Fitness   

Class Overview

Would you like to stretch and strengthen your body but need a simple and gentle approach? Discover chair-based yoga to help improve your fitness while reducing the strain on your limbs and joints. 

Explore postures, breathwork, and meditation while seated in a chair with a supportive sturdy back. Chair yoga practice promotes stability and flexibility with the body, self-awareness, clarity with the mind, and a sense of calm and balance with emotions. We will focus on different areas of the body including shoulders, arms, back, legs, and knees, as well as restorative breathing exercises. Improve your overall wellness with every session, and learn how to practice this type of yoga on your own. 

This is a non-intimidating class, perfect for anyone who is new to yoga, as well as those who have experience with yoga but would like to learn how do poses on a chair.

Supplies Needed

• Chair with a supported back
• Yoga mat or carpet to go under the chair
• Stretchy strap to aid in the poses

Learning Objectives

• Help with over wellbeing of mind, body, and spirit
• Increase flexibility and balance for everyday life 

Who Might Enjoy This Class 

• Anyone who would like a gentle approach to increasing flexibility, balance, strength and overall wellness
• People who have done yoga before, and would like to return to yoga in a safe and gentle way
• Seniors with knee or back issues to help with everyday life and overall wellness

Class Overview

Research shows that women who defended themselves successfully in a threatening situation were able to quickly recognize the threat and enforce their boundaries, using physical means if necessary. Join this comprehensive self-defense course for women to learn how to recognize potentially unsafe situations and protect yourself with confidence.

In this class, you will learn and practice:

• Assessing your risks, and planing around them
• Recognizing the signs that will let you defuse, deescalate or evade before a physical assault ever happens
• Understanding the connections between awareness, real threats and your media environment
• Using your voice and body language with impact
• Releases from common grabs and decisive strikes to vital targets
• How to recognize assailant ploys and manipulations and how to thwart them

This is a progressive skill-building course. Learn the most basic elements early on, and practice them in later drills. In between each session, you'll have time to practice your moves and become more comfortable with them.

The first sessions will focus more on physical skills: strikes to vulnerable targets, releases from grabs, body language, and using your voice. Later sessions will put your new skills in various contexts, look more at setting boundaries, and different verbal strategies to control uncomfortable situations. Finally, you will learn to recognize domestic violence, and how to get help if you (or someone you know) are in an abusive relationship. 

Each class is complemented by extra enrichment activities (some call it "homework") -- what you get out of your time in class will be greatly enhanced by just a small amount of time spent practicing between classes. Come prepared to challenge yourself and enjoy the self confidence you will gain!

Learning Objectives

Participants will gain a basic understanding of personal safety and self-defense in order to:

• Recognize “red flags” that someone may mean harm
• Use their “exit strategy” skills to thwart intended harm
• Use physical skills to disable an attacker and escape, if necessary
• Seek support and appropriate self-care after an intended assault

Who Might Enjoy This Class?

• This class is for women and older teen girls who want to learn everyday personal safety and self-defense skills

Class Overview

Tai Chi is a health sustaining exercise and a tool for improved body awareness. Practiced by the elderly for balance and circulation and the young for relaxation and martial arts, it is a wonderful holistic activity for all ages.

During this class, you'll learn:

• the Yang Tai Chi short form, which is comprised of 35 individual movements
• Chi Kung, a warm-up exercise and relaxation activity with 18 movements
• elements of Chinese Medical Philosophy, such as Yin/Yang theory and Five Elements transformation
• the basics of Taoist philosophy

We'll focus on learning the entire Yang short form, and you'll receive guidance in developing your own regular practice at home.

Learning Objectives

By the end of this class, you will be able to:

• learn basic warm-up stretches to improve your overall movement
• discover the Yang-style short form of Tai Chi
• practice the Yang-style under the direction of an expert instructor
• gain knowledge about the history and background of Tai Chi

Who Might Enjoy This Class?

• Individuals seeking a low-impact exercise routine
• Anyone interested in improving their coordination and balance
• People interested in developing their focus, relaxation and overall wellness