Low Pressure Fitness (LPF) Hypopressive Training​​​

​

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.

​

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.

​

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.​

​

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

​

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. The first Sunday of the month, 11:00 am-12:15 pm

​

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

​​​

iRest® Yoga Nidra

​

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.

​

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. ​​

​

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

​

Restoring Peace Within: Gentle Yoga + iRest Yoga Nidra - A blend of breathwork, mindful movement and restorative stillness. Open to all levels. The first Sunday of the month, 3:30-4:30 pm

​

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

​

Tai Chi

​

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.

​

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.

​

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.

​​​

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

​

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​​

​

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

​

Gentle Slow Flow Yoga

This slow-paced gentle flow yoga class allows time for poses to evolve and bodies to open. Dive deep into your practice through conscious breathing, controlled movements and an acute attention to transitions and alignment. A sweet Yin-style finish with massage and meditation will leave you feeling fully refreshed, open and content.  Tue 6:00-7:00 pm

​​​​

Total Body Reset: Restorative Yoga

This deeply nourishing restorative yoga class uses supported postures and intentional breathwork to gently reset and rebalance the entire body. Designed to align and harmonize the musculoskeletal, nervous, lymphatic, visceral, and endocrine systems, this practice supports optimal health, healing, and overall well-being.  Thur 6:00-7:00 pm​

​​

Smart Strength

​

In Smart Strength, you’ll build strength from the inside out—starting with your core and supporting muscles. Using body weight and resistance bands, you’ll train areas that often get overlooked in traditional workouts.

• Work at your own pace

• Improve strength & mobility

• Increase balance

• Reduce your risk of injury

• And have fun doing it!

​

Fri 1:30-2:30 pm

​

Grief Yoga

​

A gentle practice of movement, breath, and sound that helps release pain and reconnect with love and empowerment.

​

What You’ll Experience:

• A 60-minute Grief Yoga practice introducing the Cycle of Compassionate Transformation

• Insights into the myths of grief and the behaviors that keep us from healing

• An introduction to the Grief Recovery Method’s steps for true recovery

• Connection with others who understand what you’re going through

​

Fri 5:15-6:15 pm