We use props: bolsters, blankets, pillows, blocks, etc. to support our bodies in poses. This allows us to rest into the pose without needing to engage our muscles to support the pose. We hold the poses longer to allow time for a deeper release and open up more space in the body. You can improvise with couch cushions, bed pillows, blankets, a robe tie, small, sturdy boxes and books.
If you want yoga props, Amazon has an assortment of options. Contact me if you have any questions about them, before, or after purchasing.
Strength • Bone Health • Functional Fitness
Weighted Workout is a focused 30-minute strength class designed specifically for midlife women who want to feel strong, capable, and confident in their bodies.
Using hand weights, or household items, we move through a blend of functional patterns and classic strength exercises to support real-life movement. Think squats, hinges, presses, rows, and carries, paired with intentional transitions and steady pacing.
This class is about more than muscle.
It supports:
• Bone density and long-term joint health
• Metabolism and muscle tone
• Balance and coordination
• Postural strength
• Everyday activities like lifting, carrying, and getting up with ease
We work at a sustainable pace, with clear cues and options offered throughout. You choose the weight that feels right for your body today. There is no rush, no pressure, and no competition.
Just smart strength training designed to meet you where you are.
Expect to feel empowered, energized, and grounded in your physical strength. You will leave standing taller, moving more confidently, and reminded that strength in midlife is not about pushing harder. It is about training wisely.
Calm. Confident. Strong.
Restore your foundation. Reclaim your strength.
Core Connection is a focused 30-minute class inspired by the foundational principles in The Core Program by Peggy W. Brill, P.T. This method emphasizes intelligent, therapeutic core conditioning rather than aggressive abdominal workouts.
This is not about crunches.
This is about connection.
In this class, we gently retrain and strengthen the deep stabilizing muscles that support your spine, pelvis, and posture, including the transverse abdominis, pelvic floor, and multifidus. These muscles form your natural support system. When they are responsive and coordinated, your whole body moves with more ease.
Designed especially for midlife women, Core Connection helps you:
• Improve posture and alignment
• Support the lower back and reduce discomfort
• Build deep abdominal strength without strain
• Enhance balance and stability
• Reconnect with your pelvic floor in a safe, respectful way
• Move through daily life with greater confidence
We begin with awareness, breath, and gentle activation. From there, we layer in simple, functional movements that integrate the core with the arms and legs, just as it is meant to work in real life.
The pace is steady. The cues are clear. The intention is strength without force.
You will leave feeling supported from the inside out, standing a little taller, walking a little stronger, and more connected to your body.
This is core work that honors your nervous system, your hormones, and your stage of life.
Calm. Confident. Strong from within.
Slow • Supportive • Beginner-Friendly • All Levels
Gentle Yoga is a slow, nourishing practice designed especially for mature women who want to move with care, confidence, and ease.
This is not a fast-flow class.
This is space to breathe.
We move gradually through simple, accessible postures that support joint mobility, balance, flexibility, and nervous system regulation. Each movement is intentional. Transitions are unhurried. You are encouraged to honor your body and choose what feels right for you.
This class supports:
• Stiff or achy joints
• Balance and stability
• Posture and spinal mobility
• Relaxation and stress reduction
• Rebuilding confidence in movement
• A gentle return to exercise
Options are offered throughout, making this practice truly beginner-friendly and appropriate for all levels. Whether you are brand new to yoga, returning after time away, or simply wanting a softer pace, you are welcome here.
Expect mindful breathing, steady cues, and a calm environment where your body is respected and your nervous system can settle.
You will leave feeling more spacious, more grounded, and quietly stronger.
Gentle. Steady. Supported.
Rest & Reset — A Yoga Nidra Experience
Give yourself a gentle reprieve from the pace of daily life. Rest & Reset is your invitation to pause, release what feels heavy, and create space for ease, clarity, and calm.
This is time set aside just for you.
You are welcome to join us in person for a shared, supportive experience, or live via Zoom if attending in person is not possible. The session will air live on Zoom for all registered participants, so you can receive the full practice wherever you are.
What Is Yoga Nidra?
Imagine being tucked into the coziest blanket fort. You get to lie down, close your eyes, and listen to a soothing voice guiding you into deep rest.
Yoga Nidra is often called “yogic sleep.” It is a guided meditation practiced lying down, where your body rests deeply while your awareness remains softly present. You are not trying to do anything. There is nothing to fix. You simply receive the practice.
Your muscles soften.
Your thoughts slow.
Your whole system whispers, “Ahhh… finally.”
How Yoga Nidra Supports Your Nervous System
Your nervous system regulates when your body speeds up and when it slows down. In a world full of stimulation, responsibilities, and constant input, that system can become fatigued.
Yoga Nidra is like sending your nervous system on a restorative retreat.
During this practice:
• Your breath naturally becomes softer, signaling safety
• Your stress response quiets
• Your rest-and-restore mode activates
• Your body shifts toward healing and replenishment
• Deep layers of tension gently unwind
This is not effort. It is allowance.
A Moment for You
Come rest.
Come reset.
Come refresh your energy and receive the reprieve your nervous system has been quietly asking for.
Whether you join us in the room or from the comfort of your own home, this is your soft landing.
Calm. Supported. Restored.
Retreats with Calm Confident Woman
A Trauma-Informed Yoga & Nervous System Reset
I partner with universities, organizations, and businesses to deliver thoughtfully guided retreat experiences to reduce stress, restore clarity, and support sustainable performance.
These retreats blend mindfulness, gentle movement, breath regulation, guided rest, and structured reflection to help participants shift from chronic stress into regulated focus.
The result is not simply relaxation. It is measurable restoration.
Participants leave with:
• Practical nervous system regulation tools
• Improved stress resilience
• Clearer thinking and emotional steadiness
• Reduced physical tension
• Greater workplace presence and communication
• Sustainable strategies for preventing burnout
Each retreat is trauma-informed, intentionally paced, and designed to support diverse bodies, backgrounds, and experience levels.
No prior yoga or meditation experience is required.
Why This Approach Works
Chronic stress activates the sympathetic nervous system, impairing focus, increasing fatigue, and reducing emotional regulation.
This retreat framework is structured to:
• Down-regulate stress activation
• Improve parasympathetic recovery
• Enhance cognitive clarity
• Support physical decompression
• Encourage reflective insight and integration
When individuals regulate their nervous systems, organizations benefit through improved morale, engagement, and performance.
Investment
Retreats are offered at a flat organizational rate and can be customized to meet your group’s size and objectives.
Half-Day Retreat (3–4 hours): start at $2,500
Full-Day Retreat (6–7 hours): start at $4,500
Two-Day Retreat: start at $8,500
Rates include retreat design, facilitation, preparation, and integration materials.
Travel and venue costs, if applicable, are billed separately.
Custom proposals are available for multi-session series or ongoing wellness partnerships.
Next Step
To explore how a tailored mindfulness and nervous system retreat can support your faculty, staff, or team, please inquire for a customized proposal. Email Regina at Regina@ReginaRowley.com. Use Retreat Inquiry in the subject line.
The Exhale Retreat is a yoga and meditation retreat designed to support deep rest, gentle movement, and meaningful connection, with personalized support, small group connection, and practices you can carry home long after the weekend ends.
October 23–25, 2026 at Camp Allen in Navasota, Texas.
Space is limited to 20.
Retreat Investment: $500
Deposit: $250
Community Yoga - No Cost
10:00 a.m. on 3rd Saturday at Events Behind the Fence/403 Eats 403 E. Main St. Tomball, TX.
Community Yoga Nidra - Cost
Rest & Reset $25
7:00 p.m. 4th Friday Virtually in Zoom Room
https://yoga.reginarowley.com/schedule/dba4a787-6a43-4ab8-a685-1ecc0e8dd265_1774654200
Take a pause from the demands of daily life and give yourself permission to rest. Restorative Yoga uses fully supported poses, slow breathing, and quiet stillness to help calm the nervous system, ease stress, and encourage deep relaxation. This gentle practice is suitable for all levels and offers a peaceful space to restore your energy and well-being. You're warmly invited to gather a few pillows, blankets, bolsters, or blocks and settle into comfort, allowing your body to soften, relax, and be fully supported.