Announcements
All are welcome! No reservations are required for any classes except for mommy and me, which is by appointment only. :)
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NO Asthtanga Style Basics on Friday 20 June at 9:30. We’ll be back next week!!
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Two New Classes for the Summer!!
ROLL WITH IT, Wednesdays 6:30 - 7:15pm (IN STUDIO ONLY)
Join Gina and learn how foam rollers help to stretch and release tight muscles and leave you feeling restored, re-energized and renewed!! All levels welcome!!
STANDING NOBLE WARRIORS, Mondays, 12:15 - 1pm and Thursdays, 9:30 - 10:15am (IN STUDIO and live-streamed)
These 45 minute classes aim to keep your bone mass steady or growing, give muscles a lot more strength and stretch, and build better balance. The whole class is standing - with no floor work. Participants may add light weights or no weights to any of the movements. Students will get a cardio workout that lengthens the leg muscles, strengthens the backs and shoulders, and builds better balance skills. And it is fun!!
Speciality Classes
Our Prenatal Yoga program just had our 51st baby!!
We offer prenatal yoga in the studio on tuesdays at 6pm and on saturdays at 11am. Please see the description below, and the class schedule page to confirm the time each week. No pre-registration required. Partners are welcome!!
Our 4th trimester Mommy & Me Yoga class requires pre-registration by writing to bodygrace@verizon.net.
Classes are offered in the studio on most tuesdays based on registrants’ requests.
Parking
We kindly ask that the 4 parking spots near the front door entrance of Dulles Kitchen and Bath be available for their clients between 9am and 6pm M-Sat. Our clients may use the 2 spots that are closest to our entrance in front of the building and the spots along the north side of our building. The non-rush hour parallel spots on Church Street are also an excellent option. The parallel spots on Mill Street in front of Cube Smart are open to the public. The parking spots nearest Cube Smart’s front office between our buildings belong to Cube Smart - they ask that our clients not park in their spots.
In-studio class offerings
We offer 30 classes each week IN THE STUDIO.
There are no pre-registration requirements except for mommy and me. Twenty-three of our classes are live-streamed on ZOOM. If you need a zoom link or have questions, kindly write to bodygrace@verizon.net.
Outdoor class offerings
Courtney offers fun Standing Strength Classes on Fridays at 9:30am, weather permitting. Her classes are held at the Vienna Swim and Tennis Club parking lot (near the corner of Plum and Harmony). When the weather is unsuitable, the classes take place in the studio. Contact us at bodygrace@verizon.net for details. Parking is available at the outdoor site. We have weights available that we sanitize between all classes. We bring them to our outdoor location.
Gina offers a rigorous Kettlebell Boot Camp class on Saturdays from 8-8:45 am in the studio’s parking lot when the weather permits. When it is cold or wet, she holds her class in the studio’s Tree Room.
For our OUTDOOR classes, kindly bring your own water and weather-appropriate items (e.g., rain jackets, sunscreen, sunglasses, hats, gloves, etc.) energy, and SMILES!
Live-streamed class offerings on ZOOM
If you want to attend our live-streaming online classes, please send an email to bodygrace@verizon.net 30 - 90 minutes before your class. We will send you email instructions with the ZOOM Meeting link, and passcode 15-30 minutes before each class.
The studio’s 75 inch tv with teachers who instruct online; kindly check our weekly schedule page.
Some of our teachers live quite a distance from the studio and offer their classes only online. Some clients, meanwhile, are tired of looking into small screens while they practice online with their favorite teachers.
The studio has a 75 inch Big Screen TV that permits students to practice in the studio’s sanctuary while their favorite teachers appear LIFE SIZED on the Big Screen.
Special Offerings
Prenatal yoga class
we just had our 51st baby!! we gather on tuesdays from 6-7:15pm and on Saturdays from 11am-12:15pm with Paula or Holly (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.
Two of our teachers are certified to teach prenatal and post-natal yoga classes. Our tree room is appropriate for up to six 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.
4th Trimeste Mommy and Me Yoga - by pre-registration only
Please email bodygrace@verizon.net to reserve your spot on mot Tuesdays, 12:15 pm, with Paula (offered IN THE STUDIO)
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. 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.
Please check the class offering updates each week. If you would like to be on our mailing list, please write to bodygrace@verizon.net.
Body Grace Mission Statement:
We believe courage and kindness are muscles that kick fear to the curb. They perform best with practice. We embrace all who walk through our doors and enter our zooms. We believe wellness is a right, not a privilege. We promote fitness, belonging, kindness, joy, and hospitality. We are Body Grace!!
Body Grace brings safe, effective, high quality group fitness and yoga classes to the community in a safe, friendly, and supportive environment.
We strive to help students achieve physical strength, and mental and emotional ease through consistent exercise, believing that care of the body through fitness is a sacred act.
We recognize individual physical needs and abilities with classes that encourage self exploration and reinforce a strong mind/body connection.
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
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 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 BIG SCREEN and live-streamed)
Saturdays, 12:30pm - 1:30 with Paula (IN STUDIO and live-streamed)
Foundational Yoga, Level 1
Yoga 1 is a foundational class that includes a flowing warm-up, sun salutations, standing postures, balance, core work, gentle back bends, forward bends and twists, and ending with relaxation. This would be a nice place to begin a flowing yoga practice or for those looking for a good basic practice to help with strength, flexibility, and stress release.
Tuesdays 7 - 8pm with Holly or Kathy T (IN THE STUDIO and live-streamed)
Meditative Movement Yoga, Level 1
Suitable for all experience levels, this class combines dynamic and static movements with meditative techniques to create a sense of calm, 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.
Thursdays 7 - 8pm with Holly or Paula (IN STUDIO ONLY)
Intuitive Flow Yoga, Level 1-2 (multi-level)
Kathy and Carrie have 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, 10:45 - 11:45am with Kathy or Carrie (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 Paula or Carrie (IN THE STUDIO and live-streamed)
Fridays (with weights), 12:15-1:30pm with Paula or Carolyn (IN THE STUDIO and live-streamed)
Saturdays, 11:10am - 12:25pm with Lisa or Kathy T. (IN THE STUDIO and live-streamed)
Alignment Vinyasa Flow 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.
Mondays, 9 - 9:50am with Judy or Paula (IN THE STUDIO and live-streamed)
Tuesdays, 9:30 - 10:30am with Jan (ON THE STUDIO’s big screen and live-streamed)
Fridays, 10:45am - 12 with Carolyn or Rheema (IN THE STUDIO and live-streamed)
Saturdays, 9:45am - 11 with Diane or Kathy T. (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 with Carrie or Paula (IN THE STUDIO and live-streamed)
Hatha Yoga 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, 12:15 - 1:15pm with LeeAnn or Paula (IN THE STUDIO and live-streamed)
Thursdays, 5:15 - 6:15pm with LeeAnn or Paula (IN THE STUDIO and live-streamed)
Ashtanga-Style Vinyasa Yoga, Level 2
Ashtanga is considered one of the most popular forms of vinyasa flow yoga. It is a vigorous physical practice that includes a series of poses linked together with breath to form a continuous sequence. Whether you’re just starting out in yoga, or looking for something new as your goals change, adding an Ashtanga-style vinyasa flow yoga class to your daily workout is a good way to keep your mind and body healthy and strong.
Fridays, 9:30 - 10:30am with Melanie, Diane or Paula (IN THE STUDIO ONLY and live-streamed)
Pop Up Classes - Currently Suspended - Stay Tuned!!
Alignment Hatha Yoga, Level 2
This intermediate class is for people seeking a bit more challenge in their yoga practice. You will find more breath work, intermediate balance poses, a variety of longer holds to build strength, and faster pace flows to increase coordination. Melanie is open to suggestions which makes this a great class to learn and find ease in your specific target pose. Some yoga experience is preferred for this class.
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.
Balance and Grace (returning soon!!)
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. All levels welcome.
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.
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.
Tuesdays, 9:30 - 10:30am with Judy (IN STUDIO and live-streamed)
Wednesdays, 12:15 - 1:15pm 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 (IN STUDIO ONLY)
Beginner Tai Chi Summer Series (4 June to 24 September 2025)
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.
Kettlebell Bootcamp includes fun circuits with Kettlebell, battle ropes, TRX, and medicine ball. Kettlebells Buns, Guts & Guns (when offered) focuses on .... you guessed it.... Gluteus Maximus, Abs, & Biceps. Gina leads clients through basic kettlebell movements to enhance lower body and upper body parts while increasing heart rate for cardiovascular enhancement! Bring water and high energy!We provide the equipment and sanitize it between classes.
Mondays, 8 - 8:45am Kettlebell with Gina (IN STUDIO ONLY)
Wednesdays, 8:15 - 9am Kettlebell with Gina (IN STUDIO ONLY)
Saturdays, 8 - 8:45am BOOT CAMP 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. Please wear supportive fitness shoes.
Tuesdays, 8 - 8:45am Strength and Stretch with Ryan (live-streamed only)
Wednesdays, 9:30 - 10:15am Full Body Strength with Jan (live-streamed only)
Wednesdays, 5:15-6pm Standing Strength and Cardio with Courtney (IN STUDIO and live-streamed)
Thursdays, 8 - 8:45am Strength and Stretch with Ryan (live-streamed only)
Fridays, 8:30 - 9:15am Cardio Blast with Gina (IN THE STUDIO and live-streamed)
Fridays, 9:30-10:15am Standing Strength and Cardio with Courtney (OUTDOORS at the Vienna Swim and Tennis Club parking lot). 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, this class is held in the studio and online. See the announcements above for updates on friday mornings. Write to bodygrace@verizon.net for directions. Parking is available onsite.
Studio’s Meditation Partnership
Insight Meditation Community of Washington (in person and online)
Insight meditation cultivates our natural wisdom and compassion. Meditation practice develops concentration, which allows us to calm and steady the mind. This class includes 30-minute lightly guided meditation, followed by a short dharma talk and time for discussion/Q&A. No registration is necessary. Newcomers to meditation and long time practitioners are welcome to attend IMCW classes. When coming to the studio, chairs are always provided or you may bring your sitting gear. Consult www.imcw.org for details.
