A Breath of Wellness, Breathwork & Integration Coaching

07/03/2025

“That felt like a vacation on the mat…” 🥰

That’s what one of our participants said after our new Warm Movement & Meditation practice, and we couldn’t agree more.

This 45-minute experience blends gentle, breath-led movement with restorative stillness in a softly heated room (80°), creating the perfect environment to release tension, reconnect with your body, and realign your energy.

Whether you’re easing into your day or recovering midweek, this practice is your invitation to slow down and reset.

📍CoSpace Cumberland
🗓 Thursdays at 10AM
💻 Book your mat at www.yourCoSpace.com/classes

07/01/2025

Warm Movement + Meditation

Thursdays at 10:00 AM | 80°F Studio | All Levels Welcome

Step into the warmth—literally and energetically.

This 60-minute class invites you to slow down and soften through intentional asanas and guided meditation, all held in a gently heated environment (80°F) that encourages release, mobility, and rest. Expect a mix of fluid movement, prop-supported postures, and grounded breathwork designed to nourish your body and settle your mind.

Whether you’re brand new to yoga or a seasoned practitioner, you’ll find space here to listen, explore, and return to yourself—without pressure or performance.

Props provided. Modifications offered. Stillness honored.

06/21/2025

She’s still in there—the one who took the long way home, blasted music too loud, and danced barefoot under the stars.

Last night, she came out to play.

I didn’t plan to film the turn signal or the open road.

Didn’t expect a creek to catch my breath or a band to shake loose something ancient in my bones.

But that’s the thing about the inner teen—
She shows up when you stop planning and start listening.

Summer Solstice reminds us:
To stretch into light
To move like no one’s watching
To sing the lyrics like you wrote them

This is a love letter to her.
To live music, loud laughter, and the kind of healing that doesn’t feel like work.

Here’s to letting her lead a little more often.
She knows joy. She knows rebellion. She knows freedom.

06/16/2025

06/15/2025

Not every Father’s Day is easy.

Some of us are still carrying the weight of things unsaid, unmet, or undone.

Recently, I’ve been exploring what it means to speak with the version of “father” I needed — even if he didn’t show up that way in real life.

It’s called a Loving Father Dialogue — and it’s been changing everything.

I close my eyes, take a breath, and imagine the kind of father I wish I had:
One who sees me.
One who believes me.
One who tells me, “You did your best, baby. You don’t have to carry this alone.”

Sometimes we don’t need to fix the past.
Sometimes we just need to offer our nervous system a new story, a new voice — and a place to finally exhale.

If Father’s Day feels tender for you too, try this:

Close your eyes.
Inhale for 4.
Hold for 4.
Exhale for 6.
And whisper to yourself: “You are safe now.”

This breath is for the part of you still waiting to be fathered —
and the part of you learning how to reparent yourself with love

06/13/2025

This attic holds stories that once shaped my family in silence—stories of control, pain, and heartbreak. My father and his brother once lived here. My uncle took his life in this very space.

Over the past 2.5 years, I’ve been reclaiming it—ripping up the old floor tile by tile, laying down a new one with my own two hands. Alone, but not lost. Guided by something deeper.

The 70s paneling is now painted white, and with it, I’ve painted a new chapter. One where fear doesn’t rule. Where pain gets to breathe. Where hatred doesn’t get passed down quietly in the walls.

This isn’t just a room. It’s a sacred passageway from what was, into what can be.

With Father’s Day approaching, I feel them both—my dad, my uncle. I carry their memory in every beam and nail. I grieve the weight they bore, the love they struggled to express, the battles they never got to win.

But this space is different now. It’s not just a room. It’s a living altar. A passageway from what was into what can be.

For every father we’ve lost and every wound we now choose to tend—may this be a beginning.

Here’s to breaking generational curses, one nail, one brushstroke, one breath at a time.

06/11/2025

The Mind Can Be a Prison—Until We Breathe 🕊️

Last night, I snapped this photo through the divider wall of our somatic breath and movement class. The lines almost look like prison bars—and it struck me:

This is what the mind can feel like when we don’t practice.
When we hold in our breath...
When we hold back our truth...
When we hold on to thoughts that don’t serve us...
We end up living inside walls we didn’t even know we built.
But every time we return to the body—
Every time we move with intention,
Every time we choose breath over control,
We open a window. A door. A way out.
We don’t practice because we have it all together.

We practice because we remember what it’s like to feel trapped in our own skin.
If you’ve been feeling stuck, disconnected, or heavy lately—this is your reminder:
Your breath is not just a tool.
It’s a key.
🗝️🌀 Come breathe with us.

06/09/2025

🌿 Find Your Balance in the Heat 🌿

Balancing Stick (Tuladandasana) isn’t just about holding a shape—it’s about building focus, stability, and strength from the inside out. In our 26&2 (Hot Stretching Yoga) practice, every posture is a chance to stretch your limits, quiet your mind, and come back to yourself.

🖤 This week’s schedule at CoSpace:
🔥 Monday 4:30 PM (90 min)
🧘🏽‍♀️ Tuesday 6:30 PM Hybrid Somatic Flow
🔥 Wednesday 5:30 PM (Express)
🔥 Saturday 9:00 AM (90 min)

Whether you’re a seasoned practitioner or new to the practice, you’re welcome in our studio. Come as you are—sweat, breathe, and stretch with us.

📍CoSpace Studio | Cumberland, MD
🧘‍♀️ Book your spot: yourCoSpace.com/classes

06/06/2025

Why 104° in Bikram Yoga Isn’t Just Heat — It’s Healing

Step into the hot room and you’ll feel it: 104 degrees of intensity, clarity, and release.

But this temperature isn’t arbitrary. It’s a powerful ally in your emotional well-being. Here’s why:

🔥 Heat Softens Resistance
Just like warm clay is easier to mold, your body and mind become more pliable in the heat. It helps you let go — of tension, of control, of what’s been bottled up.

💧 Sweat is a Physical Cry
Emotions get stored in the body. In a 104° room, you’re sweating out more than toxins — you’re releasing old grief, stress, and stuck energy. Each drop is a form of emotional detox.

🧠 Focus in the Fire
The intensity forces presence. You can’t check out or spiral into old patterns — you must breathe, stay, and face what’s inside. And that creates real transformation.

💓 The Nervous System Reboot
This consistent heat soothes your fight-or-flight response. Over time, it builds emotional resilience, teaching you how to stay grounded — even when life turns up the heat.

The hot room is sacred space. Not because of the temperature on the thermostat — but because of the emotional alchemy that happens when you show up for yourself in it.

Come sweat, feel, and heal.

🧘‍♀️🔥

05/27/2025

103 degrees. 38% humidity. Just how we like it.

This is the perfect environment for 26&2 (Bikram) yoga — designed to help your body go deeper, detox faster, and build strength from the inside out.

Why the heat?
• It protects your muscles from injury
• Boosts circulation and cardiovascular stamina
• Supercharges your focus and discipline
• Encourages deep detox through sweat

Ready to experience it for yourself?
Join us at CoSpace for the original 26&2 — where the heat meets healing.

Monday’s at 430p (90 min)
Wednesday’s at 530p (express)
Saturday’s at 9a (90 min)

05/06/2025

We’ve been listening to the energy in the room—and we’re excited to share that Tuesday’s breathwork class is getting a somatic upgrade.

Join us for “Breathe & Move: A Somatic Journey”
📍Tuesdays at 6:30 PM ET | CoSpace or Online

This updated class flow blends intentional movement and transformative breathwork to help you shake off stress, move stagnant energy, and reconnect with your body and breath.

Here’s what you can expect:

🌀 Kundalini rhythms to break through blocks and reset your system
🧘‍♀️ Gentle vinyasa flow to open your body and calm the mind
💨 Rebirthing breathwork to release, restore, and renew

Whether you’re navigating stress, needing a reset, or simply craving a deeper mind-body connection—this class will meet you where you are.

All levels welcome | Use your CoSpace credits or drop in

www.yourcospace.com/classes

04/30/2025

Mental Health Matters!
Fort Hill High School Wellness Fair ✨
Exhale Fully. Inhale Deeply.