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.

02/19/2026

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. 💛

11/19/2025

“The only thing missing from any situation is the love we’re not bringing to it.”
— Marianne Williamson
The holidays have a way of activating everything — especially when it comes to family.
In today’s Off the Mat Chat: Holiday Edition, I’m sharing a short yoga therapy practice to help you recognize the role you’re playing in your family dynamics — and how to choose something different this year.
Not because it’s all on you.
Not because you’re to blame.
But because reclaiming awareness gives you back your power.
The power to respond instead of react.
The power to bring love — even when it’s hard.
It’s just 90 seconds.
And it might change the way you show up at Thanksgiving. 💛

Dearest Yogis,The 2026 Ayurvedic Cabin Retreats are now open for registration.These weekends have become one of the true...
11/14/2025

Dearest Yogis,

The 2026 Ayurvedic Cabin Retreats are now open for registration.

These weekends have become one of the true highlights of my work: a rare chance to step away from the noise of daily life and immerse in healing, rest, and reconnection.

Held at my magical cabin in the Hudson Valley ( -just 90 minutes from NYC), each retreat welcomes an intimate circle of just six women into a deeply personalized experience of yoga therapy, Ayurveda, and stillness. Created in collaboration with three extraordinary Ayurvedic practitioners, and Sabine Garcia these retreats are both quietly transformative and powerfully grounding.

✨ At my link in bio, you’ll find buttons with all the details for both retreats — dates, pricing, what to expect, and how to register. ✨

I hope you’ll take this moment—before the swirl of the holidaze sets in—to put yourself on the calendar for 2026.

With respect and love,
NK

PLEASE NOTE: Because space is so limited—and many of last year’s guests are already returning—these spots will fill quickly. Early registration is highly recommended. Deposit/payment plan options are now available at checkout.

10/30/2025

Today’s practice in action….
Something I love: setting up a party
Something I don’t love: cooking
Something else I don’t love- dinner/bath/bed—> always my hardest time of day (especially by Friday night of a week of solo parenting)
Turned into: setting up a Halloween party while the kids were at school and making it a dance party that turned into pizza movie night- it was easy and chill all wrapped up in holiday fun for all of us!

10/30/2025

The holidays are here- how do we avoid the absolute overwhelm of them- and dare I say- enjoy them?!

Well, Halloween is tomorrow — which means the marathon of the holidays is about to begin.
And if you’re a mom, you already know: the next two months can be beautiful but also totally overwhelming and exhausting.

BEFORE the pace picks up is the time to consciously decide to do things differently and to make a plan to help get you there….Im going to give you a little permission — and a practice — to come into right relationship with the holidays. Because when you feel better, everyone around you does too and we teach our children what a family centered home looks like!

Here is a morning journal practice to help you craft a season that feels as good as it looks:

✨ 1. What I love most about the holidays is…
Free-write for a page or so — let it pour out.
Then make a numbered list (5–10 things) of what you truly love and where those things show up in your season — the lights, the music, the cooking, the cozy nights, the connection.
👉 Ask yourself: How can I add even more of this in this year?
✨ 2. What I like the least about the holidays is…
Again, free-write, then make a list of the specific tasks or traditions that drain you.
Next, on a fresh sheet of paper, go line by line and ask:
— Can I delegate this?
— Can I delete it entirely?
Because not everything that’s always been done needs to be done again.
✨ 3. The things I have to do because, well… mom life.
Make that list — 5–10 things you can’t skip.
Then brainstorm how you can make them more joyful.
Could you bring in a small piece of something from your “love” list?
A playlist, a podcast, a coffee, a cozy outfit, a shared moment, a laugh.

I promise - taking 20min to do this- even if you don’t take action on all of them will give you the insight you need to start to reclaim the magic this season is supposed to bring to all of us- not just those we serve.

Let’s make this the year YOU enjoy it too. ✨

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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.