Workshops & Special Events




Launch Your Pause: A Positive Approach to Menopause

with Laura Culberg and Kate Poux

Saturdays in October, November, December and January 5-7pm

Join Laura Culberg and Kate Poux for this 4-Part series designed to prepare and excite you for your middle years. In this 4-Part Series, you will do yoga and learn a meditative writing technique. You will have the opportunity to create art and spend time with other inspiring women who want to launch their PAUSE! All classes will take place in The SweatBox Loft (Upstairs location of The SweatBox). We'll finish each session with a sampling of ice cream from a different local Capitol Hill Ice Cream shop. Register for all four or pick and choose.

Launch Your Pause II-Writing and Yin Yoga 

SatDate: 11/3/2018 From: 5:00 pm - 7:00 pm
In this workshop, we will use our proprioceptive writing practice to uncover what’s really happening in our lives. We will follow this writing with a guided Yoga Nidra practice.

Launch Your Pause III- Intention Bracelets and Nidra 

SatDate: 12/15/2018 From: 5:00 pm - 7:00 pm
In this workshop we will start the class with a proprioceptive writing exercise sparked by an intention that we have present in our lives. We will follow this writing exercise with a talk focused on the importance of using intention in our daily lives much like a mental muscle. Then we’ll spend some time making intention bracelets to take home and share.

Launch Your Pause IV- Writing and Yin Yoga 

SatDate: 1/12/2019 From: 5:30 pm - 7:00 pm
As the closing class of this series, we will use proprioceptive writing as a tool to look at what we have learned. We will follow this exercise with a Yin Yoga Class.

Cost:  $30/Session or $100/Series  Register here.

Trap Vinyasa-Series II & III

with Abiola

SERIES II: November 3rd 2018 1:00pm-2:15pm

SERIES III: December 1st 2018 1:00pm-2:15pm

Experience a musically immersive experience with Trap Vinyasa™! Laced with trap music, a heavy beat-based genre of rap originating from the South, Trap Vinyasa™ is a high-energy yoga fitness class combining dynamic asana with sensual dance, boxing and more. Designed to help you release body dysmorphia while discovering self acceptance, this class features our signature Series I sequence and discussion about the storytelling power of hip hop. Here you'll find a platform that empowers you to rewrite the story you’ve been told about your body. Pull up, practice and vibe with us!

Cost:  $30 pre-registration   $35 at door



SERIES II Surya Core: November 3rd 2018 1:00pm-2:15pm

The sanskrit word Surya means sun and Series II of the Trap Vinyasa™ collection is all about accessing the sun or heat of the belly through dynamic breath work, core exercises, yoga and dance. The core houses the 3rd chakra located between the solar plexus and the navel, and known as Manipura or the jewel in the city it’s here that our expression of will, personal power and identity are held. As a result, in order to access our confidence and self worth we need to activate the 3rd chakra. 

SERIES III Bhakti Kickboxing: December 1st 2018 1:00pm-2:15pm

Kickboxing blends martial arts with boxing to create a spirited cardiovascular workout. Series III utilizes kickboxing basics, yoga and dance to create a high-powered yoga fitness class. Empowerment is key here as we reinforce our presence and honor how we take up space as living souls having human experiences. More specifically, Series III is a devotional class, giving honor to the sovereign Spirit within.

Yin Yoga and Yoga Nidra

with Laura

Sunday, November 4th, 2018 1-2:30pm 

Yin Yoga is considered the cool or slow or feminine approach to yoga. Through a series of long-held postures, we move into deeper connective tissues (fascia) as a means of enhancing mobility and joint health.

Yoga Nidra is often referred to as Yogic Sleep. Through a guided meditation and the setting of a Sankalpa (intention), students move into a different state of consciousness to examine thoughts, beliefs and emotions.

In this workshop, students will get foundational knowledge of both Yin and Nidra and move through a practice of both disciplines. No previous experience necessary. Wear comfortable clothes and bring your favorite pillow if you have one.
Yin and Yoga Nidra with Laura takes place once/month. Stay tuned for future workshop dates.

This Class will take place in The SweatBox Yoga Loft, upstairs from The SweatBox heated location

Cost:  $30 pre-registration


Yoga and Sound

with Reva and DJ Sharlese

Wednesday November 14th, 2018 8:30pm-9:30pm

Wednesday, January 23rd 2019 8:00pm-9:30pm

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:  $20


Winter Solstice- 108 Sun Salutations

with Reva

The shorter days of winter are ahead of us. Let's celebrate the Winter Solstice with 108 Sun Salutations!!! As we move through the darker months of the year, we can channel the fire and warm ourselves from within. In this 90 minute non-heated practice, Reva will lead you through 3 different ways to salute the sun. Vinyasa Style with the Chaturangas, Hot Hybrid Style with those wonderful crouch and curls and, a classic Hatha Style with long low lunges.
As our studio is diverse, so is the way we like to move our bodies. This method provides a nice way to break up the moving meditation and challenge yourself with something new! We will divide the 108 into manageable chunks of 18. Each style will be practiced two times in rotation nice and slow, with the breath. Come set your intentions as we invite in the darker season and celebrate our amazing community at the SweatBox!!

Cost:  $25

Register Here


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.