“Pilates develops the body uniformly, corrects posture, restores physical vitality, invigorates the mind, & elevates the spirit.” –Joseph H. Pilates

08 January 2012

Dili Wellness Classes - 2012

Dili Wellness Classes

January 2012

Happy New Year 2012! With each day comes a new opportunity to improve ourselves; To gain insight into who we are, how we think, and what makes us feel happy and healthy. As my father often reminded me, “Today is the first day of the rest of your life. Make it the best that you can.”. This saying has stuck with me and I continue to strive to do a bit better each day. I hope you will join in making yourself and your community well this new year….physically, mentally, emotionally, spiritually.

As most of you know, the Upstairs Studio in Comoro, Dili is open and fully functioning. Please notice the larger variety of classes that are being offered. I continue to communicate with instructors and artists from around the world and plan to facilitate guest classes and workshops by from time to time this year. I’ve finally received confirmation that the professional Pilates equipment I have ordered is on its way to Dili. It is only a matter of time now before it arrives and I am very excited.

Wishing us all a bit of balance in 2012.

Colleen Coy


Class Schedule

Mondays Pilates Small Group Mat PR 5:30-6:25pm Colleen Coy UpStudio
Mondays Pilates Small Group Ma PR 6:30-7:25pm Colleen Coy UpStudio
Mondays Mens Small Group Pilates PR 7:30-8:25pm Colleen Coy UpStudio
Tuesdays Group Meditation D 7:00-7:50am UpStudio
Tuesdays Pilates Group Mat D 9:00-9:55am Colleen Coy UpStudio
Tuesdays Pilates Group Mat D 6:00-6:55pm Colleen Coy Alola
Tuesdays Basic Vinyassa Flow Yoga D 6:30-7:30pm Rhiannon Owen UpStudio
Tuesdays Adult Ballet S TBD pm Colleen Coy TBD
Wednesdays Little Dancers S 3:15-3:55pm Colleen Coy UpStudio
Wednesdays Pre-Ballet S 4:00-4:50pm Colleen Coy UpStudio
Wednesdays Pilates Small Group PR 5:30-6:25pm Colleen Coy UpStudio
Wednesdays Pilates Small Group Mat PR 6:30-7:25pm Colleen Coy UpStudio
Wednesdays Advanced Pilates Mat PR 7:30-8:25pm Colleen Coy UpStudio
Thursdays Pilates Group Mat D 12:15-1:10pm Colleen Coy United Nation
Thursdays Pilates Group Mat D 6:00-6:55pm Colleen Coy Alola
Thursdays Dynamic Vinyassa Yoga D 6:30-7:30pm Rhiannon Owen UpStudio
Fridays Pilates Group Mat D 9:00-9:55am Colleen Coy UpStudio
Saturdays Pilates Small Group Mat PR 8:00-8:55am Colleen Coy UpStudio
Saturdays Pilates Small Group Mat PR 9:00-9:55am Colleen Coy UpStudio
Saturdays Pilates Small Group Mat PR 10:00-10:55am Colleen Coy UpStudio
Sundays Restorative Yoga D 5:00-6:00pm Rhiannon Owen UpStudio

D = Drop-In.
PR = Must Pre-Register for small-group classes. 24 hour advance cancellation policy applies.
S = Must register and pay in advance for a full Session.


Class Descriptions & 2012 Fees

Pilates Private & Semi-Private Instruction-
These 55 minute classes are customized to fit your schedule, improve your physical condition, recover from injuries, boost your confidence, reduce stress, and generally improve your health and well being.
Private Session = $65 or $300 for a package of 5.
Duet Session = $40 per person per session.
Trio & Quartet Sessions = $30 per person per session.
Quintet & Sextet Sessions = $25 per person per session.
**ALL cancellations must be made 24 hours in advance or full class charge
applies.**
Contact Colleen at: +670-746-3733 to make bookings.

Pilates Small Group Classes-
Great for individuals wanting an attentive work out. These 55 minute classes offer more opportunity to work deeply as well as use small equipment such as balls, bands, and rings in a supportive environment.
$20 per class, $90 for 5 class punch-cards.
Register in advance of each class! Must have a minimum of 3 people to run the
class.
**ALL cancellations must be made 24 hours in advance or full class charge
applies.**
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Pilates Group Classes-
These 55 minute classes lead you through a Classical Pilates Method mat class in an informal setting. Bring a mat if you have one.
Alola Foundation = $10 per drop-in class or $45 for 5 class punch-card.
Upstairs Studio & United Nations = $15 per drop-in class or $65 for 5 class
punch-card.


Prenatal & Postnatal Pilates-
Designed specifically to compliment the changing needs of your body during pregnancy, Prenatal Pilates will help you stay fit, increase your circulation, and prepare your back, belly, and pelvis for childbirth. Women who practice Pilates during their pregnancies often have less lower back and pelvis pain, better mobility, easier deliveries, faster recoveries and experience less depression and stress. 55 minutes.
$25 per person per class for classes of 3 or more people. Price changes
for private instruction. Register in advance of each class!
**ALL cancellations must be made 24 hours in advance or full class charge
applies.**
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Men's Pilates-
Developed in the early 1900’s by male boxer, Joseph Pilates, this regimented system of exercise uses one’s own body weight to integrate the whole body and mind through movement, rather than a part-by-part approach such as one often finds in other disciplines. Pilates for Men is great for runners and cyclists, especially those preparing for the Tour de Timor and Dili Marathon, with an emphasis on opening through the chest, relaxing the neck and shoulders, lengthening the backs of the legs, and releasing tight hip flexors. Find a deeper level of fitness through controlled, well-aligned movement in a comfortable atmosphere. 55 minutes.
$20 per class or $90 for 5 class punch-card.

Register in advance of each class. Must have a minimum of 3 people to run the
class.
**ALL cancellations must be made 24 hours in advance or full class charge
applies.**
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Advanced Pilates-
This 55 minute class is by invitation only and requires previous Pilates training. Participants in this class are strongly recommended to attend 2 other Pilates classes each week.
$20 per class or $90 for 5 class punch-card.
Register in advance of each class. Must have a minimum of 3 people to run the
class.
**ALL cancellations must be made 24 hours in advance or full class charge
applies.**
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Basic Vinyasa Flow Yoga-
Taking it back to basics….A practice designed to look at postural alignment in flow.
$15 per drop-in class or $60 for 5 class punch-card.

Dynamic Vinyasa Flow Yoga-
This dynamic class begins to work with arm balances and inversions. Invite your inner child out to play.
$15 per drop-in class or $60 for 5 class punch-card.

Restorative Vinyasa Flow Yoga-
Restorative flow and meditation. Say goodbye to weekend toxins and welcome inner peace to your week ahead.
$15 per drop-in class or $60 for 5 class punch-card.

Alexander Technique-
Alexander Technique is an educational process that focuses on the individual. What happens in a lesson depends very much on the needs of the student at the time. How we are using ourselves, the way we do things, affects the results we get. This technique is a means of improving that use wherein people can further their own personal skills and activities. The person who learns to stop and take time, to think constructively about how he/she uses him/herself in every day life, will find that this simple procedure can have far reaching results.
Private Session = $40

Adult Beginner Ballet-
Open to teens and adults who have minimal or no dance training, this class introduces the fundamentals of ballet technique while appreciating and experiencing the beauty of this classical art from. You will be welcomed into an environment where dance and movement are encouraged and accessible at all levels. The benefits of ballet training are abundant; it is a healthy activity learned in a creative and enriching environment. No experience is required.
Time and Location are yet to be determined; Either:
7:00-7:55pm at Alola Foundation OR 7:30-8:25pm at the Upstairs Studio
$120 for an 8 week session (February 7 – March 27, 2012)
**Must register and pay in full in advance of the first 55 minute lesson.**
Registration closes January 23, 2012.
A minimum of 6 people will be required to run the class.
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Pre-Ballet-
This class teaches children age 5 and above creative movement and expression while introducing the fundamentals of ballet technique. The creative format of the class focuses on music and spatial awareness, coordination, the development of large motor skills, and social skills while sparking creativity and imagination.
$120 for an 8 week session (February 8 – March 28, 2012)
**Must register and pay in full in advance of the first 50 minute lesson.**
Registration closes January 23, 2012.
A minimum of 8 children will be required to run the class.
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Little Dancer Class-
Designed for 3 & 4 year olds, this class focuses on fun movement, stories, music and imagination. Students practice their listening skills and experience an environment full of music, movement, and laughter. Discover how fun it is to create and move to music!
$110 for an 8 week session (February 8 – March 28, 2012)
**Must register and pay in full in advance of the first 40 minute lesson.**
Registration closes January 23, 2012.
A minimum of 8 children will be required to run the class.
Contact Colleen: +670-746-3733, collcoy@hotmail.com to register.

Group Meditation-
Open to all. Join us each week for a group meditation sit.
No charge.



Locations

Upstairs Studio- Next to Dili Club & across from Leader Supermarket, Comoro, Dili

Alola Foundation- South of Mercado Lama, opposite F-FDTL Military Police Headquarters, Dili

United Nations- Obrigado Barracks, Caicoli, Dili


Instructors

Colleen Coy – Pilates, Ballet, Meditation
has been dancing and investigating movement since birth. She graduated cum laude with a Bachelor of Science Degree in Dance from the University of Wisconsin, USA. She received her Pilates certification through Movement Insights in the USA and has been a featured model in their instructional videos. Coy has trained at acclaimed institutions such as the Joffrey Ballet and has performed and toured for more than eight years with ballet and modern dance companies in the USA and Canada, a highlight being working at the Kennedy Center in Washington D.C., USA. As an instructor, Colleen brings to her teaching a profound understanding of the body gained through her extensive movement history. Her teaching takes a holistic approach focusing on proper alignment, the development of core strength, flexibility, balance, and overall body awareness, with respect for individual pain and injury. Colleen works with each client, assisting them to explore the creative and restorative processes of the body. Contact Colleen Coy at: +670-746-3733, collcoy@hotmail.com.

Rhiannon Owen – Vinyassa Flow Yoga
Rhiannon’s Yoga Journey began in 2006 with Ashtanga at Drama School. Immediately attracted to the dynamic nature of the classes, she explored the intensity of Bikram before coming home to Power Yoga in 2008 at Body Mind Life studios in Sydney, Australia. Rhiannon completed her teacher training with Body Mind Life in 2011 and is exited to share her love of flow yoga as moving meditation - moving from the busy mind and dropping into the flow of sensation within the body. Inspired by flow Goddess Shiva Rea, meditation teacher Lorin Roche and her mentor Murray Hatton from Body Mind Life, Rhiannon’s classes are about feeling good and having fun. Expect to be challenged physically but always in the spirit of exploration and play. Contact Rhiannon Owen at: +670-747-3565, timoryoga@gmail.com.

Anne Ooms – Alexander Technique, Meditation
Anne has been practicing Alexander Technique since the 1980's and has had private practices in Australia and the UK. Anne is available to do private work with clients on Sundays by appointment. Contact Anne Ooms at: +670-730-5793, oomsa53@hotmail.com.


Pilates Training & Benefits

The Pilates Method is a conditioning program founded by Joseph Pilates that works to educate and balance the muscles of the body. The exercises strongly focus on the core muscles of the body (abdominal muscles, muscles of the spine), with the idea that from a strong center your limbs can move freely and with support. Pilates works your muscles in a lengthened capacity which improves the body’s flexibility, decompresses the joints, and creates elongated and toned muscles.

The central idea in Pilates is to work your body ‘uniformly.’ On a basic level, this means that Pilates stretches as much as it strengthens, that it works the right as much as the left, the front evenly with the back, etc. On a deeper level, Pilates teaches the entire body to work as a unit. The work teaches integration – integrating the different muscles of your body, breath with movement, and body with mind. Pilates will increase your strength, ease, and awareness in your body.

Pilates is non-impact and is a great compliment to any other exercise system. Its benefits can be realized by any practitioner, from the beginner to the very fit to the injured individual. Practicing Pilates will improve your breath, posture, flexibility, coordination, and overall strength. Most importantly, Pilates is a vehicle to aid you in becoming more deeply connected to your body and more conscious of your movement in everyday life.

Pilates approaches the body from an anatomically efficient point of view. It teaches your muscles how to hold your body in its ideal posture which alleviates joint pressure, muscular strain, and excess tension and also helps to prevent injury. Pilates is an ongoing process of learning and discovery within your body. As you move deeper into the work and into body awareness, the benefits you experience will continue to change and evolve.

“Pilates develops the body uniformly, corrects posture, restores physical vitality, invigorates the mind, and elevates the spirit.” –Joseph H. Pilates

07 January 2012

Vinyasa Flow Yoga Classes:

The Upstairs Studio now offers regular yoga classes!

Vinyasa Flow Yoga
with Rhiannon
Classes begin Tuesday January 10th, 2012.

Basically Tuesdays: 6:30 - 7:30pm
Taking it back to basics on Tuesday evenings. A practice designed to look at postural alignment in our flow.
Fun Times Thursday: 6:30 - 7:30pm
Lets get ready for the weekend! In this dynamic class we begin to play with arm balances and inversions. Invite your inner child to come out to play tonight.
Chillout Sundays: 5 - 6pm
Restorative Flow with meditation. Say goodbye to weekend toxins and welcome inner peace to your week ahead.

@ the Upstairs Studio, Comoro, Dili
(across from Leader Supermarket, next to Dili Club pizza in the old PhysiotherapyTimor building)

Drop In: $15 per class or $60 for a 5 class pass

Come and explore your inner bliss!

For further details contact Rhiannon at:
Phone: +670-747-3565
Email: timoryoga@gmail.com

Rhiannon Owen
Rhiannon’s Yoga Journey began in 2006 with Ashtanga at Drama School. Immediately attracted to the dynamic nature of the classes, she explored the intensity of Bikram before coming home to Power Yoga in 2008 at Body Mind Life studios in Sydney, Australia.

Rhiannon completed her teacher training with Body Mind Lif this year and is exited to share her love of flow yoga as moving meditation - moving from the busy mind and dropping into the flow of sensation in the body.

Inspired by flow Goddess Shiva Rea, meditation teacher Lorin Roche and her mentor Murray Hatton from Body Mind Life, Rhiannon’s classes are about feeling good and having fun. Expect to be challenged physically but always in the spirit of exploration and play.