PHYSICAL FITNESS
and RECREATION
Winter 2008
Note: Please check with your physician before you register for any P.E. class(es). If you
have any questions about the level of difficulty of the class, please call 415.485.9305. We have a strict Refund Policy as stated
in our General Information section.
Please see our Marin Adventures section for other courses of interest.
The Feldenkrais Method:
Injury Prevention, Recovery and Comfort In Movement
Awareness through Movement classes provide tools for recognizing and releasing habitual patterns
which may unknowingly contribute to chronic discomfort, injury or limitation. Through easy movement sequences that
are relaxing and enjoyable, we learn to move safely beyond pain and limitation to new or forgotten levels of ability.
Dramatic improvement in posture, breathing, flexibility, coordination and vitality are the frequent benefits.
Please bring a towel and blanket and wear loose, comfortable, layered clothing.
Please see Note on "PE Complex Construction".
Naomi Schaeffer Draper is a certified Feldenkrais Practitioner Physical
Therapist and former dance teacher who brings 25 years of movement related experience to her teaching.
Teresa Hanson is a certified Feldenkrais Practitioner™ whose teaching
is influenced by years of meditation practice and the inner dynamics of awakening to the whole of one's self.
- 7 Tuesdays, 7:10-8pm
- Jan. 29-Mar. 11
- Kentfield Campus,
- Physical Education 60
- Fee $68
- Course #9253
The Feldenkrais Method for the
Older Adult
The Feldenkrais Method uses gentle, pleasurable movement to produce powerful changes that help
people look and feel better, moving with more confidence, coordination and balance. It is effective in relieving
tension and is particularly useful for those wanting to improve or regain movement affected by injury, surgery,
arthritis and other conditions, as well as from a lack of physical activity.
To participate in this class it is necessary to be able to raise and lower yourself from the
floor. Please bring a mat and two bath towels for comfort.
This class is offered FREE thanks to an endowment from the estate of Randy Weil.
Randy is fondly remembered for over ten years of dedication to bringing ease and pleasure to
the lives of older adult learners through Feldenkrais. Her wonderful gift goes far to continue to provide the classes
she and her students so greatly valued.
- Teresa Hanson, GCFP
- 7 Tuesdays, 2:10-3:30pm
- Jan. 29-Mar. 11
- Kentfield Campus
- Physical Education 60
- FREE
- Course #9254 EC
A New Way to Exercise for
Pain Relief and Physical Repair
for the Older Adult (CE Hours)
The original exercises we use in class let us relax, talk and have fun while pushing limits and
working muscles hard. Unload stress, rejuvenate and enjoy the cumulative effect of pain free movement. Individual
attention. Everyone works at own pace.
Class is designed to also benefit Health Care professionals. The skills taught in class provide
a practical self-help method of pain relief positioning and a new way to exercise for recovery of lost function
and pain relief using ordinary home and hospital items.
This course may be taken for Continuing Education hours under our "Continuing Education
Program for Nurses," BRN Provider #00724. See Note regarding Continuing Education for Health Professionals.
- Meg Margolis
- 7 Mon., 8 Wed. & 7 Fri., 3:40-5pm
- Jan. 28-Mar. 21 (No class Feb. 15 & 18)
- Kentfield Campus
- Fusselman Hall 120
- FREE
- Course #9255 EC
Energy Warm-Ups for the Older Adult
A gentle, yet effective non-strenuous move, stretch and strengthen class for older adults. Goals
include increased flexibility, mobility and range of motion with special attention paid to improving balance. Classes
will include a few minutes of light weight training, important for increasing upper body strength. Also breath
and relaxation techniques will aid in reducing stress and increasing positive feelings of well being.
Please see Note on "PE Complex Construction".
- Eric Riswold
- 8 Tuesdays & 7 Fridays
- Jan. 29-Mar. 21 (No class Feb. 15)
- Tuesdays, 8:10-9am
- Kentfield Campus,
- Physical Education 40
- Fridays, 9:10-10am
- Kentfield Campus,
- Physical Education 60
- FREE
- Course #9256 EC
Movement and Music for the Older Adult:
A Universal Language
This class is created for older persons who have not been exercising regularly, or have arthritis
related problems. It moves at a moderate, comfortable (yet progressively challenging) pace to meet individual needs.
Chair exercises (to tone both upper and lower body muscles) will comprise a major portion of the class. Also included:
joint flexibility, muscle strengthening, balance, breathing coordination and modified Tai Chi movements, combined
with relaxing music, conducive to reducing stress.
- Diane Hain
- 7 Mondays, 11:10am-12noon
- Jan. 28-Mar. 17 (No class Feb. 18)
- Whistlestop
- 930 Tamalpais Ave., San Rafael
- FREE
- Course #9257 EC
Exercise for Fitness and Pleasure for the Older Adult
Maintaining and improving general health and fitness are the goals of this class for the active
adult. Join us in stretching, toning, strengthening, relaxation techniques and rhythmic activities set to music.
Please see Note on "PE Complex Construction".
For each course listed below:
- Jack Bray, MA
- FREE
- Kentfield Campus
- Physical Education 60
- 7 Tuesdays & 7 Thursdays, 3:40-4:30pm
- Jan. 29-Mar. 13
- Course #9258 EC
- Indian Valley Campus, Miwok 170
- 6 Mondays & 7 Wednesdays
- Mondays, 10:40-11:30am
- Wednesdays, 9:10-10am
- Jan. 28-Mar. 12 (No class Feb. 18)
- Course #9259 EC
A Journey toward Vitality:
Walking the Lighter Path
Walk and talk your way to a healthier life! Walking is an excellent cardiovascular exercise.
Walking regularly with a group will help you lose weight, tone your muscles and prevent osteoporosis as well as
reduce your stress level. Proper technique will help you get more out of your exercise time. Our focus is on having
fun while limbering the mind and body, increasing balance, flexibility and energy. Music and guided imagery will
assist our relaxation practice. Students will receive individual attention.
- Jack Bray, MA
- 6 Mondays, 9:10-10:30am
- Jan. 28-Mar. 10 (No class Feb. 18)
- Indian Valley Campus, Miwok 170
- FREE
- Course #9260 EC
Moving with Chi for the Older Adult
This course is based on principles of Tai Chi and Qigong. Using breath energy to cultivate soft
dance-like Tai Chi movements, we will improve posture, breath, balance, memory, strength and flexibility. You will
be taught acupressure points for self-healing and short Tai Chi/Qigong forms, including Qigong Dragon Exercises.
A floor warm-up will precede the standing exercises so please dress appropriately in loose, comfortable
clothing. Bring blanket or mat for floor exercises.
- Dove Harris Govrin, MS, A.D.TR.
- 7 Thursdays, 1:10-3pm
- Jan. 31-Mar. 13
- Indian Valley Campus, Miwok 170
- FREE
- Course #9262 EC
Wild Goose Qigong for the Older Adult
Wild Goose Qigong is an ancient practice, 1700 years old. It is a non-strenuous discipline which
generates health and balanced well being. Throughout the year, we will learn a lovely set of 64 flowing movements
that imitate the daily activities of the wild goose, a bird much venerated in China. Warm-up stretches, self-massage
of acupressure points and meditation are included in this daily routine of self-care.
Please dress appropriately in loose, comfortable clothing.
Please see Note on "PE Complex Construction".
- Dove Harris Govrin, MS, A.D.TR.
- Kentfield Campus
- Physical Education 60
- 7 Fridays, 10:10-12noon
- Feb. 1-Mar. 21 (No class Feb. 15)
- FREE/Course #9263 EC
- Indian Valley Campus, Miwok 170
- 7 Tuesdays, 1:10-3pm
- Jan. 29-Mar. 11
- FREE/Course #9264 EC
Wild Goose Qi Functions
This course for Intermediate and Advanced students focuses on Qi functions (vital energy as it
flows thorough the body) and Meridian theory as they relate to the Wild Goose Qigong. You must have previous knowledge
and memory of the 64 movements. It is recommended that you be concurrently enrolled in a "Wild Goose Qigong"
class. The class will practice the entire form.
Please dress appropriately in loose, comfortable clothing.
Please see Note on "PE Complex Construction".
- Dove Harris Govrin, MS, A.D.TR.
- 7 Fridays, 12:10-1:30pm
- Feb. 1-Mar. 21 (No class Feb. 15)
- Kentfield Campus
- Physical Education 60
- Fee $62
- Course #9265 EC
The Joy of Tai Chi for the Older Adult
The purpose of this tranquil class is to sample a series of gentle, health-giving exercises in
a relaxed and playful environment. Tai Chi combines the flow of dance with stretching movements that tone and trim
the body and Improve circulation, balance and vitality. The mind is focused and one experiences a general sense
of well being as the "chi," or life force, is strengthened. A sampling of Qigong exercises is included.
The course is open to all ages.
Please see Note on "PE Complex Construction".
- Carolyn Talmadge
- Beginning/Intermediate
- 7 Mondays, 3:40-5pm
- Jan. 28-Mar. 17 (No class Feb. 18)
- Kentfield Campus
- Physical Education 60
- FREE/Course #9266 EC
- Beginning/Intermediate
- 7 Tuesdays, 10:45am-12noon
- Jan. 29-Mar. 11
- The Redwoods
- 40 Camino Alto, Mill Valley
- FREE/Course #9267 EC
- Intermediate
- 7 Wednesdays, 3:40-5pm
- Jan. 30-Mar. 12
- Kentfield Campus
- Physical Education 60
- FREE/Course #9268 EC
Advanced Tai Chi for the Older Adult
An advanced class is being offered to practice in a group the natural flowing movements of this
ancient exercise. Continue to fine tune your movements as well as emphasize the meditative aspects and strengthen
your "chi." This is an opportunity to relax and enjoy the benefits of previous Tai Chi discipline while
you enhance your physical vitality, confidence and well being. Some Qigong exercises are included. Strongly recommended:
Beginning and Intermediate Tai Chi.
Please see Note on "PE Complex Construction".
- Carolyn Talmadge
- 7 Fridays, 2:10-4pm
- Feb. 1-Mar. 21 (No class Feb. 15)
- Kentfield Campus
- Physical Education 60
- FREE
- Course #9269 EC
Gentle Yoga for Older Adults
Based on the Sivananda Yoga Tradition, "Gentle Yoga" offers classical yoga postures,
taught with positive affirmations that are based on the Yoga Sutras and include the 10 Universal Precepts of life.
For example, "May I always be attuned to the Peace that lies within." This style of yoga is a call to
open your heart while opening the inner channels of energy and focusing on the stillness of the peace that is always
present within. Each class starts with a short lecture on different aspects of yoga and ends with a powerful, long,
deep relaxation called Yoga Nidra, some simple peace chants and a few moments of silence.
This class is suitable for beginners, and has benefits for students of all levels of ability.
Please eat lightly prior to class. Bring a yoga mat and wear comfortable clothing to class.
- Solana Walton
- 6 Mondays & 7 Wednesdays, 12:55-2:15pm
- Feb. 4-Mar. 19 (No class Feb. 18)
- The Redwoods
- 40 Camino Alto, Mill Valley
- FREE
- Course #9270 EC
Yoga and Meditation
This class is designed to help the student improve strength, flexibility, breathing, concentration,
deep relaxation and meditation. Yoga changes our body, and meditation changes our attitudes and mind, leading us
to optimal physical, psychological and spiritual balance. The class is approximately 70% Hatha Yoga and 30% deep
relaxation and meditation. Beginners are welcome.
Recommendation: Do not eat within two hours prior to class. Bring a yoga mat, wear comfortable
non-binding workout apparel to class.
Paul Landrum, Ph.D., has been teaching yoga at the College of Marin
since 1988.
- 6 Tuesdays & 7 Thursdays, 5:40-7pm
- Jan. 29-Mar. 13 (No class Feb. 19)
- Indian Valley Campus, Ohlone 106
- Fee $105
- Course #9271
Mindful Yoga
Practice Iyengar yoga postures with attention to the connection of mind, spirit, and breath.
Increasing flexibility and strength restores the body's freedom of movement and alignment. Physical and mental
tensions are released, and energy is increased. People with special health and fitness needs are welcome. Be ready
to explore the possibilities that yoga has to offer.
Note: If you are new to yoga or registering for the Intermediate class for the first time, contact the instructor
before registering at susyoga@earthlink.net or 415.388.1549.
Bring three (or at least one for beginners) standard yoga blankets and a sticky mat after the second class.
Please see Note on "PE Complex Construction".
Susy Stewart has studied yoga for 30 years including in India with
the Iyengars and Integral yoga at the Sri Aurobindo Ashram. She is certified in Integrated Yoga Studies by the
California Institute of Integral Studies.
For each course listed below:
- 7 Saturdays
- Feb. 2-Mar. 22 (No class Feb. 16)
- Kentfield Campus
- Physical Education 60
- Beginner
- 10-11:30am
- Fee $75/Course #9272
- Intermediate
- 8-9:45am
- Fee $81/Course #9273
Strength and Fitness Training for Older Adults
Get fit and have fun with safe, individualized strength training and stretching! You can also
improve your cardiovascular fitness, posture, balance and body composition. Wear loose, comfortable clothing and
close-toed shoes. This class is designed for older adults and is appropriate for adults of any age. You must be
able to get up and down to the floor independently.
The Beginner class does not require previous weight training experience. We strongly recommend
that you take that class at least two times before signing up for the "Intermediate/Advanced" or "Advanced"
class.
Please see Note on "PE Complex Construction".
- Beginner
- Kentfield Campus
- Physical Education 40
- Betsy Best-Martini, MS (Recreational
Therapy), SFA certified
- 8 Wednesdays 7:30-9am
- 6 Fridays, 8-9:30am
- Jan. 30-Mar. 19 (No class Feb. 15)
- FREE/Course #9274 EC
- Indian Valley Campus, Ohlone 106
- Vicki Jackson, MA (Kinesiology), SFA certified
- 7 Tuesdays & 7 Thursdays, 1:40-3pm
- Jan. 29-Mar. 18 (No class Feb. 19)
- FREE/Course #9275 EC
- For each course listed below:
- Kim Jones, MA (Exercise Physiology), ACSM, SFA certified
- 7 Mondays & 7 Wednesdays
- Jan. 28-Mar. 17 (No class Feb. 18)
- Kentfield Campus
- Physical Education 20
- FREE
- Intermediate/Advanced
- 5:15-7am
- Course #9276 EC
- Advanced
- 7-8:45am
- Course #9277 EC
Introduction to Pilates
This popular mind/body exercise-conditioning program was developed by Joseph Pilates. We will
focus on deep breathing while strengthening the core muscles of the trunk of the body, allowing the limbs to move
more freely and in proper alignment. Pilates tones muscles, creates self-body awareness, promotes focused movement,
increases flexibility and control and improves posture. Learning to move through Pilates training allows for better
function and control of muscles for sports and is now practiced by many athletes, dancers and office workers not
only to increase performance but also to rehabilitate the body after injury.
Please be sure to arrive on time for warm ups to prevent injury.
- MinJae Laws
- Form Body Studio
- 1000 Fifth Ave., Suite B, San Rafael
- Fee $68
- 7 Mondays, 10-11am
- Jan. 28-Mar. 17 (No class Feb. 18)
- Course #9279
- 7 Wednesdays, 6-7pm
- Jan. 30-Mar. 12
- Course #9280
Other courses of interest . . .
are listed under Dance.
Wado Ki Kai Karate
Wado Ki Kai means "to learn from all things." Originating in Japan, this school of
karate includes Tai Kwan Do kicking and Shotokan hand techniques. The class is open to everyone who has an interest
in learning martial arts techniques; there are no prerequisites. Warm-up exercises will incorporate Tai Chi, Qigong,
yoga and Rosen Method movement. Building self-confidence, integrity, humility, physical strength, coordination,
agility and a powerful sense of awareness are all attributes to this class. Karate attire is optional.
Please see Note on "PE Complex Construction".
Hursey Baker holds a fourth degree black belt in Karate and has
been teaching students of all ages for 15 years. Hursey is certified by the American Teachers Association of Martial
Arts and American Aerobics and fitness Association as a group exercise instructor.
- 7 Mondays & 8 Thursdays, 6:40-8pm
- Jan. 28-Mar. 17 (No class Feb. 18)
- Kentfield Campus
- Physical Education 60
- Fee $109
- Course #9283
Effortless Tennis
This evolutionary approach to the game eliminates the biggest impediment to peak performance-competition.
Playing competitively before mastering the basic skills lowers performance, limits potential, undermines self-esteem
and diminishes enjoyment. Undo past limitations around learning and performance while having fun developing the
skills necessary to playing well. Great workout-physically, mentally, and emotionally! The nurturing, supportive
learning environment will inspire you to be your best, on and off the court.
Skill levels must be appropriate for the class. If you have any questions regarding your placement, please call
the instructor at 415.457.9476 or email him at effortlesstennis@comcast.net.
Brent Zeller has been playing tennis for 40 years, teaching the
game for 33 years, and has an extensive background in psychology, philosophy and learning theory.
For each course listed below:
- Kentfield Campus, Tennis Courts
- Beginning
- 6 Tuesdays, 9:40-11am
- Feb. 5-Mar. 11
- Fee $107 (Includes $6 materials fee)
- Course #9284
- Intermediate 1
- 6 Wednesdays, 9:40-11am
- Feb. 6-Mar. 12
- Fee $107 (Includes $6 materials fee)
- Course #9285
- Intermediate 2
- 6 Thursdays, 9:10-11am
- Feb. 7-Mar. 13
- Fee $141 (Includes $6 materials fee)
- Course #9286
Aqua Exercise for the Older Adult
The purpose of this tranquil class is to experience gentle, health-providing exercises in a relaxing
medium: the water. Older adults will especially enjoy this kind of exercise because it releases all pressure from
the skeletal system. At the same time it loosens painful joints and muscles, while improving flexibility, strength,
endurance and the whole cardiovascular system. Enjoy your body in movement, floating weightless while meeting other
students in a playful environment.
You must be able to get in and out of the pool on your own. No assistance is available.
For each course listed below:
- Russell Robles
- 8:40-10am
- Indian Valley Campus, Pool
- FREE
- 7 Mondays & 7 Wednesdays
- Jan. 28-Mar. 17 (No class Feb. 18)
- Course #9287 EC
- 7 Tuesdays & 7 Thursdays
- Jan. 29-Mar. 13
- Course #9288 EC
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