This inclusive 60-minute Integral Yoga class offers something for students at all levels—and beginners are always welcome!

Do you long for calm and stillness throughout the day? Do health or mobility issues get in the way of your yoga practice? Are you an experienced yogi who wants to sprinkle more time for practice into the week?

Enjoy the benefits of a Hatha I class in a gentle and creative format. The flexibility and choice offered in this Gentle Chair/Mat class makes it suitable for any level. Using breath-initiated movement, we’ll move through a Hatha I flow using props to adapt each posture for our bodies and what feels good. Our primary practice will be chair-based, and those who wish can join me in optional standing or supine variations.

You’ll learn how to practice sun salutations from your couch, child’s pose at your desk, or locust pose waiting for the subway. Each class includes yoga nidra, pranayama, and a short silent meditation, allowing you time to dip into the peace and stillness that is you. The class takes place on Thursdays at noon, starting December 4.

Come take a break and practice with us!

Health Benefits

According to Harvard Medical School, a seated yoga practice provides the same mind/body benefits of mat yoga, without the risk of falling. These benefits include:

“less stress, reduced risk of heart disease, more stable blood sugar, less back and arthritis pain, sharper memory, less anxiety and depression, better sleep, and greater happiness.”

Who Might Enjoy This Class

As your teacher, my goal is for this class to be as accessible and inclusive as possible.

• Beginners Are always welcome!
• Chair Yoga Practitioners
  Practice chair with flair, add some challenges, try new variations.
• Gentle Yoga Practitioners who may have:
  • Joint or muscle pain from arthritis, menopause, MS, or spend time sitting for long periods of time
  • An injury or disability
  • A chronic health condition like high blood pressure, diabetes, or heart disease
  • Fluctuating energy levels due to auto-immune conditions, MS, Long Covid, Fibromyalgia
  • Osteoporosis, vertigo, or trouble getting up and down from the floor
• Yogis at any experience level who want to:
  • Slow down, get out of their head, and feel more embodied and grounded
  • Learn simple stretches to prevent back pain or sciatica
  • Zap brain fog and increase their focus and mental clarity
  • Improve their sleep
  • Modify their yoga practice due to pain, injury, or mobility issues
  • Find ways to sprinkle more yoga into their daily life

Props

1 sturdy chair or wheelchair, 1 yoga mat, a clear wall space, 1 block, 1 strap, 1 blanket, and 1 bolster or pillow.

Note: only the chair or wheelchair are required.

About Me

I began my personal yoga practice at Integral Yoga in New York City in 2000 after a serious injury. IYI’s classes helped me to pace my recovery and treat my body with more love and less impatience. I believe that this experience and my ongoing health journey inform my teaching and inspire me to create inclusive healing spaces, whether online or in-person.

I’m a certified Integral Yoga Meditation and Hatha I instructor (RYT-200). I received training in Accessible and Chair Yoga from the Accessible Yoga School (2024-2025) and Trauma-Informed Yoga from Philadelphia-based Soul Haum Yoga (2024).