Live Online Classes
Bones, Muscles and Balance
Tuesday & Thursdays (May-October)
Mondays, Wednesdays & Fridays (November-April)
7:15-7:45am Eastern Time
Drop in or purchase a Gentle Strength Membership
- Unlimited participation in livestream Gentle Strength classes offered two times a week (three times a week, November-April)
- Unlimited use of the Gentle Strength section of the Video Library
- $25 per month (one month minimum)
Neither yoga nor strength-training experience required.
Begin from where you are; improvement is possible at any age and any stage. Experience movements that build muscle mass and stimulate an increase in bone density from supported standing positions or seated in a chair. No weights or bands are required for these classes; accessories sometimes used are things you can find in your home: a bathrobe belt/old necktie/yoga strap, sturdy chair, a pair of thick socks (each sock balled up), a couple of upside-down sturdy plastic bins (or low footstool or yoga blocks), and a dish towel/hand towel
June- Flow Yourself Stronger
“June is Busting Out All Over,” at least according to Rodgers and Hammerstein’s Carousel. Here at Gentle Strength, however, our intention is to avoid “busting” or breaking anything, particularly our bones.
In the month of May, we focused on strengthening our balance to avoid landing on the floor unintentionally. In June we have a Fierce Warrior practice planned that will allow you to practice two different “mini-vinis”; a mini-vini is a flow between two postures that utilizes and increases awareness and strength which was the focus last month. That being said, newcomers to Gentle Strength are always welcome to begin anytime; practicing at your just-right level of challenge is always supported.
The first two classes of the month, June 1 and 6 will introduce you to the two mini-vinis and then, starting June 8, each class will be a practice of one of the two mini-vinis, plus we will invite you to intentionally and methodically come down to the floor to explore an additional posture. Our intention is to encourage you to get up and down from the floor with ease, or, if not ease, at least determination! We are very aware that there are times when getting down to the floor is not an option. Not to worry, the inclusive nature of these classes means that the floor posture can instead be practiced in a variation on a chair or at a wall and we will show you how.
Every body will be offered an appropriate challenge to strengthen you from your individual starting point. We invite you to meet yourself where you are as you meet Tammy and Terry on Tuesday and Thursday each week in June to “flow yourself stronger!”
Thurs, June 1- Terry- Warriors 1&3
Tues, June 6- Tammy- Warrior 2 and Reverse Warrior
Thurs, June 8- Tammy- Warrior 2 and Reverse Warrior with Staff
Tues, June 13- Terry- Warriors 1&3 with Bridge
Thurs, June 15- Terry- Warriors 1&3 with ½ Frog
Tues, June 20- Tammy- Warrior 2 and Reverse Warrior with Cobra
Thurs, June 22- Tammy- Warrior 2 and Reverse Warrior with Reclined Pigeon
Tues, June 27- Terry- Warriors 1&3 with Supine Twist
Thurs, June 29 – TerryWarriors 1&3 with Legs up with Strap
Note: In all Gentle Yogis classes, we emphasize personal responsibility and agency while participating in classes. If you have any health conditions, please speak to your healthcare provider for practice guidelines specific to your condition. Only participate in a manner that feels comfortable. Never do anything that creates pain or strain in any way. Stop and watch if you have any hesitation. The recording is always available for you to try later.
Past Gentle Strength Classes
Strengthen Your Stability
We humans seem to constantly seek balance in life. We seek it in our diet. We seek balance between work and play, and between risk and reward. The list goes on and on. In Gentle Strength practices, we seek balance between honoring our maturing bodies and challenging ourselves to continue to get stronger. We strive to maintain muscle mass and bone density and also, to improve!
Gentle Strength was one year old as of May 2023! For this month, we invited everyone to challenge their physical balance: honor where you are. but strive to grow stronger and more balanced. We begain with core practices.
As always, each Gentle Strength class stands on its own, but the experience is definitely strengthened by participating in the full series for the month.
Tues May 2- Tammy- Foundations in Balance
Thur May 4- Tammy- Sit to Stand: the Core of Balance
Tues May 9- Tammy- Balanced Eagle
Thur May 11- Terry- Crescent Lunge
Tues May 16- Terry- Strengthen Your Feet (have a hand towel available)
Thurs May 18- Terry- Half Lotus Standing
Tues May 23- Tammy- Fierce Pose (Uttkatasana) for Ankle and Calf Strength
Thur May 25- Terry- Warrior I/ Crescent Moon (using a chair)
Tues May 30- Tammy- Warrior I/ Warrior III (using a chair)
Finding Gentle Strength in Asana- Muscles & Breath
As we look forward to warmer weather, longer days and more time outdoors, we’ll turn our attention to practices on the mat to support the season. Each Monday we will explore an asana led by Tammy so you have the experience of the pose. On Wednesday we’ll focus on what muscles are activated in the posture and how to isolate and strengthen them. During the Friday class we’ll do a 10 minute HIIT practice (personalized High Intensity Interval Training) and then spend the rest of the class discussing breath patterns used in that week’s asana.
We’ll begin in the first week with an exploration of Sun Salutations, which has been a favorite! Then we’ll get down to Earth and plant a Tree. Next, honor Mother Nature with a strengthening Goddess. And finally, take flight as we explore the Air through the beautiful balance practice of Crane Pose. For many students of yoga, these asanas are old friends, for others, a new experience. As always, options will be offered in a way to meet you exactly where you are.
In this month’s format we will be having a “Beginners Mind” experience of the Asana before breaking it down. Think about it as a personal springtime for your own practice. Enjoy observing your body, mind and heart having an experience and then looking deeper into it.
Mon Apr 3 Sun Salutation with Tammy
Wed Apr 5 Sun Salutation Muscles with Tammy
Fri Apr 7 HIIT plus Sun Salutation- Breath Focus with Tammy
Mon Apr 10 Tree Pose with Tammy
Wed Apr 12 Tree Pose Muscles with Terry
Fri Apr 14 HIIT plus Tree Pose- Breath Focus with Terry
Mon Apr 17 Goddess Pose with Tammy
Wed Apr 19 Goddess Pose Muscles with Terry
Fri Apr 21 HIIT plus Goddess Pose- Breath Focus with Terry
Mon Apr 24 Crane Pose with Tammy
Wed Apr 26 Crane Pose Muscles with Terry
Fri Apr 28 HIIT plus Crane Pose- Breath Focus with Terry
Explore, Locate, Strengthen and Mix it Up!
We rotated three types of classes in the month of March.
Asana Practice- we broke down a yoga asana (pose) to give you an understanding of postures and options that work for you to incorporate in your personal practice or when attending classes.
Locate and Strengthen- we used the mind/body connection to activate specific muscles to increase strength and flexibility. We dug deeper to work on awareness of specific muscles and how they allow us to strengthen the mind/body connection.
Mix it Up-Improvised Weights- we provided opportunities to “up your game” by adding weight to the workouts using items in your home; adding a small amount of weight can improve your balance & increase muscle strength. This was be a little HIIT* refresher! If you have small hand weights that’s great, have them handy, but also grab a bag of rice or beans, pop it into an additional zip lock bag, and have it handy for class.-
Mar 1 Muscle Awareness- Hands/Wrists/Arms
Mar 3 Improvised Weights- Adding Weights/Found Objects
Mar 6 Asana- Cat/Cow (chair)
Mar 8 Muscle Awareness- Core/Hip Flexors/Legs
Mar 10 Improvised Weights- Bags of Groceries
Mar 13 Asana- Warrior II (chair/standing)
Mar 15 Muscle Awareness- Back
Mar 17 Improvised Weights- Rice and Beans (not just a meal)
Mar 20 Asana-Plank/Dolphin (wall)
Mar 22 Muscle Awareness- Spine
Mar 24 Improvised Weights- Twisting (jugs)
Mar 27 Asana- Supta Matsyandrasana (knee-down twist)
Mar 29 Muscle Awareness- Off the Mat
Mar 31 Movement plus Community Sharing*
*The March 31st class was movement followed by community time to check in and see how everyone was doing on and off their mats.
Strengthen Your Heart
February is often associated with St. Valentine and traditions of giving candy, love notes and flowers to your special someone. This month, the Gentle Strength teachers, Terry and Tammy, invited participants to be their own special someone. If you use the videos of this series of classes, the gift you’ll be giving yourself is the exploration of a strengthened heart, both physical and emotional.
We rotated three styles of classes throughout the month of February:
- A class focused on Loving Kindness Meditation, an opportunity to strengthen your emotional heart
- A class focused on Heart Opening Postures that includes strengthening your back body, an opportunity to increase your awareness of your posture and how vital good posture is for diaphragmatic breathing and increased lung and heart function
- A class taught, as always, in a manner that will be accessible to all, focused on HIIT* (High Intensity Interval Training) workouts, an opportunity to safely explore your capacity to raise and lower your heart rate in a manner that strengthens your heart muscle
*Just for fun, Joyce thinks we should call these workouts PHIIT, (pronounced fit), for Personalized High Intensity Interval Training.
We enjoyed a month of heart-strength-building, and also a month of community building and supporting each of us to learn about our own body and how to grow stronger and stronger with each breath we take.
Feb 1 Loving Kindness Meditation (Self) with Tammy
Feb 3 Heart Opening Postures- Shoulder Focus with Terry
Feb 6 HIIT Dance Party with Tammy
Feb 8 Heart Opening Postures- Back Strength/Floor Options with Terry
Feb 10 Loving Kindness Meditation (Self, Benefactor/Friend) with Terry
Feb 13 Heart Opening Postures- Fish Pose with Tammy (Terry’s birthday!)
Feb 15 Loving Kindness Meditation (Self, Benefactor/Friend, Neutral) with Terry
Feb 17 HIIT- Get Down to Get Up and Get Your Heart Rate Up to Bring it Down with Terry
Feb 20 Loving Kindness Meditation (Self, Benefactor/Friend, Neutral, Difficult Person, All Beings) with Tammy
Feb 22 HIIT- Tighten up Your Timing with Terry
Feb 24 Heart Opening Postures- Cobra (chair options) with Terry
Feb 27 HIIT Dance Party February Finale! with Tammy
Salute to the Sun
Terry and Tammy created a wonderful curriculum focusing on Sun Salutations. True to the Dynamic Gentle Yoga method, this series of Gentle Strength classes offered a safe and satisfying way to benefit from each part of the Sun Salute sequence. Although each class built on its predecessor, you’ll be safe and have fun selecting any single class.
In the Monday classes in the January series, students were guided through a different option for practicing accessible Sun Salutations. All using a chair in some way. On Wednesdays (beginning with the December 28th class), the focus was on one area of the body as it relates to practicing Sun Salutations. On Fridays, we continued with our December Self Practice of Plank, Squat, and Side Lunge, with some add ons to increase our strength and refine our movements.
Jan 2 – Finding Your Sun Salutation – We begin our exploration of sun salutations with the sun breath
Jan 4- Strengthen Your Back and Side Body
Jan 6- Play with your Plank/ Squat/ Side Lunge
Jan 9 – Finding Your Sun Salutation – We proceed to the ½ sun salute, seated in a chair
Jan 11- Tone Your Pelvic Floor/Protect Your Low Back
Jan 13- How Breath Affects Pelvic Floor Health
Jan 16 – Finding Your Sun Salutation – Explore the ½ sun salute from a standing position, using the chair for support
Jan 18- Leg Muscles/ Finding Balance
Jan 20- Slow Down Your Side Lunge/ Plank/ Squat
Jan 23 – Finding Your Sun Salutation – We continue using the chair for support as we move into a full sun salutation
Jan 25- Spinal Rotation for Every Body (an exploration of twists with an emphasis on strength and accommodation
Jan 27- Plank/ Squat/ Side Lunge finale! Your go-to self practice. Making it your own!
Jan 30 – Finding Your Sun Salutation – We end our exploration adding a supported spinal rotation to our sun salutation
How to Practice Daily
The intention for Gentle Strength this month was to enjoy physical activity on a daily basis, moving into winter with support for consistency. For December, there will be three 7:15am classes each week! The addition of Mondays provided an opportunity for an interactive exploration of movement with time for questions and discussion in a supportive community. View/download the calendar of classes and options that supported an intention to keep moving this month
Dec 2- #1 of 5 Plank/Side Lunge/Squat
Meet yourself where you are to get where you want to go!!! This is your homework for December. Basic exercises to complement yoga postures. These will be accessible by using a chair and a wall.
Dec 5-Floor Practice- Resilience Part 1
We get down to get back up again, why is this so vital?
Dec 7- Pelvic Floor Strength
Silent Muscles with a Loud Message.
Dec 9- #2 of 5 Plank/Side Lunge/Squat
Share how your home practice feels for you. Explore Listening to your body at the beginning of sensations. Some additional options will be offered getting you off your chair and coming off the wall if that sounds appealing. Practice and brief sharing time.
Dec 12- Floor Practice- Resilience Part 2
The ups and downs of getting stronger. Working with acute injuries and chronic conditions to stay strong and independent. Revisit getting down to get back up again.
Dec 14- Mountain Pose, Tree, Warrior 2, Side Angle Bend
A Mini Flow for maximum strength (Focusing on Pelvic Floor Integration)
Dec 16- #3 of 5 Plank/Side Lunge/Squat
Share how your home practice feels for you. Explore slowing down your movements to create a deeper challenge. Practice and a brief sharing time.
Dec 19- Bridge Pose on the floor
A back bend, a glute strengthener, a quad and hip flexor stretch. So much from one accessible posture
Dec 21- Sun Salutation using a chair
A flow of movements gently paced to allow awareness and integration throughout the practice. A chair will be used at all times to create support for keeping your head above your heart for anyone who enjoys or requires that option to accommodate eye or blood pressure concerns.
Dec 23- #4 of 5 Plank/Side Lunge/Squat/
Share how your home practice feels for you. Now that we’re stronger and more stable We’ll be adding upper body movement to these shapes to create compound actions.
Dec 26- Locust Pose on the floor
A belly down practice to strengthen your back body.
Dec 28- Upper Body Strength/Stay Balanced
Revisiting some basic strength exercises with a focus on your upper body from fingertips to the crown of your head.
Dec 30- #5 of 5 Plank/Side Lunge/Squat
This class will begin with a brief group practice and then shift into a few minutes to check in and share how your month has been.
Pose Deconstruction & Integration
November was a continuation of deconstruction of postures, making them gentle and accessible. The last class of the month pulled them all together.
November 2 Warrior I (Virabhadrasana) Pyramid Pose (Parsvottanasana)
November 4 Warrior I (Virabhadrasana) Pyramid Pose (Parsvottanasana)
November 9 Eagle Pose (Garudasana)
November 11 Eagle Pose (Garudasana)
November 16 Cow Face Pose (Gomukhasana)
November 18 Cow Face Pose (Gomukhasana)
November 23 Standing Half Moon or Upward Salute Side Bend Pose (Parsva Urdhva Hastasana)
November 25 Standing Half Moon or Upward Salute Side Bend Pose (Parsva Urdhva Hastasana)
November 30 Sequence integration of November class
October Gentle Strength
Oct 5 Triangle Pose (Trikonasana) and Revolved Triangle Pose (Parivritta Trikonasana)
Oct 7 Triangle Pose (Trikonasana) andRevolved Triangle Pose (Parivritta Trikonasana) With focus on the Chakras
Oct 12 Tree Pose (Vrksasana) and Warrior II (Virabhadrasana) and Side Angle Pose (Utthita Parsvakonasana)
Oct 14 Tree Pose (Vrksasana) and Warrior II (Virabhadrasana) andSide Angle Pose (Utthita Parsvakonasana) With focus on the Chakras
Oct 19 Sage Pose (Marichyasana III) and Lord of the Fishes (Matsyendrasana)
Oct 21 Sage Pose (Marichyasana III) and Lord of the Fishes (Matsyendrasana) With focus on the Chakras
Oct 26 Locust Pose (Salabhasana) and Bridge Pose (Setubandha Sarvangasana)
Oct 28 Locust Pose (Salabhasana) and Bridge Pose (Setubandha Sarvangasana) With focus on the Chakras
Bone Density Yoga Shapes Revisited
In September, Terry again taught the movements and shapes that have been used in numerous research studies that proved to be effective at increasing bone density.
Sept 2 Tree Pose (Vrksasana)
Sept 7 Sage Pose (Marichyasnana III) & Lord of the Fishes (Matsyendrasna)
Sept 9 Warrior II (Virabhadrasana)
Sept 14 Side Angle Pose (Utthita Parsvakonasana)
Sept 16 Triangle Pose (Trikonasana) & Revolved Triangle Pose (Parivritta Trikonasana)
Sept 21 Locust Pose (Salabhasana)
Sept 23 Bridge Pose (Setubandha Sarvangasana)
Sept 28 Reclining Hand to Big Toe Pose I & II (Supta Padangustasana I & II)
Sept 30 Guided Savasana (Relaxation)
Bone Density Yoga Shapes
In August, Terry and Tammy taught 11 of the 12 yoga postures that have been used in numerous research studies and shown to be effective in maintaining or increasing bone density.
August 2 Tree Pose (Vrksasana)
August 4 Sage Pose (Marichyasnana III) & Lord of the Fishes (Matsyendrasna)
August 9 Warrior II (Virabhadrasana)
August 11 Side Angle Pose (Utthita Parsvakonasana)
August 16 Triangle Pose (Trikonasana)
August 18 Locust Pose (Salabhasana)
August 23 Bridge Pose (Setubandha Sarvangasana)
August 25 Reclining Hand to Big Toe Pose I & II (Supta Padangustasana I & II)
August 30 Revolved Triangle Pose (Parivritta Trikonasana)
July Gentle Strength
July 3, Sunday- Practical Applications: Strength in Everyday Activities Part 2
July 7, Thursday- Twist Your Torso for Better Breathing
July 10, Sunday- Fingers, Hands, Arms
July 14, Thursday with Tammy- Shoulders & Neck: Safety through Awareness of Surroundings
July 17, Sunday- Strong Legs for Lifelong Mobility
July 21, Thursday- Toes, Feet, Ankles, Shins
July 24, Sunday- Posture Reassessment
July 28, Thursday- Core Strength
July 31, Thursday- Strengthen Your Heart
June Gentle Strength
June 2 Thursday Pelvic Floor Awareness: the Power of a Strong Foundation
June 5 Sunday The Power of Posture: Root to Rise
June 9 Thursday- no class
June 12 Sunday- no class
June 16 Thursday Balance & Movement: Connect to Earth to Explore the Sky
June 19 Sunday Safe Neck Turns
June 23 Touching Your Toes- Options and Benefits for the Journey
June 26 Sunday- no class
June 30 Thursday Practical Applications: Strength in Everyday Activities
May Gentle Strength
May 8 The Power of Posture: Activation Through Exhalation
May 12 Get Your Head on Straight: Strength and Stability for Neck and Shoulders
May 15 Upright but Not Uptight: Glutes and Psoas
May 19 Twist without Shouting: Safe Rotations for a Healthy Spine
May 22 Get a Grip: Fingers, Hands, Arms
May 26 A Stable Foundation: Feet & Calves
May 29 At the Center of it All: Core Strength