VOD: Chair Yoga Practices for Strength, Mobility and Wellness Membership Subscription

Join 5 Koshas & Wellness teachers for access to 50 chair and standing yoga practices with themes such as:

Strength and balance
Improving posture – sitting and standing tall
Mobility, flexibility, agility and function
Energy management
Stress and anxiety management
Handling life’s changes
Managing seasonal changes
Improving mood.

These 5 Koshas Yoga & Wellness teachers are experienced with adapting yoga for a variety of students.  They bring experience in yoga teaching, a passion for the benefits of yoga, and a sincere desire to help everyone in meeting their goals for yoga practice.

This collection may be helpful to anyone who prefers a no yoga mat practice.  Adaptations are provided for common health concerns.  Most practices are approximately 45 minutes in length.  New content is added every 2 months.

Free 5-day trial when you subscribe.  Cancel membership anytime.  Content appears in your Content Library in your 5 Koshas Punch Pass account.

Questions? Email office@5koshasyoga.com

Ursa Abernathy

“I’m Ursa Abernathy, a yoga teacher and wellness coach with a background in Viniyoga, embodiment practices, personal and professional development, and stress resilience. My teaching style is gentle, accessible, and therapeutic in nature, with a focus on mindful movement, breath, and self-awareness.”

Mary Kluz

“My aim is to meet students where they are and lead an exploration of the many benefits of yoga. Focusing on breath and movement with awareness opens a door for practitioners to reconnect with their inner wisdom and cultivate practice self-care.”

Mary Kluz has been practicing yoga consistently since 2004. Her initial exposure to yoga was as a teen; her recent practice has led her to appreciate the benefits of yoga beyond the physical. She incorporates yoga techniques into her professional life as an educator, teaching organizational development, leadership skills and conflict management. She provides training and consultation in personal and organizational development. She is a Registered Yoga Teacher at the 500 hour level and an Associate Professor Emerita with the University of Wisconsin- Madison, Division of Extension.  Mary’s yoga classes at 5 Koshas Yoga & Wellness focus on stress reduction and centering. She has a BS and MS degree from the University of Wisconsin-Madison.

Mary is a wise, supportive, and perceptive mentor to yoga teachers in training.  She is able to translate the teachings for many different learning and teaching styles.

Pauline Zweck

“While yoga is a form of self-discovery, it is nice to feel the support of community in a group class. We gather together, you unroll your mat, unfold your body, and unwind your mind.”

Pauline’s intention is to weave her love of nature, art and movement into her classes inspiring you to tap into a simple, yet powerful lifestyle.

“You leave feeling calm, yet energized. The stressful parts of your day, or bigger challenges you face, have faded into the background. Yes, you increase your flexibility, strength, balance and mental clarity, but more happens. The conscious movement and breath awareness you practice in yoga class goes deeper and carries over into your daily life. It is fun to notice how you begin to make subtle shifts, changing old habits, both physical and mental.”

Yoga presented itself to Pauline in her late forties. At first the freedom and curiosity of the physical postures drew her in. Through training, self-study and practice, the deeper benefits of yoga unfolded. With a desire to share yoga with others, in 2007 she trained at the 200 level, studying a blend of yoga disciplines with a focus on modifications and moderation to make the practice available to all.

Upon completing her 200 level training with Mary Hilliker and the American Viniyoga Institute in Spring 2015, Pauline became certified in the teaching of Viniyoga, a tradition of yoga that can be adapted to support your physical and emotional needs throughout the various stages of life.

Karey Lynn Krampota

With a desire to share yoga with others, in 2019, Karey Lynn became certified to teach Viniyoga, a style of yoga that is adapted to support your physical and emotional needs throughout the various stages of life while linking your breath with your movement. When the breath and movement are infused into one, you not only feel the physical effects of the postures but the emotional and mental effects as well.

Karey Lynn’s intention is to offer classes for students throughout various stages of life: sunrise (children) mid-day and sunset (senior). She hopes to bring yoga to students to help promote a happy, healthy lifestyle while utilizing all the endless benefits yoga has to offer!

Karey says, I’m a student first and a teacher second. When you come to class, this is not my practice, but our practice. I am here to guide and help you along this journey of self-care and reflection. As we practice together, I may teach you different yoga techniques through postures and breath, but ultimately you teach me while I listen and observe. This idea of being a student first and a teacher second allows me to offer a deeper experience for students to heal and transform into being more mindful and self-aware.

I approach my teaching with compassion and empathy. I witness your energy and will work with you to establish appropriate techniques geared toward developing deeper self-awareness, balance, and stress relief, as well as manage grief and achieve focused energizing work.

Sally Konkol

Sally has evolved her teaching with a strong focus on functional movement.  Being able to do what we need to do at work, around the house, and in the yard informs how she thinks about and develops her classes.  Sally is an encouraging mentor of aspiring yoga teachers, providing clear advice in developing confidence and teaching skills.

Sally provide a gentle and supportive environment in which students feel comfortable learning yoga. She has a solid knowledge of all aspects of yoga with a strong focus on foundational postures that can be adapted to the individual, along with learning the benefits gained from the practice. Her attitude in her teaching is one of no judgment, no competition. She is a nurse of 40+ years who has a caring and kind persona. She is particularly interested in helping people to explore how yoga can make a difference in their lives.

Mary Hilliker

Mary’s intention is to meet you where you are in your journey in yoga and help you move and change from that starting point. She has had a long study in the Viniyoga lineage with her teacher, Gary Kraftsow.  She has been training yoga teachers for 14 years.  The River Flow Yoga Teacher Training has a 4.98/5 star rating and a NPS score of 10/10 with Yoga Alliance.

Mary has been a yoga practitioner for 35 years and a teacher for 27 years. She holds certifications as a 200 hr. level Hatha yoga teacher, 500 hr. Viniyoga teacher, and Viniyoga Therapist.  She is a Certified Yoga Therapist with the International Association of Yoga Therapists and past Curriculum Coordinator and Faculty with the American Viniyoga Institute’s Yoga Therapist Training.

Her 30 year career as a registered dietitian/nutritionist and health educator in public health, nutrition, and chronic disease prevention, inform her yoga teaching and individualized Yoga Therapy.

Learn more about people have said about the 200 hour River Flow Yoga Teacher Training here:  https://www.5koshasyoga.com/teacher-training/

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Contact office@5koshasyoga.com