Classes & Services

Aerial Yoga class offers authentic yoga, supported by a soft hammock, to explore, refine, and advance traditional asana, both in the air and on the ground. The hammock is used as a prop to deepen your stretch. The hammock makes yoga more accessible for all bodies. If you have any physical or medical contraindications to inversions (stroke, high blood pressure, pregnancy, ect.), you may not be able to hang upside down in the silk. Come fly with us! This class can be modified for pregnancy but inversions are contraindicated. Those with diastasis recti are welcome, but may need to modify.

Mindful KICKBOXING is a group fitness class that combines martial arts techniques with fast-paced cardio intervsls. This high-energy workout challenges the beginner and elite athlete alike. This class is safe for pregnancy, low-impact, and diastasis recti. Build stamina, improve coordination and flexibility, and burn calories as you build lean muscle with this fun and challenging workout. This class is 45 minutes and kids are allowed (age 3 and under must be secured in a stroller). Please bring water, a hand towel, and 12 ounce boxing gloves. YOU MUST BRING YOUR OWN BOXING GLOVES TO CLASS!

Cardio Blast is a 45-minute workout that utilizes cycling, rebounding, kickboxing, step aerobics, and other cardiovascular exercises. Each class will use one or more cardio exercise modalities/equipment. This class will challenge you and make you sweat! We will provide modifications for all fitness levels. No kids, please. Please bring your kickboxing gloves, yoga mat, water bottle, and towel.

Mindful BOOT CAMP is a 60-minute workout that includes strength training, cardio, core conditioning, and stretching. Every workout is fun and unique! We welcome women of all ages and fitness levels. This class is modified for pregnancy, diastasis recti, and low-impact.
Kids are welcome (age 3 and under must be secured in a stroller or carrier).

Mindful RUN CLUB is more than running. There are opportunities to run, practice intervals, train for races, and walk! It's all about getting outside and moving. Join us at whatever level you're at! You can go at your own pace with the accountability of a group. This class is safe for pregnancy, low-impact, and diastasis recti. Please bring young children in a stroller or carrier.

Mindful HIKE CLUB allows you to get out in nature and hike local trails with a group. Please come prepared with hiking shoes and gear. There are opportunities to run, practice intervals, train for races, and walk! It's all about getting outside and moving. Join us at whatever level you're at but understand that there will be varied paces. We generally hike fairly fast. This class is safe for pregnancy, low-impact, and diastasis recti. Please note: not all trails are child-friendly and some may not accommodate strollers. Please research the trail before signing up for this class.

Mindful Express Yoga Flow is a 30-minute Vinyasa flow yoga class. We start with a warm-up then gradually increase the heart rate through gentle to moderately paced yoga sequences including Sun Salutations. The class is closed with a few seated poses and savasana. Please bring a yoga mat, water, and a hand towel. Kids are welcome (age 3 and under must be secured in a stroller). This class is safe for pregnancy as props and modifications will be provided. This class is safe for diastasis recti.

Mindful Core & Balance is a mat-based pilates-inspired class. It includes strength training and toning exercises for the back, abdominals, chest, and glutes. The class starts with a gentle warmup, then increases in intensity with core training using repetitions, intervals, and holds. Each class ends with a recovery portion utilizing straps, a foam roller, or a lacrosse ball. For balance training, each participant will utilize 2 air-filled balance discs for a variety of functional and strength-based exercises. This class will help to improve balance, strengthen the joints, tone your muscles, and build core stability. This class is safe for pregnancy and diastasis recti.

Mindful Abhyanga & Asana is a full-body self-massage and asana practice that is relaxing and rejuvenating. Give yourself a guided full-body oil massage and practice some seated asanas. We recommend wearing swimsuit bottoms or loose shorts and a very loose T-shirt or front open cover-up. Please bring 2-3 large towels, a small hand towel, and oil. Hot tea and one warm face towel will be provided. Oil will be available for purchase for your specific Dosha needs and preferences. If you bring your baby- you can give them an oil massage after yours too. It's a great way to bond with your child. Children age 3 and under must remain secured in a stroller, seat, or carrier.

Restorative Yoga is simply that - restorative. It is the centering of your breath and body - aligning the physical and mental by practicing stillness or gentle movement for extended periods of time. The props assist in helping you to hold poses longer. No kids please. This class is safe for pregnancy and diastasis recti as modifications will be provided.

Mindful KETTLEBELLS is a 45-minute class that includes both circuit and tabata formats. Kettlebells are utilized in a variety of strength training exercises to tone and shape your full body. This is a kid-friendly class. Children age 3 and under must be secured in a stroller during class. This class is safe for pregnancy, low-impact, and diastasis recti, but can be intense. Modifications will be provided to your level.

Mindful Yoga + Strength is a powerful, energetic form of yoga asana where students fluidly move from one pose to the next while connecting their breath to their movements. Resistance bands, weights, and props are used in class for added strength training. The class utilizes Hatha, Vinyasa Flow, weight/resistance repetitions, mobility training, and static holds. This class is safe for pregnancy, low-impact, and diastasis recti. We will modify it to fit your fitness level. Children may attend- age 3 and under must be secured in a stroller or carrier.

Mindful Barre is a fun, energetic, 45-minute workout that fuses techniques from Dance, Pilates, and Yoga that will tone, define and chisel the whole body. This class is safe for pregnancy and diastasis recti. Children aged 3 and younger must remain secure in a stroller or carrier.

Mindful Slow Flow (Prenatal-Friendly) Yoga includes yoga asana, mental centering, and focused breathing. This slow, 60-minute class is for women and prenatal women and is kid-friendly. Children age 3 and under must remain secured in a stroller or carrier for the duration of the class. Older children may sit on a mat next to you during class.

Research suggests that prenatal yoga is safe and can have many benefits for pregnant women and their babies. Prenatal yoga can improve sleep and reduce stress and anxiety. Prenatal Yoga increases the strength, flexibility, and endurance of muscles needed for childbirth and decreases lower back pain, nausea, headaches, and shortness of breath. Prenatal yoga can also help you meet and bond with other pregnant women and prepare for being a new parent.

Buti Yoga is a fast-paced, high energy combination of power yoga, tribal dance, spiral core technique, and plyometrics. This is a women's only class. Please bring a hand towel, yoga mat, and water. Be ready to sweat, ground, and connect. This class is not safe for women in their first trimester, those with Diastasis Recti, or those under 16 weeks postpartum. No kids please.

Yin yoga consists of a series of long-held, passive floor poses that mainly work the lower part of the body - the hips, pelvis, inner thighs, and lower spine. These areas are especially rich in connective tissues. The poses are held for up to five minutes, sometimes longer. Restorative Yoga is the centering of your breath and body - aligning the physical and mental by practicing stillness or gentle movement for extended periods of time with the support of props. The props assist in helping you to hold poses longer and relax deeper. No kids, please. This class is safe for pregnancy and diastasis recti as modifications will be provided.

BUTI® Sculpt is a HIIT class that blends high-intensity spiral structure movements with static yoga asanas. Children age 3 and younger must remain secure in a stroller. This class is safe for pregnancy and diastasis recti. Modifications will be provided.

Virtual classes are held in our private member Facebook group. There are over 760 classes in our library and more are added each week! Virtual-only memberships are just $40/month.

108 represents the ultimate reality of the universe as being simultaneously one, emptiness, and infinite. 108 has long been considered a sacred number in Hinduism and yoga. Malas, or prayer beads, come as a string of 108 beads. A mala is used for counting as you repeat a mantra. Om is a mantra, or vibration, that is traditionally chanted at the beginning and end of yoga sessions. Coming from Hinduism and Yoga, the manra is considered to have high spiritual and creative power. In this class we will sit in a circle and chant om 108 times. After you will have a few minutes to journal your experience.

Wear white or neon colors for this specialty black light class.

This is a specialty Aerial Yoga class for couples (all genders). Each student will have their own silk and practice next to their partner. Please bring your yoga mat, water bottle, and any additional yoga props you like. This class is beginner-friendly and 60 minutes. Both persons of the couple need to be individually registered for the course. All non-members need to purchase your pass for this specialty class in advance. This class needs to be registered for and canceled if necessary at least 24 hours in advance to avoid the $25 late cancelation/no-show fee.

Join us for a journey through 4 Yoga formats (Vinyasa, Buti, Aerial, and Restorative) for 30 minutes each with a 5-minute break between each class. There will be snacks provided. Please bring your yoga mat, water, and towel.

Join us for a full moon celebration! Wear your whites and neon colors because we will be under the backlights and glowing silks for a 75-minute Aerial Yoga Class. We will also do an oracle card pull, have moon tea, and have a chocolate treat. The cost is $25, and your pass must be purchased in advance and silk reserved.

Join us for a celebration of Summer! We will sweat it out ay Buti Yoga to a summer playlist in our short shorts! Lemonade and a cold compress will be provided.

The Pelvic Core Restore Workshop is an introduction to the upcoming 4-week series. The workshop is a shortened experience and introduces topics and exercises from the Pelvic Core Restore Program. This workshop is a great place to start your healing and strengthening journey for the core, diastasis recti, and pelvic floor.

End your day by coming to Mindful for some Restorative Yoga- after we will pamper ourselves with Abhyanga, Ayurvedic Facials, Sauna & Red Light Therapy, drinks, and snacks. If you want to bring a snack or drink to share with the group- that would be awesome. The cost is $40 ($20 for members). You must reserve your spot online in advance.

To enroll please see our schedule. Join us for 12 weeks of training including a running plan and homework guide, a weekly coached group long run, 2 (optional) short group runs/week, and personal running instruction. Our next course starts July 29th and finishes October 14th. We will prepare for the Duke City Marathon.

The Pelvic Core Restore Program is a 4-week progressive series of classes focused on education, breath work, and therapeutic movements for healing diastasis recti and strengthening the core and the pelvic floor.

Individual Training Sessions are catered to your wellness needs and goals. We will identify your health and fitness goals, design exercise and fitness programs, and educate and motivate you to help you reach your health and fitness goals safely and effectively. Sessions are 45 minutes. Various wellness and exercise modalities may be used during your session and homework will be provided.

To book an individual training session please email mindful.abq@gmail.com or call 505-450-6087. Please purchase your session in advance under the "Plans & Passes" tab. We look forward to providing you with a personalized fitness experience.

Infrared Sauna

An infrared sauna is a type of sauna that uses light to make heat. This type of sauna is sometimes called a far-infrared sauna. "Far" describes where the infrared waves fall on the light spectrum. A regular sauna uses heat to warm the air, which in turn warms your body. An infrared sauna heats your body directly without warming the air around you. The lamps in infrared saunas focus a penetrating warmth directly on your skin to bring heat-therapy benefits such as improved heart health, soothing sore muscles, pain relief, relaxation, better sleep, and fighting off illness.

Red Light Therapy

Red Light Therapy is a treatment that may help skin, muscle tissue, and other parts of your body heal. It exposes you to low levels of red or near-infrared light. Infrared light is a type of energy your eyes can’t see, but your body can feel as heat. Red light is similar to infrared, but you can see it. Red light therapy is thought to work by acting on the “power plant” in your body’s cells called mitochondria. With more energy, other cells can work more efficiently, such as repairing skin, boosting new cell growth, and enhancing skin rejuvenation. More specifically, specific cells absorb light wavelengths and are stimulated to work.

Ayurveda is the world’s oldest and most comprehensive system of natural medicine and is the traditional system of medicine of India.

Maharishi Ayurveda is the modern revival of the complete and authentic practice of Ayurveda by Maharishi Mahesh Yogi, Founder of the TM technique. Maharishi Ayurveda returns Ayurveda to its original consciousness-based approach and includes the practice of the TM technique as its foundational recommendation. The key Maharishi Ayurveda goal of all recommendations is to balance and enliven the inner intelligence of the body responsible for its natural healing ability. Meghan Pflepsen Zender has a Bachelor's degree in Maharishi Ayurveda & Integrative Health from Maharishi International University. Ayurveda is a complementary health science to your primary health care. This consultation and practice do not take the place of your primary physician. If this is an emergency, please call 911.

Reiki means universal life energy in Japanese. The art of Reiki is a system of gentle vibrational healing that was established by Dr. Usui from Japan in the late 19th century and is becoming increasingly popular in the western world. Reiki can greatly improve health and well-being by working on the physical, mental, emotional, and spiritual levels at the same time. This healing modality treats the whole person, revitalizing the body’s own healing potential by restoring greater balance and allowing the natural life force to flow more freely. Reiki is practiced with gentle hands-on, or by simply working the energy above the body, while lying on the massage table wearing loose, comfortable clothing. As the energy flows through the practitioner’s hands to the client, the client may perceive a pulsing or tingling sensation, a feeling of warmth and comfort, or a sense of releasing previously-blocked emotions. Reiki can be used to reduce physical and emotional pain, calm the mind, and experience deep relaxation on all levels as well as improve immune and nervous system functioning.

Abhyanga is a form of Ayurvedic therapy that involves the application of Dosha-specific warm herb-infused oil on the entire body from the head to the toe. The oil is commonly pre-mixed with herbs for specific conditions. Our Ayurvedic practitioner will base the oil selection on your Dosha type. Abhyanga is best as a part of your dinacharya (daily practices) to maintain good health and well-being. Abhyanga may aid in joint health, nourish the dhatus (body tissues), bring aggravated doshas back into balance, and improve the condition of dry, coarse hair and flaky skin. Abhyanga can be done as part of the steps of Panchakarma therapy, especially in the first stage: Purva Karma (pre-treatment), or as its own therapy. It is often followed by swedana therapy (sweat therapy) or a warm bath. Abhyanga is vigorous and intended to open up the minor Srotas, remove Ama (toxins) through the skin, melt Kleshma (fat secretions blocking the Srotas), and cleanse and moisturize the skin. Abhyanga can also be used to soothe Vata, Pitta, and Kapha Dosha imbalances which will bring deep relaxation to the body and a peaceful mind. In order to correct a specific Dosha imbalance, a Dosha-specific base and herb oil concoction may be used. This is a one-hour service provided by our Ayurvedic practitioner.

Shirodhara

Shirodhara is a classical and well-established ayurvedic procedure of slowly and steadily dripping medicated oil or other liquids on the forehead. This procedure induces a relaxed state of awareness that results in a dynamic psycho-somatic balance. The word shirodhara originates from two Sanskrit words, shiro (head) and dhara (flow). It is a form of treatment in which warm, herbalized Ayurvedic oil is poured onto your forehead. Initially, the oil is streamed in dosha-specific patterns from the right to the left temple. After several minutes, the stream is set to the middle of the forehead where it flows continuously for the duration of the treatment. The oil pour lasts approximately 30 minutes and is preceded by abhyanga which includes cranial activation and scalp manipulation. Shirodhara may reduce stress and anxiety, awaken intuition, improve sleep quality, and pacify Vata dosha. This is a one-hour treatment provided by our Ayurvedic practitioner.

Marma Therapy

Marma point therapy is an energy healing practice that emerged within the 5000-year-old Ayurvedic system of healing. It is based upon an elaborate energetic matrix that is commonly believed to have been the foundation for later point therapies such as acupuncture, acupressure, and reflexology. Marma points are often referred to as the junction points of consciousness and matter. When prana flows freely from the nadis into the marma points, there is health. If, however, the energy becomes stagnant or its flow is disrupted, health is impaired. Marma therapy works to clear stagnation in the vital energy points and thus increase vitality within the corresponding body parts. Because marma techniques work at the level of raw prana (prana that has not yet been differentiated into its various functions within the human body), its ability to facilitate physical, mental, emotional, and spiritual healing is immense. Flushing energy within the marma points can activate the body’s inner pharmacy, shifting one’s biochemistry and causing the unfoldment of radical, alchemical changes. Marma point therapy may offer the following benefits:

• Enhances immunity
• Clears emotional blockages
• Increases energy level
• Provides pain relief
• Improves digestion, assimilation, and elimination
• Encourages deep, revitalizing sleep
• Increases circulation to the skin
• Amplifies creativity
• Releases trauma
• Expands intuition
• Facilitates the experience of deep peace
• Strengthens internal organs
• Balances doshas
• Slows the aging process

There are several methods by which marma points can be stimulated. Our trained Ayurvedic practitioner will be able to recommend which method will meet your specific needs. In this one-hour treatment Abhyanga, essential oils, gemstones and crystals, and light therapy may be used. Marma therapy is a complementary healthcare practice that works alongside your primary care. Marma is not used to diagnose, treat, or cure any disease.

Ayurvedic Garshana

The traditional Ayurvedic practice of Garshana (dry-brushing), promotes lymphatic cleansing and is a powerful way to support the natural process of detoxification in the body. Garshana is traditionally done using raw silk gloves. This technique is recommended especially for people who have signs of ama, which may include lethargy, sluggishness, feelings of physical or mental dullness, constipation, and a taxed immune system. Dry brushing is also an excellent practice for the Kapha time of year, from late winter into Spring. Snow is melting, water has saturated the earth, and flower pollen is carried on the breeze—this is the time of year when Kapha can begin to accumulate in the lymph or the sinuses and create stagnation throughout the body. Garshana can be a stand-alone 15-minute treatment or added before Marma Therapy, Shirodhara, Abhyanga, or an Ayurvedic Facial. You will receive the raw silk Garshana gloves to take home after your treatment.

Join us for an hour of rejuvenation and peace. Enjoy the beautiful and healing sounds of singing bowls, tuning forks, and guided meditation as you float comfortably in your own aerial yoga silk. The cost is $30 (this is not included with your membership). You must reserve your silk by confirming your registration and paying on the website before the event.