Dreamcatcher 
Movement and Wellness

Sunrise Yoga Chakra Flow

In the ancient Yoga texts, the morning is considered to be a divine time when an individual’s energy is invited to rise with the energy of the sun. Clarity, creativity, and peace of mind and body are some of the benefits of a sunrise Yoga practice due to fewer distractions at the beginning of the day.  Focusing on a different chakra energy system in the body each week and linking pose flows with the breath, this 60-minute ‘Sunrise Yoga Chakra Flow’ practice will energize your body and mind while nourishing you with a positive attitude to help prepare you for the day ahead. The class ends with time in deep relaxation. All experience levels welcome and no prior Yoga experience is required.

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Row & Restore

Combining the total-body benefits of Rowing and Restorative Yoga, ‘Row & Restore’ is a hybrid class that will improve your overall fitness and allow you to achieve a state of deep relaxation. The class begins with 30-minutes of Rowing which will improve your strength, aerobic capacity, and endurance followed by 30-minutes of Restorative Yoga which will allow the central nervous system to calm and relax. In Restorative Yoga, the body is fully supported with the use of props such as sofa cushions, bed pillows, blankets, and hard bound books or Yoga blocks in order to enjoy deep stretching. ‘Row & Restore’ will increase your stamina and strength while reducing stress and anxiety with deep, healing relaxation after a fun row.  No prior Rowing or Yoga experience is required and all fitness levels welcome.

 

 

Chair Yoga for Longevity

'Chair Yoga for Longevity' is the ideal exercise to add to your weekly routine. The stabilized motions of Chair Yoga are known to alleviate some of the most common aches and pains, while improving strength, flexibility, and mobility. Once you begin practicing 'Chair Yoga for Longevity', you’ll start to feel a sense of ease and relaxation flow through your entire body. Each week, you’ll notice the tension, resistance, and tightness, that once overtook your muscles and joints, begin to release. Basic skills such as bending over to tie your shoes, rising from a chair, and walking with ease are once again possible. 'Chair Yoga for Longevity' can be practiced by anyone, even those struggling with balance, strength and flexibility. Adding a chair into your practice provides extra support, so you can enjoy stretching, improve range of motion, gain strength and confidence, and enhance your overall quality of life. No experience is necessary and all levels are welcome.

 

 

RowFlow

Combining the best of both Rowing and Flow Yoga, this 'RowFlow' hybrid class is pure fluidity-in-motion. The class begins with 30-minute of Rowing which improves strength, aerobic capacity, and endurance with creative combinations of aerobic steady state with short higher intensity intervals to torch calories, build heat in the muscles, and increase range of motion. Immediately following the Rowing is 20-minutes of Flow Yoga which will improve flexibility and balance while building upon all of the strength and range of motion benefits from the Rowing.  ‘RowFlow’ ends with 10-minutes of stretching and deep relaxation. No prior Rowing or Yoga experience is necessary and all fitness levels are welcome. 

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Vinyasa Flow Yoga

Vinyasa means “to move with the breath”. In 'Vinyasa Flow Yoga', the poses are strung together to form one fluid sequence of movement. There is something powerful and nurturing about moving with your breath and letting your body flow in new directions. Our ‘Vinyasa Flow Yoga’ class focuses on connecting the physical movements with the rhythm of the breath with a focus on the transitions from one pose to another with less time spent in stationary poses. Each student is invited to make their Vinyasa flow a personal experience to meet their body’s needs. Pose flows can be fast and physically challenging or soft and gentle, a moving meditation, and an opportunity to witness the ways in which the breath holds power over our well-being. The class ends with time in deep relaxation. No prior Yoga experience is necessary and all levels of practice are welcome.

 

 

Row to Relaxation

Combining the total-body benefits of Rowing and Yin Yoga, ‘Row to Relaxation’ in an incredible class to end the day. This is a hybrid class that will improve your overall fitness and allow you to achieve a state of deep relaxation. The 60-minute class begins with 40-minutes of Rowing which will improve your strength, aerobic capacity, and endurance using creative combinations of aerobic steady state and higher intensity intervals followed by 20-minutes of Yin Yoga which consists of a series of longer-held, passive floor poses that focus on stretching the hips, pelvis, legs, and lower spine in addition to deep relaxation. ‘Row to Relaxation’ will increase your stamina and strength while reducing stress and anxiety with deep, healing stretching and relaxation after a fun row.  No prior Rowing or Yoga experience is required and all fitness levels welcome.

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RowFit

A total body cardiovascular workout, 'RowFit' will burn calories, sculpt muscles and increase joint range of motion in a non-impact format that is safe and effective for all fitness levels. Using every major muscle of the body and almost 90% of the body’s total muscular system while moving fluidly through the rowing stroke sequence, participants in the ‘RowFit’ Dreamcatcher Crew will increase range of motion and cardiovascular function while building muscular strength. Each class combines steady state aerobic training with short bursts of high intensity interval training in a variety of durations and distances for maximal fitness benefits. RowFit = rowing + fitness + fun. Participants must have access to a rowing machine at their home or elsewhere. Although the class is cued to the monitor features of a Concept2 rowing machine, all makes, models, and manufacturers are welcome. No prior Rowing experience is necessary and all levels welcome.

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Surfset

Inspired by one of the world’s most unique athletic sports, surfing, 'Surfset' is a total body workout. Every exercise on the board is designed to engage your core and stabilizer muscles while improving muscular strength, aerobic fitness, and balance. Instability training on the Surfset board requires mental focus and physical control which makes the workout incredibly beneficial for both body and mind. Our 60-minute 'Surfset' class is super fun while building balance, core strength, stability, agility, aerobic conditioning, power, lean muscles, and coordination. The class ends with time in deep relaxation laying on the board for mental and physical integration of all of the benefits from the class. No prior Surfset experience is required and all fitness levels are welcome. A Surfset board is required for this classs. If you live in the DC Metro area, you can rent a Surfset board from me for $20 for the 8-week session or I can secure a used Surfset board that you can buy and keep as your own for $350 for a lifetime of balance training and Surfset fun. 

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Sunset Yin Yoga

When the sun is setting and the day is drawing to a close, there is a magical feeling of the light changing, the energy becoming more peaceful, and another small cycle closing. It is the perfect time to practice and remind yourself of the journey of letting go. ‘Sunset Yin Yoga’ is designed to acclimate your body and mind to the setting sun and the lowering of energy as we prepare for sleep. While enjoying gentle, calming poses with deepening breath and longer, passive stretches, you will nurture yourself by lengthening and releasing all areas of your body that accumulated tension during the day as well as eliminating adhesions in the fascial matrix.  The class ends with time in deep relaxation. No prior Yoga experience is necessary and all levels are welcome.

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