Cairn Yoga & Wellness Studio

Create your own version of health, harmony & happiness today

New Podcast!!

Check out our new podcast, Health Harmony & Happiness with Cathy! Hear from Cathy & others about various ways to enhance these qualities in your life. New episodes released weekly!

Listen Now

Welcome and thanks for stopping by! We are your home for holistic wellness services in and around Knoxville, Iowa. We are passionate about bringing you services & opportunities that help you realize your full potential as a whole and complete body-mind.

When placed carefully and intentionally, each stone in a cairn contributes to the balance of the entire structure. Your wellness is much the same; many components work together to allow you to become more fully balanced.

Cairns are used as guides to mark the way on a path. Allow us to be a guide in encouraging health, harmony & happiness on your wellness journey toward more conscious living.

Our Services

Cathy Struecker is the owner of Cairn & our yoga & fitness expert specializing in Adamantine® Yoga. Guided Self-Practice yoga classes are held daily; private sessions to introduce you to Adamantine® Yoga are by appointment. 515.708.1337

Reiki & Light Guided Healing

Michele Williams is the owner of Light Guided Healing and is our in-house Reiki Master. She practices a spiritual based approach to healing while offering Reiki and energy healing, as well as hypnotherapy. 641.218.1735

Meal Prep & Nutrition Counseling

Jessica Wilt is the owner of Naturally Nourishing and is our go-to meal planning/prep & nutrition advisor. She works with you to discover the most efficient way to grocery shop, plan & prep meals for your unique needs. She is studying to be a Nutritional Therapy Practitioner. 641.218.4469

Cathy is a wonderful teacher—intuitive, kind, challenging, and funny. Absolutely love my experience in her studio!

Cynthia Krenzel

cairnyogawellness

{Protect-&-serve-}Iowa wife, mama, #Adamantineyoga, wellness professional, recovering Crossfitter creating #healthharmonyhappinessmovement

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Drop ❤ if you can give yourself permission to say this 1 positive thing to yourself for just 1 week (or the rest of your life🙂). Not in an arrogant way, but to love yourself as your best friend lives and cares for you... because you ARE your oldest and dearest friend. #HealthHarmonyHappinessMovement #HealthHarmonyHappinessAffies #CairnYogaWellness #CairnConcsiousLiving

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We're talking transitions both in life and on the yoga mat and how boundaries come into play when moving through those transitions, whatever they may be. Listen now wherever you catch your podcasts or online at www.cairnyogawellness.com/podcast16 #CairnYogaWellness #CairnLifeBalance #HealthHarmonyHappinessMovement #Transitions #Boundaries #Mindset

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Goodnight sweet Lulu Jean. 💕🥰 #thelifeoflulujean

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Transitions can be tricky if you have a mindset that sets you up for them to be so. But if you can prepare for them mentally by shifting your perception just slightly to allowing rather than resisting, knowing your limits and preparing for them to show up at some point by setting boundaries for yourself, and using a couple other tools, they can become a beautiful thing. More on these topics later this week in this week's episode of Health Harmony and Happiness with Cathy. #FallTransitions #LeavesinFall #Transitions #Boundaries #HealthHarmonyHappinessMovement #CairnYogaWellness #CairnLifeBalance

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With the changing of the 🕰...
#TimeChange #Transitions #FlowFreely #HealthHarmonyHappinessMovement #DaylightSavingsTime

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🍎Applesauce today during meal time while the sir @mattusmc45 is out hunting. Plus freezing some for Grandma Nelson's apple crisp at a later date😋! Still so many to process or eat... blessed with an abundance of 🍎🍎! #Apples #AppleSeason #Applesauce #HealthHarmonyHappinessMovement #PamperedChef @pamperedchef

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While getting our morning sun this morning Scout, Lulu and I had to pause to admire how the leaves were all falling onto the freshly fallen snow and how beautiful it looked. I especially like how the sun's rays show up in this picture. ☀️
Speaking of Mr.🌞, did you catch the last episode of Health Harmony and Happiness with Cathy?? It's about the critical role sun plays in processing our food. Listen wherever you listen to podcasts or on the website from link in bio. Plus grab my Go-to Healthy Snack Guide before it goes away next week!
#HealthHarmonyHappinessMovement #CairnYogaWellness #CairnConcsiousLiving

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Be courageous. It's a new moon and you may feel the natural inclination to purge. Bless whatever it is you are ridding yourself of, believe it has served its purpose in your life and blessed you while in your life, and set clear intentions for the coming month. #HealthHarmonyHappinessMovement #HealthHarmonyHappinessAffies #CairnYogaWellness #CairnConcsiousLiving #CairnLifeBalance

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My helper again in class this morning! Grateful for students who understand that owning a business and raising a family can go hand in hand. Easy at this age when she loves to be worn and sleep. I had another helper too but I didn't get a picture with him😕. Pic 3 📸 cred #thelifeofhuck Fun to hang with the biggest and littlest today! #thelifeoflulujean #AdamantineYoga #CairnYogaWellness #CairnLifeBalance #CairnConcsiousLiving #HealthHarmonyHappinessMovement

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With this new moon set intentions; allow it to release baggage you are holding on to from current drama and past trauma. I am so so grateful for the seasons in life and the opportunity for change and transformationthat comes with each new moon🍂🌑 #HealthHarmonyHappinessMovement #CairnConsciousLiving #CairnLifeBalance #SeasonsofChange #FallinIowa

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Tonight my 1st baby got ready for his first birthday party for one of his oldest friends and wrote the card all by himself (with the help of mama for spelling). I couldn't be more proud and excited for him that he had the patience to do this and wanted to do it💕. Teaching #thelifeofhuck about generosity and giving to friends these past couple days as we've purchased presents and a card and put everything together for the gift has really been a gift in itself for me. He gets it. He's excited to give and think of others when doing so. THIS is what creates health, harmony and happiness for me today. #ThisIs5 #HealthHarmonyHappinessMovement #CairnLifeBalance #CairnConcsiousLiving #Struecker5

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When you don't sleep enough, your body can tell not only in the physical, but also in the way it functions at a cellular level. But there's also another element that we have the potential to get daily that could impact your nutrition far greater than you ever thought. Episode #14 is now live and @rhythm_nutrition3 sheds light on what that other element is. ➡️Link in bio ⬅️ #HealthHarmonyHappinessMovement #CairnYogaWellness #CairnConcsiousLiving

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Getting enough🕘 sleep can play a major role in how your body processes food. There is also one other element that you may not realize plays an even larger role in utilizing your food🥩 as fuel. Tune in tomorrow to Episode #14 of Health Harmony and Happiness with Cathy as I sit down with @rhythm_nutrition3 to find out what that element is and how it impacts your nutrition! #HealthHarmonyHappinessMovement #CairnYogaWellness #CairnConcsiousLiving

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Mondays can be tough. Especially when the sun is playing hide and seek. This is how I started my morning though before I even got out of bed and it always seems to wake me ⬆️! Try it this week and see how it goes! Comment yes if you're on board! 🌞

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Meal planning + getting kids to eat healthy can both be challenging. But in this week's podcast we address both! Listen online or wherever you listen to podcasts. You can also pick up my quick reference guide to helping YOUR kids (or you if you're a picky eater) eat healthier at the link in bio. #HealthHarmonyHappinessMovement #CairnYogaWellness #CairnLife #CairnConcsiousLiving

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My #AdamantineYoga companions this morning before class. This peace lasted until I was just getting ready for wheel (kind of an interesting energetic coincidence if you ask me) then meltdowns started happening😜. Nonetheless it was a blessed practice with most my family this morning💕. #CairnLife #CairnConcsiousLiving #HealthHarmonyHappinessMovement #CairnYogaWellness

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Do you prep your meals in advance of when it's actually time to make them? How about make a menu for the week or part of the week so you have a plan? What works for you?<< Let's me know in the comments🙂>>
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Well I can tell you that this is one thing that I go in and and out of doing, and have done so probably since my first job out of college.🤦‍♀️ It's one of those things that I always feel good about after I've done it, but I don't know why I don't make it a priority more regularly in my life. 🥕
I try, then stop, try, then stop, try then stop... and so it goes. 🥔
Much the same as some people self-care.🧘‍♀️ Unfortunately, there's not a quick easy fix for this start- stop behavior when you're making a lifestyle change, but the important thing is that you keep moving forward and trying. It's a continuum in which you hopefully gradually keep progressing overall. ~
And when it comes to meal prep and planning, there may be some simple things you can do to help change your mindset and get you started with making mealtime less chaotic and more thoughtful. It's thr topic of this coming week's podcast. We started last week discussing how some foods create inflammation in the body, and continue the talk this week with @real.life.with.jess about how to plan and prep so that you feel confident using the foods you now have to create less chaos and stress around dinner time. ▶️ Tune in Thursday and ⏪ head back to Episode 12 to hear how the conversation started!
#HealthHarmonyHappinessMovement #CairnConcsiousLiving #CairnLife #CairnYogaWellness

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Food + inflammation. I'm just as guilty as the next person of eating foods that cause inflammation in my body. And I accept that for what it is. But I try to remain aware and know that when I do eat inflammatory foods (processed grains🍞, sugar🍪, dairy🥛, wine🍷), I'm going to feel it the next day. .
Because it shows up on my mat.🧘‍♀️ My most consistent thing to compare everything else in life to. I'm sure you have a similar story. And it's part of what I talk about in this week's podcast with @real.life.with.jess , Nutritional Therapy Practitioner. She offers her story of how changing the way she and her family look at food had a dramatic effect on their life. And how changing the way you grocery shop🥦🥑🥩 could be one of the first steps to eliminating these inflammatory foods. Listen wherever you get your podcasts and enjoy! .
P.S. Go to the show notes page to get my free downloadable Go-to Healthy Snack Guide!
#CairnYogaWellness #CairnConsciousLiving #CairnLife #HealthHarmonyHappinessMovement

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Snuggle time with the girls @mattusmc45 #thelifeoflulujean #thelifeofscoutnelson

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If you haven't paid attention to the nutrition world for the past few years, functional nutrition is where it's at. Eating foods that do more than just keep you going at the minimum; eating foods that fuel you and compliment all areas of your body. Guess what...bone broth is one of those foods that falls into this category for EVERYONE! Yes, bone broth. Have you ever considered just drinking a mug of it?☕️⠀
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My husband and I drink it on the regular. Frequently, it's what I consume for "breakfast" before I head to the studio because I know it will keep me going from 4:30 AM until I get a chance to eat mid-morning.⠀
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This week on Health Harmony & Happiness with Cathy, I interview Kate Brown, owner and broth guru of BRAISED Bone Broth Company. So grab a #cuppa broth and tune in! Be sure to listen for how to get a discount on trying this delicious slow food. #HealthHarmonyHappinessMovement #CairnYogaWellness #CairnLife #CairnConsciousLiving

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Guided Self-Practice

Guided Self-Practice yoga classes provide the opportunity to practice your personal Adamantine® Yoga sequence under the personal supervision of a teacher.

Private Yoga Sessions

Private Sessions provide you the opportunity to personally address your unique goals, including other training modalities that may supplement your yoga practice.

I love Cathy’s sessions. She’s helped me become better at my practice and my practice has helped me in my daily life! I would recommend her to anyone who has been thinking about getting into their yoga practice more fully!

Tracy Croghan Russell