The Lineage

My Story

Nicole began her practice more than 25 years ago in the Iyengar tradition in San Diego CA where she was born and raised in the magical small beach town of Leucadia. In the fall of 2005 she moved to NYC to study the Viewpoints movement technique. The connection between how we store emotions in our physical bodies and how moving our bodies can also be the key to unlocking those experiences motivated Nicole to seek her first yoga teacher certification in 2008. During her first training it became clear to her that her passion lie not in big group classes but in working one on one and in small intimate groups which allowed her to really effect change. It was then that she was introduced to the work of her teacher Mukunda Stiles and Structural Yoga Therapy. In 2012 Nicole opened Yoga 216. New York City’s only semi private yoga studio with no more than 6 yogi’s in a class. Nicole served Yoga 216 as operator, artistic director, group class instructor and private instructor. She co- wrote and lead several Yoga Alliance Certified trainings including: Level 1 and Level 2 Teacher Trainings, and a series on Deepening Your Practice.

While at Yoga 216 Nicole co-created the Functional Anatomy for Yoga Teachers course which provides teachers a working understanding functional anatomy, common injuries, and unique only to the program - the ability to eyeball every joint for normal ranges of motion and how to apply that knowledge to teaching yoga in a group class setting. It was also during her time at Yoga 216 that Nicole created the 216 Flow and BME sequences that combine vigorous flow, thoughtful functional anatomy, and a mindful application of normal ranges of motion into a vinyasa class that is very challenging and yet still safe for a wide population of students. In 2014 Nicole received both her 300 hour certification from Alison West at Yoga Union and Structural Yoga Therapist certification from the Yoga Therapy Center.

In 2016 Nicole and her amazing hubby welcomed their first of 2 baby girls and Nicole’s own experience of getting pregnant, being pregnant, home birth and mommihood inspired her to m ove much of her focus to the support, education and empoerment of women throughout the gfertility journey so that we can change birthing in this country (and beyond ) from scary and traumatic to the baddass rite of passage it was always designed to be. Her work on THE MAMA MAT is aimed at physical and group support while her new organization Rebranding Birth will bring everyday women together with birth industry thought leaders and high level experiences to help inform, empower and rebrand birth!

Becoming a mother and needing to make the most of every minute of everyday has truly lead Nicole to understand how hard it can be for her clients to make it to class- no matter how much they want to. And so that is what has lead Nicole to make the huge decision to close the physical location of the studio and focus all of her efforts on bringing all the techniques and trainings she has been cultivating over the last decade online and into peoples homes where they can get the content they need when they need it!

Welcome to THE MAT with Nicole Katz

My Method

Named for Yoga Sutra Chapter 2 verse 16 - my yoga studio in West Chelsea that operated from 2012-2019 was designed as a safe haven for body, mind and spirit. NYCs only semi private yoga studio I sought to combine the benefits of a private yoga therapy experience with the community and fun of a group class all wrapped up in a luxe and inviting atmosphere from the moment you walked in the door. What was born out of that dream and honed over the years we were open was a sequencing technique that safely builds strength, increases/balances range of motion and deepens your connection to Self.

In 2019 I closed the studio to bring this work to as many people as I can by taking the experience online. I am honored to get to share it with you now…

My Method -The Yoga 216 Low Down

1. Yogis not Pretzels

Our goal is not to get your body to do the full splits or turn itself into a pretzel. Our goal is to awaken you to how you are moving, how those movement patterns are causing you pain or bringing you joy and repatterning of negative habits. Our goal is to make you strong and pain free so that you can go out into the world and do what you were meant to do. Yoga sutra 2:16 translates to "Pain that has not yet come is avoidable". It is from here that the Yoga 216 Method was born.

2. Monthly Pose

We practice a monthly pose. Each week within that month we pick a different alignment focus. This allows you to learn the pose in YOUR body, not the teachers or the yogi's next you. We invite you to explore specific joint actions and your personal range of motion and strength ability within that action to find the best alignment for you. Our goal is to help you find a balance of effort and ease and reduce the risk of injury while increasing proprioception and strength.

3. Weekly Sequence

We practice a weekly flow, changing the flow 4 times a month. By keeping the flow the same for the week, you feel calmed by the fact that you know what's coming and so does your body. This allows you to perform the intensity of the flow better as the week goes on. This has a host of benefits including increased parasympathetic nervous system response (aka better immune and metabolic function), decreased sympathetic response, and the confidence that comes with doing something well! By changing the flow every 7 days, I still ensure balance within your body without getting stuck in repetitive movements.

4. Resilience and Ease

A great deal of vinyasa classes focus on range of motion - meaning how deep you can go into a pose. We focus on strength. We want you to be as strong as you are flexible. Science and research tell us that a balance of strength and range of motion is required for longterm joint health.

5. Yogi Said What?!

We focus on proprioception, knowing where your body is in space and what it's doing at any given time. Breaking the monthly pose down one week at a time, we will ask you to look very specifically at HOW you are moving different parts of the body - not just what you are moving. The result is an improvement in the way you move from a functional standpoint. That has benefits off the mat and in the world because you now know how to move smarter everywhere and can avoid injury long term.

6. Meet Your Inner Teacher

We think your greatest teacher is within you. Connecting you to your physical body in this detailed and intimate way makes way for a deeper and greater relationship with your Inner Teacher, your gut instinct, your innate knowingness. Many of our students say that after practicing with us consistently, they are able to do other physical practices and keep themselves safe. OFF THE MAT your relationship to your Inner Teacher pay dividends in the form of a more joyful life! When we listen to our "gut" we find the flow of life. It is that flow brings peace and joy. Ok! Now its time for you to try it for yourself! Join me for this weeks flow