Yoga Foundations: Healthy Bones & Core Strength Weekend

This May, join us at Tyee Arts for a two-day yoga workshop designed to build strength, stability, and resilience from the inside out. Rooted in both research and tradition, these sessions explore skeletal health, intelligent core integration, and practices that support long-term vitality.

Across the weekend, we’ll work with strengthening asana to support bone density and healthy alignment, and explore the deeper principles of core strength through the study and application of the bandhas. Each workshop stands on its own, while attending both offers a cohesive arc, weaving together structure and subtlety, effort and ease.

Come for one, or join us for the full weekend experience. Either way, you’ll leave with practical tools to support your body, steady your nervous system, and deepen your understanding of yoga as a lifelong practice.

Workshop Details

• Light refreshments provided
• Two full-day workshops: Saturday & Sunday, 10 am to 3 pm
• Attend one or bundle both and save

Props will be available to share; however, bringing your own helps ensure you have what you need for the day.

If you have them, we invite you to bring:

• 2 yoga blocks
• Non-stick, grippy mat
• Belt or strap
• 2–5 lightweight blankets
• Eye cover
• Notebook and writing utensil

Suitable for yoga students in good health. You don’t need to be in perfect shape, options and support will be offered throughout.

We’ll begin this workshop by building strength through asana with healthy skeletal alignment and the support of props as needed. Together, we’ll cover 12 postures recommended for building bone density, along with additional movements proven to improve bone health in peer-reviewed studies.

After a short tea, snack, and conversation break, we’ll reconvene for an afternoon session to “Align with the Divine.” Through restorative postures and breathwork designed to balance hormonal function for healthy bones, calm the nervous system, and develop heart/brain coherence, we will practice relaxing postures and breathwork that are adaptive to everyday situations and learn how best to apply them.

This day weaves together strengthening and softening, offering practical tools grounded in research, paired with restorative practices you can return to again and again.

Please dress comfortably for both movement and rest. Light refreshments will be provided.

Props will be available to share; however, bringing your own helps ensure you have what you need for the day. Suggested items are listed in the overview description towards top of this page and also included in an email prior to the workshop.

Suitable for students in good health and mobility who can comfortably sit in upright alignment on a chair or floor for about 10 minutes at a time.

We’ll begin this workshop by exploring the three primary seals (bandhas), or locks, utilized in yogasana to focus attention and energy along the spinal column. Often described as the energetic foundation of core strength, the bandhas cultivate deep stability from the inside out. Their intention is to provide physical and mental steadiness, increase stamina, and help us get in touch with subtle and powerful energies that support the awakening of our spiritual faculties.

Throughout the morning session, we’ll explore the bandhas in asana — including their historical context, modern-day implications, benefits and contraindications, and how to skillfully apply them in selected postures.

After a short tea, snack, and conversation break, we’ll reconvene for an afternoon session focused on integrating the bandhas into mild inversions, pranayama, and meditation, allowing the practices to deepen, integrate, and settle into lived experience.

Please dress comfortably for both movement and rest. Light refreshments will be provided.

Props will be available to share; however, bringing your own helps ensure you have what you need for the day. Suggested items are listed in the overview description towards top of this page and also included in an email prior to the workshop.

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Host or Publisher Tyee Arts