At Ammasthana, we believe that movement is medicine for both body and mind. Our personalized yoga and gentle movement therapy sessions are designed to meet you exactly where you are on your wellness journey, honoring your unique physical abilities, limitations, and goals. Through adaptive practices rooted in ancient wisdom and modern therapeutic understanding, we create a safe, nurturing space for you to explore the transformative power of mindful movement.
Whether you're seeking to increase flexibility, build strength, improve balance, or simply reconnect with your body in a gentle and compassionate way, our experienced practitioners work with you to develop a practice that supports your individual needs. We understand that every body is different, and we celebrate this diversity by offering modifications, props, and alternative approaches that make yoga accessible to everyone.
Our Approach to Adaptive Yoga Practices
Our philosophy centers on the principle that yoga is not about achieving perfect poses, but rather about cultivating awareness, breath, and presence within your own unique body. We draw from various yoga traditions including Hatha, Yin, Restorative, and therapeutic yoga, blending these approaches to create sessions that are both healing and empowering.
Each session begins with a gentle centering practice, allowing you to arrive fully in the present moment and connect with your breath. We then move through carefully sequenced postures and movements that are specifically chosen to address your goals and accommodate any physical considerations. Throughout the practice, we emphasize proper alignment, mindful breathing, and the integration of body, mind, and spirit.
Our adaptive approach means that we offer multiple variations for every posture, ensuring that you can participate fully regardless of your current flexibility, strength, or mobility level. We utilize props such as blocks, straps, bolsters, and chairs to support your practice and make poses more accessible. The focus is always on what feels right for your body in this moment, rather than forcing yourself into predetermined shapes.
We also incorporate elements of somatic movement, gentle stretching, and mindfulness meditation to create a holistic experience that addresses not just physical flexibility and strength, but also nervous system regulation, stress reduction, and emotional well-being. This integrative approach recognizes that true wellness encompasses all aspects of our being.
Class Formats and Group Sessions
We offer a variety of class formats designed to accommodate different schedules, preferences, and experience levels. Our small group classes maintain an intimate atmosphere with a maximum of eight participants, allowing our instructors to provide personalized attention and modifications while fostering a supportive community environment.
Gentle Flow Classes
Our 60-minute gentle flow classes offer a balanced practice that builds strength and flexibility while maintaining a calm, meditative pace. These sessions are perfect for those new to yoga or anyone seeking a mindful movement practice that honors the body's natural rhythms. Each class includes breathwork, gentle warm-ups, flowing sequences, and a restorative closing relaxation.
Restorative Yoga Sessions
These 75-minute deeply relaxing sessions use props to support the body in passive poses held for extended periods, allowing for profound release of tension and stress. Restorative yoga activates the parasympathetic nervous system, promoting healing, rest, and renewal. This practice is especially beneficial for those dealing with chronic stress, fatigue, or recovery from illness or injury.
Chair Yoga Classes
Our chair yoga classes make the benefits of yoga accessible to individuals with limited mobility, balance concerns, or those who find floor-based practices challenging. Using a sturdy chair for support, participants engage in modified poses that improve flexibility, strength, and circulation while seated or using the chair for balance. These 45-minute sessions are gentle yet effective, proving that yoga truly is for every body.
Therapeutic Movement Workshops
Monthly workshops focus on specific areas such as back care, hip opening, shoulder mobility, or stress relief. These 90-minute sessions combine yoga postures with therapeutic exercises, self-massage techniques, and education about body mechanics. Participants leave with practical tools they can incorporate into their daily lives to support ongoing wellness.
All group classes are held in our peaceful studio space, designed to create an atmosphere of tranquility and safety. Soft lighting, calming colors, and carefully curated music or silence support your practice. We provide all necessary props, though you're welcome to bring your own mat if you prefer.
Individual Session Options
For those seeking a more personalized approach, we offer private one-on-one sessions tailored specifically to your unique needs, goals, and circumstances. Individual sessions provide the opportunity for deep, focused work that addresses your specific concerns and allows for a customized practice that evolves with you over time.
During your initial consultation, we take time to understand your health history, current physical condition, any injuries or limitations, and your wellness aspirations. This comprehensive assessment allows us to design a practice that is both safe and effective for you. We consider factors such as your energy levels, stress patterns, sleep quality, and overall lifestyle to create a holistic approach to your movement practice.
Private sessions typically run 60 to 90 minutes and can be scheduled at times that work best for your schedule. The one-on-one format allows for detailed instruction on proper alignment, breathing techniques, and modifications specific to your body. You'll receive personalized guidance on how to adapt poses, use props effectively, and develop a home practice that supports your goals between sessions.
Individual sessions are particularly beneficial for those recovering from injury, managing chronic conditions, preparing for or recovering from surgery, or dealing with specific physical challenges that require specialized attention. They're also ideal for anyone who prefers a more private setting or wants to deepen their practice with focused, expert guidance.
We also offer semi-private sessions for pairs or small groups of up to four people who wish to practice together. This option is perfect for couples, family members, or friends who want to share the experience while still receiving more individualized attention than a regular class provides.
Building Flexibility, Strength, and Body Awareness
The benefits of a consistent yoga and movement practice extend far beyond the physical. While you will certainly notice improvements in flexibility, strength, and balance over time, the deeper gifts of this practice include enhanced body awareness, reduced stress, improved sleep, better posture, and a greater sense of overall well-being.
Flexibility develops gradually and safely through regular practice. Rather than forcing your body into uncomfortable positions, we encourage a gentle, patient approach that respects your current range of motion while gradually expanding it. This mindful method reduces the risk of injury and creates sustainable, lasting changes in your body's flexibility.
Strength building in our practice comes from holding poses, engaging core muscles, and working with your own body weight in various positions. This functional strength supports daily activities, improves posture, and helps prevent injury. Unlike aggressive fitness approaches, our strength work is balanced with stretching and relaxation, creating a harmonious development of the body.
Perhaps most importantly, yoga cultivates body awareness—the ability to sense what's happening in your body, recognize tension or discomfort early, and respond with appropriate care. This heightened awareness extends beyond your practice sessions, helping you make better choices about movement, posture, and self-care throughout your day. You become more attuned to your body's signals, learning to distinguish between beneficial challenge and harmful strain.
The breath work integrated into every session serves as a bridge between body and mind, helping to calm the nervous system, increase oxygen flow, and create a meditative state. Many participants report that the breathing techniques they learn become valuable tools for managing stress, anxiety, and difficult emotions in their daily lives.
Important Health and Safety Information
Consultation with Healthcare Providers
Before beginning any new exercise program, including yoga and gentle movement therapy, it is essential that you consult with your physician or qualified healthcare provider. This is particularly important if you have any pre-existing medical conditions, injuries, chronic pain, cardiovascular concerns, respiratory issues, or if you are pregnant or postpartum.
Your healthcare provider can help determine whether yoga is appropriate for your current health status and can advise you on any specific precautions or modifications you should observe. We encourage open communication between you, your healthcare team, and your yoga instructor to ensure the safest and most beneficial practice possible.
Understanding Physical Limitations
While our adaptive approach makes yoga accessible to many people, it is important to recognize and respect your body's current limitations. Yoga should never cause sharp pain, and you should never force your body into positions that feel unsafe or uncomfortable. Our instructors are trained to offer modifications, but only you can truly know what feels right in your body.
Please inform your instructor of any injuries, surgeries, chronic conditions, or areas of concern before each session. Be honest about your current physical state, including energy levels, pain, or any recent changes in your health. This information allows us to provide appropriate modifications and ensure your safety.
Remember that yoga is not a competitive activity. There is no need to keep up with others or achieve certain poses. Your practice is uniquely yours, and honoring your body's limits is a sign of wisdom, not weakness.
Personal Responsibility and Assumption of Risk
By participating in our yoga and movement therapy sessions, you acknowledge that you are voluntarily engaging in physical activity and assume full responsibility for your own physical safety and well-being. While our instructors provide guidance and support, you are ultimately responsible for listening to your body and making choices that honor your current capabilities and limitations.
You have the right and responsibility to modify, skip, or rest during any pose or exercise that doesn't feel appropriate for you. Our instructors will never pressure you to do anything that feels unsafe. If you experience pain, dizziness, shortness of breath, or any concerning symptoms during practice, please stop immediately and inform your instructor.
Ammasthana's yoga and movement therapy services are designed to support wellness and are not intended to diagnose, treat, cure, or prevent any disease or medical condition. Our instructors are trained in yoga and movement therapy but are not medical professionals unless otherwise specified. These sessions complement but do not replace medical care, physical therapy, or other healthcare services.
By participating in our programs, you acknowledge that you understand these limitations and agree to take full responsibility for your participation, including any risks associated with physical activity. We encourage you to approach your practice with mindfulness, self-compassion, and respect for your body's wisdom.
We invite you to explore the transformative potential of personalized yoga and gentle movement therapy at Ammasthana. Whether you choose to join a group class or work one-on-one with an instructor, you'll find a welcoming, non-judgmental space where you can cultivate greater flexibility, strength, and body awareness at your own pace.
Your journey toward greater well-being begins with a single breath, a single movement, a single moment of presence. We're honored to support you on this path, offering guidance, encouragement, and a safe space for exploration and growth. Together, we'll discover what your body is capable of when approached with patience, compassion, and respect.