Yoga for Healthy Bones

$25 Early bird  use promo code BONES, exp. 10/26 | $30 regular

Please register in advance; a Zoom link will be emailed 1 hour before the session, or join Zoom directly via your Momence dashboard.

About half of Americans over age 50 are at the risk of breaking a bone and should be concerned about bone health according to the Bone Health Foundation. Dr. Loren Fishman’s longitudinal studies over the past two decades demonstrated an increase in bone mineral density and improved bone quality with regular practice of 12 Yoga poses in people of all ages including those with osteoporosis, osteopenia, or without any of these conditions. Apart from bone health, yoga asanas offer several other benefits such as improved balance, posture, range of motion and coordination, greatly reducing the risk of fractures.

This workshop will cover basics of the bone building process and nutritional needs, followed instructions for doing the 12 poses recommended by Dr. Fishman. These 12 poses will be integrated into a basic Integral Yoga class format of poses, relaxation, breathing, and meditation. Instructions for doing the 12 poses will be offered at basic and intermediate/advanced levels with guidance for adapting the poses to your level. Resources/ links to information on bone health and practicing the 12 poses on your own will be provided. Previous experience with yoga poses is not necessary. If you have medical conditions including fractures, hip, or knee replacement, please consult with your doctor before doing yoga poses.

This class will be offered online. Please make sure you have access to a wall, chair, strap, block, yoga mat and a thick towel/blanket.


Saroja Subrahmanyan, E-RYT 500, has studied and practiced yoga for several decades. Her early yoga studies were in India followed by extensive teacher training in the Integral Yoga tradition since 1994 (Basic, Intermediate, Stress Management, Accessible Yoga Teacher Training, Laughing Yoga, Raja Yoga, Meditation). She also received training in other areas such as Therapeutic yoga, Laughter Yoga in the Madan Kataria style, Ayurveda, Reiki, iRest® Level 1 and a 20- hour teacher training course on Yoga vs. Osteoporosis offered by Dr. Loren Fishman in February 2024. She has taught yoga and stress management courses in a variety of settings and for varied audiences (colleges, gyms, offices, ashram, yoga studios and private classes) in the US, Singapore & India. For the past two decades, she has taught a popular yoga philosophy and practice course at Saint Mary’s College of California, where is also a tenured professor in the business school. She loves how yoga practices offer guidance for physical, mental, and spiritual health and can be practiced by anyone.

Scripture Study: Abiding by the True Self, part 3 of 3

Online | $5-15 sliding scale

Please register in advance; a Zoom link will be emailed 1 hour before the session, or join Zoom directly via your Momence dashboard.

How does the Yoga Sutras guide us to discover our true selves? In a society bound by overarching institutions of bondage and destruction, the Yoga Sutras provide a map to the real purpose for this life. By honestly dissecting our reliance on oppressive systems, we can discover how we perpetuate them. Join Mia Velez in this 3-part series to delve into the Yoga Sutras and discover our path to liberation.
The Yoga Scripture Study series is an offering in which participants learn and discuss how the teachings of Yoga apply to our daily lives. We read passages, take time to reflect upon them, and share with each other how these words and practices support us on the spiritual path. All are welcome to join any one or all of the sessions.

Each session offered individually:


Mia Velez, E-RYT 500, entered the Integral Yoga Sangha in 2016 through the kitchen by helping to cook Thursday community lunches and silent retreat meals. In 2018 she was certified as an Integral Yoga teacher to learn more of the IYI approach and be part of the lineage. Mia is a disciple of the Moy Yat Ving Tsun Kung Fu lineage and is highly influenced by her martial arts training. After completing her first 200-hour teacher training in 2008, she began to see undeniable parallels in Yoga and Kung Fu. When she began teaching Kung Fu in 2014, she incorporated Yoga insight and principles in her classes. Her goal in teaching is to connect with the students and to facilitate a safe space for exploration and self-inquiry. Yoga and Kung Fu are integrated into her daily life as a mother, a preschool teacher, and an advocate for gender, race, and class equality through multiple non-profit groups.

Scripture Study: Abiding by the True Self, part 2 of 3

Online | $5-15 sliding scale

Please register in advance; a Zoom link will be emailed 1 hour before the session, or join Zoom directly via your Momence dashboard.

How does the Yoga Sutras guide us to discover our true selves? In a society bound by overarching institutions of bondage and destruction, the Yoga Sutras provide a map to the real purpose for this life. By honestly dissecting our reliance on oppressive systems, we can discover how we perpetuate them. Join Mia Velez in this 3-part series to delve into the Yoga Sutras and discover our path to liberation.
The Yoga Scripture Study series is an offering in which participants learn and discuss how the teachings of Yoga apply to our daily lives. We read passages, take time to reflect upon them, and share with each other how these words and practices support us on the spiritual path. All are welcome to join any one or all of the sessions.

Each session offered individually:


Mia Velez, E-RYT 500, entered the Integral Yoga Sangha in 2016 through the kitchen by helping to cook Thursday community lunches and silent retreat meals. In 2018 she was certified as an Integral Yoga teacher to learn more of the IYI approach and be part of the lineage. Mia is a disciple of the Moy Yat Ving Tsun Kung Fu lineage and is highly influenced by her martial arts training. After completing her first 200-hour teacher training in 2008, she began to see undeniable parallels in Yoga and Kung Fu. When she began teaching Kung Fu in 2014, she incorporated Yoga insight and principles in her classes. Her goal in teaching is to connect with the students and to facilitate a safe space for exploration and self-inquiry. Yoga and Kung Fu are integrated into her daily life as a mother, a preschool teacher, and an advocate for gender, race, and class equality through multiple non-profit groups.

Scripture Study: Abiding by the True Self, part 1 of 3

Online | $5-15 sliding scale

Please register in advance; a Zoom link will be emailed 1 hour before the session, or join Zoom directly via your Momence dashboard.

How does the Yoga Sutras guide us to discover our true selves? In a society bound by overarching institutions of bondage and destruction, the Yoga Sutras provide a map to the real purpose for this life. By honestly dissecting our reliance on oppressive systems, we can discover how we perpetuate them. Join Mia Velez in this 3-part series to delve into the Yoga Sutras and discover our path to liberation.

The Yoga Scripture Study series is an offering in which participants learn and discuss how the teachings of Yoga apply to our daily lives. We read passages, take time to reflect upon them, and share with each other how these words and practices support us on the spiritual path. All are welcome to join any one or all of the sessions.

Each session offered individually:


Mia Velez, E-RYT 500, entered the Integral Yoga Sangha in 2016 through the kitchen by helping to cook Thursday community lunches and silent retreat meals. In 2018 she was certified as an Integral Yoga teacher to learn more of the IYI approach and be part of the lineage. Mia is a disciple of the Moy Yat Ving Tsun Kung Fu lineage and is highly influenced by her martial arts training. After completing her first 200-hour teacher training in 2008, she began to see undeniable parallels in Yoga and Kung Fu. When she began teaching Kung Fu in 2014, she incorporated Yoga insight and principles in her classes. Her goal in teaching is to connect with the students and to facilitate a safe space for exploration and self-inquiry. Yoga and Kung Fu are integrated into her daily life as a mother, a preschool teacher, and an advocate for gender, race, and class equality through multiple non-profit groups.

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