Choice is powerful

Here's a great article about choice, by Liz Dawn, about Caroline Myss. (one of our favorite teachers/authors) celebrateyourlife.org/caroline-myss-teach

As we look out on our 15.2 acres of beautiful land at Soma Ranch, (celebrating the wonderful facilities and sparkling pool, loving the healing, vibrant, world class studio, recapitulating the amazing people who have come through our doors, time and time again, appreciating the remarkable friendships that have been kindled through this magical place) the effort, tears, stress and challenges, experienced, seem to dissolve into the background and the multitude of decisions required seem non existent. And yet, on those special moments, when Joe and I have time to sip tea, rocking on the front porch, enjoying the silence, once all the guests have left, after another fabulous retreat, Joe and I smile at the acknowledgement, "looks like we made enough "right" decisions to result in this sacred, satisfying and seemingly successful life". 

Wishing y'all a day full of peace and joy, in amongst the multitude of decisions to be made. Keep your eye on the "prize" and celebrate moments along the way.

Congratulations Alissa ~ New Nia White Belt

We completed our first "MiniMester" White Belt in 3 days. It was condensed, intense and relaxing all at the same time! As we plan for 2019 we are looking at how to accommodate and schedule the best Nia Trainings possible.

Thank you to Jeni and Cynthia for joining us. Lovely when folks return again and again, Soma Smiles :-)

Congratulations to Alissa! It was lovely to meet you and share the joys of the Nia training. We are excited to see how this journey continues. Anybody interested in fabulous skincare, particularly if you live in the Cypress/North Houston area, Check out Dr. Alissa ND.

A safe space to be you is a gift

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Yesterday I was determined to make it to a yoga class. I felt like being on a slalom course, dodging all the distractions and things that kept popping up to get in the way of my intent. As I was walking into the yoga room I realized my sunglasses  were on my head. Determined to optimize my precious time on the mat, I choose to not back up and store my shades, instead I rolled out my mat and prepared for class.

A voice inside said "folks probably think you are ridiculous". A lady next to me asked "did you really not know your sunglasses were on your head?" The voice inside me exclaimed  "see!" then another voice declared "I will NOT be shamed". I replied to the lady "oh I know my shades are on my head" with a tone as if I planned it all along!  "...and I've never taken a yoga class with sunglasses on before, I'm going to give it a go!". Wading through the "you're stupid, you're ridiculous, you're not good enough" chatter, I took a look at myself in the mirror and said to myself "hey you look cool", I smiled and chose to focus on feeling cool, rewarding myself for doing something new and feeling a tad courageous for choosing to stick with the plan despite what others may think.

My yoga teacher entered, I immediately felt the familiar nervous contraction in the pit of my belly. I often felt this growing up at school.. with the thoughts "am I going to get in trouble?, oh no! now I'm busted! oh shit! is my teacher going to call me out? will she shame me in front of the whole class? force me to conform? make me be normal..." To my delight I saw a soft turning of the corners of the mouth of my teacher as we began class, nothing was mentioned and I wasn't called out. I loved relaxing into feeling accepted, safe and comfortable. I delighted in being able to play, be different and express my uniqueness. AND the shades helped me with my sensitivity to light! I have a feeling this is not the last time I'll be wearing sunglasses to class, perhaps I'll start a trend!

My class experience became something most extraordinary. I came home excited to share the news with my husband Joe and have him snap a photo of me in my joy! ;-)  I'm reminded, as a teacher, of the importance of creating a safe environment for my students.  A haven where everybody can express their individuality, and feel connected with others, all at the same time! I'm again super impressed with my yoga teacher and studio owner, Annie, who inspires me in new and different ways every time I attend her class. This is another reminder of how, to be the best teacher, I must continue to seek opportunities to be the student, to crave learning, find new experiences and be prepared to take risks. 

I'm teaching 10am Nia class at Soma Ranch in the morning (Saturday). It's a great day to be you and a Nia class is a great place to be you. Come dance! bring a friend and wear sunglasses if you like ;-)

Nia is like a Water Park Ride!

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Welcome Annie, who attended a Nia class at Soma Ranch for the first time this week. And thank you regular attendee/Nia Green Belt, Barbara Durrant, for bringing your friend to Soma Ranch.

We are amazed and thankful at how you drive an hour each way from College Station to attend Nia classes at Soma Ranch so often.

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At the end of class Annie, with a beautiful "after Nia class" glow on her face, shared how her first Nia class experience felt very much like a ride on a water slide at Schlitterbahn! "at the beginning I felt both nervous and excited as I really didn't know what I was jumping into. Then as we warmed up I felt like I was being moved gently through several curves, shoots and tunnels. As we really got moving I felt some moments of surprise and brief moments of concern (like a tight corner when a little water splashes up your nose!), then I really got into enjoying the ups and downs both physically and emotionally. Before I knew it POOF! the class was over. Now I want to do that ride again ;-)"

Thank you for sharing your Nia experience in such a fun way, we love your creativity, the joy you brought to class and look forward to your return.

Reunion at NiaMoves

We led a fun and fabulous jam celebrating the life of Constance Adams with some of her favorite tunes (including Kate Bush!)  How amazing how this thing called Nia Technique brings people together, fosters amazing friendships and helps communities connect and grow. 

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Wonderful to reconnect with Kristie (former NiaMoves biz partner), Angela (new studio owner) and key Nia teachers at NiaMoves (Yvonne and Cambrey). Anita Csoma even managed to join us during her brief return from Budapest!

Houston Nia community donated $485 towards Constance's two daughters, who are under the guardianship of MaryScott Hagle (fellow Nia Belt/teacher). It was wonderful to see MaryScott at the jam, she brought both Constance's two daughter and her two daughters. They are an amazing family :-)

We came up with the idea of offering a special Nia White Belt at Soma Ranch for teens, young adults and maybe mothers with daughters... It will likely be held Summer 2019. Let Helen know if you're curious to know more.

Fabulous Soma BES 2018 retreat.

This year we celebrated 25 years of marriage and 25 years of teaching Nia. Yes Helen and Joe married so Helen could take the Nia white belt training, the beginning of a wonderful journey!  A super week to enjoy friends in a most relaxed atmosphere at and around Soma Ranch...

Enjoying baby donkey Conrad during our retreat was like icing on the cake

We were blessed with water as smooth as glass on Lake Conroe. Boating, tubing and Paddleboarding were so much fun. Especially with folks jumping on for the first time!

Swimming, dancing, meditating, walking the labyrinth, laughing, eating and enjoying each other's company was most delightful during our retreat...

Our final class, our delicious nap/meditation and seeing relaxed faces as guests departed, all added up to a retreat I'll cherish for a long time. Soma Ranch has blossomed into a wonderful Haven for relaxation, fun and friendships....

A New Baby Donkey at Soma Ranch!

We have a baby donkey at Soma Ranch!  

Of all the donkeys born at Soma, this fella is by far the most spirited one we've met. 

He was born on the day my dear friend Constance died. I immediately I thought "Ha! we'll call the donkey Constance"!  I then discovered the donkey was a boy and could hear Constance exclaiming  "you can't call a boy donkey Constance!".

After consulting Constance's daughters they have named the donkey, and I think it's a fabulous, creative solution.

Please welcome Mr. Conrad Henry, the most spritely donkey ever to be born at Soma Ranch!

All our donkeys have been rescued at Soma Ranch. i.e. we've not gone looking for them, and none of them have been bought. Most often we've received the request to take in a donkey when the previous owner falls on difficult financial times and/or they no longer have grass due to lack of water.

We keep our male donkey in a separate pasture, with a neutered male donkey to keep him company. (donkeys get depressed when left alone). 2 summers ago Nibbler (our boy donkey) did an impressive "limbo" under his fence AND under the fence into the main field, where all the girls hang.  We herded him back pretty fast, however he was able to get Sarah pregnant in record time!

BTW all visitors are welcome to go home with a free donkey. We prefer you take 2 at a time ;-) We love our donkeys, we have plenty and are most happy to share.

Celebrating 25 years with Nia

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This year Helen celebrates both being married and teaching Nia for 25 years. We invite you to join in the celebration at public events during our annual Blue Electric Storm retreat.

  • all classes, special event and meals are offered on a  Sliding Scale: $10-25
  • SOMAday is Wednesday July 25 (boat, dance, eat, learn, play) (Sliding Scale: $90 - $185)

Pay on arrival (cash or check). Please text 832-567-4550 in advance to reserve meals.

SCHEDULE

JULY 24TH

  • 6:30pm  Dinner
  • 7:30pm Chakra Dancer Experience (Sliding Scale: $10-25)

JULY 25TH

  • 6:30am Coffee
  • 7:00am Sunrise Boat Trip or relax at Soma
  • 8:30am Breakfast
  • 9:00am Paddle Board/Kayak on Lake Conroe or relax at Soma
  • 12:15pm Lunch (Sliding Scale: $10-25)
  • 1:30pm  Play at the Ranch (nap, swim, sauna, sun, shade, porch, donkeys)
  • 4:30pm Introduction to Natural Time (PlayShop and Dance) (Sliding Scale: $10-25)
  • 6:30pm Dinner (Sliding Scale: $10-25)
  • 7:30pm Pink Floyd, Dark Side of the Moon Experience with Wiz Oz (Sliding Scale: $10-25)
  • 8:30pm Bonfire with S'mores

JULY 26TH

  • 6:00am Walk in the National Forrest or relax with Coffee/Tea! at Soma Ranch.
  • 8:30am Breakfast
  • 10:00am Nia Class (regular rates apply: $15 drop in, $40 for 4)
  • 11:00am Play (swim, sauna, donkeys, relax...)
  • 12:00pm Lunch (Sliding Scale: $10-25)
  • 3:00pm Depart
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Another wonderful AirBNB guest leaves a raving review.

Thank you to our wonderful weekend AirBNB guests. They took care of the property, appeared to have a marvelous time and left a RAVE review. When Helen's not providing a training, and Soma Ranch isn't hosting a retreat, we rent out the ranch to special groups and families. One of the ways people find us is through AirBNB who we are super thankful for over the past few years.

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Constance Adams Dies at 53

Dear NiaMoves friends,

With great sadness I share sad news about a super cool member of our community. 

SPACE ARCHITECT CONSTANCE Adams, known for her projects supporting human exploration of space and the solar system, AND FABULOUS NIA MOVER, died on June 24 after a battle with cancer. Constance was 53 years old.

There was a wonderful memorial service Saturday, 7 July, at the Live Oak Friends’ Meetinghouse. From the wise words of Brené Brown. "Funerals matter, showing up to them matter"... so glad I went and deeply appreciate all the Nia folks who also showed up.   

We have a JAM at NiaMoves at 4:30pm this Sunday. This is a reunion of teachers and friends of old and new to celebrate the life of Constance with some of her favorite tunes.  We have a fantastic line-up of teachers to lead the fun.

Please bring donation if you would like to support Constance's children. 

Get more Information and Sign up

Constance Adams I love you , I miss you, I'm asking Angels surround your girls, wrapping them with abundant love. I look forward to when we dance together again in a very different time and space. Until then I appreciate every time you visit me in my imagination in class, I'm sure it will often be at the beginning of the 3rd song (when you most often would beautifully step into class LOL).

Constance was a regular participant at NiaMoves for years. She brought a most unique sparkle to class, a shining star like no other. She is dearly missed.

These photos were taken during the "one Billion Rising" event we hosted at a Houston Rockets (Basketball) Game.

As ever, Constance was upfront and center, as an ambassador of NiaMoves supporting a very worthy cause, bringing her daughter (who "stole the show" with fashion, flare and cuteness) with her.

God Bless MaryScott Hagle for her guardianship of Constance's daughters. Please lift MaryScott up in prayers. 

Here's more from Braving the Wilderness: The Quest for True Belonging and the Courage to Stand Alone by Brené Brown

"Funerals, in fact, are one of the most powerful examples of collective pain. They feature in a surprising finding from my research on trust. When I asked participants to identify three to five specific behaviors that their friends, family, and colleagues do that raise their level of trust with them, funerals always emerged in the top three responses. Funerals matter. Showing up to them matters. And funerals matter not just to the people grieving, but to everyone who is there. The collective pain (and sometimes joy) we experience when gathering in any way to celebrate the end of a life is perhaps one of the most powerful experiences of inextricable connection. Death, loss, and grief are the great equalizers."

https://news.nationalgeographic.com/2018/06/constance-adams-space-architect-obituary-culture/

Nia White Belt

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The Nia White Belt Training is the first level of a five-belt training series that presents a body-centered approach to health, wellness and fitness.

With a desire to share Nia in a professional capacity, the White Belt Training is your entryway into teaching.

In pursuit of health and wellness, on the path of personal enrichment, choose this training as a starting point for becoming a master Nia student.

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We have several Nia White Belt opportunities coming up:

July 7 - 13, Soma Ranch - enjoy public classes at 10am every day.

July 28 - 30, Soma Ranch - designed for folks short on time, this is a unique opportunity to receive a condensed White Belt training

Aug 13 - 19, Prema Arts, UK - Helen returns to an outstanding venue in the Cottswolds.

November 29 - December 5, Soma Ranch - our last training of the year.

UK Canal Vacation on a Narrow Boat

Life at the ranch is vibrant, wonderful and requires a lot of time and attention. Taking a vacation is a rare and a big deal. Celebrating my Dad's 80th Birthday, we took a wonderful 7 day Narrow Boat vacation on a Canal in the UK. Highly recommend this as a family vacation. Feel free to contact helen@somaranch.com if you'd like more details.

We explored the Llangollen canal from Whitchurch to Llangollen. The 2 bedroom, 2 bathroom boat was 66 feet long and 8 feet wide.  Some parts of the canal were only 8.5 feet wide (i.e. 3 inches to spare on each side!) Sauntering along at 3 miles an hour we enjoyed peaceful scenery, amazing views and fantastic weather.

My Dad, with minimal previous boating experience, was awarded "Captain" for most outstanding boating skills and performance!

I feel blessed to have such vibrant, happy and healthy parents. This vacation provided us all with with something novel, new and exciting. As we age I think it's important to find such "new skills to me" activities and this trip certainly provided tremendous physical and mental health benefits.

You can moor along the banks of the canal almost any where. Each day we'd stop to fill up with water. Mum and I loved enjoying cups of tea at the front of the boat. Dad and Joe had fun navigating and steering from the back.

Highlights included

  • Challenges: long tunnels, interesting bends and most of all the viaduct with spectacular views.
  • Lovely rest stops: meals at pubs, hikes around lakes and walks, site seeing towns
  • Life on the boat: traveling at 2-4 miles an hour, meeting fellow boaters and enjoying fun meals on board.

Enjoy this amusing comedian's report on a canal boat holiday. While entertaining, like most humor, he makes several points that are close to truth.

FYI fortunately Joe and I had a great time and our relationship is flourishing.

I don't recommend you take a narrow boat vacation with someone you don't know well LOL...

Find a Tribe and Be a student

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I've been a teacher and a leader most of my life! This last month I've dived deep into being a student at the Yoga Room Conroe, with their 30 yoga classes in the 30 days challenge. I knew cognitively how great it is to be part of collective consciousness, finding a group of people to feel aligned with. I also know how being a student and continuing to learn is a most beneficial practice.

In Nia I love feeling part of the tribe and I love learning to become a better teacher and trainer. I received something new from this experience. By being a true student, entering a new space, being part of a new tribe and practicing something new to me I've received insight, empathy and immense satisfaction.

The result is wonderful! My Nia practice is enhanced, I've made new friends and my heart swells with joy! oh and my core is BAD ASS!! Cynthia shared "I have ab envy" after taking my class on Monday :-)

I encourage you, play with what you can learn this month, find your tribe and as we say in Nia, if you have peak experiences, no matter how many times you walk through the door, come again!

Helen + Clytie, Nia + Yoga Experience, Thursday, May 3, 10am

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Clytie in Greek means "bright, lovely one". In our Nia classes over the past few months Clytie has certainly been a big bright and lovely one!  She's is moving back to Utah at the beginning of June and we want to share a special "DUO" Nia/Yoga experience before Clytie goes. Folks have described Clytie's yoga skills/teaching as "the best" "world class" and "fabulous". Come experience this unique one off event and experience Yoga with Clytie before she leaves!

  • Helen will lead the first 45 minutes with Nia.
  • Clytie will lead the second 45 minutes with Yoga.
  • Regular class rates apply ~ Drop in for $15 or use your punch cards (4 for $40).
  • If you need to leave at 11:00am it's a OK.
  • Stay after class for Coffee/Chai at our patio by the sauna (fondly named "the bistro").
  • we are perfecting the ultimate "Soma dirty donkey" ~ a chai coffee fusion drink experience!

When planning this "impromptu" "pop up" Nia/Yoga combo our concept was "let's keep this Simple and Casual". Basically Clytie and I will be over the moon to experience team teaching together and enjoying a cuppa after class. Anyone who shows up, well, you will be a delightful, welcomed, addition to our already off the charts experience!! There's something super pleasurable about casting a 100% guaranteed peak experience with no push to market, no pressure (or even need) to have folks show up...

Helen is teaching AO (Alpha Omega) with the music of Bob Holroyd and the focus of Stability and Mobility. Clytie then picks up the focus and weaves her magic into an all inspiring yoga experience.

30 days, 30 yoga classes, life changing.

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Tomorrow is a BIG deal for me. I took a challenge in April to be a student and experience 30 yoga classes in 30 days. The experience has been life changing. The teachers at The Yoga Room Conroe are amazing. I couldn't have done it without them, their big hearts, wonderful talents and excellent teaching skills. There's a class on the deck at the marina, Lake Conroe, we'll watch the sun set and the moon rise. It's followed by an amazing margarita celebration. Even Joe Terry is coming! I hope you can join us for the class and/or celebration. 

 

Lessons I've learned:

  1. starting the day with yoga is a wonderful way to begin my day
  2. a regular yoga practice has improved my flexibility and I'm sleeping better
  3. committing to a challenge is a great way to motivate
  4. being part of a tribe of lovely like minded folks is intoxicating and healthy!
  5. witnessing another amazing lady/business owner is very inspiring for how I lead

What I've received

  1. much needed stress relief and an opportunity to reset
  2. the gift of being a student is a lesson to help me be a better teacher
  3. more understanding and empathy for new students who attend my classes
  4. fabulous ideas on how to apply more yoga to floor play in Nia
  5. a wonderfully conditioned core LOL

fun observations:

  1. I get to bicycle to yoga - such a gift!
  2. I get to receive and learn something new on a daily basis
  3. I get to feel like a grown up!
  4. I get to do something for myself
  5. I get to make new friends
  6. I get it!

 

Men of Nia 2018

Congratulations and big thanks to the fabulous men presenters and wonderful attendees of our Soma Ranch Men of Nia 2018 retreat. Bringing in 4 master somatic presenters, who each shared a playshop and masterclass, developing the theme of Body, Mind, Emotions and Spirit, worked a treat. Each presenter drew from what had been already shared, building a monumental embodied experience.

Next year we hope to bring each guy back for a full weekend retreat, with the vision of then bringing them back again for a combined Men of Nia retreat 2019. Email info@somaranch.com to share your interest, to be first to know and have the opportunity to receive special early bird discounts.

 

Strong back, soft belly, wild heart.

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Thank you Emily, who brought friends to class yesterday. We made double digits, with 10 participants in class, YAY!  and this was with 5 of our strong regulars being absent. Future looks bright and Soma loves to flourish.

The class focus was "strong back, soft front, wild heart". (Inspired by my 2nd reading of the fabulous book by Brene Brown "Braving the Wilderness").  We danced "SanMedusa", a Nia experience adapted from the Nia routine "Sanjana" set to the music of Annie Lenox with guest appearances from Prince and AC/DC!

With several new to Nia folks in the class the focus seemed to work well......

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The concept of "strong back" included to sense the Body's Way of moving forwards, that is, to sense a guiding from beneath and behind (being pushed) instead of flexing/falling forwards with a sense of being pulled forwards. This helped participants to relax their feet, embrace moving softly through the belly of their feet with a heal lead and open their lower back.

The concept of "soft front" included sensing the pliability of the front of the body in relationship with a flexible spine, allowing the jaw to relax (which helps open the hips dramatically) and softening the muscles of the face.

The concept of "wild heart" included sensing and expressing emotions, encouraging feelings to be expressed through the body, arms and face. An invitation to take a safe risk with movement, expression and sounding.

The intent was to have an increased sense of back strength and improving vertical alignment, while sustaining relaxation and pleasure through the body.

2018 Challenge

Do you thrive on challenge? have a goal this month? this year? Setting goals is a major way I make things happen, without having something to work towards I think I'd float in limbo and self destruction! Part of my process is to:

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  1. set goals,
  2. make a plan,
  3. write it down!
  4. share with others to be accountable
  5. don't give up when there's a set back 
  6. reward for good behavior and encourage on the tough days.

In 2016 I successfully ran 2016 miles. Last year I had the goal of 2017 and didn't accomplish it. This year I'm striving to achieve 2018 miles. I've had some rocky times (weather, illness, travel) yet now, with 1/4 of the year done, I'm on track!

I find my mile bank to be very similar to my money bank. An "overdraft" in miles is a dipleating upward struggle whereas a little mileage savings banked brings stress relief, joy and hope. 2018 divided by 365 (my daily requirement) is 5.53 miles. From experience I know I need to "stock up" for the "stuff happens" days. My daily minimum goal is 6 miles and whenever I can I'll squeeze in an extra run or mile. 

Part of my fail to achieve the 2017 goal was over training with lack of stretching. My body felt so great I'd slack off from this very important part of exercise. This year I'm determined to do better, making stretching after running a higher priority. This month I've enrolled in a month of unlimited classes at the local Yoga studio (Yoga Room Conroe). I've started the month with the goal of attending a class every day and seeing how many days I can sustain it! well today i'm 3 in 3!

What ever your challenge, the goals you've set, I wish you joy in the process and a successful outcome. Do your best every day ;-) and when you fail/have mini set backs, get back up, treating every day as a new day.

Last year, Kitt Taylor, decided to take the challenge. She walked 2017 miles in 2017! 

For inspiration here's a great video of a fellow mom who accomplished the challenge. Let me know if you're curious to play with the challenge for the next week, month or perhaps 2019!

Helen's UK Tour

Row 1: I love to fly, the arrival in Heathrow early morning was especially magical this time. I feel blessed to feel so refreshed when flying from US to the UK. A brisk walk with Michele and her dog is an ideal way to get energized before the morning class. I love returning to this wonderful community to teach a class within 2 hours of landing in the UK, it's becoming quite a tradition. Having Michele's husband Jez accompany us with live drums is amazing.

Row 2: "Team Helen" - what a support team! Jez (drums), Dad (driver), Michele (producer), Mum (co driver and bag carrier!). We drove to Stroud to walk with Yael and her dog, then off to venue No2 to teach a workshop and class.

Row 3: Fabulous workshop and class in an old "meeting hall" venue with stage. Then to Geri's home for dinner, sleep and yes! a walk with her dog and husband Dave.

Row 4: Amazing to teach my "Rising" Nia experience in a church on Palm Sunday. Fun to be present for Geri's 10 year of Nia teaching celebration.

Row 5: 3 key community leaders (Chris, Geri & Yael), 3 generations of Nia teachers! Beautiful crisp English morning. Mum and Dad seeing me off at Heathrow.

A Time of Celebration ~ "Rising"

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As a Christian, at Easter time, I would feel the strong desire to celebrate the resurrection of Christ. I'd also want to honor the uniqueness of everyone in class and be accepting of all religions, beliefs and faiths. Therefore coming into class with "let's all celebrate Jesus!" simply was not going to work. I felt the creative tension between my personal faith and professional responsibility then found myself jumping up and down when a fabulous solution came to me! A playlist compiled of songs to do with Rising with a focus around the concept "Rising".

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This Nia Experience “Rising” is adapted from the classic Nia routine "Mantra", originally designed by Carlos Aya Rosas and one of the first routines Helen learned.

Focus: Movement as mantra and a metaphor for self, community, life. Beginning with sensing the belly (our core) notice how this “moma cell” can:

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  1. contract/extend,
  2. bend/lean,
  3. figure 8.

The Belly is a substance with

  1. strength (resilience),
  2. elasticity (ability to bounce back),
  3. fluidity (go with the flow).

After (1) embodying the focus in the Belly we (2) expand awareness to the belly of the 700 muscles in our body, then (3) to the 70+ trillion cells. All the same mantra of movement.

  • We sense inward (Body, Belly, Muscles, Connective Tissue, Cell)
  • We also sense outwards (Body, Self, Others, Class, Community, Global)

Intent: From inward + outward awareness we develop a sense of inter-connection "we are one". The Mantra, the movement, our lives and community continues. This is a time for celebration. An invitation to be inspired to rise up above anything that draws us down.

  • We are strong
  • We bounce back
  • We go with the flow

You're invited to come celebrate and join in the dance at Soma Ranch. 

10-11am Saturday, March 31,  $15 drop in, $40 for 4 classes.

Wear comfortable clothes, bring a water bottle and a smile.