You can get started right away by coming to an INTRODUCTORY WORKSHOP: "The 3 Myths Causing Your Back Pain." In this workshop, you'll learn why people in industrialized countries have so much back pain, and see an intriguing slide show that will show you the difference between healthy, pain-free posture and unhealthy, painful posture. You'll learn how to sit comfortably and get individual suggestions to maximize your comfort.
Sign up for the next available workshop HERE.
If you're ready now for more in-depth learning, the "Balance Your Body" Foundations Course will give you that. For information on this in-person course, which teaches you how to do all your basic daily movements in a pain-free way, see below. Also, scroll down for information on Private Lessons and Workshops.
If you love yoga, or want to try it for the first time, these gentle classes will help you learn healthy alignment of your spine and other joints, so you can do yoga without hurting yourself. Visit the Class Schedule for details.
Check out my home study course, "Good Posture is Bad for Your Back". You'll get a workbook and audio CDs to help you learn pain-free posture on your own. Find out more about "Good Posture is Bad for Your Back" here .
The skills you learn in this course are essential to being pain-free and healthy.
This is practical material, meant to help you become comfortable in all your daily movements. This course will give you the tools to change painful habits into pain-free movement and postural habits, and you'll begin the process of straightening your spine. These are tools that you can use for the rest of your life!
Click on the button to get more details, such as schedule, location, and pricing.
Get help for your specific issues and discomforts. Sessions available for pain relief, improved posture, or Yoga for a Healthy Back.
Cost is $100 per hour for 1 person ($95 by cash or check), $20 per hour for each extra person (in Petaluma). Discounts are available for multiple sessions: $440 for 5 hours ($425 by cash or check), $825 for 10 hours ($800 by cash or check). Sessions are available in other locations, such as your work or gym; additional charges apply.
Below are descriptions of workshops offered periodically at Sonoma Body Balance. To see the schedule of classes & workshops, visit the Classes page.
This is your chance to review the basics you learned in the Foundations Series. Topics covered will be by request from students, and may include: sitting back, sitting forward, standing, bending, lifting, walking, reshaping the feet, lying on the side, lying on the back, driving, and shoulder placement. Come and refresh your knowledge of Balance, get feedback on your practice and refine your alignment. As we get more Balanced, we get more comfortable. For graduates of the Balance Your Body program only.
Are you miserable in your office chair? Does your couch give you back pain every time you sit on it? Are you confused about how to choose a chair that is good for your back? In this workshop we will go to one or more stores which sell chairs and learn how to select a chair that we can easily sit in comfortably, in Balance! We can look at office chairs, dining room or living room chairs, depending on the interest of those attending. We will also review sitting in Balance – both sitting back and sitting forward with a wedge, if needed. It is helpful if you have attended at least one class with Dana before taking this workshop.
Do you spend most of your time on the cushion meditating on your back pain? Would you like to learn how to sit comfortably so that your body doesn't interfere with your meditation? Come learn healthy Balanced alignment so you can sit pain-free and feel more relaxed and focused. We'll go over sitting in chairs and on the floor and do yoga stretches that are good warmups for sitting meditation.
Learn how to walk in Balanced alignment, without back pain. When you align yourself with gravity, your walking becomes more efficient and easier. Get tips and practice walking up and down stairs, including with grocery bags, while keeping your back, knees and shoulders safe.
Our feet b ear all of our body weight and it's easy to forget about them, until they hurt! Poor foot alignment can lead to problems in the ankles, knees, hips, and more. In this workshop we will go over Balanced alignment of the feet. We'll do stretches to remobilize the feet and ankles, exercises to tone the arches, and also some self-massage to stimulate and relax the feet. Get help for bunions, collapsed arches and foot pain. Give your feet some much-needed attention and pampering and they will thank you!
Are you worried about your upper back getting excessively rounded? Have you lost height over the years? Learn basic Balanced/Spineful alignment in sitting and standing to eliminate the cause of rounded upper backs. We'll use foam rollers and other tools to help remobilize and elongate the spine. We'll also do stretches and strengtheners for the chest and shoulders, all with the goal of helping you get straighter, so you can look and feel better!
Bring a roller if you have one. It is helpful if you have attended at least one class with Dana before taking this workshop.
You've all heard how having a "strong core" can help keep your back healthy. Yet many conventional abdominal strengtheners can be dangerous for the spine. How can you strengthen your core and still keep your back safe? Come learn why some exercises are dangerous and which ones you can do safely. These safe abdominal strengtheners also help lengthen your spine!
Learn to use a foam roller to massage sore and tight muscles on your own. There are many ways to use foam rollers for self-massage, and just a few minutes a day can bring relaxation and ease to those tight places. You can also use these rollers to help remobilize your spine, elongating your upper spine as it becomes more flexible. This is a wonderful accompaniment to healthy postural alignment! Bring your own roller or let us know if you don't have one. It is helpful if you have attended at least one class with Dana before taking this workshop.
healthy alignment so you can feel better and look better too!
Note: This is not a regular yoga asana class.
This workshop covers newer material focusing on how to prevent shoulder injuries like rotator cuff tears, bursitis, and tendonitis. You'll learn how to strengthen muscles that will provide stability for your shoulder girdle, both in daily life and in yoga.
Are you worried about the strength of your bones?
Have you had a fracture due to falling?
Recent research has shown promising results in using Iyengar style yoga for osteoporosis and osteopenia. Come learn how to do yoga to address bone strength and fall prevention so you can stay healthy and strong. All levels welcome.
This workshop will give you an introduction to using yoga to prevent, stabilize or reverse Osteoporosis and Osteopenia. You'll learn what type of yoga will stimulate bone growth and what risky moves to avoid. This workshop serves as an introduction to the ongoing Yoga for Osteoporosis class series.
In this workshop you will learn the 4 major curves that occur in scoliosis and how to work with your curves to elongate them and reduce pain and stiffness. Yoga poses can be adapted to lengthen and derotate the spine. You will receive suggestions for how you can tailor your yoga practice to your particular curvature.
Want to Take One of These Workshops?