What are the opening hours?

Tuesday 9am - 5am Wednesday 9am - 5pm Thursday 9am - 5am Friday 9am - 5am

Pneuma Yoga

Somatic Yoga and breath retraining to reduce pain, calm your nervous system, and restore strength from the inside out.

Somatic exercises are designed to re-educate chronic muscle tension through small, mindful contractions and releases. By doing this we can reconnect "lost" or "stuck" muscles that may feel tense and sore. With consistent practice we learn to keep our bodies in a relaxed and balanced state, greatly improving stamina, mobility and strength. This not only feels great for our bodies, but it has a profound impact on our nervous system. As we work on resorting function through the spine, shoulders, pelvis and hips we find balance and harmony in our system. We then can progress to restoring functional movement through therapeutic yoga and strength through traditional asana. Essentially moving from a state out of balance and back to center and harmony. Pranayama is a large part of my classes as well. Functional breathing is essential for the practice, we cannot reset our nervous systems if our body is in a state of stress. Slow, low and deep breathing keeps our bodies in a parasympathetic state, where we can rest, digest and heal. We learn to relax and keep the mind in a peaceful state!

03/13/2026

Don't skip breathing!

The Breath is EVERYTHING!! 🙏😁

03/11/2026

Why does everyone run away when I say “breathwork”? 😂

03/10/2026

Breathing isn’t just about oxygen.

The diaphragm influences the nervous system, digestion, and the way the body processes stress.

I just started a short series exploring the solar plexus, the diaphragm, and the gut–brain connection.

Watch the full videos on my channel. https://youtu.be/VrvaNhpjSOg

Subscription is free!! Learn about breathing and you'll never look back!!

03/08/2026

Breathing Is Woo Woo

Or is it????

Dive in and discover your breath! 🙌❤️🙏

03/07/2026

Most people have felt a “knot in the stomach.”
That sensation comes from a real nerve center called the solar plexus.

Part 1 of a short series exploring how the nervous system, breath, and digestion connect.

Watch the full video on my YouTube channel: Pneuma Yoga

03/02/2026

Your diaphragm reacts to stress before you do.

If it braces, your heart and nervous system follow.

Train the rhythm.
Build resilience.

Full practice on the channel.

02/28/2026

Stress is not just mental.
It’s physiological.

When pressure rises, your breathing pattern changes first.

Faster.
Shallower.
Shorter exhales.

That pattern reinforces the stress response.

You can interrupt it.

Inhale through your nose.
Exhale longer than you inhale.
Repeat for 2–3 minutes.

This is one of the foundational tools I use with clients to build resilience and improve nervous system regulation.

Regulation is trainable.

If this resonates, feel free to reach out.

02/26/2026

A quick reset for focus and calm.

3 short nasal inhales.
1 long, controlled exhale.

Contract the throat slightly on the exhale.
Let it slow you down.

Pause at the bottom.
Feel the shift.

Save this for when your mind is racing.

02/22/2026

Sleep issues.
Migraines.
Anxiety.

Different symptoms — same underlying pattern.
Nervous system overload.

Yoga therapy isn’t random stretching.
It’s structured regulation.

Slow the body.
Steady the breath.
Restore awareness.

That’s how resiliency is built.
Not by eliminating stress —
but by increasing capacity.

02/10/2026

I want to offer something in service of our community.

Beginning this Saturday, I’ll be hosting free therapeutic yoga classes every Saturday from 10:00–12:00 focused on nervous system support, deep relaxation, somatics, and breathwork.

These classes are open to everyone.

This is a space to slow down, breathe, and feel supported during a time when many people are under immense stress.

After the practice ~75min, I’ll hold an optional satsang for anyone who would like to stay, sit together, and connect.

There is no cost to attend.

If you feel called to donate, all proceeds will be given directly to support people in our community who are struggling to afford rent and groceries here in Minnesota.

This offering is rooted in care, solidarity, and the belief that we support each other through difficult times—practically and humanly.

I plan to continue holding this space indefinitely, as long as it’s needed.

If you’re able to come, please do.
If you’re able to share, that helps too.

Let's support Minnesota, one of the best states to live in. We will get through this. Love will always win. 🙏❤️

02/04/2026

A couple of Updates!

My Ayurveda workshop is now going to be two different weekends. I will host two separate events on the first and second weekend in March. $150 for workshop.

This is an excellent opportunity to learn about Ayurveda and discover time tested practices for health and well being. By far the most amazing thing I never intended to discover!😍 You will definitely get common sense information and practical nutrition guidance rom this workshop.

DM me for more details!🙏🙏❤️❤️❤️

Also check out my YouTube page Pneuma Yoga for all kinds of content on breathwork, somatic yoga and meditations. If you want to improve your breathing, or stress management or are looking for better movement and pain relief, this is the place for you!

Third I have a class tonight at my studio. Small classes focused on relaxation, somatic movements and breathing to restore balance and energy. Great classes for everyone. If you are curious about classes or one on one therapy feel free to message me anytime! 🙏🙏🙏❤️❤️❤️

02/02/2026

Looking for a way to feel healthier? Happier?
Have you ever heard of Ayurveda?

Join me for an introductory exploration of Ayurvedic nutrition and lifestyle—designed to offer grounding, clarity, and practical tools for optimizing health and wellness.

Over four spacious mornings, we will gather in a small group to learn, reflect, and reconnect with the rhythms of the body and nature. This is not an intensive or information-heavy experience, but a supportive container for understanding yourself more deeply and cultivating balance in daily life.

Each session includes learning foundational Ayurvedic concepts, a short embodied practice, community discussion, and viewing the documentary Ayurveda Unveiled. You’ll also receive simple practices and reflections to continue at home between sessions.

Together we’ll explore:

~Ayurveda’s definition of health (Swastha)

~The Five Elements and the Doshas

~Prakruti & Vikruti (your constitution and current state)

~Dhatus (the body’s tissues)

~The Six Tastes and how food supports balance

~Daily lifestyle rhythms that support resilience

This workshop is ideal for anyone curious about Ayurveda who is seeking steadiness, nourishment, and practical ways to care for themselves—especially during times of stress or transition.

📅 March 7, 8 + 14, 15
⏰ Saturday & Sunday mornings, 9:00am–1:00pm
👥 Small group (5–8 participants)

Each session is intentionally spacious, allowing time to learn, rest, integrate, and connect. You’re invited to come as you are.

✨ Limited to 8 participants
✨ Minimum of 5 participants to run
Book Here: https://pneumayoga.as.me/?appointmentType=88691779

If you feel called to slow down, reconnect with your body, and explore a more balanced way of living, you are warmly welcome here.

Address

275 37th Street NE, Suite 200
Rochester, MN
55906

Opening Hours

Tuesday	9am - 5am
Wednesday	9am - 5pm
Thursday	9am - 5am
Friday	9am - 5am

Website

https://www.pneuma-yoga.com/

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