Practice on Demand *

A living collection of ancient practices for modern beings

For the seasons, the transitions, and the becoming…

Over thirteen years of teaching, I’ve created and refined nearly 200 sequences across Katonah Yoga, vinyasa, restorative, breathwork, sound, sculpt, mobility, and meditation.

SHAMANEK On Demand grew from a desire to distill that body of work into the practices I return to again and again—the ones worth keeping. Each collection is intentionally curated around a theme, season, or moment in life, giving you the freedom to practice on your own time, from wherever you are. More than convenience, I see self-practice as a way to build consistency and personal accountability: learning to listen, choose what you need, and make the practice your own.

made with love

Francesca

NEWEST COLLECTION

FLOW THROUGH THE SEASONS

Four Katonah flow practices designed around the changing seasons — moving from the openness and abundance of late summer, through the shedding of fall and the depths of winter, into the renewal and expansion of spring.

01 — LATE SUMMER

Feel the Joy

Celebrate the fullness of summer with an energizing flow that opens the heart, builds vitality, and invites you to move with joy, confidence, and the warmth — a little sunshine for the heart.

02 — FALL

Release

As the leaves begin to fall, we practice letting go. Through breath, twists, and steady movement, cultivate clarity, healthy boundaries, and space for what truly matters.

03 — WINTER

Hibernation

Slow down and turn inward. This grounding practice invites you to conserve your resources, rest deeply, and embrace winter as a necessary season of stillness and restoration.