Schedule
Classes
The Integrative Movement Program is currently offered online through the Zoom platform. All classes are donation-based, no one turned away for inability to donate .
Please drop us a line below for more detailed class descriptions and Zoom link.
Monday
9:15-9:45am: ZoomZoomZoom
A 30 minute standing movement snack designed to wake-up the physical and cognitive you through easy to follow continuous movement. While we invigorate, focus is given to gradually increasing / decreasing the heart rate for gentle cardiovascular conditioning. Try it-It's fun.
10:00-11:00am: Bodies In Balance
A gentle flowing movement practice combining principles of taoist yoga, hatha yoga and elements of dance. This practice increases; ease in movement & coordination, physical strength, flexibility and overall wellbeing, while promoting mindfulness in how we move through everyday activities.
~Suggested items: chair without arms (arms okay if that is only option), yoga mat, floor cushion
11:30-12:30: Better Bones (Monday & Wednesday)
A well-rounded concentration on restoring and maintaining; balance, strength, cardiovascular conditioning, ease in movement and overall body awareness.
Sponsored by Friendly House
for fee and registration- (503) 228-4391 https://www.friendlyhouseinc.org/
2:00-3:00pm: T'ai Chi Ch'uan: Foundations I, II, III
*NEW* Foundations I ~6 weeks, Monday Feb 5th - Mar 11th ($60-$90 suggested donation)
Cheng Man-ch'ing 37 posture Yang Simplified Form - presents the foundational principles and postures traditionally taught within the form. Appropriate for beginners and individuals wanting to refresh their memorization. Video links & PDF's included.
(see full description above)
Tuesday
10:00-11:00am: Cardio, Strength & Stability
A full-body experience weaving; strengthening techniques, cardiovascular conditioning and stabilization, before easing into a cool down and stretch.
~Suggested items: chair without arms (arms okay if that is only option), small ball, 3-4 foot bar, stretchy resistance band, light hand weights (can substitute ankle weights or two full water-bottles or soup cans or similar)-Note: These items are simply suggestions and not required for participation.
11:30-12:30: Qigong / T'ai Chi Ch'uan- (for individuals diagnosed with cancer / medical clearance required) (and Thursday 10:00-11:00)
Sponsored by Legacy Health - class is free
for more information "Drop us a line" below.
2:00-3:00pm: Yoga Flow: Fluid, Firm, Supple (begins Feb 6th-ongoing)
A gentle, flowing progression of yoga asanas designed to support stability and coordination, while moving fluidly through a set series. Standing, seated and floor postures will be practiced.
~Suggested props: yoga mat, yoga strap, small cushions or pillows, yoga blocks, chair-no arms
Wednesday
10:00-11:00am: Qigong
Class focuses on traditional practices of qigong-a gentle movement system that utilizes concentrated breath work in conjunction with gentle flowing movements. Standing and seated movements will be practiced.
~Suggested items: chair without arms, yoga mat, floor cushion
11:30-12:30: Better Bones (see Monday 11:30 for description)
1:00-2:00pm: T'ai Chi Ch'uan: Continuation
Form Correction & Flow - drop in classes meet every Wednesday 1:00-2:00pm
(Continuation classes are appropriate for individuals who have been exposed to either the entire Form or at least through Second Third)
Thursday
10:00-11:00am: Qigong / T'ai Chi Ch'uan- (for individuals diagnosed with cancer / medical clearance required), (see Tuesday 11:30 for description)
12:00-1:15pm: Stability in Mobility
Targets stabilization and ease in our daily movement. We engage the major joint-systems in their respective ranges of motion, in conjunction with movement that targets balance and coordination. Class opens with structural, fluid elements of dance & natural movement—including; bending, squatting, rotating, lunging, pushing; the second portion of class segues into resistance strength training,
~Suggested items: chair without arms, small ball 4-6", 3-4' bar, stretchy resistance band, yoga strap, light-medium hand weights -Note: These items are simply suggestions and not required for participation.
Friday
9:15-9:45am: ZoomZoomZoom- see description above
10:00-11:15am: Yoga Body Care Basics
Combines floor work and standing asanas (postures) for body-awareness, strengthening, stabilization and ease in our daily movement. Last Friday of the month is a Reset & Restore practice, where we’ll spend most of class on the floor in gentle, supportive & regenerative postures.
~Suggested items: yoga mat, strap or something similar like a soft belt or narrow neck scarf, small pillow to prop-up head or hips if needed, chair without arms (arms okay if that is only option). Note: These items are simply suggestions and not required for participation.
*Please contact for more information on the above workshops, groups and programs.
At a Glance-(Online Classes)
Mondays
9:15-9:45am: ZoomZoomZoom
10:00-11:00am: Bodies In Balance
11:30-12:30pm: Better Bones
2:00-3:00pm: Tai Chi: Foundations
Tuesdays
10:00-11:00am: Cardio, Strength & Stability
11:30-12:30pm: Qigong / T'ai Chi Ch'uan- (for individuals with cancer / medical clearance required)
2:00-3:00pm: Yoga Flow
Wednesdays
10:00-11:00am: Qigong
11:30-12:30pm: Better Bones
1:00-2:00pm: T'ai Chi: Continuation
Thursdays
10:00-11:00am: Qigong / T'ai Chi Ch'uan- (for individuals with cancer / medical clearance required)
12:00-1:15pm: Stability in Mobility
Fridays
9:15-9:45am: ZoomZoomZoom
10:00-11:15am: Yoga Body Care Basics
Expressive Arts ~ Grief and Bereavement
Fostering Health and Wellness
Expressive Arts for Life Enrichment
“The symbols and myths that emerge from the artist’s vision bring out new meaning, new forms, and disclose a reality that was literally not present before… This is the progressive side of symbol and myth. It is integrative. It is a progressive revealing of structure in our relation to nature and our own existence. By sharing these symbols and myths, the artist helps to shape society’s new reality, enabling all of us to deal with nature and with our existence in more meaningful ways.” ~Rollo May - The Courage to Create
Throughout human history, creative expression has served as a means of communication that ventures far beyond the strictures of the spoken word. Anthropological views of why creative expression has endured throughout human evolution support theories that creativity in its various forms helps humans cope with the complexities of life. Creative expression has proven its effectual use as a tool for self-inquiry, for communication in group interaction and conflict resolution, and in the diagnosing of personal, communal and global ills.
The therapeutic use of art has existed for centuries as a symbolic vehicle to capture the ineffable in an image, a movement, a sound and more. The process of making art allows for self-awareness….with the added benefit of investigating and discovering the existential realities of what it means to be human in the seeming uncommunicable vastness of the universe. Experientially, conceptualization, creation and reflection within the creative process, promotes increased awareness of self, others and the world at large, while providing access into greater understanding of the many complex issues surrounding the human experience.
For many, art-making is about reclaiming the innate capacity humans possess for creatively expressing our individual and collective human experiences.
Creative expression of individual metaphor encourages individuals to accept the possibility of finding inventive ways in which to understand and communicate their ‘beingness’ in the world, while discovering and applying life-sustaining modes of behavior.
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Grief and Bereavement
No amount of cerebral knowledge can fully prepare us for depth and breadth of grieving someone’s death or other significant types of loss. Grief is one of the most intense and enduring emotions we will ever encounter. Knowledge of the general grieving process gives one a generalized overview, sort of a topographical map, which helps validate and normalize the sometimes overwhelming feelings within the grieving process.
Yet, there are nuances within the territory—areas in the terrain that are unique to each person’s story. Each path through grief is subjective to the particular circumstances. Whatever the journey, one is forever changed.
The Mourner's Bill of Rights by Alan D. Wolfelt, Ph.D.
While it can be helpful to reach out to others as you do the work of mourning, you should not feel obligated to accept unhelpful responses you may receive from some people. You are the one who is grieving, and as such, you have certain "rights" no one should try to take away from you.
The following list is intended both to empower you to heal and to decide how others can and cannot help. This is not to discourage you from reaching out to others for help, but rather to assist you in distinguishing useful responses from hurtful ones.
1. You have the right to experience your own unique grief.~No one else will grieve in exactly the same way you do. So, when you turn to others for help, don't allow them to tell what you should or should not be feeling.
2. You have the right to talk about your grief.~Talking about your grief will help you heal. Seek out others who will allow you to talk as much as you want, as often as you want, about your grief. If at times you don't feel like talking, you also have the right to be silent.
3. You have the right to feel a multitude of emotions.~Confusion, disorientation, fear, guilt and relief are just a few of the emotions you might feel as part of your grief journey. Others may try to tell you that feeling angry, for example, is wrong. Don't take these judgmental responses to heart.
4. You have the right to be tolerant of your physical and emotional limits.~Your feelings of loss and sadness will probably leave you feeling fatigued. Respect what your body and mind are telling you. Get daily rest. Eat balanced meals. And don't allow others to push you into doing things you don't feel ready to do.
5. You have the right to experience "griefbursts."~Sometimes, out of nowhere, a powerful surge of grief may overcome you. This can be frightening, but is normal and natural.
6. You have the right to make use of ritual.~The funeral ritual does more than acknowledge the death of someone loved. It helps provide you with the support of caring people. More importantly, the funeral is a way for you to mourn.
7. You have the right to embrace your spirituality.~If faith is a part of your life, express it in ways that seem appropriate to you.
8. You have the right to search for meaning.~You may find yourself asking, "Why did he or she die? Why this way? Why now?" Some of your questions may have answers, but some may not. And watch out for the clichéd responses some people may give you. Comments like, "It was God's will" or "Think of what you have to be thankful for" are not helpful and you do not have to accept them.
9. You have the right to treasure your memories.~Memories are one of the best legacies that exist after the death of someone loved. You will always remember.
10. You have the right to move toward your grief and heal.~Reconciling your grief will not happen quickly. Remember, grief is a process, not an event. Be patient and tolerant with yourself and avoid people who are impatient and intolerant with you. Neither you nor those around you must forget that the death of someone loved changes your life forever.
