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  • Description: In this 30-minute class you will experience an alternative mindfulness meditation experience with the presence of live music. Research shows that listening to live music during meditation may help focus an active mind, decrease heart rate, anxiety and pain, and guide you to a deeper relaxation. 

    Songs: Resilient - Katy Perry Stand - Rascal Flatts Fight Song - Rachel Platten Brave - Sara Bareilles You Gotta Be - Des'ree Skyscraper - Demi Lovato The Climb - Miley Cyrus

    Tags: Expressive Arts, Meditation, Music Therapy, Video
  • 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: 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. 

    Focus: side body
  • 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: 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. 
    Focus: lymphatic 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: In this 30-minute class you will experience an alternative mindfulness meditation experience with the presence of live music. Research shows that listening to live music during meditation may help focus an active mind, decrease heart rate, anxiety and pain, and guide you to a deeper relaxation. 
    Songs: No One Needs To Know - Shania Twain My Maria - Brooks & Dunn When You Say Nothing At All - Alison Krauss & Union Station Neon Moon - Brooks & Dunn Blue - LeAnn Rimes Amazed - Lonetar
    Tags: Expressive Arts, Meditation, Music Therapy, Video
  • Description: Improving your Health and Martial Arts through focusing on your Spine and Ribs 
    The health of your spine and ribs is important for your general health as well as for your martial arts practice. Stretching, strengthening, lengthening, and relaxing the soft tissues around your spine and ribs will free them from being a prisoner of the skin, facia, muscles, and tendons. Deep breathing with self-massage through movement increases the flow of oxygen throughout your whole body and further helps loosen up the spine and rib cage areas. We will integrate the five building blocks, Body, Breath, Mind, Energy and Spirit into each posture or movement for a complete mind-body experience. 
    We will practice: • Three Chamber Breathing Meditation, standing • Rib Massage with Deep Breathing • The Rainbow Stretch Meditation • Snake Creeps Down • Snake Creeps Up • Stretch and Release the Bows, Spine, and Ribs • Baby Crane Flies • “Grind” Pelvis Circles Meditation • Eagl...
  • Description: Activate, Stimulate and Utilize the Energetic System for both Health and Martial Arts 
    When we emphasize the five building blocks (Body, Breath, Mind, Energy and Spirit) while practicing each posture or move we stimulate and activate our energetic system, creating a stronger flow of energy that increases circulation, removes stagnation, and nourishes the internal organs, the spine, the brain, the bones, the joints, and the soft tissues. Reaching deep levels of relaxation from both the deep breathing and the meditation will further spread the energy to every cell in your body. This strong energy flow is important for both Health and Martial Arts. 
    Some of what we will learn and practice: · The Up and Down Forces · Coiling Chi Kung · Mountain Stance Meditation · Liver and Spleen Massage · The Cat and the Cow · Stretch and Release the Bows · Buddhist Breath · Taoist Breath · Skin Bone Marrow Breat...
  • Description: Birds Movements for Health and Martial Arts 
    In this class we will learn and practice the movements of different birds, an ancient practice from the philosophies of both Chi Kung and Tai Chi developed from observation and imitation. We will meditate and empty our minds while practicing the various birds’ movements. The different birds’ movements fall under the category of “dynamic movement” which helps stretch and strengthen our lower and upper body while gently massaging the spine and joints. Strengthening our lower body is important for balance and stability which over time and with practice leads to preventing falls, increasing bone density, improving mental health and boosting confidence. We will work on bringing extra oxygen into our body as we practice these dynamic movements by concentrating on breathing deep. We will also try to stimulate and activate dormant lung cells by breathing deep in different postures. 
    During this class we will strengthen our energet...
  • Description: Introduction to Meditation for Health and Martial Arts 
    In this class we will learn and practice regulating your brain waves. We will try to reach the brain waves between awake and asleep, Theta, which is meditation. When you are in the brain waves between awake and asleep you are in the zone, in the moment or experiencing Theta brain waves during which all your senses are alert. When you reach and stay in Theta brain waves, or meditate, you may be activating the production of the Happy Hormones. Spending time in deep levels of meditation allows the body and the mind to deeply relax, rejuvenate and heal. For more information about meditation and its many benefits you can go to my website or blog. 
    During this class, we will emphasis the Up and Down Forces or correct alignment with deep breathing while sitting and standing. We will learn and practice Zen meditation using the breath to quiet the Monkey Mind, the emotions and thoughts, while sitting. 
    Some of th...
  • 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
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