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Plan your practice Find a flow that fits your schedule We’ve created three types of membership plans to best align with your individual practice. Whether you’re looking to improve on basic yoga principles, gain unlimited access to a variety of classes, or start a teacher training program—we’ve got a plan that can flex to meet your goals. https://images.squarespace-cdn.com/content/v1/5e4c62180de433438a7c32da/1604964582621-Z61S0OVBTXP9VVIR1ACD/image-asset.jpeg Home - Receive gentle guidance With experienced teachers you can trust Each of our registered yoga teachers have gone through certified training programs, specializing in a variety of different practices including Hatha, Vinyasa, Ashtanga, and Yin. At Align & Flow, we provide guidance for all levels of practice so you can decide what feels best for your body. Meet your teachers https://images.squarespace-cdn.com/content/v1/5e4c62180de433438a7c32da/1604977911113-HOBG33NMMJO9Q1YT7T6K/image-asset.jpeg Home https://images.squarespace-cdn.com/content/v1/5e4c62180de433438a7c32da/1604978275845-7NT15QECXR7ZJV2FP8T5/image-asset.jpeg Home https://images.squarespace-cdn.com/content/v1/5e4c62180de433438a7c32da/1604978203098-WDTEWRH7W27QZ8Y972TV/image-asset.jpeg Home https://images.squarespace-cdn.com/content/v1/5e4c62180de433438a7c32da/1604964348992-Z0H3VML1VD0H7O5EPHQY/image-asset.jpeg Home - Explore our virtual classes With a variety of styles and formats to match your goals Not all yoga and meditation is made the same, which is why we’ve created a dynamic selection of classes and video tutorials. Whether you’re looking for a full cardio flow or a relaxing meditation, we’ve got the options you need to balance your practice. https://images.squarespace-cdn.com/content/v1/5e4c62180de433438a7c32da/1605027451289-3OAS7W277UMUFNP94LKO/image-asset.jpeg Home Instructor Alexis leading Unwind Meditation from an open field in Marfa, TX https://images.squarespace-cdn.com/content/v1/5e4c62180de433438a7c32da/1605027500581-9QXO47MIYR9XTJVF66HT/image-asset.gif Home https://marykotter.com/about daily 1.0 2023-07-16 https://images.squarespace-cdn.com/content/v1/60d29f7de15def5d8720fdd4/3136dd9e-b8fc-4c92-8284-07ce0d9b3004/619B35B7-63E8-4FB1-8D1E-3CCDC11388E6.jpg About - HI FRIEND! Mary here :) Welcome to your portal to experience transformation, healing, and growth through breathwork and yoga in a safe, trauma-sensitive container. You can experience the magic of a private session or group class by exploring virtual and in-person offerings. As a passionate seeker and light worker, I am on a mission to share the tools and resources that have helped me in my journey. My hope is that you experience transformation, healing and learn tools to take with you in your day to day life. I’m so happy you are here and I look forward to holding space for you in your journey. https://marykotter.com/teacher-training daily 0.75 2021-07-01 https://images.squarespace-cdn.com/content/v1/5e4c62180de433438a7c32da/1604980900309-H6WIOMB6TG7X08SGA330/image-asset.jpeg Training Looking take your practice to the next level? This is example text for you to replace with your own brand messaging or delete altogether. Whatever you choose, the way you tell your story online can make all the difference. https://images.squarespace-cdn.com/content/v1/5e4c62180de433438a7c32da/1604980959780-UZI41VMSML3MPOFPQD5M/image.jpg Training https://images.squarespace-cdn.com/content/v1/5e4c62180de433438a7c32da/1604981019347-7BOBGN2UBKW62PWWOCSD/image-asset.jpeg Training https://images.squarespace-cdn.com/content/v1/5e4c62180de433438a7c32da/1604981078594-POBG25LRPIGM935UMDLW/image-asset.jpeg Training https://marykotter.com/breathwork daily 0.75 2022-07-27 https://images.squarespace-cdn.com/content/v1/60d29f7de15def5d8720fdd4/1625102551859-FBTSBRSU7BIYDWO7H81U/Untitled+design.png BIOM Breathwork - BIOM BREATHWORK Breathwork in its basic definition is the ability to navigate, negotiate or manipulate the life force energy within us, by consciously controlling the breath. How we do that depends on what we are looking to accomplish, whether that be to calm + ground, de-condition habits, heal + release trauma, or experience personal/spiritual growth, etc… Origins Breath has always been at the core of Yoga. When yoga originated almost 5000 ago, physical movement was not yet part of the practice… it was all pranayama (yogic breathwork) and meditation. Other types of activated breathwork practices with a focus on transformation and trauma release were formed in the 60s’ and 70s. https://images.squarespace-cdn.com/content/v1/60d29f7de15def5d8720fdd4/0e53aa36-c7ff-45e8-85e0-12d37e27cd9f/3M2A8651+2.jpg BIOM Breathwork - Pranayama (Yogic Breathwork) Pranayama (Yogic Breathing) practices involve utilizing a variety of breathing patterns, all of which have been practiced and passed down for thousands of years through the ancient teachings of yoga. These breathing patterns can fall into two different groups: activated or deactivated. Activated breathing practices involve breathing at a faster pace, “turning on” the sympathetic nervous system, and have goals of energizing or detoxing the body. 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They oppose the Glencore/PolyMet copper sulfide mining proposal as a health and safety threat to downstream communities. https://images.squarespace-cdn.com/content/v1/60d29f7de15def5d8720fdd4/2728e915-5690-4caf-95f2-950476130756/Screen+Shot+2022-02-22+at+1.22.17+PM.png Giving Back - Safe Haven Safe Haven Shelter and Resource Center in Duluth, Minnesota provides services to women, children, and all survivors whose lives have been affected by physical, emotional, sexual, and economic abuse. Some women who use our services are in physical danger. Others are living with controlling partners in relationships that are emotionally abusive. https://images.squarespace-cdn.com/content/v1/60d29f7de15def5d8720fdd4/e0db45f6-be08-421e-ac1c-8d433b46e8a9/Screen+Shot+2022-02-22+at+1.27.28+PM.png Giving Back - Save the Boundary Waters Save the Boundary Waters is leading the effort to ensure permanent protection for the Wilderness from toxic sulfide-ore copper mining. Northeastern Minnesotans for Wilderness (NMW), which leads the Campaign to Save the Boundary Waters, was formed in 1996 to continue working to protect the Boundary Waters and other wild places against ever-increasing public and commercial pressures so that the area’s wild character remains intact for future generations. https://images.squarespace-cdn.com/content/v1/60d29f7de15def5d8720fdd4/91829620-7012-4371-8a82-8fc4988c11d1/aicho+3.png Giving Back - AICHO - American Indian Community Housing Organization AICHO was created as an Indigenous response to social conditions in Duluth, MN, powered by the urban Native American community. 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