757-622-2474Yoga - Massage - Ayurveda - Breathwork | 202 W 22nd St Norfolk, VA 23517


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How do I get started?
  • You can start yoga at any time and attend as often as you like. Drop in for one class or buy a pass and come 2-3 times a week, as your schedule allows. Classes are offered seven days a week, mornings and evenings. Click here to be directed to the Class Schedule.
  • Show up 15 minutes early to your first class to allow time to meet the teacher and fill out our release form.
  • You can rent a yoga mat for $2.00. We provide all other props.
  • Wear comfortable movable clothes, like leggings or shorts and a t-shirt and bare feet.
  • Your class will be both active and relaxing and a little bit different each day. We balance some consistent practices with variety to keep it fun!
  • The Space Above makes every effort to remain authentic and true to the philosophy of yoga meaning that we teach more than just the postures (the asana). We also teach breathing practices (pranayama), meditation techniques (dhyana) and chanting (nada yoga).
  • Our teachers are all trained and certified and hand-picked for their dedication to their teaching and their own yoga practice on the mat and in their lives.
  • We also take pride in our teachers’ special abilities and gifts in working with beginners, the elderly and those with physical limitations. We truly believe that yoga is available to every body.
  • If you are showing up with any physical limitations or have any doubt about your ability to participate in a particular class, call us! (757) 622-2474
Which Class is right for me?

If you are new to yoga:
– Here are some of the current beginner friendly classes:

Mindful Multi-Level
Yoga 101
Dynamic Alignment
Vinyasa 101
Beginners- by donation
Strengthening Graceful Flow
Giving in to Yin
Sunday Funday

If you are new to The Space Above, but have been doing yoga before:

– Please join us in any of the beginner or Multi-level classes
If you prefer a class designed for deep relaxation, at either level:
– Come to any of the Restorative or Meditation workshops
If you are pregnant or just had a baby:
– Come to the Prenatal or Infant Yoga classes
If you are injured or struggling with other physical limitations :
– You are welcome to join us for Yoga 101 or the Beginners or Basics classes. We would appreciate it if you would call us before arriving for class so that we can determine for sure which class might suit you best.
Vinyasa and Level 2 or 3 classes are NOT appropriate for anyone with less than 1 year of a consistent yoga practice on the mat.  It is unsafe for the student and because we try to make an honest effort to be present for each and every student, it can make it difficult for the teacher to facilitate the class safely if there is a student in a class beyond their ability and understanding.[/vc_column_text][/vc_column][/vc_row]

What is the class structure?

Each class in our studio is unique in that each teacher brings their own voice, experience and personality to their classes. We do have a core commitment to the tradition of the practice of Yoga on the mat in that classes begin with a quiet centering and Pranayama (a breathing practice)  This may mean practicing a specific technique or practicing Omkara where you take a complete inhalation and on the exhalation chant Om. This is done 3 times.  Feel free to just listen or to join us. Every class ends with Savasana (relaxation), a guided meditation and Omkara.  Following the three rounds of Om, the palms can be placed together at the heart, saying “Namaste”, that is “I bow to the Light within,” or Jaya Guru Devi, meaning “Victory to health, knowledge and happiness” or Jaya Guru Datta, to say “Victory to knowledge.”

There are some teachers that offer chanting as part of the practice to connect students with the heart, the breath and each other.  Again, feel free to join in or just to listen.

Where do I park?

There is plenty of free on street parking next to our building and beside the fence of the storage facility. All of those spaces are available for parking for all. Free on street parking is available on Omohundro between 21st and 22nd Streets and right both 21st and 22nd Streets. There are also several parking spaces right in front of the building and just behind Levin’s Brass Beds’ warehouse on 22nd Street. DO NOT Park in the S. Ray Barrett and CrossFit 757 lot across the street from our building on 22nd Street. You could be towed or ticketed.

What style of yoga do you offer?

Hatha Yoga

In modern times, outside of Hindu culture, the word yoga, usually refers to the physical practice of yoga exercises or asana. But this is only a small part of the science of yoga and its true name is Hatha Yoga. Hatha (pronounced “ha-tuh”) Yoga is also known as hatha vidya or the “science of hatha” yoga; this word comes from combining the two sanskrit terms “hat” meaning sun and “ha” meaning moon. The word “hat” refers to the solar nadi (pingala) in the subtle body and “ha” the lunar channel (ida). The wisdom tradition of yoga is a practical, scientific teaching, the aim of which is spiritual growth. The word yoga, as well as the word religion, means the union of the human soul with the Universal Soul, i.e., the union of human being with God. Although yoga is a product of Indian civilization and has influenced all religions of that land, it is a practical spiritual science that does not belong to any particular region or religion. It brings positive results independent of your belief in its efficacy. Western psychologists and physiologists have recently taken an interest in Hatha Yoga with respect to its control of bodily processes, as yoga practitioners have demonstrated remarkable abilities in regulating their breathing, heart rate, and body temperature.


TriYoga Flows (Prasara), a complete hatha yoga method, is the union of posture, breath and focus – or asana, pranayama and mudra. The result is increased energy … physically, mentally, and spiritually. This gives the mental clarity to manifest one’s life with greater awareness. TriYoga fundamentals include relaxation-in-action, wave-like spinal movements and economy of motion. With the systematic approach, students can remain with Basics or progress to subsequent levels. Within each level, students increase their knowledge of posture and flow, as well as strength, flexibility, endurance and breath control. Through sustained awareness on all aspects of the practice, the movement of body, breath and mudra harmonize and the inner flow naturally emerges.

Purna Yoga

“Purna” means “complete,” and Purna Yoga distills and integrates the vastness of yoga into an invaluable set of tools for transformation and healing. Reminding us that yoga is far more than a system of exercise, Purna Yoga offers wisdom and techniques for the union of the body and the mind with the spirit. Using awareness, precision, and concentration, Purna Yoga inspires the evolution from our lower nature to our Divine Self. It is the art of loving yourself by living from the heart.

Purna Yoga practitioners learn alignment-based asana, pranayama, and Purna Yoga Meditation (the art of aligning inner energies for transformation), along with nutrition and yogic philosophy, adapted for our lifestyles today. Like a tuning fork, Purna Yoga aligns our entire being with the vibration of truth and the Divine essence within us and all around us.

Iyengar Yoga

Iyengar Yoga, created by BKS Iyengar, is a form of yoga known for its use of props, such as belts and blocks, as aids in performing asana (postures). It is firmly based on the traditional eight limbs of yoga as expounded by Patanjali in his Yoga Sutras, emphasizing the development of strength, stamina, flexibility and balance, as well as concentration (dharana) and meditation (dhyana). Iyengar Yoga, a form of Hatha Yoga, focuses on the structural alignment of the physical body through the development of asana. Through the practice of a system of asana, it aims to unite the body, mind and spirit for health and well being. Iyengar Yoga is considered a powerful tool to relieve the stresses of modern-day life which in turn can help promote total physical and spiritual well being. Iyengar Yoga is characterized by great attention to detail and precise focus on body alignment. Iyengar pioneered the use of “props” such as cushions, benches, blocks, straps, and even sand bags, which function as aids allowing beginners to experience asana more easily and fully than might otherwise be possible without several years of practice. Props also allow tired or ill students to enjoy the benefits of many asana via fully “supported” methods requiring less muscular effort. Unlike more experiential approaches where students are encouraged to independently “find their way” to the asana, an Iyengar Yoga class is highly verbal and precise, with misalignments and errors actively corrected.

Itsy Bitsy Yoga

Itsy Bitsy Yoga was founded by author Helen Garabedian a certified Yoga Teacher and Infant Developmental Movement Educator. It is Internationally taught and shared. You can find more information about ITBY on its own web site…www.ItsyBitsyYoga.com

Restorative Yoga

Restorative yoga might best be described as a supported, conscious body/mind relaxation practice. When supported with props, the body relaxes and opens, releasing tension and stored-up toxins that can cause illness. Restorative poses offer benefits to both the body and mind, for conditions ranging from insomnia to asthma to chronic pain to migraines to depression.

Chest-opening poses, for example, encourage breath and prana (energy) to flow through the entire body. Forward bends gently lengthen all the muscles of the back body. Done in sequence, a restorative yoga practice will bring your whole body into a deeply relaxed state, and allow your mind to become quiet and reflective, with your mental, psychological, and emotional bodies in blissful balance.

What about Massage Therapy?

We have a electic staff of bodyworkers offering various modalities of therapy within our space. These therapists schedule their own appointments. Do not call The Space Above’s main number to set up an appointment. Call the therapists directly. Refer to ourMassage Therapists page for information about each therapist.


Ayurveda, [ayur = science, veda = true knowledge of life] otherwise known as “the science of life” is rooted in ancient India over 5,000 years ago. This practice of profound wisdom is becoming recognized in the West as one of the most effective, comprehensive systems of natural health care.

Ayurveda recognizes we are all born with a unique nature-an individual combination of physical, mental and emotional characteristics. Changes in the harmony of these aspects of ourselves due to various factors such as stress or trauma, incompatible diet, or seasonal and environmental shifts can create many subtle to major imbalances. The science is organized and applied individually by using what are called the three doshas. The three doshas represent the five elements which make up everything in nature including all living beings. Ayurveda looks to the amounts of Fire, Air, Water and Earth to represent the nature or “constitution” of ones being. Manipulating the manifestations of excesses in the elements is the way Ayurveda guides one to finding answers to those questions which focus on illness or unhappiness. Finding an understanding of our own individual tendencies allows us to identify more ideally with the rhythms of our true self. Living closer to our ideal, we can avoid imbalances, maintain our health and ultimately discourage stress and dis-eases of any kind.

Ayurvedic consultation
Consulting with an a certified Ayurvedic Practioner allows a much greater understanding of the science itself and also ones own personal applications. You will discover through pulse diagnoses your own prakruti or individual constitution of the body, mind and spirit. Exploration and discussion concerning ones life-style choices and specific personal areas of focus will offer direction towards a deeper awareness. This process of knowing ones own wholeness will empower one to draw guidance from within and allow a process of self-healing to cultivate.
Suggestions and charted lists of appropriate and regressive foods according to ones own individual constitutional needs will be provided.
Therapeutic and herbal therapies are discussed and also made available.


KIM AUSTIN-PETERMAN, CMT 500RYT Ayurvedic Practitioner (click for bio & info)



VIJAYA STALLINGS, M.A. Ayurvedic Practitioner (click for bio & info)

Ayurvedic Massage & Pancha Karma Treatments available with Vijaya Stallings.

Abhyanga and Swedana: Warm Oil Massage (Abhyanga) & Herbal Steam Bath (Swedana), followed by a hot, moist lavender towel rub down. $85 for an hour and a half treatment.

Abhyanga: Ayurvedic Massage with warm oil massage and hot, moist lavender towel rub down. $60 per hour.

Synchronized Massage: Synchronized Massage with Two Therapists: Massage and Herbal steam followed by hot, moist lavender towel rub down. $125 for an hour and a half treatment.

Shirodhara: The continuous flow of warm medicated oil or milk on the forehead for 30-45 minutes. Beneficial for insomnia and any mental or emotional stress. $45 accompanying a massage or Pancha Karma; $60 when done as a separate treatment.

Nadi Swedena and Kati Bhasti: Administration of herbal steam and hot medicated oils on joints and spinal column. Effective for arthritis injuries, muscles and spinal column, herniated disc and sciatica. $30-60 depending on length, number and extent of the treatments.

Nasya: Administration of herbal oils neck massage and herbal steam. Helpful in nasal congestion, sinusitis, rhinitis, allergies and headaches. $45 per treatment.

Facial: Begins with a massage with warm medicated oil, followed by herbal steam, herbal clay masque and finishes with a special facial oil. $60 per hour.

Pancha Karma Treatment: The ancient detoxification, cleansing, rejuvenation and relaxation treatments performed for 3-7 days. A special Ayurvedic vegan diet is required for the program to be effective along with some preparatory and post-Pancha Karma dietary restrictions. This detoxification program works on all three bodies not just the Physical and goes to a very deep celllular level creating healing and well-being.

Each day you wil receive an hour and a half massage with warm herbal oil for your specific constitution, herbal steam and a hot, moist lavender towel rub down. It is necessary that you not work during your treatment period and for ideal results a retreat setting is suggested.

Pancha Karma Treatment per day is $100 including an initial consultation and an Ayurvedic dish each day.

Retreat accomodations will vary depending on needs from $10-75 per night and will include yoga/meditation each day and 3 meals daily for $150 per day. 30-day Pancha Karma Retreats are also available in Concord, CA and Virginia Beach, VA. (Price based on individualized needs and requirements)

Recommended Reading

OM is a mantra, or vibration, that it is said to be the sound of the universe. “Somehow the ancient yogis knew what scientists today are telling us, that the entire universe is moving. Nothing is ever solid or still. Everything that exists pulsates, creating a rhythmic vibration that the ancient yogis acknowledged with the sound of Om. We may not always be aware of this sound in our daily lives, but we can hear it in the rustling of the autumn leaves, the waves on the shore, the inside of a seashell. Chanting Om allows us to recognize our experience as a reflection of how the whole universe moves–the setting sun, the rising moon, the ebb and flow of the tides, the beating of our hearts. As we chant Om, it takes us for a ride on this universal movement, through our breath, our awareness, and our physical energy and we begin to sense a bigger connection that is both uplifting and soothing. “ (Cyndi Lee, Yoga Journal)



(A Mantra seeking illumination of the mind)

Om Bhur bhuvah svah
Tat savitur varenyam
Bhargo devasya dhimahi
Dhiyo yo naha pracodayat

Translation of text:
Let us meditate upon the auspicious light of Divinity
represented by the Sun.
May that heavenly light illumine our minds.

(Since the Gayatri mantra does not invoke Patanjali or any gods or goddesses, but rather only invokes light, it shouldn’t offend people with strong religious beliefs.)

Om Aim Hreem Shreem Shiva Rama Anagha Dattaya Namah

This Mantra is given to us for the Protection of mankind/for world peace by Sri Ganapati Swamiji. This is known as the Raksha Mantra and includes the most powerful bija (seed) mantras for Saraswati (Aim), Durga (Hreem), Lakshmi(Shreem) as well as for Shiva, Rama, Dattatreya and his consort AnaghaDevi.

New To Yoga

The word “yoga” comes from the Sanskrit, meaning to yoke or discipline, to unite, to make whole. Yoga incorporates physiological, psychological and spiritual processes to unify all aspects of a human being. What are the benefits of yoga? Whatever your age or physical condition, whatever your religious belief or cultural heritage, yoga can help you vastly improve the quality of your life and health.

Yoga Facts

  • Yoga is over 3,000 years old
  • Yoga builds strength, flexibility and coordination
  • Yoga creates cardiovascular health
  • Yoga relieves stress and helps keep you healthy
  • Yoga creates mental clarity, focus and emotional balance
  • Yoga is safe for all ages and body types
  • Yoga facilitates healing from injuries
  • Yoga is not a religion

Yoga isn’t a religion?

No, Yoga is not a religion. It is a nonsectarian science which promotes harmony. Anyone of any faith can find his or her religion enhanced as a result.

Where should I start?

If you are new to yoga, out-of-shape, very stiff or injured, you should start out with either Yoga 101, the Basics, or Beginners classes. On the other hand, if you’re very fit and flexible, you may enjoy starting out with any of the Multi-level classes. Vinyasa classes are not appropriate for those with less than 1 year of a consistent yoga practice on the mat.

Do I need a mat?

Yes, you do need a yoga mat to begin.  We rent yoga mats for use for $2.00.  We DO provide all the props needed to make your practice more easily accessible.  It is highly recommended that you eventually buy your own yoga mat.  Although we do clean all of the props including the mats, it is more hygenic to have your own.  It also makes your practice more personal, more meaningful and feel more consistent when you have your own mat.

How often should I take class?

We recommend taking classes 2-3 times a week (less if you’re supplementing with an at-home practice.) Many of our students make a commitment to attending the same classes per week, others just come when it’s convenient and some really enjoy the variety of perspectives and teachings offered from our wonderfully eclectic teaching staff.

What do I need to wear? What should I avoid wearing?

No special clothing is required to do yoga. Just wear comfortable clothing that isn’t too baggy and doesn’t restrict movement. In general, a T-shirt or tank-top is appropriate, with sweats, stretch-pants, or shorts on bottom. Yoga is done with bare feet, so please come with clean feet, and plan to remove your shoes and socks when you arrive. Please do NOT wear perfume, and we recommend not wearing makeup or jewelry.

What should I bring?

Bring water, a towel and a yoga mat if you have one. You can rent a mat from the studio for $2.00, or ideally, everyone should – for hygienic reasons – own their own mat. For Restorative Workshops, you may want to bring your own blanket. DO NOT bring a cell phone, or at least turn it off when you enter.

Should I eat before class?

Eat at least two hours before class and wait at least a half hour after class to eat. It is best to practice yoga on an empty stomach. Drink plenty of water before, during and after class. Please bring a water bottle or purchase one of ours to help us conserve paper cups and save the trees!

What if I am injured, have a medical condition or physical limitation?

We encourage you to contact us by phone or email to figure out which classes would be most appropriate for you.  When you arrive for class, inform the instructor of any medical conditions or injuries that you may have. Examples include high blood pressure, herniated disk, joint/muscle injuries, etc. This information will assist the instructor in modifying postures for you.

I am nervous about looking silly or hurting myself.

Take advantage of this time to practice Santosha or Contentment~accepting the truth as it is. We are here to help you and make your yoga practice pleasant and comfortable. Pay attention to what your instructor says about not pushing yourself too hard, this is for your own safety and the safety of others in class. Use the props that the teacher asks you to.  Only do the movements that the teacher suggests for class.  We teach our students to leave their egos at the door with their shoes.  Our practice room isn’t big enough for egos!

What guidelines should I follow when I practice yoga?

Respect pain. Pay close attention to your body’s innate feedback system. Distinguish between the discomfort of moving a stiff body and pain caused by overdoing or excessive demand on a joint. Sudden or severe pain is a warning. Most postures can be modified; JUST ASK! Breathe properly. Without fully expanding your lungs, the muscles you are exercising cannot be adequately supplied with oxygen.

Can I talk during class and ask questions?

We at The Space Above love questions and love interacting with our students. However, please keep banter to a minimum to maintain a quiet atmosphere. Please do not yell out.  Just ask us questions before or after class.

I am really fit. Will Yoga challenge me?

No matter what condition you are in, Yoga is a great way to enhance a healthy lifestyle.  Not only will it create more balance in your body physically, but mentally and emotionally too.

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