Istre Yoga

04/09/2026

Here is the full class pricing list, as well as registration forums for the various classes. You can submit a forum to sign up for a class, or call Essence for more information on class sign-ups and pricing.
Call: 214-897-4989
or Submit Forum the links below:

Schedule Open Class: https://docs.google.com/forms/d/e/1FAIpQLSfxoo5d1YeQiHngTOVkywcTR94B6Zb1BQLRkYyyzOGIgz_uQg/viewform?usp=dialog

Private Session:
https://docs.google.com/forms/d/e/1FAIpQLScp3W_cG5C_ALFIGGO8n8FhLUwdeUZFBCyhyx3qgePpgj4N4w/viewform?usp=dialog

Semi-Private Session:
https://docs.google.com/forms/d/e/1FAIpQLSekdm9ACHr45LypDtnALYVZOAt85g5H2JXa9ccoCiuTc5HatA/viewform?usp=dialog

04/09/2026

My Thoughts on Sun Salutations

I know, many people loathe the idea of doing sun salutations, let alone a lot of them. However, they are one of the first things I love teaching people because of their benefits. It became routine for me to do them in my own practice or before teaching a class. They are the perfect remedy for when I come to the mat and need movement, but don't feel like doing anything. I default to sun salutations, and know they are a great way to find an energy boost.

This routine first started during a challenge I did from one of the YouTube creators I follow. (Arianna Elizabeth, for those who want to look her up!). She had a 30-day Sun Salutation series, in which we did 10 sun salutations every day. This was also a routine established in most of my teaching certification classes. I ended up doing the 30-day challenge 3 different times, plus all my certification classes, to help improve my strength and posturing. While my chaturanga dandasana flow is still not perfect, I am proud to say I can do it!

Nowadays, 10 sun salutations take a maximum of 10-15 minutes for me to complete. When I started, I felt they were a chore. But now, I fully appreciate them, as they helped me build mobility, strength, and confidence in my practice.

Which is why I encourage everyone to start by working towards their 1st Sun Salutation, and then build on that practice before taking on any difficult flows or postures.

Sun Salutations (Surya Namaskar) are a series of set movements, typically in a hatha-styled or vinyasa flow , performed to wake up the body. They are not from traditional practices, as some may say, but are said to have been passed down by enlightened sages of the Vedic age. Many flows used in modern yoga are based on the basic movements in this series.

Sun salutations are always a good starting point when it comes to building on your asana practice. Working in pranayama (breathing) and meditation are also both ways to deepen your practice and find inner connection.

The most important part of yogic practice is doing what's best for you and your body.

The practice is always going to look different for each person. It's not a competition, and there is no race to improve strength and flexibility. I have been practicing for the past 7 years, and there are still many aspects of the practice I'm working to improve. It's not always smooth sailing. Take the time you need, and find grace and thankfulness for being able to do what you can!

Full Post and Posture Breakdowns:

Sun Salutations (Surya Namaskar) are a series of set movements, typically in a hatha-styled or vinyasa flow , performed to wake up the body.

03/30/2026

Intro to Nidra Meditation

Nidra meditation is a guided form of meditation that seeks to help the body reach a sleep-like state. It is also referred to as NSDR or Non-Sleep Deep Rest. The ultimate goal is to activate the parasympathetic nervous system and reduce cortisol in the body to help calm the nervous system down and promote healing in the body.

Every day we are in a fight or a life-threatening situation. Sometimes, various situations and traumas can cause us to remain in this state, causing unhealthy sleeping patterns and chronic pain. Nidra meditation is a primary tool that is used to address these issues.

By entering this state, we can relax the body and target various aspects of turning inwards. This helps us release that fight-or-flight sensation, or address the cause of that sensation by finding a place of release and retreat.

Performed on a regular basis, this meditation has many benefits, including the one above. It takes a lot of practice to be able to remain aware and awake during longer sessions, so it's beneficial to start with shorter practices before trying to extend the time spent in this state.

If you fall asleep during meditation, it's because you need the rest. Simply recognize you needed it, and move on. NEVER BE ASHAMED OF THAT!

Full Post:

03/18/2026

A Peek at my April Calendar!

We are continuing with the Elements Series this month. I will only be doing these classes and incorporating the breath work and meditation into the class time.

Registration Link: https://docs.google.com/forms/d/e/1FAIpQLSfxoo5d1YeQiHngTOVkywcTR94B6Zb1BQLRkYyyzOGIgz_uQg/viewform?usp=sharing&ouid=113884516307495519985

03/18/2026

My Class Structure

Our goal is to work through emotions and process them. What does our body do as we move through the space? How does the body work in these states? Why do we think this affects us? etc.

This approach is largely based on trauma-informed yoga and more traditional practices. By finding movement in the body, we prepare to find proper rest when we reach savasana (co**se pose) at the end of practice. This helps make the ending meditation so much more beneficial. It helps students find relaxation and release. The core of yoga is union with the "self," and during yogic practice, we observe before coming into a final reflection.

I organize a micro-class structure rooted in tradition but aimed at making yoga more approachable and focused on mental and emotional benefits. Both hatha and restorative classes follow this model—hatha offers more flow, while restorative centers on tension release and stretching.

This style of class is perfect for beginners, those seeking mobility training, people with aging joints or joint issues, lowering cortisol, stress relief, and targeting mental health. I’m going to stop there for now, but there are a lot more benefits to this style of class.

My goal as a teacher is to help people find connection and strength within themselves to promote creativity and resilience in both the body and mind.

Micro-Class Structure

1. Minutes 0-10: Breathing & Meditation with Little Movement
2. Main Practice
----Minutes 11-35: Main Sequences & Flows
---Minutes 36- 40: Light Stretching
3. Minutes 41-60: Final Breathing & Meditation

Full Class Structure and Breakdown:

02/26/2026

02/26/2026

A little Pinterest inspiration! I love finding little things like this to read during practice. Perfect for the imperfect practice. The mat is our time to explore and play, even if things go wrong. You fall out of a balance, you can’t get your breathing under control, you come of an intense stretch early. These things happen. But, that’s the point!

Practice is imperfect. And that’s what makes it a beautiful part of our journey.

02/26/2026

Class Registration is open or my March Yoga Calendar! Classes are small at 2-3 people to keep a more personalized feel.
Let's flow together!

Sundays: 8am & 6pm
Mondays: 8am, 10am, 6pm
Tuesdays: 8am, 10am, 6pm
Fridays: 8am & 10am
*See FB Events Page for more event times and class options

Registration Forum:
https://docs.google.com/forms/d/e/1FAIpQLSfxoo5d1YeQiHngTOVkywcTR94B6Zb1BQLRkYyyzOGIgz_uQg/viewform?usp=share_link&ouid=113884516307495519985

Here is a look at my March 2026 class plans. I will follow up with posting the class times in my events, as well as class descriptions.

The Elements Series is going to be my focus for March & April, as we target reconnecting with the body through awareness and visualization. We will start with an intro class that includes all the elements, pause for classes celebrating the Spring Equinox, then have classes based around one element at a time.

Remember that classes can be booked for private and semi-private lessons. You don't have to wait for class!

Classes will be up to 2-3 people, and sign ups will be first come first serve. See weekly schedule for more class times.

Contact for details:
Personal DM
(214) 897-4989
essencemassagedayspatx.com

Class Registration Forum:
https://docs.google.com/forms/d/e/1FAIpQLSfxoo5d1YeQiHngTOVkywcTR94B6Zb1BQLRkYyyzOGIgz_uQg/viewform?usp=header

02/25/2026

Here is my complete registration forum list:

Feel free to call or contact Essence as well at https://www.essencemassagedayspatx.com or call (214) 897-4989

You can also email me with questions at cistre04@gmail.com

Group Class Sign-Up Forum:
https://docs.google.com/forms/d/e/1FAIpQLSfxoo5d1YeQiHngTOVkywcTR94B6Zb1BQLRkYyyzOGIgz_uQg/viewform?usp=header

Private Sessions Forum:
https://docs.google.com/forms/d/e/1FAIpQLScp3W_cG5C_ALFIGGO8n8FhLUwdeUZFBCyhyx3qgePpgj4N4w/viewform?usp=header

Semi-Private Session Forum:
https://docs.google.com/forms/d/e/1FAIpQLSekdm9ACHr45LypDtnALYVZOAt85g5H2JXa9ccoCiuTc5HatA/viewform?usp=header

Address: 4325 Windsor Centre Trail, Suite 450, Flower Mound, TX Contact us at 214-897-4989 or cistre04@gmail.com Class Price is $25 per person. For membership pricing contact Essence for Member benefits.

02/24/2026

It's Here! I have a Google Forum for those who want to sign up for classes through me. I can get you on the schedule ;)

Feel free to call or contact Essence as well at
https://www.essencemassagedayspatx.com
or call (214) 897-4989

Group Class Sign-Up Forum:
https://docs.google.com/forms/d/e/1FAIpQLSfxoo5d1YeQiHngTOVkywcTR94B6Zb1BQLRkYyyzOGIgz_uQg/viewform?usp=header

Event Address: 4325 Windsor Centre Trail, Suite 450, Flower Mound, TX Contact us at 214-897-4989 or cistre04@gmail.com

02/23/2026

Things to bring to Class: A Quick Look to Setting Up Your Own Yoga Space

1) Yourself--- You are the most important part of the practice. We have supplies you can use but below are some suggestions to add to your workout bag.

2) Yoga Mat--- Teacher recommends to find a sustainably sourced rubber or cork mat to help with grip. You can also bring a towel or blanket to practice on. We have some spares to use if you’re saving up!

3) Blocks--- Teacher uses thick sustainably sourced cork blocks, but some thick foam ones work just as well. No blocks? Our teacher recommends books at least Twilight or the Harry Potter thickness.

4) Straps--- Any type of yoga or fitness straps will do. You can also use scarves or long socks as a substitute.

5) Bolsters---
Nice yoga ones, or cushions from your bed. Something to help rest the body on. Our teacher used a pillow pet before investing in good bolsters.

6) Blankets--- We supply them, but feel free to bring your own!

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For some practices that call for a little more care and creativity, it might be good to have these on hand if you’d like to create a fully-stocked yoga bag.

7) Massage Oils--- Sometimes we will take time to massage parts of the body

8)Any notes from doctor or medical professional--- This can help teachers in cases of injury or limited mobility. Health conditions can also affect how we use certain breathing and meditation techniques, as some can hurt the body rather than help it.

9) Essential Oils or Fragrance--- You can use these on your mat, but our teacher will use a diffuser during classes. Since some people prefer certain scents, it is asked that you keep these for personal use on your person or yoga mat.

10) Mat cleaner--- It’s good to have this on hand in case you want to start fresh before practice or clean up afterwards.

11) Towels or Wipes--- Don’t worry, we have those too! Feel free to bring your own.

02/18/2026

About the Teacher: Courtney Istre

Courtney is a 200 RYT Certified Teacher registered with the Yoga Alliance. She aims to help others reconnect with themselves through healing and movement. She specializes in Hatha, Yin, and Restorative asana practices, with training in various Meditation styles and Pranayama (Breathing) techniques. In her spare time, she’s a musician who loves pottery, crochet, and spending time watching Anime with my dog. She loves to travel and meet others.

Her goal as a teacher is to help others connect with themselves in order to foster creativity and explorations. She loves to stay curious and encourages others to approach life in a similar way. Her background in the creative arts and travel gives her the kind of experience that can’t be read about. She keeps things light-hearted and open for interpretation, just like her art teachers taught her. You never know if you never try!