**COMPLEMENTARY MEDICINE and WELLNESS PROGRAM:**

**MIND/BODY PRACTICES for HEALTH AND WELLNESS**

**May and June 2007**

+-------------+-------------+------------+-------------+-------------+
| **Monday**  | **Tuesday** | **W        | *           | **Friday**  |
|             |             | ednesday** | *Thursday** |             |
+-------------+-------------+------------+-------------+-------------+
|             | 7:30 --     |            |             |             |
|             | 8:15 A2043  |            |             |             |
|             |             |            |             |             |
|             | **Drop-in   |            |             |             |
|             | Mi          |            |             |             |
|             | ndfulness** |            |             |             |
|             |             |            |             |             |
|             | *           |            |             |             |
|             | *Practice** |            |             |             |
+-------------+-------------+------------+-------------+-------------+
|             | 10:00 --    |            | 10:00 --    |             |
|             | 11:00 A2043 |            | 11:00 A2043 |             |
|             |             |            |             |             |
|             | **Drop-in   |            | **Drop-in   |             |
|             | Gentle      |            | R           |             |
|             | Yoga**      |            | elaxation** |             |
|             |             |            |             |             |
|             | **and       |            |             |             |
|             | Mi          |            |             |             |
|             | ndfulness** |            |             |             |
+-------------+-------------+------------+-------------+-------------+
| 11:30 --    | 12:00       | 12:00 --   | 11:30 --    |             |
| 12:00 A2043 |             | 12:30      | 12:00       |             |
|             | **Noon      | A2043      |             |             |
| **Tai Chi   | Walk**      |            | **Drop-in   |             |
| Fun         |             | **Drop--in | Qigong**    |             |
| damentals** | **Meet at   | Gentle     |             |             |
|             | the Old     | Yoga**     | **on the    |             |
| **4 Week    | Front**     |            | Front       |             |
| Series**    |             | **and      | Lawn**      |             |
|             | *           | Min        |             |             |
| (Starts May | *Entrance** | dfulness** | (Starts May |             |
| 7 & June 4) |             |            | 10)         |             |
|             |             | (Starts    |             |             |
| 12:00 --    |             | June 13)   | 12:00       |             |
| 12:30 A2043 |             |            | -12:30      |             |
|             |             |            |             |             |
| **Japanese  |             |            | **Drop-in   |             |
| Crane       |             |            | Tai Chi**   |             |
| Form**      |             |            |             |             |
|             |             |            | **on the    |             |
|             |             |            | Front       |             |
|             |             |            | Lawn**      |             |
+-------------+-------------+------------+-------------+-------------+
|             | 2:15 --     |            |             |             |
|             | 3:00 Bldg 6 |            |             |             |
|             |             |            |             |             |
|             | **Drop-in   |            |             |             |
|             | R           |            |             |             |
|             | elaxation** |            |             |             |
+-------------+-------------+------------+-------------+-------------+
|             |             | 2:30 --    |             |             |
|             |             | 3:00 A2043 |             |             |
|             |             |            |             |             |
|             |             | **Tai Chi  |             |             |
|             |             | Fund       |             |             |
|             |             | amentals** |             |             |
|             |             |            |             |             |
|             |             | **4 Week   |             |             |
|             |             | Series**   |             |             |
|             |             |            |             |             |
|             |             | (Starts    |             |             |
|             |             | May 9 &    |             |             |
|             |             | June 6)    |             |             |
|             |             |            |             |             |
|             |             | 3:00 to    |             |             |
|             |             | 3:30       |             |             |
|             |             |            |             |             |
|             |             | **Japanese |             |             |
|             |             | Crane      |             |             |
|             |             | Form**     |             |             |
+-------------+-------------+------------+-------------+-------------+

The next Mindfulness Based Stress Reduction series start July 26,
October 15, and October 18.

Please send consults for Mindfulness Based Stress Reduction to MH
Wellness or call Erica Sundby to register at extension 11052.

Call Kristi Rietz for more information at 608-256-1901 ext 11339.

**Yoga Means Union:** Drop in to this gentle yoga class to unify mind
and body with simple stretches and mindful breathing.

**Qigong means Energy Work:** Qigong is an ancient Chinese exercise form
that combines relaxed, slow movement with a clam, alert mental state.
Qigong is an ideal exercise for improving stability and coordination. It
enhances physical alignment while building leg strength, flexibility,
and endurance.

**Tai Chi means the Supreme Ultimate:** Tai Chi is a specific type of
qigong which was developed as a synthesis of the martial arts and
meditation. Recent studies have shown that Tai Chi and Qigong improve
balance and reduce risk of falls for older adults. Regular practice can
lower blood pressure, improve breathing patterns, and reduce tension,
anxiety, fatigue, and pain management.

**Tai Chi Fundamentals (TCF) Movement Patterns**

1^st^: Horse Stance, Postural Alignment, Centering, Active Relaxation,
Weight Separation, Stable and Open

2^nd^: 70/30 Stance, Stillness within Movement, Subtle Energy

3^rd^: T'ai Chi Fold, Body Mechanics, Spontaneous Action

4^th^: Flying Crane and Power Move

**Tai Chi Fundamentals (TCF) Form**

The Tai Chi Fundamentals form is a simplified version of the traditional
Yang Style Tai Chi form, making tai chi more accessible to people of all
ages and abilities. This form offers a simple and systematic approach
for mastering tai chi basics. The form progresses from simple to more
complex movements which emphasize moving effectively with postural
alignment and active relaxation.

**Japanese Crane Progression**

The Japanese Crane Progression offers a simple, systematic approach for
mastering Qigong basics. It consists of 22 separate movements which
progress from simple to more complex emphasizing postural awareness and
active relaxation.

**Mindfulness Based Stress Reduction**

\"Mindfulness is about paying attention in a particular way: on purpose,
in the present moment, non-judgmentally... which nurtures greater
awareness, clarity, and acceptance of present moment reality.\" (Jon
Kabat-Zinn) This is a nine week class of 2.5 hour classes, with daily
homework, a 4 hour class during the sixth week, and a required
orientation class prior to the start of classes. A variety of mindful
practices will be taught, so that the participant will be able to choose
the practice(s) that fit his/her lifestyle.