Movement Classes
➤ Gently release tension
➤ Improve posture and alignment
➤ Improve posture and alignment
➤ Integrate healthy movement into daily life
Tired of fitness classes that feel like they're
designed for someone else's body?
designed for someone else's body?
Hey there, fellow movement seekers!
Trust me, I've been there. As a neurodivergent woman who has dealt with chronic pain and fatigue, I know how frustrating it can be to feel left out or misunderstood in traditional exercise settings.
That's why I'm beyond excited to share these movement classes with you.
These aren't your typical yoga or fitness classes – they're a breath of fresh air for those of us who need a more tailored, understanding approach to movement.
Trust me, I've been there. As a neurodivergent woman who has dealt with chronic pain and fatigue, I know how frustrating it can be to feel left out or misunderstood in traditional exercise settings.
That's why I'm beyond excited to share these movement classes with you.
These aren't your typical yoga or fitness classes – they're a breath of fresh air for those of us who need a more tailored, understanding approach to movement.
What Makes These Classes Different?
➤ Neurodivergent-friendly
Finally, a class that gets you!
➤ Hypermobility-aware
No more worry about overdoing it
➤ Chronic pain considered
Because some days are harder than others
➤ Adaptable to your needs
Everybody is welcome — come as you are
Finally, a class that gets you!
➤ Hypermobility-aware
No more worry about overdoing it
➤ Chronic pain considered
Because some days are harder than others
➤ Adaptable to your needs
Everybody is welcome — come as you are
What People Are Saying
Nicole
Entrepreneur with ADHD
"I don't have to live in pain any more.
Learn morePaula's tips are one of my success habits.
I can focus on my business and enjoy my vacations."
Brian
Coach, Autistic with EDS
"I can sit upright for much longer. My feet don't hurt like they used to.
Learn morePaula has taught me gentle techniques that help when my meds don't."
Dan
Retiree
"After working with Paula, I know what works for me. I can get myself out of pain.
Learn moreI can be active and have freedom of movement without having to take medication."
Natalya
DJ and Hair Practitioner
"My back feels fine and I don't have any pain in my legs. I feel so much better than I used to.
Learn moreWorking with Paula is like a pension plan for my body."
Choose Your Path: In-Person or Online
In Person
Price $500
For those of you lucky enough to be near Gaithersburg, MD, these in-person classes are like a warm hug for your body and mind.
Learn moreWear comfortable clothes that allow you to move easily. Bring your own yoga mat.
Online
Price $500
Can't make it in person? No worries! Paula's online classes bring the magic right to your living room. Join us from the comfort of your home.
Learn moreClasses meet via Zoom. Your choice whether to be on or off camera.
CLASS
DESCRIPTION
DAY / TIME
REGISTER
Chair Yoga
- Perfect for participants with limited mobility
- Most activities done while seated
- Emphasizes improvements for practical, daily-life movements
In Person
Mondays 12noon-1:00pm
January 6 - March 31
(skip Jan 20, Feb 17)
Online
Tuesdays 12noon-1:00pm ET
Mondays 12noon-1:00pm
January 6 - March 31
(skip Jan 20, Feb 17)
Online
Tuesdays 12noon-1:00pm ET
Gentle Yoga
for Back Pain
for Back Pain
- Focus on relieving back, neck, and shoulder tension
- Mostly floor-based exercises
- Incorporates techniques to relax the body and calm the mind
Online
Thursdays 7:30-8:30pm ET
Yoga Challenge
for Real Bodies
for Real Bodies
- A mix of strength, flexibility, and balance
- Safe for hypermobile individuals
- Modifications and variations available
In Person
Mondays 9:30-10:45am
January 6 - March 31
(skip Jan 20, Feb 17)
Online
Tuesdays 10:00-11:15am ET
Thursdays 6:00-7:15pm ET
Mondays 9:30-10:45am
January 6 - March 31
(skip Jan 20, Feb 17)
Online
Tuesdays 10:00-11:15am ET
Thursdays 6:00-7:15pm ET
Connect & Move
Serving neurodivergent adults such as those with Down syndrome and autism.
- Gentle activities done sitting in chairs and standing
- Enhancing body awareness, coordination, and balance
- Providing a supportive space for individuals to flourish
- Emphasizing upright posture and social connections
- Promoting a sense of well-being and community
In Person
Mondays at 11:00am
January 6 - March 31
(skip Jan 20, Feb 17)
Wednesdays at 11:00am
January 8 - March 26
Fridays at 11:00am
January 10 - March 28
Mondays at 11:00am
January 6 - March 31
(skip Jan 20, Feb 17)
Wednesdays at 11:00am
January 8 - March 26
Fridays at 11:00am
January 10 - March 28
In-Person Classes
For those of you lucky enough to be near Gaithersburg, MD, these in-person classes are like a warm hug for your body and mind.
Yoga: Adaptive Chair Poses
Mondays 12:00noon - 1:00pm
October 28 - December 16 (skip Nov 11)
Mondays 12:00noon - 1:00pm
October 28 - December 16 (skip Nov 11)
- Perfect for participants with limited mobility
- Most activities done while seated
- Emphasizes improvements for practical, daily-life movements
Join us for some gentle movements to improve your comfort level. Motion is the lotion for stiff joints — at least when the activities are well chosen and you don't over do it.
We'll stretch, strengthen, and improve balance — all while comfortably (and safely) seated.
Yoga Challenge for Real Bodies
Mondays 9:30-10:45am
Mondays 9:30-10:45am
October 28 - December 16 (skip Nov 11)
- A mix of strength, flexibility, and balance
- Safe for hypermobile individuals
- Modifications and variations available
When you're ready to push yourself (gently!) and experience the satisfaction of becoming more skillful and capable through focus and effort.
Join us for classic Yoga poses carefully sequenced and enhanced by activities that help awaken core muscles and improve brain-body communication.
Paula also offers Connect & Move, a warm and friendly class designed for neurodivergent adults who need a little extra support.
- Gentle activities done sitting in chairs and standing
- Enhancing body awareness, coordination, and balance
- Providing a supportive space for individuals to flourish
- Emphasizing upright posture and social connections
- Promoting a sense of well-being and community
If you or someone you know might benefit from this program, please contact Paula for more information.
Online Classes
Can't make it in person? No worries! Paula's online classes bring the magic right to your living room. Join us from the comfort of your home.
Classes meet via Zoom.
To fully participate in a class, have reliable internet connection and the ability to access a Zoom meeting with both camera and microphone.
To fully participate in a class, have reliable internet connection and the ability to access a Zoom meeting with both camera and microphone.
Some people prefer to join without a camera, which is fine. In this case, Paula will not be able to see whether or not you are following the directions.
Speak up if you'd like more clarification.
Speak up if you'd like more clarification.
The main thing is that you are able to hear the directions.
The next important thing is that you are able to ask questions via microphone or the written chat.
The next important thing is that you are able to ask questions via microphone or the written chat.
Online Class Options:
Yoga: Adaptive Chair Poses
Tuesdays 12:00noon - 1:00pm ET
Tuesdays 12:00noon - 1:00pm ET
- Perfect for participants with limited mobility
- Most activities done while seated
- Emphasizes improvements for practical, daily-life movements
Join us for some gentle movements to improve your comfort level. Motion is the lotion for stiff joints — at least when the activities are well chosen and you don't over do it.
We'll stretch, strengthen, and improve balance — all while comfortably (and safely) seated.
A firm upright chair without arms is preferred over a bean bag or low sofa. A typical kitchen table chair is just fine. No other physical equipment is required.
Gentle Yoga for Back Pain
Thursdays 7:30 - 8:30pm ET
Thursdays 7:30 - 8:30pm ET
- Focus on relieving back, neck, and shoulder tension
- Mostly floor-based exercises
- Incorporates techniques to relax the body and calm the mind
Without pushing, we'll release tension, improve brain-body communication, awaken core muscles, improve coordination and balance.
Most of the activities in this class are done lying down. If getting to the floor doesn't appeal, follow along from the comfort of your bed.
It can be helpful to have some pillows handy in order to prop up legs and arms in some positions. Occasionally, we use a stretchy band or Yoga strap (a necktie or belt from a bathrobe is a suitable substitute).
Yoga Challenge for Real Bodies
Tuesdays 10:00-11:15am ET
Thursdays 6:00-7:15pm ET
Tuesdays 10:00-11:15am ET
Thursdays 6:00-7:15pm ET
- A mix of strength, flexibility, and balance
- Safe for hypermobile individuals
- Modifications and variations available
When you're ready to push yourself (gently!) and experience the satisfaction of becoming more skillful and capable through focus and effort.
Join us for classic Yoga poses enhanced by activities to awaken core muscles and improve brain-body communication.
Occasionally, we use a stretchy band or Yoga strap (a necktie or belt from a bathrobe is a suitable substitute).
Online classes meet most weeks without being divided into semesters.
Scroll down for a calendar view that displays skip dates for holidays.
Purchase a single drop-in class or get a 10-class pass.
Join us when you are available.
Scroll down for a calendar view that displays skip dates for holidays.
Purchase a single drop-in class or get a 10-class pass.
Join us when you are available.
Online classes meet most weeks without being divided into semesters.
See calendar view below for start times in your time zone and skip dates for holidays.
See calendar view below for start times in your time zone and skip dates for holidays.
Ready to move with us online?
Drop In: 1 Class$20
Price $47
✅ Try out a single class without committing to a whole series
Learn more✅ No pressure — join when you are available and feel up to attending
✅ It's fine to decide at the last minute — access link available immediately with payment
10-Class Pass$150
Save $50 vs Drop Ins!
✅ Join us when you are available. Take time off without pressure or penalty
✅ Mix and match different classes according to your schedule, how you feel, what interests you
Movement that works for you,
when it works for you.
when it works for you.
By signing up, you'll also get occasional newsletters with valuable tips and updates to support your wellness journey.
You can unsubscribe anytime. No spam, ever.
You can unsubscribe anytime. No spam, ever.
.
the Long title for the service
All classes include:
✅ Personal attention and modifications
✅ Q&A opportunities
✅ A supportive community of like-minded individuals
the Long title for the service
Meet Your Guide: Paula James
Paula isn't just another movement instructor.
Learn moreWith over 20 years of experience and her own journey through chronic pain and neurodivergence, Paula gets it.
She's made it her mission to create a space where every body is welcome, understood, and supported.
the Long title for the service
Not sure which class is right for you?
We get it - trying a new class can feel overwhelming, especially when you have unique needs or concerns.
Learn moreThat's why Paula offers a free Friendly Chat. During this call, you can:
✅ Discuss your specific needs and challenges
✅ Learn more about different class options
✅ Get personalized recommendations on good options for you
✅ Ask any questions you might have about classes or Paula's teaching style
Remember, there's no pressure. This call is all about making sure you feel comfortable and confident in your choice.
MOBILE VERSION
Movement Classes
➤ Gently release tension
➤ Improve posture
➤ Improve posture
➤ Integrate healthy movement into daily life
Tired of
fitness classes
that feel like
they're designed
for someone
else's body?
fitness classes
that feel like
they're designed
for someone
else's body?
Hey there, fellow movement seekers!
Trust me, I've been there. As a neurodivergent woman who has dealt with chronic pain and fatigue, I know how frustrating it can be to feel left out or misunderstood in traditional exercise settings.
That's why I'm beyond excited to share these movement classes with you.
These aren't your typical yoga or fitness classes – they're a breath of fresh air for those of us who need a more tailored, understanding approach to movement.
Trust me, I've been there. As a neurodivergent woman who has dealt with chronic pain and fatigue, I know how frustrating it can be to feel left out or misunderstood in traditional exercise settings.
That's why I'm beyond excited to share these movement classes with you.
These aren't your typical yoga or fitness classes – they're a breath of fresh air for those of us who need a more tailored, understanding approach to movement.
What Makes These Classes Different?
➤ Neurodivergent-friendly
Finally, a class that gets you!
➤ Hypermobility-aware
No more worry about
overdoing it
overdoing it
➤ Chronic pain considered
Because some days are
harder than others
harder than others
➤ Adaptable to your needs
Everybody is welcome —
come as you are
come as you are
What People
Are Saying
Are Saying
Nicole
Entrepreneur with ADHD
"I don't have to live in pain any more.
Learn morePaula's tips are one of my success habits.
I can focus on my business and enjoy my vacations."
Brian
Coach, Autistic with EDS
"I can sit upright for much longer. My feet don't hurt like they used to.
Learn morePaula has taught me gentle techniques that help when my meds don't."
Choose Your Path:
➤ In Person
➤ Online
➤ Online
In Person
Price $500
For those of you lucky enough to be near Gaithersburg, MD, these in person classes are like a warm hug for your body and mind.
Learn moreWear comfortable clothese that allow you to move easily. Bring your own yoga mat.
Online
Price $500
Can't make it in person? No worries! Paula's online classes bring the magic right to your living room. Join us from the comfort of your home.
Learn moreClasses meet via Zoom. Your choice whether to be on or off camera.
Chair Yoga
❋ Perfect for participants with limited mobility
❋ Most activities done seated
❋ Emphasizes improvements for practical, daily activities
➤ IN PERSON
Mondays 12noon-1pm
Jan 6 - March 31
(skip Jan 20, Feb 17)
Jan 6 - March 31
(skip Jan 20, Feb 17)
➤ ONLINE
Tuesdays 12noon-1pm ET
Yoga Challenge
for Real Bodies
for Real Bodies
❋ A mix of strength, flexibility, and balance
❋ Safe for hypermobile individuals
❋ Modifications and variations available
➤ IN PERSON
Mondays 9:30-10:45am
Jan 6 - March 31
(skip Jan 20, Feb 17)
Jan 6 - March 31
(skip Jan 20, Feb 17)
➤ ONLINE
Tuesdays 10:00-11:15am ET
Thursdays 6:00-7:15pm ET
Thursdays 6:00-7:15pm ET
Gentle Yoga
for Back Pain
for Back Pain
❋ Focus on relieving back, neck, and shoulder tension
❋ Mostly floor-based exercises (can also be done on a bed)
❋ Incorporates techniques to relax the body and calm the mind
➤ ONLINE
Thursdays 7:30-8:30pm ET
Connect & Move
❋ Gentle activities done sitting in chairs and standing
❋ Enhancing body awareness, coordination, and balance
❋ Providing a supportive space for individuals to flourish
❋ Emphasizing upright posture and social connections
❋ Promoting a sense of well-being and community
❋ Emphasizing upright posture and social connections
❋ Promoting a sense of well-being and community
Serving neurodivergent adults such as those with Down syndrome and autism
➤ IN PERSON
➤ IN PERSON
MONDAYS 11am-12noon
January 6 - March 31
(skip Jan 20, Feb 17)
WEDNESDAYS 11am-12noon
January 8 - March 26
January 8 - March 26
FRIDAYS 11am-12noon
January 10 - March 28
January 10 - March 28
Online classes meet most weeks without being divided into semesters.
Scroll down for a calendar to see start times in your time zone and skip dates for holidays.
Scroll down for a calendar to see start times in your time zone and skip dates for holidays.
What People
Are Saying
Are Saying
Dan
Retiree
"After working with Paula, I know what works for me. I can get myself out of pain.
Learn moreI can be active and have freedom of movement without having to take medication."
Natalya
DJ and Hair Practitioner
"My back feels fine and I don't have any pain in my legs. I feel so much better than I used to.
Learn moreWorking with Paula is like a pension plan for my body."
Ready to move with us online?
Drop In: 1 Class$20
Price $47
✅ Try out a single class without committing to a whole series
Learn more✅ No pressure — join when you are available and feel up to attending
✅ It's fine to decide at the last minute — access link available immediately with payment
10-Class Pass$150
Price $47
✅ Join us when you are available. Take time off without pressure or penalty
✅ Mix and match different classes according to your schedule, how you feel, what interests you
Movement that
works for you,
when it works for you.
works for you,
when it works for you.
By signing up, you'll also get
occasional newsletters with
valuable tips and updates to
support your wellness journey.
You can unsubscribe anytime.
No spam, ever.
occasional newsletters with
valuable tips and updates to
support your wellness journey.
You can unsubscribe anytime.
No spam, ever.
.
the Long title for the service
All classes include:
✅ Personal attention and modifications
✅ Q&A opportunities
✅ A supportive community of like-minded individuals
Meet Your Guide:
Paula James
Paula isn't just another movement instructor.
Learn moreWith over 20 years of experience and her own journey through chronic pain and neurodivergence, Paula gets it.
She's made it her mission to create a space where every body is welcome, understood, and supported.
the Long title for the service
Not sure which class is right for you?
We get it - trying a new class can feel overwhelming, especially when you have unique needs or concerns.
Learn moreThat's why Paula offers a free Friendly Chat.
During this call, you can:
✅ Discuss your specific needs and challenges
✅ Learn more about different class options
✅ Get personalized recommendations on good options for you
✅ Ask any questions you might have about classes or Paula's teaching style
Remember, there's no pressure.
This call is all about making sure you feel comfortable and confident in your choice.
Nicole
Entrepreneur with ADHD
"I don't have to live in pain any more.
Learn morePaula's tips are one of my success habits.
I can focus on my business and enjoy my vacations."
Brian
Coach, Autistic with EDS
"I can sit upright for much longer. My feet don't hurt like they used to.
Learn morePaula has taught me gentle techniques that help when my meds don't."
Dan
Retiree
"After working with Paula, I know what works for me. I can get myself out of pain.
Learn moreI can be active and have freedom of movement without having to take medication."
Natalya
DJ and Hair Practitioner
"My back feels fine and I don't have any pain in my legs. I feel so much better than I used to.
Learn moreWorking with Paula is like a pension plan for my body."
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the section, you can add any widgets: text, photos,
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