See the Schedule for current offerings. 

Not all classes are offered year-round.

Mind-Body Health

• Explore the mind-body connection, decrease stress, and increase fitness (strength, endurance, balance, coordination) while exploring a variety of somatic, fitness, and dance modalities, including: chair and standing yoga; Tai Chi Chih; movement meditation.

• Gentle movement, designed for older adults, all ages welcome, TBI-friendly.

• Hosted by the YMCA and funded by The Dignity Fund, SF Department of Disability & Aging Services.

• Mondays, 1-2:30 pm, in-person

Writing Practice

• We will write together, responding to selected prompts for specific times, starting with 10-minute timed writings. No experience needed...it is practice time! No goals except to keep writing without editing your writing or your mind. You will not be put on the spot to read your work. Inspired by the teachings of Natalie Goldberg. To me, this is a form of meditation. 

• Natalie's 7 Rules for Writing

• 30 or 60 minutes, via Zoom

Movement & Pain Relief

• An introductory class to explore movement and self-care practices aimed at relieving chronic (ongoing) pain. 

• Each meeting will include movement, breathing exercises, relaxation, meditation, and discussion. 

• Common conditions caused by muscular imbalances will be addressed, such as: tension headaches, plantar fasciitis, carpal tunnel syndrome, back pain, fibromyalgia, sciatica, hip pain, headache, neck pain, shoulder pain, tennis elbow, knee pain, TMJ, thoracic outlet syndrome, and muscle strain. Special attention will be given to conditions that impact members of our class. Be sure to consult with a health professional for acute (sudden) pain, and as to whether this class will be safe and effective for you.

• Recommended book: Live Pain Free by Albert Lee. Available at public libraries and book sellers.

• 30 or 60 minutes, via Zoom

Mindful Cardio

• A beginning-level aerobic workout that encourages an awareness of breath and safe movement. Guidance in how to adapt intensity and range-of-motion according to your needs. Can be adapted to a chair workout..contact me to arrange a free private orientation for this.

• 60 minutes, via Zoom

Floorwork 

• Designed to complement the Mindful Cardio class, this gentle floor workout addresses core (abs/pelvis/back) and leg work.

• 30 minutes, via Zoom

Beginning Yoga 

• A mellow class featuring instruction of classical poses and variations for beginners and those with experience who would like a relaxed practice.  Warm-up, poses, breathing exercises, and meditation. Modifications to make poses easier/harder are offered.

• 30-60 minutes, via Zoom

Yoga Nidra (Deep Relaxation, "Yogic Sleep")

• A brief yoga-movement warm-up is followed by deep relaxation, breathing practice, and meditation. Have a place to lie down, a blanket to cover up with, a pillow, or 2, as needed.

• 30, 45, or 60 minutes, via Zoom

Yoga & Yoga Nidra/Relaxation 

• A combination of beginning yoga and yoga nidra (see descriptions above).

•  60-75 minutes, via Zoom, approximate time breakdown:

-20-30 minutes of postures

-20-30 minutes of yoga nidra/relaxation

-15-20 minutes of breathing exercises, meditation

• OK to join for only the portion of the class that suits your needs and schedule. Please email me to arrange this.

Breathing and Meditation

• Practices to calm the mind and body.

• Seated or lying down.

• 15-60 minutes, via Zoom.

Accessible Yoga

• Gentle short classes designed for all abilities. Perfect for a short yoga break, or as recovery from illness/injury. Warm-up, poses, breathing exercises, and meditation. Some classes will include self-massage and strengthening exercises.

• Choose one of these classes (not all are offered year-round)

  • • Chair - Have a sturdy, stable chair available.

    • Bed - Yes, you can do a yoga workout in bed!

    • Chair and Standing - Have a sturdy, stable chair available for seated exercises and to assist in standing balance.

• 20 minutes, via Zoom

Tai Chi for Arthritis and Fall Prevention

• Studies have shown Tai Chi for Arthritis and Fall Prevention to be effective in relieving pain and improving health and balance. It is a safe and easy-to-learn program, recommended by the CDC (US Centers for Disease Control and Prevention), National Council on Aging (NCOA), and by Arthritis foundations and health departments all over the world.

• Each class consists of gentle, slow movement and is done standing, with small steps forward, back, and sideways. Chair variations of movements are available. 

• Gentle, Traumatic Brain Injury (TBI) - friendly, for those ready to experiment with the practice.

• Taking 16 hours of instruction over a period of weeks, accompanied by daily personal practice by participants is the recommended "dosage" for the program developed by Dr. Paul Lam of the Tai Chi for Health Institute. Ongoing practice will assure ongoing benefits.

• 20-60 minutes, via Zoom. Also taught in Mind Body Health class.

Tai Chi Chih

• A gentle movement meditation practice, under the umbrella of qi gong, that can be done in a chair or standing. Usually offered as part of the Mind-Body Health classes, but sometimes I offer a separate TCC class.

• 45-60 minutes, via Zoom

Folk, Line, and Social Partner Dance 

• Dance concepts, steps, and choreography are taught slowly. For true beginners and those with experience who would like to dance with us.

• 90 minutes, in-person

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• Salsa/Latin Dance - Intermediate/Advanced (Couple)

• Includes a 30-minute solo warm-up suitable for all levels.

• Study couple dance combinations and technical details to help them work well!

• 90 minutes, via Zoom. 

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• City College of San Francisco (CCSF)

• Beginning Yoga 

• Salsa and Latin Dance, Ballroom Dance

• Tuition is Free for SF residents; just pay a small student fee.

• Apply and register: ccsf.edu

San Francisco State University (SFSU)

• Kin. 257: Fitness, Wellness, and the Global Perspective (3 units, hybrid online/in-person)

This undergraduate general education survey course introduces students to human anatomy and physiology, the basic principles of exercise and wellness, the use of the scientific method to create and refine knowledge, and the benefits and limitations of wellness practices around the world. This course blends physical movement and fitness training with academic skills such as critical reading, research, and scholarly presentation. Movement forms studied include yoga (poses, breathing, meditation), tai chi chih, walking meditation, international folk/ethnic dance, various approaches to fitness, and forms of movement students undertake. Design, implement, and evaluate your own 8-week Wellness Plan. Research a wellness topic of interest to you.

• Fitness & Conditioning

• Individualized Weight Training

• Apply and register: sfsu.edu

Social partner dance parties, with an emphasis on Salsa and Latin Dances, with some line dances, guest teachers, absolute beginner lesson, and if we're lucky, intermediate lesson and some live music. Masks required. 

All parties are from 2-5 pm in CCSF Wellness 301.

Lesson for each party 2:30-3 pm in CCSF Wellness 307.

$10.00 in advance ($12.09 with processing fee), $13.00 at party.

·   Saturday, February 25

·   Saturday, March 18

·   Saturday, April 15

·   Saturday, May 13