Wake up your body and mind with this challenging 7-day barre series designed to help you move with strength, grace, and intention. Each 20-minute class is thoughtfully crafted to energize your morning, support your alignment, and build deep, lasting strength from the inside out.

Across the week, you’ll focus on:

• Core & Posture (Day 1): Build a strong center and lift through your spine

• Lower Body (Day 2): Strengthen calves and ankles to support alignment

• Upper Body (Day 3): Sculpt and tone with light weights

• Balance (Day 4): Improve single-leg stability and full-body control

• Flexibility & Lines (Day 5): Stretch and lengthen for improved range and flow

• Full Body with Arm + Core Focus (Day 6): Energizing sculpt from head to toe

• Stretch Sequence (Day 7): Restore, release, and reflect

This is your time to rise with purpose, move with joy, and reconnect with your body. No equipment necessary: just a mat, your breath, and 20 minutes a day.

Let’s begin.

7 Day Rise & Shine Challenge Launches today!

https://app.graceandformstudio.com/community/posts/7-day-rise-shine-barre-challenge

Wake up your body and mind with this challenging 7-day barre series designed to help you move with strength, grace, and intention. Each 20-minute class is thoughtfully crafted to energize your morning, support your alignment, and build deep, lasting strength from the inside out.

Across the week, you’ll focus on:

• Core & Posture (Day 1): Build a strong center and lift through your spine

• Lower Body (Day 2): Strengthen calves and ankles to support alignment

• Upper Body (Day 3): Sculpt and tone with light weights

• Balance (Day 4): Improve single-leg stability and full-body control

• Flexibility & Lines (Day 5): Stretch and lengthen for improved range and flow

• Full Body with Arm + Core Focus (Day 6): Energizing sculpt from head to toe

• Stretch Sequence (Day 7): Restore, release, and reflect

This is your time to rise with purpose, move with joy, and reconnect with your body. No equipment necessary: just a mat, your breath, and 20 minutes a day.

Let’s begin. ⭐

New class alert ⭐ ​The Supported Arm Pilates Series with Sara Adams is a thoughtfully designed class aimed at enhancing upper body strength and improving posture. Sara Adams, soloist at New York City Ballet is a seasoned Pilates instructor helping guide you through sequences that can become a fundamental part of your ballet-class warmup, or day-day strength work.

Save it to your favourites and stream it this week!

New Class Alert ✨ Improve your extensions with this targeted Pilates class led by Sara Adams 💗

Sara guides you through exercises designed to increase flexibility and build strength to improve the position and height of your extensions. No matter your goals this is such a great pilates sequence - add it to your calendars and stream tomorrow ▶️

Introducing, The Grace & Form Podcast 🎙️Your backstage pass to the world of movement and the stories that shape it ✨

We are so excited to tell our inner circle about our Podcast. Join us as we sit down with dancers, creators, and artists who find joy and inspiration through movement. From career-defining moments to lessons in resilience, we explore the journeys that have shaped them—on and off the stage.

LISTEN NOW 🎧 Spotify & Apple Podcasts ~ OR on our app!

Our first episode is with the wonderful Wendy Whelan on the Evolution of a Dancer and Human. It's a beautiful conversation we are so excited to share it 💝

Love,

Indiana and Sassy

New Class Alert - Enhance your arabesque with this targeted Pilates class led by Sara Adams.

This session focuses on strengthening your core, glutes, and back to improve stability, alignment, and extension. Sara guides you through precise exercises designed to increase flexibility, build strength, and support the posture needed for a powerful and elegant arabesque.

▶️ Stream it and let us know how you enjoy this powerful class!

Small Steps, Everyday! I'm such a firm believer that small steps every day make the biggest difference. Slowly walking towards a healthier, happier, body and mind. Committing to just 5-25 minutes of movement: only a little time but with an absolute lasting impact on our habits and body.

Start the challenge today! 

Please reach out, and share your small steps, or keep us posted on your journey 👏

https://app.graceandformstudio.com/community/posts/small-steps-everyday-a-30-day-challenge-of-5-25-minutes-of-movement