KULA FLOW (intermediate/advanced)
Kula Flow is vinyasa (or flow) style yoga with an emphasis on creativity and alignment. Classes are inventive and thoughtful sequences of sun salutations, standing & seated postures, back bending and inversions – guided by a steady breath to tone and calm the mind. Most teachers also use bandha work to open and strengthen the inner body. (Classes differ in tone and vigor depending on the teacher, so if you have special needs/interests please contact email@example.com.) For students with a regular yoga practice.
KULA BASICS (all levels)
Get in the Kula Flow! Kula style yoga is a deep, challenging practice that will make you stronger and more flexible on the outside and softer (and more flexible) on the inside. You are never too tight, too tall or too weak to begin. (There’s nothing we can do if you’re too much of a procrastinator to get here.) Open to beginners as well as those wanting a slower paced vinyasa class or those who wish to reconnect with the fundamentals of alignment and flow style yoga. Though we like to emphasize that these are not so much yoga basics classes (there are plenty of those around the city), as basic Kula style classes. If you are brand new to yoga, you MAY want to start with the 4 week brand new beginners series.
KULA HOUR (intermediate/advanced)
We used to think that an hour was way too short for a yoga class, and then we discovered the Kula Hour: A 65 minute straight up shot of all the good stuff. (Of course a Kula hour lasts just a little longer than a NYC hour.) For 60 minutes we have at it, Kula style. 5 minutes of blissful rest follow. This class is perfect if you need an early asana espresso, a mid-day snack, an appetizer for a tasty evening ahead or a short yogic nightcap.
HONEY FLOW (intermediate)
The most delicious (and stealthily challenging) of Kula classes. A one hour serving of sticky, sweaty Kula Flow, lathered with 20 minutes of yin yoga (deep, intense stretching) and a 15 minute restorative asana topping. YUM. We know that no one needs a little deep chill out more than NYC yogis, but most of us are too type A to take a true restorative class. So – this is the Kula solution. As one student put it, ‘You kick our ass for an hour and then kiss it for another 30 minutes.” (Sanskrit translation please?) This is an intermediate level class.
PRENATAL (all levels)
Big bellies and new mommies can flow too! In this class you will enjoy vinyasa and held postures, restorative asanas and pranayama with special modifications for you and the bun in your oven. In this strong and energizing yet relaxing class, you will find relief from the common discomforts of pregnancy, learn practical tools for labor and delivery, and become acquainted with exercises that heal and strengthen the pelvic floor and abdomen – you might even work up a nice Kula style schvitz! Open to women at all stages of pregnancy and postpartum, these classes bring both body and mind into balance during this time of great transition and change – as well as provide a special community space for soon-to-be and new mamas.
POSTNATAL (all levels)
This class focuses on rejuvenating your body during the postpartum period. Expect an alignment-oriented flow that allows you time and space to connect with your newest addition in a playful and safe environment for babies. Look forward to pelvic floor exercises and a generous amount of chest opening while exploring ways to support your baby’s natural developmental movement. For the babe: learn baby yoga exercises and massage to strengthen growing muscles, aid in digestion, promote better sleeping patterns, and prepare them for the next stage of development. After an hour of this unique class both you and your little one will go home rejuvenated and ready for another beautiful day in the hood. Open to both moms and caregivers with infants up to crawlers, or mommas sans baby are also welcome to join!
PRENATAL MOVEMENT (all levels)
Prenatal Pilates-based exercise is beneficial in many ways: strengthening, working on your alignment and posture, breathing, and helping to alleviating the common aches and pains associated with pregnancy. In this class you will do this by:
Preparing and strengthening pelvic floor muscles
Improving your posture and alignment
Focusing on stretching and breathing
And working the whole body, all with a community of other expecting women.
With traditional Pilates as a foundation, we can modify Pilates exercises as your prenatal body changes and grows and still get the full benefit of the system.
POSTNATAL STRONG & FIT (all levels)
My Postnatal Pilates-based class has been developed over the years to help all moms recover from pregnancy and childbirth and to connect to their bodies again. You will learn to isolate the muscles you need in real life: for strengthening your back and supporting your chest, breastfeeding, lifting/bending to pick up baby/gear, wearing the carrier, pushing a stroller, and helping to sit and sleep with ease and in alignment. We do all of this by:
Strengthening pelvic floor muscles
Improving your posture and alignment
Focusing on stretching and breathing
And working the whole body to energize you, make you feel great, and to stay strong and injury-free.
With traditional Pilates as a foundation, modifications can be made for women recovering at different paces (c-section, twins, etc.) in order to get a complete workout.
THE RUB: KULA FLOW + SELF MASSAGE (intermediate/advanced)
You will still sweat, you will just sweat smarter! We’ve kept the creative vinyasa portion of our original Kula Flow class and given you the extra added bonus of Self Myofascial Release (SMR) techniques sprinkled throughout. Sometimes you will Rub before, sometimes you will Rub after, and you may just do it in the middle. In short order, you will be led to use SMR bodywork tools at precise times in order to develop greater ranges of motion and mobility throughout whichever physical forms you are exploring in class that day.
Who doesn’t want a deeper forward bend, a bigger back bend, or a better savasana? We can help you out.
The effects of this technique are translated through the muscle fiber, the connective tissues surrounding and investing the muscle, the nervous system, and even skin and adipose tissue. We provide your bag of tools, the instruction, and the yogic inspiration before or after. Curated by bodyworker Derek Cook, lover of anatomy Nikki V., lover of Kula Ahmed Soliman and enhanced with resident Soho bodyworker Lauren Haythe’s one of a kind muscle therapy oil (find a sore spot, pump 1-2 times and Rub).
KIDS + FAMILY YOGA (Williamsburg)
Drop-Off option (Age 3-6)
This kids class is our version of mommy and me for older kids: Mommy (and Daddy) take a Kula hour class in one room while your kid gets their yoga on right next door (or you drop your kid off for class and go home and take a nap). Meanwhile your child will play yoga games to sharpen listening skills and encourage cooperative play, move through fun yoga sequences to improve coordination and concentration, and explore mindfulness practices to help foster self-regulation and focus.
Family Yoga option (3 and under)
Have a child under 3 or who is not yet potty trained? Come join the fun with your child! We’ll encourage parents and kids to engage together: connecting, stretching, and exploring our remarkable bodies and minds.
INTRO SERIES (recurring 4 week series; beginners)
This 4 class series is a sweet, sweaty and serious introduction to the particular style of vinyasa practiced at Kula. (It’s also the perfect way to get that friend who has been ‘meaning to try yoga’ to finally put their mat where their mouth is.) In every class, we break down sun salutations A & B, which are the foundation of the vinyasa practice. And then week by week we cover all postural groups. (Week 1 – standing postures. Week 2 – back bending & twists. Week 3 – arm balancing & hip opening. Week 4 – inversions & forward bending.) Get hooked.
TEACHERS PRACTICE (Soho; teachers or those in training)
As a teacher, there is now a time and space reserved for you to explore and deepen your own practice on a weekly basis. Nikki Costello will lead you through an investigation into all the nuanced aspects of the practice; classes will include asana, pranayama and meditation, woven together with yoga philosophy. This class is a special opportunity for the New York community of teachers to come together in a setting that will educate, challenge and progress your studentship and enhance your skills as teachers. Teachers from all yogic traditions are welcome, and you are encouraged to spread the word and invite anyone who is inspired to explore, experiment and grow magnificent things with this Kula! (For teachers and teachers in training, or with Nikki Costello’s permission).
Groundcontrol class is a class scored from a Pilates mat format. We use ab balls, therabands, gliders and other small props to crank out a breath-based, core focused workout. This class is extremely relevant for yoga practitioners and movers alike. Exercises have been specifically designed with yogis and athletes in mind to train the body for deep and balanced strength, optimal range of motion, injury prevention and recovery. Not for prenatal students unless they have an already well-established Pilates practice or take a pre-requisite private session with Lindsay.