Category: Yoga for Everybody

Ann Grace Yoga, Cancer Care, Yoga for Everybody

Adding More Life to Your Years: Quality of Life with WM

Ann

As published in the April 2025 edition of The Torch, the quarterly newsletter of IWMF.

Never has the term “quality of life” meant so much to me as it does now, while helping to care for my father on home hospice. He was diagnosed with Waldenstrom’s macroglobulinemia (WM) in 2019 and successfully treated for it, although chronic fatigue, low hemoglobin levels, and recurring infections linger. Like so many other folks with WM, it’s sometimes difficult to distinguish which symptoms can be attributed to this rare lymphoma.

In 2023, however, Dad’s PSA levels began to climb, and his decades-long battle with prostate cancer required more aggressive treatment. After enduring chemotherapy, targeted radioactive therapy, and finally an immunotherapy drug being tested in a Phase 2 clinical trial, he’d had enough.

Dad had lost 30 pounds and was barely able to care for himself; his symptom burden was high, and his functionality low. In December 2024, the difficult decision to stop treatment for advanced metastatic prostate cancer had finally come. Home hospice was the logical next step.

Ever a striver, Dad asked his palliative care doctor what he should do next. The answer was, “Do whatever you want. Eat whatever you want.” And his long-time oncologist echoed the sentiment, advising us to “focus on quality of life.” This was the first time that quality of life had entered the medical conversation, although we as a family had been reflecting on it.

The book Being Mortal, written by a surgeon named Dr. Atul Gawande, had given us a helpful lens through which to see Dad’s medical situation:


“We’ve been wrong about what our job is in medicine. We think our job is to ensure health and survival. But really it is larger than that. It is to enable well-being. And well-being is about the reasons one wishes to be alive.”

I began to reconsider the concept of quality of life. What contributes to life’s richness or fullness? Could simply becoming aware of one’s own “aliveness” be a step toward improving it?

Through my work with IWMF’s Wellness Program, I’ve encountered the quality of life variable. Though they are not specific to WM, many studies show that mind-body practices such as yoga and t’ai chi are feasible interventions used to reduce symptom burden and improve quality of life in cancer patients. See “Yoga into Cancer Care: A Review of the Evidence-based Research.”

Abbreviated as “QoL,” quality of life is difficult to define, as it can mean something different to each person and is constantly shifting and evolving. For my father, age 85, physical health is still a high priority. He gives himself a “30 out of 100” in this area. As the North American Orienteering Champion at age 77, it’s been hard for him to say goodbye to competitive trail-running and long distance runs. However, being able to stay in his home of 45 years and having a large family who surrounds him with loving support scores a “90 out of 100,” according to him. What aspects of your life are most important to you?

To those with Waldenstrom’s, QoL is a very valuable consideration, as you can expect to live for many years with the proper care: “It’s a marathon, not a sprint.”

READ MORE via IWMF’s quarterly newsletter, The Torch, published in April 2025.

Ann Grace Yoga, Grounding, Relaxation, Yoga, Yoga for Everybody

The Power of Savasana

Ann

What Heals You – A Seasonal Column by Ann Grace MacMullan published in The Swarthmorean, October 27th, 2023

“To everything there is a season, and a time for every purpose under heaven.”

Ecclesiastes, 3:1

The autumn leaves fall like embers, floating earthward with a fizzle. I imagine the tenuous connection between leaf stem and branch, growing more fragile – over days? Hours? Until that sweet moment of release, and the leaf is sprung free to its delightful descent. It’s the time of beautiful decay; a month in which to witness the beginning of the end. Winter is coming. How many autumns have you seen in your lifetime? How many times have you observed this elegant process of letting go?

Despite witnessing this perpetual change, this relentless turning of the seasons, we somehow think of our own lives as immutable, permanent. We hold on so tightly, to our health, homes, or families; and we can’t fathom letting “it” go. And so, when goodbye comes, we have never practiced it, and it’s unfathomable.

In yoga there is one posture, saved for the end of every session, which helps us practice this surrender to the divine. It’s called Savasana, or Corpse Pose. When I first started with yoga, this was actually my least favorite pose – I couldn’t lie there doing nothing! Alone in silence with my thoughts racing! But after years of yoga, it’s one of my favorite poses; and through its valuable teaching, I recognize it could be the most important one.

Try this powerful pose for yourself. Lie on the ground or your bed or couch and make yourself comfortable: pillows under the head and knees, a blanket for comfort, maybe even a lavender eye pillow over your eyes. Breathe in; then follow your exhalation all the way out. Feel the imprint of your body on the ground, and little by little, try to soften into the support below.

Take a breath in, and on the breath out, let go of one body part at a time, moving from head to toe. Imagine the earth receiving you, holding you. Stay for anywhere from five to ten minutes.

It’s clear to me when I practice this pose of letting go, I’m more than just a body. I can imagine myself dancing joyfully or flying like an eagle. My “me” becomes lighter. Some believe that this essence, soul, or true self, is in fact eternal and will live on beyond the loss of the shell we borrow for this lifetime. So while Corpse Pose helps us recognize that we have to let go of certain aspects of our human experience, lying on the ground doing nothing may also connect us with the bliss of the infinite.

Ann Grace MacMullan is a certified yoga therapist and teaches Chair Yoga and Gentle Yoga classes at the Park Ave Community Center in downtown Swarthmore. She loves to wax poetic on all things wellness related.

Ann Grace Yoga, Chair Yoga, Yoga, Yoga for Everybody, Yoga for Seniors

Yoga for Stronger Bones

Ann

(This post originally published in 2019)

Yoga practiced on a regular basis could help strengthen your bones! Certain poses including Warrior II, Triangle, and Tree are considered weight-bearing exercise, often recommended along with a healthy diet for optimal bone health.

“Yoga puts more pressure on bone than gravity does. By opposing one group of muscles against another, it stimulates osteocytes, the bone-making cells.”

-Dr. Loren Fishman, author of study “Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss”

Recently, I’ve had several students approach me after yoga class to talk about their bones. “I just got the results from my most recent DEXA scan, and there’s been an improvement in my bone mineral density score in my spine!” says one 73-year old student who started practicing yoga consistently about two years ago in my classes. Another student, who just turned 70, reported a similar result on her latest scan. Both were kind enough to share their results with me, pictured below.

Student A’s DEXA results
Student B’s DEXA results

The DEXA or DXA scan is today’s established standard for measuring bone mineral density, and helps to estimate the density of your bones and your chance of breaking a bone. According to the National Osteoporosis Foundation, “a bone density test is the only test that can diagnose osteoporosis before a broken bone occurs.” If you’ve got osteopenia or osteoporosis, it’s reflected in the numbers.

In fact, more than 200 million people suffer from osteoporosis. Worldwide, 1 in 3 women over the age of 50 and 1 in 5 men will experience osteoporotic fractures in their lifetime.

We reach peak bone density by our late twenties, and then it’s maintained by a continuous process called remodeling, in which old bone is removed and new bone is created. The renewal of bone is responsible for bone strength throughout life. Certain factors like age, genetics, lack of exercise and poor diet can slow down bone renewal, and then our bones might thin to such a degree that we develop osteopenia or osteoporosis. Happily, there are lifestyle changes you can make to maintain and build bone density.

Bridge Pose (Setu bandhasana) stretches the spine

Of course we’d love to attribute the slight improvement in our yoga students’ bone mineral density scores to the practice of yoga. The only real change they’ve made has been adding a regular yoga practice, and neither of them are on medication. So just how effective is a regular yoga practice for building stronger bones?

According to one study, “there is qualitative evidence suggesting improved bone quality as a result of the practice of yoga.”

The study is pretty much the only one of its kind, and its revelations are being touted in Harvard Health and The New York Times. Researchers prescribed 12 yoga postures held for 30 seconds each, practiced on a daily basis by 221 participants. They measured bone density at the beginning and end of the study, and concluded that yoga “actually builds bone significantly in the spine and the femur, the two most frequent sites of fracture.” You can find out more on Dr. Fishman’s site, Sciatica.org.

The 12 yoga poses included in the study:

Image from Dr. Fishman’s Study
  1. Tree (Vrksasana)
  2. Triangle (Uttitha Trikonasana)
  3. Warrior II (Virabhadrasana II
  4. Extended Side Angle (Parsvakonasana)
  5. Reverse Triangle (Parivrtta Trikonasana)
  6. Locust (Salabhasana)
  7. Bridge (Setu Bandhasana)
  8. Supine hand-to-foot I (Supta Padangusthasana I)
  9. Supine hand-to-foot II (Supta Padangusthasana II)
  10. Straight-legged twist (Marichyasana II)
  11. Bent-knee twist (Matsyendrasana)
  12. Corpse (Savasana)

We do most of these poses in our classes on a very regular basis, as they were covered extensively in our 250-hour teacher training certification. It’s been eye-opening to learn that not all yoga poses are good for someone with bone loss issues, and could actually increase risk for a vertebral fracture – as in poses with extreme spinal flexion (as in, forward folds.) Yoga should be practiced under the guidance of an experienced teacher who provides safe alternatives to classic poses, with an emphasis on healthy alignment.

A gentle modification of Extended Side Angle (Parsvakonasana)

I’m so excited for my students who have committed to a regular practice and seen some heartening benefits show up in the very fabric of their bones! They continue to do the work, and it’s wonderful to witness firsthand what could be part of a relatively low cost and low risk answer to maintaining strong healthy bones and avoiding broken ones. Yoga also comes with some pretty great “side effects,” such as better balance, improved posture and strength, and reduced levels of anxiety. Hope to see you and your beautiful bones on the mat soon!

For best bone health, Harvard Health recommends:

  • eating foods rich in calcium, such as low fat dairy products, sardines, salmon, green leafy vegetables and calcium-fortified foods and beverages.
  • getting more vitamin D from the sun or a supplement
  • doing weight-bearing exercise every day
  • not smoking
  • not drinking too much alcohol

Note: if you are under 30, building bone so that your peak bone density score is as good as it can be could help you tremendously later in life! All of the above recommendations apply to those who are still building bone density.

Resources:

Ann Grace Yoga, Ayurveda, Women's Health, Yoga for Everybody

Self-Care for Women

Ann

Summer Self-Care for Women Workshop

We’ll explore using the tools of Yoga and Ayurveda to develop self-care routines that support a woman’s health after the age of 35. 

  • 3 Saturdays in Summer from 10am-12pm
  • June 25, July 23, August 27 at the PAC Center in Swarthmore, PA

Find out more about your dosha, or personal constitution, and learn new (but ancient) ways to manage your current imbalances.

Expect to do gentle yoga, breathing exercises, and guided relaxations tailored to harmonize with the summer season.

Get acquainted with the subtle anatomy of the chakra and kosha systems.

Find fellowship within the communal support of the group while sharing an Ayurvedic drink and snack.

Bring a yoga mat, yoga blocks, and pillow. Chairs are available if sitting is preferred.

Ayurveda means “science of life,” and is a 3,000 year old system of living originating in India that focuses on preventing dis-ease by living in alignment with one’s personal constitution, the seasons, and one’s phase of life.

sign up here

Bio: Ann MacMullan, E-RYT 500 Yoga Therapist Candidate, and Breath Coach has been joyfully sharing the gift of yoga since 2015. A native of Swarthmore, Ann has 150 hours of training in Ayurveda and has completed Women’s Health and Hormones  through Dr. Claudia Welch.

Ann Grace Yoga, Energy, Grounding, Meditation, Relaxation, Yoga for Everybody, Yoga Nidra

Summer Relaxation

Ann

Learn Yoga Nidra, the Art of Conscious Relaxation

Give yourself permission to relax and rest, while setting intentions for personal growth and exploring the deeper self.

Yoga Nidra is a guided relaxation practice that includes a systematic sequence of breath and body awareness exercises that naturally calm the mind and nervous system. Tune into the the peaceful vibrations of authentic Himalayan singing bowls.

Bring your yoga mat, pillow, blanket or towel, and any other props you’d like to use to create a comfortable reclining posture. Chairs are available if sitting is preferred.

the Park Ave Room is quiet

Research shows that Yoga Nidra can reduce stress levels, help you sleep better, and improve overall well-being. Himalayan Singing bowls introduce a healing harmonic sound wave that helps dislodge stagnation on the cellular level and bring the body and mind into perfect tune.

sign up here

“Set your intention and the sound will carry it to the divine,” Suren Shrestha, Master Teacher at the Atma Buti Sound and Vibrational School

Instructor Bio: Ann MacMullan, E-RYT 500 Yoga Therapist Candidate and Breath Coach, has been joyfully sharing the gift of yoga since 2015. Ann is trained in Yoga Nidra and the Atma Buti Method of Sound Healing. Learn more about Sound Healing with Ann.

Ann Grace Yoga, Motivation, Yoga for Everybody

Why Do You Practice Yoga?

Ann

As we start each yoga class or series of classes, you may find me asking the question, “why are you here today?” You might have a quick answer like: “I want to improve my balance and flexibility.” But I’d like you to go a little deeper than that.

Right now, my intake forms are filled with a panoply of reasons like these:

  • Better balance
  • Improve flexibility
  • Mental and physical nourishment
  • Maintain strength
  • Reduce or manage chronic pain
  • Better self-care habits
  • Better Breathing
  • Improve Posture
  • Stress relief
  • Improve mind-body connection
  • Calm, Peace of Mind
  • Acceptance

Behind all these worthy hopes lies another reason, the reason that will motivate you and keep you progressing, keep you in touch with who you are in this moment. Continue to ask why until you have that core reason, until you find your deeper “why”.

Finding Your Why

  • Why do you (want to) practice yoga?
    • Because I want to improve my balance.
  • WHY do you want better balance? 
    • So I can take a walk by myself without fear of falling. 
  • WHY do you want to take a walk by yourself? 
    • Because I want to be able to enjoy the life I have. 
    • BINGO!

Turn Your Why Into an Intention

From there, turn your “Why” into a positive, present tense phrase that you can easily repeat to yourself internally. 

For example, “I enjoy the life I have.” 

This is your intention. When we repeat intentions internally, we can actually repattern ourselves from within, cognitively.

And it works as a motivator, when we’re practicing yoga, to remember why we’re there. More on Guide to Intention Setting.

Secret: I’m doing something called motivational interviewing, and hopefully empowering you to practice self-study or svadhyaya, one of the five niyamas or self observances of yoga.

Why do you practice yoga? Feel free to leave some comments for me!

Ann Grace Yoga, Energy, Grounding, Yoga, Yoga for Everybody, Yoga Nidra

Balancing Your Energy Levels

Ann
When you're depleted, give yourself permission to rest for better immune system function.
Give yourself permission to rest for better immune system function.

🛑 Are you having a Red Light day? As we move into a busier season, it’s so easy to take on too much. Here are a few ideas for developing your energy awareness skills in order to build, balance, and restore your energy levels.

Ground Yourself

Start each day by grounding yourself so that your energy doesn’t dissipate as easily – simply bring awareness to your connection to the earth through the feet or seat. Move the feet and legs! Notice the whole body, the container of your energy.

Try Yoga for your feet as a grounding exercise each day.

Energy Check-In

Practice an “energy check in”- just sit and feel the pulse of energy moving in your body, your breath. Choose a number from 1-10 that represents your energy level. If numbers aren’t your thing, try the traffic light approach.🚦 Determine whether you’re having a red, yellow or green light kind of day – and make decisions based on that.

Notice and Document – What Depletes Your Energy? What Feeds It?

When do you typically have the most energy? Schedule activities accordingly. Begin to notice the activities, environments, and people that drain your reserves, and budget a counter activity that helps you fill up your energetic well. If it drains your energy – write it down! If it feeds your energy – write it down! I personally journal every day. It’s like leaving bread-crumbs for your future self to navigate life more gracefully, creating a Users Guide for your own body, mind and spirit.

Build Energy or Prana – Breath, Movement, Awareness

Prana mudra is a hand gesture used to build immunity and life force.

Build your prana or life force through breathing, movement like walking or yoga, mudras, and awareness practices. Remember, “where awareness goes, energy flows.” 

  • Inhale – feel the energy expand and rise.
  • Exhale – allow the energy to ground into the container of your body and the earth below.

Nourish – Food, Drink and Nature

  • Drink in some sunshine and fresh air.
  • Eat fresh nutritious foods high in prana – whole foods, fruits and veggies as close to their origin source as possible. Avoid frozen foods, and alcohol.
  • Drink plenty of water.
  • A cup of hot herbal tea goes a long way in my opinion. What’s your favorite?

Some old-fashioned things like fresh air and sunshine are hard to beat.

Laura Ingalls Wilder

Fill Up Your Well – Rest and Relax

Give yourself permission to rest, supporting better immune system function. Remember “all healing begins in rest.” You are being productive by allowing your body to rest!

Try nourishing practices like Body Scans and Loving kindness meditations, Yoga Nidra, and restorative yoga postures like Supported Bound Angle, pictured here.

Get Outside Support

Ask for help! Don’t be a hero and try to do it all. You don’t have to be perfect. Schedule a Private Yoga Wellness session with me to learn new ways of managing your energy in a supportive and therapeutic environment.

⬇️ Head over to my Insight Timer page for some guided support! ⬇️

Or visit me on YouTube to take exquisite care of yourself!

Like my free videos and recordings? ☕️ Buy me a coffee to say thank you!

Feel free to leave a comment and let me know what type of day you’re having – is it a red, yellow, or green light day? What activities, environments or people drain your energy? Which fill your well?

Thanks for reading! And please, take exquisite care of yourself.

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Ann Grace Yoga, Meditation, Yoga for Everybody, Yoga Nidra

A Guide to Intention Setting

Ann

If you’ve ever been asked to form an intention during a yoga class or meditation exercise, and found yourself floundering or resisting the request, you’re not alone. Me too, friend. Once I tried Yoga Nidra, however, I was hooked on intention-setting. I learned that the purpose is not to manifest your wishes out of thin air, but to create strength in the structure of the mind. Studies that used such intentions during meditation have shown that cognitive restructuring processes are stimulated.

While it’s better to try and find your intention (or sankalpa) in the relaxed state, some of us can get very distracted trying to find the right one during practice. To assist my Yoga Nidra practice, I sat down and did some journaling to get me started. Here’s what I came up with:

Step by Step: Finding the Seeds of Intention

  • Close your eyes and think of your current daily life.
  • Create a list of “wants” and “needs” — stay away from the trivial, go for the deep.
  • Take a break from your list and come back to it a day later.
  • When you come back to that list of wants and needs, what stands out as the most challenging, or maybe even a little scary? (Mine are highlighted in pink.)
  • Create an intention that is short, positive and present tense surrounding that.
REST AND MANIFEST – meets live on Zoom once a month

While you can set intentions at any time, they are more effective when they’re planted into a very relaxed mind. That’s where Yoga Nidra comes in. Yoga Nidra contains a systematic sequence of body awareness and breathing that can activate the parasympathetic nervous system and increase the amount of alpha-waves in the brain – a perfect time to plant those seeds! That little bit of pre-journaling work you did while in a more conscious state might help you refine your intention once you enter alpha states.

A Few More Examples “in the Moment”

  • If you experience stress and frustration: “I am calm and patient”
  • If you are scattered: “I am present”
  • If you experience illness or disease: “I am healthy and whole”
  • If you’re feeling vulnerable: “I am safe”
  • If you feel isolated: “I am connected”
  • If you experience turbulent emotions: “I am content”
  • If you have trouble sleeping: “I sleep soundly and wake refreshed”

You can use the same sankalpa for a while, and then because we are ever-changing, over time your sankalpa may change too. If you’re stuck in a rut, maybe Yoga Nidra could help. I’m not promising personal transformation, but it’s just possible that like me, you have never really explored your subconscious and practiced opening up your mind-space, allowing it to wander. Plant your intention into this open, liberated mind-space, and trust that the suggestion will take root and grow.

Join me for a live Zoom session once a month, on second Sunday of each month at 4pm Eastern Standard Time. FREE for health care workers and those affected by Waldenstrom’s.

Resources:

Through the practice of yoga nidra, we are not only relaxing, but restructuring and reforming our whole personality from within. Like the mythological phoenix, with every session we are burning the old samskaras, habits and tendencies in order to be born anew.

Swami Satyananda Saraswati
Ann Grace Yoga, Breathing Exercises, Yoga, Yoga for Everybody

Hum Your Way to Health with Bee’s Breath

Ann

I discovered Bee’s Breath, or Bhramari Pranayama, many moons ago when it was offered as a tool to help reduce my anxiety. Back then, before I began a regular yoga and breathing practice, sometimes “taking a deep breath” or even focusing on the breath at all wasn’t helpful or made things worse. However, in the first few moments of trying Bee’s Breath, my unhelpful mental thought-loop was literally drowned out by the humming sound I was creating, and its vibration immediately grounded me in my body. I started to feel calm right away, and return to this practice again and again for these benefits.

Bhramari is the Sanskrit word for “bee,” so this meditative breath exercise is named for the humming sound produced: like that of a bee, droning in the garden. As we’re exhaling and creating the droning sound, we’re also lengthening our exhalations – which in turn activates the parasympathetic nervous system, the side in charge of “resting, digesting, and healing.”

But wait, there’s more! I recently learned that humming could also improve immunity, by releasing a beneficial gas called Nitric Oxide into the system (NO.) NO is a critical component in the eradication of viruses.

Here’s how it works:  Nasal NO levels increase dramatically during humming compared with normal quiet nasal exhalation. This effect is likely due to increased contribution of NO from the paranasal sinuses. Humming causes the air to oscillate, which in turn seems to increase the exchange of air between the sinuses and the nasal cavity.

However, to receive the full anti-viral and anti-bacterial benefits of NO, we need to inhale through the nose after the humming is finished, to draw the NO back into the respiratory tract via the bronchial passageways. Nitric Oxide is a free, naturally produced, anti-viral, anti-bacterial gas and can be made available at any time!

Bee’s Breath Potential Benefits

•      Calms and quiets the mind
•      Releases Nitric Oxide into the nasal passages, NO is naturally anti-viral and anti-microbial
•      Improves immunity
•      Increases lung capacity
•      Initiates the “Rest, Digest, and Heal Response,” lowering heart rate, blood pressure, and calming nervous system
•      May aid in loosening blockage from the sinuses

Bee’s Breath may also have a positive effect on tinnitus, bolster the health of the throat, and strengthen and improve the voice. Practicing for at least 5 minutes may help you achieve a more meditative state. Try it with me in the video below, and let me know how it goes.

How to Practice Bee’s Breath:

  1. Sit comfortably but upright, with a stable foundation to support you.
  2. You can rest one hand on the heart, another on the belly if you want to really feel the vibration of the hum.
  3. If it’s comfortable you could close your eyes, or gaze softly downwards.
  4. Gently close the lips, and try to keep the jaw relaxed throughout your practice.
  5. To begin, take a deep breath in through the nostrils.
  6. As you slowly exhale with the mouth closed, make a steady, low-pitched ‘hmmm’ sound at the back of the throat—like the humming of a bee. Focus on making the sound soft, smooth, and steady.
  7. When you inhale, be sure to breathe in through the nose, thus distributing the beneficial NO throughout the respiratory system.
  8. Continue for as many repetitions as you like. After the final exhalation, allow your breath to return to normal and observe any effects from your practice.
  9. Maybe you can even feel the vibration continue after you’ve stopped humming!

Let me know how it goes by typing your comments below or on the YouTube video‘s comment section.

Resource Links:

•      Effects of Bhramari Pranayama on health – A systematic review
•      The Effect of Bhramari Pranayama (Bumblebee Breath) on Tinnitus
•      Humming Greatly Increases Nasal Nitric Oxide
•      Nitric oxide and redox mechanisms in the immune response

Ann Grace Yoga, Chair Yoga, Yoga, Yoga for Everybody

Chair Yoga is for Everyone

Ann

My very first yoga teaching job – fresh out of my 200-hour teacher training in 2015 – was to “adapt” vinyasa yoga for folks of varying mobility levels living in a senior assisted living facility. One of the most participatory students was my 97-year old grandmother Ellie, who had been really active all her life but had become confined to a wheelchair. I’ll never forget wondering how I would cue the breath to those who might not be able to hear – so I made a sign attached to a paddle: one side said “Breathe In;” the other said “Breathe Out.”

In chair yoga, we move the spine in all directions. We breathe a lot too.

The experience was so much fun, so rewarding, so challenging and so humbling, that I’ve taught Chair Yoga ever since. And I’ve learned so much from the diverse souls seeking and finding freedom in their bodies and minds through this practice. Because…if you have a body, you can do yoga.

If you can breathe, you can do yoga. Yoga is for everybody.

* Chair Yoga is “real” yoga.
* Chair Yoga moves the spine in all directions.
* Chair Yoga can improve your balance.
* Chair Yoga can provide a “good workout.”
* Chair Yoga includes all limbs of yoga!

Join me LIVE ON ZOOM – Tuesdays at 11am ET. Learn calming breathing practices, refreshing stretches, and specific yoga poses adapted for the chair, including some standing poses which are optional. Cap it off with a relaxation practice and tips for how to take your yoga practice into your everyday routine.

“Yoga is not about having a flexible body; it’s about having a flexible mind, and it’s accessible to all of us.” -Jivana Heyman, author of Accessible Yoga (an indispensable book!)