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 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. 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. Note: our Nia Basics series, workshops and drop-in class are appropriate for beginners, people with physical limitations, and anyone who prefers a slower, gentler class. 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 appropriate for beginners, those with very limited flexibility, and anyone who prefers a slower, gentler class. The mixed-level 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 Flow  Build strength, stamina and flexibility with this flowing "power" yoga class. This is a vigorous and physically challenging yoga style similar to Vinyasa or Ashtanga Yoga, incorporating Sun Salutations and other vinyasas (flowing series of postures linked by the breath) as well as abdominal exercises. These classes are done in a warm (78 F) studio in order to help warm up the muscles, raise the heart rate, facilitate deep stretching, release tension, and detoxify the body. 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. Yoga 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.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. Forrest Yoga Forrest Yoga was born from Ana Forrest's 30-year teaching journey and is based on traditional hatha yoga. It uses unique abdominal strengthening postures and intense pose sequences, compassionately taught, to develop skills in awakening each of the senses. Forrest Yoga teaches you to bring aliveness, using Ujjayi breath, into every cell of your body, igniting your passion for living. The four pillars of Forrest Yoga are Breath, Strength, Integrity and Spirit. Forrest Yoga helps you connect to your core and become strong and centered. It uses internal body heat, deep breathing and vigorous sequences to sweat out toxins while the long holds in the pose progressions help you flush, oxygenate and rejuvenate every cell. It is a strong, vigorous practice, yet Forrest Yoga is suitable for all levels of students. Each student is encouraged to explore the safe and correct way to work in each asana as well as how to use yoga to address their own unique health issues and personal concerns. Gentle Yoga This class blends basic and modified Hatha yoga poses with relaxing restorative poses. Ideal for those who are new to yoga, have physical limitations, are recovering from injury or illness, or just prefer a less vigorous class. You will learn how to modify poses for special needs and use yoga props and chairs for support. 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. Unwind, rejuvenate, and heal the effects of stress, fatigue and illness with this relaxing and "effortless" form of yoga. 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. And remaining in the postures a little bit longer allows us to release both physical and emotional blocks that may be held in the body. 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." These postures are usually deeply supported by blankets, blocks and other props and are held for several minutes at a time, allowing the body to release and stretch deeply.PLEASE NOTE: Our Restorative Yoga classes are limited to no more than 20 students. 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. Many restorative poses need more than this 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 available in our Abundance Boutique; yoga supplies are also widely available online. 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 instructors MiMi Mears and Colleen Millen. Contact the studio to schedule. 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 mid-week "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. Core & More This class combines mat-based Pilates and core work with standing and balancing Yoga poses to isolate and strengthen core muscles. It’s an upbeat hybrid yoga/Pilates workout that challenges you to lengthen and strengthen your entire body, resulting in improved endurance, muscle tone, flexibility and energy. Soma Moves  This expressive and transformative movement class draws from a variety of somatic practices including dance, Tai Chi, yoga, Pilates, and martial arts. It teaches us to move holistically -- with attention, intention and purpose -- inspiring our whole selves to respond athentically, body, mind, heart and soul. Each class will explore fundamental building blocks of movement and patterns of movement awareness, gradually building toward more complex, integrated movements and expressions. This class is geared to anyone with any level of movement experience who is interested in exploring movement, breath, energy, flow, balance, and rhythm... not just the same old "workout." Find out more at the Soma Moves website.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 necessary for our mixed-level classes, but the Bellydance Basics series is the best place to start for new beginners. Modern Dance An expressive and athletic dance class that challenges your mind and body as you explore new ways of moving through space. You'll stretch deeply, hone technique, and dance inspiring original choreography each class. Modern is a centering, expressive and interpretive style of dance that is often more body-friendly and fulfilling than ballet for adult dancers. Each class begins with a full body warm-up and stretching sequence designed to bring you into the space and into your body. This is followed by a ballet-based technical warm-up, which will help you "find your feet" and connect to your center. Then we really get moving, with choreography focused on fluidity of movement and expansive use of space. Previous dance technique experience (modern, ballet or jazz) is recommended, as this class moves quickly. Get ready to move, sweat and express yourself in a playful and supportive atmosphere. 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!) 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). Dance Team Jazz  Learn choreography and moves inspired by the NBA and NFL dance and cheerleading teams. Whether you’re auditioning for a dance team or just want an intense workout while having fun, the high-energy music and moves will give you a great boost of confidence and sense of accomplishment. Get in shape while learning the technique and steps seen on the basketball courts and football fields. Sneakers, dance sneakers or jazz shoes required; no bare feet. (Please be sure any street shoes worn into the studio are CLEAN before entering the space!) 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 The latest hip-hop and music-video moves are set to contemporary urban music, with lots of energy and lots of attitude. This class focuses on learning fun choreography by breaking the steps down, practicing them at half time, and adding on gradually until you're dancing like your favorite celebrities! Beginners and more experienced students alike will be challenged but have a great time. Sturdy sneakers recommended; no jazz shoes, jazz sneakers or bare feet, for safety reasons. (Please be sure any street shoes worn into the studio are CLEAN before entering the space!) 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 5Rhythms 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. For more information about the 5Rhythms go to www.gabrielleroth.com and www.movingcenterschool.com. Recommended reading by Gabrielle Roth, creator of the 5Rhythms Movement Meditation Practice: Maps to Ecstasy: The Healing Power of Movement Sweat Your Prayers: Movement as Spiritual Practice Connections: The 5 Threads of Intuitive Wisdom Like Ecstatic Dance, 5Rhythms Moving Meditation is offered on a "by donation" basis. You may use your MoveStudio class pass or pay per class; we respectfully request a minimum donation of $10. 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 (5Rhythms™, Contemplative Dance, Dance Meditation, Soul Motion™, 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! 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 for a little more than an hour. 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 offered on a "by donation" basis. It is not a class; there is no "instruction" or required movement. You may use your MoveStudio class pass or pay per class; we respectfully request a minimum donation of $10.
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. Please note, TranceDance is offered on a "by donation" basis. It is not a class; there is no "instruction" or required movement. You may use your MoveStudio class pass or pay per class; we respectfully request a minimum donation of $10.
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