DFCI Zakim Center

Digital Library

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  • Description: Ramel Rones, Tai Chi Master, demonstrates Qigong and Tai Chi techniques which can be practiced sitting, standing, or lying down.For the health of your lungs, deep breathing is essential: not only deep breathing but breathing into different parts of the lungs. This class concentrates on static postures and dynamic movements from both the philosophies of Qigong and Tai Chi to increase lung capacity and oxygenate the entire body. Some of what we will learn and practice: 


    Spider Climbs the Wall  

    Nostril Breathing  

    Front Lungs Breathing 

    Side Lungs Breathing 

    Back Lungs Breathing 

    Crane Flies 

    Crane Flies to the Left and to the Right  

    Crane Strikes Forward 

    Shake the Carpet 
  • Description:
    We’re excited to announce a new and improved Exercise page on MyZakim! Highlights include: curated on-demand collections based on symptoms and mobility needs, a new filter list on the Digital Library to more easily find videos, sleek layouts, and more!

    We’re hopeful that the improvements will help you find fitness inspiration and guidance in this new year. We’re also regularly updating our Digital Library with the latest class recordings, so you continue to have new ways to move!

    Please reach out to us with any feedback or questions at Zakim_Center@dfci.harvard.edu
  • Description: This 30-minute aerobic cardio workout class will help get your heart rate up and pumping in a fun way! Aerobic cardio exercise promotes cardiovascular endurance and helps improve cognitive skills, posture, balance, overall mental health and mood. Suited for beginner to intermediate levels with modifications available. 
    No equipment needed. For safety: make sure your workout area is cleared to avoid tripping/bumping; wear appropriate footwear that is secure and comfortable for walking/marching (low impact); if uncomfortable standing, seated & chair supported variations are offeredInstructor: Juliana Berfield
  • Description: This 45-minute chair yoga invites you to find movement in a way that is gentle and supportive. The practice invites awareness into the body and activates muscles in the spine that help you find length up through the spine for better posture and energy flow. If you are new to yoga, have difficulty getting down to the floor, experience pain in your muscles or joints, loss of energy, or balance issues due to peripheral neuropathy, this class is for you. All levels welcome. 
  • Description: This Yoga class is designed for participants that have had practiced yoga and have less range of motion limitations. The class is moderately paced to cultivate strength, flexibility, and balance within a gentle, continuous sequence of postures.
    Tags: Beginner-Intermediate, Blanket, Block, Rfm, Strap
  • Description: Ramel Rones, Tai Chi Master, demonstrates Qigong and Tai Chi techniques which can be practiced sitting, standing, or lying down. In this class, we will free the skeleton from being a prisoner of the soft tissues, muscles, tendons, skin and fascia. We will achieve this through static meditation postures as well as dynamic movements that imitate different animals and other forces of nature. 
    Some of what you will learn and practice 

    Look to the Left and Right – Neck and Shoulders 

    The Flamingo – Hips and Groin 

    "Grind" – Lower Back, Hips and Groin 

    One Leg Up – Hamstring and Calf Muscles 

    Chair Twist – Lower Back 

    Sun Salutation – Arms, Ribs and Spine
  • Description: This 30-minute aerobic cardio workout class will help get your heart rate up and pumping in a fun way! Aerobic cardio exercise promotes cardiovascular endurance and helps improve cognitive skills, posture, balance, overall mental health and mood. Suited for beginner to intermediate levels with modifications available. 
    No equipment needed. For safety: make sure your workout area is cleared to avoid tripping/bumping; wear appropriate footwear that is secure and comfortable for walking/marching (low impact); if uncomfortable standing, seated & chair supported variations are offeredInstructor: Juliana Berfield
  • Description: In this 30-min class, you’ll incorporate core strength and stretch movements to improve your core stability and body wellness. Sessions involve a mix of yoga, barre, Pilates, and muscle conditioning with controlled breathing and alignment that builds strength and endurance. Props: core ball, block, strap, elastic band, blanket, yoga mat. Level: beginners welcome; all levels.
  • Description: This 45-minute chair yoga invites you to find movement in a way that is gentle and supportive. The practice invites awareness into the body and activates muscles in the spine that help you find length up through the spine for better posture and energy flow. If you are new to yoga, have difficulty getting down to the floor, experience pain in your muscles or joints, loss of energy, or balance issues due to peripheral neuropathy, this class is for you. All levels welcome.