Evidence-informed Science-backed Programs · June – July 2026

Build Stronger Bones &
Lower Blood Pressure
with Science-Backed Programs

Two programs designed for people managing osteopenia, osteoporosis, or hypertension. Evidence-informed, backed by real science, not random sequences.

Alignment Lab Yoga — Summer Programs
Duration 6 Weeks Each
Format Live Online
Time 5:30 PM MT
Dates June 8 – July 16
01
Mondays · 5:30 PM MT

Build Stronger Bones
From the Inside Out

An evidence-informed program to start building stronger bones through long-hold isometric and weight-bearing postures that create the mechanical stress required to trigger new bone formation. This is targeted, deliberate work — not a yoga flow with some standing poses mixed in.

Research basis: Sustained mechanical loading through long-hold postures stimulates osteoblast activity — the cells responsible for bone growth. The holds in this program are calibrated to create that stimulus without joint impact.

What changes over 6 weeks
  • Increased muscle engagement and endurance in load-bearing postures
  • Improved joint stability in hips, spine, and shoulders
  • Stronger connective tissue and postural alignment
  • Body composition shifts from sustained isometric work
  • A foundation for measurable bone density improvement over time
  • A daily home practice to keep the stimulus going between sessions
Every Monday June 8 – July 13 5:30 PM MT
Included A short daily home practice — accessible, no equipment, designed to keep the work going on the days we don't meet.
$110
6 sessions · $18.33 per class
Enroll in Bone Density →
02
Thursdays · 5:30 PM MT

Lower Stress.
Lower Blood Pressure.

An evidence-informed program based on techniques studied for hypertension management. Each session uses protocols combining extended exhale breathwork, longer savasana, and guided meditation — each chosen for a specific, documented effect on the autonomic nervous system and cardiovascular health.

Research basis: Extended exhale breathing activates the parasympathetic nervous system, reducing cortisol, heart rate, and blood pressure. Studies on extended savasana and meditation show measurable reductions in systolic and diastolic readings over 6–8 weeks of consistent practice.

What changes over 6 weeks
  • Reduced resting heart rate and cortisol response
  • Improved sleep quality through nervous system regulation
  • Lower systolic and diastolic blood pressure readings
  • A portable stress-response toolkit you can use anywhere
  • Greater parasympathetic tone — the body's baseline calm
  • A daily home practice to reinforce nervous system regulation between sessions
Every Thursday June 11 – July 16 5:30 PM MT
Included A short daily home practice — accessible, no equipment, designed to keep the work going on the days we don't meet.
$110
6 sessions · $18.33 per class
Enroll in Lower BP →
Toni LaGree
Your Instructor Toni LaGree AYC Level 3  ·  E-RYT 500  ·  Anatomy Certified (Leslie Kaminoff)  ·  15+ Years Teaching Trained in the tradition of TKV Desikachar  ·  Teachers credentialed by the International Association of Yoga Therapists (IAYT)
Full background →
⭑ Best Value — Most Popular ⭑

Bones and calm.
Six weeks of both.

Monday strength. Thursday stillness. Together they address two of the most research-supported pillars of healthy aging — bone density and stress physiology — in one summer commitment.

$180 $220
You save $40 · 12 live sessions · Mondays + Thursdays
Enroll in Both Programs →
Why this is different

This isn't drop-in exercise.
This is a protocol.

What this is not

  • General yoga with stretching and some rest
  • Drop-in fitness where attendance is optional
  • A class that's good for everyone in the same generic way
  • Relaxation without a mechanism behind it
  • Movement for its own sake

What this is

  • A structured protocol with a specific physiological target
  • Six consecutive weeks designed for cumulative adaptation
  • Sequenced and timed to match the research, not a preference
  • Breathwork, hold duration, and rest calibrated for measurable effect
  • Live instruction with real-time guidance
Common questions

FAQ

Possibly — and for many people, yes. The IRS allows HSA and FSA funds for expenses that treat or prevent a diagnosed medical condition. If your doctor has identified osteopenia, osteoporosis, or hypertension, these programs are designed specifically for those conditions. Ask your doctor for a Letter of Medical Necessity referencing your diagnosis, and we'll provide itemized enrollment documentation to support your reimbursement claim. Check with your HSA administrator or a tax advisor to confirm eligibility for your specific plan.
A Letter of Medical Necessity (LMN) is a brief note from your doctor stating that a treatment or program is medically recommended for your condition. It's a standard request — just ask your doctor to write a letter recommending a structured therapeutic exercise program for osteoporosis, osteopenia, or hypertension management. Most physicians are familiar with this process. Once you have it, submit it along with your enrollment receipt to your HSA administrator.
No. These programs are built around deliberate, structured movement — not yoga performance. If you can follow instructions and show up consistently, you can do this. Modifications are provided for every posture, and the live format means you get real-time guidance throughout each session.
A device with a camera and internet connection, enough floor space to lie down, and a yoga mat if you have one. Sessions are live via video — you'll be able to see and hear Toni, and she'll be able to see you for real-time feedback. No special equipment required.
These programs are designed for cumulative adaptation — consistency matters. That said, life happens. Reach out directly if you need to miss a session and we'll work with you. The six-week structure is intentional, so the more sessions you attend, the more benefit you'll see.
💳
Using your HSA or FSA?

These programs may qualify as a medical expense for people managing osteoporosis, osteopenia, or hypertension. Ask your doctor for a Letter of Medical Necessity referencing your condition — and we'll provide itemized enrollment documentation to support your claim.

Check with your HSA administrator or tax advisor to confirm eligibility for your specific plan.

If you didn't start
ten years ago —
Start Now.

You can make a measurable difference in your health and wellness. The science is clear. The window is open.

Bone Density — $110 Lower Blood Pressure — $110 Both Programs — $180