Classes
Step into my space of gentle healing, deep connection and feminine community.
April
Morning Stretch + De-Stress Yoga
Thursdays 10am
April 23 - May 28 (6 weeks)
4/23, 4/30, 5/7, 5/14, 5/21, 5/28
Start your Thursday with a gentle and balanced Yoga Practice.
Classes include:
Yoga poses with variations offered
Pranayama (breathing exercises)
Relaxation
Mindfulness + Meditation
Classes welcome inquiry and offer a safe space to explore the connection between the body, mind and breath.
This class is open to all levels and is beginner friendly.
This class is prenatal friendly
Grieving Reiki
with Mel Delizia
Friday 4/24 at 6:30pm
by donation - sliding scale $20-$40
Grief is often an experience that feels isolating and lonely, hard to look at and harder to share.
The goal of this space is to ease some of that together.
A community space focused on holding our grief, honoring it in our own ways, and sharing it with and feeling held, together.
The group will be led with a bit of group energy work, a writing activity, and some space to share and connect with each other. Attendees will be encouraged to ground into this relaxing space and share as much or as little about their grief experience as feels comfortable for them.
Sliding scale, donation based with a suggested donation of $20-$40
Grievers of any kind welcome to join us!
Prenatal Yoga with Karen Carola
4/23, 4/30, 5/7, 5/14, 5/21, 5/28
$125 for the full series or $25 per drop in
Join us for a transformative 6-week journey designed to nurture both your body and spirit as you prepare for birth and motherhood.
This comprehensive prenatal yoga series combines gentle movement, breathwork, meditation, and essential birth education in a supportive environment guided by an experienced midwife.
What You’ll Experience
Gentle Asana Practice: Modified yoga poses specifically designed for pregnancy that help build strength, flexibility, and stamina while honoring your changing body. Each practice is adaptable for all trimesters and fitness levels.
Breathing Techniques: Learn powerful breathwork methods that will serve you throughout pregnancy, during labor, and in early motherhood.
Meditation & Mindfulness: Cultivate inner stillness and develop tools to quiet mental chatter.
Birth Education: Receive information about labor and birth from a midwife’s perspective.
This series is founded on the belief that within every birthing person lies profound wisdom and strength.
By learning to quiet the mind and tune into your body’s natural rhythms, you’ll develop the confidence to trust your instincts and approach birth from a place of empowerment rather than fear.
Who This Series Is For
Expectant mothers at any stage of pregnancy
Those seeking a holistic approach to birth preparation
Anyone wanting to cultivate deeper body awareness and intuition
Partners welcome to join for support and shared learning
No previous yoga experience necessary. All bodies and birth plans welcomed.
Writing a Birth Plan:
Family Advocacy During Birth & Beyond
with Krista O'Dea
Wednesday 4/29 at 5:30pm
We will begin this workshop with a meditation to set your intentions and gain clarity on how you want your dream birth and postpartum to unfold.
This process helps you align with your desires and determine what is most important to you – your non-negotiables. We will write two birth plans.
One plan will be just for you: incorporating everything you wish for your ultimate birth and postpartum experience.
The second plan will be specifically for your support team: succinct and to the point focusing on your values instead of specific checklists so your team will know exactly how to best nurture and support you when needed.
In this class we will discuss ways to speak to staff, how to respectfully ask for what you want, and other tips to ensure your birth is family centered.
Did you know that dad’s and partners hold the charge at birth? All interventions can be approved or denied through Dad. While you travel into deep altered states to birth your baby, your partner is your best advocate for your non-negotiables. After all, who is ultimately responsible for this new baby once home? Dad’s are an integral part of the birthing process and should be supported in their role.
Bring a pen and journal or your laptop/tablet – however you enjoy transcribing your thoughts.
(Class is priced per couple)
Drop-In Classes
Strong Woman Abs & Total Body Building:
Foundational Strength & Hormonal Health in ALL Phases of a Woman’s Life
with Krista O'Dea
Tuesdays at 10:30am 3/31, 4/7, 4/14, 4/21
$75 for the full series
Learn how to safely strengthen your body throughout your womanhood journey. Whether you have no interest in becoming pregnant, are in the pre-conception stage, are currently pregnant or postpartum, was never pregnant, are postpartum 10+ years, or are entering your wise woman era, this class is for you!
This whole-body corrective exercise based, bootcamp-style program will focus on optimizing the muscles of the inner core (diaphragm, transverse abdominals, and pelvic floor) and mastering muscle activation in basic primal movement patterns such as squats, lunges, bending, twisting, pulling, and pushing.
These types of movements are executed every single day, whether picking up a child, getting out of bed, carrying groceries, opening a car door, mopping the floor, playing your favorite sport, or taking your favorite gym class. I will teach you how to optimally activate your deep inner core unit through conscious breathing techniques and targeted abdominal exercises.
This will strengthen the foundational muscles that provide posture, stability, and balance while building deep, holistic strength in your entire body.
Say goodbye to chronic conditions such as lower back pain, sacro-iliac joint dysfunction, urinary/bowel incontinence, pelvic pain, and sciatic pain! We will begin our class with breath and core activation.
After your core is properly activated and engaged, we will move on to abdominal strengthening and strength circuits utilizing hand weights, bands, and barre balls that will target your lower body and upper body. We will top off class with a cardio circuit EMOM to build endurance.
Be prepared to breathe, work, sweat, and leave feeling energized and strong!
Please bring a water bottle and wear comfortable workout clothing.
Barefoot/Grippy socks preferred. Non-mobile babies welcomed!
Please be advised this class is for mothers at least 10 weeks postpartum. Contact Krista at Krista@1strongmother.com to learn more about her Postpartum Reconnect & Restore class if you are less than 10 weeks postpartum.
Foundations of Strength: Pelvic Floor & Core Pilates
Empowering Women's Wellness Across Every Life Stage
With Dr. Emily Bessemer
Fridays at 8:15am
4/3, 4/10, 4/17, 4/24
No Class 4/10
A Five-Week Series, $25/drop in
Designed and led by Dr. Emily (a pelvic floor physical therapist), this specialized Pilates class provides a transformative approach to core and pelvic floor health. Whether you're navigating postpartum recovery, menopause, or simply seeking to build functional strength, this class offers a scientifically-informed, compassionate path to bodily resilience.
What Makes This Class Unique:
Expert-Led Instruction: Guided by a licensed pelvic floor physical therapist with deep understanding of women's body mechanics
Comprehensive Approach: Tailored movements that support pelvic floor health through various life stages
Safe, Functional Movements: Carefully designed exercises that promote strength, stability, and healing
Holistic Wellness: Beyond exercise, learn about pelvic floor function, core engagement, and body awareness
Who Will Benefit:
Women in postpartum recovery
Those experiencing pelvic floor dysfunction
Individuals managing incontinence
Women in perimenopause and menopause
Anyone seeking to build core strength safely
Class Highlights:
Individualized modifications for all fitness levels
Breath work and mindful movement
Supportive, judgment-free environment
Small group setting for personalized attention
Reclaim Your Strength. Restore Your Confidence.
Important Note for Pregnant Participants:
Pregnancy Wellness Guidance While we love supporting women's health, this specific class is not suitable for pregnant individuals. We warmly recommend seeking out specialized prenatal Pilates or yoga classes designed to safely support your unique wellness journey during pregnancy. These classes provide tailored movements that nurture both mom and baby.
No prior Pilates experience required. Medical clearance recommended for specific conditions.
Willingness Warrior Series: Spring Renewal
with Fran Attilio
Thursdays starting 3/19 at 8:30am
3/19, 4/2, 4/9, 4/16, 4/23, 4/30
No Class 3/26
Join us for a transformative yoga class inspired by the Willingness Warrior philosophy.
This class is designed to help you connect with your inner strength, embrace resilience, and cultivate balance in both body and mind.
Through a combination of mindful movement, breathwork, and reflection, you’ll explore what it means to stand in your truth and navigate life’s challenges with courage and grace. For any challenge you may be facing, this practice offers tools to ignite your inner spark and keep moving forward.
Open to all levels, this class encourages patience, self-compassion, and a willingness to grow. Step onto your mat and discover the power of being a true Willingness Warrior.
Weekly Themes:
Week 1: Courage
Week 2: Strength
Week 3: Resilience
Week 4: Self-Compassion
Week 5: Openness
Week 6: Love
Join us for a 6-week yoga series to connect with your inner willingness warrior.
Beginners welcome.
A Mindful Meditation Series on Letting Go
with Alyson Zilai
(April 11-May 23 8-9 am at the Embodied Studio)
No Class on April 25
This group will begin with a gentle soundbath and conclude with a 10-20 minute mindfulness meditation. The mindfulness meditation will include cues which support "letting go" through encouraging gentle awareness and focus.
Grow: A Year-Long Mindfulness Meditation Project
Awake. Gentle. Focused. Connected.
Begin the weekend in a way which is wakeful, relaxed and supported. This weekly group will meet for one hour on Saturday mornings in person from 8-9am at the Embodied Studio from October 18, 2025- October 3, 2026. The group will begin with a sound bath incorporating instruments and intentions curated for participants, followed by a group mindfulness meditation sit.
This group is free for participants with an opportunity to donate to a charity which will rotate on a monthly basis.
In order to effectively curate the classes to participants, registration is required. This project is separated into 6 different series. Please, kindly, register for each individual series separately.
Seeds of Intention Yoga Series
with Alana Bongiovi
Tuesdays starting 3/24 at 6:30pm
3/24, 3/31, 4/7, 4/14, 4/21, 428
$100 for full series, $25 / drop in
Move with the seasons in this 6-week yoga series designed to carry you from the lightness of air into the warmth of fire as late spring unfolds.
Each week we’ll weave breath and mindful movement to gently stoke your inner flame, supporting the seeds of intention you’ve been tending over the past few months.
Expect flowing sequences, heart and core-centered practices, grounding rest that help you feel clear, and courageous to support your blossoming energy.
Donation Based Breastfeeding Support Group
with Kim Guccione
Wednesdays at 12:30 - 2:00 pm
Research has shown that peer support is the most reliable predictor that a mother will successfully breastfeed her baby.
Join our support group to create a community of like-minded mamas and to enhance your breastfeeding journey.
Come to share your expertise or to listen to other mothers' experiences- let's co-create the village that you've been searching for!
Sliding Scale Suggested Donation: $10-20
Prenatal Labor Training & Visualization
with Krista O'Dea
A Four-Week Series Starting Wednesday 1/28 at 5:00pm
4/1, 4/8, 4/15, 4/22
$25/drop in
Prepare your mind and body for your upcoming labor and birth!
Class will begin with breath work to quiet the mind, bring attention inward, and relax and open the pelvic floor. Through breath, we will use our transverse abdominals and practice “open sphincter pushing” as an option to utilize when you feel the urge to push. These techniques will be used in various birthing positions so that you are confident no matter which option you choose. We will then move onto various pelvic openers to open the pelvic inlet, mid-pelvis, and pelvic outlet to assist you during labor.
Since labor is a primal physical event, we will mimic the ebb and flow of contractions by “working” for one minute while utilizing the breathing techniques to quite the mind. Once work is done, we will use our breath to return inward to “rest” in order to prepare for the next round of work. Lastly, we will focus on meditation and relaxation techniques to build mental endurance while incorporating visualizations to inspire a positive birth experience and communicate with your growing baby.
Meditation, visualization, positive thoughts and affirming words promote stress resiliency as well as stress reduction. But that’s not all! Imagery improves performance; if you go there in the mind, you can go there in the body!
Please bring a water bottle and wear comfortable workout clothing. Grippy socks are optional as barefoot is preferred.
Morning Stretch + De-Stress Yoga
Thursdays 10am
Feb 26 - Apr 16 (6 weeks)
No Class 4/9
Start your Thursday with a gentle and balanced Yoga Practice.
Classes include:
· Yoga poses with variations offered
· Pranayama (breathing exercises)
· Relaxation
· Mindfulness + Meditation
Classes welcome inquiry and offer a safe space to explore the connection between the body, mind and breath. This class is open to all levels and is beginner friendly.
Thursdays 10-11am
This class is prenatal friendly *
Springing Into Action: A 2-Week Movement Series
with Dr. Emily
4/19 at 9AM
Join Dr. Emily for two Sunday mornings as we welcome the awakening energy of spring through intentional movement and breath.
As nature begins its outward expansion after winter's inward pull, we'll explore practices that support this seasonal transition in our own bodies. These classes will blend gentle strengthening with fluid, dynamic movement to help shake off winter's stillness and cultivate the vitality that wants to emerge this time of year.
Each 60-minute session will include:
Grounding breathwork to attune to spring's rising energy
Creative sequencing that balances strength with softness
Practices to support the wood element organs (liver and gallbladder) that govern this season
Time to notice what wants to grow and what's ready to be released
Perfect for anyone feeling the pull to move more freely, build sustainable strength, or simply meet the season with curiosity rather than rushing ahead.
Space is limited to maintain an intimate, supportive environment. All levels welcome.
Gentle Flow: A Steady Practice
with Lauren Measure
Thursdays at 5pm
SOLD OUT
3/26, 4/2, 4/9, 4/16, 4/23
Gentle Flow is an accessible yoga practice focused on slow, intentional movement and breath. Classes move at a steady pace with simple transitions, options for support, and an emphasis on comfort and awareness rather than depth or intensity.
This class is appropriate for beginners, returning students, and anyone seeking a calm, grounded practice.
Springing Into Action: Prenatal Movement
with Dr. Emily
Buy 1, Get 1 Free
Karen Carola Subbing 4/12
4/12 + 4/19 at 10:30AM
Springing Into Action: Prenatal Movement Series
Join Dr. Emily for two Sunday mornings as we welcome the awakening energy of spring through pregnancy-supportive movement and breath.
As nature begins its outward expansion after winter's inward pull, we'll explore practices that honor both the season's vitality and your body's incredible work of growing life. These classes will blend gentle strengthening with fluid, spacious movement to help you feel grounded, capable, and connected to the transformative energy moving through you.
Each 60-minute session will include:
Grounding breathwork to support nervous system regulation and pelvic floor awareness
Pregnancy-adapted sequences that build strength while creating space
Practices to support the wood element organs (liver and gallbladder) that govern spring and aid detoxification
Intentional hip and pelvic opening to prepare your body for birth
Time to connect with your changing body and the life growing within
Perfect for any trimester: whether you're adjusting to early pregnancy fatigue, building strength in your second trimester, or preparing for birth in your third.
Space is limited to maintain an intimate, supportive environment. All prenatal bodies welcome.
Writing Group - Creative Connections
with Melissa Delizia
Monthly Membership and Support
Mondays 9:00-10:30 (in person at EmBodied or virtual)
Wednesdays 8:00-9:30 (virtual only)
Fridays 4:30-6:00 (in person at EmBodied or virtual)
Come to 1 or all three of the meet-ups - flexibility for the most support that works for your schedule and writing goals.
A regular writing group offering participants flexibility to attend sessions that fit their schedules while maintaining regular writing momentum.
The class membership based, and is designed to support writers at various stages of their projects, from initial drafts to final revisions, as well as to build community with other writers and be held accountable to writing goals.
Class times will be offered in a hybrid format, allowing participants to attend either in-person or virtually.
Each session would focus on accountability check-ins, structured writing time, and peer review activities.
Participants would benefit from:
Goal setting and progress tracking
Dedicated writing time with group energy
Encouraging feedback on work-in-progress
Technique sharing and writing exercises
Supportive community building.
Writing can feel isolating, but it's meant to be creative and creativity is best nurtured in community.
Sign Up for the full Membership for access to all meet-ups (even if you can only consistently make one) AND our supportive What’s App Chat container for outside supportto birth your dreams.
One off classes or “Drop-In” does not include outside class support and are priced at $25/class.
This writing group is hosted by Melissa Delizia, who is a writer, social worker, professional coach, and educator.
May
Late Spring Flow: Tending the Garden Within
with Dr. Emily Bessemer
Sunday 5/17 + 5/31 at 9am
Buy 1, Get 1 Free
$25 for series or $25/class
Join Dr. Emily for two Sunday mornings as we move through the fullness of late spring: a time when nature's initial burst has settled into sustained growth and blossoming.
Late May marks the transition from spring's wood element into early summer's fire energy. The days are lengthening, warmth is building, and what was planted in early spring is now visibly thriving. This is a time of tending, of nurturing what's growing while discerning what needs pruning. In our bodies, this manifests as a call to balance dynamic action with sustainable pacing, to honor both our vitality and our need for rest before summer's peak.
Each 60-minute vinyasa flow will include:
Sun salutations that honor the increasing daylight and rising yang energy
Heart-opening sequences to support the fire element beginning to emerge
Creative flows that build heat mindfully without burning out
Practices to support the liver, gallbladder, and heart—the bridge between spring and summer
Longer holds in hip openers to release what's ready to compost
Closing practices to integrate expansion with grounding and sound bowls
These classes invite you to move with intention—building strength and flexibility while staying attuned to your body's rhythms rather than pushing past them.
Space is limited. All levels welcome—modifications offered throughout.
Soundbath
with Kat Benny
Monday 5/4 at 6:30pm - $30
Sink into deep rest as gentle waves of sound guide you into a meditative state.
In this immersive Sound Bath experience, you’ll lie comfortably while soothing vibrations from crystal singing bowls, gongs, chimes, and other healing instruments are played around you.
Designed to support deep relaxation, this sound bath works on a subtle yet powerful level—calming the nervous system, easing stored tension, and quieting the mind. With no movement required, this practice is open to everyone.
Ideal for stress relief, emotional reset, and supporting better sleep, this sound bath offers an effortless way to slow down and reconnect.
No prior meditation experience is needed—simply arrive, get comfortable, and rest.
Strong Woman Abs & Upper Body Building:
Foundational Strength & Hormonal Health in ALL Phases of a Woman’s Life
with Krista O'Dea
Tuesdays at 10:30am - 5/5, 5/12, 5/19, 5/26
$75 for the full series
Learn how to safely strengthen your body throughout your womanhood journey. Whether you have no interest in becoming pregnant, are in the pre-conception stage, are currently pregnant or postpartum, was never pregnant, are postpartum 10+ years, or are entering your wise woman era, this class is for you!
This whole-body corrective exercise based, bootcamp-style program will focus on optimizing the muscles of the inner core (diaphragm, transverse abdominals, and pelvic floor) and mastering muscle activation in basic primal movement patterns such as squats, lunges, bending, twisting, pulling, and pushing.
These types of movements are executed every single day, whether picking up a child, getting out of bed, carrying groceries, opening a car door, mopping the floor, playing your favorite sport, or taking your favorite gym class. I will teach you how to optimally activate your deep inner core unit through conscious breathing techniques and targeted abdominal exercises.
This will strengthen the foundational muscles that provide posture, stability, and balance while building deep, holistic strength in your entire body.
Say goodbye to chronic conditions such as lower back pain, sacro-iliac joint dysfunction, urinary/bowel incontinence, pelvic pain, and sciatic pain! We will begin our class with breath and core activation.
After your core is properly activated and engaged, we will move on to abdominal strengthening and strength circuits utilizing hand weights, bands, and barre balls that will target your lower body and upper body. We will top off class with a cardio circuit EMOM to build endurance.
Be prepared to breathe, work, sweat, and leave feeling energized and strong!
Please bring a water bottle and wear comfortable workout clothing.
Barefoot/Grippy socks preferred. Non-mobile babies welcomed!
Please be advised this class is for mothers at least 10 weeks postpartum. Contact Krista at Krista@1strongmother.com to learn more about her Postpartum Reconnect & Restore class if you are less than 10 weeks postpartum.
Late Spring Prenatal Flow:
Tending Growth & Preparing to Blossom
with Dr. Emily Bessemer
Sunday 5/17 + 5/31 at 10:30 am
Buy 1, Get 1 Free
$25 for series or $25/class
Join Dr. Emily for two Sunday mornings as we move through the fullness of late spring: a time when nature's initial burst has settled into sustained growth and readiness to bloom.
Late May marks the transition from spring's wood element into early summer's fire energy. The days are lengthening, warmth is building, and what was planted in early spring is now visibly thriving and preparing to fruit. This mirrors the journey of pregnancy, moving from the early planting of new life toward the blossoming of birth. In our bodies, this is a time of tending what's growing while building the strength, flexibility, and trust needed for the transformative work ahead.
Each 60-minute prenatal flow will include:
Modified sun salutations that honor your expanding body and rising energy
Heart-opening sequences to create space for baby and cultivate courage for birth
Mindful flows that build sustainable strength in the legs, core, and pelvic floor
Hip opening and pelvic mobility work to support your body's preparation for labor
Breathwork practices you can carry into birth—building stamina while releasing tension
Visualizations connecting the seasons of growth with your body's innate wisdom to birth
Sound bowls and final resting for integration
These classes invite you to move with intention, honoring both the action of labor preparation and the deep trust required to let your body open and bloom in its own time.
All trimesters welcome. Space is limited to honor intimate connection and individual attention.
Soundbath
with Kat Benny
Monday 5/11 at 6:30pm - $30
Sink into deep rest as gentle waves of sound guide you into a meditative state.
In this immersive Sound Bath experience, you’ll lie comfortably while soothing vibrations from crystal singing bowls, gongs, chimes, and other healing instruments are played around you.
Designed to support deep relaxation, this sound bath works on a subtle yet powerful level—calming the nervous system, easing stored tension, and quieting the mind. With no movement required, this practice is open to everyone.
Ideal for stress relief, emotional reset, and supporting better sleep, this sound bath offers an effortless way to slow down and reconnect.
No prior meditation experience is needed—simply arrive, get comfortable, and rest.
Childbirth Education Class
Sunday May 3rd: 9:30-11:30
Experience the power of pregnancy with Karen Carola.
Karen has assisted more than 3,500 women in delivering their children and is currently the Director of Midwifery for Ocean Gynecological and Obstetrical Associates. Bringing together the unique perspectives of a registered midwife, 35+ years of OB-GYN experience, and a 500 hour RYT, Karen shares the secrets to a safe and empowering pregnancy, labor, and birth.Using her experience as a medical professional, Karen will give an overview of the stages of labor and offer breathing and positioning to maximize the progress of labor. She will also give specific techniques for pushing and offer couples ways to support each other in labor. She will take time to answer anyand all questions or concerns you or your partner may have regarding labor, birth, or your time in the hospital
This class size is limited to 4 couples (birthing person and partner) - anticipate an intimate group with the ability to ask questions, connect and spend time with the one and only Karen Carola.
Breastfeeding Basics
with Kim Guccione
Sunday 5/24 at 1pm
Prenatal Education for Expecting Parents
120-minute in-person class
Ideal between 27–32 weeks of pregnancy
This thoughtfully designed class prepares expecting mothers (and their partners!) to begin breastfeeding with confidence and clarity.
Together, we’ll:
✔️ Set realistic expectations for the early days and weeks postpartum
✔️ Discuss essential breastfeeding techniques and latch basics
✔️ Identify ways to incorporate breastfeeding into your birth and postpartum plans
In our culture, we tend to prepare extensively for birth—yet often take a “wait and see” approach to feeding. While every baby and breastfeeding journey is unique, learning the basics of how lactation works before baby arrives can make all the difference.
This class provides foundational knowledge and hands-on guidance to help you feel informed, empowered, and supported from day one.
✨ Partners are encouraged to attend — their involvement plays a huge role in the breastfeeding experience.
✨ Includes access to online resources for continued support and reference after birth.
Grieving Reiki
with Mel Delizia
Friday 5/22 at 6:30pm
by donation - sliding scale $20-$40
Grief is often an experience that feels isolating and lonely, hard to look at and harder to share.
The goal of this space is to ease some of that together.
A community space focused on holding our grief, honoring it in our own ways, and sharing it with and feeling held, together.
The group will be led with a bit of group energy work, a writing activity, and some space to share and connect with each other. Attendees will be encouraged to ground into this relaxing space and share as much or as little about their grief experience as feels comfortable for them.
Sliding scale, donation based with a suggested donation of $20-$40
Grievers of any kind welcome to join us!
Gentle Flow: A Steady Practice
with Lauren Measure
Thursdays at 5pm
May 7, 14, 21, 28, Jun 4, 11
Gentle Flow is a steady, accessible practice that begins with grounding and breath, then gradually builds into a gentle, steady flow.
We move with the breath in a simple, guided sequence that is designed to feel supportive, not overwhelming.
Throughout class, you’ll be offered choices and space to move in a way that feels right for your body.
The focus is on awareness, comfort, and presence rather than depth or intensity.
This class is designed for beginners, returning students, and anyone looking for a calm, grounded place to land.
Into the Light:
A Spring Yoga Workshop
With Dr. Emily Bessemer and Alana Bongiovi
Wednesday 5/6 at 6:30pm
$50
This nurturing class is an invitation to move with the season rather than against it. We begin grounded: a seated or lying meditation that roots you into the earth and calls your awareness fully home to your body. From there, we rise into a gentle, slow flow designed to open what winter has held tight: the hips, the chest, the breath.
As the class draws to a close, we settle into a sound bath and Yoga Nidra inspired by Beltane, the ancient celebration of spring at its peak: weaving together tone, breath, and deep rest to help you integrate and bloom.
All levels welcome. No experience necessary. Just bring yourself and a willingness to soften.
What to Expect:
10 minute grounding meditation with Alana as Emily applies grounding oils to your feet (if desired)
30-40 minute movement practice with Alana
30 minute sound bath with yoga Nidra meditation to the seasonal shift with Emily
10-15 min journal prompt and share
Class is capped at 12 people, please register in advanced to reserve your space.
Prenatal Labor Training & Visualization
with Krista O'Dea
A Four-Week Series Starting March 4th at 5:00pm
5/6, 5/13, 5/20, 5/27
$75 for full series / $25 per drop in
Prepare your body and mind for the marathon of labor and birth!
In addition to building stamina and mobility through safe and gentle movement, we will focus on meditation and relaxation techniques to build mental endurance while incorporating visualizations to inspire positive birth experiences and communicate with your growing baby.
This holistic, mind and body corrective exercise style program prioritizes proper breathing techniques to activate and engage the powerhouse of your body - the core - with an emphasis on preventing diastasis recti, facilitating pelvic floor health, and optimizing release of the muscles surrounding the pelvis.
This whole-body program will focus on optimizing the muscles of the inner core (diaphragm, transverse abdominals, and pelvic floor) while building strength and increasing pelvic and rib cage mobility for optimal position of baby and ease of movement throughout labor. We will begin our class with breath and core activation. After your core is activated and engaged, we will move on to Labor Training which involves alternating intervals of work in the form of strength circuits and/or cardio with intervals of rest to simulate the wave-like pattern of labor contractions.
We will focus on breathing and mindfulness techniques to get through the work and enjoy meditative visualization to allow for full rest and recuperation before the work begins again.
Be prepared to leave class feeling energized, strong, and relaxed!
Please bring a water bottle and wear comfortable workout clothing.
Grippy socks are optional as barefoot is preferred.
Foundations of Strength: Pelvic Floor & Core Pilates
Empowering Women's Wellness Across Every Life Stage
With Dr. Emily Bessemer
Fridays at 8:30am
5/8, 5/15, 5/22, 5/29
A Four-Week Series, $75 for full series - $25/drop in
Designed and led by Dr. Emily (a pelvic floor physical therapist), this specialized Pilates class provides a transformative approach to core and pelvic floor health. Whether you're navigating postpartum recovery, menopause, or simply seeking to build functional strength, this class offers a scientifically-informed, compassionate path to bodily resilience.
What Makes This Class Unique:
Expert-Led Instruction: Guided by a licensed pelvic floor physical therapist with deep understanding of women's body mechanics
Comprehensive Approach: Tailored movements that support pelvic floor health through various life stages
Safe, Functional Movements: Carefully designed exercises that promote strength, stability, and healing
Holistic Wellness: Beyond exercise, learn about pelvic floor function, core engagement, and body awareness
Who Will Benefit:
Women in postpartum recovery
Those experiencing pelvic floor dysfunction
Individuals managing incontinence
Women in perimenopause and menopause
Anyone seeking to build core strength safely
Class Highlights:
Individualized modifications for all fitness levels
Breath work and mindful movement
Supportive, judgment-free environment
Small group setting for personalized attention
Reclaim Your Strength. Restore Your Confidence.
Important Note for Pregnant Participants:
Pregnancy Wellness Guidance While we love supporting women's health, this specific class is not suitable for pregnant individuals. We warmly recommend seeking out specialized prenatal Pilates or yoga classes designed to safely support your unique wellness journey during pregnancy. These classes provide tailored movements that nurture both mom and baby.
No prior Pilates experience required. Medical clearance recommended for specific conditions.
Breastfeeding Basics for Birth Workers
with Kim Guccione
Saturday 5/30 at 10am
Kim of Keepin’ Abreast Lactation Support has designed a class to provide birth workers with increased insight into breastfeeding.
It is vital that the people who support our expectant families are knowledgeable in the mechanics of breastfeeding and the expectations of successful nursing during the first hours, days and weeks.
Participants will receive access to a Google Drive folder of resources, including guidance on what to do to protect breastfeeding if baby has not latched within the first 24 to 48 hours.
If you are interested in expanding your practice and feeling confident in helping your clients get off to a strong start in breastfeeding, this offering is for you!
We look forward to strengthening our community with you.
Small Group Mediumship Gallery Reading
with Jenna Rose
Friday 5/29
6:30 -8pm
An intimate group mediumship reading offering messages from loved ones in spirit and evidence that love transcends all realms.
This experience will bring comfort in knowing our loved ones in spirit are still with us. While not everyone is guaranteed a personal message, spirit’s guidance will create a shared space of healing, affirming that love truly transcends realms.
This group has a firm 8 person cap, to allow for a intimate container.
The Mother Within: A Sound & Meditation Journey
with Jenna Rose
Friday 5/10
9:30-11:00am
Mother’s Day can stir a wide range of emotions. This workshop offers a gentle space to slow down, soften, and reconnect with the nurturing presence that lives within you.
Through a guided meditation and sound bath, participants will be invited to meet their inner mother, a compassionate and attuned presence that offers safety, warmth, and unconditional love to the inner child.
This offering is supportive for anyone learning how to mother themselves and cultivate inner safety, compassion, and care. It is especially suited for those who did not receive the nurturing they needed and are ready to begin offering it inward.
While this experience centers on inner nurturing and self-connection, those seeking spirit communication with loved ones may feel more supported through Jenna Rose’s mediumship offerings.
Please bring a journal and a childhood photo of yourself if you feel comfortable.
Optional sharing time will be offered. Please register by 5/1/26
Herbal Plant Spirit Meditation
with Adrienne
Saturday 5/2 at 10:00am
Sliding Scale Donation Based - Suggested Donation $30
Class will be 60 minutes with an opportunity to mingle for a little while after.
Each month we will sit with an herb that coincides with the season. We will journey through the chakra’s, taking notice of how the herb effects each wheel. We will weave in greenwitch practices under the guidance of the Wise Woman Tradition of Healing, calling in and giving gratitude to the elements. There will be an opportunity sharing experiences of the plant meditation within the circle, but it is not mandatory.
Sometimes just being in the presence of a like-minded community and hearing experience is healing in its own right. We will go into the herbs healing properties, energetics and other wisdoms before closing together. A full plant lecture will be the following week.
Please contact Adrienne mamafolkco@gmail.com to sign up for the in depth study of the months plant. There is also option to sign up for a full herbal community container.
You can find more of that info on Mamafolk.co
Please bring:
an item of meaning to you to place on our community altar (you will take it back home with you after class)
a journal if you wish!
favorite mug with you!
If you are unable to attend please email soilskysoul@gmail.com so we can make space for folks who want to drop in! Please let us know within 24 hours if you are unable to attend!
EmBodied Trainings
Comprehensive 200-Hour Yoga Teacher Training: Integrative Mind-Body Education
Interested in applying: Find Application Here
This unique 200-hour Yoga Teacher Training offers an unprecedented collaborative approach combining the expertise of six distinguished professionals: a physical therapist, advanced yogini, midwife, mindfulness and children's yoga specialist, sound healer, and trauma-informed social worker. Our holistic curriculum goes beyond standard teacher training to provide a transformative educational experience that honors the ancient traditions of yoga while incorporating modern scientific understanding.
12 Weekends From 2025 - 2026: Friday 6-8, Saturday 12-6, Sunday 12-6 starting 10/24/2025
4, 6 and 12 month payment plans available *
Training Highlights
Our program provides comprehensive instruction in teaching yoga classes with special emphasis on:
Anatomically-informed asana practice guided by our physical therapist to ensure safe alignment principles and injury prevention
Authentic vinyasa sequencing taught by our advanced yogini, balancing tradition with innovation
Specialized populations including prenatal, postnatal, and children's yoga with our midwife and kids yoga specialist
Mindfulness techniques to enhance your personal practice and teaching methodology
Sound healing integration to deepen the sensory experience of your classes
Trauma-sensitive approaches essential for creating safe, inclusive spaces for all students
Curriculum Components
Detailed anatomy and physiology specific to yoga practice
Philosophy and history of yoga traditions
Teaching methodology and practical instructional skills
Hands-on adjustment techniques with ethical considerations
Voice cultivation and effective communication
Business aspects of yoga teaching and ethical professional development
Practicum sessions with constructive feedback
Personal practice development
What Makes Our Training Unique
This collaborative training creates a rich learning environment where multiple perspectives illuminate the multifaceted nature of yoga. Students benefit from the combined wisdom of practitioners who bring specialized knowledge from different but complementary fields. Our experiential learning approach ensures you don't just study yoga—you embody it.
Upon completion, graduates will possess not only the technical skills to lead safe, engaging yoga classes, but also a deeper understanding of yoga's transformative potential across diverse contexts and populations.
Join us on this journey of growth, learning, and community as you develop your authentic voice as a yoga teacher.
12 Weekends From 2025 - 2026: Friday 6-8, Saturday 12-6, Sunday 12-6
10/24-10/26
11/14-11/16
12/5-12/7
12/19-12/21
1/16-1/18
1/30-2/1
2/20-2/22
3/6-3/8
3/20-3/22
4/17-4/19
5/1-5/3
5/15-5/17
4, 6 and 12 month payment plans available * Payment plans available upon request - email emily@embodiedphysicaltherapy.com or info@embodiedphysicaltherapy.com
Interested in applying: Find Application Here
Energy Work Mentorship
A seasonal journey into energy healing that weaves mastery with mentorship, personal practice with collective wisdom.
This immersive program is designed for practitioners and seekers ready to deepen their energetic attunement and step into the role of healer-teacher. You'll move through all four levels of Reiki training—from foundational practice to Master Teacher certification—while cultivating a grounded, embodied approach to energy work rooted in seasonal rhythms, somatic awareness, and sustainable practice.
This isn't just certification. It's apprenticeship. Time of tending your own energy field while learning to hold space for others.
What's included:
Personal Practice Container
4 private EmBodied Energy Sessions (1:1 with Emily)
Individualized support for your unique energetic development.
Collective Learning
6 monthly virtual group calls exploring: Chakra systems, menstrual cycle syncing and seasonal power, the Wheel of the Year, energy hygiene, and ethical practice.
All calls recorded for flexibility and integration.
6 small group Reiki Shares with your cohort (monthly evening or weekend gatherings)
Holy Fire Reiki Training: Levels 1-4 (Master Teacher)
Progressive training through all four Holy Fire Reiki levels.
Reiki 4 Master Teacher weekend intensive: Friday evening through Sunday afternoon (September, dates finalized with the group)
Small cohort learning to honor the depth of master-level work.
Note: Reiki 4 Master Teacher training is exclusively available within this mentorship container—held in small group format to ensure proper grounding, ethical formation, and readiness for teaching.
Investment: $2,500 - payment plans available*
Limited to nine practitioners to maintain intimacy and depth. Applications open.
Email emily@embodiedphysicaltherapy.com to be added to the waitlist for 2027
Writing Group - Creative Connections
with Melissa Delizia
Monthly Membership and Support
Mondays 9:00-10:30 (in person at EmBodied or virtual)
Wednesdays 8:00-9:30 (virtual only)
Fridays 4:30-6:00 (in person at EmBodied or virtual)
Come to 1 or all three of the meet-ups - flexibility for the most support that works for your schedule and writing goals.
A regular writing group offering participants flexibility to attend sessions that fit their schedules while maintaining regular writing momentum.
The class membership based, and is designed to support writers at various stages of their projects, from initial drafts to final revisions, as well as to build community with other writers and be held accountable to writing goals.
Class times will be offered in a hybrid format, allowing participants to attend either in-person or virtually.
Each session would focus on accountability check-ins, structured writing time, and peer review activities.
Participants would benefit from:
Goal setting and progress tracking
Dedicated writing time with group energy
Encouraging feedback on work-in-progress
Technique sharing and writing exercises
Supportive community building.
Writing can feel isolating, but it's meant to be creative and creativity is best nurtured in community.
Sign Up for the full Membership for access to all meet-ups (even if you can only consistently make one) AND our supportive What’s App Chat container for outside supportto birth your dreams.
One off classes or “Drop-In” does not include outside class support and are priced at $25/class.
This writing group is hosted by Melissa Delizia, who is a writer, social worker, professional coach, and educator.
Prenatal Yoga Teacher Training: Supporting the Journey from Conception to Postpartum
85-Hour Yoga Alliance Approved Certification Program
Led by Expert Faculty: Licensed Midwife Karen Carola and Pelvic Floor Physical Therapist Emily Bessemer
Saturdays in Person + Wednesdays 6-8:30pm on Zoom
An 6 Month Hybrid Training (Can be completed entirely Virtual - reach out for details!):
Saturdays in Person 10-6pm: 1/10, 2/7, 3/28, 5/9
Graduation: 6/13
VIRTUAL Wednesdays (6:00-8:30pm): 1/21, 1/28, 2/4, 2/18, 3/4, 3/11, 3/25, 4/1, 4/15, 4/29, 5/13, 5/20, 5/27, 6/3
4, 6 and 12 month payment plans available *
Can be completed entirely Virtual - reach out for details!!
Program Overview
Transform your teaching practice and expand your expertise with our comprehensive 85-hour Prenatal Yoga Teacher Training program. This Yoga Alliance approved certification equips yoga teachers with the specialized knowledge and skills to safely and effectively guide women through their pregnancy journey and beyond.
What sets our training apart is our unique faculty team, combining the wisdom of midwifery with the clinical expertise of pelvic floor physical therapy.
Why Choose This Training?
Our program goes beyond standard prenatal yoga certifications by integrating evidence-based medical knowledge with time-honored yoga practices.
You'll learn directly from experienced healthcare professionals who understand the physiological and emotional transformations of pregnancy, birth, and postpartum recovery.
What You'll Learn
Prenatal Anatomy & Physiology: Comprehensive understanding of the changes in a woman's body throughout pregnancy
Trimester-Specific Yoga Sequences: Safe and effective asana practices tailored to each stage of pregnancy
Pelvic Floor Health: Advanced knowledge of pelvic floor anatomy and function from a physical therapy perspective
Birth Preparation: Yoga techniques to prepare for labor and delivery, taught by an experienced midwife
Postpartum Recovery: Evidence-based approaches to support healing and strength-building after birth
Modifications & Props: Creative use of props and posture adaptations for varying body types and pregnancy conditions
Common Pregnancy Complaints: Yoga therapeutics for addressing discomforts like back pain, swelling, and insomnia
Breathing & Meditation: Specialized pranayama and mindfulness practices for pregnancy, labor, and motherhood
The Yogic Perspective: Integrating yogic philosophy and lifestyle wisdom for the childbearing year
Business of Prenatal Yoga: Practical guidance on marketing, liability considerations, and building a specialized teaching practice
Program Structure
The 85-hour curriculum includes:
40 hours of in-person instruction, practice teaching, and interactive workshops.
35 hours of LIVE Virtual Training, Lectures + Titrated information over time.
10 hours of self-study, assigned readings, and final sequence development
Ongoing mentorship and community support
Teaching Faculty
Our distinguished faculty brings together two essential perspectives:
Karen Carola is a licensed midwife with 30+ years of experience supporting women through pregnancy and childbirth. She combines her clinical expertise with a deep personal yoga practice spanning 20+ years.
Emily Bessemer specializes in pelvic floor rehabilitation and women's health physical therapy. With 10+ years of clinical practice and specialized training in prenatal and postpartum care, she brings invaluable insight into the biomechanics of the changing pregnant body.
Who Should Attend
This training is ideal for:
Registered yoga teachers (200-hour minimum) seeking specialization
Birth professionals wanting to incorporate yoga into their practice
Women's health practitioners interested in holistic approaches to prenatal care
Experienced yoga practitioners planning to work with pregnant populations
Certification & Benefits
Upon successful completion, graduates receive:
85-hour specialized certification recognized by Yoga Alliance
Comprehensive training manual
Investment: $2,200, includes all materials and certification fees
4, 6 and 12 month payment plans available *
Payment plans available upon request. Email emily@embodiedphysicaltherapy.com
Ready to Expand Your Teaching Journey?
Transform your teaching and make a profound difference in the lives of expectant and new mothers.
Space is limited to ensure personalized attention and optimal learning.
Contact: Emily Bessemer - emily@embodiedphysicaltherapy.com
AromaPoint Mastery
(a 9 Month Container)
with Dr. Emily Bessemer
Root Deeper. Expand Higher.
Enrollment is open!
Live In Person sessions begin Monday 10/20 at 6:30pm
1 Monday in person at EmBodied/Month (Every 3rd Monday):
10/20, 11/17, 12/15, 1/19, 2/16, 3/16, 4/13, 5/18, 6/15
1 Virtual 90 minute “Office Hours” / month
Payment Plans Available Upon Request.
Allow Your Passion for Essential Oils to Guide Soul-Level Change and Joyous Transformation for You and Your Community
Follow Your Calling
Let Your Love of the Oils Lead the Way
Discover Your TrueVoice
Journey to Your Empowered Self
Evolutionary * Interactive
Strengthen who you are
Build confidence in what you offer
Grow your capacity to transmit what you love
Aroma Point Mastery: Transformation and Soulful Facilitation Through Essential Oils
The APM Program takes place over 9-months and will leave you positively changed for life.
This isn't just another training, this is a journey of self to Self: A journey of integrations and creations. It's an opportunity to gestate and birth the next expression of yourself in the world, with loving Guidance and Community support.
Aroma Point Mastery gives you the knowledge to powerfully combine both key acupoints and essential oils to transform imbalance on the physical, emotional, and mental levels for adults, children, and teens.
You can help transform trans-generational trauma for those who want and need it.
Each month introduces a theme with specific protocols to guide us with reflecting and tuning into ourselves as we learn how to discern and profoundly understand what is really going on in our emotional, physical, and mental bodies so that we may honor what we need.
The themes allow us to fine tune our intuition and connection to ourselves, which opens access to a more expansive wisdom with a broader perspective of our lives and the world. This in turn allows us to become more present and compassionate towards ourselves and others as well.
This modality magnifies and clarifies your oil infused creations; helping them to be and become effective ‘change agents’ in the world.
Some take this journey for themselves and their family, others have a desire for professional enhancement.
You will learn Chinese and Energetic Medicine principles that help to build your confidence, clarity and intuition in regards to use of essential oils in today's world.
Here’s What Aroma Point Mastery Training Includes...Aroma Point Therapy (APT) techniques that amplify any holistic healing arts modality. You become a level one Aroma Point Therapy certificate holder.
Energetic assessments that bridge the logical and intuitive for more holistic understanding
Inner Nature of Essential Oils
Inner Nature of Key Acupoints
Brilliant protocols for the most common energetic imbalances
Potent sequences for energy center balancing & for each season
Opportunity to discover or refine your own protocols and treatments
Charts and templates for your classes or client sessions“Emergent” teaching style: This cultivates empowerment and community instead of dominator hierarchy and boredomSoul ‘diagnostics’ and understanding the framework for working with the oils at a Soul level~ individually and collectively
Ethics and Safety with EOs training and resources; giving you peace-of-mind and confidence
Opportunity, in smaller group sessions, to cultivate greater clarity with your visions for EO inspired education and facilitation, or simply take your personal relationship with the oils much deeper.
Bonus modules in marketing your events and trainings
Mentorship and guidance
As an Aroma Point Mastery graduate you have ongoing access to evolving and updated materials for your learning and your professional use
This ground-breaking training vitally infuses the creations that you have been dreaming of, or perhaps already have in the works.
It brings the energy of abundance and prosperity to all aspects of your Being; opening passageways of flow, creativity and integration to you and your work.
This is for anyone who has a passion for essential oils and healing. This includes acupuncturists, body workers, therapists, PT’s, nurses, hospice care providers, heart centered EO educators, aroma-therapists, herbalist’s, energy workers, yoga teachers and yoga therapists, hypnotherapists and nutritionists.
It’s time to embrace the more expansive potential of the oils you love.
You know that you’re alive and on the planet right now for an important reason. And you’re ready with grace and steadiness, to take a more substantial stand in the creation of what’s to come.
If you want your own creative autonomy and voice, AND you love the idea of support: the right kind of support that allows you to be You.
The kind that allows you to become, more and more the You you envision and imagine, then Aroma Point Mastery is here for you.
When You Join Aroma Point Mastery, Here’s What You Get Access To...
The material is curated and created specifically for this Training.
A fabulously rich and inspiring 2 ½ hour live, workshop each month for 9 months. (Each workshop is recorded, so you can access it anytime).
Interactive office hours live/virtual: One 90 minute session per month.
Gorgeous and professional charts and protocols sheets with legal permissions to use.
Our private group chat via WhatsApp
The time, space, and resources to deeply understand and integrate 30 key oils for these times.
The time, space, and resources to understand the Inner Nature and location of 22 key Acupoints.
Payment Plans Available Upon Request.
Please email emily@embodiedphysicaltherapy.com for options!