Group Classes
In-Person and Online (Zoom)
Mondays
5:45 pm: Strong for Life, In-Person at Home Yoga in Milford, CT (45 minutes)
Tuesdays
9:00 am: Strong for Life, In-Person at Home Yoga in Milford, CT (45 minutes)
5:45 pm: Beginner’s Yoga, In-Person at AT Sangha Yoga in Milford, CT (60 minutes)
Wednesdays
5:30 pm: Stretch and Recover Yoga with Halotherapy, In-Person at the Salt Sanctuary in Milford, CT (60 minutes)
7:00 pm: Meditation with Halotherapy, In-Person at the Salt Sanctuary in Milford, CT (60 minutes)
Fridays
8:00 am: Meditation, Zoom/Online (20 Minutes)
Individual Sessions Scheduled and New Group Classes Added Upon Request, Including Beach Yoga
One-on-One Assisted Yoga Stretching
Assisted stretching alleviates muscle tension, reduces existing pain in sore muscles and joints, aids in pain and injury prevention, enhances sports performance, and increases mobility and longevity. “Motion is lotion,” and assisted stretching helps you to move better and more comfortably, supporting active movement and better quality of life. This personalized experience combines supported yoga postures, hands-on assisted stretching, and guided breathwork to help you safely move beyond what you may be able to achieve on your own. With consistent practice, these techniques can help retrain muscle memory, improve mobility, and create lasting gains in flexibility and physical performance.
by appointment on Wednesdays and Thursdays.
Please use the Contact Card on the Contact Page to get more information about DragonFly3Yoga, get the Zoom link or class address for a specific class, to schedule individual sessions, or request group classes.
Previously presented workshops and series can be re-booked and new workshops and series can be requested.
Class Descriptions
Stretch and Strengthen Support your mobility, stability, and strength for a more active, independent life. This hybrid yoga and strength-building class combines mindful movement, targeted stretching, and light weights to help maintain muscle, improve balance, and promote healthy longevity. Each class follows a three-part philosophy:
Release: Ease muscular tension and prepare the body for movement.
Stretch: Improve flexibility and maintain a comfortable range of motion.
Strengthen: Use light weights and accessible resistance exercises to build and preserve functional muscle.
Designed especially for older adults, Stretch and Strengthen focuses on the movements and muscles used in everyday life. Modifications are offered, making the class welcoming for a variety of experience and fitness levels. No prior yoga or strength-training experience is necessary.
Strong for Life This dynamic functional-fitness class combines strength training and cardiovascular conditioning to build power, endurance, mobility, and confidence from the inside out. You’ll move through a balanced mix of functional strength exercises, energizing cardio intervals, and core-stability work—all with mindful cueing and a strong focus on proper form. Expect to lift, push, pull, move, and sweat while improving the strength and stamina needed for everyday life. Every workout is scalable, making the class accessible to all fitness levels while providing a challenging, empowering experience that leaves you feeling energized, grounded, and strong.
Gentle Stretch & Refresh Treat your body to a nourishing hour of slow, mindful movement designed to release tension, improve mobility, and restore your natural ease. This gentle class blends light stretching, breath awareness, and calming floor-based postures to help unwind tight muscles and create spaciousness throughout the body. Perfect for all levels— including beginners and those seeking a more restful practice —- this session focuses on relaxation, functional flexibility, and reconnecting with your breath. Leave feeling refreshed, rejuvenated, and grounded, with a cleaner mind and a lighter body.
Flow & Burn A dynamic, vinyasa-based class that blends traditional yoga sequencing with focused strength and sculpt work. You’ll move through intentional flows rooted in breath-led movement, layered with core activation, tricep work, and targeted strengthening using light hand weights. Expect creative transitions, steady heat-building sequences, and movements of challenge balanced with mindful alignment and options for all levels. This class delivers the strength, sweat, and burn of a sculpt workout while staying grounded in the integrity and rhythm of vinyasa yoga.
Pulse Is a rhythmic, heart-pumping class that blends bodyweight-driven workout designed to boost cardiovascular fitness while toning and strengthening the entire body. Through dynamic movements, repetition, and intentional pacing, this class builds heat, resilience, and confidence — no heavy equipment required.
Recovery & Restore Flow is a gentle, inclusive class designed to support the body’s natural process of rest, release, and renewal. This practice blends slow, mindful movement with longer-held, supportive poses to ease tension, improve mobility, and invite deep relaxation. Breath awareness and intentional pacing help calm the nervous system while allowing muscles and joints to soften without strain. Suitable for all levels and bodies, this class is ideal for anyone feeling tight, fatigued, stressed, or simply in need of a nourishing, feel-good reset.
Lunchtime Yoga Twenty minutes to break up your workday—especially for folks sitting at desks all day — with stretches you can do from your chair or your mat to keep your muscles moving and your mind active all day! We are also building muscle memory to continue to move throughout your day. You can do this class from the chair at your desk, on a yoga ball, on your couch, or from the floor. You can even do it from a standing position. I can provide instructions/modifications for whichever you want to do!
Beginner’s Yoga Build a strong foundation for your yoga journey in this welcoming beginner-friendly class. Learn the fundamentals of yoga from the ground up, including foundational poses such as Mountain Pose, Staff Pose, Plank Pose, and introductory Sun Salutations. In addition to movement and breathwork, students will be introduced to basic yoga philosophy concepts, including mindfulness, breath awareness, the connection between body and mind, and simple teachings from the traditional path of yoga. This class focuses on alignment, proper technique, and building confidence while creating a deeper understanding of yoga both on and off the mat. Perfect for true beginners or anyone looking to reconnect with the essentials in a supportive, encouraging, and educational environment.
Vinyasa Flow Experience a fluid, breath-led practice designed to energize the body, clear the mind, and deepen your connection to yourself. This one-hour Vinyasa class guides you through thoughtfully sequenced postures that flow seamlessly from one to the next, creating a moving meditation that builds heat, strength, and flexibility. Expect creative transitions, moments of challenge balanced with opportunities to soften, and plenty of options to support all levels. With breath as the anchor, each practice becomes a chance to explore, release, and return to center. Leave feeling grounded, uplifted, and more fully in your body.
Meditation A 20-minute Guided Meditation to start your day out right. No special equipment required! Come as you are — cameras are off for this class. You can be seated or laying down (savasana) — the choice is yours. End the work week on a positive note and mindfully prepare for a great weekend!
Yoga Nidra in the Salt Room An 8-week guided meditation series with the benefits of salt. Yoga Nidra, or "yogic sleep," is a guided meditation practice designed to transition you into a state of deep conscious rest, bridging wakefulness and sleep to calm the nervous system. Salt rooms, or halotherapy chambers, offer potential benefits that include improved respiratory function, enhanced skin health, and deep relaxation. By breathing in micro-particles of pharmaceutical-grade salt, users may experience reduced mucus, decreased inflammation, and stress relief in a controlled, spa-like environment.
Meditation Foundations Workshop: A 4-Week Immersion into Awareness & Deep Rest
Join us for a transformative four-week journey designed to help you build a sustainable meditation practice from the ground up. This experiential series blends practical tools, sensory awareness, breathwork, and deep relaxation techniques to cultivate calm, clarity, and embodied presence.
Each 90-minute session builds progressively, giving you accessible practices you can integrate into daily life—whether you’re brand new to meditation or looking to deepen your existing practice.
What You’ll Experience
Week 1: Creating the Container
Learn how to set up a supportive meditation environment at home. Explore posture, intention setting, ritual, and simple techniques to reduce distractions and build consistency.
Week 2: Breath as Anchor
Discover the power of conscious breathwork to regulate the nervous system. Practice foundational pranayama techniques that enhance focus, reduce stress, and create inner steadiness.
Week 3: Awakening the 5 Senses
Deepen mindfulness through sensory awareness. Cultivate presence by refining how you listen, observe, feel, taste, and smell—expanding meditation beyond the cushion into everyday life.
Week 4: Yoga Nidra – The Art of Conscious Rest
Experience a guided Yoga Nidra practice, a deeply restorative meditation that promotes nervous system healing and profound relaxation. Leave with tools to access deep rest anytime you need renewal.
This Series Is Perfect For:
Beginners seeking structure and guidance
Practitioners wanting to strengthen consistency
Anyone experiencing stress, overwhelm, or sleep challenges
Yoga teachers looking to expand their meditation offerings
By the end of this series, you’ll have a clear framework for personal practice, practical techniques for daily regulation, and the confidence to cultivate stillness wherever you are.
Come create space. Come breathe. Come rest deeply.
