Pilates Mat  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 classes are traditional Joseph Pilates Method style with various influences (Michael Miller, Stott, PhysicalMind, Power Pilates, etc.). 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 Mat Challenge This class blends Pilates with isometric core-strengthening exercises to challenge your strength, flexibility, range of motion, endurance and mental toughness. It will work your whole body and you will feel the results! If you have Pilates experience and are up to a challenge, join George for this power hour. Pilates Mat Plus A traditional Pilates Mat class enhanced with liberal use of props and equipment including hand weights, stretch bands, magic circle/rings, mini-balls, full-size exercise balls, BOSU, etc. Prenatal Pilates 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. Nia™  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™ 5 Stages of Self-Healing 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 Nia's 5 Stages of Self-Healing 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. This practice can be taken home and be done each day on your own, which means you can receive the benefits all month long. 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! Yoga  When something has been around for thousands of years, it's not a fad! 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. 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. Hatha Yoga 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.
Power Flow Yoga  Build strength, stamina and flexibility with this flowing power yoga class. This is a vigorous and physically challenging yoga style incorporating Sun Salutations and other vinyasas (flowing series of postures linked by the breath) as well as abdominal exercises. Prepare to push your edge and work up a sweat! The dynamic flowing stream of asanas cultivates mental and physical balance and tones the whole body, while inspiring an overall sense of vitality. Vinyasa Flow requires moving quickly and smoothly through the postures and transitions, so it is not recommended as a starting point for those with no yoga experience. Yoga Flow Experience this dynamic slow flow 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. This class offers a clear explanation of postures and modifications catering to each student’s individual needs. "Go with the flow, open your heart, focus within and set your spirit free." Chakra Flow Yoga A moderately paced yoga flow practice (see above) infused with an energetic exploration of the chakra energy system. The flow practice is refined with detailed instruction in specific poses and culminates in a deep meditation experience. Viniyoga 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. Chair Yoga  Have you always wanted to practice yoga, but found it too intimidating for your mobility level or body type? All types of people can enjoy Chair Yoga's many benefits, especially the baby boomer population and those with limited mobility, plus sizes, knee injuries, hip replacements, balance issues and nervous system disorders. It will help you increase your vitality, strength, flexibility and balance; rejuvenate your body and spirit; reverse the effects of aging; and experience a better quality of life. This class teaches seated and standing yoga postures and breathing techniques done with the support and added stability of a chair. Modifications are offered to meet individual needs, and students are encouraged to rest when necessary and only participate in the postures that are comfortable for them. Ideal for those who are new to yoga later in life, have physical limitations that may prevent getting up and down from the floor easily, are recovering from injury or illness, or just prefer a less strenuous class. Restorative Yoga  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." PLEASE NOTE: Our drop-in Restorative Yoga classes are limited to no more than 20 students (series classes may be limited even further). Please reserve in advance online, or arrive early in order to ensure a spot in class. Latecomers may be turned away if the class is already crowded. We cannot make exceptions due to the quantity of blankets and props needed for this class. In addition, we have enough blankets at the studio to provide a maximum of three per person (sometimes fewer if the class is large). 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 mats, blankets, 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. R & R Yoga Rejuvenate, relax, refresh, renew, restore. A gentle-to-moderate intensity yoga class that is a perfect blend of active asana practice and relaxing restorative (passive) poses (see above). Get the body moving with ease and then sink into deeply relaxing poses in the tradition of Judith Lasater's Relax and Renew® yoga to restore the body and the mind. This class is a great way for yogis of all levels to counter the effects of fatigue and exhaustion from our high stress environments. Prenatal Yoga  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 Fundamentals & Flow This class is for Level 1 or 2 yoga students who want to elevate their practice and ratchet up their asana skills. The class focuses on alignment, precision and technique. It also includes vinyasa flow to build stamina and grace and emphasis on lengthening the muscles to increase flexibility and strength. Learn to move effortlessly and mindfully from one posture to the next. Familiarity with standing poses is helpful, so this class is not recommended for absolute beginners. Yoga Play A fun, lighthearted, eclectic class in which we explore yoga poses and movement with a playful, relaxed approach. All levels are welcome. Come unwind with this "yoga happy hour" that welcomes laughter and play and doesn't take itself too seriously! You'll get a good workout and a nice stretch, and leave with a smile on your face. On The Ball  This dynamic exercise-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 to ensure a spot. 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 mat 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. 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. Zensual Dancing™ Zensual Dancing™ is a unique blend of meditative movement and exotic dance with Law of Attraction-based principles. Exotic dance is a beautiful and skilled art form that celebrates women's beauty, both inside and out. It also gently tones, and encourages strength, flexibility, and endurance. In Zensual Dancing™ there are no levels. The focus is on creating a more authentic dance sourced in creative expression. The same move can be executed and combined a myriad of ways... it is up to you to let go and let the creativity flow. Each woman is encouraged to bring her uniqueness to her own dance. Seductive music, positive and detailed instruction, and a supportive community environment guide you throughout the class. The weekly drop-in class focuses on free movement (finding your own dance) while maintaining correct posture and technique, as well as learning/practicing moves in short routines. Workshops and series are also offered. Truly, every woman can do this no matter her fitness level. Each class is different and will provide a space for you to explore your unique organic feminine movement. For women only. Wear comfortable workout clothes, bring high heels (no stilettos, please), and bring knee pads if you have them (blankets will be provided if you don't have knee pads). Zensual Dancing™ provides the space and modifications for all fitness levels and body types to participate. Bellydance  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  Mild, hot or hotter? Add a little spice to your dance moves! This class combines hot Latin dances like the Merengue, Rumba and Mambo with a great cardio dance workout for improved agility, stamina and muscle tone. Each class includes warm-up, strengthening exercises, cool-down and stretching. 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 space!) Zumba™ Take a trip around the world in one hour! This class will lift your heartrate as well as your spirit. It's a cardio dance class where you can let loose and have some fun while you salsa, merengue 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™! 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 space!) Find out more about the international Zumba™ phenomenon!  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). Bollywood Funk Film and music from the far east is gaining popularity all over the world. Indian and Bollywood music is played in clubs and lounges everywhere, often mixed with hip hop and funk to create an east-west fusion. This unique dance class is inspired by the choreography and music from Bollywood movies, old and new. A multitude of styles used in Hindi movies are incorporated: Bhangra, Bellydance, Hip Hop, Indian classical dance and western Jazz Dance. The class level is mixed, with adaptations offered to increase/decrease the difficulty level. Some background in any dance technique is recommended before taking this class. Hip Hop Level 1 (beginner/intermediate) focuses on the latest hip hop and music video moves with basic jazz dance steps such as kick-ball-change, pivot turns and three-step turns. This class emphasizes coordination, isolations and cardio. 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 will 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 warm-up. Previous dance experience is not required. For both levels, 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!) Level 2 (intermediate/advanced) incorporates everything from Level 1, with a little something extra! This class will use faster music and more choreography with intricate movement and technique. We will venture out into different choreography styles and other forms of hip hop. This is a mixed level class; previous dance experience is helpful (but not required) as the class is high-energy, fast-paced, and choreography-intensive. 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! Each class will include a 15-20 minute dance-based stretch and warm-up. Dance Fusion Increase fitness, agility, coordination and stamina with this expressive, flowing movement class that 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 while maintaining a continuous flow of movement. 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 and www.movingcenterschool.com. Ecstatic 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 is an authentic, spontaneous, expressive, meditative movement practice (and a great self-directed dance workout!) inspired by various freedance practices including the 5Rhythms™. 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! If you love to dance but not the club atmosphere, this is for you. It's about putting your soul in motion and giving yourself permission to dance without holding back.  We dance barefoot (or with appropriate soft-soled shoes) 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/DJ to help deepen your experience. You're free to dance by yourself, with another, or join a spontaneous group expression. The music gradually builds to a high energy level and then winds back down to a meditative, relaxing finish. Be prepared to sweat. We become a community or "tribe" that looks forward to dancing together each week. And we look forward to welcoming you into the group! Please note, Ecstatic Dance is a "community class" offered on a sliding scale basis. Learn more at the Dallas Ecstatic Dance meetup site. TranceDance 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 training through the Natale Institute and Wilbert Alix, one of the pioneers of contemporary shamanic TranceDance. Learn more at www.trancedance.com. |
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