Class Descriptions

Body Grace offers yoga, pilates, tai chi, and a variety of cardio, strength, and kettlebells fitness classes to help you develop a strong, healthy, and functional body. Classes are conveniently timed so there are options to fit into your busy schedule at an affordable price.

Yoga Offerings

Body Grace teaches an alignment-based vinyasa (flow) and Hatha style of yoga. These classes move methodically from pose to pose, linking breath and movement with an emphasis on alignment, longer holds, and strengthening the core and pelvic floor muscles. Classes encourage students to move with intention not momentum, deeply, and mindfully, creating a greater depth and awareness in their bodies and in their yoga practice.

Our class offerings follow below in the the order of difficulty. Most of our classes are multi-level and are suitable for beginners.

Gentle Flow and Gentle Chair Yoga, Level 1

The slow rhythms of this gentle yoga class are soothing and relaxing to the nervous system, which gives the bodyan opportunity to open and receive. We practice seated and standing poses with the use of chairs and other props, which provide a greater range of motion, strengthen the core and pelvic floor muscles, and improve balance. We finish with restorative stretches and savasana. This class is suitable for everyone, and perfect for anyone with some limitations, those recovering from joint replacements and other surgeries, those undergoing and recovering from cancer treatments, and those recovering from strokes and managing Parkinson’s Disease. All levels welcome.

Wednesdays, 11 - 12pm with Jan (STUDIO TV and live-streamed)

Saturdays, 12:30 - 1:30pm with Paula (IN STUDIO and live-streamed)

Balance and Grace, Level 1

We practice standing poses with the use of props, which provide a greater range of motion, strengthen the muscles, and improve balance. In most classes we practice graceful "Aussie Walking" - a fun fusion of yoga and tai chi that gets the heart rate up. We finish each class with a seated meditation. This is a 45 minute class. All levels welcome.

Check the Weekly Schedule; we generally meet with Paula on Wednesdays at 12:15pm.

Restorative Yoga to Lantern Light, Level 1-2 (multi-level)

Restorative poses are designed to release and relax the muscles, slow and deepen the breath, and ease the mind. You can expect to use props like blankets, bolsters, and blocks to help support you in each pose and you will also hold the poses much longer than you do in other styles of yoga. Holding in supported poses helps bring your body into relaxation. When your body is in a relaxed state, your heart rate and breathing may slow down, your mind can become more calm, and your muscles will have a chance to recover. Restorative practices can aid in managing anxiety, digestion, stress, and tension. These classes are often done to lantern light as the sun goes down.

Thursdays 6:30-7:30pm with Kristina (IN THE STUDIO) - beginning on 11 June 2026

Intuitive Flow Yoga, Level 1-2 (multi-level)

Kathy has created a moderately paced practice to enhance well being and more deeply integrate mind, body and spirit through intentional movement, breathing, and inner listening and attunement. She weaves together philosophy, seasonal shifts in nature and reflective readings with gentle movement and stretching to heighten perspectives and stimulate non-judgmental awareness.

As the body slowly unwinds and tension unravels, mind and spirit can more consciously and consistently rest in contentment and peace. Sensing and feeling the body without judgment helps to loosen the knots of resistance and stored tension, helping the mind naturally release reactive processing and open to clarity.

We will learn to approach our practice with sensitivity, tenderness, and care and listen more deeply to what our bodies need for internal balance. This yoga practice aims to bring us closer to our true nature and to each other.

Thursdays, 11 - 12 pm with Kathy, Carrie, or Kristina (IN THE STUDIO and live-streamed)

Slow Flow Yoga, Level 1-2 (multi-level)

This is a less strenuous yoga class including a longer warm-up using gentle flowing movements that build strength and pelvic floor muscles, working toward standing postures and balance work, and ending with floor work and relaxation. A nice class for those seeking a slower-paced practice or those who are new to yoga. The Friday class includes light weights and other props.

Mondays, 11 - 12pm with Tracey (IN THE STUDIO and live-streamed)

Tuesdays, 6:30-7:30pm with Emily (IN THE STUDIO and live-streamed)

Fridays (with light weights), 12:15-1:30pm with Carolyn (IN THE STUDIO and live-streamed)

Saturdays, 11:10am - 12:25pm with Lisa or Kathy T. (IN THE STUDIO and live-streamed)

Vinyasa Flow Yoga, Level 1-2 (multi-level)

Tuesdays, 9:30 - 10:30am with Jan (live-streamed)

Fridays, 10:45am - 12 with Melanie or Carolyn (IN THE STUDIO and live-streamed)

Saturdays, 9:45am - 11 with Diane (IN THE STUDIO and live-streamed)

Standing Noble Warriors, Level 1-2 (multi-level)

This class is suitable for all experience levels and for clients who prefer no floor work or kneeling poses. All poses are done from a standing position. The classes include standing centering and cats/cows, warrior 1s, crescent lunges, pyramids, warrior 2s, triangles, warrior 3s, airplanes, trees, and mountain poses. Students may use light weights or no weights. Classes offer strength, stretch, balance, and some fun surprises.

Mondays, 12:15pm - 1pm with Paula (IN THE STUDIO and live-streamed)

Thursdays, 9:30am - 10:15 with Paula (IN THE STUDIO and live-streamed)

Hatha Yoga, Level 1-2 (multi-level)

This is a foundational class that is suitable for all experience levels. You will find a flowing warm-up, sun salutations, and strong breath work throughout a variety of standing poses that incorporate longer holds to build strength in the legs, back, arms, and pelvic floor. These classes end with a cool down and relaxation. This class is the same as Level 1, but with a few more sun salutation variations and options for more challenging variations of some of the other poses such as lizard, crow, and warrior 3.

Tuesdays, 11am - 12:15 with Carrie (IN THE STUDIO and live-streamed)

Hatha Sculpt with Weights, Level 1-2 (multi-level)

This class is suitable for all experience levels. It focuses on toning/sculpting, full body stretching, balance, core engagement and relaxation. Students will experience standing and kneeling poses using light weights to aid in toning and strengthening the muscles in the arms, shoulders, back, glutes, and legs. This class ends with a nice cool down and relaxation.

Thursdays, 5:15 - 6:15pm with LeeAnn or Kristina (IN THE STUDIO and live-streamed)

Power Vinyasa, Level 2

Begin your Friday morning with a dynamic vinyasa flow designed to energize and empower. This class starts with sun salutations then builds into advanced standing and balancing poses. Expect creative transitions, a strong physical challenge, and an opportunity to deepen your practice while progressing toward your strength and fitness goals. Whether you’re just starting out in yoga, or looking for something new as your goals change, adding a more challenging vinyasa flow yoga class to your weekly workout is a good way to keep your mind and body healthy and strong.

Fridays, 9:30 - 10:30am with Melanie (IN THE STUDIO ONLY and live-streamed)

Pop Up Yoga Classes - Currently Suspended - Stay Tuned!!

Yoga Basics

Suitable for all experience levels, this class offers newcomers a chance to learn the key poses and gives experienced yogis a chance to rediscover adjustments and alignment suggestions that created a sense of confidence, strength, and ease—an inner journey that begins through physical experience. Sequenced to allow ample time for exploration of foundational poses, modifications, and effects on the individual practitioner.

Stress Release Yoga

B.K.S. Iyengar developed a unique school of yoga in the 1970s that emphasized holding and releasing precise alignments in specific postures (asanas) while using pranayama (energy moving breath). He found that when the body was in good alignment, it was capable of building resilience and relieving stress. He found also that the mind and body needed to be in alignment. He said that, “An intellectual mind that is unconnected to the heart is an uncultivated mind.”

We have created a great Stress Relief Flow Yoga practice that incorporates the teachings of Iyengar in a series of asanas, pranayama, and supine flow sequences. Students can expect to use props (blocks, blankets, bolsters, and chairs) to help tone and stimulate the body, identify where we hold silent stress, and incorporate ways to soften and alleviate stress.

Functional Movement Yoga

This fun and unique class utilizes yoga as a tool to encourage improved functional movement. True strength and stability support functional static and dynamic movement without excessive bracing, tension, and over-utilized compensatory strategies. This requires a well-functioning core, multi-plane movement at all joints, balance, and breathing strategies that provide a foundation for integrated and connected movement. Class will include a blend of mindful movement, breathing exercises, yoga poses and meditation designed to heighten movement awareness and enhanced stability, strength and mobility. Through improved awareness of moving and breathing well, practitioners support an improved internal structure that lends itself to improved functional movement patterns. Class utilizes floor and standing-based movements that are suitable for all levels.

Special Yoga Offerings

Prenatal yoga class

We just had our 72nd baby!! We gather on Tuesdays at 5, Thursdays at 5:30, and on Saturdays at 11am with Paula (offered IN THE STUDIO). Please consult the class schedule page for possible changes in the times of the classes.

Pregnancies present many changes in our bodies. Our classes are designed to help you adapt and adjust to changes in balance and the pelvic floor, prepare for labor, and address post-natal changes that continue for many months.

Paula is certified to teach prenatal and post-natal yoga classes. Our prenatal room is appropriate for up to five students and their partners, one-on-one private sessions, and private couple classes. Parents may bring their newborns with them to classes.

We are pleased to offer tailored prenatal and post-natal yoga classes for individuals and small-groups. Please write to bodygrace@verizon.net to inquire.

Mommy, Daddy and Me Yoga - by pre-registration only

Please email bodygrace@verizon.net to reserve your spot at a time that works for you and Paula (offered IN THE STUDIO); we generally meetin on Tuesdays between 11am and 1pm.

Post-partum times present many changes in our bodies and emotions. This class is designed to help new moms reconnect with your lower abs, strengthen your pelvic floor, and the build arm and leg strength you'll need to protect your lower back for years to come. This class also aims to create a supportive environment for asking questions. Dads, Partners, Newborns, infants, and toddlers are welcome to join these classes.

Private Yoga Sessions

Our talented teachers are happy to offer private sessions. Please write to bodygrace@verizon.net to inquire and book your date and time.

Private Group Yoga Classes for Local Businesses and Schools

We offer private lessons at local businesses that are seeking ways to bring wellness programs to their employees and to schools in the area that wish to introduce yoga and mindfulness in class rooms. Write to bodygrace@verizon.net to inquire and book your date and time.

Pilates

Pilates is a system of more than 500 exercises, some performed on a mat and others on specialized apparatus, such as reformers. Our classes are only done on a mat, but integrate props such as balls, light hand weights, and magic circles in the mat sequences.

Classically done as a flowing sequence of movements, Pilates develops the body’s core, mobilizes and stabilizes the spine, and builds flexibility and strength. Pilates – called Contrology by its founder Joseph Pilates -- emphasizes the quality of movements over the quantity of repetitions. Control, concentration, precision, and flow are key ingredients of every Pilates exercise.

Pilates uses whole body movement targeting specific muscle groups to re-educate movement patterns and rebalance the underlying muscular and structural systems in body. When long-standing patterns shift, practitioners feel an increased sense of freedom in their bodies and lives.

"If your spine is inflexibly stiff at 30, you are old. If it is completely flexible at 60, you are young." - Joseph Pilates

Pilates can help you:

Improve your posture, health and overall fitness
Reach specific physical goals and challenge your athletic ability
Rehabilitate after injury, surgery or illness
Return your body to movement
Expand your body awareness
Develop trust in your body's abilities

Classical Mat Pilates, Level 1-2 (mixed level)

These classes incorporate beginner and intermediate Pilates mat exercises that flow at a moderate pace. Classes begin with a brief warm-up and end with stretches. Each exercise invites students to activate their core muscles and focus on control and precision. Although these classes move more quickly than our mixed yoga/Pilates classes, beginners are welcomed and provided with modifications and assistance if needed.

Mondays, 9 - 9:50am with Judy (IN THE STUDIO and live-streamed)

Tuesdays, 9:30 - 10:30am with Judy (IN STUDIO and live-streamed)

Wednesdays, 11am - 12 with Rheema (IN STUDIO and live-streamed)

Saturdays, 8:50 - 9:40am with Judy (IN STUDIO and live-streamed)

Pilates with Hatha Yoga, Level 1-2 (mixed level)

These classes offer a lovely combination of mixed level Pilates and Hatha Yoga. The poses offer a blend of core strengthening exercises with the benefits that yoga has on mind and body, creating a well rounded and balanced workout. Students will learn how to activate their core muscles while building a vocabulary of basic flow yoga and Pilates sequences. Beginners are welcome! There will be ample time to ask questions and to learn modifications where needed.

Tuesdays, 5:15 - 6:15pm with LeeAnn (IN THE STUDIO and live-streamed)

Pilates Tabata (this is a pop-up class; currently suspended)

Tabata and Pilates couldn't be more different. The former is four minutes of pure, super-high-intensity sweat (alternating 20 seconds of all-out effort with 10 seconds of rest), while the latter is a steady-paced series of core cinchers—many of which you do while you're lying down. But they have one thing in common: they're the absolute best at what they do. Nothing out-burns Tabata per minute, and nothing out-firms Pilates for abs.

Tai Chi

Tai Chi is often promoted and practiced as a martial arts therapy or exercise for the purposes of health and longevity. The movements of Tai Chi are slow and gentle and therefore excellent practice for anyone with physical limitations. The movements can be taken to deeper and more challenging levels offering more strength and flexibility to those who desire more physical challenge as well. Keep in mind that no matter how you choose to practice Tai Chi, it’s base origin is rooted in martial application.

Advanced Tai Chi

Wednesdays, 1:30 - 2:30pm with Jon and Ross (IN STUDIO ONLY)

Beginner Tai Chi Winter Series (Jan-April 2026)

Wednesdays, 2:45-3:45pm with Jon (IN STUDIO ONLY)

Kettlebell

The Kettlebell Swing is more than it appears, especially on social media! It can be the most powerful and impactful addition to your training. Just make sure that you find someone who can show you how to do it safely and effectively!

Our Kettlebell classes add power to your strength and cardio workouts in small class settings. Fast and dynamic Kettlebell movements are meant to build explosive power, increase joint mobility, and keep an elevated heart rate. Expert teaching is key toward developing safe techniques and proper form.

Kettlebell 101, when available, offers a slower-paced class that gives students opportunities to ask questions and learn each form. We generally offer a 101 class twice a year.

These classes aim to enhance endurance, build muscle strength, and promote weight loss while providing a fun and supportive group atmosphere. Meet in the back parking lot of Bear Branch bring water & mat.

Mondays, 8 - 8:45am Kettlebell with Gina (IN STUDIO ONLY)

Wednesdays, 8:15 - 9am Kettlebell with Gina (IN STUDIO ONLY)

Strength and Cardio

Our Strength and Cardio classes offer great muscle-conditioning opportunities that utilize weights, tubing, and body-weight exercises that work every major muscle group. These 45 minute classes aim to bulld strength, boost energy, improve balance, increase cardiovascular fitness, and feel your best! These classes are thoughtfully designed to be effective, safe, and adaptable for all fitness levels. The goal isn’t just to work out - it is to help you feel stronger, age with more confidence, and feel more energized in your daily life. Please wear supportive fitness shoes.

Our Vital Strength classes are supportive, results-driven training programs using a combination of body-weight exercises, dumbbell training, and cardio spurts that focus on building functional strength, improving endurance, and enhancing everyday movement.

Tuesdays, 7:30-8:15am Vital Strength with Gina (IN STUDIO and live streamed)

Wednesdays, 9:30 - 10:15am Full Body Strength with Jan (Studio TV and live-streamed)

Wednesdays, 5:15-6pm Standing Strength and Cardio with Marshall (IN STUDIO and live-streamed)

Fridays, 8:30 - 9:15am Vital Strength with Gina (IN STUDIO and live-streamed)

TWO OUTDOOR STRENGTH and CARDIO CLASSES

Our Outdoor Standing Strength and Cardio class uses weights, good alignment, and our own bodies to work every major muscle group. There is no mat work.

Our Outdoor Bootcamp comprises whole body weight training and can include: battle ropes, TRX, slam balls, medicine balls, dumbbells, Y bells, bands and dip bars. The exercises are designed to improve overall physical fitness by combining strength training, cardiovascular workouts, and functional movements in a dynamic environment.

We don’t mind light rain, sprinkles, and light snow, but we cancel if there are heavy rains, heavy snows, ice, thunder, or lightning. Bring water and weather-appropriate clothing (e.g., layers, coats, hats, sunscreen, gloves, etc.). When the weather is unsuitable on Fridays and Saturdays, these classes are held in the studio and online. See the announcements page and our Facebook page for updates on friday and saturday mornings. Write to bodygrace@verizon.net for directions. Parking is available onsite.

Fridays, 9:30am - 10:15am, Standing Strength and Cardio with Paula (at the Vienna Swim and Tennis Club parking lot — or in the studio during inclement weather).

Saturdays, 8 - 8:45am BOOTCAMP with Gina (at the Bear Branch BACK parking lot when weather permits — or in the studio during inclement weather)