Lotus & Bloom

02/23/2026

Mindful Monday:

Have you heard of somatic movement?
Somatic movement is an approach that focuses on your internal experience. It involves listening to your body while you move. It is more about how the movements feel rather than how they look.

Shake, sway & release is a gentle somatic movement practice to help release tension, stress and steady the nervous system.

* Shaking- helps awaken circulation and release tension
* Swaying- restores fluidity and steadiness the nervous system
* Cleansing breath with sound helps to nourish and release stress

Check out my new YouTube video Shake, Sway & Release 🔽

**Only do what is right for you, if this doesn’t feel good to you that is ok, it’s a suggestion, not medical advice*

Shake, sway & release is a gentle somatic movement practice to help you unwind tension, release stress and steady the nervous system. Somatic movement is an ...

02/16/2026

Every Monday I will be sharing mini-wellness moments for the next few weeks 🔽

Mindful Monday Moments:

We are all carrying a lot-
Responsibilities
Worries
Transitions
Expectations
Constant news cycles, financial strain and uncertainty

We feel it in our shoulders, neck, low back and our breath becomes shallow

Taking care of ourselves doesn’t have to be expensive, complicated or take a lot of time

Small, simple daily practices can be very beneficial to our well-being

This week maybe try a new practice that may become a habit ~
* Take 5 full breaths before getting out of bed
* Drink a full glass of water before coffee or tea in the morning
(I started doing this and feel hydrated and more energy in the morning)
* Every 20 minutes get up and move, roll your shoulders, stretch your arms up overhead as you inhale, lower on the exhale, wiggle, shake, release

Yesterday I walked outside in the sunshine ☀️ and it made me feel so good!

Remember you don’t need a complicated routine to feel a little better, just small, steady and nourishing practices throughout your day!! 😊

01/26/2026

New video on YouTube- all seated chair yoga- center & connect: focus core

Core strength and stability is important for everyday activities such as walking. We can strengthen our core without strain to encourage mindful engagement at our center.

Core strength and stability helps to protect the spine, improve balance and posture while sitting and standing.
Feel free to check it out, like and subscribe 👍

Join me for this all seated chair yoga practice, focus on the core, the center of our body. These movements help to engage the core muscles to strengthen an...

01/23/2026

Have you heard of Qigong?
I have been practicing and studying Qigong for the last few months and will be sharing some of the practices I am learning in my gentle yoga classes. Qigong is a wonderful complement to gentle yoga.

If you are feeling fear, stress, uncertainty and overwhelm, know you are not alone.

My mission is to continue to learn ways to move well, feel well and be well, with an emphasis on regulating the nervous system. I am offering a free/sliding scale gentle yoga class Sunday mornings on Zoom.

You can also check out my YouTube channel.
Take care of yourselves and Be Well 🙏
Resources/class sign up 🔽

https://katbragagnola.offeringtree.com

01/03/2026

Don’t forget to sign up for Winter Wellness Gentle Yoga tomorrow at 9:30am on Zoom.

No experience necessary
Sliding scale fee-$5-15
Practice in the comfort of your own home- have a mat, blanket and chair available for practice (pillows always welcome!)

https://katbragagnola.offeringtree.com

12/29/2025

As we transition from 2025 to 2026, what if instead of pushing or fixing ourselves we gave ourselves some kindness and self-compassion.

"Self-compassion is a way of emotionally recharging our batteries.
Rather than becoming drained by helping others, self-compassion allows us to fill up our internal reserves, so that we have more to give to those who need us."
- Kristin Neff

** I have a new addition on my YouTube channel~ Be Kind to Yourself Meditation, feel free to check it out!

https://youtube.com/?si=V8Hf4cYVDVlpNk-8

** Winter Wellness Gentle Yoga starts Sunday January 4th at 9:30am via Zoom.

Lotus & Bloom Wellness for Life newsletter comes out in a few days! 🪷

12/22/2025

Wishing you all Happy Holidays!
I hope you find peace and joy this holiday season.

Thank you for all your support this year 🎄

I look forward to sharing more yoga, aromatherapy and wellness practices in the new year.
Be Well 🙏

12/15/2025

New video on YouTube ~ Gentle Morning Wake-Up

Wake-up and Warm-up. Set your intention for the day! Disclaimer- Please consult a physician before starting or participating in any exercise program. E...

12/06/2025

Reminder gentle yoga tomorrow, Sunday at 9:30am via Zoom. We will practice mindful movement, warming up the muscles and joints, breathe and end class with an inner light meditation.

https://katbragagnola.offeringtree.com

11/27/2025

Wishing you a safe and wonderful Thanksgiving holiday 🍁

If you are interested in gratitude meditations I recommend Insight Timer free app which has a 10 day gratitude practice.

* Reminder no class this Sunday *

11/17/2025

Good morning, I have been working on revamping my YouTube channel (it was very sad 😔).

I plan on adding more content related to yoga, movement, aromatherapy and wellness topics.
If you would like to subscribe or check it out, here is the link.

https://youtube.com/?si=V8Hf4cYVDVlpNk-8

One video so far but more to come!

11/08/2025

Announcement 📣

Due to maintenance issues at the Harlem Rd. Community Center the rest of the nourish & restore classes will be held via Zoom. Same day/time Sunday at 9:30am, practice in the comfort of your own home. Sign up to get the link. Have a mat, blanket, pillow and chair available.

https://katbragagnola.offeringtree.com