May Challenge to "Dance Through Life"

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Sale Price:$99.00 Original Price:$120.00

Each month for 2024 we feature a New Fun Challenge (See full list below).

For the month of May welcome to our focus of "Awareness"

Focus: Pay Attention to Body (Somatic Consciousness)

Intent: “Dance Through Life”

Sign up: www.somaranch.com/booking/challenge

All 30 classes are provided online via Zoom.

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests.

How to be able to move, feel vibrant, healthy and well consciously, through paying attention to the language of our body, sensation and encouraged to dance through life (on and off the dance floor)

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/challenge

When you sign up for the May 30 day challenge by April 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

The May Challenge “Dancing Through Life” is all about conscious awareness of the body, through paying attention, particularly to the body through Sensation. Providing you with classes that provide exploration of

1. Sensation ~ The Language of the Body

2. Pay attention ~ investment to reap reward:

3. Reduce Injury - Enhance Performance

4. Dancing Through Life

5. Living Meditation

6. Life as Art

Some class Foci will explore the essentials of Body Somatic Awareness, for example

• Sense the 3 layers of somatic awareness: Skin, Bones, Soft Connective Tissue

• Sense the spaces in between

• Sense temperature, texture and weight/pressure

Other classes will explore duality and contrast between core principles, for example.

• sense the contrast of movement and stillness, steps and stances, with the intent to receive a felt sense of dancing through life and living meditation

• Sense the relationship sensations in to out, out to in and within to within.

• Sense the duality play between body awareness to reduce injury and enhance performance

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30 Day Movement Challenge

Sale Price:$99.00 Original Price:$120.00

Join our ONLINE 30 day Soma class “CHALLENGE” for only $99

• Receive a gift certificate; “30 Day Challenge with Helen & Friends” to give to anyone new to the program. (WHEN YOU REGISTER BY 28th of the PREVIOUS MONTH)

• Receive LIVE classes + Enjoy 24 hour replays

• 30 classes (Nia, 52 Moves, Feldenkrais, Moving to Heal, Ageless Grace)

• 3 x 30 min 8am Classes + 3 x 60 min 10am classes a week (US Central Time)

• 1 Weekly Nia 5 stages healing class

• Great Beginners Introduction to Nia

• Feel supported and stay motivated

• Learn more about Nia

• Learn the 52 moves of Nia

• Learn about Nia 5 stages

• Experience Feldenkrais Method

• Experience Ageless Grace

• Receive information about anatomy

• Develop a healthy regular practice

• Meet people from all over the world!

• Be part of a fabulous community

• Connect, cheer and encourage

• Supportive Private Facebook Group.

• Adapt to Your Body’s Way and Life

• Learn about The Body’s Way

• Combine LIVE class + 24 hour replays

• Sustain Fantastic Somatic Movement every day for 30 days!

Options:

Select Options AprilMayJuneJulyAugustSeptemberOctoberNovemberDecember

April May June July August September October November December

BUY NOW

April Challenge of Choices for Health and Happiness 2024

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Sale Price:$99.00 Original Price:$120.00

Each month for 2024 we feature a New Fun Challenge (See full list below).

For the month of April welcome to our focus of "Choices for Health + Happiness"

Focus: 3 stages of practice: Learn, Move, Energize

Intent: Move to Heal and Condition Your Soma

Sign up: www.somaranch.com/booking/challenge

All 30 classes are provided online via Zoom.

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests.

How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/challenge

When you sign up for the April 30 day challenge by March 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

sale

30 Day Movement Challenge

Sale Price:$99.00 Original Price:$120.00

Join our ONLINE 30 day Soma class “CHALLENGE” for only $99

• Receive a gift certificate; “30 Day Challenge with Helen & Friends” to give to anyone new to the program. (WHEN YOU REGISTER BY 28th of the PREVIOUS MONTH)

• Receive LIVE classes + Enjoy 24 hour replays

• 30 classes (Nia, 52 Moves, Feldenkrais, Moving to Heal, Ageless Grace)

• 3 x 30 min 8am Classes + 3 x 60 min 10am classes a week (US Central Time)

• 1 Weekly Nia 5 stages healing class

• Great Beginners Introduction to Nia

• Feel supported and stay motivated

• Learn more about Nia

• Learn the 52 moves of Nia

• Learn about Nia 5 stages

• Experience Feldenkrais Method

• Experience Ageless Grace

• Receive information about anatomy

• Develop a healthy regular practice

• Meet people from all over the world!

• Be part of a fabulous community

• Connect, cheer and encourage

• Supportive Private Facebook Group.

• Adapt to Your Body’s Way and Life

• Learn about The Body’s Way

• Combine LIVE class + 24 hour replays

• Sustain Fantastic Somatic Movement every day for 30 days!

Options:

Select Options AprilMayJuneJulyAugustSeptemberOctoberNovemberDecember

April May June July August September October November December

BUY NOW

March Challenge of Variety 2024

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30 Day Movement Challenge

Sale Price:$99.00 Original Price:$120.00

Each month for 2024 we feature a New Fun Challenge (See full list below).

For the month of March welcome to our focus on variety. We are including a feature of all the 9 personalities of Nia. How we draw from the wisdom of Martial Arts, Dance Arts and Healing Arts.

Explore how variety can be the spice of body and life. How we can sustain motivation, be stimulated through engaged content and meaningful connection.

Our intent is for everybody in the monthly challenge group to feel lucky/blessed, to be both stretched and supported. For us to enjoy and celebrate all the variety we can experience for our Body and our Life.

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests.

How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/challenge

When you sign up for the March 30 day challenge by February 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

sale

30 Day Movement Challenge

Sale Price:$99.00 Original Price:$120.00

February Challenge of LOVE 2024

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30 Day Movement Challenge

Sale Price:$99.00 Original Price:$120.00

Welcome to the “Challenge of LOVE”. All month long our next challenge will focus on love. How to Love your Body, Love your Life, and how to Love moving, feeling vibrant, healthy and well.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement. https://www.somaranch.com/booking/nia-challenge

When you sign up for the February 29 day challenge by January 28th you can bring a friend for FREE!

Receive 29 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

Focus: Love 

Intent: Explore how to Love your Body, Love Your Life

Welcome to the “Challenge of LOVE”. How to Love your Body, Love your Life, and how to Love moving, feeling vibrant, healthy and well. We are here to support you and provide encouragement from a lovely welcoming community. Be inspired to develop a daily practice of self care through movement.

All 29 classes are provided online via Zoom.

We’ll be covering:

• 5 principles of the Body’s Way.

• Exploring how to love our body’s and life.

• Enjoying support and encouragement as we navigate dancing on and off the dance floor with love. 

The February Challenge “LOVE!” is all about choice and action, personalizing according to “your body’s way” (the current design and function of you). Providing you with classes that provide exploration of

• What does “love” mean for you?

• What is the felt sense of love in your body

• How can we connect, sustain and even increase the somatic experience of love

• Some class Foci will explore the essentials of the Body's Way for example

• Sense the dynamic ease of being alive

• In the name of love the body demands balance

• Explore how the body is balanced in yin and yang and how to personalize this in a way that brings meaning to you and the ability to apply this in your life.

• Invite the Body Itself to Reveal the Body's way

• Consciously ride the waves of the body's simultaneous mobility and stability.

Other classes will explore duality and contrast between core principles, for example.

• Celebrating Your Body's way is like None other

• The Body's way is a direction not a destination.

• Explore making choices out of love and choices out of fear.

A month to help

• improve your competence and confidence in your body’s way of moving.

• explore the choice of living in a body through sensation

• entertain where and how to bring more joy to our experience and life

• feed your brain with new novel and fascinating information and experiences

• stimulate health and well being throughout your body and life

• provide balance and a holistic approach to fitness and movement

• enhance your dance with safety, comfort and pleasure

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests. How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety. 

Read more about your teachers here: https://www.somaranch.com/rock-star-teachers

sale

30 Day Movement Challenge

Sale Price:$99.00 Original Price:$120.00

Join our ONLINE 30 day Soma class “CHALLENGE” for only $99

• Receive a gift certificate; “30 Day Challenge with Helen & Friends” to give to anyone new to the program. (WHEN YOU REGISTER BY 28th of the PREVIOUS MONTH)

• Receive LIVE classes + Enjoy 24 hour replays

• 30 classes (Nia, 52 Moves, Feldenkrais, Moving to Heal, Ageless Grace)

• 3 x 30 min 8am Classes + 3 x 60 min 10am classes a week (US Central Time)

• 1 Weekly Nia 5 stages healing class

• Great Beginners Introduction to Nia

• Feel supported and stay motivated

• Learn more about Nia

• Learn the 52 moves of Nia

• Learn about Nia 5 stages

• Experience Feldenkrais Method

• Experience Ageless Grace

• Receive information about anatomy

• Develop a healthy regular practice

• Meet people from all over the world!

• Be part of a fabulous community

• Connect, cheer and encourage

• Supportive Private Facebook Group.

• Adapt to Your Body’s Way and Life

• Learn about The Body’s Way

• Combine LIVE class + 24 hour replays

• Sustain Fantastic Somatic Movement every day for 30 days!

Options:

Select Options AprilMayJuneJulyAugustSeptemberOctoberNovemberDecember

April May June July August September October November December

BUY NOW

January Challenge of JOY

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Our next 30 day challenge will be here before we know it? Would you like to gift somebody 30 days of Joy? Would you like to gift yourself the “Choose Joy” 30 day challenge?

www.somaranch.com/booking/challenge

BRING A FRIEND for FREE, when you sign up for the January challenge by December 28th.

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Moving to Heal, Feldenkrais, Ageless Grace, Fabulous Rock Stars and Saturday Special guests.

Each month for 2024 we feature a New Fun Challenge (See full list below).

For the month of January welcome to our focus of "Joy" (the first month of the year)

Focus: Joy “the thread that runs through everything”

Intent: Choose Sensation + Receive Joy

Key words: Choose, Sensation, Receive, Joy, Tweak, Universal

Sign up: https://www.somaranch.com/booking/challenge

All 30 classes are provided online via Zoom.

The January Challenge “Joy!” is all about the choice, choosing sensation and exploring joy as the sensation of life force energy, i.e. the feeling of being alive and the ability to connect with the joy of this presence. Providing you with classes that provide exploration of

1. What does “joy” mean for you?

2. What is the felt sense of joy in your body

3. How can we connect, sustain and even increase the somatic experience of joy

Some class Foci will explore the essentials of “Joy”, for example

• Sense the joy of being alive

• Choose sensation to receive Joy

• Utilize tweak to return to the felt sense of joy.

Other classes will explore duality and contrast between core principles, for example.

• Emotions in motion, sustaining joy.

• Choose, sustain, increase.

• Explore the different between enJoy (circumstance) and Joy (sustainable)

A month to help

• improve your competence and confidence of your body’s way of moving.

• explore the choice of living in a body through sensation

• entertain where and how to bring more joy to our experience and life

• feed your brain with new novel and fascinating information and experiences

• stimulate health and well being throughout your body and life

• provide balance and a holistic approach to fitness and movement

• enhance your dance with safety, comfort and pleasure

https://www.somaranch.com/booking/challenge

The program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way. Would you like to join us?

• Gain support and encouragement from a lovely welcoming community?

• Be inspired to develop a daily practice of self care through movement.

• Receive 30 classes that include a variety of 30 & 60 minute classes.

The “challenge” provides a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests.

All for $99.

Class lessons will include:

• Joy

• Sharing what you sense

• Breath

• Psoas + Sound

When you sign up for the January 30 day challenge by December 28th you can bring a friend for FREE!

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30 Day Movement Challenge

Sale Price:$99.00 Original Price:$120.00

When bringing a guest for free for the month, thank you for completing the following form.

DECEMBER Challenge of YES Movement

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Each month for 2023 we feature a New Fun Challenge (See full list below).

For the month of December welcome to our focus of "Yes! We can!" (the final month of the year)

Yes we can, Evaluation, Celebration, “We get To Do This!”

Focus: Evaluation + Celebration

Intent: Recognize & Acknowledge

Sign up: https://www.somaranch.com/booking/nia-challenge

All 30 classes are provided online via Zoom.

Do you believe in the power of a "Yes We Can" attitude? At Soma Ranch, we certainly do! With each passing day, we witness the incredible transformation that can occur when we approach life with a positive and determined mindset. Embracing the "Yes We Can" mentality opens doors to endless possibilities, propelling us towards greatness and allowing us to overcome even the most daunting challenges. With this attitude, we can conquer our fears, reach for our dreams, and achieve remarkable personal growth. So take a deep breath, embrace the power of "Yes We Can," and prepare to unlock a world of opportunities with 30 classes in 30 days. Together, let’s explore what we can accomplish.

The December Challenge “Yes! We Can!” is all about the choice, celebrating and evaluating to feel inspired, motivated, great about what we achieved in 2023 and ready to step into 2024 with confidence, clarity and joy. Providing you with classes that provide exploration of

1. What does “yes we can” mean?

2. Evaluate in an uplifting, meaningful, beneficial way

3. Celebrate, recognizing and acknowledge the miles stones and achievements both big and small

Some class Foci will explore the essentials of a “Yes we Can!” attitude, for example

• Sense the joy of a “yes we can” attitude

• Sense and express your greatness and achievement

• Sense how to bring ferociously determined into our movement class

Other classes will explore duality and contrast between core principles, for example.

• “Dynamic Flow” Sense guts and grace

• “Contrast” Sense ups and downs with body mind emotion and spirit.

• “Spirals” Sense contrast between deep personal embrace and wide sharing celebration.

A month to help

• improve your competence and confidence of your body’s way of moving.

• explore more about the choice of positive attitude and yes I can do..

• feed your brain with new novel and fascinating information and experiences

• stimulate health and well being throughout your body and life

• provide balance and a holistic approach to fitness and movement

• enhance your dance with safety, comfort and pleasure

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests. How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the September 30 day challenge by August 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

Class lessons will include:

• Deep into Embryonic

• Brain Reflexive Voluntary

• Psoas and Sound

• FreeDance - Stimulate Movement Creativity

• fConnect the dots: Ligaments and Tendons

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30 Day Movement Challenge

Sale Price:$99.00 Original Price:$120.00

When bringing a guest for free for the month thank you for completing the following form. The only information required is your Name and Email address, your Guest’s Name and Email address, and confirmation that your guest is new to the 30 day challenge. The other information is optional (helpful when available). Then scroll to the bottom and click submit.

Grateful Movements Embrace Health

Grateful Movements: Embracing Health + Appreciation

November 2023
As the seasons shift and we step into the penultimate month of the year, our hearts are filled with gratitude for the blessings in our lives. At Soma Ranch, we believe in cultivating an attitude of gratitude not just in words but through movement, recognizing that our body is a precious vessel that deserves our appreciation and care. This November, we invite you to join us for a month-long celebration centered around thanks and how movement leads us to a healthier, more grateful existence.

Embracing Gratitude through Movement
Movement has a transformative power, not only for our physical well-being but also for our mental and emotional states. Through intentional movements, we tap into the profound connection between our body, mind, and spirit, and we open ourselves to a deeper appreciation for the incredible capabilities of our bodies. Each day in Novemeber, our awesome team of instructors will guide you through a variety of movement practices that nurture gratitude from within.

Conscious Movement for Graceful Presence
Conscious movement can be a wonderful gateway to embodying gratitude. Our varied systemic movement classes will focus on cultivating gratitude through expressive, intentional movements, encouraging a deep appreciation for the strength and flexibility our bodies possess. Paired with moving to heal and Feldenkrais sessions, we will help you find stillness amidst the chaos, enabling you to tap into the boundless blessings that surround us daily.

Dance and Music for Joyous Expression
Movement is not just about formal exercises; it is also about finding joy and expression through dance and music. Join us for uplifting dance experiences, where we will explore various styles. Through movement, we will discover how easily our bodies can communicate joy and appreciation, fostering a sense of gratitude that transcends words alone.

Acts of Service: Gratitude in Action
As we deepen our gratitude journey, we recognize the importance of giving back. Throughout the month, we will encourage folks to support local charitable organizations and engage in acts of service their community. We will share, feature, encourage and celebrate acts of kindness and gratitude. By extending gratitude beyond our personal experiences, we acknowledge the interconnectedness we share with others and discover the joy of making a positive impact.

Join Us in November: A Month of Grateful Movements
At Soma Ranch, we welcome you to embrace the spirit of grateful movements this November. Through movement, dance, awareness, and acts of service, we hope to embark on a transformative journey that will not only enhance our physical health but also cultivate an unwavering attitude of gratitude towards our bodies and lives. As we move together, we will discover a new perspective—one that appreciates the abundant blessings that surround us every day.

To join our November program simply click the sign up button, and remember, when you sign up by October 28th you get to share and bring a friend for free!

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

ATTITUDE OF GRATITUDE INCLUDES:

• Your Body’s Way - The Body’s Way

• Movement from Heart

• Ground and Share

• Creating a Sacred Life

• Moving as one multifaceted system, with consciousness.

THROUGH MOVEMENT WE FIND HEALTH INCLUDES:

• Systemic Movement

• Holistic Integration

• Breath with Body

• Moving to Heal

When bringing a guest for free for the month thank you for completing the following form. The only information required is your Name and Email address, your Guest’s Name and Email address, and confirmation that your guest is new to the 30 day challenge. The other information is optional (helpful when available). Then scroll to the bottom and click submit.

NOVEMBER Challenge of Gratitude Movement

Each month for 2023 we feature a New Fun Challenge (See full list below).

For the month of November welcome to our focus of "THANKS"

Focus: THANKS ~ “Through Movement we find Health”

Intent: To dance, explore and have an Attitude of Gratitude

Sign up: www.somaranch.com/booking/nia-challenge

All 30 classes are provided online via Zoom with daily 24 Hour Replays provided.

The November Challenge is “THANKS” ~ bringing an attitude of gratitude, honoring and exploring how “Through Movement we Find Health”. Providing you with classes that provide exploration of

1. Appreciation for the human body

2. How to express gratitude through movement

3. Reflect, Celebrate, Praise

Some class Foci will explore some essentials of the Human Body through movement for example

• Sense squeeze and release ~ how your muscles hug your bones

• Sense structure and space - how the spaces in between bring movement

• Sense moving from underneath and behind - connecting with thanks for what has been

• Sense seamlessness in body and life - no separation, all things connected
  

A month to help

• improve competence and confidence of how we move through space

• be in awe of the human body, potential and possibilities

• feed your brain with new novel and fascinating information and experiences

• stimulate health and well being throughout your body and life

• provide balance and a holistic approach to fitness and movement

• enhance your dance with safety, comfort and pleasure

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests. How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the November 30 day challenge by October 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Join Us in November: A Month of Grateful Movements
At Soma Ranch, we welcome you to embrace the spirit of grateful movements this November. Through movement, dance, awareness, and acts of service, we hope to embark on a transformative journey that will not only enhance our physical health but also cultivate an unwavering attitude of gratitude towards our bodies and lives. As we move together, we will discover a new perspective—one that appreciates the abundant blessings that surround us every day.

To join our November program simply click the sign up button, and remember, when you sign up by October 28th you get to share and bring a friend for free!

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

ATTITUDE OF GRATITUDE INCLUDES:

• Your Body’s Way - The Body’s Way

• Movement from Heart

• Ground and Share

• Creating a Sacred Life

• Moving as one multifaceted system, with consciousness.

THROUGH MOVEMENT WE FIND HEALTH INCLUDES:

• Systemic Movement

• Holistic Integration

• Breath with Body

• Moving to Heal

When bringing a guest for free for the month thank you for completing the following form. The only information required is your Name and Email address, your Guest’s Name and Email address, and confirmation that your guest is new to the 30 day challenge. The other information is optional (helpful when available). Then scroll to the bottom and click submit.

OCTOBER Challenge of UPPER Movement

Each month for 2023 we feature a New Fun Challenge (See full list below).

For the month of October welcome to our focus of "UPPER" (the third of a 3 month series that takes us through BASE, CORE, UPPER)

Focus: UPPER, Arms, Hands, Fingers, Expressive Movement, Movement from the heart.

Intent: Connect with our expressiveness and how to move from heart.

Sign up: https://www.somaranch.com/booking/nia-challenge

All 30 classes are provided online via Zoom.

The October Challenge “The UPPER” is all about the expressive movement. Providing you with classes that provide exploration of

1. 19 Upper Extremities Nia Moves

2. Expressive movement

3. Emotions in motion

Some class Foci will explore the essentials of Expressive UPPER movement, for example

• Sense the spiraling of your 2 lower arm bones (Ulna and Radius)

• Sense the your heart connection to your humerus (upper arm) bone

• “Isolate to Integrate” sense the different parts of your upper extremities

Other classes will explore duality and contrast between upper principles, for example.

• Sense your upper extremities fully moving out and returning home (“home base”)

• Sense palms up and down, to open shoulder girdle and release rhomboid muscles

• Sense the relationship between your hands and heart

A month to help

• improve your competence and confidence of your upper moves

• you understand more about the anatomy, biomechanics and structure of your Upper

• feed your brain with new novel and fascinating information and experiences

• stimulate health and well being throughout your body and life

• provide balance and a holistic approach to fitness and movement

• enhance your dance with safety, comfort and pleasure

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests. How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the October 30 day challenge by September 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

The UPPER extremities of the Body include:

• 30 bones

• 7 main areas covered in the upper limb; The muscles, bones, joints, nerves, blood and lymphatic supply, anatomical areas, and the structures in the hand.

• Shoulder Girdle (ball and saucer joint)

• Upper arms (Humerus)

• Lower forearms (Ulna + Radius)

• Elbow (simple pivot - hinge joint)

• Wrist (classified as an ellipsoidal or condyloid joint)

• Hands + Fingers (carpal, metacarpals, phalanges)

• The musculature of the upper limb is quite vast, much more so than the lower extremity

• Upper Body Muscles include: biceps, triceps, and chest/arm muscles (rhomboids, pectorials,

The 18 Upper moves of Nia are:

A. Arm Moves

1. Blocks

2. Punches

3. Elbow Strikes

B. Hand Moves

1. Touch

2. Strike

3. Chop Cut

4. Fist

5. Pump

6. Palm Directions

7. Web Spaces

C. Finger Moves

1. Finger Flicks

2. Finger Extensions

3. Creepy crawlers

4. Spear Fingers

5. Catch the Flies

6. Claw hand

7. Power Finger Cross-Over

8. Balance Finger.

When bringing a guest for free for the month thank you for completing the following form. The only information required is your Name and Email address, your Guest’s Name and Email address, and confirmation that your guest is new to the 30 day challenge. The other information is optional (helpful when available). Then scroll to the bottom and click submit.

SEPTEMBER Challenge of CORE Movement

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Each month for 2023 we feature a New Fun Challenge (See full list below).

For the month of September welcome to our focus of "CORE" (the second of a 3 month series that takes us through BASE, CORE, UPPER)

Focus: CORE, 7 chakras, 3 body weights, 2 rings of air, 1 spine

Intent: Connect with our center physically, emotionally and energetically.

Sign up: https://www.somaranch.com/booking/nia-challenge

All 30 classes are provided online via Zoom.

The September Challenge “The CORE” is all about the core of systemic movement. Providing you with classes that provide exploration of

1. 7 Core moves of Nia

2. 7 Chakra energy centers of the body

3. sense core muscles, like the psoas

Some class Foci will explore the essentials of Central CORE movement, for example

• Sense the stability of your lower back as the firm foundation for the mobility of your spine.

• Sense the cupping action of your psoas that mimics the hand like shape of your sacrum

• Sense the 3 body weights of your core (Pelvis, Chest, Head)

• “Isolate to Integrate” sense the 5 parts of your spine

Other classes will explore duality and contrast between core principles, for example.

• sense the 2 rings of air (waist and neck)

• Sense the relationship between your pelvis, chest and head

A month to help

• improve your competence and confidence of your core moves

• you understand more about the anatomy, biomechanics and structure of your Core

• feed your brain with new novel and fascinating information and experiences

• stimulate health and well being throughout your body and life

• provide balance and a holistic approach to fitness and movement

• enhance your dance with safety, comfort and pleasure

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests. How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the September 30 day challenge by August 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

The CORE of the Body include:

• Pelvis

• Chest

• Head

• Spine

• Psoas

The 7 Base moves of Nia are:

A. CORE

1. Pelvic Circles

2. Hip Bumps

3. Chest Isolations

4. Shimmy

5. Spinal undulation

6. Spinal role

7. Head Eye Movement

sale

30 Day Movement Challenge

Sale Price:$99.00 Original Price:$120.00

Join our ONLINE 30 day Soma class “CHALLENGE” for only $99

• Receive a gift certificate; “30 Day Challenge with Helen & Friends” to give to anyone new to the program. (WHEN YOU REGISTER BY 28th of the PREVIOUS MONTH)

• Receive LIVE classes + Enjoy 24 hour replays

• 30 classes (Nia, 52 Moves, Feldenkrais, Moving to Heal, Ageless Grace)

• 3 x 30 min 8am Classes + 3 x 60 min 10am classes a week (US Central Time)

• 1 Weekly Nia 5 stages healing class

• Great Beginners Introduction to Nia

• Feel supported and stay motivated

• Learn more about Nia

• Learn the 52 moves of Nia

• Learn about Nia 5 stages

• Experience Feldenkrais Method

• Experience Ageless Grace

• Receive information about anatomy

• Develop a healthy regular practice

• Meet people from all over the world!

• Be part of a fabulous community

• Connect, cheer and encourage

• Supportive Private Facebook Group.

• Adapt to Your Body’s Way and Life

• Learn about The Body’s Way

• Combine LIVE class + 24 hour replays

• Sustain Fantastic Somatic Movement every day for 30 days!

Options:

Select Options AprilMayJuneJulyAugustSeptemberOctoberNovemberDecember

April May June July August September October November December

BUY NOW

When bringing a guest for free for the month thank you for completing the following form. The only information required is your Name and Email address, your Guest’s Name and Email address, and confirmation that your guest is new to the 30 day challenge. The other information is optional (helpful when available). Then scroll to the bottom and click submit.

AUGUST Challenge of Foundational Movement

Each month for 2023 we feature a New Fun Challenge (See full list below).

For the month of August welcome to our focus of "BASE" (the beginning of a 3 month series that takes us through BASE, CORE, UPPER)

Focus: Foundation, Steps & Stances

Intent: Ground, the hands that touch the earth

Sign up: https://www.somaranch.com/booking/nia-challenge

All 30 classes are provided online via Zoom.

The August Challenge “The BASE” is all about the foundation of systemic movement. Providing you with classes that provide exploration of

1. steps, stances,

2. how to ground our body through our feet and

3. sense these incredible feet, sensing them as the hands that touch the earth.

Some class Foci will explore the essentials of Foundational BASE movement, for example

• Sense the stability of your feet as the firm foundation for the mobility of your body.

• Sense the 7,000 nerve endings in each foot like fascinating messengers who provide a wealth of fabulous information

• Sense the 3 arches of your feet (inner, outer, transverse)

• “Isolate to Integrate” sense the 3 part movement of your heel lead “ReLaX”

Other classes will explore duality and contrast between foundational principles, for example.

• Steps and Stances, sense the stillness of stances and the motion of steps becoming aware of the Body’s way of simultaneous stability and mobility of the body

• Sense how we step like “Dancing through life” and Stance like a “Living Meditation”

• Sense the relationship between your hip, knee and ankle joints

A month to help

• improve your competence and confidence of your base moves

• you understand more about the anatomy, biomechanics and structure of your Base

• feed your brain with new novel and fascinating information and experiences

• stimulate health and well being throughout your body and life

• provide balance and a holistic approach to fitness and movement

• enhance your dance with safety, comfort and pleasure

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests. How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the August 30 day challenge by July 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

The Base of the Body include:

• Feet

• Ankles

• Knees

• Thighs

• Hip Joint

The 27 Base moves of Nia are:

A. Feet Techniques

1. Heal lead

2. whole foot

3. ball of foot

4. releve

5. rock around the clock

6. squish walk

7. duck walk

8. toes in, out, parallel

B. Stances

1. Closed Stance

2. Open Stance

3. A Stance

4. Sumo Stance

5. Bow Stance

6. Cat Stance

C. Steps

1. Sink and Pivot Table Wipe

2. Step back on the Ball of the Foot

3. Cross Front

4. Cross Behind

5. Travel in Directions

6. Lateral Travel

7. Cha Cha Cha

D. Kicks

1. Front Kick

2. Side Kick

3. Back Kick

4. Knee Sweep

When bringing a guest for free for the month thank you for completing the following form. The only information required is your Name and Email address, your Guest’s Name and Email address, and confirmation that your guest is new to the 30 day challenge. The other information is optional (helpful when available). Then scroll to the bottom and click submit.

JULY Challenge of Sensational Movement

Each month for 2023 we feature a New Fun Challenge (See full list below).

For the month of July welcome to our focus of "Sensation"

Focus: Sensation in Movement

Intent: Taste the flavors of fitness with joy and community

Sign up: https://www.somaranch.com/booking/nia-challenge

All 30 classes are provided online via Zoom.

The July Challenge “Sensation in Movement” is all about sizzling sensations and joy of movement. Providing you with classes that provide tastes of the flavors of fitness we often in Nia call the FAMSS; Flexibility, Agility, Mobility, Strength, Stability.

Some classes will explore the benefits of one of these sensations for example

• Flexibility, where we will explore the sensation of energy out, like laser beams extending down and through our bones, with the intent to feel lighter and longer.

• Strength, where we will explore the sensation of energy in, with muscles like sponges squeezing and releasing in and around our bones, with the intent to feel taller and stronger.

Other classes will explore duality and contrast between these sensations, for example.

• Mobility and Stability, where we will explore the sensation of balanced motion through the Body’s way of simultaneous stability and mobility of the body

• Agility and Stability, where we will explore the sensation of start and stop action in motion in relationship with the support of body and mind stability

• Flexibility and Strength, were we will explore the duality, and motion of, movement into and away from the body

A month to help

• improve your fitness

• feed your brain with new novel and fascinating information and experiences

• stimulate health and well being throughout your body and life

• provide balance and a holistic approach to fitness and movement

• enhance your dance with safety, comfort and pleasure

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests. How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Duality Foci will include:

strength | flexibility

mobility | stability

agility| mobility

flexibility | stability

stillness | motion

doing | non-doing

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the June 30 day challenge by June 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

The Nia Sensations of Fitness include:

• Flexibility

• Agility

• Mobility

• Strength

• Stability

Other dynamics to be explored include Stillness, Balance and Force

When bringing a guest for free for the month thank you for completing the following form. The only information required is your Name and Email address, your Guest’s Name and Email address, and confirmation that your guest is new to the 30 day challenge. The other information is optional (helpful when available). Then scroll to the bottom and click submit.

JUNE Challenge of Freedom in Movement

Each month for 2023 we feature a New Fun Challenge (See full list below).

For the month of June welcome to our focus of "Freedom"

Focus: Freedom in Movement through choice and variety.

Intent: Stimulate Body Centered Creativity

Sign up: https://www.somaranch.com/booking/nia-challenge

All 30 classes are provided online via Zoom.

Originally we called the June Challenge “FreeDance”, then we realized you might think we were FreeDancing through the entire 30 classes, which we are not! Thus the choice to tweak the name to “Freedom in Movement”. Throughout the 30 classes in June, we will be drawing from the wisdom of the 8 stages of FreeDance in the Nia technique. There will be a variety of physical, mental, emotional and spirit foci. Some classes will explore the benefits of polarity, for example bringing emotions to your motion through both acting out and the real you (not necessarily at the same time LOL)

A month to help

• nudge you out of habit

• feed your brain with new novel and fascinating information and experiences

• stimulate health and well being throughout your body and life

• authenticity ~ explore you doing what you do

• discover your authentic, creative self

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests. How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Duality Foci will include:

tight | loose

found | lost

get it | don’t get it

silence | sound

stillness | motion

doing | non-doing

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the June 30 day challenge by May 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

The Nia Creativity Circuit includes 8 stages:

1. FreeDance

2. Art of Listening

3. Feelings + Emotions

4. Creative Source

5. Authentic Movement

6. Witness

7. Accidental Click

8. Body Centered

When bringing a guest for free for the month thank you for completing the following form. The only information required is your Name and Email address, your Guest’s Name and Email address, and confirmation that your guest is new to the 30 day challenge. The other information is optional (helpful when available). Then scroll to the bottom and click submit.

May Challenge of Awareness

Each month for 2023 we feature a New Fun Challenge (See full list below).

For the month of May welcome to our focus of "Awareness"

Focus: Paying Attention to Body | Sensation

Intent: Dance Through Life

Sign up: https://www.somaranch.com/booking/nia-challenge

All 30 classes are provided online via Zoom.

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests.

How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the May 30 day challenge by April 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

When bringing a guest for free for the month thank you for completing the following form. The only information required is your Name and Email address, your Guest’s Name and Email address, and confirmation that your guest is new to the 30 day challenge. The other information is optional (helpful when available). Then scroll to the bottom and click submit.

Paul Duff Fun Friday 52 Moves Nia Class

Lovely conversation with Paul Duff about his creative process and class experience for Fun Friday

Paul is part of our 30 day challenge teaching team (Way to go Rock Star!)

Fun Friday is one of the classes offered on our 30 Day Challenge

For more information about the 30 day challenge, learn about what's included and the sign up link visit: https://www.somaranch.com/booking/nia-challenge

April Challenge of Choices for Health and Happiness

Each month for 2023 we feature a New Fun Challenge (See full list below).

For the month of April welcome to our focus of "Choices for Health + Happiness"

Focus: 3 stages of practice: Learn, Move, Energize

Intent: Move to Heal and Condition Your Soma

Sign up: https://www.somaranch.com/booking/nia-challenge

All 30 classes are provided online via Zoom.

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests.

How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the April 30 day challenge by March 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

When bringing a guest for free for the month thank you for completing the following form. The only information required is your Name and Email address and your Guest’s Name and Email address, the other information is optional (helpful when available), then scroll to the bottom and click submit.

Happy Month of Variety

Happy March and welcome to our month of Variety! This month we focus on variety, including the 9 personalities of Nia (Martial Arts, Dance Arts, Healing Arts) with an array of talented teachers and some fabulous opportunities.

1. Helen Kicks off the month with Nia Classes and more

2. Enjoy Special classes during NIa Green Belt

3. Explore Special JAM events during our Rock Star retreat

4. Experience Guest teachers (or come to Rancho La Puerta with Helen!)

Each month for 2023 we feature a New Fun Challenge (See full list below).

For the month of March welcome to our focus on variety. We are including a feature of all the 9 personalities of Nia. How we draw from the wisdom of Martial Arts, Dance Arts and Healing Arts.

Explore how variety can be the spice of body and life. How we can sustain motivation, be stimulated through engaged content and meaningful connection.

Our intent is for everybody in the monthly challenge group to feel lucky/blessed, to be both stretched and supported. For us to enjoy and celebrate all the variety we can experience for our Body and our Life.

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests.

How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the March 30 day challenge by February 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

March Challenge of Variety

Each month for 2023 we feature a New Fun Challenge (See full list below).

For the month of March welcome to our focus on variety. We are including a feature of all the 9 personalities of Nia. How we draw from the wisdom of Martial Arts, Dance Arts and Healing Arts.

Explore how variety can be the spice of body and life. How we can sustain motivation, be stimulated through engaged content and meaningful connection.

Our intent is for everybody in the monthly challenge group to feel lucky/blessed, to be both stretched and supported. For us to enjoy and celebrate all the variety we can experience for our Body and our Life.

The “challenge” will provide a variety of modalities including Nia, Moving to Heal, Feldenkrais, Ageless Grace, 52 Moves, Move IT, offered by a stellar team of teachers, Helen Terry + Rock Stars and Special Guests.

How to give gratitude for being able to move, feel vibrant, healthy and well, from an abundance of choice and variety.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the March 30 day challenge by February 28th you can bring a friend for FREE!

Receive 30 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

February Challenge of LOVE

Welcome to the “Challenge of LOVE”. All month long our next challenge will focus on love. How to Love your Body, Love your Life, and how to Love moving, feeling vibrant, healthy and well.

Would you like to join us? Gain support and encouragement from a lovely welcoming community? Be inspired to develop a daily practice of self care through movement.

https://www.somaranch.com/booking/nia-challenge

When you sign up for the February 28 day challenge by January 28th you can bring a friend for FREE!

Receive 28 classes that include: 30 mins, 60 mins, Nia, Nia 5 Stages, Feldenkrais, Fabulous Rock Stars and Saturday Special guests.

Program includes Support, Coaching, Education, Community, Connection and lots of laughs along the way.

All for $99.

Love Story Class, 10am Feb 9

How wonderful to enjoy a Nia class to celebrate our “month of LOVE”! One of the great things about attending a Nia class is you don’t need a partner to come enjoy the dance! Of course you can bring friends if you like, yet how wonderful to be freely able to enjoy dance.

Our special class will focus on a “love affair” with the body.

Exploring The Body’s Way, with romantic music, we will dance the hour away with the intent to feel even more in love with our body by the end of class.

Regular class rates apply.

When you sign up for a class you are automatically sent the Zoom link for class. The link is the same each week.