The Recovery class

by Type A Training | Live virtual classes

Restorative Yoga + Breathing + Meditation, Fused into one Perfect 1-Hour Class. It'll Help you Feel more calm, Focused and Restored. Sundays and Mondays At 6:30pm EST.

Restorative Yoga: It's everything your body is telling you it needs, but you didn’t know you needed.

With all of the high-intensity workouts and life's day-to-day stressors we put our bodies and minds through, it is important to find ways to reverse or rebalance that stress. I wanted to incorporate three fundamental principles that will not only help your body recover from intense workouts but will also improve your mindset, productivity, to realign your body from head to toe. 

  • Increased Productivity and Energy
  • Improved Sleep Quality
  • Increased workout performance
  • Restore + realign your body and mind

Wellness and self-care are a top priority Now More than ever and that starts with listening to your body and what it needs.

6 Benefits Of LIVE Virtual Restorative Yoga

Virtual yoga is an increasingly popular way to practice yoga from the comfort of your own home. It offers many benefits, including convenience, flexibility, accessibility, and the ability to connect with a wider community of yogis. Here are seven benefits of virtual yoga:

  • Convenience: Virtual yoga classes can be accessed from anywhere with an internet connection, making it easy to fit into a busy schedule.
  • Flexibility: With virtual yoga, you can choose from a variety of classes and instructors, allowing you to customize your practice to your needs.
  • Accessibility: Virtual yoga makes it more accessible to individuals who may not have access to in-person classes due to location, mobility, etc.
  • Comfort: Practicing yoga from home allows you to create a comfortable and personalized environment that supports your practice.
  • Cost-effective: Virtual yoga classes are often more affordable than in-person classes, making it a more cost-effective option for regular practice.
  • Increased focus: Practicing yoga in a familiar environment can help you to focus more deeply on your practice and tune out distractions.

Why You Need Restorative Yoga?

Our fundamental health principles are fused together with safe and effective methods to reset for your body and mind. This Recovery Class is best for physical exertion and relief of stress from everyday tasks This is important now than ever before when our minds are in chronic stress mode. We are living in a near-constant fight or flight mode, which keeps our sympathetic nervous systems ramped up, and in turn, leads to physical ailments and disease. If we can create balance, both internally and externally, then we can give ourselves clarity, strength, and productivity.

As a trainer and owner of Type A Training, I have found that implementing Restorative Yoga into clients training programs has been highly successful. Not only does it reduce stress and anxiety by focusing on breath, promotes physical relaxation, triggers healing mechanisms, and improves sleep quality. I created this class to help people achieve balance.

Nathaniel W. Oliver
Owner of
Type A Training of NYC.

The Recovery Class Format

All exercises can be modified to differing degrees of ability, mobility limitations, and fitness levels to suit your needs. All you need is a yoga mat, computer, internet connection to get started.


Restorative Yoga

A relaxing sequence of breath-infused stretch flows meant to release tension, untangle muscular knots and restore energy. This is the perfect recovery day workout plan that will leave you refreshed and rejuvenated.


Breath Work

Breath work refers to deep, diaphragmatic breathing or belly breathing, which research suggests may trigger relaxation responses in the body, according to a study published in June 2017 in Frontiers in Psychology.  Top benefits are reduced stress, anxiety, depression, an Improved immune response and much more.


Guided Meditation

Learn how to relax your mind and body, regain energy and control your own mind through awareness. Meditation allows you to center your thoughts and focus on your breath, spinal and pelvic alignment, concentrate on your body's precise movements, control and flow.


Recovered + Calm

With the combination of breath work, mobility, agility, strength and coordination, we restore ease and motion to the body by undoing the restriction caused by intense physical training, stress from life or from the sedentary nature of modern living.

top 5 reasons you should  start practicing yoga 

  • Pain relief

  • Reduced inflammation

  • Mood booster

  • Improved focus

  • Better Sleep

Pain Relief

Yoga shows promise as a treatment for relieving certain kinds of chronic pain, according to various research. One example: When German researchers compared Iyengar (a style of yoga) with a self-care exercise program among people with chronic neck pain, they found that yoga reduced pain scores by more than half.

The Benefits of Practicing Yoga

Instructors for our Recovery Classes 

Classes taught by top instructors from studios all over NYC. All instructors are vetted, certified and insured. You can be confident that you are getting nothing but excellence.

Michelle Quiba




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Michelle is a Certified Fitness Instructor trained in formats that bridge breathing, dance, bodyweight training, yoga, pilates, martial arts and meditation. Her passion is to show others rhythm in breath, foundation in form, structural balance, functional movement, and freedom of spirit. She encourages students to learn various formats to strengthen what comes naturally, develop in areas that are challenging, and experience a fitness journey full circle. She has taught students and faculty at Pratt Institute, nurses and chemotherapy patients at Brookdale Hospital, and instructed at the NYC Corporate Headquarters for Spotify, Indeed, Emblem Health, and Pinterest. She’s committed to continue sharing ways to help clients balance the body, relax the mind, and develop confidence within.


Tara is a certified FRC mobility specialist with a goal to invigorate curious wigglers so that they can expand their functional range of motion, create intentional movement with ease, and adapt to variables in their everyday life. Tara also specializes in menstrual biohacking for those seeking hormonal harmony in their fitness journey.

​Tara’s approach to life is curious & collaborative. Already an accomplished dancer, choreographer & aerialist, curiosity led her to examine the ways in which our bodies can become inefficient and immobile. Armed with degrees in Theatre & Dance from The University of Alabama, & professional certifications in Functional Range Mobility & Yoga Trapeze, she set out to train and guide others toward harmony in their human hardware through movement for everyday life.


Certified in Power Yoga and extensively trained in all forms of yoga, meditation, cardio, and strength training, making it fun and effective. I have all of my clients do all forms of breath-work because everything starts with breath. I find that people tend to hold their breath on a daily not allowing oxygen to flow through the muscles which is the only way you can truly release tension. Helping you to get back to your true energy underneath all the layers. I really love working with children since I can be a big kid myself which is why I am also able to bring that out of the adults I work with.

I believe that in this moment where you are now, you have a choice, that either leads you closer to your soul or further away from it. Something I’ve learned from training my clients is how important accountability is. You have to be there for yourself in order to improve and it’s a beautiful thing to accept that you need a push and help from someone in order to achieve that. It’s all about taking steps which is what I love to help my clients with.


Azure started practicing yoga as a child and has been certified to teach yoga and meditation to adults and children since 2014. As a lifelong athlete, Azure is well versed in strength training (both weighted and unweighted) and mobility as well as running, swimming, and biking. Through integrating yoga and fitness, she will facilitate a training program that accommodates your needs and meets your goals. Azure has experience teaching slow paced hatha and restorative yoga, faster paced power vinyasa classes, and adaptive exercises for clients working with injuries or other specific needs. In addition to working with adults in a variety of settings, Azure has taught mindful movement to children in public and private schools and studios across all 5 boroughs of NYC. She has worked with women, men, and non binary clients to strengthen, restore, and rejuvenate their bodies and minds. Through attention to breath, focus, and movement amazing things happen.


Cem ( NASM-CPT) is a former athlete himself and has been involved in sports since he was a kid. His main discipline is boxing as an athlete.
As a trainer, he specializes in performance enhancement for athletes, flexibility and range of motion improvement, functional and athletic performance improvement as well as Olympic weightlifting. He analyses his clients and designs customized macro programs according to their goals and their needs.


Kayla, a Western Massachusetts native fell in love with dance at age three, She grew up training at a local studio in many styles of dance which landed her at New York University. Here, is where she completed her BFA in dance and began her professional dance career. She has had the pleasure of performing the works of Jose Limon, James Martin, Tracie Stanfield to name a few and has been seen performing on the daytime show, Live with Kelly and Ryan. While pursuing dance, she longed for an endeavor that would fuel her creativity and love of movement in between contracts and gigs.  Fitness and personal training was a natural fit and has turned out to be something she is equally passionate about! Kayla has 4.5 years of experience teaching group exercise and personal training sessions in the following modalities: dance cardio, strength training, low impact sculpt/toning, mat pilates, and pre/post natal exercise. She cannot wait to learn more about you and help you achieve your fitness and wellness goals!


An NASM-Certified Personal Trainer, born in Messina (Italy)
in 1994, Piero Alessi first encountered sport at the age of 4
and from the beginning it was clear he had a strong
connection with it and the discipline that it entailed. His
knowledge, along with his 24+ years of experience in many
sports such as gymnastics, break dance, soccer, basketball,
volleyball, weightlifting, kickboxing, judo and jiu jitsu, gives
him the ability to design custom programs for all populations
that drives results and highlights safety.


Tamar is a dedicated fitness professional with a passion for helping others improve their health and transform their lives.
For over 8 years, she has worked as a personal and group class trainer, honing her skills and deepening her understanding of fitness. During this time, Tamar developed a keep interest in not only transforming clients’ bodies but also improving their mental well-being. Therefore, she pursued a BA degree in Psychology which allows her to bring a unique perspective to her work in the health and fitness industry.
She is a NASM and Pronatal certified personal trainer, equipped with the knowledge and expertise to design personalized fitness programs tailored to each client’s specific needs. Additionally, she is certified in functional training, specializing in suspension training, kettlebell exercises, stability balls, and dumbbells. Furthermore, she is a health and nutrition life coach, providing guidance and support in helping clients achieve overall well-being.
In her approach to training, she focuses on building overall strength, enhancing mobility and flexibility, and promoting full-body functionality. She believes in utilizing a variety of fitness modalities to keep workouts engaging and effective. By creating an enjoyable and safe environment, she aims to demonstrate to clients that fitness is a lifelong journey rather than a quick fix.


With 10- plus years in fitness, AJ develops fitness programs that are functional and complement your lifestyle, in turn making daily life more enjoyable. Former MMA training partner to amateur and semi-pro fighters based out of NYC, AJ focuses on functional mobility, strength training, injury prevention and overall health maintenance. AJ is an avid hiker and calisthenics practitioner.

What can Coach AJ do for me?

Provide detailed one-on-one training to help you target your physical fitness needs
Be your wellness guide and provide accountability for your achievable goals
Educate you about exercises and movements specifically designed to help you maximize your potential

NASM Certified Personal Trainer
NASM Fitness Nutrition Specialist
Functional Range Conditioning Mobility Specialist
AFAA Group Fitness Instructor
TRX Certified I & TRX Group Instructor
SCW Boxing Certification


2 Pack for $16.00 Free

One time purchase – offer available for new students. Expires two weeks.

4-Pack for $29.00

One time purchase – offer available to new students only. Expires 30 days.

Monthly Membership

Annual Membership

$9.75 /per class

(Billed once annually at $468/year)

  • 3 month comment required
  • Free Or 10-50% Off events/workshops
  • Bring one friend each month
Monthly Membership

$12.25 /per class

(Only $49/ month)

  • 3 month comment required
  • Free Or 10-50% Off events/workshops
  • No long term contract

Class Packages

1 Classes

$18.00 /month

  • expires in 7 days
  • no long term contract
4 Classes

$16.00 /per class

(4 classes is $64)

  • expires in 3 months
  • no long term contract
  • One time only package.
8 Classes

$14.00 /per class

(8 classes is $112)

  • expires in 6 months
  • No long term contract
  • One time only package.

The Sunday Recovery Class: FAQ and Expert Advice

Are LIVE online yoga classes effective?

Yes, online yoga classes can be just as effective and better as in-person classes.  

Here's why?
1. Convenience: One of the significant benefits of live online yoga classes is convenience. You can join the class from anywhere in the world, and you don't have to worry about traveling to a studio or gym. This means you can save time and money on transportation, and you can attend the class from the comfort of your own home.

2. Flexibility: Live online yoga classes offer more flexibility than in-person classes. You can choose from a wide range of classes and instructors, and you can attend the class at a time that suits you. This means you can fit the class into your busy schedule, and you don't have to worry about missing a class if you have other commitments.

3. Personalized attention: Live online yoga classes can offer personalized attention from the instructor. Since the class is online, the instructor can see you and offer guidance and adjustments as needed. This means you can get the most out of your practice and improve your technique more quickly than in a large in-person class.

How much do online yoga classes cost?

The cost of online yoga classes can vary depending on the platform and teacher. At Type A Trainings new Recovery Classes, we offer a FREE two-week trial to try out our classes. We also offer a 4-class pack for $29 after a free trial. We have monthly membership for $49 and an annual membership that costs $39 per month and is paid annually at $468 each year!

Are there any free online yoga classes available? 

Yes, many yoga teachers and platforms offer free online classes, including Type A Training's new Recovery Class which offers a free trial for two weeks.

Do I need special equipment for online yoga classes? 

You may need some basic yoga equipment like a mat, blocks, and straps. However, you can also use household items like towels and blankets as

Can beginners take online yoga classes?

Yes, beginners can take online yoga classes. Look for classes that are labeled as beginner-friendly or offer modifications for different levels.

What are the best online yoga classes for beginners? 

Restorative yoga is ideal for beginners because it's a gentle, slow-paced form of yoga that focuses on relaxation and stress relief. Using props like blankets and bolsters, it's easier for beginners to achieve proper alignment and feel comfortable in the poses. Restorative yoga also improves flexibility, reduces anxiety, and promotes better sleep, making it an excellent choice for anyone looking to start a yoga practice.

Can I take online yoga classes on my phone?

Yes, you can take online yoga classes on your phone as long as you have a good internet connection and a dedicated space to practice.

How do I prepare for an online yoga class? 

Prepare for an online yoga class by setting up a dedicated space to practice, gathering any necessary equipment, and logging in to the class a few minutes early to get settled.

Can I interact with the teacher during the online yoga class? 

Yes, we will take questions from members live at the end of the class. However, during the class, we encourage you to focus on your practice and limit any distractions. If you have any questions or concerns, you can always reach out to the teacher before or after the class.

What happens after the free trial ends?

After the free trial ends, you can purchase a 4-pack (2nd intro pack) 10 pack, monthly pack or annual package to continue practicing with us.

Are there any hidden fees with the free trial?

No, there are no hidden fees with our free trial offer on our Recovery Classes. After the trial period ends, you can purchase one of our packages if you choose to continue with us.

Still Not Ready To Start, But Want More Info?

Contact us today and we'll give you the latest info  

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In-Home Personal Training Anywhere in Manhattan

Type A Training LLC

Type A Training Is An In-Home Personal Training Company That Specializes In 45 And 60 Minute Full Body Circuit Workouts. Our Personal Trainers Have Been Serving Manhattan For Over 25 Years, With Over 30 Certified, Personally Vetted And Insured Trainers.

620 W. 42nd St.
NY. NY. 10036

P 917-951-0111 (text only pls)


Monday – Friday: 5am -11pm
Saturday – Sunday: 8am – 6pm

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