Virtual Classes: Info & Schedule

Spring 2021

Virtual Yoga Classes

A regular mind-body practice keeps you flexible, strengthens the back and joints, builds breath awareness, and opens the heart. Strong & Steady Yoga is an approach that builds inner resilience in mind and spirit as we refine our physical alignment in postures.  

The effects of a year-plus of living in social isolation with a stressed autonomic nervous system are real. Experts have called this species-level trauma that will show up differently for each one of us. Because we’re all in it, it’s hard to recognize and name it. For myself, I’ve noticed higher levels of anxiety, fatigue, and reactivity, along with more entrenched attachment to routines (I am very particular about the tea I drink in the mornings!)  

These insights have taken me back to seek out the wisdom of age-old principles underlying yoga, particularly the yamas and the niyamas, that together form the first limb of the 8-limbed path of the practice. They help us feel anchored as we re-emerge from isolation and work our way through layers of anxiety, anger and fear.

During May and June, we will dive into invigorating posture sequences that help us ground into those principles and continue to deepen our awareness of body, breath, mind & spirit. Details about the classes are below. Please sign up !

Class List, Dates, Times & Cost posted below.

SPECIAL NOTE ABOUT ZOOM YOGA: Virtual classes allow you to be with YOUR experience without the distraction of other participants in the room.

At the same time, I cannot see you well enough to ensure safety.

You are responsible to gauge the safety of your practice within your personal limitations. It’s better to build up strength over time rather than force or strain. The experience you should notice is exertion with relaxation. Stay safe and adapt the teachings to your level of energy and flexibility, inviting some joy and release into your day! Come try it out!

Strong & Steady Yoga Weekly

Class Schedule

Tuesdays 9:30 – 10:30 am: This chair-to-mat class focuses on postures that support bone health. We practice specific postures that target muscles and tissue in the spine and hips to stimulate bone development. This is an accessible class that is well paired with the Friday morning class. 8-Week Session Dates: April 27 – June 15, 2021

Wednesdays 12:00 – 1:00 pm: This mat-based class builds strength and stability in body, breath, and mind. Together we focus on alignment and fundamentals to build postures from the ground up, including lunges, balance postures, twists, and back bends. This is a good lead-in class for Saturday morning. 8-Week Session Dates: April 28 – June 16, 2021

Fridays 9:30 – 10:45 am: This gentle chair-to-mat class is designed to release tension, stretch the body, and support joint health. Full focus is on safe movement, alignment that supports the healthy spine. As my most accessible class, it is great for anyone with age-related health conditions or recovering from physical injury. 8-Week Session Dates: April 30 – June 18, 2021

Saturdays 9:30 – 10:45 am: This mat-based class builds strength and stability in body, breath, and mind. The focus is on alignment and reviewing fundamentals to build postures from the ground up, including lunges, balance postures, twists, and back bends. A great way to kick off the weekend! 8-Week Session Dates: May 1 – June 19, 2021

We’re all in this Together! — Gallery View via Zoom

Accessing Zoom: All classes are taught live via the Zoom platform. Sign up for a free Zoom account at: I will send you the specific link after you have signed up for a class.

Preparation: Please set up your personal practice space at home with your yoga mat (rug, towel) or chair (solid folding chairs are great), blocks (thick books), a strap (belt, dog leash, sash). It’s nice to have a blanket and pillow handy as well.

Please arrive into the Zoom room a few minutes early to settle in and adjust settings. I typically arrive into our Zoom room 10 minutes before class and stay on 10 minutes after class.

Registration & Payment:

Contact me at to let me know you are coming, and I will send you a welcoming message with password for the class(es).

Cost per 8-week session: $125; Drop-in rate: $20

Bring-a-Friend or Twice-a-Week Yoga: $225

First Class is FREE: If you are new to my Zoom classes, come try out a class as my gift to you.

If you have to miss a class, please let me know and come on a different day, preferably that same week. No carry-overs across sessions.

Send payment preferably via Venmo to: @Esther-Wyss-Flamm-MINDFUL. Venmo works like a debit card. Or as a check to: Esther Wyss-Flamm, 45 West Gravers Lane, Philadelphia, PA 19118. Also via PayPal at (not preferred due to fees):

Let me know if you’ve got any questions… I look forward to continuing our yoga journey together