasana). This is where the magic really happens! Your body gets to digest all the physical and mental benefits of the practice leaving you refreshed, relaxed and renewed!

Baptiste Hot Power Yoga: Baptiste Vinyasa is a challenging and flowing form of yoga that heals, detoxifies and electrifies the body and mind at their deepest levels. Based on Baron Baptiste's Journey Into Power Vinyasa. This is a faster paced flow, and you are welcome to modify and take breaks as often as your body requests. Remember, you are stronger than you think! Find your edge and play! This class is recommended for athletes and anyone who is looking for a physical challenge and a playful flow. Some people who may not prefer the heated room, but enjoy the more vigorous flow in the heated classes opt to practice from home via Zoom. For our heated classes, the room is heated to about 90 degrees with mild humidity.

Flexibility/Mobility Yoga

Flexibility/Mobility Yoga ("Gravity Yoga"): Similar to our Slow Flow/Yin class, our Flexibility/Mobility ("Gravity") Yoga is a mat-based, targeted mobility training method that helps students with stiff backs, locked up hips and tight hamstrings. During class, you'll learn how to utilize the science of passive stretching, using gravity and longer holds in postures to effectively change your body, improve your posture and increase range of motion. This practice targets tight connective tissue (fascia) to create more softness, fluidity and improve flexibility and mobility. We will start with a warm up, settle into some longer stretches and end with a lovely final relaxation. Your body will thank you! We utilize lots of support using yoga blocks, straps, blankets and bolsters. This practice is about letting go and allowing, rather than forcing. It is a great “supplement” to all the other activities you like to do! By freeing up the tighter spots in the body, our energy can flow more freely. We can feel more balanced and aligned so we can be more comfortable and efficient in other activities. We speed up by first slowing down!

Yoga Tone and Sculpt is a blend of Yoga, Pilates and Sculpting. It offers exercise progressions to challenge all levels of fitness, from beginner to advanced. Yoga Tone and Sculpt will help you build strength & gain flexibility - moves fit perfectly together to form a class that’s fun and challenging (to your degree). It’s about energy, power, and rhythm - think sculpted abdominals, increased overall core strength, greater stability, balance and flexibility. Class is done barefoot on a yoga mat. Light weights are optional and provided. Please dress comfortably. If you have a mat, bring it and a small towel and water. Class is also offered via Zoom. Light hand weights are optional. Get creative if you don’t have any! Water bottles, soup cans, etc… make great substitutes, or just forgo the weights!

Based on the yogic tradition of cultivating inner peace, this class is designed to revitalize your body, breathe, relax your mind, increase energy, and reduce stress. This class is for everyone from beginners or experienced students who would like a slower paced, less strenuous class. Come, relax, be kind to your body, and enjoy. Wear comfortable clothes you can move easily in and bring a yoga mat, if you have one (we do have some you may borrow). Yoga blocks, blankets, straps, bolsters, etc... are provided at the studio. If you are practicing from your own space via Zoom, use whatever you have nearby - blankets, towels, belts or scarves work well if you don't have yoga props at home.

Yin Yoga utilizes longer holds to allow the body to surrender and release. Practicing self-compassion and allowing your body to relax and renew is essential. This yoga class is designed to revitalize your body, relax your mind, increase energy, and reduce stress. Yin yoga allows for softening of our connective tissues (fascia) and calming of the nervous system by activating the parasympathetic nervous system and increasing vagal tone. This is a great class or beginners, people with back, joint, or heart problems, or experienced students who would like a slower paced, less strenuous class to complement your more strenuous practice or workouts. Wear comfortable clothes you can move easily in and bring a yoga mat, if you have one (we do have some you may borrow). Yoga blocks, blankets, straps, bolsters, etc... are provided at the studio. If you are practicing from your own space via Zoom, use whatever you have nearby - blankets, towels, belts or scarves work well if you don't have yoga props at home.

This slow flow vinyasa yoga class will connect body and mind through intentional and flowing movements guided by the breath. This is not a gentle practice, but an opportunity to SLOW DOWN and "drop in" deeper into your yoga flow in an effort to be more aware and present within a slower paced practice. We will explore longer holds in challenging postures, expansion of body and breath connection, and conscious rest. Moving slowly within practice slows down the mind and strengthens the muscles of the body. We will incorporate restorative poses at the start and end of practice, utilizing yoga props such as bolsters, blankets, blocks and yoga straps. Class ends with Yoga Nidra (a form of guided meditation) to help the body and mind relax and reset – like shutting down unused apps or tabs on your phone or computer, resetting/rebooting, then opening just the apps you want and need. This 75-minute class offers a non-judgmental space to explore the importance of both the entry and exit of postures, transitions within a flow, and most of all the best version of postures that connect body, mind, and YOU. This is an accessible all levels vinyasa style class that dedicates time to challenging the body and relaxing the mind. This class conducted at room temp, it is not a heated class. This is a great class for beginners or intermediate yogis and for advanced practitioners and athletes who want a deeper stretch, to rest and restore and prevent injuries.

Relieve back pain, reduce stress, and improve your grip and core strength with the Yoga Trapeze, the #1 inversion device in the world. Interested? Classes by appointment only. Contact Lisa to schedule your session: lisa@zenandnowct.com

Stand Up Paddleboard (SUP) Yoga is a fun way to get on the water and move your body! SUP Yoga sessions are offered in the summer and led by Lisa Bragaw. Classes are held in Smith Cove at Three Belles Marina on Oswegatchie Hills Rd, Niantic. Lisa is a certified SUP Yoga Instructor and tailors classes to accommodate all levels of students from beginner to experienced. You can use your own paddleboard if you have one, or rent one from the Marina. Looking for a fun way to get together with friends or celebrate a special event (bachelorette or birthday party)? SUP Yoga, SUP Fitness or a Guided Paddleboard general paddle is a great way to get a group of friends together, get out in nature and have some fun! Contact Lisa for more info and to schedule at: lisa@zenandnowct.com

Do you want to feel great? Stronger? More Mobile? Balanced? Energized? Not sure where to start and want more personal attention than a group class? Have you ever wanted to know what it would be like to work with a personal trainer? Now you can! Our trainers are super supportive and knowledgeable and want to help you succeed in your wellness and fitness goals! This is for you! No competition! No judgment! Progress over perfection! Private or small group yoga and personal training sessions available by appointment. Getting started can be the hardest thing! We are here to help keep you motivated and committed to your own self-care! Email Lisa for an appointment.

YOGA

We offer a large assortment of Yoga classes from Gentle and Yin to Toning & Sculpting to Flow to Hot Power! Something for everyone and depending on what your body is craving day to day! Most of our yoga classes are available in-person or on Zoom.

Yoga Flow/Vinyasa

Yoga Flow (Vinyasa): "Vinyasa" is a term that covers a broad range of yoga classes. The word Vinyasa means “breath-synchronized movement” or “flow.” In other words, the teacher will instruct you to move from one pose to the next flowing with your breath.

This technique is sometimes also called Vinyasa Flow, or just Flow because of the smooth way that the poses run together and become like a dance. A Cat-Cow Stretch is an example of a very simple Vinyasa, because the spine is arched on an inhale and rounded on an exhale.

A Sun Salutation sequence is an example of a more complex Vinyasa. Each movement in the series is done in concert with your breath, on an inhalation or an exhalation.

We offer heated and room temperature Flow Classes, which are listed on the schedule. Some people who may not prefer the heated room, but enjoy the more vigorous flow in the heated classes opt to practice from home via Zoom. For our heated classes, the room is heated to about 90 degrees with mild humidity.

Heated Yoga

For our heated classes, the room is heated to around 90 degrees with mild humidity. Some benefits of heated yoga include improved flexibility, stress relief, focus on breath and increased calorie burn.

Don’t want the heat, but like the faster pace? Zoom option is also available!

Vinyasa yoga is a style of yoga flowing from pose to pose following your breath. A moving meditation, meditating on your breath! Improve your strength, balance, flexibility and focus with this beautiful flowing practice.

A fun sequence of standing, seated and inverted postures will leave you feeling strong and enlivened yet calm and focused. This alignment-based flow class is suitable for all levels. As always, you will be guided by an experienced yoga instructor, but the practice is yours!

Modifications and variations on the poses will be offered. You may take the practice up or down a notch, based on what your body is requesting at that moment. Come get into the flow, focus on your breath, let go of what no longer serves you and leave it on the mat!

Class ends with a final relaxation (savasana). This is where the magic really happens! Your body gets to digest all the physical and mental benefits of the practice leaving you refreshed, relaxed and renewed!

Power Yoga

Baptiste Hot Power Yoga: Baptiste Vinyasa is a challenging and flowing form of yoga that heals, detoxifies and electrifies the body and mind at their deepest levels. Based on Baron Baptiste's Journey Into Power Vinyasa.

This is a faster paced flow, and you are welcome to modify and take breaks as often as your body requests. Remember, you are stronger than you think! Find your edge and play!

This class is recommended for athletes and anyone who is looking for a physical challenge and a playful flow.

Some people who may not prefer the heated room, but enjoy the more vigorous flow in the heated classes opt to practice from home via Zoom. For our heated classes, the room is heated to about 90 degrees with mild humidity.

Flexibility/Mobility Yoga

Flexibility/Mobility Yoga ("Gravity Yoga"): Similar to our Slow Flow/Yin class, our Flexibility/Mobility ("Gravity") Yoga is a mat-based, targeted mobility training method that helps students with stiff backs, locked up hips and tight hamstrings.

During class, you'll learn how to utilize the science of passive stretching, using gravity and longer holds in postures to effectively change your body, improve your posture and increase range of motion. This practice targets tight connective tissue (fascia) to create more softness, fluidity and improve flexibility and mobility.

We will start with a warm up, settle into some longer stretches and end with a lovely final relaxation. Your body will thank you!

We utilize lots of support using yoga blocks, straps, blankets and bolsters. This practice is about letting go and allowing, rather than forcing. It is a great “supplement” to all the other activities you like to do!

By freeing up the tighter spots in the body, our energy can flow more freely. We can feel more balanced and aligned so we can be more comfortable and efficient in other activities. We speed up by first slowing down!

Yoga Tone & Sculpt

Yoga Tone and Sculpt is a blend of Yoga, Pilates and Sculpting. It offers exercise progressions to challenge all levels of fitness, from beginner to advanced. Yoga Tone and Sculpt will help you build strength & gain flexibility - moves fit perfectly together to form a class that’s fun and challenging (to your degree).

It’s about energy, power, and rhythm - think sculpted abdominals, increased overall core strength, greater stability, balance and flexibility. Class is done barefoot on a yoga mat.

Light weights are optional and provided. Please dress comfortably. If you have a mat, bring it and a small towel and water.

Class is also offered via Zoom. Light hand weights are optional. Get creative if you don’t have any! Water bottles, soup cans, etc… make great substitutes, or just forgo the weights!

Gentle Yoga

Based on the yogic tradition of cultivating inner peace, this class is designed to revitalize your body, breathe, relax your mind, increase energy, and reduce stress.

This class is for everyone from beginners or experienced students who would like a slower paced, less strenuous class.

Come, relax, be kind to your body, and enjoy.

Wear comfortable clothes you can move easily in and bring a yoga mat, if you have one (we do have some you may borrow). Yoga blocks, blankets, straps, bolsters, etc... are provided at the studio.

If you are practicing from your own space via Zoom, use whatever you have nearby - blankets, towels, belts or scarves work well if you don't have yoga props at home.

Yin Yoga

Yin Yoga utilizes longer holds to allow the body to surrender and release. Practicing self-compassion and allowing your body to relax and renew is essential.

This yoga class is designed to revitalize your body, relax your mind, increase energy, and reduce stress. Yin yoga allows for softening of our connective tissues (fascia) and calming of the nervous system by activating the parasympathetic nervous system and increasing vagal tone.

This is a great class or beginners, people with back, joint, or heart problems, or experienced students who would like a slower paced, less strenuous class to complement your more strenuous practice or workouts.

Wear comfortable clothes you can move easily in and bring a yoga mat, if you have one (we do have some you may borrow). Yoga blocks, blankets, straps, bolsters, etc... are provided at the studio.

If you are practicing from your own space via Zoom, use whatever you have nearby - blankets, towels, belts or scarves work well if you don't have yoga props at home.

Slow Flow Yoga Nidra

This slow flow vinyasa yoga class will connect body and mind through intentional and flowing movements guided by the breath. This is not a gentle practice, but an opportunity to SLOW DOWN and "drop in" deeper into your yoga flow in an effort to be more aware and present within a slower paced practice.

We will explore longer holds in challenging postures, expansion of body and breath connection, and conscious rest. Moving slowly within practice slows down the mind and strengthens the muscles of the body. We will incorporate restorative poses at the start and end of practice, utilizing yoga props such as bolsters, blankets, blocks and yoga straps.

Class ends with Yoga Nidra (a form of guided meditation) to help the body and mind relax and reset – like shutting down unused apps or tabs on your phone or computer, resetting/rebooting, then opening just the apps you want and need.

This 75-minute class offers a non-judgmental space to explore the importance of both the entry and exit of postures, transitions within a flow, and most of all the best version of postures that connect body, mind, and YOU. This is an accessible all levels vinyasa style class that dedicates time to challenging the body and relaxing the mind. This class conducted at room temp, it is not a heated class.

This is a great class for beginners or intermediate yogis and for advanced practitioners and athletes who want a deeper stretch, to rest and restore and prevent injuries.

SUP Yoga

Stand Up Paddleboard (SUP) Yoga is a fun way to get on the water and move your body!

SUP Yoga sessions are offered in the summer and led by Lisa Bragaw. Classes are held in Smith Cove at Three Belles Marina on Oswegatchie Hills Rd, Niantic. Lisa is a certified SUP Yoga Instructor and tailors classes to accommodate all levels of students from beginner to experienced.

You can use your own paddleboard if you have one, or rent one from the Marina.

Looking for a fun way to get together with friends or celebrate a special event (bachelorette or birthday party)? SUP Yoga, SUP Fitness or a Guided Paddleboard general paddle is a great way to get a group of friends together, get out in nature and have some fun!

Contact Lisa for more info and to schedule at: lisa@zenandnowct.com

Private Training

Do you want to feel great? Stronger? More Mobile? Balanced? Energized? Not sure where to start and want more personal attention than a group class? Have you ever wanted to know what it would be like to work with a personal trainer? Now you can!

Our trainers are super supportive and knowledgeable and want to help you succeed in your wellness and fitness goals! This is for you! No competition! No judgment! Progress over perfection! Private or small group yoga and personal training sessions available by appointment.

Getting started can be the hardest thing! We are here to help keep you motivated and committed to your own self-care!

Email Lisa for an appointment.