Move.
Notice. Reconnect.
Small-group yoga, recovery services, and whole-person wellness with space to move at your own pace, notice what you need, and choose what feels supportive for you today.
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Yoga in St. Charles, Iowa for Movement, Recovery & Whole-Person Wellness
🌿 New Here?
Welcome to Bit of a Stretch Yoga & Wellness
Whether you're looking to reduce stress, improve mobility, support recovery, or simply make more time for yourself, we're glad you're here. Our studio is designed to be a welcoming space where every body and every experience level belongs.
Step 4
Give yourself a few minutes to arrive.
For your first visit, arriving 10 to 15 minutes early gives you time to find the space, ask questions, and settle in before we begin.
What might be helpful to bring?
• Comfortable clothing that lets you move
• Water if you’d like it
• A yoga mat if you have one, although extras are available
• Anything that helps you feel more comfortable settling into practice
You do not need to arrive flexible, experienced, calm, or having it all together.
OUR CLASSES
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Flow Yoga
A steady, breath-led practice with space to explore mobility, balance, strength, and body awareness. You may choose to move more strongly, slow things down, use props, or rest depending on what you notice and need that day.
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Sculpt + Weights
Yoga-inspired movement meets functional strength through weights and resistance. You’ll be offered options for load, range of motion, and intensity so you can explore strength without needing to match anyone else’s pace. Weights are always a choice, not a requirement.
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Barre Movement
Small, controlled movements meet yoga-inspired mobility and strength. Expect focused work for the legs, glutes, core, and upper body with options to change your range, add support, adjust intensity, or pause whenever you need to.
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Chair Yoga
A chair-supported practice that explores mobility, strength, balance, and body awareness. You may practice seated, standing, or move between both, using the chair in whatever way offers useful support for your body.
RESTORATIVE + MEDITATION
Restorative Yoga
A slower, supported practice with room for rest, stillness, and noticing. Props and longer-held shapes offer opportunities to reduce effort, settle, and explore what rest feels like in your body.
Meditation + Breathwork
Guided practices that invite attention to breath, sensation, thought, and present-moment experience. You may follow the guidance, adjust it, or simply notice what is present without needing to make anything different.
*These practices are offered as specialty classes and continue to expand within our evening and special programming.
RECOVERY SERVICES
Recovery services offer quiet, non-invasive ways to explore rest, recovery, body awareness, and overall wellness. Each experience can be adjusted for comfort, and individual responses may vary.
THERAPEUTIC WELLNESS
Recovery services offer quiet, non-invasive ways to explore rest, recovery, body awareness, and overall wellness. Each experience can be adjusted for comfort, and individual responses may vary.
Raindrop Technique
An essential-oil experience using gentle application along the feet and spine, with space for rest, sensory awareness, and whole-person wellness.
Raindrop + Hot Stones
Raindrop Technique paired with warm stones for those who would like an additional layer of warmth and stillness during the experience.
Oils of Scripture
A spiritually inspired Raindrop experience incorporating the Oils of Ancient Scripture collection, with space for rest, reflection, and personal meaning.
RECOVERY TECHNOLOGIES
Non-invasive wellness tools that can be explored as part of a personal rest and recovery routine.
Infrared Sauna Dome
A 30-minute infrared heat and red-light experience with adjustable settings so you can choose a level of warmth that feels comfortable for you.
Lymphatic Compression
Rhythmic sequential compression with adjustable pressure and placement, offered as part of a general recovery and circulation-support routine.
ZYTO Wellness Scan
A non-invasive wellness scan that offers educational wellness information for reflection and conversation. ZYTO is not diagnostic testing or medical assessment.
Chair Membership
$100/month. Unlimited access to regularly scheduled Chair Yoga classes while your studio plan is active.
Ways to Practice Regularly
If a regular studio rhythm feels supportive for you, monthly options are available for Chair and morning classes. Current studio members may also receive access to member-only wellness offers and On-Demand practice.
Monthly AM Membership
$120/month. Unlimited access to regularly scheduled morning Flow, Sculpt, and Barre classes while your studio plan is active.
Evening Classes
Evening classes are available at $20 for non-members or $10 for current studio members.
Intensives + Events
Some experiences benefit from more time than a regular class allows.
Intensives, The Gathering, specialty classes, seasonal experiences, and multi-week offerings create space to explore a topic through movement, education, reflection, and connection.
You can choose the experiences that speak to you and leave the rest.
The Gathering
Space for conversation, reflection, connection, and community.
Specialty Classes
Opportunities to explore movement and practices beyond the regular schedule.
Seasonal Wellness
Experiences inspired by the rhythm of the season and what may feel supportive within it.
Wellness Series
Multi-week opportunities to spend more time exploring a particular practice or topic.
Join us for curated experiences that support deeper exploration, education, and community connection in a welcoming space.
Private Options
Sometimes a group setting isn’t what you need. Private sessions offer individualized support through gentle movement, somatic practices, breathwork, meditation, and other wellness tools based on your goals and comfort level.
Whether you’re looking for more personalized guidance, navigating stress or change, or simply want space to slow down and reconnect, sessions are thoughtfully shaped around you.
Private sessions are available by request. You’re welcome to reach out, tell me what you’re looking for, and we can explore together what kind of support might feel useful.
MEET NICOLE
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I’m Nicole, a registered nurse, yoga instructor, wellness practitioner, and the owner of Bit of a Stretch Yoga & Wellness.
Yoga came into my life during a season of burnout when I needed more than another thing to push through. What began as a way to reconnect with myself eventually grew into a passion for creating practical, accessible ways for other people to move, breathe, recover, and reconnect with their own bodies.
My background in nursing and wellness shapes the way I approach this work. I’m a Registered Yoga Teacher and have continued my education in naturopathy, sound healing, trauma-somatic yoga, meditation, breathwork, Raindrop Technique, and other whole-person wellness practices.
But training has also continued to change the way I teach.
I don’t assume that I know what a posture, breath, or practice should feel like in your body. I offer options, invite you to notice what you’re experiencing, and leave room for you to choose what fits. Resting, changing a shape, using a prop, slowing down, or choosing not to do something are all part of the practice, not exceptions to it.
Bit of a Stretch was created because I wanted wellness to feel accessible, welcoming, and real. You do not need to be flexible. You do not need to know yoga. You do not need to arrive calm, confident, or as some better version of yourself.
You get to begin where you are.
Today the studio has grown beyond yoga into a community wellness space offering movement, recovery services, restorative practices, Intensives, The Gathering, On-Demand practice, and opportunities to bring wellness beyond our walls and into the community.
Bit of a Stretch is a place to come back to yourself, one class, one breath, one notice, and one choice at a time.
"I can't say enough wonderful things about Nicole and her yoga studio. From the moment you walk in, there is a warm, welcoming atmosphere. Nicole is patient, knowledgeable, and understands how to meet everyone's individual needs and abilities. Her classes are designed to improve flexibility, balance, and strength. A Bit of Stretch Studio is more than just a yoga studio. It is a place where people connect, laugh, and encourage each other. I look forward to every class."
Debby Johnston
"Nicole is welcoming. She listens to your questions and concerns. I believe when you leave her studio, you feel heard and appreciated."
teresa messenger
Voices from Our Studio
I’ve been a member of Bit of a Stretch since it first opened, and it has been such a meaningful part of my life. When I started, I was recovering from the effects of chemotherapy and radiation, and I wasn’t sure of what to do to restore my body. Nicole created such a supportive, encouraging environment that allowed me to move at my own pace without ever feeling judged or pressured. Her guidance, encouragement, and genuine care helped me build back both my strength and my confidence. Each class feels intentional and uplifting, and Nicole has a wonderful ability to meet people exactly where they are in their journey. I truly credit these yoga classes with helping me reconnect with my body and regain a sense of empowerment. Bit of a Stretch is more than just a studio—it’s a community, and I’m incredibly grateful to be part of it.
dawn vetter
CLIENT STORIES
"Nicole is a fantastic instructor. She is great at listening to her customers. She really wants to help you meet your goals and feel better. The classes are fun, thoughtfully planned, and tailored to client abilities. She keeps learning so the studio can keep growing and improving. Great business and addition to our community."
Michelle Bryant
"Best. Ever. We are crazy lucky to have Nicole right here in Saint Charles. 6 a.m. Hot Weights is my favorite. I feel good all day after doing it. She has everything you need there, and I leave feeling both exhausted and energized."
Jessica Stark
Wellness is stronger when a community grows together.
Bit of a Stretch is committed to making movement, recovery, and wellness more accessible through community partnerships, education, and outreach.
Becoming Her
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This is the space where healing gets real.
Becoming Her is my blog and podcast where I share the honest, unfiltered journey of rebuilding from burnout, stress, and survival mode into a life that actually feels aligned, grounded, and whole.
Through short reflections, real-life experiences, and nervous system–based practices, you’ll find support for slowing down, reconnecting with your body, and stepping into the version of you that feels strong, clear, and at peace.
This isn’t about perfection. It’s about awareness, intention, and becoming someone you recognize again.
Welcome to Bit of A Stretch
St. Charles, Iowa
Curious where to begin? You can explore a class, a recovery service, a studio option, or simply reach out with questions. We can talk through what’s available and help you find a starting point that feels like a fit.
Not sure what comes next?
You’re welcome to explore the schedule, learn more about recovery services, or send a message and ask whatever you need to ask.