A class designed to optimize healthy joints, strong bones and better balance.

The perfect balance of building power and increasing flexibility. This class combines strengthening poses to tone your muscles with deep stretches to release tension and enhance mobility. You'll leave feeling both strong and relaxed, ready to take on your day with ease.

This class blends traditional hatha and vinyasa yoga practices with strength conditioning and purposeful relaxation. Our intention is to become better students of our own bodies so we can move well and live well off the yoga mat. Expect to be challenged and nurtured along the way. 

Precision + Play description

A 60 min yoga practice good for the mind, body & spirit at any age. This gentle flow class is suitable for anyone enjoying a slower paced, alignment focused & relaxed practice. Using the breath as a guide we will stretch and lengthen the muscles, lubricate the joints, nourish the organs & tissues, practice balance & explore alignment while creating peace & harmony in our lives. All levels welcome.

7 - 7:25 am: Guided Meditation with theme, poem or teaching. You are welcome to participate sitting or lying down.

7:30-8:25 am: Active Vinyasa to help you get up and go! A lively flow of sun salutes and standing poses with warm up and cool down.

This class is a healing, physically slower approach to yoga. The starting point is what is comfortably possible for the practitioner. Postures are modified using props and are tailored to individual needs and physical capabilities. The level of difficulty and intensity is attuned to the individuals in each class and refined constantly throughout the practice. This evening class focuses on releasing stress and tension from the day.

Hanna Somatics addresses the brain-body relationship. Using slow, gentle movement, students learn to relax and release tight, contracted muscles and improve motor function through postures and meditative somatic movement. This stimulates the brain and the nervous system to release chronic muscle tension so that the brain can take back voluntary control of otherwise involuntary contracted muscles.

Restorative Joy

Most "stretching" in yoga classes is passive stretching, which is the least effective way to increase flexibility.

In this workshop, you'll learn the two other forms of stretching that are more effective at creating lasting change in flexibility.

Bonus -- the practices in this workshop will also increase your strength, joint health and range of motion.

Every last Friday of the month, there will be a live online class on Friday evening 5-6pm(Gentle/Restorative) followed by an optional 15 minute meditation.

These Wednesday sessions are infused with poetry and archetypal imagery and combine fascia and deep tissue release work (using roller and balls), yoga asana, qi gong, breath awareness, and more.  Along with increasing range of motion, we cultivate balance, strength, fluidity, and spaciousness;  all of this in the practice of presence and kindness. 

This foundational class is perfect for anyone looking to build strength in a mindful, approachable way. Focusing on key muscle groups, we’ll combine simple, effective movements with proper alignment to support joint stability and overall body strength. Whether you’re just starting or looking to refine your practice, this class will leave you feeling empowered, steady, and confident in your body. All levels are welcome!

We’re diving into The Mindful Body by Ellen Langer, a fascinating exploration of the mind-body connection and how shifting our perspective can transform our health and well-being.

Your feet and knees do so much for you—let’s give them a little love!

This workshop is designed to improve mobility, stability, and strength in your lower body. Learn simple yet effective techniques to care for your feet and knees, reduce discomfort, and enhance overall movement.

This is a great opportunity to deepen your body awareness and support long-term joint health. Don't miss out!

Join me on Wednesdays from 8:30-10am for SUMMER SOUL mindful movement sessions.  These classes are breath centric and infused with poetry and archetypal imagery.  Along with more range of motion, we cultivate balance, strength, fluidity, spaciousness;  all of this in the practice of presence and kindness. 

If you have neck or jaw pain, get frequent headaches, have "tech neck" or the Dowager's Hump, or simply want more freedom and ease in your posture, this is your workshop.

Neck problems can lead to other issues "down the chain" like shoulder restriction or pain, arthritis, and carpal tunnel.

We're focusing on the face as well because headaches and jaw tension are so common, and coincide with neck issues.

In this workshop, you will:

1. realign your neck to reduce pain
2. build balanced strength in the neck (because stretching alone isn't the answer)
3. find and release secret tension in the face and neck (think: tongue!)
4. feel tall and elegant when your posture is aligned
5. learn my top exercises to help with a neck hump

I've heard from so many of you that you are "getting shorter." Some of this is natural. AND... we can give our necks the support they need to maintain healthy and aligned posture ;)

Like the pelvic floor, the psoas touches, impacts and communicates many things in the body. Sometimes called a “messenger” and often called the most important muscle in the body. More than a muscle, many believe it is impacted by physical and emotional trauma and sends messages to the central nervous system.

Anatomically, the psoas impacts the position of your hips, pelvis, entire spine and ribs. Because it’s such a deep, internal muscle, it has an intimate relationship with the kidneys, digestion and breathing.

We’ll cover:

• Should you stretch or strengthen the psoas?
• Simple ways to soothe and nourishe the psoas.
• How a healthy psoas can reduce stress and increase a sense of wellbeing.

A healthy psoas facilitates functional movement a sense of deep inner support.

Roll with Bella Dreizler at IAY's 20th Anniversary Celebration!

Hatha with Wencke Roed at IAY's 20th Anniversary Celebration!

Strength with Michelle Marlahan at IAY's 20th Anniversary Celebration!

An empowering workshop for women 50+ navigating the realities of changing hormones and bodies

Love your yoga practice, but losing muscle tone? Feeling wobbly in standing poses, or noticing that your body doesn't bounce back like it used to? Worried about bone density as you move through perimenopause and menopause? You're experiencing what millions of women face—and there's a powerful solution.

As any woman over 40 knows, we're dealing with declining estrogen, which directly impacts our bone density and muscle mass. We can lose up to 8% of our muscle mass per decade after 50, and our bones become more fragile without the protective effects of estrogen. While yoga offers incredible benefits for flexibility, mindfulness, and stress relief, it simply can't provide the resistance training our changing bodies need.

Our bodies have different needs than they did in our twenties and thirties. As we age, we need the functional strength that helps us feel confident hiking, working in the garden, carrying that 20 lb bag of dog food, playing with kids or grandchildren, or simply getting up from the floor with ease.

In this transformative workshop, you'll discover:

1. How to get started with strength training and why it's never too late
2. Why combining strength training with yoga isn't just beneficial—it's essential for women thriving through menopause and beyond
3. How to build the muscle mass and bone density your body needs during this life stage
4. Simple strength exercises that complement rather than compete with your yoga routine
5. How to do strength work in a way that is pelvic floor safe

This isn't about becoming a bodybuilder or abandoning the practice you love. It's about creating a complete approach to movement, when your body needs targeted support, that serves you now and for decades to come. You'll leave with evidence-based strategies, renewed confidence in your body's capabilities, and a clear plan for building strength that honors both your yoga practice and your hormonal reality.

Ready for practical tools, renewed confidence, and a roadmap for integrating strength work that feels sustainable and joyful? Your bones, muscles, and future self are counting on you.

Coming off of June's Strength Month, it seems fitting to work more specifically with goals --- how to set... and meet them!

Your goal might be to add one day of strength training to boost bone and muscle gain.

Your goal might be to rest more.

Or to eat more vegetables.

Or to read a novel.

Whatever your goal is, support, accountability and wild cheers are here!

We know goals are more easily met when we set ourselves up for success and when we do it in community.

So come in your jammies with your coffee and a notebook. We'll talk about:

• what a realistic goal looks like
• how to measure it
• how to reward yourself
• what to do when obstacles come up (because they will!)
• the SMART goal setting method

And you'll set a goal for July!

See you there!

The shoulder is a complex joint with many moving parts. Add to that our modern posture habits (couch sitting, purse carrying, phone scrolling), and you have a recipe for shoulder pain and tightness.

This workshop is for you if you:

• have tight shoulders
• have a stiff neck or upper back
• sleep on your side
• sit or stand with a tucked pelvis
• tend to thrust your ribs forward
• have a current or old shoulder injury
• want to know more about this amazing joint

We will look at why the shoulder is such a tricky joint and how to find a balance between strength and mobility for more ease and freedom in your neck, shoulders and spine.

Come with a strap and two blocks.

Your questions answered!

Are you considering joining the MMC but wondering:

• Can I join if I have an injury?
• Am I too old (or too young)?
• Do I need prior workout experience?
  What kind of equipment will it require?
• What if I have osteporosis?
• How does an online class work?
• How much time will this take?

All of these questions will be answered. And you can submit your own questions if they aren't on this list.

Come hang out with other wonderful women and learn about this program that might be (probably is) just what the doctor ordered ;)

REGISTER HERE: https://us02web.zoom.us/meeting/register/Lwf1pBlmSTawTMBNEPdxlQ

Essential to pre-register to receive the special Thanksgiving Yoga Zoom link.

Join us for a simple heartfelt class 9 -10am suitable for a wide variety of levels. Beginner to Advanced. Bring a yoga mat, block and blanket if possible but whatever props or lack of them will work.

Essential to read and agree to Mary’s Terms and Conditions for participation at this link: https://www.maryyoga.com/waiver and make sure you participate in exactly the way that works for you on this Thanksgiving day! Everything optional, modifications offered.

~Get Off The Floor~

Without hurting yourself, holding your breath, or feeling like a failure

Do you struggle with getting up and down off the floor? Or maybe you avoid it altogether because of an injury or surgery, you’re afraid of hurting yourself, or nervous that you won’t be able to get back up. You’re definitely not alone, and so many students have asked about this topic that we made it into a brand new, 90-minute workshop.

In this live, online class, we’re discussing the top questions about getting up and down off the floor, including:

1. I can’t get up unless I use my hands to help me. Shouldn’t I be able to get up with no hands?
2. How do I get up from the floor if I’ve had a knee replacement? What do I do if my body size or mobility limitations prevent me from moving the way I want to?
3. How do I deal with the embarrassment and shame about this?

We’ll share practical tools for many ways to get up and down, even if you have injuries or joint replacements. We’ll troubleshoot common issues together, and you’ll have a chance to get personalized feedback and to ask questions about where you’re stuck.

This is for you if...

1. You’re dealing with changes to your body including size, aging, injuries, mobility limitations, and more
2. You have injuries that might prevent you from getting off the floor easily
3. You notice your parents struggling with this and you want to help them
4. You’re avoiding situations like getting on the floor with your kids or grandkids

Free for IAY and Amber House members, $19 for non-members

Why you should learn about this with us

Amber Karnes has 15 years experience teaching accessible, adaptable yoga. Her thing is helping people figure out how to personalize the yoga practice to work with their unique bodies and abilities. She specializes in working with folks in larger bodies, older folks, people with disabilities, and complete beginners.

She's the creator of Body Positive Yoga and other successful projects in yoga-land such as Yoga For All training and Accessible Yoga School. She loves helping folks figure out how to move well in the bodies they have today.

Michelle Marlahan teaches yoga and strength training for women who are tired of being told their bodies are problems to solve.

For over 25 years, she's been teaching movement—but after a hysterectomy thrust her into surgical menopause in 2021, she got real about what midlife bodies (and the decades after menopause) actually need. Not fancy poses. Not empty affirmations. Real strength work. Pelvic health. Practices that honor what you've been through and prepare you for what's ahead.

The foundation of her teaching is kindness, welcoming all parts of ourselves to the party. Come say hello!

In person workout

Stop Running on Empty

If "I'm so tired" is your most-used phrase, this month is for you. We're exploring the deep connection between movement and sustained energy - not through punishing workouts, but through strategic practices that support your mitochondria, hormones, and nervous system.

You'll learn why you're exhausted (spoiler: it's not personal failing, it's metabolic and hormonal reality), what types of movement actually restore energy versus deplete it, and how to build a practice that fuels your life instead of draining it.

This isn't another January resolution to push harder. It's permission to try easier - and finally feel energized again.

What you'll explore:

1. The metabolic and hormonal roots of fatigue

2. Strategic movement for energy restoration

3. Building sustainable stamina without burnout

4. Your personalized Energy Reset sequence

Start 2026 with more energy, not another exhausting goal.

Join us to celebrate the beginnings of the year with….

….a little meditation

….a little active fun yoga to recover! and energize

….a sweet calming final sequence to restore, rest and integrate

Essential to pre-register at this link to be able to receive the specific zoom link for this class. If you do not receive an email with the zoom link within a few hours, contact Mary directly through the website:
https://us02web.zoom.us/meeting/register/It5M-hrzQWSZUrgIBlOEFQ 

You stretch. You do yoga. You drink water. So why do you still feel stiff?
Because your fascia—the connective tissue web that supports your entire body—is dehydrated, and water alone won’t fix it.

In this workshop, we’ll explore the link between hydration and movement. You’ll learn how fascia actually rehydrates through specific types of movement, why stretching alone can backfire, and how to create suppleness instead of tension. Think juicy peach, not fruit leather 🍑

We’ll cover:

• What fascia is and why it matters

• Release techniques that rehydrate tissue

• Dynamic movement for elasticity and ease

• Simple daily habits for long-term fascial health

Perfect for melting winter stiffness with science-backed, feel-good movement.

The Spring Closet Edit: A Virtual Workshop

Spring clean your closet the same way you spring clean your practice—with intention, not perfection.

What This Is:

A 2-hour live virtual experience where we combine movement and intentional living to help you edit your closet with clarity, community, and zero judgment.

This isn't Marie Kondo. This isn't a minimalism challenge. This is about editing your life to reflect who you are now—not who you were five years ago, not who you think you should be, but who you are today, in this body, in this season.

We'll move together, work together, and close together. You'll finish with actual space in your closet, a clearer sense of what serves you, and a seasonal guide to extend the practice beyond our time together.

What We'll Do:

Opening Movement (25 min)

A spring-themed practice designed to help you rediscover range of motion, shake off winter stiffness, and approach your body (and your closet) with fresh eyes. Accessible to all levels.

The Closet Edit (60 min)

This is the heart of the workshop. You'll choose ONE category (tops, bottoms, dresses, or outerwear), pull everything out, and work through it in real time using a 4 Question Framework:

We'll have cameras on. You'll get support from the group when you're stuck on a MAYBE piece. I'll be right there with you, editing my own closet and troubleshooting alongside you. We're in this together.

Closing Circle (20 min)

We'll share what we're releasing, what we're keeping, and set one intention for the season ahead. You'll receive The Spring Edit Guide—a beautiful 2-page PDF with the framework, a seasonal checklist, and practices to keep the momentum going.

Who This Is For:

1. You're ready for a refresh but don't want another "30-day declutter challenge"

2. You want accountability and community (because doing this alone feels overwhelming)

3. You value intentional living, sustainability, and making space for what truly serves you

4. You're an It's All Yoga member looking to go deeper into the March theme: Spring Clean Your Practice

5. You miss the feeling of being in a room together, even virtually

6. You have stuff you know you want to get rid of and it's more fun in a group

What You'll Need:

Before we meet, you'll:

1. Choose ONE category of clothing to edit

2. Pull everything in that category onto your bed or a clear surface

3. Set up three bags: KEEP | DONATE | MAYBE

4. Position your camera so we can see you and your pile

5. Show up ready to be honest with yourself (and have a little fun)

Full prep instructions will be sent 3-5 days before the workshop.

What You'll Leave With:

✨ A clearer closet (one full category, edited and decided)

✨ The Spring Edit Guide (framework + seasonal practices)

✨ Momentum to keep going (most people edit 2-3 more categories within the month)

✨ A felt sense of making space—in your closet, your practice, your life

Pricing:

1. It's All Yoga Members: FREE

2. Magic's Cabinet + IAY Alumni: $27 with code

3. General Registration: $47

When:

March 14, 1:00-3:00pm PT

Live via Zoom (link sent upon registration)

A Note from Michelle:

I've been doing seasonal closet edits for years—not because I'm a minimalist (I'm not), but because I hate holding onto things that don't serve me anymore. Clothes that don't fit. Pieces I bought because I thought I should like them. Stuff that just sits there, taking up space and making me feel guilty every time I open the closet.

This workshop is my way of inviting you into that practice. We're not aiming for perfection. We're aiming for clarity. And we're doing it together, because everything is easier in community.

If you've been putting this off, consider this your sign. Let's make space for spring.

— Michelle

This is the first of our quarterly Seasonal Edit workshops. Join us for Summer in June.