Katrina Hawes Wellness

Nourish & Flow

A live yoga add-on created just for clients enrolled in Nourish & Thrive Essentials, offered twice each week on Zoom. This gentle practice blends simple movement with light pranayama (breathwork) to support your stress reduction, mental well-being, and overall movement goals. Together, we’ll help your nervous system settle, release tension, and reconnect with your body in a calm, accessible way.

Nourish & Flow is designed to support your NTE journey by helping you:

  • Slow down and shift out of stress

  • Pair movement with intentional breathing

  • Practice beginner-friendly pranayama

  • Improve mobility and ease through gentle stretching

  • Reconnect with your body in a supportive, pressure-free space

  • Build resilience and calm between coaching sessions

How it works

01 | Join the Weekly Class

Nourish & Flow is offered twice each week on Zoom, and you’re welcome to join whichever sessions fit your day — one or both. Each class blends gentle movement and light pranayama to support your stress reduction, mental well-being, and overall movement goals.

02 | Prepare Your Space

All you need is a mat or comfortable surface, a blanket or pillow for support, and a quiet corner where you can unwind. If you enjoy using props, you’re welcome to bring them in — over time, many people find that having two yoga blocks, a bolster, and a strap makes certain movements more comfortable and supported. Use whatever helps your body feel relaxed and at ease.

03 | Move, Breathe, and Reset

We’ll explore slow, accessible movement paired with mindful breathwork to help your body release tension and your mind settle. Every class is designed to meet you where you are and help you feel more grounded and supported.

04 | Carry It Into Your Week

You’ll learn simple tools — breathwork, grounding techniques, gentle stretching — that you can return to anytime. These practices help reinforce the stress reduction, movement, and mindset work you’re already doing in your NTE program.

Weekly Schedule

Nourish & Flow is offered twice each week on Zoom, and you’re welcome to join whichever sessions fit your day — one or both. There’s no need to commit to the same time each week.

  • Tuesday at 6:00 pm ET

  • Thursday at 9:00 am ET

  • Location: Live on Zoom

  • Instructor: Katrina Hawes

You’ll get a weekly reminder email with your Zoom link for class, so it’s always easy to join whichever session fits your day. And if you ever need the link again, just reach out — I’m always happy to resend it.

Looking Forward to Practicing With You

I’m so glad you’re here, and I can’t wait to see you in class. Nourish & Flow is such a special part of the NTE program, and my hope is that it becomes a calming, restoring pause in your week. If you ever have questions or need anything, just let me know — I’m here to support you.

Interested in working together?
Learn more about the Nourish & Thrive Essentials program here.

Thank you

I appreciate you taking this step toward understanding your health on a deeper level. The more you learn about your body, the more confident you’ll feel in making choices that truly support your well-being.My goal is to give you the tools and insights to help you take control of your health with confidence. If you have questions or need guidance along the way, I’m here to support and empower you on this journey.