Lotus & Bloom

06/01/2026

Have a beautiful week, try to find any moments of peace and contentment that you can!
Simple things- a walk outside, listening to the birds or enjoying your morning coffee or tea ☕️ 🌸☀️

05/01/2026

Welcome May 🌸

Wellness for Life newsletter is out today. To sign up - https://katbragagnola.offeringtree.com

This month’s topic is the importance of consistency over intensity 👇

My philosophy is that movement should feel good, we do not have to push ourselves to the limit to make progress.

I am sure you have heard the story about the Tortoise and the Hare. The moral of this story is that success comes from steady effort rather than speed. Consistency over intensity has many benefits including; sustainable progress, habit formation, as well as Injury and burnout prevention.

Small consistent actions often lead to significant results and the key is to build habits gradually over time.

Tips to Stay Consistent:

04/17/2026

04/13/2026

New videos on YouTube:

*All floor gentle yoga: Focus hips & low back

*Spring Waterfall Meditation

Feel free to - Follow, Like, Share 👍

Stay tuned for upcoming spring/summer series filmed in nature! 🌱

Welcome to my channel! Content to share chair/gentle yoga and movement practices along with wellness topics. My philosophy is that movement should feel good and taking care of ourselves doesn't have to be complicated or expensive. My approach is gentle, mindful and therapeutic. Join me for practices...

03/19/2026

**Update: Only 2 spots left for our Spring Gathering, if you were thinking about joining, sign up ASAP!

Jessica Reino and I are hosting - A Spring Gathering on Saturday May 30th from 10am-12:30pm and registration is now open!

After the long Western New York winter, I invite you to join us for a morning of calming practices, meaningful connection, and quiet renewal. This gathering will include gentle Qigong, chair/mat yoga, a sound bath, tea, snacks and connection.

This small gathering is intentionally limited to just 8 participants to create a peaceful, supportive atmosphere where we can slow down and reconnect—with ourselves and with one another. This event will be held at a private residence, more information below 👇

https://www.yogawithjessiecommunity.com/offerings/a-spring-gathering-with-kat-jessie

03/16/2026

Mindful Monday:

Spring is a time of nasal congestion lol! So I thought I would talk about aromatherapy 🔽

I have been suffering with stuffed up sinuses for several weeks. I turn to my essential oils for some relief. This is my favorite blend for congestion and to refresh your home for spring.

Lemon 🍋- has clarifying, cleansing and refreshing properties
Tea Tree 🍃- has anti-viral and decongestant properties
Eucalyptus globulus 🌱- can help clear nasal congestion and is uplifting and refreshing

You can use these essential oils in a diffuser, steam inhalation (add a few drops to a bowl of steam) or place a few drops on a cotton ball for passive inhalation.

Always use pure, unadulterated essential oils and use sparingly.

*These statements are not intended to treat, cure, diagnose or prevent any disease *

03/09/2026

Mindful Monday:

Chair yoga is not just “easy yoga”. Chair yoga is an accessible practice with many great benefits!

Benefits of Chair Yoga:
• Improves flexibility and joint mobility
• Builds gentle strength and stability
• Supports better balance and posture
• Reduces stiffness and tension
• Encourages relaxation and stress relief
• Boosts circulation and energy
• Helps you reconnect with your breath and body

Even a few minutes of mindful movement can help you feel more comfortable, calm, and energized.

🌸 Remember: Small movements can make a big difference in how we feel.

Check out Feel Good Chair Yoga on my YouTube channel

Join me for a head to toe chair yoga class designed to help you feel good in your body. We will move from head, neck and shoulders all the way down to the t...

03/02/2026

Mindful Monday:

March has finally arrived! We are starting to feel the shift of Winter to Spring.

As the light slowly returns, and we transition from Winter to Spring, our bodies and minds are also shifting. Instead of rushing into spring productivity, gradually start to awaken into the energy of the season slowly and intentionally.

This month try a 5-minute morning reset:

Open all the curtains, get in as much natural light as possible, if weather permits open a window for fresh air for a few minutes

Take 5 slow breaths-inhale fully then extend your exhalation

Ground your energy-Notice 3 things you can hear, 3 things you can see and notice 3 points of contact (feel your feet on the floor, notice what the body is touching, feel into your hands)

Small nurturing practices are so beneficial for us- start small, stay consistent.
Have a wonderful week!

02/23/2026

Mindful Monday:

Have you heard of somatic movement?
Somatic movement is an approach that focuses on your internal experience. It involves listening to your body while you move. It is more about how the movements feel rather than how they look.

Shake, sway & release is a gentle somatic movement practice to help release tension, stress and steady the nervous system.

* Shaking- helps awaken circulation and release tension
* Swaying- restores fluidity and steadiness the nervous system
* Cleansing breath with sound helps to nourish and release stress

Check out my new YouTube video Shake, Sway & Release 🔽

**Only do what is right for you, if this doesn’t feel good to you that is ok, it’s a suggestion, not medical advice*

Shake, sway & release is a gentle somatic movement practice to help you unwind tension, release stress and steady the nervous system. Somatic movement is an ...

02/16/2026

Every Monday I will be sharing mini-wellness moments for the next few weeks 🔽

Mindful Monday Moments:

We are all carrying a lot-
Responsibilities
Worries
Transitions
Expectations
Constant news cycles, financial strain and uncertainty

We feel it in our shoulders, neck, low back and our breath becomes shallow

Taking care of ourselves doesn’t have to be expensive, complicated or take a lot of time

Small, simple daily practices can be very beneficial to our well-being

This week maybe try a new practice that may become a habit ~
* Take 5 full breaths before getting out of bed
* Drink a full glass of water before coffee or tea in the morning
(I started doing this and feel hydrated and more energy in the morning)
* Every 20 minutes get up and move, roll your shoulders, stretch your arms up overhead as you inhale, lower on the exhale, wiggle, shake, release

Yesterday I walked outside in the sunshine ☀️ and it made me feel so good!

Remember you don’t need a complicated routine to feel a little better, just small, steady and nourishing practices throughout your day!! 😊