Choose Your Path

Which program is
right for you?

Not sure which to start with? The workshop teaches you how to navigate any yoga class safely. Fundamentals gives you the complete practice. Many students do both — in that order.

Navigation & Education · Start Here

Spine-Safe Yoga

Live Workshop + 90-Day Support

A 2.5-hour live Zoom workshop co-presented with Dr. Jeff Saal, co-founder of SOAR Spine & Orthopedics. You'll identify your spinal bias, decode how studio classes are built, and walk away with a protocol for any class, with any teacher. Includes 90 days of private 1:1 support.

What's included

Live 2.5-hr workshop with Dr. Jeff Saal clinical segment
Workshop recording — 90-day access
Complete PDF toolkit (7 reference documents)
Three private 25-min 1:1 calls with Nicole
Written takeaway within 24 hrs of each call

^$247

SOAR Spine patients: use code SOAR for $197

See Full Details →

Complete Practice · The Full Program

SAAL Yoga Fundamentals

28-Day Online Program

Your complete yoga practice built entirely around your spine — developed in direct collaboration with Drs. Jeff and Joel Saal. Every sequence, every modification, and every progression was designed for diagnosed spines. Daily practices from 5–20 minutes, with lifetime access.

What's included

28 days of daily yoga practices (5–20 min each)
Guided meditations for each week
Comprehensive Companion Guide
Personalized reflection journals
Direct access to Nicole throughout
Lifetime access to all content

^$997

SOAR Spine patients: use code SOAR for 40% off

Start with Your Assessment →

Which Path Is Right for You?

A quick guide.

If you…	Start with	Because
Want to keep taking your current yoga classes but don't know what's safe	Spine-Safe Yoga Workshop	You'll leave with a navigation framework that works in any class, with any teacher
Have been told to try yoga but don't know where to start	Spine-Safe Yoga Workshop	This gives you the knowledge foundation before you commit to a full program
Want a complete, structured yoga practice designed specifically for your spine	SAAL Yoga Fundamentals	Every session was built around your diagnosis — no navigation required
Are a Fundamentals graduate ready to maintain and deepen your practice	Spine-Safe Yoga Workshop	Apply your existing practice knowledge to the general yoga world confidently
Are not sure which is right	Free Consultation	15 minutes with Nicole clarifies exactly where to start for your specific situation

Inside Fundamentals

Your 28-day journey.

Each week builds systematically on the last. You're never rushing, never guessing, and never pushing through something your spine isn't ready for.

Week 01

Foundations & Posture

Establish mindful alignment and build the body awareness that makes every future practice safer and more effective.

Week 02

Lumbar Stability & Core

Deepen your connection to your center. Controlled engagement, functional strength, and spinal stability.

Week 03

Thoracic Mobility

Release tension in the upper back, improve range of motion, and restore breath capacity with dynamic sequences.

Week 04

Integration & Daily Care

Full-length sessions combining breath, strength, and mobility. Build a practice you can sustain for life.

Is This Right for You?

SAAL Yoga Fundamentals
is for most people.

But some bodies need a more personalized first step. Here's how to know where you are.

✓ This program is a strong fit if you:

Want to improve spinal health and posture
Experience occasional back stiffness or tension
Are looking for preventive, evidence-based movement
Can commit to 5–20 minutes of daily practice
Want to understand the why behind each movement
Are a beginner or an experienced practitioner

△ You may need a more personalized path if you:

Experience consistent daily sciatica or leg pain
Have nerve pain that limits your walking distance
Have severe mobility limitations
Are recovering from recent spine surgery

Not sure? The health assessment will guide you — and Nicole is available to discuss your specific situation before you enroll.

Book a free consultation →

Ready to Begin

Your first step is
a 5-minute assessment.

Before enrolling in Fundamentals, complete a brief health assessment. This isn't a barrier — it's the foundation for a safe, confident practice. It screens for conditions that may need modified movement and connects you with personalized guidance if your situation calls for it.

Complete Your Assessment

Confidential · Takes under 5 minutes · Instant access after enrollment

What Students Say

Their words, not ours.

"Nicole has a gift for making complex movements feel simple and accessible. Her explanations helped me finally understand how my posture affects my whole body."

SAAL Yoga Student

"I came to Nicole after years of back pain and frustration. Her approach is so mindful and precise. She has helped me move without fear again."

SOAR-Referred Patient

"Nicole is masterful at designing yoga poses for maximum strength, flexibility and mobility. She is attuned to increasing strength while avoiding flare ups or damage. I highly recommend her."

Fundamentals Graduate

Which program isright for you?