Student Resource Page.

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 Karen’s Classes!

Bookmark this page! Here is where you will find:

  • Class information. All classes are hybrid - in-studio and online via Zoom

  • Music artist lists of artists that I regularly use in class. Create your own playlists and listen to music you love!

  • Prop recommendations. These are at a minimum in all Level 1 classes, so classes can be for everyone.

  • Author recommendations on mindfulness

  • Link to exclusive content videos!
    Remember your make-up classes are in your own hands now via your Momence Yoga Center of Columbia Account and your Columbia Yoga App.

If you are new to my classes or to online classes start here for your best experience.

 

New to my Pilates classes? Please watch this!

 

New to my Mobility Stretch classes? Watch this!

New to Live-stream classes? Please visit here! 

What do I need for my class?

Class Needs for Meditation: You need a comfortable place to sit. That’s all.

General guidance for choosing your appropriate level in movement classes: Intro to and Level 1 classes incorporate more move breakdowns and technique explanations. We rest between more exercises, and the movements are slower. You are encouraged to start in Mobility Stretch 1 and Pilates 1 to get the most benefits.

Class Needs for Mobility Stretch: You need a mat, a yoga strap (8-10 ft ideal) and a blanket. Every class we do standing stretches at the wall, and you want access to shoulder’s width of wall space. When we do PNF stretching you’ll need a chair.

Class Needs for Pilates 1: You need a mat, a yoga strap and a blanket. Sometimes you may want a chair nearby for balance. This class is for beginners and continuing students.
If more experienced, you are encouraged to add in appropriate for you resistance with bands, hand weights or ankle weights. See Prop Recommendations below.

Class Needs for all levels of Pilates with Weights: You need a mat, a yoga strap (I recommend 8 ft.) and a blanket. We use resistance in every class. We use:

  • Loop bands

  • 5 foot bands (I call these long bands). Most people can start with the set with blue. If you’re returning from surgery or physical therapy you may want the lighter set

  • Ankle weights - padded, so they can lay comfortably across your hips in bridges as well

  • Sometimes small hand dumbbells

    Sometimes we use an armless chair
    Always use a resistance that is appropriate for you. Start out lighter and make sure you have great technique. As you get stronger, progress with your resistance. That is how you get stronger still and get more benefits! This is why I recommend bands in sets - you will have bands that are good for upper body (lighter resistance) and lower body (heavier resistance), you also can slowly advance through the different resistances, and then double up after you’ve gotten to the most challenging one.
    If your band wrinkles up a lot - you either have a not great quality band, or you are stretching it beyond it’s capacity. Try a harder band in your set. It should be comfortable challenge in the right muscle group for you to get that range of motion.
    We don’t use the heavy dumbbells in class. Those are used in my TAP Program Workout.

Prop Suppliers:
See the links below for props. These are brands that I personally use and trust.
If you are just starting - I recommend getting 5-foot bands before loop bands, as you can tie the long bands to be loop bands. Always start with easier and work to harder resistance. If you are purchasing your first ankle weights, choose a 2 or 4 pound set (1 or 2 pounds per weight), and same with hand weights.

Props: These are the loop bands I use. Here are ankle weights that are padded, so they are comfortable for all the ways we use them. These hand weights are neoprene coated and hex shape, so they don’t roll away. And here are the non-latex long-bands that we sometimes use. Or choose from the links below.

 Quick Find! See all Karen’s classes for easy registration.

Tuesday

6:15pm - 7:15pm pm - Pilates 1-2 with Weights

Wednesday

9am - 9:20am - Morning Meditation
9:30am - 10:30am - Pilates 1
10:45am - 11:45am - Mobility Stretch 2
6:15pm - 7:15pm - Pilates 1

Thursday

6:15pm - 7:15pm - Pilates 2 with Weights

See Karen’s schedule here, and reserve your next classes

Visit the Be Kind To Your Body page for exclusive free exercise content for Karen’s students.

Visit the Be Kind To Yourself page for exclusive free guided meditations.

Find your class fit

Class difficulty in order.
Level 1 classes are appropriate for brand new to me, and brand new to Pilates/Mobility Stretch people.

Mobility Stretch 1*
Mobility Stretch 2
Pilates 1*
Pilates 1-2 with Weights
Pilates 2 with Weights

Wellness is not a race. Enjoy each level as long as you feel you are making the right choice for your needs.
Feel free to ask for modifications.
* Denotes class is great for first timers.

Monday

9am - 10am - Mobility Stretch 1
10:15am - 11:15am - Pilates 1-2 with Weights
5:15pm - 6:15pm - Mobility Stretch 1
6:30pm - 7:30pm - Pilates 2 with Weights

 

 Class Syllabus

We no longer run Sessions, but I still teach progressively in Seasons. Winter is January - March, Spring is April - June, Summer is July - August, Fall is September - December.

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: Intro, Long hold stretch, Fascia release

    Pilates 1: Intro, Stability, Side series

    Pilates 1-2 & up: Stability, Side series, Prop: ankle weights

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: PNF Stretching, Fascia release. Prop: Chair

    Pilates 1: Stability, Standing stability

    Pilates 1-2 & up: Stability, Standing stability, upper body strength Prop: loop band

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: Active Isolated Stretch

    Pilates 1: Stability, Footwork series, plank

    Pilates 1-2 & up: Stability, Footwork series, push-ups Prop: Long band

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: Long hold stretches, hip flexor stretches. Prop: chair

    Pilates 1: Stability, Side series

    Pilates 1-2 & up: Stability, Side lying double hip abduction, Side series, side lying push up Prop: Ankle weights

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: Long hold stretches, Back release, hip flexor stretches. Prop: Blanket

    Pilates 1: Stability, Side series, standing legs

    Pilates 1-2 & up: Stability, Side series, Standing legs Prop: Ankle weights

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: PNF Stretching Prop: Chair

    Pilates 1: Stability, Standing dynamic balance and legs

    Pilates 1-2 & up: Stability, Supine hip abduction, Standing dynamic balance & Side to side stability Prop: Loop band

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: Active Isolated Stretch Prop Level 2: Chair

    Pilates 1: Stability, Extra bridge work, Footwork series, Standing balance

    Pilates 1-2 & up: Stability, Extra bridge work, Footwork series, Standing balance Prop: Long band

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: Long hold stretching and fascia release. Posture stretches. Prop: Blanket

    Pilates 1: Stability, Side series, half-plank push ups

    Pilates 1-2 & up: Stability, Arabesque -push ups, Extended side series, Prop: Ankle weights

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: Long hold stretching and fascia release. Hip flexor stretches. Prop: Blanket

    Pilates 1: Stability, Side series, Standing arms and legs

    Pilates 1-2 & up: Stability, Side series, Standing arms and legs Prop: Ankle weights, hand weights

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: PNF Stretching. Prop: Chair

    Pilates 1: Stability, Standing legs for side to side stability and dynamic balance. If you’d feel more comfortable, have a chair nearby, or stand near a wall for balance. Standing hip hinges.

    Pilates 1-2 & up: Stability, Standing legs for side to side stability and dynamic balance - loop band. Loop band with shoulder bridge. Supine hip abduction with loop band. RDL with loop band.

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: Active Isolated Stretch Prop: Chair, blanket

    Pilates 1: Stability, Side series

    Pilates 1-2 & up: Stability, We’re doing side series again! Surprise! Grab your ankle weights.

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: Long hold stretching and fascia release with breath work.

    Pilates 1: Stability, Side series, side push ups, side half plank

    Pilates 1-2 & up: Stability, Side lying double hip abduction. Side plank, Side series, Side lying push-ups. Prop: Ankle weights

  • Meditation: 20-minute free practice! Guided meditations of various styles including breath, visualization, body-scan, lovingkindness and more.

    Mobility Stretch 1 & 2: Long hold stretching and fascia release with breath work. Breathing with fascia release for relaxation.

    Pilates 1: Stability, Glute work on all fours. Extra stretching a end

    Pilates 1-2 & up: Stability, Glute work on all fours! Hamstrings. Extra stretching at end! Prop: Ankle weights

Move More.

Be kind to your body.

 

I absolutely love that even adding 10-minutes a day can make a difference. Commit to that much with me, and you’ll notice large improvements rather quickly!
Click the link to get to my exclusive content video page.

Meditate More.

Be kind to yourself.

 

Sometimes having guidance through a meditation can make all the difference in the world. Whether you have 20-minutes or 5-minutes, there is something here for you in this content created in support of our wonderful community.

Music & Books!

Music is not traditionally used in Pilates because it is meant to be done with the timing of the body. We all know I’m not so traditional. I make playlists to add the uplifting element of music, while choosing appropriate tempos. I also utilize modern knowledge about the body to help guide different timing choices.
I encourage you to play your own music during the Zoom class. Zoom is somewhat limited in it’s sound capacities. When I play music loud enough for you to hear, it garbles my voice. That’s no good.
The music lists will change over time. To view older lists see the exclusive content page.

 

Meditation CDs I like:

  • Meditation Music; Relax and Meditate (Ambient)

  • 50 Best Meditation; Music Collection (Ambient and Nature)

  • Yoga Groove; Soul Food (Ambient with more melody)

  • I often put on a track of a chosen length to be my “timer” if I want to meditate for a certain length of time.

    Looking for books to support mindfulness meditation?

  • Some favorite Mobility Stretch artists & songs:

  • Brian Kean; Oglan Boyun, Ask

  • Nena Chamamyan; Lamma Bada Yatathanna

  • Le Trio Joubran; all of them!

  • John Belezikjian; all of them!

  • Jihad Akl; 7th Sky, Shiraz, The Mask of Zorro & more

  • Vas; Refuge & more

  • Mal Barsamian; Phaedra’s Veil, Arabic Waltz

  • Hande Yener; Leyla, Sana Bir Sey Olmaz & more

  • A. R. Rahman; Tu Hai & many more

  • Tarkan; Affedin Bizi Cocuklar, Ask, Ayrilik Zor & more

  • Feride Hilal Akin; Yok Yok

  • Ersay Uner; Tatlim Tatlim, Gum, Nokta & more

  • Firuze; Tarkan & more

Some tracks with good Pilates pacing:
(for cool down songs, look above at the Mobility Stretch list)

  • Carole Samaha; Ali

  • Eylem; Shinanay Darling

  • Gokhan Ozen; Benden Sorulur

  • Bengu; Sahici

  • Tarkan; Op, Cok Agladim, Pare Pare & many more

  • Gaetano Fabri; Siki, Siki Baba

  • Hasna; Marsoul il Hob

  • Murat Boz; Istanbul Eglenceleri

  • Najwa Karam; Aam Bimzah Maak

 

Books on Mindfulness Meditation

A few authors I enjoy who specifically write about mindfulness meditation:
Sharon Salzberg
Kristen Neff
Jack Kornfield
Kent Nerburn
Pema Chodron
Thich Naht Hanh
Justin Michael Williams
Larry Yang
there are so many more!

Poetry, Inspiration & Related Fields

Poetry, inspiration, quotes and background I seek out are from many authors & cultures around the world.
Lin-Manuel Miranda
Yung Peblo
David Yeadon
QuestLove
Kahlil Gibran
Rumi
Danna Faulds
Kaveri Patel
Charles DuHigg
Eric Franklin
Jean Sabatine
John O-Donohue
Jaiya John
are a few authors I enjoy and share from.