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SEPTEMBER Challenge of CORE Movement

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

30 Day “Journey with Movement”
$99.00 $120.00

Join our ONLINE 30 day Soma class “Journey with Movement” for only $99

  • Receive a gift; 30 Day “Journey with Movement” 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!

CLICK HERE to learn more about the 365 day journey with movement.

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/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/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

30 Day “Journey with Movement”
$99.00 $120.00

Join our ONLINE 30 day Soma class “Journey with Movement” for only $99

  • Receive a gift; 30 Day “Journey with Movement” 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!

CLICK HERE to learn more about the 365 day journey with movement.

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.

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.

Takes a Village When Helen Leaves Soma

Helen, who is having a BLAST In Budapest (photos below), will soon travel to the UK to be with her parents for Christmas.

We have an AWESOME team of folks (who feel more like friends) stepping in, and stepping up, to teach while Helen’s gone. Even Joe has become trained with Zoom and all the “spaghetti” involved with a hybrid class (list included below) .

This is a lovely opportunity to experience several different teachers, different styles and a very special anticipation flavor of the Fabulous Rock Stars and Saturday Special Guest Master Teachers who are joining the 30 day challenge and 365 day challenge team for 2023.

You have some great options to choose from:

 

soma ranch Special Guest Master Teachers

Dr Deb Kern | www.drdebkern.com

Maria Whitley | www.shinelouisville.com

Helen back in Budapest after 3 years


Zoom Spaghetti includes:

  • camera 1 - talking with participants on line before and after class

  • camera 2 - filming teacher from an elevated position

  • projector - projects zoom participants on side wall (fondly called the wall of smiles)

  • audio 1 - used for communicating with participants

  • audio 2 - wired sound into mixer used for playing music and instructor’s voice

  • mixer - mixes music and microphone