Chair Yoga at Birmingham Public Library: Q&A with Jaynea "Coach Tru" Milhouse

 

Meet Jaynea "Coach Tru" Milhouse, Instructor of Chair Yoga at  The Central Library 

Birmingham, Ala. - When most people think of yoga, they picture stretching and flexibility. But for Jaynea "Coach Tru" Milhouse, Chair Yoga is about something much deeper.

It's about slowing down, reconnecting with yourself and discovering that healing begins with something as simple as taking a breath.

Coach Tru's own journey wasn't a straight path. She once planned to become a lawyer before life's unexpected challenges led her toward a career in mental health, mindfulness and yoga. Today, she combines her experience as a licensed mental health therapist, certified Hatha yoga instructor, certified Vipassana meditation teacher and life coach to help others improve their physical, emotional and spiritual well-being.

As the downtown Birmingham Public Library launches its free five-week Chair Yoga series this Thursday, July 30, , I had a deep conversation with Coach Tru about her personal journey, what newcomers can expect and why she believes wellness belongs in public libraries.

Whether you've never tried yoga before or simply want to learn more about the connection between movement, mindfulness and mental wellness, her story offers encouragement for anyone looking to begin something new.

About Coach Tru

Jaynea "Coach Tru" Milhouse is a Birmingham native, licensed mental health therapist, certified Hatha yoga instructor, certified Vipassana meditation teacher and life coach.

She earned a Bachelor of Social Work from Miles College and a Master of Social Work from the University of Alabama at Birmingham. Through H.O.U.S.E. of Tru (Healing Our Universe through Self-Awareness & Empowerment), she helps individuals discover practical tools for improving physical, emotional and spiritual wellness through yoga, meditation and mindfulness.

BPL: Coach Tru, thank you for partnering with Birmingham Public Library to help our community discover new paths to health and wellness. For those who have never tried Chair Yoga, what makes it different from traditional yoga?

Coach Tru: Chair Yoga uses a chair as a prop to assist with poses and transitions between movements. Unlike traditional yoga, which is typically practiced on a mat, Chair Yoga is performed while seated or using a chair for support. Both styles share the same foundation of mindfulness, intentional breathing and finding peace within yourself.

BPL: Who is Chair Yoga designed for? Are there any misconceptions about who can participate?

Coach Tru: Chair Yoga is for anyone looking for a low-impact way to enjoy movement without constantly getting up and down from the floor. One of the biggest misconceptions is that Chair Yoga is only for seniors or people with disabilities. In reality, it's accessible to everyone regardless of age, fitness level or life experience.

BPL: What can participants expect during a typical one-hour Chair Yoga class?

Coach Tru: My motto is simple: "Don't have any expectations." When you let go of expectations, your mind becomes open to whatever the practice has to offer. Every class begins with a mind-body check-in, followed by intentional breathing techniques and safe, mindful movement. The goal is to be fully present and allow your body to experience the joy of simply being in the moment.

BPL: Some people hear the word "yoga" and assume they have to be flexible or experienced. What would you say to someone who is nervous about attending their first class?

Coach Tru: I love welcoming first-time students. If you're feeling nervous, my advice is simple: Just show up. Arriving is truly the hardest part.

I'll safely guide you through the entire class, and every pose includes several options so you can choose what feels right for your body. There is no pressure to perform, only an opportunity to meet yourself exactly where you are today.

BPL: Beyond improving flexibility, what physical, mental and emotional benefits can participants expect from practicing Chair Yoga?

Coach Tru: True flexibility begins in your mind. Once you begin telling yourself, "You've got this," and embrace positive affirmations, your body naturally starts to relax.

Chair Yoga offers holistic healing in three important ways. Physically, it helps release tight muscles and stored tension. Mentally, it encourages inner peace, self-awareness and clarity. Emotionally, it helps lower anxiety, reduce stress hormones and elevate your overall mood.

BPL: Your website features the phrase, "The Home Is Within." What does that message mean to you personally, and how does it shape the work you do?

Coach Tru: So often we search for a sense of belonging outside ourselves. We look for acceptance through the groups we join, the places we go and the things we own.

True peace comes when we realize we don't need anything outside ourselves to feel whole. The home we're searching for is already within us.

At your core - stripped of everything material - it's just you, your truth and your breath. My work is simply to help guide people back to that place and reconnect with the home within their mind, body and spirit.

BPL: Public libraries are increasingly becoming places for health, wellness and lifelong learning. Why do you think libraries are such a natural fit for wellness programming like Chair Yoga?

Coach Tru: Public libraries are the heart of the neighborhood. They provide welcoming spaces where people from every background can gather, learn and connect.

Chair Yoga is a natural fit because libraries meet people exactly where they are—both geographically and in their personal wellness journey.

BPL: What do you hope participants will take away after completing this five-week series?

Coach Tru: My hope is that participants leave feeling physically, mentally and emotionally renewed.

As stress, anxiety and depression continue to affect so many people, this series offers a place to pause and breathe. By the end of the five weeks, I hope participants understand that taking a deep breath and remaining present in their bodies is one of the simplest—and most powerful—ways to reconnect with inner peace.

BPL: If someone is thinking about attending but still isn't sure, what would you like to tell them?

Coach Tru: If the thought of coming to class has crossed your mind, trust that it happened for a reason. Come experience just one class. See how you feel. Then decide your next step.

You never know what insight or encouragement is waiting for you until you walk through the door. Showing up is the hardest part, but it's also the beginning of something new.

BPL: We understand you originally planned to become a lawyer before your career took a different direction. What inspired your journey into therapy, mindfulness and yoga?

Coach Tru: I truly believe this path chose me.

My original plan was to work in social policy, but when that option wasn't available in my program, I pivoted. In 2014, I moved to Texas with plans to attend law school.

Then, in 2019, everything changed. The life I thought I knew was swept out from under me, and my faith was tested in ways I never imagined.

During that difficult season, I leaned on physical movement—working out and dancing—to stay grounded. One day I stumbled into a yoga class at my gym. I didn't enjoy it. I didn't understand it. I woke up sore the next morning.

But something kept drawing me back. I tried another class with a different instructor, and this time something clicked. I couldn't explain why, but I knew there was something deeper I needed to explore.

That curiosity led me to books about yoga, mindfulness, crystals and chakras. I challenged myself to practice for 21 days…and I never stopped.

Then I was evicted.

During that painful transition back home to Birmingham, rolling out my yoga mat each day became my lifeline. The practice reminded me that, despite everything happening around me, I was going to be okay.

I had lost nearly everything I believed defined me. In that season, I discovered something life-changing: all I truly needed was my breath. That was the moment I realized the home is within.

No one in my family or community practiced mindfulness or yoga while I was growing up. This path wasn't handed to me; it was carved through survival.

Today, it's my calling to teach the very practice that helped save my life. That journey eventually led me to earn my master's degree in clinical and medical social work in 2022 and become a licensed mental health therapist.

BPL: You're a licensed mental health therapist, meditation instructor, yoga teacher and life coach. How do those different roles complement one another, and how do they influence the way you teach Chair Yoga?

Coach Tru: Each role supports the others.

As a mental health therapist, I understand how the mind works and how emotional challenges affect people's lives.

Meditation gives me practical tools to help quiet the mind through breathwork and focused awareness.

Yoga uses the body as a pathway to peace, while life coaching helps people bring all of those tools together as they continue their personal journey.

Together, they allow me to teach Chair Yoga as more than physical movement. It's an opportunity to help people reconnect with themselves.

BPL: Is there anything we didn't ask that you'd like readers to know about you, your mission or this Chair Yoga series?

Coach Tru: No matter where you are in life or what you've experienced, you have the power to change your direction. Showing up for yourself and embracing new opportunities is often the hardest part, but simply arriving is enough.

The mindfulness and tools you practice in Chair Yoga aren't meant to stay in the classroom. They're meant to become part of your everyday life.

Take that first step. Then watch how beautifully your world begins to transform.

To learn more about Coach Tru and H.O.U.S.E. (Healing Our Universe through Self-Awareness & Empowerment), visit her online and follow her work in the community. ADD LINK HERE

FREE CHAIR YOGA AT BIRMINGHAM PUBLIC LIBRARY

Relax • Breathe • Stretch • Renew

Discover the benefits of gentle Chair Yoga in this free five-week series designed for beginners and adults of all fitness levels.

Location: Birmingham Public Library
2100 Park Place, Birmingham, AL 35203

Time: Thursdays at 1 p.m.

Dates

• July 30
• Aug. 6
• Aug. 13
• Aug. 20
• Aug. 27

Instructor: Jaynea "Coach Tru" Milhouse

Cost: Free

Who Should Attend: Adults of all ages and ability levels. No previous yoga experience is necessary.

Benefits of Chair Yoga

• Improves flexibility
• Enhances balance
• Reduces stress
• Encourages relaxation
• Supports overall physical and mental wellness

For more information about Birmingham Public Library programs and events, visit www.cobpl.org/calendar or contact the Media Communications Office at Media.Comms@cobpl.org.