For those of you taking my online beginning yoga classes, I’ve include a few fan favorites here for you to enjoy. Additionally, a Yoga Nidra Meditation & Chair Tai Chi with Gail PB.
Hello, I’m providing some links to previously recorded classes, in case you need to take another class with me, prior to us coming together next Wednesday. I teach regularly on Wellness Living Online Studio classes for Veterans Yoga Project. Enjoy!
Yang Style Short Form 12: A Gentle Closing Practice for Integration and Calm
Over the past months of teaching Gentle Yoga for Back Care and Chair Tai Chi, I’ve noticed something beautiful happen when we give ourselves just a few extra minutes at the end of class — a chance to integrate what the body has learned.
To support that integration, I’ve begun adding a short Yang Style Tai Chi Short Form 12 practice at the close of both classes. This brief sequence acts like a soft bow to the work we’ve done together — steadying the nervous system, organizing balance, and helping movement settle into the body with ease.
Why End Class with Yang Style Short Form 12?
Whether you’ve been practicing on the mat for back care or seated for Chair Tai Chi, your body has already been exploring:
Spinal length and gentle rotation
Weight shifting and postural awareness
Coordinated upper- and lower-body movement
Breath-led pacing and mindful attention
The Short Form 12 brings all of these elements together in a flowing, accessible way. Rather than introducing something abrupt or demanding, it offers continuity — a calm transition from structured learning into embodied understanding.
What Makes the Short Form 12 So Supportive
This Yang Style form was designed to be concise yet complete. In just a few minutes, practitioners experience:
Transitional movements that refine balance and coordination
Gentle turns and weight shifts that challenge awareness without strain
Intentional foot placement (even when adapted for chair practice)
Continuous flow that quiets the mind while awakening the body
For many students — especially seniors, Veterans, and absolute beginners — this form offers a sense of accomplishment without overwhelm.
How It Complements Gentle Yoga for Back Care
After yoga-based movements that focus on spinal support, hip mobility, and muscular balance, the Short Form 12:
Encourages upright, functional posture
Reinforces smooth transitions between movements
Helps the nervous system shift from effort into ease
Supports the body in carrying new movement patterns into daily life
Think of it as the bridge between therapeutic movement and everyday motion.
How It Enhances Chair Tai Chi Practice
For Chair Tai Chi students, the Short Form 12 is thoughtfully adapted:
Movements are simplified while preserving Tai Chi principles
Weight shifts become energetic rather than load-bearing
Upper-body coordination remains active and expressive
Breath, intention, and imagery stay central
This allows seated practitioners to experience the essence of Tai Chi flow — without needing to stand or strain.
A Few Minutes That Make a Big Difference
Adding this short practice at the end of class has consistently resulted in:
Greater calm and groundedness
Improved balance awareness
A clearer sense of completion
Students leaving class feeling organized rather than rushed
It’s a reminder that how we finish matters.
Closing Thought
Tai Chi isn’t about memorizing choreography — it’s about learning how to move through life with steadiness, awareness, and grace.
By closing our Gentle Yoga for Back Care and Chair Tai Chi classes with the Yang Style Short Form 12, we give the body and mind a chance to absorb, integrate, and rest into what’s been learned.
A small practice. A quiet ending. A lasting effect.
Empowering Veterans: Weekly Online Movement Classes with Gail Pickens‑Barger
Join me on the Veterans Yoga Project Online Studio, via the WellnessLiving platform, for free weekly classes designed to enhance strength, flexibility, balance, and resilience. These accessible sessions offer physical, emotional, and mental support for Veterans across the nation. In 2024, 76% of participants reported decreased distress, and 72% saw reduced pain.
Chair Tai Chi with a Splash of Yoga with Gail PB
📅 Wednesdays — Alternating: Chair Tai Chi & Gentle Yoga for Back Care
Every other Wednesday (1:00 PM CST / 12:00 PM PST), I alternate two foundational classes:
🔹 Chair Tai Chi for Beginners
A 45 to 60-minute seated class that blends:
Yang-style Tai Chi forms, Shaolin muscle-sinew exercises
Qigong detox movements, mobility drills for fingers, hands, eyes
Acupressure and gratitude-based breathwork relaxation
Benefits:
Helps relieve chronic pain
Enhances posture, balance, strength, and sleep
Boosts circulation, lymph flow, digestion, and emotional regulation
Gear needed: Just one sturdy chair
Gentle Yoga for Back Care Beginners Class on Veterans Yoga Project Online Studio
🔹 Gentle Yoga for Back Care
This 60-minute class is designed for all levels and especially beneficial for people with back pain, arthritis, or joint limitations.
What to Expect:
Gentle yoga stretches and flows, either seated or on the mat
Tools and techniques that support spinal alignment and mobility
Breathing practices for stress relief and better circulation
Helpful Props:
Yoga strap, block, mat or chair
Optional: blanket, wall, or table for support
Fall Prevention Yoga Class. Using Two Chairs, Yoga Strap and Block for Improving Strength and Balance
✅ Fridays — Chair Yoga for Fall Prevention
Join me every Friday at 1:00 PM CST / 11:00 AM PST for this energizing 60-minute session designed to improve balance, body awareness, and strength in a safe and supportive way.
Key Features:
Chair-supported balance exercises
Strength-building movements to reduce fall risk
No floor work required—great for people with limited mobility
Mindful breathing and body awareness to calm the nervous system
What You’ll Need:
Two chairs (one for movement, one for support)
Strap, yoga block
Optional: TheraBand, blanket, wall
💬 Side Note: Recent Student Reviews
Here’s what students are saying about these life-changing classes:
⭐ “I was experiencing level 6 pain in my hip and leg… After Gail’s class, my pain dropped to level 1. So grateful!” — JA, July 25, 2025 – Fall Prevention Chair Yoga
⭐ “Gail PB is amazing! I’ve had two knee replacements and still get a great workout.” — RM, July 24, 2025 – Gentle Yoga for Back Care
⭐ “Fantastic teacher! The practices make me feel better after class. The 3-step is really helpful—thanks Gail!” — LC, July 12, 2025 – Fall Prevention
⭐ “Gail’s Chair Tai Chi is wonderful—good for both body and mind. Would love to see even more of these classes!” — NW, July 16, 2025 – Chair Tai Chi
⭐ “I love Gail’s classes. They challenge me to get stronger and improve my balance. I’m thankful these are free.” — DA, multiple reviews from June–July 2025
⭐ “Gail’s knowledge is deep, and she presents with humor and warmth. Her Chair Yoga is one of my weekly must-do’s!” — DL, July 2, 2025 – Chair Tai Chi
🧘 Why These Classes Matter
Free for Veterans: Sponsored through the Veterans Yoga Project & VA partnership
Accessible and inclusive: No need to get on the floor
Safe and effective: Gentle movements adapted to your body’s needs
Whole Health support: Stress relief, pain reduction, emotional balance
Chair Tai Chi & Gentle Beginners Yoga for Back Care Classes
February 2025. For Veterans Yoga Project Online Studio, Gail Pickens-Barger, Yoga Instructor/Chair Tai Chi Instructor. New schedule update.
Wednesdays Gentle Yoga for Back Care/ Chair Tai Chi. 11:00am PST(60 min) | Wednesdays | 1:00pm CST(60 min)
Fridays Chair Yoga for Fall Prevention. 11:00 am PST (60 min) | Fridays | 1:00 pm CST (60 mins)
Gail Pickens-Barger
Yoga Teacher, Chair Tai Chi & Yoga Nidra Meditation Teacher
Class Description: Chair Tai Chi / Gentle Yoga for Back Care for Beginners. One week will be chair tai chi, the next week will be gentle yoga for back care for beginners.
Chair Tai Chi Class Description:
Chair Tai Chi is a 45 minute class, consisting of a blend of Yang Style Tai Chi forms (singled out for adaptability in a seated position), Shaolin muscle and sinew exercises, qigong (“chee-kung”) detoxing techniques, hand/finger/eye exercises, acupressure point stimulation, and guided rest & relaxation & gratitude practice.
Benefits: Chronic pain reduction, improved strength and flexibility, range of motion, posture, blood pressure, sleep, digestion, and immunity. Relieves stress, anxiety, and aids in overall well-being. Chair Tai Chi is a unique therapeutic modality being offered in the online Veterans Yoga Project studio.
*Special instructions for Chair Tai Chi: Please have a sturdy chair available.
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Gentle Yoga for Back Care Beginners Class Description:
This 60 minute class is formatted for those of all ages and levels who experience low back pain, whether chronic or due to injury. The use of gear is encouraged to help support you through class which is presented every other week with our resident VYP expert, Gail Pickens-Barger. Class can be done on a yoga mat, or seated on a chair.
Special Instructions Please have on hand: * a strap * a block * access to a non-stick surface (a.k.a. yoga mat) or be seated on a chair
Optional items to have on hand are: * a blanket/cover * access to a wall or chair/table.
You don’t have to bend like a pretzel to do yoga!
Example of Back Yoga for Beginners. Ease your back challenges with simple, effective movements.
Check out my latest “Live” video. I was testing the video quality and sound at a remote location. Sound is not as crisp as I would like, but is tolerable. Movement sequences for hands and fingers for easing pain and arthritis.
How to see Veterans Yoga Project Online Studio on my big TV Screen
I often get asked how I setup for teaching online yoga classes. I’ll just briefly give you an outline of what equipment I use, etc.
A quick photo of my setup for teaching online, and for taking classes online. Left to Right. Ipad, Adapter Lightening Cord, Laptop, Surge protector with my PC, and Apple Charging cord connected, HDMI cord connecting to the back of my TV, Roku device plugged into the other HDMI port, and my older not so smart (ha ha) TV, with the VYP app displayed from my ipad onto the tv.
I teach from my PC and attached camera. Then I have a second screen, where I can do gallery view, to watch the students on my somewhat bigger TV Screen.
A little background, about nine years ago, when I was teaching some educational classes in my home, I would use the apple adapter cord into my ipad/pc, and my televisions’s hdmi cord to view onto my TV. I had a different type of adaptor that I would use for my PC/Mac.
Since then I use the same cord to use as a connection, to display larger onto my Smart TV.
One needs a Smart TV. You use the Roku app on the Smart TV to connect to an iphone/ipad device app. This might be a bit difficult to figure out, as one needs to look at the “streaming store” and find the appropriate “app” for the HDMI hooking up service.
Roku device hooked up to the back of their TV, or a Smart TV that has Roku integrated within the system. ~ $45
A HDMI cord – which plugs into the Apple adaptor cord and into the HDMI port on the smart tv. ~ $10
I use a surge protector strip to plug in for power to the apple charging cord.
When I started teaching online for VYP almost five years ago, I just used the same cord system.
There are other methods to connect to a smart tv, depending if you are using a PC, an android. I’ve used Chromecast, but it was rather cludgy.
When I teach in person at a gym, I sometimes play indoor walking workouts for my clients, prior to the tai chi or yoga class. The facility has an overhead projector system. I’m able to use the cord again, and “cast” onto the large theatre display, using their bluetooth connection technology.
Apple Adapter cord.
Apple adapter into my ipad, with the hdmi cord, and my apple charger cord coming out.
My setup for teaching and taking online classes.
Left to Right. Ipad/Apple adaptor cord, PC, Camera, surge protector strip cord. My PC, Apple Charger cord in the strip cord. Smart TV with a Roku in the back plugged in (it is an older Smart TV), then on the screen I have the VYP app on screen, as it shows up on the Ipad.
One must turn off the audio on the Ipad, or you’ll have reverb/echo noise. I also turn off the volume on the TV, and only use the volume from the PC. Their setup may be different as they will not have the PC or the Ipad both running at the same time. So the sound could either be from their Ipad/Iphone or PC or the Smart TV. It takes a bit to figure this stuff out.
Questions? Complaints? Comments? Complements? Let me know!
Gentle Yoga and Tai Chi with Gail 
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