DFCI Zakim Center

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  • Description: Ramel Rones, Tai Chi Master, demonstrates Qigong and Tai Chi techniques to improve health. Most of this class can be performed sitting or standing. We will learn and practice animal, soft Qi Gong with deep breathing and meditation while evoking the spirit to improve our health and prevent sickness. \
    Some of what we will learn and practice: 
    Joint Massage 

    Standing on a Bamboo 

    Crane Flies 

    Bear Swimming 

    Crane Flies – Left and Right 

    Lion Plays with a Ball 

    Leg Strength 

    Outer Hip Stretch

    Zen Mind
  • Description: Ramel Rones, Tai Chi Master, demonstrates Qigong and Tai Chi techniques. Most of this class can be performed sitting or standing. We will learn and practice static and dynamic stretches, strength exercises, deep breathing and meditation to help your neck, shoulders, lower back and digestive system. 
    Some of what we will learn and practice: 
    Hula Hoop 

    Stretch the Bows 

    Rainbow, Sitting 

    Release the Bows 

    Chair Twist 

    Look to the Left, Look to the Right 

    Internal Organ Massage
  • 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 offered.
  • Description: Building a healthy core involves strengthening the muscles in your torso that stabilize and support your spine and pelvis, such as your abdomen, back and hips. A strong core is beneficial to injury prevention, better balance, improved posture and pain relief. 30-minute sessions incorporate a mix of standing, seated, and prone muscle conditioning exercises with controlled breath and alignment that builds strength and endurance. All levels welcome with modifications offered.
  • Description: This 45-minute chair yoga class invites you to find movement in a way that is gentle and supportive. This practice promotes mind-body awareness while focusing on improving flexibility, range of motion, strength, stability and balance. This is a great resource to start moving again and building up strength with the support of a chair and individualized modifications. 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 flow class promotes mind-body awareness with minimal weight-bearing on hands, and gentle transition to and from the floor. The class is moderately paced to cultivate strength, range of motion, flexibility, and balance within a gentle, continuous sequence of postures. The class is designed for participants who are able to lay down and sit on a mat. Modifications are offered.
  • Description: Ramel Rones, Tai Chi Master, demonstrates Qigong and Tai Chi techniques for building muscle mass and bone density. Most of this class can be performed sitting or standing. 
    We will learn some "Hard-style" Chi Gong that the monks of the famous Shaolin Temple trained to increase muscle mass and bone density. This "Hard" Chi Gong together with deep breathing and meditation increases upper body, leg, and abdominal (core) strength, energy and stamina. Some of what we will learn and practice: – Horse Stance – Squeeze the Oranges – Chair Sit-Ups – Up Like Smoke – Down Like a Feather – Crane Flies – Zen Mind
  • 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. 
  • 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 for the lungs and spine. Most of this class can be performed sitting or standing. 
    We will gently stretch the soft tissue around the spine and lungs by learning and practicing different static postures and dynamic movements from ancient eastern health and martial arts philosophies. At the same time, using different deep breathing techniques we will stimulate the lungs. We will also practice meditation and energy work for the health of both the lungs and the spine. Some of what we will learn and practice:Hula-HoopMountain StanceStretch the BowsRelease the BowsA Sun SalutationWall BackstrokesChair TwistRainbowZen Mind