In-Home Lessons

Email: MiaB@YogaFlowStates.com for Individual/Group Pricing

🧘‍♀️ Sanctuary: Trauma-Informed Yin & Restorative Practice

This class is a profound invitation to rest, restore, and reconnect with your inner world. Designed with deep respect for the nervous system, this practice is built upon trauma-informed and somatic principles, offering a safe space to gently explore stillness and sensation.

The Practice: Autonomy and Regulation

Following the wisdom of the Polyvagal Theory, we focus on direct ways to soothe and regulate your nervous system. You are the ultimate guide in this practice.

• Customized Depth: Every posture offers a wide spectrum of choices. You decide how easy or hard you want the class to be, listening intimately to your body's needs each day.

  • Fully Supported Restorative: Use props to achieve complete surrender and effortless rest.

  • Gentle Yin: Explore a family of poses designed to target deeper connective tissues (fascia) with mild, sustained sensation.

• Mindful Pacing: We move slowly and mindfully in and out of each shape, ensuring you have ample time to settle, adjust, and check in with your body before committing to any depth.

• Nervous System Reset: Focused breathing techniques and guided meditation are woven throughout the class to help anchor your attention, activate your body's natural calm response, and promote a sense of safety.

Props and Support

Your comfort and security are our priority. All necessary props—including soft pillows, cozy blankets, sturdy blocks, and belts—are provided by us to ensure optimal support and deep rest.

Join us to cultivate stillness, safety, and profound relaxation that carries off the mat and into your life.

👨‍👩‍👧‍👦 Family Flow & Focus: Yoga for Parents

This in-home session is designed specifically for parents who need dedicated time on the mat but also need to keep their little ones close. This is a chance to reset, strengthen, and move your body without needing a babysitter!

The Practice: Parent-Centered

We focus on a beginner to intermediate level practice tailored to address common parental needs—releasing tension in the shoulders and back, building core stability, and finding mental clarity.

• Your Time: The sequencing is crafted for you. We will work through flowing sequences, deep stretches, and mindful moments designed to restore energy and relieve stress.

• Skill Level: Whether you're new to yoga or looking for a moderate challenge, the session can be scaled up or down to meet your current physical needs and energy level.

• Props Included: We bring everything needed, including blocks, straps, and blankets, to ensure proper alignment and support.

The Environment: Kid-Friendly & Flexible

We embrace the reality of parenting! Your child is not just welcome—they are a natural part of the session.

• Age-Dependent Participation:

• Toddlers & Young Kids: They are welcome to play independently nearby, explore the space, or spontaneously join in with simple poses and stretches. We maintain a flexible, non-judgmental atmosphere.

• Older Kids: They can follow along with the beginner-friendly options of the adult sequence, learning alongside you.

• No Pressure: We follow the pace of the home. Need to pause for a feeding, a cuddle, or to grab a toy? No problem. The goal is connection, movement, and making yoga work for your real life.

This is more than a yoga class; it's an opportunity to prioritize your well-being in the comfort of your own home, setting a positive example of self-care for your children.

🤸‍♀️ Imaginative Yoga Adventures: In-Home Kids Yoga

Where Play Meets Peace

Bring the magic of yoga directly into your home! Our private children's yoga sessions are not miniature adult classes—they are imaginative journeys designed to introduce kids to movement, mindfulness, and breathing in a joyful, pressure-free way.

We believe in learning through play and tailor every session to the child's age, energy, and curiosity, ensuring they lead the pace.

What to Expect in an Adventure:

• Creative Movement: We transform poses into playful adventures—posing like animals, stretching like trees in the wind, and giving new, funny names to our movements.

• Mindfulness Through Fun: Depending on your child's age, we use engaging games, stories, music, and props (like books and toys) to help them naturally learn to slow down the breath and find stillness.

• Movement & Flow: Expect dancing, stretching, and mindful movement that helps children connect their bodies and minds.

• Tools for Life: Children learn practical, non-judgmental tools for self-calming, focus, and body awareness that they can use long after the mat is rolled up.

• All Inclusive: We bring all the necessary props, books, and materials right to you!

These sessions are perfect for active kids, those needing help with emotional regulation, or simply anyone looking for a fun, movement-based activity.

🤰 Nurture & Anchor: Trauma-Informed Prenatal Yoga

This private, in-home class is a sacred pause designed to support you physically, mentally, and emotionally throughout your unique pregnancy journey. Taught with trauma-informed and somatic principles, this is a space where safety, bodily autonomy, and connection with your baby are paramount.

The Practice

Our focus is on conscious movement, deep rest, and nervous system regulation to help prepare your body and mind for birth and parenthood.

• Autonomy is Key: Following the principles of Polyvagal Theory, we offer a range of modifications for every pose, ensuring you choose the intensity and position that feels safest and most supportive for your body, baby, and trimester. You are always in charge.

• Physical Support: We utilize gentle, effective postures to alleviate common pregnancy discomforts like lower back pain, sciatica, and hip tension, building the strength, flexibility, and endurance needed for labor and delivery.

• Mind-Body Connection: We move slowly, incorporating focused breathing techniques (pranayama) and guided meditation to reduce stress, improve sleep, and practice the coping skills that will be vital during labor.

• Abundant Props: Your comfort is our priority. We bring all the supportive props, including blankets, pillows, blocks, and belts, to ensure you are completely supported in every posture.

Nurture your body, anchor your mind, and deepen the profound connection with your growing baby.

🤱 Core & Calm: Trauma-Informed Post-Natal Yoga (Mommy & Baby)

This private, in-home session is dedicated to nurturing the mother, providing a non-judgmental space to heal, rebuild, and reconnect with your body after childbirth. Taught with trauma-informed and somatic principles, we focus on creating a foundation of safety, strength, and gentle awareness.

The Practice: Healing and Reclaiming Your Core

This class specifically targets the areas most impacted by pregnancy, birth, and newborn care.

• Gentle Recovery: We focus on rebuilding pelvic floor strength and finding core stability, using specialized, gentle movements to address common post-partum issues like diastasis recti, back pain, and tight shoulders/neck from feeding and carrying your baby.

• Nervous System Reset: We incorporate breathwork, mindfulness, and the principles of Polyvagal Theory to help reduce stress, combat fatigue, and gently shift your nervous system out of "survival mode."

• Autonomy: Your body's needs change daily. You are given full choice and autonomy over every pose. We move slowly and use props to provide deep, personalized support. Listen to your body, not my voice.

• All Props Provided: We bring all the supportive gear—blankets, bolsters, blocks, and straps—for a restorative and therapeutic experience.

Baby is Welcome!

This is a baby-centered, mommy-focused environment where interruptions are expected and celebrated!

• Play and Connection: Your pre-crawling baby (or non-mobile infant) is welcome to rest, observe, or even be gently integrated into select poses (like a weight during bridge pose!) to encourage bonding and playful interaction.

• Flexibility is Key: Need to pause to feed, change a diaper, or comfort a fussy baby? Absolutely no problem. This is a safe space to prioritize your baby's needs and your own self-care simultaneously.

• Prerequisite: Please ensure you have received clearance from your healthcare provider (typically around 6-8 weeks post-vaginal birth, or 8-12 weeks post-C-section) before beginning any postnatal exercise.