Jenne Sluder Yoga Therapy

Click HERE to Register for an Online Session

Yoga Nidra is a guided lying-down meditation that induces a state of deep relaxation and peaceful awareness. Yoga Nidra releases cumulative stress from the mind and body by down-regulating inflammation and reducing stress-hormone arousal while harnessing the natural ability for the body and brain to recover and heal with focused rest. Practiced regularly, Yoga Nidra can restore balance to the nervous system, alleviate persistent cycles of anxiety, improve sleep, reduce symptoms of chronic pain and chronic illness, promote healthy brain chemistry, and establish a sense of inner balance, clarity, and self-compassion. Each session begins with a calming breath practice and very gentle tension-relieving stretches that can be done seated on a chair or cushion or by lying down on the floor or on the bed. No prior yoga experience is required and participants who are working with injury, illness, post-operation or other physical limitation will find this class to be highly supportive, accessible, and restorative.

Held on the second Sunday of each month on Zoom. You may register and pay for one specific session or you may purchase a set of Yoga Nidra Passes at a discount which can be used to attend any future Yoga Nidra Zoom session of your choice (these passes do not expire). Patreon Members receive a 25% discount (click HERE to learn about membership). Yoga Nidra sessions are free for Patreon Members who have pledged at the “Bodhisattva” tier. Sliding scale and full scholarships available to those experiencing financial hardship (info@jennesluder.com).

When you pay for a specific session or for a set of Yoga Nidra Passes, you will receive a reminder email containing the Zoom link. Single Session: $20 ($15 for Patreon Members). 4 Passes: $65 ($50 for Patreon Members).

Click HERE to Purchase a Set of 4 Passes (to use at any time)

Upcoming dates:

*Sunday, February 5th  2:15pm – 3:30  Click HERE to purchase this One Session (Due to a scheduling conflict, Yoga Nidra will be held on the 1st Sunday in February 2023 which falls on February 5th)

Sunday, March 12th  2:15pm – 3:30  Click HERE to purchase this One Session

Sunday, April 9th 2:15pm – 3:30  Click HERE to purchase this One Session

Sunday, May 14th 2:15 – 3:30  Click HERE to purchase this One Session

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Monday mornings, 11am – Noon

Yoga-inspired Pilates is a challenging class that moves at a mindful pace, with the support of core-focused breathing, to strengthen and stretch all major muscle groups and support overall physical fitness. This class will help you to improve circulation, coordination, core strength, muscle tone, back health, joint stability, bone density, as well as strengthen and stabilize the hips and pelvis. Strengthening exercise done with the support of healthy breathing is highly effective in boosting mood, energy levels, and brain health. During the upper-body strengthening portion of the Monday class, participants have the option to incorporate light weights (1 or 2-pound dumbbells recommended to begin with, with the option to build up gradually to 3 – 5 pounds).

Beginners are welcome. Build strength at your own pace and honor your body’s needs while exploring what is possible.

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Mondays, 9:30am – 10:30am

Safe, gentle, therapeutic yoga stretches to relieve muscle tension, reduce stress, and improve flexibility, balance, and joint mobility while cultivating inner calm. Seated and standing poses are done with the support of a chair. Each class finishes with a guided relaxation. No prior yoga experience needed.

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Friday mornings, 10:15am – 10:45

Yoga-inspired Pilates moves at a mindful pace, with the support of the breath, to strengthen and stretch all major muscle groups and support overall physical fitness. This class will help you to improve circulation, coordination, core strength, muscle tone, back health, joint stability, bone density, and strengthen and stabilize the hips and pelvis. Strengthening exercise done with the support of healthy breathing is also highly effective in boosting mood, energy levels, and brain health.

Beginners are welcome. Build strength at your own pace and honor your body’s needs while exploring what is possible.

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Thursdays, 7pm – 8pm *begins January 26th*

Energy and calm is renewed with the practice of rest. Each session includes:

• Breathwork
• Gentle seated and lying-down stretches. Seated stretches can be done in a chair or on a cushion. Lying-down stretches can be done lying on the floor or in your bed.
• Resting poses (Restorative Yoga)
• Sound Bath
• Self-compassion Practice

Support your mind and your body’s natural healing processes, reduce inflammation, relieve the effects of stress on the body and brain, reduce the symptoms of chronic illness, and give yourself time and space to recover and heal. Modifications are offered throughout this class to support your body’s unique needs.

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Thursdays 9:30am – 10:30am

Pilates in a chair is more fun and more challenging than you think! Using a sturdy, armless chair as a supportive prop in pilates yields new and creative options for many of the most classic pilates exercises for stretching and strengthening! This class incorporates light dumbbells and resistance bands to help build strength, joint stabilization, and bone density. However, the exercises can also be done without weights or bands and you will still receive plenty of strengthening and toning benefits.

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Free or by-donation gentle meditation and yoga session every Wednesday evening from 7pm – 8pm on Zoom. Seated tension-relieving stretches on a chair or a cushion (your preference), breathing practice to release distress from the nervous system, lightly guided seated meditation, concludes with a progressive relaxation at the end that can be done lying-down or reclined in a chair.

All are welcome. No experience necessary. The seated portion of the practice can be done in a chair, on the floor, on your couch, or in your bed. To join the group, simply email Jenne so she can send you the access link: info@jennesluder.com

In the interest of creating financially accessible self-care and community-care spaces, this class is offered free to the public. Participants who have the means to contribute are encouraged to make a donation of whatever amount.  Make a Donation ❤️

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Wednesday mornings, 11am – Noon

Yoga is among the most effective exercises for improving bone and joint health. This ongoing weekly class is suitable for total beginners and advanced yogis. Seated poses can be performed either in a chair or seated on the floor. Modified poses will be offered to accommodate your body’s unique needs. You will learn:

• exercises for building bone density, stabilizing and lubricating joints,
  and reducing pain and inflammation
• how to reduce wear-and-tear on your spine, bones, and joints
• how to modify movements in yoga, fitness routines, and in daily life to prevent fractures and inflammation
• techniques to improve balance and to reduce the risk of falls.

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Wednesdays, 10am – 10:45

Qigong means “cultivation of life-energy.” Qigong is the foundation of Tai Chi practice. Instead of a set sequence like Tai Chi, Qigong consists of a wide variety of slow, flowing movements that balance the nervous system and optimize joint mobility, tapping and knocking to circulate blood, lymph, and vital energy, and gentle yoga-like stretches for tension-release. Research demonstrates the effectiveness of qigong in improving physical coordination and balance, mental focus and cognitive health, bone density building, joint stability and mobility, and cardiopulmonary health. Practice of qigong activates the body’s relaxation response, balances the nervous system, increases self-awareness and self-compassion, and reduces symptoms of anxiety and depression.

This class consists of 30-minutes of Qigong practice followed by 15 minutes of guided meditation. The guided meditation practice can be done either seated or lying-down according to your personal preference.

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Tuesdays, 10am – 11:10

Gentle, mindful stretching to relieve tension, reduce stress, improve balance and flexibility, and cultivate inner calm. Learn practical tools to improve mental health and keep body systems in balance. No prior yoga experience needed. Participants must be able to get up and down off the floor unassisted.

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