Anita's Classes ~ Starting on Time 9 am - 10:15 am

Hello Lovely Dancers,

Today the fall light in the dojo was brilliant and the dancing was divine.  Thank you all so much for dancing at Anita's Classes.

From this day forward we will begin class at 9 am. 

The dojo opens at 8:45 am.  

If you come late ~ that is OK ~ 

come in and go through the Cycles that you may have missed on your own

There are 7 cycles to your class.  Cycles take into consideration that you are never the same on any two days, or, for that matter, from moment to moment. The seven cycles remain the same, however the Nia experience changes continuously based on the focus, music, moves and class intent.

Cycle 1: Set the Focus and Intent – What You Place Your Attention On

The focus is what you place your attention on. The intent is your desired outcome. The first 3-5 minute cycle is designed to share both objective and subjective information that will enhance your awareness and experience in class.

Cycle 2: Step In – Create the Space to Workout

Stepping In is the act of leaving behind distractions. Stepping In stimulates the body, mind, emotions, and spirit connection by helping you create space to workout. Activate your sensory awareness as the starting point for all body-centered action. 

Cycle 3: Warm Up – Prepare Your Heart, Lungs, and 13 Joints

Warm-up by consciously activating the flow of energy through your heart, lungs and thirteen primary joints. Warming-up increases body heat and respiration, and initiates your movement through all three planes: low, middle, and high. 

Cycle 4: Get Moving – Energize the Moves to Reach a Peak

Get Moving is the action of using increased ranges of motion, speed and intensity to condition the heart, lungs, muscles and joints. Activate your cardiovascular system using speed and shorter and longer splashes of intensity. Move more dynamically through space and the three planes of movement: low, middle and high. 

Cycle 5: Cool Down – Calm, Harmonize, and Re-center

Cool Down by decreasing your intensity level, slowing your speed and allowing your heart rate to cool down. Activate your Conscious Personal Trainer to stretch, re-center, reflect, and prepare to move your body towards the floor.

Cycle 6: Floorplay – Fitness on the Floor

Floorplay uses the elements of play, gravity, the floor, space, time and sound to condition the body with FAMSS–flexibility, agility, mobility, strength and stability. Take advantage of the heat and pliability generated from your previous movements; this allows you to stretch and open your joints more fully. In Floorplay, use your body as free weight to condition your muscles and joints. 

Cycle 7: Step Out – Transition Into Your Next Activity                                                                                                                                  Step Out by transitioning into your next activity with an awareness of the fitness and self-healing benefits you have received from your movement. Stepping out is a physical action you take to symbolize the end of every class,  creating a container for movement to carry with you throughout your life.  

Cycles from the NIA White Belt

I hope to see more of you in classes.  Let's continue to create joyful community together:) 

Love 

Anita

Wed and Fri are back at Anita's Classes

Now that Fall is arriving, I am back into the swing of dancing 6 days a week.  You can join me at the MAC or my Home Studio.
At my home studio classes are once again Wed and Fri 9 -10:15 am.
Look forward to seeing you soon!

Anita's Classes Summer Schedule

Hello Darling Dancers,

Thank you all for your schedule input.  Our lives are full and our desires are many ~ but our bodies can only attempt to do so much in one Oregon summer!

Through August 30th I will teach only on Wednesdays from 9-10:15 am at my home studio.

Here are the Wednesdays that I will teach:

6/26 Wed

7/3 Wed

7/10 Wed

7/17 Wed 

7/24 Wed 

8/7 Wed

8/14 Wed

8/21 Wed

8/28 Wed

Beginning on Sept 4th, I will return joyfully to teaching on Wed and Fri morning from 9 am - 10:15 am.

I hope to see many of you throughout the summer.  T

The classes in the summer will be $12 per class.  You are welcome to pay in advance or pay as you come to dance!

See you Wed morning.  Bring a friend to class anytime!

This week we finish up the knees and next week we start with the thigh bones ~ mmmm sexy!

Anita

Awareness of Knees Tips!

This morning I completed the "Awareness of Knees" workshop at the MAC and had a magical turnout.  I thought I would share a few simple tips from the workshop! Love this body of work ~ thank you Debbie Rosas! Here you go:

A nice image of the bones forming the knee to keep in mind while using this powerful hinge joint.  Print and put it somewhere so you can understand your knee movement. My image  is currently  taped up on my kitchen refrigerator.

Using the 3 stages of learning ~ Look, Listen and Imagine ~ to help you to become aware of the design and function of YOUR knees.

3 Simple techniques from today's workshop to practice to help you feel the sensation of healthy knees:

1.  Become aware of the healthy knees by softening the knees to feel the joint space rather than protecting the knees and locking the knees. Go to your hip and ankle joints and find mobility and stability ~ hese two joints have a great deal of mobility and space and stability.  Imagine yours knees being "supported" by the ankle and knee joints.  Then you can relax the knees just like your elbow joint.

2. Stand, Walk, Sit with feet hip width apart and parallel.  If your feet are turned out or turned in without intention then the hip is pointing forward but the foot is turned out or in.  This leaves the knee torquing to balance out the two directions of the foot and hip creating strain on the knee joint, ligaments and tendons.  This is a simple technique and a process of re-learning and re-leasing from habitual movement.  Be Parallel and Hip Width Apart. Look at your feet when you are standing, walking and sitting ~ look.  Then look/listen in the direction your feet are pointing while you are standing, walking and sitting ~ listen.  Look, listen, imagine your feet on two tracks like a train or cross county ski's ~ imagine.  

3. Wag your tail.  If you cannot wag your tail then your knees are locked, which leads to stiff knees, which leads to tight ankles. Wag your tail, unlock your knees and feel the space under your femur, behind your patella and above the tibia.  Look, Listen, Imagine.

My goal as a NIA Facilitator and Educator is to help you move comfortably in your body!

Springtime Dancing with the Knees

Yes, Yes, Yes

It is Raining Outside

and 

the Sun is Out

Perfect for Rainbows.

Springtime Dancing!

See you at Anita's Studio

Wed and Fri ~ 9 am - 10:15 am

Focus on Knees ~ Opening and Closing

or at the MAC

June 4th workshop at 8 am on Knees

Photo from Kahneeta Memorial Weekend at 5:16 am Sunrise Monday Morning Hike to the Top!!!!

Dancin' Shinbones

Seriously now ~ we will be dancing the Shinbones through the month of May in Anita's NIA Classes at the Home Studio and at the MAC Club.  MAC workshop also on 5/7, Tues @ 8 am ~ Awareness of Shinbones ~ Sensing Vertical Precision. 

May Focus ~ Awareness of Shinbones

Awareness of Shinbones

Sensing Vertical Precision

Through the month of May at the MAC and Anita's Studio 

we will explore the shinbones which are nested in the lower leg 

and provide vertical precision, stability and strength to our upper leg.   

Unhealthy shinbones lead to a feeling 

of unsteadiness or immobility in the ankle, knee and hip.  

Learn simple techniques to keep 

the shin bones healthy, mobile and stable from the ground up.

Anita's Studio

Every Wed & Fri morning

9:00 - 10 :15 am

MAC Schedule

NIA ~ Mon 7 am, Tues/Thurs 9 am, Sun 10 am

Floorplay ~ Tues/Thurs 8:30 am, Sun 9:30 am

MAC Workshop ~ Awareness of Shinbones

Tues, May 7th, 8-9 am, 

Studio 3  Cost: $8  NIA 57  

Anita Stark, NIA Black Belt Facilitator and Educator

Sweet Wisteria, Sweet Dance

Aahhh 

the Wisteria is surrounding the dojo with its sweet aroma.

See you at Anita's Studio Wed and/or Fri this week.

9 - 10:15 am

Love Anita

Gratitude

Thank You for Dancing this week

It has been the perfect elixir of gratitude 

to carry me through some very full days.

See you at Anita's Studio or at the MAC.

Love,

Anita

April NIA Schedule at Anita's Classes and the MAC

Dynamic Ankles

Nurture a healthy and collaborative relationship 

between your feet, ankle joints and legs 

to provide a dynamic foundation for your entire body.

Join me for the 1 hour workshop:

AWARENESS OF ANKLE JOINTS 

SENSING DYNAMIC RELATIONSHIPS

APRIL 4th, THURSDAY AT 8 AM  NIA 44

To register www.theMAC.com or just drop in and register on site!

Cost $8

We will explore the theme of the ankles through the month of April!

Please note there will be no Floor Play on Thursday, April 4th.

AND you are always welcome to dance at my home studio

every Wed/Fri morning from 9:00 am - 10:15 am.

$14 drop-in and class cards available.

Happy Spring,

Anita

Dancing Feet ~ Anita's NIA Schedule through March

Hello Dancing Feet

Through the end of March

THINK, SENSE, FEEL your Dancing Dialogue with your Feet.

I will not have class at Anita's Studio on:

Fri 3/22 9 am

Wed 3/27 9am

(I will extend all expiration date cards one week)

I will not have class at the MAC Club on the following 2 days:

Sun 3/24 10 am

Mon 3/25 7 am

And mark your calendar for the next workshop at the MAC:

AWARENESS OF ANKLE JOINTS 

SENSING DYNAMIC RELATIONSHIP

4/4 THURSDAY AT 8 AM  NIA 44

See you on the dance floor,

Anita

Focus on the Foot

Hi All,

Thank you for attending this mornings Awareness of the Foot MAC workshop and continually studying your road map to your body's intelligence.

We will continue the focus on Feet through the month of March.

Next Workshop is on the Ankles at 8 am on Thursday, 4/4/2013 at the MAC.

In the meantime, focus on your heal lead and allowing the foot to spread forward, backward and out through the inner and outer edges.

"Plug-in lightly" lightly to the earth.

Feel all 26 bones in each foot.  7000 nerve endings in each foot.  Sensing stability, feeling mobility.

Floor Play on Thurs at 8:30 am with the focus on the feet followed by 9 am NIA at the MAC!  Yumm!

OR Wed 9 am NIA followed by Floor Play at Anita's Studio! Delicious!

Love,

Anita

March Focus ~ Awareness of Feet

Awareness of Feet

Sensing the Hands that Touch the Earth

Sometimes our feet are literally the furthest idea from our mind

and yet they support our whole body with every step we take in our day.

  

Consider consciously committing to sensing the soft and strong connections

 that our feet upload to our body through the earth.

We will explore the theme of the feet through the month of March!

*  *  *

at Anita's Classes

Wed/Fri morning from 9:00 am - 10:15 am

Please note:  we will not have class:

Fri, March 22nd

*  *  *

at the MAC

Join me for a 1 hour workshop, Tuesday, March 5th at 8 am

We will explore the common NIA movements that we utilize in our NIA practice

and how they create healing for the feet.

Awareness of Feet

Sensing the Hands that Touch the Earth

 

To register www.theMAC.com or just drop in and register on site!

NIA35

Cost $8

Love,

Anita

Anita's Studio

NIA Black Belt Facilitator

4625 SW 53rd Avenue

Portland, OR 97221

503-310-2864

One Billion Rising 

Dance to stop violence against women and girls!

Where~ever you may be on Thursday February 14th,

DANCE!

and know you are in good company ~ we are all dancing with you.

Love

Anita

wear red and black to strike, dance and rise

onebillionrising.org

Break the Cycle of Violence against Women and Girls

Hello Everyone,

This Valentines Day I will be devoting our 9:00 am NIA Dance Class in alliance with OneBillionRising.org in an effort to realize our collective strength and solidarity across borders to end violence against women and girls.  Show your solidarity and wear red and dance on Thursday and let's Break the Cycle.  Come as you always do ~ with your beautiful minds and hearts!

If you would like to know more about One Billion Rising click here:   http://onebillionrising.org/page/event/detail/4vx8l

I am looking forward to our dance!

Warmly,

Anita

February Focus ~ Awareness of Joints: Sensing Mobility

Awareness of Joints

Sensing Mobility

Movement is key to living a long and healthy life. 

Movement is a sign of youth, health, fitness and well-being.

While there are lots of body parts that make motion possible, 

JOINTS provide us with some of the most important mechanics for moving.

There are 13 primary joints in the body, 

and each provides you with various degrees of mobility and stability. 

When joints are healthy, you experience the proper balance between stability and mobility. 

You have the power to move in all kinds of ways–vertically, horizontally, and in circles and spirals–at any speed.

Spring load your body from your joints and 

experience  what your ankles, knees, hips, wrists, elbows, shoulder joints and spinal chord do!

Let's Find Out!

Awareness of Joints: Sensing Mobility while Maintaining Stability

Cost $5

To register www.theMAC.com or just drop in and register on site!

PT506

We will explore this theme through the month of February in all of Anita's NIA Classes!

*  *  *

AND you are always welcome to dance at my home studio 

every Wed/Fri morning from 9:00 am - 10:15 am. $14 drop-in and class cards available.

Love,

Anita

New Class time at Anita's Studio 9 - 10:15 am

Hi Lovelys,

I am shifting the time on the Wed and Fri NIA Classes at my studio to

9:00 - 10:15 am

Come and chat with the community at 8:45 am 

and dance at 9:00 am.  

If you have any feedback, do please drop me a note.

Love,

Anita

Anatomy in Motion ~ Know Your Bones

Hi NIA Loves~ 

Enjoy this from Anatomy in Motion http://www.mografi.com/anatomyinmotion/

Did You Know: The adult human skeletal system consists of 206 bones, as well as a network of tendons, ligaments and cartilage that connects them. The skeletal system performs vital functions — support, movement, protection, blood cell production, calcium storage and endocrine regulation — that enable us to move through our daily lives.

Yes it is snowing and we are dancing NIA this AM

YESSSS it is snowing.  Leave yourSELF plenty of time to get to the MAC NIA Class today at 9:00am.  Patience.... and if you arrive late to class ~  that is ok.  Snow is a beautiful time to spend reflective time with your body, mind, emotions and soul.  The dance of reflection today!

Sensing Healthy Bones and New Pricing Structure

Awareness of Healthy Bones

Sensing Alignment while Maintaining Agility

As movable architecture, bones provide protection, support and 

a place for the storage of minerals, salts and a fresh supply of red blood cells.

By design, bones come in a variety of shapes and sizes 

acting as mechanical levors to convey muscle contraction into powerful movement.

Despite the bones light weight, bones are stronger than reinforced concrete, 

designed to withstand great mechanical stress.  

Together with your joints, the bones make linear, circular, fast and slow movement possible.  

Celebrate the more than 206 bones in the body ~ 

from short to long, flat to round and symmetrical to irregular.  

We will practice agility while sensing alignment through our bones.

2013 Pricing Structure for Anita's Classes

After a great deal of thought and input from all of you I have created a new pricing structure for 2013.

Currently classes are offered every Wed/Fri morning from 8:30 am - 9:45 am.

Drop-in Class rate is $14 per class. 

Or you may pre-purchase 5 classes or more at a discounted rate of $12 per class.  

These cards have a 30 day expiration period from the day purchased.

If you currently have a class card, the new pricing structure will take effect

once your card is completed.

I remain committed to offering Anita's classes to you!  

Thank you for your ongoing enCOURAGEment.

I feel blessed and loved by all of you!

Happy New Year and I will see you on Wed, Jan 2nd at 8:30 am.

I will be teaching every Wed/Fri in January!

Love,

Anita

Anita Stark

The Body's Way to Joy and Happiness

NIA Black Belt Facilitator

Through Movement We Find Health

503-310-2864

anitaastark@gmail.com

Holiday schedule through Jan 6th at the MAC and at Anita's Studio

Happy Holidays to all of you beautiful dancers.  

Thank you for taking the time to DANCE in a community 

which nurtures health, pleasure and joy!

Here is the holiday schedule through Jan 6th at the MAC and at Anita's Studio

MAC Club

Dec 20, Thurs NO CLASS

Dec 23, Sun 10-11am

Dec 24, Mon 7 - 8 am

Dec 25, NO CLASS Club Closed

Dec 27, Thurs 9-10 am

Dec 30, Sun 10 - 11 am

Dec 31, 7 - 8 am

*****JAN 1, 2013, Tues  9 -10 am*****

Jan 3, Thurs 9-10 am

Jan 6, Sun 9-10 am Workshop, Awareness of Bones ~ Sensing Agility

Jan 6, Sun 10-11 am 

classes as regularly scheduled from here on....

Anita's Studio

Dec 19, Wed 8:30 - 9:45 am

Jan 2, Wed 8:30 - 9:45 am

Jan 4, Fri 8:30 - 9:45 am

classes as regularly scheduled on Wed and Fri from here on....

Classes for December and beyond

Join in on the dance

Wed 12/5

Fri 12/7

Wed 12/12

Fri 12/14

Wed 12/ 19

no classes 12/26 - 12/28

Wed 1/2

Fri 1/4

NIA dance this Wed 11/14 at Anita's Studio

NIA Dance this Wed 11/14 at 8:30 am

No class this Friday as I will dancing in Texas at my sweet nephews wedding:-)

November NIA Focus and Class Schedule

Awareness of Muscles

Sensing Flexibility

By design, your muscles are the ultimate shape-shifter.  

There are 620 muscles in your body designed to

create, generate and release energy.

Move your muscles and you will energize what is in you and that which is outside of you!

Anita's Classes November Class Schedule $12 each (I am now offering more classes -please make the commitment to yourSELF)

10/31 Wed 8:30 am
11/2 Fri 8:30 am

11/7 Wed 8:30 am
11/9 Fri 8:30 am

11/14 Wed 8:30 am

11/21 Wed 8:30 am

11/28 Wed 8:30 am

if there is interest ~ I will have class on 11/30 Fri ~ let me hear from you

Anita Stark

The Body's Way to Joy and Happiness

NIA Black Belt Facilitator

Through Movement We Find Health

503-310-2864

anitaastark@gmail.com

Class this Wed 10/17 and Fri 10/19

October Focus at Anita's Classes

October Focus at Anita's Classes

Sensing Strength Through the Connective Tissues

Connective tissue shapes your body and creates structure.  It's everywhere ~ storing energy, protecting organs, serving as a structural framework, and connecting all body tissues ~ the Pillar of Strength. 

Connective Tissue is designed to Move, Move, Move

Let's Dance

Anita's Classes October Class Schedule (I am now offering more classes -please make the commitment to yourSELF)

10/3 Wed 8:30 am

10/5 Fri 8:30 am

10/10 Wed 8:30 am

10/17 Wed 8:30 am

10/19 8:30 am

10/24 8:30 am

10/31 8:30 am

Oct 6th Women's Retreat

Relax, Rejuvenate, Renew 

$119 at Anita's Studio

Click here to register http://illuminationcoaching.com/events/

Why attend:

You have too much going on & need a break

You are feeling stuck

Need space to reconnect to yourself

Feel like you've lost your spark

Elevate your mind, body, spirit

Love,

Anita

503-310-2864

Sept Schedule at Anita's Classes ~ 2 Fridays Added

Glorious End of Summer Dancing

at

Anita's Studio

Classes to the end of Sept:

Wed 9/19 8:30 am (followed by coffee chat***)

Fri 9/21 8:30 am

Wed 9/26 8:30 am

Fri 9/28 8:30 am

Please RSVP anitaastark@gmail.com

***Coffee Chat ~ let's brainstorm which classes to add to the schedule and

a new class card model and visit! (RSVP 9:45 - 10:45 am)

Through the end of September you will be dancing

HUMANITY AYA VIBE and much more

Women's Retreat is Oct 6th here at Anita's Studio

Sign up NOW for the early bird discount:)

Love

 Anita

Awaken Your INNER Dancer

Wed Class at 8:30 am

WEDNESDAY NIA  CLASS at 8:30 AM at Anita's Studio

HUMANITY presents a balanced combination of yin and yang dynamics, 

featuring the deep, aboriginal beats of Ganga Giri and Cybertribe, the funk of Afterlife, 

the Arabic melodies of Cheb i Sabbah, and the sensuous vocals of Norah Jones. 

Discover an unparalleled harmony through the musical landscape of polarity.

We will bring balance into our movement by activating  the sensations of FAMSS

Flexibility, Agility, Mobility, Strength, Stability

Fall Women's Wellness Retreat

Fall Women's Wellness Retreat

Relax, Reflect & Rejuvenate

Saturday, October 6th

at Anita's SW Home Studio

Time to treat yourself! As the leaves change in autumn, so do we. It’s the perfect time to reflect on where you are and where you're going; the perfect time to relax and rediscover yourself; the perfect time to rejuvenate your mind, body and spirit. 

The theme for this year’s retreat is “Come Home to Yourself: Relax, Reflect & Rejuvenate." I am very excited to be co-faciliating this event with Kirsten Mineghello, Career and Life Transition Coach, friend and a woman with a purpose ~ empowerment of women. 

Space is limited, so I recommend registering early if you would like to join us for this special event.

I have attached the brochure and you can register today at kirsten@illuminationcoaching.com. 

I hope you will take advantage of this special retreat and give yourself the gift of being taken care of.

Love your body

Love your life

Anita

Relaxed, Alert, Aware

                                                                    I love summer. 

 

We become so alert to all the playful joy 

summer brings.  

Yet relaxing in the warmth 

of the summer sun.  

Aware that we are so lucky to be in a body 

that allows us to feel and sense 

whatever we choose.

love your body

love your life

Anita

Class schedule for August at Anita's Studio

Friday 8/2  8:30 am

Wednesday 8/8 8:30 am

Wednesday 8/15 8:30 am

Wednesday 8/22 8:30 am

Wednesday 8/30 8:30 am