From Surviving to Thriving: A Yoga Therapy Approach to Nervous System Regulation

ONLINE & IN-PERSON with Claudia Bartsch, C-IAYT, PRYT

$54 | $49 Early bird, exp. 11/28/26

We appreciate advance registration.

Please register in advance: a Zoom link will be emailed 1 hour before the session, or join Zoom directly via your Momence dashboard.

Join Claudia Bartsch, an established Yoga Therapist and Brain Longevity Specialist, for a science-informed exploration of nervous system regulation through somatic practices, yoga, breathwork, and Yoga Nidra.

Most of us try to change how we feel by changing how we think. While insight can be valuable, lasting change often requires more than understanding our thoughts. Many of our habitual stress responses and patterns are deeply embedded in the nervous system and can operate beyond the reach of conscious thought.

When we feel caught in cycles of stress, anxiety, overthinking, or emotional reactivity, simply “thinking our way out” may not be enough. A somatic approach offers another pathway to change: through the body.

In this 3-hour experiential workshop, you’ll explore how interoception—the ability to sense and understand the internal state of the body—can support nervous system regulation, emotional resilience, and a deeper sense of embodied presence.

We’ll begin with a brief introduction to the science and theory behind the mind-body connection, then move into experiential practices that help you develop greater awareness of your physical and physiological state.

In this workshop, you will:

  • Map Your Nervous System: Learn to recognize habitual stress responses and understand them as protective physiological adaptations rather than personal failures. Develop a more compassionate relationship with your own patterns.
  • Cultivate Interoception Through Yoga: Move beyond the stories of the mind and into direct sensory awareness through somatic movement, mindful yoga postures, and embodied practices.
  • Regulate Through Pranayama: Explore specific breathing techniques that can influence your physiological state and support greater calm, regulation, and resilience.
  • Integrate Through Yoga Nidra: Experience Yoga Nidra, a systematic yogic meditation practice that encourages deep relaxation, body awareness, and a sense of inner safety and restoration.

This workshop is especially beneficial for those who:

  • Want practical somatic tools for emotional regulation and nervous system resilience
  • Experience anxiety, overthinking, chronic stress, or difficulty relaxing
  • Are experiencing burnout or feeling disconnected from their body
  • Want to better understand the mind-body connection
  • Are interested in Yoga Therapy, somatic practices, and science-informed approaches to stress regulation

No previous yoga experience is necessary.
The workshop will be recorded and available to all enrolled students for two weeks.


Originally from Germany, Claudia has been studying and teaching yoga for over 25 years. With more than 2,000 hours of formal training, she brings a strong foundation in the classical traditions of yoga together with innovative, therapeutic approaches. Certified as a Yoga Therapist in 2016, she is deeply dedicated to facilitating holistic healing. In her work, she specializes in supporting individuals navigating mental, emotional, or physical challenges by adapting yoga practices to meet their unique conditions and needs. In addition, she is a Certified Stress Management Educator, empowering individuals to cultivate resilience and inner calm through mindful, evidence-informed practices. She also holds certifications as a Shiatsu and Reiki Practitioner, modalities that complement the integrative, body-centered approach she brings to her work. To further deepen her understanding of cognitive and mental health, she became a Brain Longevity Specialist through the Alzheimer’s Research and Prevention Foundation in 2022. Her approach weaves together ancient wisdom and modern science to support balance, healing, and authentic well-being.

4-Day Yoga Retreat: Restoring Our Natural Center of Balance and Peace

IN-PERSON with Swami Ramananda, Claudia Bartsch & Mirabai Warkulwiz

December 10, 5:30pm–December 13, 12:30pm | Commonweal Retreat Center, Bolinas.
$795 Single room | $725 Early bird, exp. 11/19/2026
$670 Shared room (price per person) | $600 Early bird, exp. 11/19/2026  – Advanced registration required

As the holiday season approaches, we invite you to step away from the busyness and demands of December and enter a spacious time of rest, reflection, and renewal. This 4-day retreat offers an opportunity to slow down, reconnect with yourself, and rediscover the natural sense of balance and peace that dwells at the heart of our being as our truest nature.

Through meditation, Yoga practices, intentional silence, rest, and reflection, we will gently calm the mind, come more fully into the present, and deepen our connection with the unchanging spiritual presence within. In the midst of the holiday season, this retreat can offer a precious pause—a time to listen inwardly, nourish the heart, and reconnect with what is most meaningful.

Join Swami Ramananda, Claudia Bartsch, and Mirabai Warkulwiz for an in-person 4-day retreat that includes Yoga classes for all levels of practice, inspiring workshops, meditation, evening programs, healthy vegetarian meals, and spacious free time for walking, resting, reading, or simply being in nature.

The spacious practice of silence, from Thursday evening until Sunday morning, invites us to turn inward, cultivate a deeper sense of peace, and renew our commitment to living with greater awareness, compassion, and courage. As the retreat falls during the holiday season, including the final day of Hanukkah, we welcome this time of quiet reflection as an opportunity to honor the light within and around us.

We are blessed once again to gather at Commonweal Retreat Center in Bolinas, surrounded by the natural beauty of the ocean and land. Located on sacred Native American grounds, Commonweal provides a peaceful setting for contemplation, practice, and renewal. The combination of Yoga, meditation, silence, nourishing food, and time in nature offers an opportunity to gently release the accumulated stimulation of daily life and restore body, mind, and spirit.

Come as you are, and give yourself the gift of a few days to pause, breathe, listen, and reconnect with the peace that is always within.

Early registration recommended.


Swami Ramananda, C-IAYT, E-RYT 500, is the Executive Director of the Integral Yoga Institute in San Francisco and a highly respected senior teacher in the Integral Yoga tradition, with over 45 years of dedicated practice. A certified Yoga therapist and founding board member of Yoga Alliance, Ramananda is known for his compassionate presence, deep wisdom, and ability to translate the timeless teachings of Yoga into accessible tools for everyday life. He offers practical methods for transforming life’s challenges into pathways toward inner freedom and realizing one’s full potential. Ramananda leads teacher training programs at all levels—beginner, intermediate, and advanced—in San Francisco, and presents workshops and retreats throughout the U.S., Europe, and South America. He co-developed the Stress Management Teacher Training program with Swami Vidyananda and has trained numerous Yoga teachers to serve in hospitals, corporations, and other professional settings. In addition, he has taught mind-body wellness programs across a range of communities. A co-founder of the Spiritual Action Initiative (SAI), Ramananda brings together individuals committed to social justice, environmental healing, and spiritual activism. His warmth, insight, and gentle humor have inspired and uplifted countless students on the path of Yoga.

Originally from Germany, Claudia Bartsch, PRYT, C-IAYT, has been studying and teaching yoga for over 25 years. With more than 2,000 hours of formal training, she brings a strong foundation in the classical traditions of yoga together with innovative, therapeutic approaches. Certified as a Yoga Therapist in 2016, she is deeply dedicated to facilitating holistic healing. In her work, she specializes in supporting individuals navigating mental, emotional, or physical challenges by adapting yoga practices to meet their unique conditions and needs. In addition, she is a Certified Stress Management Educator, empowering individuals to cultivate resilience and inner calm through mindful, evidence-informed practices. She also holds certifications as a Shiatsu and Reiki Practitioner, modalities that complement the integrative, body-centered approach she brings to her work. To further deepen her understanding of cognitive and mental health, she became a Brain Longevity Specialist through the Alzheimer’s Research and Prevention Foundation in 2022. Her approach weaves together ancient wisdom and modern science to support balance, healing, and authentic well-being.

Mirabai Warkulwiz planted her yoga and meditation roots in San Francisco at the Sivananda Center in 1998. Amazed at her healing of a back injury and many other positive life changes, she became yoga certified through 200-hour teacher training programs both at the Integral Yoga Institute in 2004, and at the Greenpath Ashtanga Studio in 2005. In July 2008 she completed another 170 hour Intermediate Teacher Training program in Asana and Pranayama through the Integral Yoga Institute in Virginia. She is attuned to Reiki Level 1, studies Aryuveda, is a dancer, and enjoys being in communion with nature. She invites all of her yoga students to transcend physical, emotional, and mental blocks to experience more spaciousness, comfort, happiness, clarity, and inner peace. As a Kirtan musician (Mirabai and Friends Kirtan Band) Mirabai leads Kirtan around the Bay Area, and enjoys implementing chanting, sound, and music into class.

From Thought Loops to Body Roots: Reset Your Nervous System Through Yoga

This workshop has been CANCELLED.

ONLINE & IN-PERSON with Claudia Bartsch, C-IAYT, PRYT

$54 | $49 Early bird, exp. 7/25

Please register in advance: a Zoom link will be emailed 1 hour before the session, or join Zoom directly via your Momence dashboard.

We appreciate advance registration.

Most of us try to change how we feel by changing how we think. While insight is valuable, it often lacks the power to create lasting change because many of our deepest patterns—stress responses, habits, and even aspects of personality—were “programmed” into our nervous systems early in life, long before we had the language or logic to process them.

When these patterns are locked below the level of the rational mind, you simply cannot “think” your way out of mental states. Real, sustainable change requires a different gateway: The Body.
This 3-hour workshop explores a somatic approach to transformation. By shifting our focus from mental overactivity to Interoception—the ability to sense the internal state of the body—we create the conditions for the nervous system to regulate and reset. We will begin with a brief lecture but the heart of this session is experiential—moving beyond theory into the felt sense of a grounded presence.

In this workshop, you will:

  • Map Your Nervous System: Shift from self-judgment to self-compassion by learning how “stuck” patterns are actually protective physiological adaptations rather than personal failures.
  • Cultivate Interoception through Yoga: Move beyond the “story” of the mind and into the direct sensory experience of the body through somatic movement and intentional postures.
  • Regulate through Pranayama: Learn specific breathing techniques that signal safety to the brain, giving you the power to shift your physiological state in real-time.
  • Integrate through Yoga Nidra: Settle into a systematic “yogic sleep” meditation designed to ground your experience. This practice cultivates a deep sense of safety and relaxation, fostering a restorative connection to both body and soul.

This workshop is particularly beneficial for those who:

  • Want practical, somatic tools for emotional regulation and resilience.
  • Feel stuck in cycles of anxiety, overthinking, or chronic stress.
  • Experience “burnout” or a sense of being disconnected from their physical self.
  • Are interested in the science of the mind-body connection through the lens of Yoga Therapy.

No yoga experience needed. This workshop will be recorded and available to all enrolled students for two weeks.


Originally from Germany, Claudia has been studying and teaching yoga for over 25 years. With more than 2,000 hours of formal training, she brings a strong foundation in the classical traditions of yoga together with innovative, therapeutic approaches. Certified as a Yoga Therapist in 2016, she is deeply dedicated to facilitating holistic healing. In her work, she specializes in supporting individuals navigating mental, emotional, or physical challenges by adapting yoga practices to meet their unique conditions and needs. In addition, she is a Certified Stress Management Educator, empowering individuals to cultivate resilience and inner calm through mindful, evidence-informed practices. She also holds certifications as a Shiatsu and Reiki Practitioner, modalities that complement the integrative, body-centered approach she brings to her work. To further deepen her understanding of cognitive and mental health, she became a Brain Longevity Specialist through the Alzheimer’s Research and Prevention Foundation in 2022. Her approach weaves together ancient wisdom and modern science to support balance, healing, and authentic well-being.

From Reactivity to Resilience: A Yoga-Based Journey Through the Nervous System

Online & in-person

$49 Early bird, use promo code NS, exp. 1/17 | $59

Please register in advance; a Zoom link will be emailed 1 hour before the session, or join Zoom directly via your Momence dashboard.

We appreciate advance registration.

Join Claudia Bartsch, C-IAYT, for an immersive exploration into the science and felt-sense of the nervous system. This 3-hour workshop blends the insights of Polyvagal Theory with the embodied wisdom of yoga, breath, and mindful movement to help you understand, sense, and regulate your own physiological state.
Polyvagal Theory, developed by Dr. Stephen Porges, explores how the nervous system constantly shifts between states of safety, connection, and protection—and how these shifts shape your emotions, behaviors, and relationships. By learning to recognize and work skillfully with these states, you can restore balance, resilience, and ease.

The workshop begins with a lecture and discussion to demystify how the nervous system influences emotional and mental states, as well as patterns of connection. From there, Claudia will guide you through experiential practices designed to help you:

• Recognize your own nervous system states
• Increase body awareness and interoception (the ability to feel internal sensations)
• Use movement, breath, and mindful attention to regulate and balance your system
• Begin to rewire habitual stress responses toward greater calm, resilience, and presence
• Integrate these practices into daily life for a healthier, more centered nervous system

This is more than a lecture—it’s a visceral experience of your body’s innate capacity for balance and self-regulation.

No prior yoga experience is required. All levels are welcome. This workshop will be recorded for later viewing and shared for 2 weeks with all enrolled students.


Originally from Germany, Claudia has been studying and teaching yoga for over 25 years. With more than 2,000 hours of formal training, she brings a strong foundation in the classical traditions of yoga together with innovative, therapeutic approaches.

Certified as a Yoga Therapist in 2016, she is deeply dedicated to facilitating holistic healing. In her work, she specializes in supporting individuals navigating mental, emotional, or physical challenges by adapting yoga practices to meet their unique conditions and needs.

In addition, she is a Certified Stress Management Educator, empowering individuals to cultivate resilience and inner calm through mindful, evidence-informed practices. She also holds certifications as a Shiatsu and Reiki Practitioner, modalities that complement the integrative, body-centered approach she brings to her work.

To further deepen her understanding of cognitive and mental health, she became a Brain Longevity Specialist through the Alzheimer’s Research and Prevention Foundation in 2022.

Her approach weaves together ancient wisdom and modern science to support balance, healing, and authentic well-being.