Joanna Grace Yoga

11/05/2025

🌞 Sun Salutations — Flow Into Your Energy

A beautiful moving meditation that strengthens, stretches, and centers the body.
Each inhale lifts, each exhale grounds — awakening circulation, focus, and inner fire 🔥

✨ Benefits of Surya Namaskar:
• Builds strength + flexibility
• Boosts circulation + energy
• Improves digestion + metabolism
• Calms the mind, balances the breath

Start your morning with 3–5 rounds and feel the difference in your mood and clarity all day.

🧘🏻‍♀️ Move with me this week as we flow through Sun Salutations and honor the light within.

11/03/2025

What an incredible morning teaching to an amazing group of young men 🧘🏻‍♂️✨ on the Chestnut Hill College baseball team ⚾️ ♥️. Today, we emphasized the importance of balancing our energy and connecting with others. Synergy and connection are what propel athletes to greatness.

11/01/2025

🌱 Learn to harness the power of reprogramming your mind and body for profound healing. Our yoga program evolves weekly, incorporating innovative techniques for pain management and gentle movements to cultivate robust core strength and optimal spinal health. Zoom optional 💻

Chronic Pain 6-Week Therapeutic Yoga SeriesA science-based and heart-centered journey to restore core strength, spinal health, and ease in your body. This six-week series is designed for anyone living with chronic pain, stiffness, or fatigue who wants to move with more comfort and confidence. Thr...

10/29/2025

🫁✨🌬️ Ujjayi Pranayama is a highly effective breathing technique to aid in regulating the nervous system and preparing the mind for meditation 🧘🏻

How to Practice Ujjayi Breath (Ocean’s Breath) Step by Step

10/27/2025

Upper back, shoulder, and neck ✨

10/22/2025

https://www.joannagraceyoga.com/offerings

New yoga offering this January in the evening time 🌙

10/21/2025

Downward-Facing Dog (Adho Mukha Svanasana)

1. Begin in Tabletop position on your hands and knees.
2. Tuck your toes under and lift your hips up and back, straightening your legs and spine as much as possible.
3. Form an inverted "V" shape with your body, keeping your knees bent if necessary.
• Aim for an inverted "V" shape.
• Press your heels toward the ground without forcing them to touch.
• Keep your ears aligned with your upper arms.
4. Engage your core and lengthen your body.
• Gently pull your navel toward your spine.
• Lift your sitting bones high while grounding your hands and feet.
• Soften your knees if you feel your back rounding.
5. Focus on your breath.
• Hold the pose for 3–5 breaths, feeling the length and stability in your body.

10/20/2025

✨🦵🏼 The Kinetic Chain: Hips – Knees – Ankles Connection

The knee doesn’t work in isolation. It’s deeply influenced by the hip and ankle alignment.

1. Hips Above the Knee
• Hip strength and mobility determine how the femur moves.
• Weak glutes or tight hip flexors can cause internal rotation of the femur → leading to knee valgus (knees collapsing inward).
• Strong, balanced hip muscles help the knees track properly over the toes.

2. Ankles Below the Knee
• The ankle joint affects how the tibia and foot align.
• Limited ankle dorsiflexion (the ability to lift the toes up) can force the knees to cave inward or heels to lift in squats and lunges.
• Healthy arches and mobile ankles help distribute weight evenly and keep the knee stable. Let’s explore poses of the ankles and hips to support our knee health 🦴💪🏼

10/19/2025

10/16/2025

I will be leading a guided breath work and meditation on Nov 6th. Come join us ✨

10/14/2025

Double Seated Pigeon Pose (also known as Fire Log Pose, or Agnistambhasana) is a deep hip-opening pose that targets the outer hips, glutes, and piriformis muscles.

1. Start seated in a comfortable cross-legged position.
2. Bring your right shin parallel to the front of your mat.
Flex your right foot.
3. Stack your left shin directly on top of your right.
The left ankle should rest on the right knee, and the left knee over the right ankle — forming a “stacked logs” 🪵
4. Sit tall through your spine. If your top knee is lifted high, you can sit on a blocks or place a block under the knee.
5. Stay upright or begin to fold forward slowly, hinging at your hips to deepen the stretch.
6. Breathe deeply into your hips, staying for 1–3 minutes on each side.

Seated with legs cross is a great option if this pose bothers knees.
🔥 Benefits
• Opens the hips, glutes, and piriformis
• Relieves tension in the lower back
• Supports emotional release
• Prepares the body for lotus or seated meditation postures

10/13/2025

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In Studio and Online Classes ✨🌱🧡