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.

03/22/2026

A little ON THE MAT/OFF THE MAT moment from my practice today…

I realized I wasn’t fully extending one of my legs
not because I couldn’t…
but because there was a block in the way.

And it immediately brought me back to something one of my teachers, , said to us years ago:
“Move the prop, not your body.”

So often, we adjust ourselves around the obstacle.
We shrink.
We compromise the pose.
We change our selves-and we don’t even question it.
When really… we could just move the thing that’s in the way.

And of course, this isn’t just about yoga ON THE MAT.
✨ Where in your life are you not fully extending?
✨ Where are you holding back, dimming, or reshaping yourself because something external isn’t quite right?
A relationship. A job. A habit. A choice you keep making.
What if, instead of continuing to adjust you…
you moved the prop?

That’s the practice this week.
Find the thing that’s in your way
and move it!

So you can fully extend into your joy.
Into your purpose.
Into your fullest, brightest self. 💛

Xoxo
NK

03/22/2026

A little on the mat / off the mat moment from my practice today…

I realized I wasn’t fully extending one of my legs —
not because I couldn’t…
but because there was a block in the way.

And it immediately brought me back to something one of my teachers, said to us years ago:
“Move the prop, not your body.”

So often, we adjust ourselves around the obstacle.
We shrink.
We compromise.
We change ourselves -We don’t even question it.

When really… we could just move the thing that’s in the way.

And of course, this isn’t just about yoga ON THE MAT
✨ Where in your life are you not fully extending?
✨ Where are you holding back, dimming, or reshaping yourself because something external isn’t quite right?
A relationship. A job. A habit. A choice you keep making.
What if, instead of continuing to adjust you…
you moved the prop?

That’s the practice this week.
Find the thing that’s in your way — and move it.
So you can fully extend into your joy.
Your purpose.
Your fullest, brightest self. 💛

Xoxo
NK

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

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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.