The MAT with Nicole Katz

The MAT with Nicole Katz Online does not have to mean alone

THE MAT with Nicole Katz is yoga therapy for your body, mind and Ultimately bringing you more clarity, joy and peace.

TMwNK is a unique whole life practice designed using ancient yoga practices reimagined for a busy modern life. TMwNK will help you connect to your best Self with me as your guide and our amazing community as support! The program includes daily action items that will invite you to

re-pattern negative, limiting and harmful physical and mental habits.

02/24/2026

Sharing a few images from the snow.

Look closely.

Can you see the fresh steps?
The untouched snow?
The well-worn path?
The shoveled sidewalk?

Each one tells a story.
The fresh steps feel brave.
The untouched snow feels full of possibility.
The packed-down trail feels efficient.
The shoveled path feels automatic.

And in our lives, we have all of these too — whether there’s snow outside your window or not.

Where are you walking simply because it’s clear and easy?

Where are you standing at the edge of something untouched?

Where have you already been brave?

Sometimes awareness is the first new step.

02/24/2026

Sharing a few images from the snow.

Look closely.

Can you see the fresh steps?

The untouched snow?

The well-worn path?

The shoveled sidewalk?

Each one tells a story.

The fresh steps feel brave.
The untouched snow feels full of possibility.
The packed-down trail feels efficient.
The shoveled path feels automatic.

And in our lives, we have all of these too — whether there’s snow outside your window or not.
Where are you walking simply because it’s clear and easy?

Where are you standing at the edge of something untouched?

Where have you already been brave?

Sometimes awareness is the first new step

02/24/2026

Today’s practice:
Walk somewhere in the snow where there isn’t already a path.

And just notice.

Notice how you have to think before you step.
Notice how strange it feels.
Notice the hesitation.
Notice the tiny thrill.
It can feel exposed to step where no one else has stepped.
Then notice how you feel when you’re done.
Usually more awake.
More empowered.
Maybe even a little proud.

And if you’re not in the snow, choose something small and new today. A different route. A different response. A different rhythm.

New pathways in the brain are like this too.
They require attention.
Intention.
A little bravery.
But they also bring aliveness.
They also bring new outcomes
New possibilities
New futures

02/24/2026

Post-blizzard drop off this morning.

First steps in fresh snow.

It got me thinking about samskaras — the grooves, the well-worn pathways in the brain that yoga teaches about.
When there’s new snow, someone has to decide where to go first.

They take the brave, slightly awkward steps.

Then the next person walks in those steps.

And the next.

And the next.

Before long, there’s a clear path.

Eventually it gets shoveled.

And then we just go that way.

Our brains work the same way.
We tend to walk where a path has already been laid down. The problem is that those paths get us what they’ve always gotten us.

And that might not be what we want anymore.

Even if you’re nowhere near snow today, you know this pattern. We all do.

Today’s invitation:
Notice where you’re walking simply because it’s where you’ve always walked…

02/19/2026

The earth knows how to begin again.
Beneath frozen ground, in the quiet, in the dark — something is gathering strength.

If this season feels heavy…
If you’re in the middle of your own winter…
If you can’t see the warmth yet…

Let this brave little sprout remind you:
Growth doesn’t need perfect conditions.

Your sun is coming.
Your warmth is returning.
Your thaw has already begun. 🌱

02/13/2026

When my girls were babies, I could dress them however I wanted.
Muted. Chic. Soft neutrals.
My aesthetic, fully expressed.

But part of them growing up… is them growing into their own. And at first? That can feel confronting.
Because their aesthetic is not mine.
It’s bright colors. Sparkle. Fleece. Big feelings.
More is more.

Things that would not be my first choice. 😉
But here’s what I’m learning- in the hopes it helps your transition too-
My job isn’t to mold them into my taste.
It’s to celebrate who they are becoming.

This surprise Valentine’s movie night?
It’s me leaning into that.
Into the pinks and reds and soft blankets and joyful chaos.
Into what feels magical to them.

And honestly… it’s more fun than chic ever was.
Happy Valentine’s Day from our very colorful, very cozy, very joy-filled corner. 💘

02/05/2026

This weekend I shared my Winter Trifecta—three ways I’m working with the season instead of fighting it.
Because this winter has felt longer, deeper, and heavier than usual.

And while nature tells us to slow down, we also have to listen for how much spark we need to stay joyful.

This flow is part of how I’m adding that spark.
It’s a playful, physical challenge I’ve been guiding one of my groups through—designed to reawaken strength, reconnect us to our bodies, and remember that movement can be medicine.

If you have one minute, you have time for this.
Break it down and work on one piece… or try the full sequence.

It brings balance, strength, length, challenge—and a little rolling play.

Build up to 3 sets of 12 with some cooling vinyasas in between.

And if you try it—send me a video. I want to see you in action!

P.S. fellow alignment lovers—can you spot the moment I’m trying to keep my lumbar from flexing while flexing my hip?

DM me when you see it.





This winter has felt longer, deeper, and heavier than usual—like time itself has slowed and the light is taking its time...
02/05/2026

This winter has felt longer, deeper, and heavier than usual—like time itself has slowed and the light is taking its time returning.
(And even if you’re somewhere warm, this season can still feel slow, quiet, and in-between.)
I wrote something for this moment.
It’s a love note to winter—and a guide.
Three gentle, grounded ways to feel more connected, joyful, and balanced right now.
These are the exact practices I’m sharing with my clients and leaning on myself.
The Winter Trifecta is live now on the blog—
in the high-vibration corner of my site.

If you’re looking for a way to feel better about this time of year- Grab a cup of tea and head on over

yogatherapy ayurvedainspired intentionalwinter sacredslowness joyinpractice highvibrationliving

01/07/2026

I don’t know who needs to hear this but…

You did a lot the last few weeks.

Emotionally. Physically. Energetically.
And now—your body is coming down from it all.

After big output (holidays, family, travel, planning, parties), your nervous system and hormones take a dip. It’s not just in your head—it’s in your chemistry.

Dopamine, serotonin, cortisol... all shifting.
That crash you feel? It’s normal.
Tired. Rundown. A little sad.

This is the part after the high. The part no one talks about. The part we certainly forget to plan for.

So for the rest of this week—give yourself space.
Let the kids go back to school.
Let the laundry wait.
Let your brain be foggy.
Let your body be still.
You will return.
You will feel like yourself again.
Let this week be the reset. I know I am! And every pocket of space I opened for myself felt like a gift I could settle into. Each pocket helped me feel a little more like myself.
What space can you give yourself today?

With you in the pause 🖤

It’s January 2nd.We’re still in the soft space between what was and what’s next—The holidays behind us, but life not qui...
01/02/2026

It’s January 2nd.

We’re still in the soft space between what was and what’s next—
The holidays behind us, but life not quite returned to its usual rhythm.

And in this tender in-between, I want to offer you one small thing.

Not a resolution.
Not a reminder to try harder or do more.
Not another should.
Just a simple practice.

Something that found me when I was deep in the ashes—
and changed everything.

✨ Curl up, find a quiet place, and click the link in Stories to read the full blog.

This practice is small. Gentle. Life-altering.
With love,
Nicole

12/09/2025

Holiday reindeer hair brought to you by… Ayla.
All her idea. All her joy. All I had to do was say yes.
And honestly?
This is yoga therapy too — the practice of noticing where I want to step in…
and choosing instead to step back.
Because I honestly think our kids know more than we do.
They’re closer to Source.
Closer to their own truth.
Closer to the pure, unedited version of themselves we spend adulthood trying to remember.
And the older Ayla gets, the more I realize my job isn’t to mold her or manage her or make her into someone who keeps everyone else happy.
My job is to get out of her way.
To let her voice grow louder than my fears.
To make space for her ideas, her instincts, her creativity — even when it’s scary or inconvenient or not what I would have chosen.
Because I don’t want her carrying a voice shaped by my people-pleasing, my caretaking, or my need to make everything smooth.
I want her carrying her own.
So I’m practicing letting her lead more.
Co-piloting instead of driving.
Trusting that she’s connected to something wise and wild and whole…
and that my work is to support that, not overwrite it.
Today, that leadership looked like reindeer hair.
Tomorrow, who knows?
But I’ll be right beside her — listening, learning, letting her grow.
🦌💛✨

11/24/2025

Somewhere along the way, many of us traded wonder for responsibility.
Joy for efficiency.
Play for productivity.
But the part of you who blew bubbles into her water?
She’s still in there.
And she’s asking for a little space today.
Let her out for a minute.

What we feed will grow.

If we want more ease, more abundance, more lightness…
we have to feel, to feed those feelings! And yes- making all your dreams come true can start with blowing bubbles! 🫧🫧🫧🫧

Pass it on. 💛

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Our name, Yoga 216, comes from a passage in Patanjali’s Yoga Sutras which translates to ‘Pain which has not yet come is avoidable’ or suffering is optional ! Our aim is to lead you through a better class - every time. 216’s small group yoga classes guide and challenge you in a safe and productive way. In this supportive and encouraging environment, your physical limitations will be heard and your practice will develop in leaps and bounds.