Low Pressure Fitness (LPF) Hypopressive Training​​​

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Low Pressure Fitness (LPF) is a comprehensive movement system that targets the core and pelvic floor muscles (coordinating and toning the muscles), restores posture and myofascial mobility and helps to improve breathing by focusing on diaphragm and lateral rib cage movement and position.

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A hypopressive or abdominal vacuum is often used while performing the technical poses and movements within Low Pressure Fitness, creating reduced pressure throughout the abdomen and pelvic girdle.

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LPF helps to improve:

• Postpartum Rehab: Retrain your core muscles after having a baby and heal a Diastasis Recti (abdominal muscle separation)

• Prevent Leakage: Helps those with urinary incontinence (uncontrollable leakage) and other forms of Pelvic Floor Dysfunction:

• Pelvic Organ Prolapse: Symptoms of POP can be improved with this revolutionary system to lift the organs, decongest the pelvis and adapt to rises of Intra-abdominal pressure.

• Slim the Waistline: Coordinate the abdominal wall and train the inner muscular corset to flatten the belly.

• Athletic Performance: Enhance breathing and balance over and undertrained muscles that can occur with focused sport training.​

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Align: Blending Yoga and Low Pressure Fitness (LPF) to align your body, mind, and heart. Cultivate strength and balance from the inside out while enhancing posture and improving overall mobility. Tue/Thur 7:00-8:00 am

LPF Hypos 1 – Foundational hypopressive practice emphasizing respiratory re-education, deep core activation, and postural alignment—supported by mindful movement and nervous system awareness. Tue/Thur 8:30-9:30 am

LPF Hypos 2 – A progressive practice integrating dynamic and asymmetrical movement, core control, and full-body coordination—guided with intention and inner awareness. Tue/Thur 10:00-11:00 am, Tue/Thur 4:30-5:30 pm

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Intro to LPF Hypopressives (monthly workshop) - Learn the foundational principles, science, and theory behind LPF Hypopressive training—preparing you to join our weekly classes or incorporate the practice into your current fitness routine. Monthly, Sunday 11:00 am-12:30 pm

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Find related blog posts by LPF Certified Trainer, Turi Hetherington, HERE​

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iRest® Yoga Nidra

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Integrative Restoration, iRest for short, is an evidence-based, trauma-informed practice that combines the ancient practice of yoga nidra with modern-day psychology and neuroscience to support full-body wellness. Studies show iRest reduces anxiety, stress and chronic pain and improves sleep and overall well being.

 

The practice is integrative as it heals the various unresolved issues and traumas that are present in the body and mind, and restorative as it enables you to recognize your innate peace of mind that is always present amidst all changing circumstances of life.

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At Strength & Grace we combine this restorative practice with Gentle Yoga, starting the class with gentle movement and breathwork before settling into still for the guided meditation. ​​

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CRC Gentle Yoga + iRest Yoga Nidra - sponsored by the Concussion Resource Center (CRC) and FREE to individuals experiencing persistent symptoms as a result of concussion. Fri 12:00-1:00 pm - this class has moved to Root Therapy & Wellness

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iRest Yoga Nidra - A guided meditation practice to rest the body and mind and recalibrate the nervous system. We'll start out with breathwork and mindful movement then settle into deep, restorative stillness. 5:00-6:00 pm beginning in August

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Find related blog posts by Certified iRest teacher, Turi Hetherington, HERE

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Tai Chi

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Often referred to as meditation in motion, Tai Chi emphasizes flow over fixed positions. We move with awareness, guided by our breath and intent. As the great master Cheng Man-ch’ing once said: “Be still as a mountain, move like a great river.” In this spirit, we seek harmony between mind, breath, and movement.

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Although Tai Chi was born as an internal martial art—focusing on energy flow rather than muscular strength—its most celebrated gift today is supporting health, balance, and longevity.

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Modern research, including studies from Harvard Medical School, confirms what practitioners have long known: Tai Chi nourishes body, mind, and spirit. Here are some of its most notable benefits, presented in plain language:

• Improves balance & reduces falls – Gentle weight shifting and mindful steps strengthen stability and body awareness.

• Enhances mobility & flexibility – Slow, flowing motions loosen stiffness and make daily movements smoother.

• Builds strength & coordination – The whole body participates, toning muscles and protecting joints in a low-impact way.

• Supports mental well-being – Breath-focused practice reduces stress and promotes better sleep.

• Sharpens focus – The attention required for Tai Chi helps memory and concentration, and may even slow cognitive decline.

• Accessible for all – Can be practiced standing or seated, without equipment, at any age or fitness level.

 

Taken together, these benefits make Tai Chi a practical, enjoyable way to stay active, balanced, and resilient across life’s seasons.

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Tai Chi Flow – A calming blend of Tai Chi and Qi Gong. Instead of memorizing forms, we focus on flowing, meditative movements that reduce stress and improve balance. Movements can be adapted for standing or seated practice. Mon 5:00-6:00 pm, Wed 12:00-1:00 pm

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Short Form Practice – For students ready to explore the classical Form of 24. We practice, refine, and bring Tai Chi principles to life. Wed 5:00-6:00 pm​​

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Find related blog posts by Uli & Alfons with Bozeman Tai Chi HERE​​

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Monday Ball Rolling

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Slow down, soften tension, and reconnect with your body in this grounding yoga and mobility class designed to help you feel stronger, more open, and at ease.

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Using myofascial release tools such as Yoga Tune Up® therapy balls and MELT Method® rollers, we’ll explore targeted techniques to release areas of chronic tension, improve mobility, and bring greater awareness to the body. You’ll move through mindful yoga, mobility, and strength-based exercises while learning to work with your body rather than against it.

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This class is designed to support the nervous system through intentional movement, breath, and self-myofascial release—helping you shift out of stress and into a deeper sense of calm and connection. Come as you are and leave feeling lighter, stronger, more mobile, and more at home in your body. No previous experience with myofascial release tools is necessary. All levels welcome.​​  Mon 9:30-10:30 am​

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Vocal Medicine Kirtan

 

Experience the bliss of mantras and chanting! Kirtan is a Sanskrit word meaning “to recite” or “to sing.” The practice of group singing has been shown in multiple studies to reduce depression, increase feel-good neurochemicals, and strengthen the breath.

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Our focus will be on easy-to-learn chants that are perfect for beginners as well as seasoned mantra lovers. Lyrics and explanations provided. Includes multiple vocalists, harmonium, tabla drums, soprano sax, guitar, and a variety of percussion instruments.

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Discover the meditative and joyful tradition of kirtan with Kathleen Karlsen, Jake Fleming, Andrew Karlsen, and other guest musicians. No pre-registration is required. Sat/Sun (monthly) 6:30-8:00 pm

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Healing Mantras & Tibetan Bowls

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Experience the science of mantras and the power of therapeutic sound to create a healthy brain, a happy heart, and a rejuvenated body! This unique event combines mantras led by Kathleen Karlsen with the vibrations of Tibetan bowls provided by Brian Sparks. Join us for about an hour of mantras and bowls together, followed by a relaxing sound bath with Brian’s sonorous antique bowls.

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Kathleen Karlsen is a mantra practitioner, musician, author, and composer focused on the transformative power of sound. She has been leading mantra events, kirtan, and workshops since 2017. Kathleen is the author of Vocal Medicine: Transformation through Sound (2019) and has released three albums: Vocal Medicine (2019), 108x Around the Heart (2025), and Healing Mantras (2026).

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Brian Sparks is trained in the Nyingma tradition of Tibetan Buddhism and is certified through the United States Bowl Vibrational Sound Association. He was a member of the first graduating class in 2008. Brian has taught workshops over closed circuit television to students across five continents. Sat/Sun (monthly) 6:30-8:00 pm

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Magic Morning Cacao Ceremony with Meditation

 

Enjoy a journey into your heart through a Cacao Ceremony paired with heart-opening meditation. This is a beautiful opportunity to gather in an intentional space, share Cacao in circle, and connect more deeply with yourself and others.

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You’ll be gently guided through a heart-opening ceremony, calling in the guides, directions, elements, and senses, while setting a personal intention for your experience. Together, we’ll create space to listen inward, connect with the heart, and share heartfelt insights.

 

Join us for a morning of intention, connection, ceremony, and meditation.
Bring a mat/meditation cushion, a mug from which to drink, a water bottle and an optional something for the altar.

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Disclaimer: Cacao may not be suitable for everyone. If you are taking antidepressants (MAOIs or SSRIs), are pregnant, or have cardiovascular health concerns, please consult with your healthcare provider before participating in the Cacao portion of the ceremony. You are still warmly welcome to attend, connect, and participate without drinking the Cacao.  Sun (monthly) 10:00-11:00 am