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ILR530 Improve Your Posture with the ILR837 Personal Self Defensive Tactics
Feldenkrais Method ® 1 session, 3 hours
8 sessions, 12 hours Rape/robbery/assault is not a selective crime, it has no regard
Everyone wants good posture, but how do we achieve it? In this for age, race, or social status. In this class, you will learn basic
Feldenkrais® series you will be guided through developmental common sense rules that can be used to protect yourself before,
movement patterns that you did as an infant and experience how during, and after an attack. Research shows that educated citizens
swiftly your system can spontaneously re-align for being upright are best equipped to protect themselves. The class has been
with pleasure and ease. Participants must be able to lie on a mat. described by some students as an insurance policy you never
This class requires the use of a special mat that allows for sliding want to have to use but which is comforting to have. The class is
(no yoga mats). If participants do not own the proper mat, they designed for all ages and is strictly classroom based; this is not a
can purchase one from the FCC bookstore. physical class.
Instructor: Hannah Vo-Dinh Instructor: Kirby Maybush

5-Digit Number: 19348 5-Digit Number: 19306
Wed, 6:00 - 7:30 p.m., 3/4 – 4/29 | No Class: 4/8 Mon, 2:00 - 5:00 p.m., 4/13
Location: Student Center/H205 Location: Conference Center/E106
Fee: $120 Fee: $32
Evening Offering
NEW ILR975 Mindfulness Made Easy-Stress
ILR798 Continuing Gentle Yoga and Pain Management
5 sessions, 7.5 hours 3 sessions, 4.5 hours

This enjoyable floor yoga course will help you increase your Research establishes the positive effects of mindfulness
strength, especially for transitioning from standing to sitting practices on older adult’s (active aging) health and well-being.
and from floor to standing. You will move at a gentle pace with Can these benefits be obtained from shorter bouts of practice
emphasis on balance, strength, and breathing. It’s designed to and encourage long-term adherence? Designed specifically for
meet the student as the student’s level of physical ability. Expect older adults, “Mindfulness Made Easy“ includes user-friendly
improved balance and tools for continuing the practice of yoga at mindfulness practices with an emphasis on stress and pain
home. This course is for students with prior yoga experience. management that are all 10 minutes or less. Included in this three
class format will be an introduction to mindfulness for stress and
Instructor: Linda Franklin
pain management and why it is the cornerstone of health and
5-Digit Number: 19347 wellness. Learn what is mindfulness and what it is not through
Thu, 1:30 - 3:00 p.m., 3/19 – 4/23 | No Class: 4/9 weaving the most current research with the pragmatic application
Location: Athletics Center/D129 to physical, intellectual, emotional, and spiritual well being.
Fee: $69
Instructor: Nanette Tummers

ILR707 Developing a Personal Strength 5-Digit Number: 19400
Training Plan Wed, 10:00 - 11:30 a.m., 4/15 – 4/29
7 sessions, 14 hours Location: Linganore Hall/L110
Tuition: $12 | Fee: $39 | Total: $51 | MD residents age 60+ pay fee only
Improve your balance, increase your strength, and become more
flexible. Learn from a licensed physical therapist and certified
personal trainer to safely and effectively use the Swiss Ball,
dumbbells, and Theraband. Instruction includes the rationale to
lessen the effects of postural change that often accompanies the
aging process. All students must have mobility to move between
standing and floor positions without assistance. Course is limited
to 10 students.
Instructor: Carol Zehnacker
5-Digit Number: 19340
Fri, 2:00 - 4:00 p.m., 3/27 – 5/8
Location: Athletics Center/D129 Evening Offering | Classes offered 5:00 p.m. or later.
Fee: $102

12 ILR 55+ Registration now open