Category: Yoga improves mood and sense of well being

Empowering Veterans: Weekly Online Movement Classes with Gail Pickens‑Barger

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
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

Beginner Friendly Gentle Yoga for Back Care class online through Veterans Yoga Project
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 Blocks for Improving Strength and Balance
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

📋 Weekly Snapshot

DayClassDurationFocus Area
Wednesday (alternating)Chair Tai Chi45 minMind-body connection, mobility
Wednesday (alternating)Gentle Yoga for Back Care60 minBack pain relief, strength & stretch
FridayChair Yoga for Fall Prevention60 minBalance, fall risk reduction

📝 How to Join

  1. Visit VeteransYogaProject.org
  2. Register for a free account on the WellnessLiving platform
  3. Reserve your spot for the class—and let’s move, breathe, and heal together

Let’s make mindful movement a part of your weekly wellness!
Reach out anytime if you have questions or need help getting started.

Additional beginners yoga classes for back challenges with Gail P-B.

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!

Videos:
https://youtu.be/RrhmFnQ18vA

I’m also including a seated chair tai chi video:

and lastly a 43 minute Yoga Nidra practice, which in my opinion is part II in reducing chronic daily pain.

Yoga for Back Pain Relief

Yoga for Back Pain Relief, Chronic or Recurring Back Pain
(shhhh, it’s yoga!)

Relief for Chronic or Recurring Back Pain (shhhh, it’s yoga!)

Instant Stress Eraser The economy is in the dumps. Gas prices continue to shoot upwards.

It’s winter. It used to be vacation time. If only you can take a vacation from stress.

Now you can. Right now while you read this post.

Sit up straight and take a deeper breathe than you normally do. Hold it for a second or two, and let the air out with a sigh. Go ahead. No one will notice.

Now, do it again. Take a deeper breathe than before. Hold it for a moment or two and just… let … it … go.

Most people tend to breathe very shallow in their chest. Shallow breathing promotes stress and tension. Deep breathing melts it away.

In a few minutes of deep breathing, you can actually eliminate all stress and tension, lower your blood pressure, and instantly gain a lot more positive attitude.

My name is Gail Pickens-Barger and I teach yoga Online/In-Person and Classes on YouTube. Forget what you’ve heard about yoga. You do not have to twist yourself into a pretzel to do yoga. It’s for everyone. Whether you are in shape or not.

And the benefits are immediate.

It’s winter so this is the best time to get started eliminating your stress with yoga.

Check out my latest beginner yoga video on YouTube:

Get back pain relief through gentle yoga with Gail P-b.

117 Health Conditions Helped by Yoga

117 Health Conditions Helped by Yoga

Permission granted by Dr. Timothy McCall to share this pdf.

117 Conditions Helped by Yoga. Permission granted to copy and share this information. Yoga as medicine. As found in scientific studies as of June 2019. Yoga with Gail
117 Conditions Helped by Yoga. Permission granted to copy and share this information. Yoga as medicine. As found in scientific studies as of June 2019. Yoga with Gail

Here is the link to this PDF and the scientific studies supporting the health conditions helped by yoga.

117 Health Conditions Helped by Yoga
117 Health Conditions Helped by Yoga.

I teach weekly gentle yoga for low back care classes for the Veterans Yoga Project. Book my class on Wednesdays to get some sweet relief of easing back pain.

https://veteransyogaproject.org/vyp-classes to get a free account and book a class.

Yoga in America – study by Yoga Journal

The number of people practicing yoga in the US has reached nearly 16 million and is expected to continue to grow steadily.

Setting up the room for a gentle yoga class with Gail.
Setting up the room for a gentle yoga class with Gail.

The latest “Yoga in America” study, just released by Yoga Journal, shows that Americans spend $5.7 billion a year on yoga classes and products, including equipment, clothing, vacations and media (DVDs, videos, books and magazines).  This figure represents an increase of 87 percent – almost doubled compared to the previous study in 2004.

Yoga Journal also reported that the 2008 study indicates that 15.8 million people, or 6.9 percent of the US population, practice yoga.  Of current non-practitioners, nearly 8%, or 18.3 million Americans, say they are very or extremely interested in yoga.  And 4.1 % of non-practitioners, or about 9.4 million people, say they will definitely try yoga within the next year.

The study also collected data on age, gender and other demographic factors:

  • 72.2% are women, 27.8% are men.
  • 40.6 % are 18 to 34 years old; 41% are 35 to 54; and 18.4% are over 55.
  • 28.4% have practiced yoga for one year or less; 21.4% have practiced for one to two years; 25.6% have practiced two to five years; and 24.6% have practiced more than five years.
  • 71.4% are college educated; 27% have postgraduate degrees.
  • 44% of yogis have household incomes of $75,000 or more; 24% have more than $100,000.

The 2008 study indicated that almost have (49.4%) of current practitioners started practicing yoga to improve their overall health.  In the 2003 study, that number was 5.6%.  And they are continuing to practice for the same reason.  According to the 2008 study, 52% are motivated to practice yoga to improve their overall health.  In 2003, that number was 5.2%.

“Yoga is no longer simply a singular pursuit but a lifestyle choice and an established part of our health and cultural landscape,” says Bill Harper, publisher of Yoga Journal.  “People come to yoga and stick with it because they want to live healthier lives.”

One significant trend to emerge from the study is the use of yoga as medical therapy.  According to the study, 6.1% of nearly 14 million Americans, say that a doctor or therapist has recommended yoga to them.  In addition, nearly half (45%) of all adults agree that yoga would be beneficial if they were undergoing treatment for a medical condition.

And what about those Baby Boomers?

In just a couple of years, according to recent statistics, the number of Baby Boomers-aged adults participating in yoga classes increased by three million.  Attend a yoga class and you’ll find that it’s not exclusively populated by younger women.  Older women-and many older men-are also attending yoga classes.

According to the National Institutes of Health, yoga:

  • Improves mood and sense of well-being
  • Counteracts stress
  • Reduces heart rate and blood pressure
  • Increases lung capacity
  • Improves muscle relaxation and body composition
  • Helps with conditions such as anxiety, depression, and insomnia
  • Improves overall physical fitness, strength, and flexibility
  • Positively affect levels of certain brain or blood chemicals

“Yoga as medicine represents the next great yoga wave,” says Kaitlin Quistgaard, editor in chief of Yoga Journal.  “In the next few years, we will be seeing a lot more yoga in health care settings and more yoga recommended by the medical community as new research shows that yoga is a valuable therapeutic tool for many health conditions.”

Gail Pickens-Barger, Over 20 years teaching experience