The pelvic floor is a powerful part of our body and is foundational to our overall health. The tissues and bones of our pelvic floor muscles encompass our reproductive, eliminatory, and digestive organs. They shift and change according to stress, infection, pregnancy and birth, hormonal changes, lifestyle, and trauma. When it is in balance, we feel easeful; when out of balance, it can significantly impact the quality of our life.

This 2-hour virtual workshop will focus on the pelvic floor health along the span of the reproductive spectrum from preconception through menopause. Facilitators will cover topics such as:

• Pelvic floor anatomy

• Pelvic floor self-care practices

• Sexual health

• Nutrition for pelvic floor, digestive, and reproductive health

• Mindfulness

• Yoga

• Movement

• Journal and reflective exercises

Our goal is to help our participants increase their knowledge, self-awareness, and literacy on the workings of their body, pelvic floor and sexual health during different spans of their lives. Participants will leave with resources, community, and education for better pelvic floor self-care.

Co-Facilitator: Dr. Anietie Ukpe-Wallace, PT, DPT. Orthopedic and Pelvic Health Physical Therapist. Herbal Medicine Practitioner.

Date: November 3rd from 12-2 PM ET on Zoom

Price $65. To offer sustainable options for those who could benefit from more financial support, there are 3 reduced spots at $45 and 2 reduced spots for those students and those experiencing financial strain at $35.

This gathering will celebrate the beginning of Autumn and integrate practices that will help us ground and settle into the start of fall and winter.

What to expect: 

• Discussions and practices around Ayurveda for the fall season

• Grounding yoga asana 

• Community building practices like journaling and sharing 

When: Sunday, September 22 from 12-2 PM

Mode: Central Park, North Woods

Materials needed: Journal, Yoga Mat 

Sliding scale rate: $15 / $25 / $35. Payments accepted via Zelle and Venmo.

Facilitators:

Krishna Dholakia  is a 500-hr certified yoga teacher, prenatal yoga teacher, registered dietitian, certified diabetes educator, a level 1 qualified mindfulness based stress reduction (MBSR) teacher, ceramicist, and writer. She has worked in the health and wellness field for over 17 years and uses a holistic model to help her clients feel more connected to their health and wellness. Her private practice offers an integrated approach that includes nutrition therapy, counseling, ayurveda, mindfulness, yoga, somatic therapy, reflective writing, and group facilitation. Her mission is to make health and wellness inclusive and accessible. Krishna’s website:  www.omandspice.com.

Summer 8-Week Yoga Series
June 5, 12, 26, July 10, July 17, July 25, July 31, August 7th 
Wednesday's
7 - 8:30 PM 
Live and Virtual in Midtown, exact location TBD

Price: $225

Live 8 - week yoga series starting Wednesday's June - August. This series will have an intermediate bend, but is designed for all body types. My style is trauma sensitive, body and injury conscious, inclusive, and accessible. I find that the beauty of group practice is being in community and forming connections.

As we settle into the cold weather, I’ll be offering a 6 week virtual yoga series every Sunday November 5 to December 10.

• Dates: November 5, 12, 19 26, December 3, and 17.

• Time: 10-11:30 AM ET

• Virtual via Zoom

Style of yoga: Slow flow, Alignment-based, Restorative

Price for series: $180. Sliding scale offered at individual request based on circumstance.

In this workshop, we will focus on learning about the muscles of the face, neck, and jaw, and how to release them. We will also learn about the lymphatic system and how to promote more flow to encourage healthy skin. We will talk about foods and beverages that promote healthy skin and support the lymphatic system and healthy aging.

What you’ll need: A gua sha stone or roller, a facial towel that you can heat up, and oil base that you can use to massage the face. 

When: Sunday, October 15, 2023 from 12 - 2 PM ET on Zoom.                                                                                   Price: $80 via Venmo or Zelle. Please reach out for my information.

Every Saturday morning in May, we will gather in Central Park to practice yoga, mindfulness, explore nature, and journal. After yoga, we will spend time journaling and share reflections.

Dates: May 6, 13, 20, 27. If it rains, we will reschedule the day. Times: 8:15 - 9:45am Location: Northern end of Central Park, Conservatory Gardens. You will receive the exact location after you register.

Payment:

For whole series: $80 By class: $20 per class. If registering per class, the last day to register is the day before class.

Venmo or Zelle are preferred forms of payment. Venmo: @Krishna-Dholakia. Contact me for Zelle info.

This will be an ongoing in-person yoga class series in Harlem, with the option of joining virtually if you are not located in the area.

When: Starting May 1st., Mondays, 6:30 - 7:45 PM ET Style: Align and Restore Where: A studio space in Harlem (exact location coming) Price for the 8 class series is $160

Pelvic Floor and Sexual Health Self-care Practices Saturdays, March 18 & March 25 1- 3 PM ET Live on Zoom, recording available for purchase.

Many of us lack awareness of how our pelvic floor can impact our digestive system and sexual health. Both our pelvic floor and sexual health can impact our physical and mental well-being. We may shy away from connecting to this area of our body. A lot of us have been led to feel shame and disgust when trying to connect to our sexuality. In our society, there is deep stigma and taboo associated with women claiming and exploring their sexuality and talking about sexual health.

What does sexual health mean? According to the World Health Organization, sexual health is a state of physical, emotional, mental and social well-being related to sexuality.

Workshop facilitators:

• Krishna Dholakia, MS, RDN, CDCES, CDN. Krishna is a registered dietitian, diabetes educator, yoga and mindfulness / MBSR teacher, and health curriculum and program designer. Krishna’s personal experience with pelvic healing has influenced the way she integrates sexuality into her nutrition, health, and well-being counseling and teaching.

• Dr. Anietie Ukpe-Wallace, PT, DPT. Anietie is a pelvic floor physical therapist who has years of experience working with women who are recovering from-or-trying to connect to their pelvic floor. Click on her name to learn more.

In this workshop, we will explore:

• The female sexual anatomy and pelvic floor

• Movement to connect, relax, and strengthen the pelvic floor

• Nutrition approaches to improve the health of the pelvic floor, the ecosystem of the vagina, microbiome, digestive system, and nervous system

• Mindfulness and breath work to help calm the nervous system and improve overall health

Workshop Breakdown:

• Series 1, March 18th: The female sexual anatomy and pelvic floor + movement to connect, relax, and strengthen the pelvic floor

• Series 2, March 25th: Nutrition approaches to improve the health of the pelvic floor, the ecosystem of the vagina, microbiome, digestive system, and nervous system + Mindfulness and breath work to help calm the nervous system and improve overall health

Price: $125 Early Bird Rate, register by March 15th $150 Regular Price For those requesting a sliding scale, please email to inquire Payment methods accepted: Venmo, Zelle, PayPal. Inquire for venmo and zelle details

Participants will have access to the recording of the live virtual workshop for up to 30 days past the live date.

Click here to register and learn more.

Mondays Starting February 6, 2023 7-8:30 PM ET Virtual and Live on Zoom. Recording available $599

This cooking series will focus on preparing healthy meals with seasonal ingredients. We will be talking about how food relates to our health, both physically and mentally. Each week, we will prepare a vegetarian, gluten-free meal that is balancing and delicious. This series is great if you’re looking to learn new recipes and cook in community.

What you’ll learn:

• Vegetarian, gluten-free recipes

• Develop new cooking skills

• Meal planning

• How food relates to our physical and mental health

• Share our strengths, struggles, and challenges with food and cooking

• Learn how to mindfully cook and eat

• Eating healthy on a budget

About me. I’m a registered dietitian nutritionist and have my masters in clinical nutrition. I’m also a certified diabetes educator, yoga teacher, and mindfulness / MBSR teacher. I love food and cooking. My practice with food is listening to my bodies intuition, loving the beauty of food, and practicing non-judgment and gratitude. I love eating mindfully and joyfully. Food is GREAT! 

I’ve given many cooking workshops and have been the chef on retreats. I’m an expert in the field of nutrition, health, and well-being and have given many talks and helped corporations structure their wellness programs. I love working one-on-one with my clients to help them explore their relationship with their bodies, food, and health & well-being. 

I’m a potter as well and love making bowls and plates and incorporating them in the cooking and eating experience. 

Join David Blasher and I for our third live cello and yoga event in Marcus Garvey Park, the Fire Watch Tower area.

What to expect:

• Yoga at beginner level

• Live cello

• Talking circle

Bring your yoga mat, yoga props to support your practice if needed, bug spray, water, and your journal.

Price:

• $20 for the event.

• * If you need to pay a lower rate for this event to make it more accessible for your finances and lifestyle, please contact me.

Food is nourishing and sustains us. But the act of eating can be complicated. So many factors influence our food choices and how we eat. We reach for food when we are bored, stressed, or feeling emotional. Our family upbringing influences the way we eat and think about food, dieting, and weight. And of course, we are constantly being bombarded by social media, the news, and magazines on the latest fad diet and reaching health / weight goals that may not be sustainable.

In this 4-week series, we will discuss all these factors, intuitive eating, and mindful eating. What it takes to change eating behaviors, and uncover why we eat the way we do. This experiential series will be dynamic. It will give you the opportunity to connect and form community, share your roadblocks and progress, and give you accountability to make sustainable, realist change from a place of non-judgment and compassion. We will not only focus on the physiology of nutrition and the body, but the psychology around why we do what we do. Forming deep understanding and behavior change.

The series will group discussion, content, exercises, mindfulness, and journaling. The container we create will be a safe, confidential space.

Week 1: An introduction to the concept of intuitive and mindful eating. We’ll review the body’s relationship with food & digestion, the nervous system, stress, and the guiding concepts of intuitive eating.

Week 2: Perception and belief systems around health, food, and self-care. Specifically, conditioning that we’ve received from our family and society. The exercises in this week will be geared around expanding our perception to hold new possibilities related to health, food, and self-care.

Week 3: Emotional eating and using food as a coping mechanism. We will take a deep dive into this session and review other possibilities to manage our emotions aside food.

Week 4: Developing self-compassion around health, food, and self-care. We will recap all 4 weeks, create an action plan, and provide tools for ongoing support.

Limited to a small group of participants to form a safe space for learning and sharing.

When: Tuesday Sept 28, Oct 5, 12, & 19, 2021 Time: 7-9 PM ET

Cost: $250 for the entire 4-week series. Sign up with a friend and you both get $25 off with coupon code FALL25. Does not apply if you are applying for the partial scholarship. Partial Scholarship: $150 for the entire 4-week series 2 Partial scholarships available for those experiencing financial difficulty. Please inquire to see if eligible. If you are relatively stable financially, please leave room for others to apply that may need more assistance.

Payment Options: PayPal / Zelle / Venmo @ Krishna-Dholakia

Join David Blasher and I for our second live cello and yoga event in Marcus Garvey Park, the Fire Watch Tower area.

What to expect:

• Yoga at beginner level

• Live cello

• Talking circle

Bring your yoga mat, yoga props to support your practice if needed, bug spray, water, and your journal.

Price Options:

• $20 for the event

• If you are in need of a scholarship for this event and cannot manage to pay either of the pay scale options, please contact me.

This event will celebrate community, the experience of the pandemic, life, movement and music. I’ll be collaborating on this event with my talented friend David Blasher who plays the cello.

This is a free offering to our NYC + Harlem community.

David will play the cello during the yoga practice, which will be at beginner level. After the yoga practice, we will form a circle. During this time, people are welcome to share what they have experienced and felt during the pandemic.

Location: Marcus Garvey Park, Harlem

Ayurveda translates to ‘the science of life’ and self-healing. It is an ancient practice that originated in India. Ayurveda encompasses a way of living that takes into consideration your environment, physical and mental constitution, and the way you nourish yourself through food and movement.

This series will go over Ayurveda and how we can apply some principles and strategies for better living and self-care according to your dosha (constitution).

Dates / Times:

Sunday, August 1, 2021 | Series 1: An Intro to Ayurveda | 10 - 12 PM ET Sunday, August 8, 2021 | Series 2: Pitta Dosha | 10 - 12 PM ET Sunday, September 26, 2021 | Series 3: Vata Dosha | 10 - 12 PM ET Sunday, October 10, 2021 | Series 4: Kapha Dosha | 10 - 12 PM ET

Attend Live or Purchase Recording. Each series will be recorded and you will have access to each recording for 30 days.

Each series will include:

• Content (PowerPoint, handouts, exercises, co-created self-care plans)

• Yoga

• Pranayama

• Meditation

• Journaling

• Discussion

Price for the entire series: $180 Payment accepted through PayPal, Zelle, or Venmo @Krishna-Dholakia

This July series will focus on nurturing creativity in the form of movement and writing. Writing is a powerful practice that can help us explore desire, unanswered questions, pain, trauma, and connecting back to ourselves. Each class will have a writing prompt to help start the writing process.

You don’t have to have writing or yoga experience to join this workshop, it’s open to everyone. This series will also be a great way to connect with you community in person, in a socially distant, safe way.

This outdoor class will be held on Wednesday evening’s in July in Marcus Garvey Park, Harlem. Dates:

• Wednesday, July 7, 14, 21, 28 from 7 - 8:30 PM ET

What to expect: 45 - 60 mins of yoga with 30 mins of writing and discussion. You will need your yoga mat, water, journal, and pen. Maybe some insect repellent.

Price: Price for the whole series: $100 Drop in price $28

To register:

In this workshop, I’ll be collaborating with a fellow registered dietitian / yoga teacher, Stacy Leung, who approaches health and wellness from a similar philosophy, connecting the mind and body in a holistic way. In this workshop, we will share our experience integrating alternative therapies into our nutrition practice to improve relationship with food and the nervous system. Specifically, we will be focusing on mindfulness and aromatherapy.

Aside from our nutrition and yoga expertise, Stacy is a certified aromatherapist and I am a mindfulness teacher, Mindfulness Based Stress Reduction (MBSR) facilitator. In helping our clients improve their well-being through this time of uncertainty, we’ll highlight certain approaches that we’ve found useful.

In this workshop, we will share approaches that our clients have found helpful in managing their stress and digestive issues. Such as applying mindfulness and intuitive eating techniques to promote a healthy relationship with food and body. And how aromatherapy can calm the nervous system and improve digestive health.

This workshop will include: content, yoga, mindfulness, and aromatherapy exercises. Group discussion, questions, and sharing is encouraged.

When: Saturday, May 15th from 10 - 12 PM ET (option to purchase recording if you cannot make it live) Price: $65 Early bird $55 (Early Bird ends on May 1, 2021) Partial Scholarship $35: If you need to pay less for any reason, we encourage you to inquire for one of the 3 partial scholarships available.

My proceeds from this workshop will be donated to a charitable organization providing COVID relief work in India.

*Workshop held on the Spring Equinox, Saturday, March 20th from 10:30 – 12PM ET. You will have access to the recording until Saturday, April 17th. *

After a long winter spent, spring is finally approaching. Spring is an opportunity for renewal. To plant seeds to nurture. To witness growth in the internal and external world. To feel connected with the rebirth of nature.

In the Northern Hemisphere, the Spring Equinox is celebrated on March 20th. This auspicious day has been honored for thousands of years as a celebration for life, fertility, and finding balanced. It’s a time to “spring clean” anything that no longer serves you. Offering yourself the space to let go of any heaviness collected from the long cold winter months.

This workshop will include yoga, journaling, intention setting, and discussion. The yoga sequence is designed to facilitate the energy of awakening. We’ll focus on movement and pranayama that releases stagnant energy and highlight the energy you want to embody in the coming months. You’ll have the opportunity to set intentions and share them if you feel called to do so.

Price: $45

To register

Based on the success of the last 2 yoga series I offered on the 8 Limbs of Yoga and Intro to Ayurveda, I’m offering another yoga series starting in February. This series will continue to focus on the 8 Limbs of Yoga, but with an emphasis on pranayama / breath work and intermediate postures.

We will revisit the 8 limbs of yoga: (1) yama (abstinences), (2) niyama (observances), (3) asana (yoga postures), (4) pranayama (breath control), (5) pratyahara (withdrawal of the senses), (6) dharana (concentration), (7) dhyana (meditation) and (8) samadhi (absorption).

If you are looking to deepen your yoga practice and understand the roots of where yoga comes from, and find more internal balance, this is a great series for you. It will also connect you to likeminded practitioners and give you the opportunity to have accountability to being consistent with your practice. Classes will be held on Zoom.

Recommended props for the series: fascia release balls, resistance bands, yoga blocks, yoga strap, yoga blanket.

Dates: Tuesdays, February 9, 16, 23, March 2, 9, 16, 2021

Time: 7-8:15PM ET via Zoom

Price for the full series: $125 payment accepted through Zelle, Venmo (@Krishna-Dholakia), and PayPal Drop in per class: $20 Drop in rate for those with financial difficulty: $12

First live class on Monday, February 1. Classes held on Monday and Thursday mornings for the month of February from 8-9 AM ET via Zoom.

“The mind can go in a thousand directions, but on this beautiful path, I walk in peace. With each step, the wind blows. With each step, a flower blooms.”
― Thich Nhat Hanh

New to the practice of pranayama (breath work) and meditation? This is a great class for you!

In this class, you will learn how to use pranayama and meditation to find stillness, breathe, observe, and train your awareness. You will learn how to center your mind, feel more connected, and find a sense of peace and steadiness. There will be time dedicated for journaling and reflection in each class.

What to expect in class:
-learn different pranayama (breathing) techniques for centering
-sitting in meditation, which is guided with space for
silence
-journal and reflection time
-light movement to wake up the body
-February theme is self-love

This series will help you develop a morning self-care and meditation routine centered around building a stronger connection to compassion, acceptance, and peace.

Helpful props:
You can practice in any way that is comfortable and safe for you, either sitting, standing, or laying down.
- suggested prop for sitting: meditation cushion / supportive blanket / pillow

Rate options:

• Standard price for the whole month $75

• Community Price for the whole month $50

• Drop in per class $18

To register

Meditation may help you:
-may help you deal with stress
-may help with symptoms of anxiety and depression
-can improve self-awareness
-may improve memory
-may improve sleep
-may help you feel more connected to your internal and external world

Chakras are wheels of energy that run along the spine, neck, and head. These energy centers give us the capacity to feel connected, creative, powerful, compassionate, and whole.

Included in this 90- minute workshop:
-Yoga practice
-Pranayama (breath work)
-Mantra
-Meditation
-Journaling

This workshop will help you strengthen your relationship with your physical, emotional, and spiritual body. A great practice to start the New Year!

To register

Intention setting is a powerful practice. We can practice it daily or set an intention for important milestones like the New Year. This 90-minute workshop will help you clarify your intentions and your needed action plan through the process of journaling, meditation, and yoga. 

Materials: Journal, Pen, Yoga Mat, and a warm beverage to soothe the soul!

To register

The invitation is to start a daily gratitude journal. The act of thinking about what you are grateful for daily can significantly improve your outlook. Gratitude practice can help strengthen our resilience and lessen negative thinking, especially the scarcity mindset.

The workshop will include, journey, visualization exercises, and yoga.

Time: 6-7:30 PM ET

Price: $ 25, submit payment on Venmo @Krishna - Dholakia

In this workshop, we will go over digestion in all of its facets: the physical body, the mental body, and how we nourish ourselves. This workshop will focus on how we can improve our digestive function through better nutrition, yoga and movement, and stress management.

This workshop is ideal for everyone. Especially those who experience constipation, IBS, and high levels of stress.

This workshop will include discussion, meditation, pranayama, yoga movement, and body scan.

Click here to register on The Connective Studio.

Food is nourishing and sustains us. But the act of eating can be complicated. So many factors influence our food choices and how we eat. We reach for food when we are bored, stressed, or feeling emotional. Our family upbringing influences the way we eat and think about food, dieting, and weight. And of course, we are constantly being bombarded by social media, the news, and magazines on the latest fad diet and reaching health / weight goals that may not be sustainable.

In this 4-week series, we will discuss all these factors, intuitive eating, and mindful eating. What it takes to change eating behaviors, and uncover why we eat the way we do. This experiential series will be dynamic. It will give you the opportunity to connect and form community, share your roadblocks and progress, and give you accountability to make sustainable, realist change from a place of non-judgment and compassion.

Scheduled around Thanksgiving to help support you through a food-filled time.

When: Tuesday November 10, 17, and December 1, 8, 2020.

Time: 7-8:30PM.

Based on the success of the first series offered on the 8 Limbs of Yoga, I’m offering the series again starting in October. This series will continue to focus on the 8 Limbs of Yoga, with an introduction to Ayurveda- the science of life. Ayurveda is an ancient practice that seeks to find balance and wellness with your internal and external environment. As we prepare for the cooler weather, this will help us warm our internal system and find a sense of grounding.

This 8-Week yoga series will go through the 8 limbs of yoga: (1) yama (abstinences), (2) niyama (observances), (3) asana (yoga postures), (4) pranayama (breath control), (5) pratyahara (withdrawal of the senses), (6) dharana (concentration), (7) dhyana (meditation) and (8) samadhi (absorption).

If you are looking to deepen your yoga practice and understand the roots of where yoga comes from, and find more internal balance, this is a great series for you. It will also connect you to likeminded practitioners and give you the opportunity to have accountability to being consistent with your practice. Classes will be held on Zoom.

Dates: Every Wednesday from October 21 to December 16, 2020 (skipping Thanksgiving week) from 6:15 - 7:30PM

Price for the 8-week series: $100. Pay on venmo @Krishna-Dholakia

Here is a picture of our group from the first series, with the exception of a few that missed that day! What a wonderful community!

Start your week off with this 6-Week Yoga and Meditation Series starting every Monday from October 5 - November 9th from 7 -8 AM ET.

Each class will consist of yoga asana (postures and movement), pranayama (breath work), and meditation. We will dedicate 20 minutes of the class towards breath work and meditation.

Dates: Monday October 5, 19, 26 and November 2, 9, 16 2020. Classes will be held on Zoom.

Time: 7-8 AM ET

Price for the 6-series: $66. Payment via Venmo @Krishna-Dholakia

This workshop is being offered through The Copper Beech Institute

“The deeper the root, the sweeter the fruit.” This quote will inspire our experience during this overnight retreat designed to help participants explore their emotional-and-physical wellness, as well as their self-care practices. Participants will be guided through mindfulness practices that will help them connect to their deepest needs and desires. Experiential learning will arise through yoga, drawing, writing, mindful eating, and group sharing. Periods of silence will be interspersed throughout the retreat to allow time for introspection and observation. This will be a safe space for participants to explore their struggles and to understand how stress is often transformed into opportunity. Participants will learn practices that will help form a daily mindfulness and self-care routine and encourage them to look deeply at the root of their well-being.

• Guided mindfulness practices such as Awareness of Breath and Body Scan to create a calm receptiveness in the present moment

• Self-care practices such as mindful nutrition and exploring our relationship with food and health

• Art therapy to encourage participants to discover and create their desired life, as well as areas of growth or release

• Yoga, mindful movement, and dance therapy

• Guided imagery

• Exploring silence as a tool for deeper insight

When: Saturday, October 10th from 2-5PM ET.

Tuition: $60 : covers all the expenses of the workshop and supports others who cannot afford to attend
$40 : covers most of the expenses of the workshop
$20 : covers some of the expenses of the workshop

To register: Here

Here are some pictures from the last weekend retreat Micke Brown and I led at Copper Beech in 2019!

I’ll be leading a lunchtime mindfulness session on Friday, October 9th from 12:30-1:30PM ET through Mt. Sinai via Zoom. It’s free, open to Mt. Sinai employees and the public.

Right now, you might be strengthening your practice or feeling a little lost. This workshop will give you tools to find stability, strengthen self-connection, build healthy routines, and hopefully offer some clarity.

In this 2 hour workshop, we will be flowing through movement, breath, meditation, and reflection. You will learn about the chakras, different breathing practices that are grounding and help strengthen concentration, and time to share.

Tuesday, September 15th from 7-9PM ET virtual via Zoom.

Price: $25. Pay through Venmo @Krishna-Dholakia

Co-Teacher: Judi Checo