2025
Yoga Bones!
active older adults unite
Small Group Class
+
Individualized Attention
=
Health Transformation!
Yoga Bones is a small-group fitness class in Rochester, NY geared to active older-adults, that aims to best use the relaxing environment of a traditional yoga class to encourage the body’s innate ability to build bone.
The three major differences in Yoga Bones class versus most senior based fitness programs include:
1) an appreciation for personal space with an intentionally smaller class size
2) being kind to your joints while utilizing your ability to get up-and-down from the floor
3) multi-level approach to challenge your body and brain!
PLUS..
4) savasana, pranyama, and sound vibration for stress reduction
5) and stocking feet.
Genevra believes in supporting everyone’s desire to feel good in their bodies and teaches a form of movement that overlaps exercise science for an aging population with the ancient wisdom of yoga.
Victory
to
Health and Healing!
One’s goals to:
improve muscle strength and bone density,
have better balance
and
become more flexible
can be attained through regular practice.
Individualized attention to promote health transformation!
If you are feeling the need to get out of the house and be around people but feeling a little bit cramped in gym class then Yoga Bones for you!
Having some extra personal space while you are moving into some funny positions improves the experience and your desire to come back for more! Plus making connections with like minded movers at the same time is nice!
Class size is usually capped at 8 and students are encouraged to register for a full 8-week series.
Location:
Classes are held inside a tranquil space with wood floors, nice lighting and a complimentary tea bar.
Frequency Wellness at 34 Elton Street is a woman-owned business that is dedicated to supporting yoga teachers, and is walking distance to Eastman Museum and Memorial Art Gallery and has ample parking.
All yoga props are provided. Students are encouraged to bring their own mat if they prefer. Please remove your shoes upon arrival and be aware that the space is shared - so use your yoga voices ;).
Please feel quite welcome to arrive 15 minutes early to class to have a most relaxing transition and help yourself to a cup of tea.
Join us TWICE a week for Yoga Bones.
Body Bone Love & Joint Compassion
This is not a Chair Yoga class.
One’s ability to safely and comfortably get up-and-down from the floor is an important skill that we focus on maintaining in Yoga Bones class as it will factor into determining quality of life and long-term independence!
Those with knee or hip replacements, shoulder surgery and/or those with arthritic joints can feel safe, comfortable and successful in this class without the fear that they “can’t keep up”.
Using yoga props - blocks, bolsters, belts, blankets, a chair and the wall - to create the best alignment of the hips and spine and thereby getting the most benefit to all joints and body systems.
Naturally overtime, as the body adapts with improved strength, flexibility and body awareness the flow of one’s class also improves along with self confidence and self-efficacy.
All Bodies are Beautiful Bodies
and
All Bodies Are Welcome Here!
A multi-level class exists to prevent frustration from being over-challenged and prevent frustration from being under-challenged.
The idea that one body is at a different level than another body is irrelevant in this class.
When the body and brain are stimulated at the right level - that’s when you can feel most satisfied by your practice.
The process of understanding, in-the-moment one’s capabilities and limitations determines your experience and the pace of your class.
With practice, one’s personal ownership of the pose changes as they are always encouraged to try a new version of the familiar thing.
Improved self awareness is your level up!
Join us
TWICE
a week for Yoga Bones!
How can you actually build bone in a yoga class?
The powerful thing about your body in a yoga class is how many different ways that the hips and spine can move - well all of your joints, of course!
As you challenge your muscles in different poses, your bone cells (osteoblasts) respond to perform ossificatation - the continuous and lifelong process of bone building.
Also know as Wolff's Law which states - bone remodels and adapts to the mechanical loads placed upon it, becoming stronger to resist increased stress and weaker with decreased stress.
Or, as they say, “use it or lose it.”
See extract from The Fishman study
below:
Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss
Twelve-Minute Daily Yoga Regimen Reverses Osteoporotic Bone Loss
Abstract
Objective: Assess the effectiveness of selected yoga postures in raising bone mineral density (BMD).
Methods: Ten-year study of 741 Internet-recruited volunteers comparing preyoga BMD changes with postyoga BMD changes.
Outcome measures: Dual-energy x-ray absorptiometric scans. Optional radiographs of hips and spine and bone quality study (7 Tesla).
Results: Bone mineral density improved in spine, hips, and femur of the 227 moderately and fully compliant patients. Monthly gain in BMD was significant in spine (0.0029 g/cm2, P = .005) and femur (0.00022 g/cm2, P = .053), but in 1 cohort, although mean gain in hip BMD was 50%, large individual differences raised the confidence interval and the gain was not significant for total hip (0.000357 g/cm2). No yoga-related serious injuries were imaged or reported. Bone quality appeared qualitatively improved in yoga practitioners.
Conclusion: Yoga appears to raise BMD in the spine and the femur safely.
Strong bodies for strong women!
And men too!
If you are feeling curious about Yoga Bones classes or you’d like your own home program designed for you please reach out with any questions and I’d be very happy to tell you everything I can to help you work smarter!
Yoga Bones classes are ideal for active older-adults because health maintenance must become habitual in order to ensure the best quality of life - especially in later years!
As well:
community is a key to longevity and mental health
in my experience there seems to be large gap in the fitness industry that fails to support active older-adults.
This class takes a multifaceted approach using compound weight bearing exercises to target common areas of low bone density combined with sound vibration to stimulate bone growth!
A "beautifully tough class," focusing on core strength in standing, kneeling and reclined positions to energize the muscles around areas at risk of fracture due to low bone density and smart approach to yoga class that supports anyone with osteoarthritis, osteoporosis and joint pain in general.
Small-group class format for individual attention!
Let's work smarter - and the right amount harder!
Join us TWICE a week for Yoga Bones!
Strong bodies for strong women! And men too!