|PILATES & CORE|
Pilates Mat | Pilates Mat Basics
Pilates Core Fusion | Pilates Body Flow
Tone & Sculpt | Pilates Equipment | Orbit
On The Ball | Core & More | Yoga to the Core
YOGA & MEDITATION
Yoga | Ashtanga Vinyasa Yoga | Energize & Revitalize Yoga
Choga Flow™ | Deep Stretch Yoga
Yoga to the Core | Yoga Flow | Yoga Align & Balance
Yoga Fundamentals & Flow | Iyengar Hatha Yoga
Yoga for Back Health | Relief and Release Yoga
Release and Flow Yoga | Restorative Yoga
Mindful Yoga | Viniyoga
Prenatal Yoga | Mommy & Me Postnatal Yoga
DANCE & NIA
Nia | Nia Core | Nia Night Owls | Nia 5 Stages
Zumba | Zumba Toning | Cardio Latin Dance
Bellydance | Bollywood Dance | Burlesque
Dance It Out | Hip Hop | Hip Hop Hustle | Hoop Dance
TranceDance | Ecstatic Dance | 5Rhythms
Chair Dance Fitness | Zensual Flow
Pole Dancing & Zensual Dance Fitness
FUSIONS & OTHER
Boxing for Total Body Fitness
Raise the Barre! Ballet Workout
Laughter Yoga | Aikido | Qigong
Pilates is a non-impact, non-aerobic, deep muscle conditioning method that tones and strengthens the whole body, with special emphasis on the powerhouse (the abdominal, gluteal, inner thigh and back muscles). It improves flexibility and posture while strengthening the muscles deep in the torso and around the spine to help prevent injuries and alleviate chronic pain. It can help sculpt long, lean muscles from head to toe, improve coordination, correct body imbalances, and prevent osteoporosis. Pilates provides total body conditioning without the bulky results of weight training. The exercises can be modified to range from gentle to challenging, depending on your fitness level and goals. The Pilates method is so safe and so effective, it's often used in physical therapy facilities to help rehabilitate and prevent injuries. Discover for yourself why Pilates is one of the hottest trends in mind-body fitness. Our Pilates Mat classes are classical Joseph Pilates Method style with various influences. Beginners, the best place to start is in our Pilates Mat Basics series classes.
Pilates Mat Basics
The fundamental Pilates mat exercises, with modifications offered for those who need them. This class is ideal if you are new to Pilates, have physical limitations, or simply prefer a less challenging flow than our mixed-level classes. Also a great opportunity for experienced students to go “back to the basics” and work more slowly and deeply.
Pilates Core Fusion
A Pilates-based mat class enhanced with various core-strengthening fitness methods and use of props and equipment including hand weights, resistance bands, magic circle/flex rings, mini-balls, full-size exercise balls, BOSU, etc. Each instructor adds their own unique experience and style.
Pilates Body Flow
A gentle yet highly effective physical toning and conditioning method that improves flexibility, builds core strength and stability by generally focusing on the deep abdominal muscles. These exercises incorporate basic Pilates postures, breathing techniques, back strengthening, balance, and postural awareness, and incorporates various stretching postures throughout. This mat session is easily adapted for all levels, and may use stability balls, and Pilates ring as needed.
Rather than simply modifying a regular Pilates or exercise class, our prenatal Pilates classes are specifically designed to help prepare the body and the mind for labor, delivery and motherhood. You will learn and practice specifically modified exercises safe for mom and baby that help maintain or correct posture and prevent neck and lower back pain, sciatica symptoms and other common complaints associated with pregnancy. These classes are appropriate for both beginning and experienced Pilates practitioners in their second and third trimesters with their doctor's OK to exercise.
Tone & Sculpt
Tone your body and increase your metabolism by building muscle mass. This class targets all the major muscle groups: arms, legs, back, chest, shoulders, and abs. We'll use a variety of equipment including hand weights, resistance bands and more. Athletic shoes preferred for safety.
Discover the transformational power of joyful and purposeful movement! Nia blends an invigorating cardio workout with global dance forms, martial arts, yoga, creative movement and powerful imagery. Experience the expressiveness of dance, the power and explosiveness of the martial arts, and the wisdom of healing forms of bodywork. Nia is not just a workout or a dance class; it's a life practice that works with the natural wisdom and intelligence of the body, mind, spirit, and emotions. Nia actually teaches you how to move with more awareness, openness, comfort and joy.
If you've given up the quest for perfect inner thighs in favor of inner peace; if you strive for oneness instead of thinness; if you want a class focused more on your heart than your heart rate; if a more nurturing, less punishing workout sounds appealing; then Nia is for you! Nia is the ultimate "East meets West" method to tone body, mind and spirit. Nia's barefoot, grounded approach maximizes body efficiency and teaches us to consciously move in a gentler way. The result is a fusion of movement styles that is more free than other cardiovascular exercises. Modern and jazz dance movements are mixed with heart-pumping kicks and blocks as well as subtle therapeutic suggestions and visualization techniques to help develop awareness and heightened sensation.
Out goes the credo "no pain, no gain," and in comes the pleasure principle, "If it feels good, do it!" Nia can be done by anyone and is easily adapted to personal needs. It challenges and fulfills the old and young, fit and not-so-fit, dancer and non-dancer alike. You have to experience it to understand why Nia devotees are so passionate about this fast-growing fitness method.
For more about the Nia Technique, go to www.nia-now.com.
Nia™ Night Owls
Energize+Relax=Balance. In this special later-evening Nia class (Wednesdays 7:30p), you'll get an awesome full-on, full-body Nia workout AND experience the "softer sides" of Nia with more focus on floorplay, 5 Stages, yoga stretching, healing bodywork, and moving meditation. This allows us to wind down naturally toward the end of our evening. Come end your day the Nia way!
Experience the joy of conditioning your core in a 30-minute "express class" format. This weekly class focuses on Nia White Belt principle eight, The Core of the Body, which directs you to integrate your pelvis, chest, head and spine with all of your body's movements. With a focus of intensity and an intention to build core strength, this class offers a fun and different way to trim your waist and strengthen your abdominals and lower back using Nia-esque movement and music. Become a Sensation Scientist by exploring the sensation of strength and agility in your body! We suggest bringing your yoga mat for the floor exercises. (Mats are also available at the studio.) Nia Core may be taken as a stand-alone 30-minute "express" class or as a great follow-up to the regular Nia class before it.
Nia 5 Stages™
Nia's Classic Practice of the 5 Stages of Self-Healing consists of 5 powerful movements: embryonic, creeping, crawling, standing, and walking. We begin in embryonic and move through each of the 5 Stages consecutively, without thinking, seeking the sensation of pleasure. This allows you to sense the natural ability your body has to realign itself and self-heal through movement.
In this class, we follow The Body's Way, the science behind Nia, which provides a map to explore function and use of body parts. This unique map provides the information you will use to help organically re-pattern and re-structure your body. The object of practicing the Nia 5 Stages is to prepare the body to become more functional, energetic, and comfortable while moving, dancing Nia, running, or while in yoga postures such as downward dog, spinal twist, forward bend, or child's pose. Used individually, each stage of movement gives you the opportunity to feel and sense body parts that may need a little healing attention, and to feel and sense physical places that need to be opened, softened, strengthened, and more aligned.
Practicing every day will vastly accelerate your healing and transformation process. Take pleasure in allowing your body to move on its own by witnessing how your body moves you!
The ancient practice of yoga is an experiential path of self-discovery and holistic health. It is a transformational life practice that can help people of all ages improve physical fitness, flexibility, range of motion and balance, as well as mental clarity, stress management, self-understanding, and overall well-being. All of our yoga classes are based on traditional Hatha Yoga technique and principles of alignment. We strive to help each student develop a balanced and appropriate practice based on his or her needs and abilities. Modifications and adaptations are provided, emphasizing the function of each asana (pose) over the form. Through the time-tested practice of yoga, you'll begin to move with greater fluidity, ease, flexibility, grace, and authenticity.
Classes include yoga postures (asanas) and exercises, breath and energy work (pranayama), and meditation. Our Yoga Basics series are most appropriate for beginners, those with very limited flexibility, and anyone who prefers a slower, gentler class. The drop-in classes will introduce inversions, flowing sequences and more challenging poses. The focus of our yoga classes is to help students develop an ongoing practice that is personal, nurturing, and joyful.
Yoga Align & Balance
This alignment-based class teaches the fundamentals of yoga to help build strength, flexibility, balance, restoration and deeper understanding of asanas while having the body’s skeletal system in proper alignment to prevent and rehabilitate injury. Each class will vary, usually consisting of pranayama (yoga breathwork), individual asana study, flow-based sun salutations, and finishing with well-deserved restoratives. We'll work on specific muscle groups or parts of the body with an emphasis on strengthening, improving range of motion, and releasing tension and tightness. This is an informal and lighthearted class where you can focus on what your body needs. Suitable for all levels, with modifications provided when needed.
Yoga Fundamentals & Flow
This class is for beginning and intermediate yoga students who want to elevate their practice and improve their asana skills. The class focuses on alignment, precision and technique, while providing a deep stretch. It includes some basic vinyasa flow to build stamina, grace, and the ability to move effortlessly and mindfully from one posture to the next. Emphasis is on lengthening the muscles to increase flexibility and strength. Familiarity with standing poses is helpful, so this class is not recommended for absolute beginners who have not taken a Yoga Basics Series or other beginning yoga class.
Iyengar Hatha Yoga
The practice of cardiovascular and meditative Iyengar Hatha Yoga postures will enhance flexibility and increase stamina, body awareness and breath. The Iyengar method is known for meticulous alignment, detailed instruction, generous use of props to feel the correct direction, and lengthening the time in the pose as well as the breath.
Experience a dynamic flowing yoga, a fusion of Sun Salutations and a unique, eclectic series of postures linking breath with movement. This class flows like the waves of the ocean, smooth and gentle, powerful and challenging, fluid and free. Explore the depths of possibility beneath the surface, allow any fears and worries to float away, and emerge buoyant, refreshed and full of life, discovering a potential you never knew existed within. Increase strength, flexibility, and balance, reverse the effects of aging, rejuvenate the nervous system, and calm the mind. Modifications are offered to help meet each student’s individual needs.
Ashtanga Vinyasa Yoga
Work through traditional Ashtanga poses in a slightly different, fast-paced sequence. Start with Surya Namaskara (Sun Salutations), moving through a standing series, a seated series, and the traditional Ashtanga finishing series.
Synchronizing breath and movement, practice advanced breathing techniques while strengthening the bandhas, which help in retaining an asana and in moving in and out of it. Strengthen your arms for arm balance postures and inversions.
All levels are welcome in the Ashtanga Vinyasa Yoga class, advanced students will be given options to work through while beginners will be given modifications appropriate to their practice. Some basic yoga experience is helpful.
Viniyoga is a Sanskrit term that means differentiation, adaptation, and appropriate application. As a style of practice, it is a highly therapeutic yet challenging form of yoga that empowers students to choose from several adaptations in each asana (yoga pose) to make the practice relevant to their own needs, rather than striving to reach an "ideal form" in the postures. Some other elements that differientiate Viniyoga from other forms of yoga are the conscious linking of the movements to a progressively deeper breath, the judicious use of repetition of movements and holding of postures, and the understanding that as we age, so our practice should change to support balance and health. Viniyoga offers the same benefits of other hatha yoga styles but is quite unique in many ways and needs to be experienced to be appreciated. Because of its adaptability, this method is appropriate for all levels of practitioner.
Chogaflow™ is a unique chair yoga practice, done both seated and standing, integrating breath with movement. Chogaflow™ is ideal if you are new to practicing yoga, if physical limitations prevent you from getting up and down from the floor easily, or if you prefer a less strenuous class. Chogaflow™ emphasizes alignment, allowing you to explore poses in an anatomically correct way. You will enjoy the many benefits of a traditional yoga practice without ever having your knees touch the floor. Join Valerie Rogers, the creator of Chogaflow™ as she guides you through a fun, easy-to-follow, safe journey of self exploration. Experience increased vitality, flexibility, strength, and balance. Modifications are offered to meet individual needs.
By bringing conscious awareness to the breath, bring your body and mind back together into union. In this class, we’ll create and enjoy present moment awareness, while combining yoga postures, simple physical movements, and mindfulness practices, which may include short periods of sitting and walking meditation.
While all yoga includes an invitation to practice mindfulness, this class will provide a slower, more intentional focus of cultivating awareness as the primary practice. Offered as a gentle class appropriate for anyone, you’ll also be invited to explore more challenging variations and are encouraged to bring your attention to, and honor, your level of physical ability, extending your practice of mindfulness to include compassionate care for yourself. By practicing in this way, you’ll begin to bridge the gap between how you practice yoga and how you bring your practice into your daily life.
Energize & Revitalize Yoga
Learn how to return energy back into your mind and body with a deepened study of the chakras. Learn the consciousness connected with each chakra through chanting, pranayama, guided meditation and visualization, and postures to support energy moving through each chakra. With this balance, bring yourself in full alignment. We all have the ability to energize and revitalize ourselves on the mat as well as in our lives!
Release and Flow Yoga
A fusion of slow flow yoga and massage ball work, this unique class combines long holds of invigorating, meditative flow linked by the breath. Each class promotes myofascial release while enhancing awareness to shift long-held patterns of mind (thought) and body (movement) for renewal and healing.
The flow begins by warming the body with massage ball work and transitions into a creative sequencing of yoga poses, ending with a restful cool down before easing into deep relaxation. Beneficial for de-stressing, re-energizing and moving beyond tension in your yoga practice.
Relief and Release Yoga
Listening to the clues your body is giving you, bring awareness to the places you resist and begin moving into freedom of body, mind and spirit. Each class focuses on a specific area of the body, beginning with massage ball work to discover and release blocked energy which lies in constricted fascia that surrounds the muscles. With the breath and movement of yoga, release deeply into the newly created openings. As the stress melts away, you'll increase your strength, flexibility and energy, revealing a greater sense of well-being.
The Relief & Release Yoga series is appropriate for all levels of experience and is beneficial for anyone managing chronic muscle tension, for those wanting to move beyond tension in their yoga practice or who simply need to de-stress.
A gentle, slower-paced Hatha yoga class focusing on passive, supported poses and breathwork to allow the body to open, release and stretch. Restorative yoga aids sleep; rejuvenates; and heals the effects of stress, fatigue and illness. By slowing down and withdrawing from the hectic pace of our daily lives, we restore balance to the autonomic nervous system and greatly reduce stress. These postures are supported by blankets, blocks and other props and are held for several minutes, allowing the body to release and stretch deeply. Remaining in these "effortless" postures longer allows physical and emotional blocks in the body to release. Restorative Yoga is a beneficial addition and complement to any style of yoga practice. Yoga Journal describes it this way: "Some yoga poses taste a little bit sweeter than others. And if yoga were a smorgasbord, restorative postures would most definitely be at the dessert table."
We have enough blankets at the studio to provide about two per person for a typical class. Many restorative poses need more than this (4 or 5 per person) to be completely comfortable and effective. We strongly recommend purchasing and bringing your own blankets, mats, bolsters, etc. for the best possible restorative experience. Any type of firm, flat blanket will do, they don't have to be yoga blankets specifically. Yoga mats and blankets are usually available for purchase in our Abundance Boutique; yoga supplies are also widely available online.
Deep Stretch Yoga
Tight muscles are often the source of pain in the knees, back and shoulders and can contribute to injury. Stretching improves circulation, can speed recovery after muscle injuries, and helps to diminish pain by improving range of motion. This is beneficial to any physical practice, fitness regime, or simply performing the tasks of everyday life. This yoga class will focus on the seated and lying yoga poses and the use of props that allow all participants to experience poses more easily and fully. Breathing techniques are emphasized to relax muscles, deepen the stretch, and increase flexibility.
The benefits of attending a prenatal yoga class are far beyond what you can receive by simply modifying a regular yoga or exercise class. Our Mamaste™ prenatal yoga classes are specifically designed to help prepare the body and the mind for labor, delivery and motherhood. The exercises are carefully chosen to be safe for mom and baby, to maintain or correct posture and to relieve neck and lower back pain, sciatica symptoms, cramps and other common complaints associated with pregnancy. You will learn specialized movements and breathing techniques to be used during labor. Learn to relax on command and to keep a positive outlook while clearing the mind of the stresses associated with pregnancy and motherhood. Deepen the bond with your baby and enjoy support and encouragement from the other students. Many lifelong friendships start in prenatal yoga classes! These classes are appropriate for both beginning and experienced yoga practitioners in their second and third trimesters and conform to the safety guidelines of the American College of Obstretricians and Gynecologists for exercise during pregnancy. A physician’s release is required, available online here. A postnatal "Mommy & Me" class series is also available. In addition, private and semi-private sessions are available with certified prenatal instructor MiMi Mears.
Yoga to the Core
A fusion of power flow yoga, core strengthening, light hand weights, and deep stretching... all designed to increase stability, strength, flexibility, muscle tone, coordination, and agility. This is a challenging all-in-one workout and not recommended for yoga beginners.
On The Ball
This dynamic stability-ball workout combines a cardio warm-up, upper and lower body resistance exercises, Pilates-based core stability training, and yoga stretches to improve strength, balance and control. It's a great workout that will challenge all levels of fitness. Please bring your own ball if you have one, as the proper size is important, or you may borrow one of ours. Athletic or soft-soled dance shoes optional. Space is limited in ball classes, so please arrive early or sign up in advance online.
Core & More
A fun and upbeat yoga/Pilates hybrid class that challenges you to lengthen and strengthen your entire body. The format consists of Pilates matwork and other exercises to isolate and strengthen core muscles, hand weights to strengthen the upper body, and standing and seated yoga poses to improve lower body strength and flexibility. There is an emphasis on using the breath to obtain proper alignment. The results are improved endurance, flexibility and energy. All levels encouraged and welcome.
If you are interested in the therapeutic benefits of meditation, but find it difficult to simply sit still, then Active Meditation is for you!
Osho Active Meditations allow for your excess energy to be accessed, used up, discharged and moved before naturally going into the stillness of a meditation. Each Active Meditation is about one hour long and is divided into 4 to 6 stages. They include a variety of energetic movement techniques: Breath work, Plyometric exercises, Tai Chi, Kundalini Yoga, Bioenergetics, Non-stylized dance and Reiki. These stages follow a natural progression through the release of tensions in the subconscious body-mind. Pre-recorded music helps to carry the meditator from one stage to the next without needing to engage the conscious mind. Reset your patterns to the inherent rhythm of your highest self.
The meditations include:
CHAKRA BREATH - Focused Breathing in the Energy Centers
NADABRAHMA - Inner Balance and Harmony
YES \ NO - Speak your authentic Yes and Own your Inner Truth
HEART CHAKRA - Sufi Dance of the Four Directions
MANDALA - Builds Concentration and Personal Power
Power DYNAMIC - Rapid Emotional Connection and Release with a Creative Arts process to close
KUNDALINI - Self-Acceptance and Celebration
MAHAMUDRA - uniting with the cosmos
Wear comfortable clothes and bring a sitting pillow. No experience necessary.
20/20/20 Universal Core
Movement, intention and activity embodied in a three-part structure. Each segment encompasses a different intention, form and quality of movement. 20 minutes of rhythmic, fluid movement and gentle cardio with light weights. 20 minutes of Pilates-inspired core strengthening and conditioning. And 20 minutes of yoga-based toning, stretching, balancing, relaxation, meditation and contemplation. Complete mind-body fitness in one hour that will fly by.
Boxing for Total Body Fitness
Boxing for Total Body Fitness is an intense cardiovascular and strength conditioning class designed to challenge the entire body. The active workout consists of punches, kicks, jumps, push-ups, and the Pilates Method. Become stronger, fitter and leaner while improving your balance, coordination, flexibility and stamina. Those seeking the ultimate challenge in fitness and body awareness are invited to take the Boxing for Total Body Fitness challenge.
Bring water and towel. Athletic shoes required. Participants must understand core activation for maximum benefits. Class is not designed for those with back, knee, hip, shoulder or ankle ailments.
Raise the Barre! Ballet Workout
Raise the bar on your workout and sculpt a dancer’s body with ballet-based barre and floor exercises. Ballet works muscles you may not be accessing in other forms of fitness. It creates a long, lean physique and helps strengthen and shape the feet, legs, glutes, abdomen, back and upper arms. Improved alignment, balance, posture and grace are added benefits. Classes may include barre and floor exercises, light hand weights, and stretching. No dance experience needed. Ballet/dance shoes suggested but may be done barefoot as well.
Bellydance is an increasingly popular form of fitness, recreation and personal expression for many women. In this class you'll learn and practice the graceful, mesmerizing movements of cabaret-style Middle Eastern bellydance. Bellydance is based on movements that are natural to the body. People of all ages, body types and levels of fitness can do it. Those who don't enjoy traditional fitness routines may find new passion for movement when it's accompanied by exotic music, colorful veils, and tinkling hip scarves. And for those who are already physically fit, bellydance can provide a new physical and mental challenge as you learn to move your body in new ways. While there are many opportunities to perform bellydance as an amateur or professional, you don't have to want to perform to benefit from this fun and healthy style of dance. It will help you tone and strengthen, release stress and tension in the body, move with more grace and fluidity, and celebrate your innate feminine power. No experience is required for our mixed-level classes, but the Bellydance Basics series is the best place to start for new beginners.
Cardio Latin Dance
Hot Latin dances like the Merengue, Rumba and Mambo, and occasionally a little Swing and Jitterbug thrown in for variety, are done without a partner for a great cardio dance workout and improved agility, stamina and coordination. This is no "ballroom" dance class... prepare to sweat! No experience necessary but basic dance technique will be helpful. Smooth-soled dance shoes recommended. (Please be sure any street shoes worn into the studio are CLEAN before entering!)
Burlesque is back! Women everywhere are rediscovering their flirty, feminine side with burlesque dancing. We've added a fitness focus so you can work your core, hips, thighs and butt while exploring your inner bawdy girl in this fun and sexy workout. Each class will guide you through a series of burlesque moves and floor work that will strengthen and tone while you improve your posture, flexibility and balance. No experience necessary. Wear yoga or workout clothes and bare feet.
Get a new spin on life and fitness with hoop dancing! This upbeat, aerobic workout blends the invigoration of cardio with a mind-body connection while improving balance, flexibility and core strength. We will hoop at the waist, hips and off the body while moving and dancing with the hoop. No prior hooping experience required. Just come ready to have fun! If you find you need a little more basic instruction, check out our Hoop Dance Basics series.
A few loaner hoops will be available for use during the drop-in class, but you'll want to have your own if you plan to be a regular hooper. This is not the same as your child’s flimsy plastic hoop! Talk with your instructor or front desk staff if you're not sure what to get. Sassy Hoops are available for purchase in the Abundance Boutique.
Lift your heartrate as well as your spirit! This is a cardio dance class that also helps you let loose and have some fun while you salsa, merengue, bellydance and bhangra to a world beat. The routines feature resistance training as well as interval training sessions; fast and slow rhythms are combined to tone and sculpt your body while burning some serious fat. Blend some Latin flavor, an international soundtrack and today's hottest moves into the mix, and you've got Zumba! Join the party. No experience necessary. Soft-soled dance shoes or sneakers recommended. (Please be sure any street shoes worn into the studio are CLEAN before entering the studio!)
Find out more about Zumba™.
Watch what happens in a MoveStudio Zumba™ class.
Shake things up! This special Zumba class adds the challenge of weighted maracas (Zumba Toning Sticks) to increase your upper body workout as well as the fun factor! These are not your average dumbbells: Filled with sand, they allow more “give” than traditional hand weights and let you shake, rattle and rock your way to sexy, leaner muscles and a more sculpted shape. Note: If you do not yet have Toning Sticks, the class may be done without them or using one-pound barbell-shaped hand weights as a substitute. Toning Sticks are available for purchase in the Abundance Boutique at MoveStudio or online from Zumba.
Dance It Out™
Dance It Out is a fun, total body fitness-based dance work out. It includes all styles of dance, from Country to Bollywood to Hip-Hop and Latin...to name just a few. Any age-group and any level of fitness or expertise will have fun, burn calories, and move, move, move! Come Dance It Out!
Hip Hop Hustle™
Burn up the dance floor and burn calories too! For decades, people have loved dancing “the Hustle.” This fun, energetic new class blends hip hop and hustle dance moves, making them simple and easy to follow but high fitness intensity! Anyone can do this, there is no dance experience required; but you will get a serious cardio and core sculpting workout, so it's not for the less fit. The moves are broken down and simplified, making them easier to follow, and easier to ROCK! You'll spend less time learning the steps and getting "up to speed" and more time dancing your butt off. All levels will have a blast and get an awesome workout. Soft-soled dance shoes or sneakers recommended. (Please be sure any street shoes worn into the studio are CLEAN before entering the studio!)
Find out more about Hip Hop Hustle™.
Lyrical Jazz Dance
A fun blend of lyrical, theatrical and contemporary jazz dance styles. This mixed-level class includes warm-up, stretching, core conditioning, across-the-floor and center technique work, and original choreography each class to contemporary music. Soft-soled jazz or lyrical dance shoes or bare feet recommended (dance-sneakers and street sneakers are not recommended).
Experience the mesmerizing world of contemporary Indian dance and music! The glamour, grace, vibrancy, and energy of Bollywood dance has made it one of the most exciting forms of dance fitness today. Indian and Bollywood music is played in clubs and lounges everywhere, often mixed with hip hop and funk to create an east-west fusion, as seen in recent Bollywood movies like Slumdog Millionaire. Bollywood has the energy and world-music appeal of Bellydance and Zumba, with its own unique style of music and movement sure to get you dancing in new ways. In Bollywood dance you learn to move all parts of your body, from face to hands to hips to feet, in a graceful yet energetic way. Along with the basics, we'll put steps together into fun choreographed sequences that will get your heart pumping. No experience is required.
This mixed-level class focuses on the latest hip hop and music video moves, emphasizing coordination, isolations and cardio. It's high-energy, fast-paced, and choreography-intensive. With familiar moves you will feel comfortable using outside the studio, and challenging enough to make you break a sweat, this class is for everyone! We incorporate other dance genres such as Salsa and African dance for a more fun and challenging experience. Each class will include a 15-20 minute dance-based stretch and strengthen warm-up. Previous dance experience is not required, but will be helpful. Whether you're in need of a good dance workout or getting ready for auditions, this class has something for everybody... new kids on the block and pros alike!
Sturdy sneakers and flexible clothing (no tight-fitting street wear) are recommended; no jazz shoes or bare feet, for safety reasons. (Please be sure any street shoes worn into the studio are CLEAN before entering the space!)
Check out some video clips of choreography from Geena's hip hop classes!
Improve your dance skills as well as fitness, agility, coordination and stamina with this fun class. It blends various dance and music styles (hip hop, jazz, world, funk, Latin, tribal, and more) to create a fun, fresh dance workout that will move you, body and soul! Previous dance experience is helpful, but not necessary, for this mixed-level class. In a follow-along format, the steps are added on gradually so that you are dancing actual choreography in no time! All levels of dance and fitness will have a great time and get a great workout. Get ready to move, sweat and express yourself in a playful and welcoming atmosphere. Jazz dance shoes or dance-sneakers recommended. (Please be sure any street shoes worn into the studio are CLEAN before entering the space!)
5Rhythms® Moving Meditation
The 5Rhythms® is a simple and powerful moving meditation practice. There are no steps to follow, no choreography to learn, no way to do it wrong. With gentle guidance and focused exercises we enter into the dancing path to put our psyche in motion and open to the wisdom of the body. Our teachers will be the Five Rhythms of Flowing, Staccato, Chaos, Lyrical, and Stillness; our tools will be our breath, feet, knees, hips, spine, shoulders, elbows, hands, and head. Each of the rhythms of the Wave represents an energetic field with unique teachings that have direct application and consequences in our lives: We will dive into our fluid nature, focus our attention on what is being expressed through the heart, find freedom as we release body and mind, expand into our own funky and creative style, and dance until we empty into the fullness of being.
Everyone is welcome, no matter what shape, size, age, limitation or experience. All that is required is an open curiosity and a willingness to experience the joy of moving deeply and freely. Bare feet or soft-soled dance shoes recommended.
For more information about the 5Rhythms® go to: www.gabrielleroth.com (5R global)
www.bodyspiritdance.webs.com (5R in Dallas)
Ecstatic Dance / Conscious Dance
Dance the way your body wants to, without choreography or judgment! Get out of your head and into your body, discovering the innate body wisdom you possess. Ecstatic Dance (also known as Conscious Dance) is an authentic, spontaneous, expressive, meditative movement practice that incorporates elements of various methods including 5Rhythms™, Kundalini Dance, TranceDance, DanceMeditation, etc. Go beyond the limits of your habitual movement patterns and explore your unique inner dance. No experience needed, just a willingness to move and be moved!
We typically dance barefoot at our own pace, without verbal interaction. There is no choreography or instruction, but a focus and other suggestions may be offered by the facilitator to help deepen your experience. You're free to dance by yourself, with another, or join a spontaneous group expression. The eclectic music gradually builds to a high energy level and then winds back down to a meditative, relaxing finish. Be prepared to sweat. The Ecstatic Dance community is a "tribe" that enjoys dancing and growing together, and all are welcome.
Find more local Ecstatic Dance opportunities at the Conscious Movement Dallas Facebook page.
Ride the wave of your breath into the depth of your Self, and let the rhythmic soundscape take you on a journey of timeless freedom. TranceDance is a powerful meditative movement practice driven by dynamic percussive rhythms, breathwork, intention, visualization, and the use of a blindfold or bandanna, stimulating an altered state of consciousness. It is an ancient form of movement ritual and shamanic journey that can help facilitate spiritual awakening, mental clarity, physical stamina, and emotional well-being. TranceDance takes participants on an inward journey not limited to our normal perceptions of space/time. The primary focus is on self-discovery, healing, and our relationship with spirit.
Ritual trance journeys have been a vital part of shamanic and eastern dance cultures for thousands of years. This contemporary approach to TranceDance brings together the richness of these ancient rituals with some uniquely effective new techniques. One of these is the use of a blindfold or bandanna to cover the eyes, thereby shutting down the major source of distractions to the brain and stimulating our inner vision. "Spotters"/guides are present to ensure participants' safety. Each session includes a brief opening circle and time to set our intentions for the journey. Following the dance, we gather again in the circle for optional sharing and time to integrate and return to ordinary reality before leaving. Please note: arrive on time, doors are locked and no one is permitted to enter once the dance has begun. If you are new to TranceDance please arrive early for a brief orientation. Facilitators have completed intensive