yoga and workshops
prenatal yoga
Prenatal yoga classes are specifically designed for all stages of pregnancy! You’ll learn movements and breathing techniques that will help you before, during, and after birth (regardless of how your baby comes into the world). If you have any special circumstances, we will talk through how to best support your body through class.
Weekly drop-in class | Saturdays 9:45am
Mind the Mat, Lyon Park
Private sessions
If you are interested in private prenatal yoga, including virtual or in-home, please reach out here.
workshops & retreats
Workshops are an opportunity to go deeper on a given topic and usually include a creative exercise and a chance to connect with other women. I offer prenatal- and postpartum-specific workshops as well as general population women’s circles in NoVA and NW DC.
the pelvic floor & fear in birth
Thursday november 6th; 6:30-7:30pm | Well body collective
Pregnancy and birth bring both excitement and uncertainty — and often, fear.
This workshop offers practical tools and insights to help you move through fear and prepare your body and mind for birth.
Join Dr. Rachel Payne (PT, DPT, NCPT, CMTPT) and Emily Konig (RYT-200, PRYT, HypnoBirthing Educator) to explore:
The pelvic floor’s role in birth and its powerful connection to the nervous system
How breath supports both pelvic floor health and the birthing process
What fear really is, how it impacts birth, and how to shift your relationship with it
Through guided education and hands-on practice, you’ll learn positioning, relaxation, and breathing techniques, along with fear release exercises and simple rituals to grow your confidence.
coming home: a woman’s autumnal retreat
october 24-26th | lake anna, va
As the leaves turn and the air grows crisp, join us for a soul-nourishing women’s retreat nestled near the peaceful shores of Lake Anna. Just 90 minutes from Washington, DC, this retreat invites you to step away from the noise and reconnect—with yourself and with a community of women.
What to Expect:
Gentle, intentional movement (no yoga experience needed)
Seasonal, nourishing meals and warm cups of tea
Space and time to rest, reflect, and explore
Meaningful connection with other women
Access to nature, sauna, and cold plunge for deep renewal
Laughter, conversation, and those soul-deep exhales you’ve been craving
postpartum: reiki & restore
sunday november 9 from 2-3:15pm | mind the mat, Del ray
Being a mama is both beautiful and demanding! Whether you're navigating those early postpartum weeks or years into your motherhood journey, this workshop is your invitation to pause and take time to fill your own cup.
Join Emily for an afternoon of gentle movement, healing Reiki energy, and genuine connection with other moms. In this nurturing space, you'll be held and supported as you give yourself permission to simply be—not the caregiver, not the one with all the answers (or snacks), just you. Come as you are, and leave feeling more relaxed, aligned, and nourished.
This is a highly specialized workshop that has room for seven people. You will receive supportive, individualized attention and care in a small group setting.
No yoga experience necessary. Please bring your own mat and water.
$45 - Deluxe Monthly Members receive 15% off
“a woman in harmony with her spirit is like a river flowing. she goes where she will without pretense and arrives at her destination prepared to be herself, and only herself.”
Maya Angelou