Reflection, Restoration, and Internal Alignment
Flow Through Winter guides participants through eight progressive themes designed to cultivate self-awareness, somatic connection, and mindful integration. 8 sessions over 9 weeks, Sundays. Starts January 3.
Seasonal Rationale
Winter naturally invites contraction and introspection. Returning to this program annually allows clients to refine inner awareness, release past cycles, and reset nervous system patterns before higher-energy seasons.
Focus
Downregulation, restoration, reflection.
Nervous System Goal
Strengthen parasympathetic activation, create internal safety, and support slow energy cycles.
Core Practices
- Gentle somatic yoga for grounding
- Breath awareness for calm and internal focus
- Guided meditation and self-reflection exercises
- Shadow work, emotional processing, and journaling
Flow Through Winter Is Different
This is not a yoga class. Flow Through Winter is self-focused. This self-focused work creates a stable internal foundation for future upregulation, relational engagement, and personal expansion.
Built on the Phoenix Rising methodology — a six-phase yoga and meditation practice held inside group process, dyads, journaling, and breathwork.
Every element is trauma-informed and designed to meet you where you are. Whether you've never stepped onto a mat or you've been practicing for years, this work meets your body, not the other way around.
Yoga Instructor
200 to 300 hours of training. Teaches postures, sequences, and breathwork in group settings.
Yoga Therapist (C-IAYT)
1,000+ hours of clinical training. Uses yoga as a therapeutic modality to address physical, emotional, and psychological well-being. Individually tailored, evidence-informed.
Program Details
Everything you need to know at a glance.
Session Dates
Jan 3 – Feb 28
Weekly Sundays. Break on Feb 14, reconvene Feb 21.
Duration
9 weeks
8 sessions, weekly, with one week off
Day & Time
Sundays
3 – 5 PM PT
Format
100% Virtual
Live via Zoom
Methodology
Phoenix Rising
6-phase yoga therapy + group process
Experience Level
All Levels Welcome
No prior yoga experience required
Your 8-Session Journey
Eight progressive themes designed to cultivate self-awareness, somatic connection, and mindful integration.
January 3
Befriending the Body
Build a compassionate relationship with your physical self, enhancing well-being and embracing the natural cycles of winter.
January 10
Awareness
Tune into your body and emotions, noticing patterns and habits that shape your experience.
January 17
Acceptance
Embrace where you are in your journey, cultivating peace and growth.
January 24
Choice
Recognize the power of your choices, from breath to action, and how they influence your life.
January 31
Discernment
Develop clarity to navigate the noise of daily life and distinguish what supports or drains you.
February 7
Truth
Explore your authentic self and uncover what truly matters in a supportive group setting.
February 14
Week Off
No live session on Super Bowl Sunday and Valentine’s Day. Home practice and journaling continue, and the series reconvenes February 21.
February 21
Truth in Action
Integrate insights into daily practices, fostering meaningful, aligned change.
February 28
Flow
Move fluidly through challenges with resilience and ease, learning to embody the natural rhythms of winter.
What You Walk Away With
- Cultivated self-awareness and mindfulness
- Balanced and regulated nervous system
- Increased somatic connection and embodied presence
- Integrated insights and aligned action in daily life
- Resilience, ease, and internal grounding during winter
What's Included
Everything you need to show up fully and stay supported between sessions.
Live Group Yoga Therapy Sessions
2 hours each, weekly on Sundays via Zoom
What's Asked of You
- Attend each 2-hour session fully engaged
- Engage in home practice, journaling, and reflection between sessions
- Participate actively in dyads, sharing circles, and theme discussions
What Participants Are Saying
Real experiences from people who have practiced with Osiris.
Is This For You?
This is for you if…
- You’re tired of pushing and ready to let your body lead.
- You’ve done the work and want it to finally settle in.
- Stillness feels desired or unfamiliar, and you want to learn how to continue to trust it.
- You want to enter the new year steady, not scattered.
- You're at any experience level — no prior yoga needed
This is not for you if…
- You're seeking medical or psychiatric treatment (yoga therapy is a complement, not a replacement)
- You can't commit to weekly Sunday sessions over 9 weeks
- You're looking for a drop-in yoga class or purely physical practice
Osiris Booque
Osiris is an Internationally Certified Yoga Therapist (C-IAYT) and the youngest Black man to hold this credential. His work integrates embodied awareness with career alignment, helping professionals build alignment between how they feel and how they show up.
Trained in Phoenix Rising Yoga Therapy and certified through LISPY (psychotherapeutic yoga) and Bhakti Yoga Shala, Osiris brings a client-centered practice to group work and personal transition.
His program Flow for Black Lives was recognized as a Top 5 Global Impact Project by the International Association of Yoga Therapists (IAYT). He has facilitated sessions for organizations including Google, Hulu, IKEA, Sony Music, the U.S. Department of Veterans Affairs, and UC Davis.
Osiris Has Facilitated For
Frequently Asked Questions
Common questions about the program.
What is yoga therapy?
Yoga therapy is a clinical, evidence-informed practice that uses yoga to address physical, emotional, and psychological well-being. A standard yoga instructor has 200 to 300 hours of training. A Certified Yoga Therapist (C-IAYT) completes 1,000+ hours of specialized clinical training. It's individually tailored, even in a group setting.
Do I need yoga experience?
No. Flow Through Winter is designed for all levels, including complete beginners. This is not about touching your toes. It's about tuning into your body and using that awareness to create real change. Osiris will meet you where you are.
What if I miss a session?
All sessions are recorded and available to participants. You can miss up to 2 of the 8 sessions and still receive your certificate of completion. The live group process is where the deepest work happens, so full attendance is encouraged.
What's the time commitment?
About 2 hours every Sunday for the live session, plus 1 to 2 hours per week for homework, journaling, and home practice. There is one week off on February 14.
Is this therapy?
Yoga therapy complements mental health care but is not a replacement for psychotherapy, counseling, or psychiatric treatment. If you are currently in therapy, Flow Through Winter can deepen that work. If you are in crisis, please seek clinical support first.
How much does it cost?
Two tiers for the full series: Community ($1,200) and Supporter ($1,440). The Supporter tier helps fund broader access for others. Single sessions are available by inquiry — send a message and we'll talk through rates. Scholarship and work exchange options are available too.
What technology do I need?
A computer or tablet with Zoom, a stable internet connection, and a quiet space where you can move and speak freely. A yoga mat helps but is not required. A carpeted floor or towel works fine.
Can I participate with physical limitations?
Yes. As a certified yoga therapist, Osiris specializes in adaptive approaches. All movements and practices are modified to meet your body's needs. Injuries, chronic conditions, and mobility considerations are addressed individually. That's the difference between yoga and yoga therapy.
Your Winter Starts January 3
9 weeks. 8 live sessions. A season of reflection, restoration, and internal alignment.