Yoga workshops until December 8th in Michigan have been moved online.

Rachel Sementelli

Hormone Health for the Pre-Menstrual Phase

12/3, 6p-7:30p

Join Rachel, a trained Holistic Fertility, Birth, and Postpartum Doula in learning about the premenstrual stage of the feminine cycle. In this Citizen X you’ll learn the basics about the hormones and physiology of the premenstrual phase of your cycle. You will take away a practical understanding of the hormonal pattern during the premenstrual phase, tips on which poses and pranayama best support your body’s physiological needs as well as ways to counteract common PMS symptoms. You will walk away with easily actionable items and self care practices to help you get through one of the toughest parts of the menstrual cycle, as well as understanding if what you are experiencing in your body is healthy/normal.

This Citizen X will include a lecture and discussion, followed by a yoga sequence designed to be an example of supporting the body’s physiological needs during the premenstrual phase. By incorporating your cycle into your yoga practice, you will be able to better respond to the fluctuating changes and demands of your living breathing body, and you will come to know yourself on a deeper level. Achieving body literacy facilitates reproductive freedom, informed choice and a deeper and more meaningful relationship with every layer of ourselves as human beings (physical, intellectual, energetic, emotional, spiritual).

This is part 1 of a 4 part series on the menstrual cycle. You do not have to register for all 4 sessions to attend.

Kacee Must

5 Koshas & Sadhana

12/4, 4p-6p + 12/5-12/6, 8:30a-12:30p

As part of Citizen Yoga’s 300HR program, join Kacee and Chris Briney, owner of Iyengar Yoga Center in Royal Oak, for an immersive experience exploring philosophy, asana, pranayama, and ways to manage the seat of the teacher. You do not have to be enrolled in the 300 HR program to participate. These modules are open to all experience levels and anyone interested in expanding their knowledge of the practice.

5 Koshas & Sadhana will be an immersive experience exploring philosophy, asana, pranayama, and ways for teachers to manage the seat of the teacher. For the first 10 hours, we will dive deep into asana, pranayama, and how to manage the room as a teacher. If you are not a yoga teacher, these same principles can be used to build personal confidence in how to approach relationships and manage your presence in the world. The second 10 hours will still be full of practicing, however, we will focus on the effects of the mind and intellect. Spiritual study is truly the relationship between the mind and intellect. Once we start to understand how they play out in the body, on the mat, and beyond, you can approach your spiritual practice with consistency and true dedication. As a teacher, you will learn: How to better manage your room Use of props (chair, strap, etc.) Various pranayama techniques Showing up better as a teacher so that you are strong in the heart of the room As a student, you will uncover: The importance of exploring beyond the physical body Ways to improve your inner relationship with self Greater self-awareness and reflection techniques This is a perfect space for you to grow your confidence and cultivate a more courageous inner gaze.

Woman receiving a massage


12/6, 5-6:30p

Grab your partner or roommate for a relaxing & entertaining Friday night at home led by Kayla (with her partner, Dave)! We know you are all looking for ways to fill your weekends with connection and laughter! Grab a blanket, a few pillows + anything else in your house that is comfortable!
Mary Dana Abbott
Online Workshop

The Body in Context With Mary Dana Abbott

12/5-12/6, 1p-3:30p

With evolving expectations in the yoga world and the evolution of our understanding of the human body, it is more important than ever to be a smart, safe, and informed teacher. In order to have sound and safe cueing skills, we must work on developing a keen and observant eye. Especially in these times when so much teaching is done online, it is important to understand the body as a system and explore it as a whole entity rather than just a summation of its individual parts. From this context we learn to see the bigger picture even if we can only access a small piece.

In this workshop, we will use Katonah Yoga® theory and functional biomechanics as our basis for understanding and working with bodies. We will learn and utilize visual cues and body maps to guide ourselves and our students effectively, safely and efficiently from joint-space and structural integrity.

About Katonah Yoga®:

Katonah Yoga® is a syncretic Hatha yoga practice developed by Nevine Michaan over 40 years. She and her teachers incorporate classical Hatha yoga with Taoist theory, geometry, magic, mythology, metaphor, and imagination — in a practical framework designed to potentiate personal and communal well-being.Framing the practice, maps of time and personal space are defined and refined. Themes using asana as origami, manipulating form for function, and developing a sense of personal measure are incorporated in Katonah Yoga® practices.

Katonah Yoga® is organized around three principles of esoteric dialogue: all polarities are mediated by trinity; the universe has pattern, pattern belies intelligence; by virtue of repetition there is potential for insight.

Disciplined techniques are organized for revelation through revolutions.

About Mary Dana Abbott:

Mary Dana Abbott first found herself on a yoga mat over 30 years ago when she attended Hatha yoga classes with her dad as a young child. Since then she has immersed herself in numerous disciplines and styles, both as a teacher and a student. Mary Dana believes the yoga practice is about unleashing everyone’s potential for a more joyous and radiant life. She is known for her disciplined and accessible approach to asana: incorporating precise alignment, sensible sequencing, and a sense of humor in her teachings. Over the years, she has trained hundreds of teachers and is also a certified Katonah Yoga ® teacher. These days she is happily teaching from her living room in BK, offering online classes, trainings and workshops. Find out more about Mary Dana at www.marydanayoga.com.

John Evans from BLND Health

Discover & Live your Values: Asana & Discussion

12/8, 5:45p-7:45p

Kacee & John Evans, Ph.D. and Director of Mental Conditioning at BLND Health, will be leading a 2 hour workshop about the importance of discovering the values that guide your life and how to take action from a value driven mindset versus outcome based perspective. The first hour of the workshop with be led by John, where participants will be led through exercises to help establish their values and have a discussion about why a value driven life can bring more presence into your day to day life. After the discussion, Kacee will lead 1 hour class that will focus on how you can practice yoga guided by values, intentions, and deep presence.

Adria Moses

Trauma-Informed Yoga & Mindfulness

12/10, 7p-8:30p

Take on a new perspective of what it means to be mindful through this trauma-informed workshop with guest teacher Adria Moses. In this workshop you’ll develop a greater understanding of how trauma impacts the central nervous system, the imprint trauma can leave in the body, and how yoga, meditation and mindfulness can be a powerful tool in supporting the journey to trauma recovery. You’ll learn how to incorporate breathwork and restorative yoga into your personal practice to incorporate self-regulation techniques that you can take with you on and off the mat.

Adria Moses trauma-informed E-RYT 200 yoga teacher and mindfulness practitioner based out of the city of Detroit. Diagnosed with Crohn’s disease at the age of 12, Adria spent most of her young adult life seeking relief from chronic pain, depression, and severe anxiety. This journey gratefully led her to the practice of yoga, where she has chosen to share that healing is possible no matter what your circumstances are. Adria decided to become trauma-informed when she was met with the opportunity to create a yoga program at a youth center in Detroit, and has since created a community-based project Yoga by All that implements yoga, meditation and mindfulness in underserved areas of Detroit. Adria holds certifications with Connection Coalition and TRE (tension, stress, and trauma-release), and has been featured on YogaJournal.com, Hour Detroit’s 2018 Heath Guide, and highlighted as a lululemon Ambassador in the global 2019 Day of Yoga campaign. Find out more about Adria at https://www.adriamoses.com/

Yoga + Acupuncture: Metal + Water Elements


12/11, 10a-12p

Spend 2 hours restoring yourself with Alex Herman + Kacee! This workshop is designed for all experience levels and will accommodate anyone who has or hasn’t received acupuncture before. The first hour will be a yoga practice focused on the metal + water elements. After practice, while in Savasana, Alex will treat each individual with acupuncture along the corresponding meridian lines! The overall class will be centered around the transition from fall to winter.

Space is limited to only 15 participants, so pre-register now!

Cindy Levine smiling

Restorative Yoga + Gong Bath


12/13, 4p-5:15p

Join Citizen instructor Cindy Levine and guest, Samantha Mee for an evening of yin accompanied by the healing sounds and vibrations of the gong. Samantha Mee (Paramdev Kaur) is a certified Yoga Instructor, Ayurvedic Consultant, Sound Healer, Reiki Practitioner and Acudetox Specialist. She understands that healing takes on many different forms as we must peel back each and every layer of our being to discover our light within. The gong is an ancient instrument that has been used to bring people into deep states of relaxation & meditation by slowing down the brain waves & calming the nervous system. We are working to repair the body from the inside out! All you have to do is show up & listen!

Giustina in a split

Nervous System Reset: Yin + Yoga Nidra


12/21, 7p-8:30p

On the longest night of the year, dive into a state of deep relaxation to reflect, release + nurture what has yet to be cultivated. The Winter Solstice is the beginning of a new cycle, just as seeds are buried within the darkness of the earth in preparation for growth & abundance ahead. In this workshop, we’ll dive into a deeply reflective + supportive Yin practice to soothe the nervous system + slow down the mind. Yin Yoga has been shown to ignite the parasympathetic nervous system response which governs restoration + stress relief, as well as increase the production of endorphins which help to deal with stress + the experience of pain. We will close with a guided Yoga Nidra “Yogic Sleep” which puts the brain + body into our natural resting state. While in this state, dopamine levels can increase by up to 65%, which optimize functions such as movement, mood and motivation. This therapeutic class will enable the nervous system time to repair and reset, creating a greater sense of clarity + inner peace.


TEXT: 248-607-6761
EMAIL: [email protected]