Natural Yoga School · Integrative Health Coaching
You already know what helps. Doing it is the hard part.
Yoga and Ayurveda are where integrative medicine began. Coaching is how it reaches your actual week—a practice fitted to you, and the structure that keeps it going.
Ninety-minute sessions, online. $225.
Integrative medicine has a much older name.
Yoga and Ayurveda produced the first complete account of the mind and body as one system. Western medicine spent the twentieth century separating them and the twenty-first rediscovering the link—nervous system, microbiome, circadian rhythm, brain. Bioveda works from both ends.
The practices are proven.
These are not fringe interventions. Each one has a measurable physiological effect and decades of study behind it.
Rest
Yoga nidra and body scan measurably shift heart rate variability, cortisol, and time to sleep onset.
Breath
Diaphragmatic and paced breathing near a 5.5 second cycle move the system parasympathetic within minutes.
Body
Tense-and-release, spinal and leg stretching, and abdominal self-massage restore interoception and interrupt pain cycles.
Food & land
Whole foods, culinary herbs, and time spent gardening act on inflammation, the microbiome, and cortisol.
None of this is new. Most of it has been studied for decades. See the protocol library.
Five minutes. Try it now.
Three stacked nervous system tools. This is the method in miniature.
Phase 1
Tense & Release
Inhale fully, tense every muscle 6 seconds, exhale and release completely. 3 cycles.
Jacobson, 1929
Phase 2
HRV Resonance
5.5 second inhale, 5.5 second exhale. No pause. Continuous. 5 cycles.
Lehrer et al., 2003
Phase 3
Energize & Integrate
Double-breath: sharp inhale-inhale, sharp exhale-exhale. 5 cycles. Then 60 seconds stillness.
Balban et al., 2023
New to yoga
Start on the floor, not in a headstand.
Nothing here needs flexibility, equipment, or a mat. Each takes a few minutes and can be done in a chair or on a bed. This is where most people actually begin.
3 minutes
Legs up the wall
Lie on your back, swing your legs up against a wall, rest your arms wide. Stay three to five minutes and breathe normally.
Why: shifts blood return and settles the system after standing all day. The most reliable first practice there is.
2 minutes
Cat and cow
On hands and knees, or seated in a chair. Inhale and let the belly drop, exhale and round the back. Ten slow rounds, following the breath.
Why: moves every segment of the spine and links movement to breath—the basic skill everything else builds on.
3 minutes
Supine hamstring
On your back, one knee bent, other leg lifted with a belt or towel around the foot. Keep a soft bend. Ninety seconds each side.
Why: tight hamstrings pull on the pelvis and low back. Lying down removes the load, so this is safe when standing folds aren’t.
2 minutes
Belly circles
Lying down, knees bent. Palm flat on the abdomen, circling clockwise with light pressure. Two minutes, breathing into the hand.
Why: follows the direction of the colon and brings attention to a region most people have stopped feeling entirely.
4 minutes
Supported rest
On your back, cushion under the knees, something over the eyes. Do nothing at all for four minutes. Set a timer so you’re not clock-watching.
Why: this is the entry point to yoga nidra, and the practice people skip most often. It is not optional.
2 minutes
Seated twist
Sitting tall in a chair, one hand on the opposite knee. Turn from the ribs, not the neck. Five breaths each side.
Why: restores rotation, the range of motion desk work removes first. Works in any clothes, at any desk.
Move within comfort. Stretch should feel like a long, tolerable pull, never sharp or electrical. Skip or modify anything that hurts, and check with your physician first if you’re managing an injury, recent surgery, uncontrolled blood pressure, or a pregnancy.
The real gap
The gap isn’t knowledge. It’s repetition.
Solo practice usually fades within a few weeks. What holds it is a fixed time, people who notice when you’re absent, and a protocol built for your body rather than a generic plan. Longevity research points the same direction—in the Blue Zones, results come from daily rhythm and belonging, not intensity.
Rhythm
A set weekly time anchors the practice to your calendar instead of your motivation.
Belonging
Practicing alongside others is itself an intervention. Social connection tracks with longevity as strongly as any lifestyle factor.
Fit
A constitutional assessment matches practices to your body, so the protocol is one you can actually keep.
Three ways to practice with us.
Start anywhere. Most people begin with Saturday mornings and add coaching when they’re ready to personalize.
Weekly rhythm
Saturday Meditation
Yoga nidra, paced breath, and guided stillness in a group. The easiest way to build the habit that everything else depends on.
Saturdays, 9:00 AM
60 minutes · In person and online
$25 drop-in
Personal fit
One-on-one Coaching
Constitutional assessment, then a protocol sequenced for your body, your history, and your schedule—adjusted as you go.
90 minutes, online
Twice monthly recommended
$225 per session
Deep immersion
Wellness Retreat
Residential immersions built for a specific population—long enough for the nervous system to reset and the pattern to take hold.
Seasonal immersions
3–4 days · Monterey County
From $1,200
Three roles. One system.
The same problem—practices that work but don’t get practiced—shows up differently depending on where you stand.
For individuals
Stress, broken sleep, pain, exhaustion. Assessment finds the thread. Coaching gives you the order and the accountability to follow it.
For clinicians
You already recommend these practices. What’s missing is someone to deliver them, track adherence, and report back. We train those practitioners.
For practitioners
Clinical yoga, behavior change science, and the language of medicine—so you can hold the container that makes practice stick, and clinicians can refer to you with confidence.
How they connect: Individuals need trained practitioners. Clinicians need someone to refer to. Practitioners need training and a referral source. Each role supplies what the other two are missing—which is why the coaching, the training, and the clinical relationships are built as one system rather than three services.
Practitioner pathway
Bioveda: Natural Intelligence
An 8-week cohort for healthcare practitioners. Your patients already know what helps. This program teaches you to deliver the practices and build the structure that makes them stick.
Format
16 hours live, 8 hours practice
Two hours weekly, Thursday evenings
Cohort
12 practitioners
Next cohort begins January 2027
Tuition
$1,800
Payment plans available
Who should apply: MDs, NPs, PAs, therapists, yoga teachers, and wellness coaches ready to deliver this work inside a clinical conversation.
Read deeper.
The mechanisms behind the practices, written for people who want the detail.
Daily practice
Five Pillars
Breath, movement, nourishment, rest, stillness—the five practices evidence centers.
Plants
Botanical Medicine
A quarter of pharmaceuticals derive from plants. What Ayurveda knew, pharmacology confirms.
For organizations
Wellness for your organization.
Burnout is a staffing problem before it is a health problem. The same practices, delivered to teams—with the weekly structure that makes them hold rather than fade after the launch email.
Single session
Workshops
Sixty to ninety minutes on stress physiology, breath, or sleep. Everyone leaves with two practices they can use at a desk that afternoon.
On site or remote · Any team size · Half-day and full-day formats available
Ongoing benefit
Employee Program
An eight-week cohort for your people. Weekly live practice, a personal protocol for each participant, and an aggregate report for leadership.
8 weeks · Cohorts of 8–12 · Reporting is aggregate only—no individual health data is shared with the employer
Off site
Team Retreats
Residential immersions in Monterey County. Built for leadership teams and clinical staff carrying caseloads that don’t let up.
2–4 days · Monterey County · Practice, whole food, and time outdoors
Programs are scoped to your team. Tell us the size, the setting, and what’s wearing people down.
Start where you are.
A short assessment tells us your starting point—what’s happening, what you’ve tried, and which practices fit your body. It takes about ten minutes.
Yoga for Healthcare 