Workshops & Special Events

Introduction to Yoga Nidra in The SweatBox Loft

Laura Culberg

Monday, March 4th, 2019 5:30pm-7:30pm

Yoga Nidra is based on ancient yogic teachings. The practice of iRest (Integrative Restoration) is Yoga Nidra made accessible for modern day life. It is designed to bring the healing benefits of yogic and meditative practices to a wide variety of people. iRest can be practiced by anyone, regardless of whether you are a lifelong meditator or if you have never tried meditation before.Using iRest, people learn to welcome life as it is happening and to respond - not react - to challenging situations.

iRest can work to alleviate stress, help us sleep better, and heal unresolved issues and traumas. It can also allow us recognize an underlying peace of mind that is always present within us - no matter what circumstances we are facing in life. 

Join Laura for iRest Yoga Nidra. This workshop will include a basic orientation to iRest Yoga Nidra and an iRest Yoga Nidra session. This is a wonderful opportunity to learn a new meditation practice that will help you to manage stress, anxiety and depression. All are welcome regardless of prior meditation or yoga experience. Please wear comfortable clothing and bring a pillow and a blanket to use during the class.

Cost:  $35 Register here.

Restorative Soundbath

with Vanessa and Kevin

In The SweatBox Loft

Friday, March 1, 2019 6-7:15pm

Friday, April 12th, 2019 6-7:15pm

Friday, May 3rd, 2019 6-7:15pm

Vanessa will guide you through a restorative yoga practice while Kevin plays a combination of crystal and Tibetan singing bowls. You will feel the healing vibrations from the bowls in the yoga poses held for a few minutes for you to ground, open and restore.

Kevin has been practicing yoga since 2004. Vanessa, his wife, introduced him to crystal sound bowls. In his first sound bath, he felt the healing energy from the bowls. He felt energy shift and deep relaxation benefits, now he believes there are untapped benefits to sound healing. In 2018, he completed the Art of Sound Healing certification with Irene Ingalls at the Seattle Sound Temple.

Vanessa has  been practicing yoga since 2003 and teaching since 2011. She believes in the profound benefits of yoga and felt the affects deepen with the sound and experience of the bowls. Vanessa has been teaching along side a sound practitioner for many years and decided to become a practitioner herself this year. She completed Soundbath Practitioner Training in Los Angeles and the Art of Sound Healing certification with Irene Ingalls at the Seattle Sound Temple.

Kevin and Vanessa have been making magic together for over a decade, they thrive in offering nourishment to their community whether that is through a sound healing session, a yoga practice or a lovely meal in their home. They are thrilled to offer this evening of health with a combination of restorative yoga and sound to provide a relaxing evening to let go, ignite insights, and connect with The SweatBox community.

Cost:   $35


Yoga and Sound

with Reva and DJ Sharlese

Wednesday, February 27th 2019 8:30-930pm

Wednesday, March 27th 2019 8:30-930pm

Join Reva and DJ Sharlese for an exciting collaboration of movement to music!! Reva will lead you through a journey of flow while Sharlese matches the movement with some tantalizing  tracks. These two love to create a space for further exploration of your practice and invite you to take your body-mind experience to a whole new level!

Reva has been a beloved teacher at The SweatBox for  years.  She feels a strong connection to her students and can’t wait to share this project with her community! Class is open to all levels of experience.  Just bring your positive vibrations!

Practicing for over three years now, Sharlese found her inspiration and confidence through a spiritual musical connection with the flow and the beat. Sharlese works at KEXP as their Education Coordinator and also is a rotating host on the electronic show Expansions on every Sunday night from 9:00 PM - Midnight. Whether she is on her mat striking a pose or taking you through your practice with her adventurous sound waves, Sharlese’s passion for music and yoga is one of a kind.

Cost:  $25


Yoga and Menopause Retreat- Open House/Information Session

with Laura and Kate

Join Laura Culberg and Kate Poux to learn more about this innovative, fun, healing retreat for women at all stages of menopause. This is a free event and all interested women are welcome. We'll have some refreshments, share details, and most importantly, connect! Please do register so we have an accurate count and to make sure you get the code to coming up to The Loft.

Cost:  FREE

Register Here


Traditional Hot Yoga Master Class

with Frankie

Saturday, March 9th, 2019 1-3:30pm

Expand your knowledge of the Traditional Hot Series with veteran teacher Frankie Grausam. In this Master Class you will work through each of the 26 postures and 2 breathing exercises with the opportunity to ask questions and explore the foundations of the series. Frankie will offer hands on adjustments and specific feedback for individual bodies.

Frankie is the former co-owner of The SweatBox and has been teaching Traditional Hot Yoga since 2000. Frankie has trained dozens of teachers and led trainings and workshops for twenty years.

Cost:   $40


Put Some Claws in Your Pause: A Yoga, Writing and Menopause Retreat 

with Laura Culberg and Kate Poux

Friday, May 17-Sunday May 19th, 2019

Seize the potential of this mid-life moment to step out of your daily obligations and connect with yourself and other women navigating this next phase of womanhood. This is the retreat you’ve been waiting for-- the spirited, creative, community-oriented celebration of the new you! Join us in this retreat to acknowledge the wisdom of this new era while honoring the paths we all took to get here. This retreat is open to women in all phases of menopause. Put Some Claws in Your Pause will be held at Aldermarsh House on Whidbey Island, just an hour’s drive from Seattle. Aldermarsh is home to a community garden, a ceremonial sauna and a hot tub for your enjoyment. For more information on the Aldermarsh House, visit their website

If you are interested in holding your spot or have questions, please email Laura at or register here.

Retreat Activities:

Guided and independent writing
Yoga classes
Individual and guided meditation
Hiking and exploring on Whidbey Island

Nuts & Bolts:

Friday, May 17th, 10am- Sunday, May 19th 3pm
Housing detail options and earlybird pricing below
Save your spot with $150 non-refundable deposit. Full payment due April 18th, 2019
Early Bird Discount - Full payment by March 15, 2019.
Space is limited to 15 guests so register early.

Laura Culberg, MSW is the owner of The SweatBox Yoga Studio is Seattle. She has been teaching yoga since 2001. In her past career as a social worker, Laura co-founded Powerful Voices, an organization that offers young women and girls leadership skills and opportunities.Laura is passionate about yoga, meditation and writing. She is so excited to be combining all of her passions and diving into this next phase of life with all of you.

Kate Poux has been a teacher for 20+ years. She recently made a timeline of her own menopause and wrote this poem:

It’s not real fear or anger,

It’s just old age coming.

Really, I like her.

But, shamefully, I do not feel happy to see her.

She sits at a different cafeteria table than me.

Kate is ready to harness the heat and do something crazy with it. She can’t wait to sit at the same table with her menopausal self, Laura Culberg and all of you.


Friday, May 17th 10-12pm Arrive and settle in
12-3pm-Lunch, Welcome and introductions

3-5pm Yoga class or hike

5-7pm- Dinner
7-8:30pm- Put Some Claws in Your Pause Signature Activity-
Woman Present
In this activity we will explore the changes in our bodies and our minds right now. What is important to each of us? Who and what gives us energy? What are our struggles?
8:30-10:30 pm-Yoga Nidra and Hot Tub

Saturday, May 18th
6-8am- Optional meditation/Yoga Class
8-9am- Breakfast
9-10am- Free time- Hiking, Writing, Hot Tub
10-12pm- Yoga/Writing
12-2pm- Lunch
2- 4pm- Put Some Claws in Your Pause Signature Activity
Woman Past
In this activity we will reflect on what parts of our lives we are leaving behind and grieve for the losses. We will delve into the energy that comes from the hormonal changes of menopause. Do you have dreams unfulfilled? Can this energy help you face some of the fears and problems in your life?

4-6pm- Yoga/Writing
6-8pm- Dinner
8-10pm- Sauna/Bonfire
Sunday, May 19th

6-8am- Optional meditation/Yoga

8-9am- Breakfast

9-10am- Put Some Claws in Your Pause Signature Activity
Woman Future
In this activity we will use this newfound clarity of vision to see what we need to live joyfully, honestly and healthily in this second half of our lives. Who do I want to be? What are my new dreams?
10-12pm- Yoga/Writing
1-3pm- Lunch/Closure/Goodbye
*This is your retreat. As a participant, you can participate in any of the experiences and are welcome to skip any activities that don't fit your mood.

Housing, Pricing, Cancellation & Deposit Policy

Friday, May 17th, 10am,- Sunday, May 19th 3pm
Housing detail options and earlybird pricing below
Save your spot with $150 non-refundable deposit. Full payment due April 18th, 2019
Early Bird Discount - Full payment by March 15, 2019.
Space is limited to 15 guests so register early.

Room Options for PSCIYP

All room rates include full meal service. There are a total of 15 spaces available for this retreat. Please let us know if you plan to come with a group of 4 or more as one room option has the potential for expanded capacity.

Main House/Studio House Double* Occupancy- 4 available- $595 Earlybird $550

Main House/Studio House Triple* Occupancy- 6 available- $525 Earlybird $495

Cabin** Single- $500  Earlybird $450)

Cabin** Double- $450  Earlybird $400

*Both the Aldermarsh Main House and Studio House are fully equipped with bathrooms and showers and full kitchens. This is a great option if you love the creature comforts more than the great outdoors. Linens are provided.

**The Aldermarsh cabins are adorable rustic cabins with electricity and heat, but no plumbing. There is easy access to a bathroom and shower and the kitchen is just steps away. This option is perfect if you are more interested in a glamping experience and a bit more solitary time. Linens are provided.

The $150 deposit is a non-refundable administration fee. The remainder of your payment can be refunded in full for cancellations through April 18th, 2019. The remaining payment  will only be refunded after August 18th, 2019 if a new participant registers and fills the spot.