Your Best Yoga!
Bend and Zen Hot Yoga in Louisville, KY

Hot 26 Flow

This class is taught by:

Natalie Guarnaschelli

Instructor - Hot 26, Hot 26 Flow
500 hr RYT


In 2000, Natalie attended her first Bikram yoga class. As a former ballet dancer, she was surprised and humbled by the intensity of the heat and postures. Despite her initial struggle, she persisted with the practice and gained a true appreciation for the series and those who practiced around her. In 2004, Natalie graduated from Bikram's teacher training in Los Angeles and has been teaching in Manhattan for the past ten years.


Adding to her background in yoga, dance and athletics, Natalie became a Registered Dietitian and earned a Masters degree in nutrition from Columbia University. As a nutrition therapist in private practice, Natalie's approach is similar to teaching yoga. She focuses on mindfulness and trust - two qualities she believes help nurture one's relationship to their body and food.


She is thrilled to be back in her hometown of Louisville and part of the Bend and Zen community.

Kelly Nichols

Instructor - Hot 26 Flow
200 hr RYT
Kelly is a St. Louis native and is now happy to call Louisville her home. Kelly, her husband and two beautiful children have lived here for 6 years. Her athletic journey began at Indiana University where she played Division I soccer all four years. Her love for yoga began in a hot room doing Bikram yoga exclusively for several years. This passion has now evolved into several forms of yoga. She is a recent graduate of a 200 hour Vinyasa training and feels fortunate that she accomplished this goal under the guidance of her friend and teacher Meredith Conroy of Bend and Zen Hot Yoga. With her 200 hours of training under her belt she is excited to continue to learn and grow along her yoga journey. Her teaching style is fun and relaxed. You'll leave her class feeling amazing, wanting to come back again and again!

Elizabeth Spears

Instructor - Hot Fusion, Hot 26, Hot 26 Flow
200 hr RYT


Elizabeth was born and raised in Louisville, Kentucky. She was involved with sports from a young age. She played field hockey and ran track in high school and then continued in college to play Varsity field hockey for Rhodes College all 4 years, a captain for 2. Upon living in Memphis years after graduation, she began her yoga journey with her 1st Bikram class in February of 2005 and was hooked! Elizabeth loved the heat and the fact that it was an intense cardio workout, all while practicing yoga.


After moving back to Louisville in 2007, Elizabeth continued her Bikram practice. She attributes her love and knowledge of yoga to all the incredible teachers and dedicated practitioners she has encountered over the years.

Her most memorable and humbling yoga experience thus far has been competing in the USA Yoga regional and national competition, AKA the Bishnu Ghosh cup. Elizabeth placed 1st in Kentucky in 2014 and went on to represent her state at Nationals later that year placing 30th in the nation. An incredible experience!
Above all, her biggest claims to fame are her 2 children, Cooper(5) and George(3) and her husband Big George. Elizabeth loves being a mom and watching her children grow each day.

Monica Sweeney

Monica began practicing in 1999 with videos at home. Never a physically flexible or strong woman, she found Bikram Yoga in 2001. It was love. She began study under a well-respected Bikram yoga expert in 2002 and quickly learned the Bikram style of teaching. In 2003, she expanded her study to Yoga East to gain knowledge beyond the Bikram series along with yoga history and the eight-fold path. Monica trained in hatha, vinyasa, restorative, yin, ashtanga, meditation, pranayama, bandhas and yoga for injuries.

In 2005 Monica received special recognition for her project 'Teaching Yoga to the Paraplegic and the Subtle Body'. Monica says she was blessed to work closely with Matthew Sanford, a paraplegic Iyengar teacher, to gain more insights into teaching a student with paralysis. After witnessing the amazing power of mind over matter she knew she wanted to learn even more about the body and the disease process to better inform her teaching. She plunged into nursing school to get anatomy, physiology and the disease process knowledge. She is now an R.N. and works part time in home health.


Monica's training and experience have enabled her to lead workshops for 'bad backs', along with teaching at a variety of studios and health care facilities across Louisville. She teaches to all body types including triathletes, paraplegics, stroke patients, post operative spinal surgeries, pregnant women and students with MS. Monica firmly believes yoga can and does benefit everyone regardless of physical limitations. She also practices Thai and yoga inspired assisted stretching to alleviate chronic pain and physical issues.


Monica is certified in Reiki as well and practicing this healing energy work in private sessions. Monica has volunteered at The Safe Place to teach children and teenagers and witnessed first hand just how calming Vipariti Karani (legs up the wall) can be to rambunctious and challenged teens!


Monica has had the privilege to study alongside Ramanand Patel, Doug Swenson, David Swenson, Bryan Kest, Darren Rhodes, Francois Raoult, Bea Raydo, Michael Mukti Buck and Laura Spalding.


In 2013 she left the studio environment to focus on her small private yoga community to truly experience Kula and Sangha. She's been leading a small group of donation-based yoga out of her home for 8 years. Monica says she's excited to dip her toes back into a studio environment that imbibes the yogic path.


Monica’s love of yoga is evident and she prides herself on being a student, working to constantly learn and evolve. She, like you, is simply a student but decided to share that love of yoga with others. She currently practices Bikram, Vinyasa, Restorative, Yoga Nidra and Yin.


Monica currently teaches our Bikram classes.


A challenging twist on the traditional Hot 26 series, the class design sequences the postures in a creative way with limited rest between poses. All 26 postures are included in a 60-minute format for a hot yoga experience that is short, sweet and hard to beat. Temperatures will exceed 100F with high humidity, so come to class well hydrated and ready to sweat. Appropriate for all levels.

Upcoming classes:

  • Mon Oct 23 8:30 am - 9:30 am with Natalie Guarnaschelli
  • Tue Oct 24 12:00 pm - 1:00 pm with Kelly Nichols
  • Wed Oct 25 6:00 am - 7:00 am with Kelly Nichols
  • Fri Oct 27 12:00 pm - 1:00 pm with Elizabeth Spears
  • Mon Oct 30 8:30 am - 9:30 am with Natalie Guarnaschelli
  • Tue Oct 31 12:00 pm - 1:00 pm with Kelly Nichols
  • Wed Nov 01 6:00 am - 7:00 am with Kelly Nichols
  • Fri Nov 03 12:00 pm - 1:00 pm with Monica Sweeney
  • Mon Nov 06 8:30 am - 9:30 am with Natalie Guarnaschelli
  • Tue Nov 07 12:00 pm - 1:00 pm with Kelly Nichols
  • Wed Nov 08 6:00 am - 7:00 am with Kelly Nichols
  • Fri Nov 10 12:00 pm - 1:00 pm with Elizabeth Spears
  • Mon Nov 13 8:30 am - 9:30 am with Natalie Guarnaschelli
  • Tue Nov 14 12:00 pm - 1:00 pm with Kelly Nichols
  • Wed Nov 15 6:00 am - 7:00 am with Kelly Nichols
  • Fri Nov 17 12:00 pm - 1:00 pm with Elizabeth Spears