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.

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. ✨

Most days, I am more tree than woman too — aren’t you?We are the ones who feed — sometimes from our very bodies.We are h...
10/16/2025

Most days, I am more tree than woman too — aren’t you?

We are the ones who feed — sometimes from our very bodies.
We are haven and home.
We are safety, softness, and strength.
We are shade when life runs too hot and warmth when the cold seeps in.
We are meant to be steadfast — the ones everyone can lean on —
and somehow also required to bend, to shift, to sense the storms before they come.
To know when to let go, when to bloom again, when to root down deeper.

But to do all of this — to keep standing, to keep giving — we must be anchored.
We must know where our own sun lives.
We must tend the soil that keeps us alive.
Yesterday’s reel was about the reality of what that looks like.
Today, I’m leaning into the spiritual depth of it — as I prepare for the retreat, where we’ll be embodying Tree Pose for all these reasons and more, on and off the mat. 🌳💛
May you take a moment today to find your sun. To water your roots. To remember that even the most giving trees need tending, too.

10/15/2025

A little OFF THE MAT share from my mat this morning as I get ready for the retreat.
I’m doing something that feels really good — something that reminds me what it means to show up from fullness instead of depletion.
And I want to give you permission to do it too- Ready to practice putting your own oxygen mask on first?
Here’s how:
✨ Pick one place in your life where you’re about to show up for others.
✨ Before you do, take one tiny action to care for you — something that feels good, no matter how small.
✨ Then, after it’s over, check in. How did it feel to have tended to yourself first?
Notice what shifted.
Notice if it’s a practice you’d like to do again.
That’s it.
That’s the work. 💛

10/02/2025

This morning, I asked my daughters to help set up my workout space while I ran upstairs to get dressed for drop-off. But- I didn’t expect this.

They didn’t just lay out my mat — they thought of everything: water, iced coffee, and even those little notes of encouragement I usually send them off to school with.

Why share this? To share why it’s not a luxury to move your body- to support you by showing you all the messages it gives our families when we do-

We are a family, and in this house, care flows both ways.
I want my daughters to grow up knowing they are not the only ones worthy of support, softness, or showing up.

I want them to know that moms don’t just give, we receive. We rest. We move. We honor our bodies — not because we hate them, but because we love them.

If you’re a mama who feels guilty carving out time for herself to move, to breathe, to be...
Let this land softly in your heart as inspiration:
Your kids are watching.
They’re learning how to care for themselves by witnessing how you care for you.

When you let them in on your journey… you show them the way into their own 💗

P.S. Ayla’s note hit me extra deep — She’s not just copying what I do — she’s already claiming it as part of who she is. Her own rhythm, her tool to listen inward.

This is the trans-generational power of reparenting ourselves💜🌙

this made me think of you too!

09/09/2025

Ever notice how one anxious thought at night turns into a full-on parade?
Same.
If your mind loves a midnight march, you’re not alone. That’s why we practice. That’s why we breathe. That’s why we laugh about it.
And when the turkeys show up in your mind? 🦃
Try pratipaksha bhavana — the practice of choosing an opposite thought.
🌙 Instead of “I can’t handle this,” try:
✨ “I’m grounded. I’ve done this before.”
🌊 Instead of “What if it all goes wrong?” try:
✨ “I trust myself to respond with grace.”
We don’t stop the parade — we redirect it.
👉 Follow for mindfulness made fun (not impossible).

After the birth of my first daughter, one of the things that struck me most—because for the first time I truly understoo...
08/31/2025

After the birth of my first daughter, one of the things that struck me most—because for the first time I truly understood it—was how often I’d hear another mom say something like:
“I had an emergency c-section, but it’s fine—the baby is healthy.”
And suddenly, I could feel the weight of that sentence. How loaded it was.
What a crock it was.
That woman had gone through something real—scary, painful, maybe even traumatic—and yet, she wasn’t allowed to be seen or held in her experience. She had to pick one feeling. And of course, she picked “happy my baby is ok.”
But here’s the truth: she was feeling both.
And she deserved space for both.
I call these moments Swirl Cones—the times when two totally conflicting emotions live inside us at once. 🍦 Motherhood is full of them! And that’s ok! That’s normal!
And here’s the thing: our feelings are never random. They’re the key to understanding how in (or out of) alignment we are with our true calling. They’re signposts guiding us back.
Learning to name all of our feelings—without judgment—isn’t indulgent. It’s the practice that allows us to process what’s real, build resilience, and create the life we truly desire.

✨ Part 2 of my Back-to-School series is live now (link in bio). Inside, I share more about the Swirl Cone and a fun free resource to help you start naming your own.

School starts next week—and while the world celebrates fresh notebooks and first-day photos… I know you might be totally...
08/28/2025

School starts next week—and while the world celebrates fresh notebooks and first-day photos… I know you might be totally overwhelmed.
The endless emails. The supply lists. The sign-ups. The meal prep. The scheduling gymnastics of pickups and drop-offs. And the shoes (seriously, why is it so hard to find shoes that fit?).
This is one of the heaviest mental load seasons of the year for moms—and it often goes unseen. But I see it. And I see you.
So this week, I am sharing 3 of my most prescribed principles and practices for moms—the ones I return to again and again in my work, because they create real shifts in how life feels.
✨ Today we’re kicking off with Part 1. It starts with a Solo Cup—but not the red kind from your college days. This one’s the grown-up, spiritual version… and it might just change how you start your day, and how you move through your whole season.
👉 Click the link in bio to read more about this practice, how I started using it, and why I’ve found it so crucial.

This season doesn’t have to feel like survival mode. It’s possible—I swear.


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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.