Christa Mastrangelo Joyce’s
Movement, Strength & Mobility
A low-impact yoga program for seniors or those with limited mobility, to improve bone strength, balance, flexibility and mental health.
Does this Sound Familiar?
- Your muscles and joints often feel achy and stiff.
- You’re losing the flexibility and balance you once had.
- You’re forgetful and get distracted easily.
- You’re stressed, irritable, and zapped of energy.
- You often feel fatigued in the afternoon.
- You have trouble falling asleep or staying asleep.
You’re in the right place!
If joint or muscle pain, stiffness, or fatigue have left you less active than you’d like to be, this Movement, Strength & Mobility course is designed to help you ease back into safe, gentle movement at your own pace, beginning right where you are, right now.
Why Movement, Strength & Mobility?
Adequate mobility preserves muscle, bone and joint health, which naturally declines with age. Maintaining your mobility can help you continue doing the things you enjoy, and reverse age-related changes to muscles, bones and joints. It can be intimidating to get back into movement if you’ve been sedentary or inactive for a long time. It can be even more daunting to go to a gym if you’re a beginner. But joint pain, muscle stiffness, and reduced range of motion don’t have to be obstacles to you reclaiming your mobility. And you don’t need a fitness club membership or any special equipment to do it! The Movement, Strength & Mobility course is designed for all levels of mobility, can be done in the comfort and privacy of your own home, and you don’t even need a yoga mat.
What you will get
- 16 video lessons with Christa, covering the physical aspects of movement and mobility as well as the mental and emotional benefits via the nervous system and stress response
- 12 full yoga and mindfulness practices you can do in 20 minutes or less
- Helpful PDF guides with movement tips and journal pages to track your work
- A private student portal with welcome and navigation videos to get you started
- Lifetime access to your course lessons
What you will Learn
- How to start a new exercise program if you've been sedentary for a while or you have limited mobility
- Basic joint and muscle anatomy to help you move safely and effectively
- How to support healthy connective tissue and why this matters for everyday mobility
- Safe and simple techniques to strengthen your muscles and improve flexibility and balance to support long-term health and independence
- Time-saving tips so you can optimize your results in a small amount of time
- Techniques for tracking your work so you can build upon your progress
Hi I'm Christa
I teach yoga beginners like you the action-by-action steps you need to build joint strength and bring balance and mental calm back into your life. I am a certified master yoga instructor and yoga teacher trainer with over 3000 hours of training in exercise physiology, physical therapy, anatomy, and psychology. If you’ve ever had the thought that you’d like to be more active but you’re worried it’s too late, or maybe you’re intimidated at the thought of going to a gym, then Movement, Strength & Mobility is just what you need. In this program, I take the guesswork out of movement and exercise.
Simplified processes done in a safe and effective way to help you build strength, reduce inflammation and enhance your overall sense of wellbeing. Ready? Let’s Do This!
What's inside?
In this module you’ll learn about the ‘Easy+1 Method for Movement and why it works. You’ll also get clear on why and how yoga works and the immense benefits for body and mind. This includes understanding how to set yourself up for success and props to assist you and how to use them.
In this module Christa shows you how to ‘date your body’ and get connected to your muscles. You’ll learn the little-known secret for improving your mobility and flexibility – the web that holds you together called ‘Fascia Flossing’. This acts like an internal exfoliation that helps to break up old connective tissue and release toxins stored in the fascia.
In this module, you’ll learn how to strengthen your calf muscles, thighs and glutes and how to stabilize your lower body with your pelvic floor muscles for lower body strength.
In this module, you’ll learn about range of motion and how to best support your spine.
How to build strength in your shoulders, arms and chest for best flexibility and how to strengthen your core from neck to knees for stability.
Ooh, this is where it really gets good. In this module, Christa will show you how to center your body and mind through breath. You’ll learn how to calm your cortisol response for deep relaxation and mindfulness.
Good news! You’re ready to go through a variety of complete yoga practices. In this module, Christa takes you through 12 individual routines of 20 minutes or less, plus additional strategies to build physical and mental health.
By the end of this program you will have:
01
Increased Flexibility & Range Of Motion
Not only will you increase your flexibility, but you’ll also build muscle strength and tone, which means less joint pain, improved tension relief and better posture. Greater range of motion means that everyday physical tasks will become easier.
02
More Energy & Improved Respiratory Function
Improving your balance and posture opens up your airway, making it much easier to exhale and inhale, which is essential for reducing the risk of herniated discs and spinal degeneration. Better oxygen delivery to tissues will also help boost your energy.
03
Reduced Stress & Greater Mental Calm
Movement Strength & Mobility goes beyond the physical and addresses your nervous system and stress response. You will learn strategies to reduce stress so you feel calmer, have better quality sleep and improved mental clarity throughout the day.
04
Increased Muscle Strength & Posture
You’ll learn how to strengthen your core muscles and improve your posture, helping to make your digestive process more efficient. Increased strength will yield improvements such as reduced muscle pain and risk for injury as well as less arthritis pain and inflammation.
Frequently Asked Questions
No! This course is designed for all skill levels and body types. Whether you have reduced mobility due to joint and muscle pain or stiffness, chronic injuries, obesity, or fatigue, Christa has decades of experience meeting people where they are and helping them modify and customize each movement so they can reap the physical and psychological benefits of yoga and other low-intensity techniques without risk for strain or injury.
Not at all! The Movement, Strength & Mobility course requires nothing you don’t already have at home. You don’t even need a yoga mat! (But of course, you are welcome to use one.) All you need is space on your floor, and a chair if you need to modify some of the movements. You might find it helpful to have a chair, two foam yoga blocks, a yoga strap, a yoga mat, a thick blanket and a yoga bolster. However, Christa gives suggestions for household items you can substitute for each of these.
Each yoga practice is shown with a variety of adaptations. Students who feel comfortable getting up and down off the floor may choose to practice on a yoga mat. Those who are not able to move to the floor or prefer not to, can practice every single pose in a chair or standing with the support of a wall.
There are free yoga resources readily available on the internet—a lot of them. However, the Movement, Strength & Mobility course is a low-impact yoga program specifically geared for beginners and welcoming to any body size, shape, or current level of flexibility and mobility. It is designed for anyone who has been sedentary and inactive for years and is looking for a safe and gentle way to ease back into physical activity, free of the pounding music, unrealistic standards, and intimidating equipment at a gym. You can improve bone strength, balance, flexibility, and mental health in just minutes a day in your own home.
Great news – you will have ongoing access to the course after it ends. All the written content in your student portal resource library is yours to keep. (You can download and save all the documents to your device and/or print them out to have copies on hand.) The video content is not downloadable, but you can watch the videos as many times as you like.
No. The truth is, when learning a new movement practice, it’s best to start with smaller portions of time so that you can build up slowly, and with reduced risk for injury or burnout. Despite what you may see on social media, your life doesn’t need to revolve around exercise in order to experience extraordinary benefits for your physical and mental health. Many of the techniques you will learn in this course can be done in 20 minutes or less.
Once you enroll in the course, you’ll receive a welcome email with instructions and the next steps. This email will contain important links and other information you will need to easily access and navigate your course.
Yes, as soon as you enroll, you’ll have immediate access to your course so you can start as soon as you like. The course is self-paced, so you can watch the videos and review the other materials at your convenience.
Yes, this course was designed for all body shapes and sizes because it’s low-impact and entirely modifiable for all levels of strength and flexibility, including beginners and anyone looking to get more active and increase mobility after years of being sedentary and feeling less than your best. You’ll gain the skills and confidence to increase your strength, flexibility, balance, and range of motion so that you can move through daily life more easily, whether that means incorporating dedicated exercise or simply performing everyday tasks, like going up and down stairs or getting in and out of your car. And the benefits go far beyond the physical. Movement, Strength & Mobility will teach you actionable techniques for calming your nervous system to reduce stress and improve sleep – which ultimately supports better mental and emotional health as well as improved musculoskeletal function.
Still Not Sure This Course Is For You?
If you’re ready to learn exactly where to start when it comes to incorporating movement, strength and mobility into your health plan, then adding a daily exercise routine will not only help you navigate the physical world more easily, but you’ll also have the roadmap you need to feel confident, in control, and clear in mind and body that will serve you for a lifetime. The best time to work on your future health was yesterday. The next best time is today.
If you understand the value of movement but aren’t sure where to begin or how to start safely, Christa’s time-tested, science-backed method will help you start exactly where you are and build slowly and systematically so that each new technique you learn is a natural next step that is doable and accessible, while challenging you just enough to cause positive adaptations in your joints, muscles, and nervous system.
The techniques you’ll learn in this course will help you regain the mobility and flexibility you may have lost through the years so you can navigate the physical world more easily now and long into the future.
