Functional Movement and Strength Training

Are you ready to embrace movement that truly supports your body’s needs, not just now but as you age?

Somatic Self-Care Sessions offers 75-minute monthly classes designed for anyone feeling the effects of time in the body, wanting to build resilience, and hoping to stay strong, mobile, and functional in everyday life. 

Join Mary Richards, a yoga therapist with over 25 years of experience, as she blends movement science with the wisdom of yoga to bring stability and ease to your body.


“Our bodies tell our stories—what we think, feel, and believe shows up in movement. I want us to learn to occupy every nook and cranny of our bodies, to feel at home in ourselves.” – Mary Richards

What to Expect Each Month:

Each session provides guidance on practical movements and the “why” behind them, empowering you with knowledge to support lifelong wellness.

  • 15-Minute Introduction – Mary begins each class with essential points about the science of movement, covering joint stability, mobility, and what she calls “true motion control.”

  • 45-Minute Practice – Experience a series of 4 to 6 poses focused on compound movements that involve “the entire body coming to the movement party.” Each session combines strength and alignment exercises to support your unique body.

  • 15-Minute Q&A – An open space for your questions about movement, adaptation and health. With so much information out there, Mary values this time for candid/transparent discussion and clarity.

“I want us to lower the barriers to taking care of ourselves, so we can cultivate a daily movement habit, even if it’s just 5 to 10 minutes." – MR

Who Is This Course For?

These sessions are crafted for anyone who wants to age with grace and resilience. Whether you’re a yoga practitioner, teacher, or completely new to yoga and/or strength work, you’ll find a welcoming space here.

  • If you’re dealing with “achy bits”—whether it’s your low back, shoulders, or knees—this course is for you.

  • If you’re over 40 and curious about preventing or slowing down muscle loss, join us to explore the true potential of your body.

“Many of us grew up as ‘cardio queens,’ but as we age, what we really need is strength training. You need muscle to feel steady, to feel confident in your own body.” – MR

Simple Tools, Real Transformation

You’ll need a few props: resistance bands and a stability ball along with a nonslip mat, 2 yoga blocks, and 3 easy-to-fold blankets or thick towels.

“Resistance bands act like external ligaments, helping us move with integrity, while the ball brings gentle instability that builds true stability over time. Blocks and blankets can be used in a multitude of ways, to create space and support, challenge and comfort." – MR

What Will You Gain?

Through these sessions, you’ll uncover hidden strengths and a sense of ease both on and off the mat.

With regular practice, expect fewer aches and a deeper sense of comfort in your body. Everyday tasks—like going up stairs, walking the dog, or standing for extended periods—become easier.

Most importantly, you’ll discover a movement practice that nurtures vitality and longevity.

“This isn’t about building bulk or spending hours at the gym. It’s about learning to move in ways that serve your health, today, tomorrow, and beyond.” – MR

Meet your teacher and host:

Certified Yoga Therapist Mary Richards

Mary Richards began practicing yoga in 1992, and teaching in 2002. A Phi Beta Kappa, she holds a Master's of Science in Yoga Therapy and a Bachelor's degree in International Affairs. Mary is passionate about sharing her experience in yoga therapeutics and other healing modalities to help others cope with -- and ideally, prevent -- injury. Her first book, Teach People, Not Poses, was published by Shambhala in 2023. She has two grown children and lives in Alexandria, Virginia, with her husband, dog, and Penelope, the cat.

Yoga Content Creator Lizzie Lasater

Lizzie Lasater began teaching Vinyasa Yoga in 2005, before earning a Masters in Architecture from Columbia University.

She lives in Salzburg with her partner and twin boys where she produces online yoga courses, leads retreats, writes a free Sunday self-care newsletter, and designs spirit jewelry.

Course Schedule

We’ll meet from 9:00 to 10:15 am Eastern Time, one Thursday each month, starting on March 6th, 2025. 

Classes are held live via Zoom, and you’re welcome to join us in real-time or catch the recording later. 

Each session also includes downloadable PDF notes, complete with Mary’s signature stick-figure drawings to guide you through the practice.

Join monthly or save with a year pass:

Enroll now to build resilience, cultivate yoga skills and support healthy aging with monthly sessions focused on functional movement and strength training.

Are you ready to invest in healthy aging?