Greener Postures Yoga

Greener Postures Yoga Greener Postures offers a wide range of classes, workshops, & series for all levels in South Portland & Falmouth, Maine.
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Join us in-studio, outdoors, or online to explore movement, mindfulness, & community. Discover balance, strength, & connection at GPY. Our signature offering is Vinyasa Yoga that increases energy, stamina, improves muscle tone, digestion and concentration and helps you relax and respond to the stresses of daily life. We also have Yin Yoga, Slow Flow, Beginners and Deep Stretch.

09/14/2026

There’s a version of “doing yoga right” that has nothing to do with the poses.

Gretchen breaks down what she’s actually looking for from students — and it depends on where you are. If you’re new: you genuinely can’t do anything wrong. Come as you are, try what you can, and let the rest go.

If you’ve been practicing with us a while, the ask shifts a little. Less about the poses, more about how you show up for the room: follow the flow of the class, phones stay outside, find your spot using the floor dots. And take what you actually need — more modifications, more breaks, whatever your body’s asking for today, not what it asked for last week.

None of it is about being good at yoga. It’s about being present for it.

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👀 READ THESE CAPTIONS FOR THE RESEARCH ➡️ September is National Yoga Month, and it felt like a good excuse to skip the a...
09/11/2026

👀 READ THESE CAPTIONS FOR THE RESEARCH ➡️ September is National Yoga Month, and it felt like a good excuse to skip the anecdotes and look at the actual research. Here’s some of what’s been found.

What the Research Actually Says About Yoga. Real studies, real numbers — on what yoga does for the body and mind. ➡️

A 2025 study found yoga’s effect on cortisol stood out among every exercise type tested — and pointed to a “just right” amount of practice. Researchers pooled 44 studies testing different types of exercise — yoga, qigong, aerobic training, resistance training, and more — for their effect on cortisol, the body’s main stress hormone. Yoga’s effect stood out as the strongest in the group. Interestingly, high-intensity interval training showed a slight tendency to raise cortisol rather than lower it — a reminder that “more intense” isn’t automatically “more effective” when stress is the target.

The researchers also found a dose-response curve: cortisol reduction peaked at a moderate, sustained level of practice, then tapered off with excessive volume. For your own practice, that’s genuinely useful — it suggests showing up consistently, at a pace you can actually sustain, matters more than the occasional maxed-out session. As the researchers put it, “yoga demonstrated the greatest effect” of any modality studied.

Source: Li X, Huang J, Zhu F. “The Optimal Exercise Modality and Dose for Cortisol Reduction in Psychological Distress: A Systematic Review and Network Meta-Analysis.” Sports. 2025;13(12):415.

A meta-analysis of older adults across 22 randomized trials measured several aspects of physical function side by side:

💚 Balance — the largest improvement of the three
💚 Lower-body flexibility — a solid, moderate improvement
💚 Lower-limb strength — a solid, moderate improvement

That’s useful to know if you’re deciding where to put your attention: standing poses and balance work — Tree Pose, Warrior variations, single-leg balances — may be doing more than you’d expect. The same review also found meaningful gains in sleep quality, vitality, and mood among regular practitioners, a reminder that a consistent practice tends to move several things at once.

09/09/2026

The weather looks beautiful for Sunday’s retreat to with Abigail Knight

September is Su***de Prevention Month, and this Friday, we’re showing up for it together. Join Emily Capaldi and Daniell...
09/09/2026

September is Su***de Prevention Month, and this Friday, we’re showing up for it together. Join Emily Capaldi and Danielle for a donation-based Deep Stretch practice with Sound Healing, benefiting Janet Steady’s team, Steady Strong, and the American Foundation for Su***de Prevention’s Out of the Darkness Walk. 100% of donations go directly to the cause.

This 90-minute, floor-based practice is intentionally slow — long holds, supported stretches, and sound healing designed to help the body find its way into rest. Practices like this one work in part by activating the parasympathetic nervous system, the body’s “rest and digest” state, which can lower heart rate and ease the kind of tension that builds up when we’re carrying a lot. All props — blankets, blocks, bolsters, and massage balls — are provided, so all you need to bring is yourself.

We did this together last year, and it mattered. Friday, we do it again.

Friday, September 11, 6:00–7:30 PM, South Portland studio. $25 suggested donation.

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September is National Su***de Prevention Month — a good reason to say the quiet part out loud: showing up for each other matters, and so does showing up for yourself.

This Friday, September 11, we’re putting that into practice. Join Emily Capaldi and Danielle for a donation-based Deep Stretch + Sound Healing class benefiting Steady Strong and the American Foundation for Su***de Prevention’s Out of the Darkness Walk. 100% of proceeds go directly to the cause.

6:00–7:30 PM, South Portland studio. $25 suggested donation, all props provided.

If you’re struggling, the 988 Su***de & Crisis Lifeline is there 24/7 — call or text.

This Friday, Danielle is trading her usual pace for something slower, on purpose. Alongside Emily Capaldi, she’s leading a 90-minute Deep Stretch practice with Sound Healing — long holds, supported stretches, and space to actually exhale. It’s donation-based, and every dollar benefits Steady Strong’s fundraising for the Out of the Darkness Walk, supporting the American Foundation for Su***de Prevention.

Mark your calendar for two ways to show up this month.

The

Your muscles aren’t the only thing holding you together. Underneath them is fascia — a continuous web of connective tiss...
09/08/2026

Your muscles aren’t the only thing holding you together. Underneath them is fascia — a continuous web of connective tissue that wraps around muscles, bones, nerves, and organs, linking the whole body into one connected system. It’s part of why tension in one area can show up as tightness or restriction somewhere else entirely.

A growing body of research, including reviews focused on chronic low back and neck pain, has found myofascial release can improve range of motion and ease pain — working through both changes in the tissue itself and how the nervous system interprets tension and stretch. The evidence is still developing, but it’s promising enough to take seriously.

Join Myofascial Release practitioner Renie Allen Friday, September 18 for An Evening of Myofascial Release — an experiential class exploring this connective web through movement, awareness, and gentle sustained pressure. Renie will demonstrate hands-on technique and go into the why behind the work, not just how to do it.

Unheated, floor-based, and open to all levels. 6–7:30 PM at our Falmouth studio. Mats available to rent for $2; all other props provided. Investment: $30.

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09/06/2026

🔊Update from gpy’s management team! Hear what’s coming up this fall!

Fall is finding its rhythm at GPY. 💚 The week after Labor Day brings a few returning favorites, a couple of new classes,...
09/03/2026

Fall is finding its rhythm at GPY. 💚 The week after Labor Day brings a few returning favorites, a couple of new classes, and some schedule shifts in South Portland and Falmouth.

Starting September 8–10:

* Tuesday 2:30 PM | SoPo — NEW Stretch + Mobility with Danielle

* Wednesday 4:00 PM | SoPo — Heated Vinyasa Flow with Kelsey

* Wednesday 6:00 PM | Falmouth — Yoga Nidra with Heidi

* Thursday 12:00 PM | Falmouth — Warm Vinyasa Flow with Terri

Starting September 12–14:

* Saturday 4:00 PM | SoPo — NEW Community Class with Jessica + Rebecca

* Sunday 5:00–6:15 PM | SoPo — NEW Slow Flow + Stretch with Nora

* Monday 6:00–7:15 PM | Falmouth — Prenatal Yoga moves to a drop-in format, open to all levels and all stages of pregnancy

Come find a fall routine that works for you. 💚

08/31/2026

THE WHAT: 4ways to strengthen your hips 💪 THE WHY: The muscles around your hips help stabilize your pelvis, control your leg as you walk, climb stairs, balance, get up from the floor, and move through everyday life. A systematic review of 59 studies found that hip abductor strength is closely tied to balance and mobility across adulthood, not just in older age.

That matters because stronger hips can help you feel more stable on one leg, support efficient walking and movement, and better manage the forces traveling through the knees and lower body. In people with knee osteoarthritis, hip-abductor strengthening has also been shown to improve function and reduce pain.

So while “opening the hips” gets a lot of attention in yoga, your hips need strength too.

In this Reel, we’re sharing four ways to challenge the muscles that help stabilize and move the hip. Think less about chasing a perfect shape and more about building the capacity to walk, hike, climb stairs, balance, practice yoga, and keep doing the things you love.

Save this one and add a little hip strength to your week. 💚

Meet the pets of GPY — our unofficial experts in presence, play, rest, and selective listening ;) Yoga philosophy can so...
08/30/2026

Meet the pets of GPY — our unofficial experts in presence, play, rest, and selective listening ;)

Yoga philosophy can sound big, but the practice often lives in very ordinary moments: resting when you’re tired, staying curious, paying attention, letting go, enjoying what’s in front of you, and being part of something larger than yourself.

Our pets may not be trying to teach us anything.

That has never stopped us from learning from them. 💚

📸Gretchen’s Benny + Billy: Co-chairs of chaos and harmony.

Saha — together.

Some things really do become easier when we stop trying to do them entirely on our own. Practice may be personal, but support, companionship, and shared effort can change the experience of it.

A useful reminder from two cats who clearly understand the value of having a co-conspirator.



Kelsey’s Nova: Śavāsana expert.

Śavāsana — Co**se Pose, and the practice of releasing effort.

Yoga asks us to learn not only how to engage, but also how to stop doing. In Śavāsana there is nothing left to accomplish, improve, or perform. For a few minutes, the practice is simply to rest and allow.

Nova appears to have completed the advanced training.

Caylin’s Tina: Expert in staying present.

Atha — now.

The very first word of Patañjali’s Yoga Sūtras is atha: now. It is a beautifully simple reminder that yoga doesn’t begin when everything is calm, organized, or convenient. It begins when we bring our attention back to the moment we’re actually in.

Tina understood the assignment.

Kristina’s Sally: Chief Mischief Officer.

Līlā — play.

Across Indian philosophical traditions, līlā carries the idea of play, spontaneity, and life unfolding with a little less heaviness. It’s a useful reminder that growth does not always have to come through striving. Curiosity, experimentation, and joy can teach us too.

Sally has chosen to specialize in this branch of philosophy.

Robin’s Ainsley + Opie: Bodyguard + Schedule Manager / Leisure Time Expert.

Sthira + Sukha — steadiness and ease.

Patañjali describes āsana as both sthira—stable, steady—and sukha—comfortable, easeful. The teaching isn’t that we

We were trying not to say the S-word yet…but September already giving us something to look forward to:Sound Bath + Resto...
08/25/2026

We were trying not to say the S-word yet…but September already giving us something to look forward to:

Sound Bath + Restorative Yoga + Reiki Healing
with Kristine Keegan, RYT500, RMT + Doris Hall, RMT
Sunday, September 13
1:00–3:00 PM
Falmouth Studio

This two-hour, all-levels workshop blends restorative yoga, sound, and Reiki into one deeply restful afternoon. Expect supported poses, plenty of props, a non-heated room, and space to slow down, settle your nervous system, and simply receive.

Bring your mat, wear layers, and come ready for a quieter kind of practice.

September may still feel a little too soon to say out loud—but this one is worth putting on the calendar. 💚

Address

740 Broadway
South Portland, ME
04106

Opening Hours

Monday 6am - 8:30pm
Tuesday 6am - 8:30pm
Wednesday 6am - 8:30pm
Thursday 6am - 8:30pm
Friday 6am - 8:30pm
Saturday 7:30am - 7pm
Sunday 7:30am - 7pm

Telephone

+12072106525

Website

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