Sundays, 8:00 - 9:00 PM / 8:00 - 9:00 PM

Stress reduction and sleep are two important strategies that we can use to keep our immune system functioning well.

Better sleep = better energy, less aches and pains, focused and clear thinking, calm and stable mood, normal appetite, and more resolve around adapting to each day.

Learn and practice yoga sleep strategies in this online class in the comfort of your home. Do slow, mindful breathing and movement in postures, breath techniques and guided relaxation. Come in your pajamas or sweats.

You have the option to have your video camera on or off during the class. Everyone in your household is welcome to participate.

Mary Hilliker

Mary’s intention is to meet you where you are and to help you move and change from that starting point. Her workshops and retreats highlight yoga tools and practices that help you gain self-sufficiency and independence in your home practice.

“Whether you want to condition your body, reduce pain, de-stress, sleep better, reduce anxiety, adopt a healthier lifestyle habit or strive to reach your full potential, I’m ready to help you apply the yoga tools that you are relevant for your life.”

Mary has been a yoga practitioner for 25 years and a teacher for 17 years. She holds certifications as a 200 hr. level Hatha yoga teacher, 500 hr. Viniyoga teacher, and Viniyoga Therapist.  She is a Certified Yoga Therapist with the International Association of Yoga Therapists and is Curriculum Coordinator and Faculty with the American Viniyoga Institute’s Yoga Therapist Training.  Locally, Mary coordinates and is the lead teacher for the 200 hr. River Flow Yoga Teacher Training.

Her 30 year career as a registered dietitian/nutritionist and health educator in public health, nutrition, and chronic disease prevention, inform her yoga teaching and individualized Yoga Therapy.


Use your auto-pay membership, class pass or do a drop-in class for $17. Discounts apply for health care workers, military/veterans, school/government, and seniors.


Register Here 

Register at least one hour before the class starts! You will receive a link for the online session at least class 30 minutes before the class starts.


Questions? Email Mary at

Email us at 

Give us a call at (715) 298-1954

We are here to assist you, we are checking our messages daily!