Services

Pilates

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

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.

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 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: $75 or $350 for a package of 5
Duet Session: $40 per person per session 
Trio & Quartet Session: $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.

Pilates Group Classes 
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 or $90 for a 5 class prepaid-card 
Register in advance of each class! Must have a minimum of 5 people to run the class. 
All cancellations must be made 24 hours in advance or full class charge applies.

Prenatal & Postnatal Pilates/Yoga
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 and after 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 and duet instruction.  Register in advance of each class! 
All cancellations must be made 24 hours in advance or full class charge applies. 

Men's Pilates 
Pilates was developed in the early 1900's by a male boxer named 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. Good form for maximum results!  55 minutes.
$20 per class or $90 for 5 class prepaid-card.
Register in advance of each class.  Must have a minimum of 5 people to run the class.
All cancellations must be made 24 hours in advance or full class charge applies.

Intermediate & Advanced Pilates
This 55 minute class is by invitation only and requires previous Pilates training.  Participants in this class are strongly recommended to attend at least 2 other Pilates classes each week. 
$20 per class or $90 for 5 class prepaid-card.
Register in advance of each class.  Must have a minimum of 5 people to run the class.
All cancellations must be made 24 hours in advance or full class charge applies 

Yoga

Ahimsa-ka Satya Yoga:
Morning Flow Yoga & Mysore Style Yoga (short & long) (all levels)

Mondays-Fridays, 6:00-7:45am, 6:15-6:45am AND/OR 6:15-7:30am, Upstairs Studio:

Celebrate a new day with a 2-in-1 dynamic yoga class:
Mysore Style Yoga = anytime between 6:00-7:45am
This practice is for students who are practicing Ashtanga Yoga, who used to practice 
Ashtanga Yoga and who want to come back to it, and also for any other students that 
want to create a yoga practice working with the Mysore Style.  Please inform Ahimsa-
ka the first day you want to start.  With the Mysore approach the start time is flexible; 
You can start as early as 6:00am.  The finish time will be 7:45am at the latest, to 
allow for other classes in the studio.

Morning Flow Yoga, Short = 6:15-6:45am
(Sun salutations + variations: take some rest and move wakefully into your day.)

Morning Flow Yoga, Long = 6:15-7:45am
(with flexible ending for anyone that needs to leave early [ie.leave between 7:15-7:45am]).
(Or, stay and continue into a standard ashtanga inspired morning yoga sequence.)
Both parts of this unit class are intended to create your own morning yoga ritual.  For regular practitioners the class can be modified to create your own personalized yoga routine.  For the occasional practitioner and the curious a holistic, dynamic yoga sequence is offered to help you feel complete and awake in this new day.

Drop-in for short session = $8
Drop-in for long session = $15
5-class pass for short session = $25 (valid for 1 week only, Monday-Friday)
5-class pass for long session = $60 (valid for 1 week only, Monday-Friday, for any long wake up yoga or yin classes)
20-class pass = $200 (valid for 1 month only, for any long wake up yoga or yin classes)

*on request during the morning weekday yoga classes, regular students can practice Mysore Style Ashthanga Yoga

Gentle Flow Yoga Tuesdays, 12:00-12:45pm AND/OR 12:00-1:30pm, Upstairs Studio
Gentle flow is hatha yoga asanas combined into calm paced sequence working the complete body and mind, and with extra attention to the hips.
Drop-in for short session = $8
Drop-in for long session = $15

Saturdays

Ayurveda Within Yoga, (all levels)
Saturdays, 10:00-11:30am, Upstairs Studio
          Ayurveda Within Yoga classes are the practical follow-up to 2016's Ayurveda & Yoga 
          classes.  Last year's sessions were mostly informative; The current sessions will be 
          asana (movement) based from the ayurvedic spectrum.  The classes will sometimes       
          focus on a particular body constitution or Dosha, focus on balancing all 3 Dosha's, or 
          on giving different practices to different students to balance their particular body 
          constitutions.  NO prior yoga or ayurvedic experience is necessary in order to 
          participate, and these classes are for all levels and abilities.  For every new student 
          Ahimsa-ka will assist in determining their individual constitution, and work toward a 
          balancing yoga session with the help of yoga asana, pranayama (breathing), and 
          meditation techniques.  Both ayurveda and yoga sciences will be used as tools to 
          establish and maintain an equilibrium of a healthy body and a steady mind in an ever 
          changing environment.
Drop in $15

Beyond Asana: moving into the field of breath & brain, (all levels)
Saturdays, 3:15-4:45pm, Upstairs Studio
          The amount of actual yoga poses will be limited in this class and we will do a fair 
          amount of sitting.  A main focus of yoga is breath, in particular long, deep breaths.  
          This is what we will explore and exercise in this class.  In an hour and a half we will 
          explore various breathing exercises to deepen and lengthen the breath, together with 
          some meditation and relaxation techniques.  This class is a good compliment to a 
          diving or running practice, and is especially beneficial to your general well-being.  No 
          prior experience of yoga is necessary, though it might be helpful.  The same as for 
          yoga asana classes, try to arrive with an empty stomach.
Drop in $15

Back Bend Class, (all levels)
Saturdays, 5:00-7:00pm, Upstairs Studio
This class starts where the morning class ends, with back bending.  This class can be used to venture further and deeper into your yoga practice and is a good preparation for the Sunday morning classes.
Drop-in = $20
10-class pass = $150 (valid for 6 weeks, for any class with same duration and price)

Sundays
The two hour Sunday classes offer more time to practice and explore your yoga practice in general (Sunday morning classes) or specific elements thereof (early afternoon vinyasa technics, late afternoon yin yoga with meditation and relaxation).

Morning Flow Yoga, (all levels)
Sundays,
10:00am-12:00pm, Upstairs Studio
This is an ashtanga primary series introduction class.  This class is recommended for anyone that likes to come to the week day ‘wake-up yoga’ morning classes, and/or that that wants to be introducted to it to get more background information.
Drop-in = $20
10-class pass = $150 (valid for 6 weeks, for any class with same duration and price)

Vinyasa Technics/Hip Opening & Arm Balance, (all levels)
(alternating on a weekly basis between the Vinyasa Technics class and the Hip Opening & Arm Balance class, during the same time slot each week), 

Sundays, 1:00-3:00pm, Upstairs Studio
The early afternoon Vinyasa Technics class is more of a hands-on practice class going into the vinyasa techniques such as floating forward and backward, lifting up into handstands, inversions, and more.
The Hip Opening & Arm Balance (workshop style) class, as with the other weekend workshop classes, is designed to benefit a regular yoga practice and aims to go deeper into what some feel are the more challenging aspects of yoga asana practice.  We will focus primarily on hips by means of passive stretching, active relaxation, and active stretching, similar to a yin-yang yoga class.  When mobility in the hips is gained all other yoga practices will be more effortless, from vinyasa to meditation.  Toward the end of class we will take advantage of the hip practice and playfully explore with the more advanced arm balance asanas.
Drop-in = $20
10-class pass = $150 (valid for 6 weeks, for any class with same duration and price)

Yin Yoga, (all levels)
Sundays 4:00-6:00pm, Upstairs Studio
This class will wind down into stillness, with the focus being on active relaxation, breath work, and meditation, by staying longer in supported 'yin' poses.
Drop-in = $20
10-class pass = $150 (valid for 6 weeks, for any class with same duration and price)

Private Yoga Classes
1-2 hour private (Ashthanga based) classes.  Days and times TBD with instructor.  Advance registration required.
P­rivate Session = $60 per session
2 or More people = $80 per session
*Ahimsa-ka prefers pre-registration for all of his classes.


Emma Yoga:
Traditional Yoga + Meditation, (all levels)
Tuesdays & Thursdays, 6:15-7:45pm, Upstairs Studio
Following the thousand year old ashtanga yoga sequence, this class will allow you to learn about not only the fitness of your body but also the fitness of your mind.  We will progress from asanas and pranayama (breathing exercises) to various meditation techniques.
$10usd per class ($2 per class for Timorese nationals).  Drop-in.
All profits of Emma's classes will be donated to FOKUPERS.


Hector Yoga:
Hector’s classes are for beginning students and intermediate practitioners who want to practice the basics while stretching the body and refreshing the mind.  Hector's classes are appropriate for both beginning students and advanced practitioners.  His classes practice strength, flexibility, relaxation, and focusing the mind while working safely in proper alignment.

$15usd per class ($2 per class for Timorese nationals).  Drop-in.


Nicole Yoga:
Hatha vinyasa style.  The pace may be slow with longer holds of stretch positions or a faster flow style depending on the energy of the participants.  Classes will include options to accommodate people at different levels.

$10usd per class ($2 per class for Timorese nationals).  Drop-in.


Märta Yoga:
Märta teaches vinyasa flow classes with an emphasis on alignment and breath awareness.  In these classes students move through carefully constructed sequences which alternate energetic flows with gentle holds.  Her compassionate instruction is committed to helping her students feel longer and lighter, calmer and brighter.
$12usd per class ($2 per class for Timorese nationals).  Drop-in.
10-class pass = $100 (valid for 3 months from time of purchase)


Jude Yoga:
Jude teaches the Iyengar Yoga method, with its emphasis on asana practice that develops strength, co-ordination and flexibility, and also aims to foster concentration and focus.  Her classes have a particular emphasis on practicing inversions and backbends.



Ayurveda & Yoga
Ayurveda & Yoga, A Journey of Self-Healing & Self-Expression are classes designed in a non-linear way and on a call and response/Q&A base, meeting the participants where they are in their current state of life...and moving from there to a harmonious and finer-balanced state in relation to ourselves and our environment.  We will use Ayurveda and yoga as tools to establish and maintain this equilibrium of a more healthy body and steady mind.

These classes are about getting yoga off the mat and into your daily life, in a pragmatic sense.  Various ways of doing this will be explored, including venturing into diet, cooking, yoga asana, therapeutic application of Ayurveda, cleansing exercises, and more.  Background information on Ayurveda and yoga philosophy will help to develop right understanding of how to become self-reliant/independent in healing our self.  We will move between more active hands-on exercises and dialogues, exchanging information and experiences, all in an informal setting.  Ahimsa-ka will direct the conversation from the questions students have to related and specific topics of Ayurveda and yoga, creating a bridge between the maybe philosophical or esoteric practices to life and reality.

Kids Yoga
Kids Yoga will take children, ages 5 and above, through enacted adventures that bring yoga poses to life.  Exercises will also include breath work and relaxation techniques involving use of visual imagery, music, and storytelling.  Through a variety of games and work with partners the class is designed to build trust and kindle positive thinking, imagination, memory, environmental awareness and more.  From time to time, and in small amounts, relevant elements of yoga theory and fundamentals will be introduced.  Throughout each class children will be encouraged to explore the boundaries between steadiness and ease, effort and surrender, playfulness and calm, self-expression and the ability to listen.  
Must register and pay in advance of first class.  Minimum of 8 students needed to run class.


Yoga For Teens (ages 13-18)
Yoga For Teens focuses on awareness, cultivating appreciation for the body we have, and maintaining our bodies in a healthy state of functioning.  By means of exercises for the physical body, breath, and relaxation techniques, these special yoga classes will explore how to find harmony in the individual self, as well as in relation to others and society at large.  We will work both individually, and sometimes with partners or in a group.  This class will practice how to express yourself in various ways, within they yoga philosophy of non-violence and truthfulness.

Prenatal & Postnatal Yoga/Pilates
Designed specifically to compliment the changing needs of your body during and after pregnancy, Prenatal Yoga/Pilates will help you stay fit, increase your circulation, and prepare your back, belly, and pelvis for childbirth.  Postnatal Yoga/Pilates will help you improve your fitness, strengthen your core abdominal and pelvic floor muscles, as well as give you much needed relaxation and therapeutic body work after childbirth.
Women who practice Yoga and Pilates during and after their pregnancies often have less lower back and pelvis pain, better mobility, easier deliveries, faster recoveries and experience less depression and stress.  55 minutes.
Must register and pay in advance of first class.  Minimum of 3 students needed to run class.

Mum's & Bub's Yoga
Stretch, bond, and breathe with your baby in this special yoga class designed for new mothers and infants.  The Mum's & Bub's Yoga Classes will help you rebalance your body after pregnancy, regain strength and flexibility, and deepen the existing bond you have with your baby in a relaxing environment, as well as provide you with an opportunity to meet other new Mums in Dili.  Babies benefit from bonding time with mom, baby massages aid digestion and promote good sleep-wake cycles, and the class is a stimulating environment of new baby friends!  There is no expectation for your baby to behave in a certain way during the class and you are welcome to feed or change your baby as needed.  This class is suitable for babies aged 8 weeks to almost walking.  Caregivers and Dad's are welcome too!  Dress comfortably and bring a receiving blanket for your little one.  
Must register and pay in advance of first class.  Minimum of 6 students needed to run class.


Dance 

Adult Beginner Ballet
Open to older 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.
Must register and pay in full in advance of the first 55 minute lesson.  Minimum of 8 clients needed to run class.

Beginning Ballet
Students age 8 and above are introduced to the fundamentals of ballet and experience this classical art form in a structured and supportive environment.  Students can register for 1-3 classes per week if combining with either of the Pre-Ballet classes.
Must register and pay in full in advance of the first 55 minute lesson.  Minimum of 8 students needed to run class.

Pre-Ballet
This class teaches children age 5-7 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.
Must register and pay in full in advance of the first 50 minute lesson.  Minimum of 8 students needed to run class.
 
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!  Parents and nannies are encouraged and must participate.
Must register and pay in full in advance of the first 30 minute lesson.  Minimum of 8 students needed to run class.


Contemporary Dance Class
Designed for children age 5+, this class focuses on spatial and social awareness while learning contemporary and modern dance techniques, imagery, creative self-expression, and a greater sense of the potential for how the body can move.  Students practice floor work, weight shifting and traveling, and dynamic expressive interpretations of movement to music of various genres.
Must register and pay in full in advance of the first 1 hour lesson.  Minimum of 8 students needed to run class.


Creative Movement, Improvisation, & Contact Improvisation Dance Classes
For all ages, levels, and abilities.  NO previous dance experience is required!

Creative Movement awakens openness, receptivity, softness, and fluidity in the body through movement.  Enhance a state of released and effortless motion, exploring how we can move into and out of the floor, in and through space, and with each other.  What is dance?  How can I create my own dance?  How can I learn to communicate and compose in improvisation?  Concentrate on presence and spontaneity, on the capacity to find new ways of moving, and play with movements we already know.  

Experience interactive, non-verbal communication through playful body movements and games.  Bringing various elements of body, movement, and meditation practices to the more interactive dance floor, improvisation explores and experiments with the practical embodied experience and how to apply them to daily life.  Through guided facilitation you will experience how to listen to your own body, non-verbal communication with others, and harmony of all.
Must register and pay in full in advance of the classes.  Minimum of 8 students needed to run class.


K-Pop choreography Dance Class
In this class we will learn to dance K-pop (Korean Pop music) by aiming to complete one or two choreographed dances set to music in a month.  Sangeun will demonstrate three or four K-pop dances and together we will decide which to learn as a group.  Each member will play a role in the group choreography.
Must register and pay in full in advance of the classes.  Minimum of 5 students needed to run class.


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




Massage

Deep Tissue Massage
generalized custom massage that helps to keep muscles loose.

Relaxation Massage
generalized massage aimed to decrease stress.

Neuromuscular/Trigger Point Therapy
targeted treatment to deal with any acute or chronic muscular pain.

Sports Massage
massage specific to any sport injuries or goals.

30 minutes = $25
45 minutes = $37
60 minutes = $50
90 minutes = $75

1 comment:

Keyle Rece said...

such a essential info about Pre-Ballet class teaches children age 5-7 creative movement and expression. such a impressive ballet to find us.






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