Kate Heffernan

Kate Heffernan

Kate is a vinyasa flow and restorative yoga teacher in the Boston area and has been teaching since 2010. She is known for her ability to weave together intelligent and well-crafted sequences built around a specific theme. In Kate’s classes, you can expect precise instructions to create dynamic postures that will work together to not only bring more strength and suppleness to the body, but also to bring the body, mind, and spirit into the present moment. This specificity not only creates a challenging physical practice, it also offers each student a profound opportunity to practice skillfulness in action.

Kate encourages her students to make choices based on their given circumstances, whether that means finding their edge of effort or taking an extra long savasana. This mindfulness is the essence of the practice of yoga, one that serves us all whether we are on the mat or off.

Kate graduated from Emerson College with a B.A. in theatre education and acting. She completed her 200-hour training with YogaWorks and her 500-hour training with Down Under School of Yoga. She is honored to have the opportunity to train with some of the most senior and renowned yoga teachers in America, including Natasha Rizopoulos, Barbara Benagh, and Judith Hanson Lasater.

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Kate Heffernan
  • Flow: Hand to Big Toe Pose - A Master Class Kate Heffernan

    Join Kate for a master class in exploring hand to big toe pose (supta padangustasana 1). We'll start with this pose under the easiest of circumstances & keep shifting it in space to create more & more dire circumstances in that same exact pose.
    All Levels class
    Suggested props: Two Blocks & One ...

  • Flow: Moving the Spine in All Directions • Kate Heffernan • 45 min

    This class is focused on moving the spine in all six directions it is capable of moving: back bending, forward folding, twisting right & left & side-bending right & left.
    Suggested props: Two Blocks & a Blanket
    All levels class

  • Flow: Anti-Slouch Flow Class • Kate Heffernan • 55 min

    Free up your upper back & chest with this twisty & back bending flow sequence. Exactly the antidote after a long day of sitting & slouching.
    Backbending, Twisting, Heart Opening & Upper Back Mobilization
    Suggested props: Two Blocks & a Blanket (maybe a strap if you are tight in the shoulders)


  • Pose Tutorial: Updog, Low Cobra, Cobra - what’s the difference? • Kate H • 10min

    Not sure which backbend fits in your Vinyasa Flow practice? Kate Heffernan breaks down the difference between Low Cobra, Upward Facing Dog, & Cobra. Which one is which & when might you use each?

    A tutorial on the different backbends practitioners may use within a flow yoga class.

  • Pose Tutorial: The Myth of Squaring your Hips in Warrior 1 & 2 • Kate Heffernan

    Do you have trouble squaring your hips in Warrior 1 or Warrior 2? Well good news! you’re not alone & your hips are not meant to square in either of these shapes. Join Kate Heffernan in this short tutorial that breaks down the alignment of the hips in Warrior 1 & 2.

  • 200 Hour Teacher Training Info Session Kate Heffernan

    A short informational video that focuses on Down Under Yoga's 200 Hour Foundational Yoga Teacher Training

  • Breaking Down & Building a Sustainable Chaturanga • Kate Heffernan • 8 min

    This practice offers a tutorial on how to create an aligned chaturanga. Moving from the easiest variation to the most demanding so practitioners can feel empowered in the choice they make to create a sustainable, strong, & safe chaturanga in their flow practice.
    Suggested Props: Two equal sized ...

  • Breaking Down Bakasana (Crow pose) • Kate Heffernan • 7 min

    This practice will lead practitioners through several variations on how to do bakasana using blocks & a blanket.

    Suggested props: 2 Blocks and Blanket

  • Flow: Outer Hip Flow • Kate H • 60 min

    This flow practice will work to strengthen & mobilize the muscles of the outer hip through standing & balancing poses.

    Suggested props: Two blocks & a blanket

  • Flow: Building Downward Facing Dog • Kate Heffernan • 30 min

    This short practice tutorial focuses on the building blocks that strengthen & create the flexibility required for one of the most used & recognizable postures in flow yoga, downward facing dog pose.

    Suggested Props: blanket, strap

  • Flow: Stuck in a Chair • Kate Heffernan • 15 min

    Join Kate Heffernan for a brief practice to designed for when you are chair bound. We’ll work to move & open the spine, shoulders, neck, & outer hips - all without leaving your chair!

    Suggested Props: Sturdy Chair

  • Flow: Prepare to Stand on your Hands • Kate Heffernan • 25 min

    Join Kate Heffernan for this short flow style tutorial towards handstand. This practice will work in a thoughtful way to create the building blocks needed to move in the direction of going upside down & standing on your hands.

  • Flow: Around the World Hips • Kate Heffernan • 25 min

    Creating more mobility in the hips is one of the most common requests amongst yoga practitioners. Among other things, tightness in the hips and legs can contribute to difficulty moving and low back pain. This mini-sequence works to create space in all four sides of the hip, which will help to bri...

  • Flow: Around The World Shoulders • Kate Heffernan • 20 min

    While the shoulder is the most mobile joint in the body, the realities of everyday life can cause the surrounding muscles to become stiff and painful. Whether it’s due to the hunch over your computer, phone, steering wheel, or garden – most of the everyday shoulder movement is minimal and can cre...

  • Flow & Restore: Relax & Renew Fusion • Kate Heffernan • 50 min

    This grounding and calming practice that incorporates Restorative, Yin, and Slow Flow styles of yoga to create a deeply nurturing and nourishing experience. Through soft movements, both passive, and active, this class will offer the physical body space to alleviate physical tension focusing aroun...

  • Flow Foundations: Heart Opening • Kate Heffernan • 60 min

    Join Kate Heffernan for this hour-long, beginner-friendly Flow practice focusing on opening up the heart & front line of the body. Perfect after a long day of sitting!

    Useful props: 2 blocks, a blanket (or towel), & perhaps a strap.