NIA ( Non Impact Aerobics)

Combining dance, martial arts and mindfulness, Nia tones your body while transforming your mind. More than just a workout, Nia is a holistic fitness practice addressing each aspect of your life - body, mind and soul.
We believe every person can discover, explore, unleash, and enhance their individual potential to live a healthy and meaningful life by engaging their senses and listening to their bodies.
Nia is based on the intelligent design of the body. Each workout brings mindfulness to your dance movement experience leaving you energized, mentally clear, and emotionally balanced.
Nia cardio-dance workouts combine 52 simple moves with dance arts, martial arts, and healing arts to get you fit in 60 minutes - body, mind, emotion, and spirit.

NIA is taught by Teasa Luke.


Honoring yoga in its purest form, Kripalu, Infinite Light and Yoga Farm lineage classes are offered at all practice levels and for special conditions. Classes are either session based or ongoing unless otherwise noted. We encourage you to explore the different yoga styles and class levels described below. If you are not sure what class best meets your needs, please contact us and we can help you find the class level and style best for you. 

Kripalu Yoga blends inner focus, postures, and breathwork to encourage and develop an internal meditative awareness and experience of yoga. Moving slowly and easing into postures, Kripalu yoga emphasizes following the flow of energy (prana), compassionate self-acceptance, observing the activity of the mind without judgment, and taking what is learned on the mat into daily life. The practice teaches you to tap into your own inner-knowing and wisdom establishing an intimate and nurturing relationship with your body. Every sensation is responded to with tenderness and compassion, and each practice is approached with an attitude of openness and acceptance.

​Classes begin with warm-up movements and breath awareness to cultivate a relaxed state in the body 

Strength Training

Yoga is a light,
which once lit, will never dim.
​The better your practice, the
brighter the flame.

B.K.S. Iyenger

Family Yoga Class:

Baby Connections: New moms, this space is for you! Designed for moms and babies who are not yet crawling, Baby Connections seeks to provide ways to interact with your baby, meditations you can incorporate into your every day, songs and movement, and (baby permitting) short yoga flows to come back into your body.

Toddler Tunes: A music and movement group for children and their caregivers. This group is intended for preschool age children (ages 3-5) but all are welcome to join. Led by board certified music therapist Alyssa Courter, this group will encourage turn taking, musical improvisation, exploration through movement, and bonding.

Prenatal Yoga:

During pregnancy so much is changing in your body. Take some time to honor these changes with this prenatal yoga class. Intended for expectant mothers in their second and third trimester, in this gentle class you will be lead through different breathing, meditation, and yoga practices encouraging you to connect with yourself, with other moms, and with your baby.

Vinyasa Flow:

Prenatal, Baby Connections, Toddler Tunes and Vinyasa are taught by Alyssa Courter.


Prenatal, FAmily  & Vinyasa 

 and in the mind and prepare for yoga postures. The heart of each class is a sequence of postures that stretch, strengthen and balance the body integrating breath and movement in a focused flow of energy. Modifications for poses are shown frequently and principles of body alignment and breath awareness are emphasized. Each class ends with deep relaxation.  Gentle, Beginner, All Levels and Vinyasa classes offered.

Taught by Kim Kelchner (Kripalu trained) and Theresa Mulroy ( Infinite Light trained/ Kripalu based).

Pilates is a fitness class designed to improve physical strength, flexibility,

posture and enhance mental awareness
In 10 sessions,
you will feel a difference
in 20 sessions,
 you will see a difference
 in 30 sessions,
 you will have a whole new body!

Mat Pilates is taught by Theresa Mulroy. 

 75 East Court Street

Cortland, NY 13045

(315) 559-7370



Shrink everything but your smile.
Each Zumba® class is designed to bring people together to sweat it on. Zumba takes the "work" out of workout, by mixing low-intensity and high-intensity moves for an interval-style, calorie-burning dance fitness party.  Once the Latin and World rhythms take over, you'll see why Zumba® Fitness classes are often called exercise in disguise

Zumba is taught by Janis Von Borstel.


Strength training for Strength, Balance & Flexibility
Fitness class aimed at strengthening the upper body, core and lower body.

We will be using our body weight for resistance. 

Moderate intensity. 

We will be getting up and down off the floor. 
(Please bring a towel)

Strength Training is taught by Theresa Mulroy.

Pure and Simple Yoga © 2013