Welcome to Sensational May

Beautiful big blue skies at Soma Ranch. We’re thoroughly enjoying our wild flowers.

Howdy! Welcome to a Sensational Month

Our theme is Dancing Through Life. Class foci will include many creative ways to connect more deeply with your body, increase pleasure, decrease pain, enhance potential and reduce injury.

Wednesday we kick off the month with a very special invite: a sample taster of Feldenkrais with Irene at 8am, May 1, with a 3 day replay recording. (Usually these ONLINE Wednesday classes are exclusive to the 30 day challenge)

Helen is leading the Fun Friday “Blue Monkey” experience. Provide a song request and you get to experience the class for FREE!

We begin a Nia Blue Belt (May 2 - 8). LAST CALL if you’d like to join us either for a day retreat, the training, re-experience the course that focuses on Communication, Relationship and Intimacy or join us for a lovely retreat.

Enjoy additional POP UP Classes on Sunday: 10am Selfless with Helen and 5:00pm Soma Faith with Helen.

Now’s a perfect time to sign up for our May 30 day “dance through life” challenge. Our next Cuppa is Monday, May 6, hope you can join us.

Be well, with love from

Helen, Joe, the team and all the fond 4 legged friends at Soma.

Nia 5 Stages for May

5 Stages are a wonderful compliment to our other movement classes, including Nia, Ageless Grace and Feldenkrais. There are 52 Nia 5 Stages lessons. Each year we cover the entire curriculum, one every Saturday at 8:45am. Here’s the schedule for May:

Here’s the schedule for class for all of 2024.

“The Five Stages Training takes a focused look at Nia’s integrative movement practice based on 5 developmental stages of the human experience, from embryonic to walking. When incorporated, these five movement stages have the power to holistically facilitate optimal alignment as well as improve function and comfort in the body.”

— Nia Technique

Nia Selfless Lyrics

Here’s a taste of the moves and the words from one of the Nia Routines “Selfless”. You can experience the whole class on line at NiaOnDemand, live in a class at Soma Ranch or use the Nia Finder to find a Nia Teacher in your local area.

In class we’ve been thoroughly enjoying singing along to these beautiful and powerful songs. We encourage you to connect your voice with your movements for a fully embodied, expressive experience. Here’s the lyrics to help you along. They can also be used as excellent meditations, read at the beginning or the end of class or used as part of setting the focus and intent for your Nia class experience. Be well ;-)

2. THANK YOU FOR THIS DAY

• Thank you, I want to say thank you.

• "Cause I'm so grateful, so grateful. etc.

• Thank you for this day Spirit, Thank you for this day.

• This healing, this healing, This healing day.

• Thank you for this day Spirit, Thank you for this day.

• This beautiful, this beautiful, This beautiful day.

• Thank you for my friends Spirit, Thank you for my friends.

• My wonderful, my wonderful, My wonderful friends.

• I'm so grateful I want to just say "Thank you now, Thank you now……."

• Each and ev'ry day I'm gonna say, I'm gonna say it. Say it Thank you, Thank you

1. BREATHE

• I breathe in, I breathe out

• I take in, I give out

• I let love, I let go

• I release, I know.....

• I forgive, I receive

• I can feel, I believe

• I am healed, I am whole

• I release, I know...

Chorus: Breathe, Breathe...

• No need to push, no need to try

• No need to worry or question why

• Surrender, let go

• Release, and I know...

Chorus: Breathe, Breathe….

4. HEALED, WHOLE & HEALTHY

• I am healed whole and healthy

• I relax and visualize

• I am healed whole and healthy

• I am well I am well (repeat)

• I am healed whole and healthy

• I accept and I receive

• I am healed whole and healthy

• I am well I am well (as above)

• Angels are watching over me

  (as above)

• I’ve got love surrounding me

• all is well…..

3. GIFTS OF THE GODDESS

(Chorus):These are the gifts of the Goddess

Love, joy and peace

Gifts of the Goddess

Are you ready to receive? (Repeat)

Love? Are you ready?

Joy? Are you ready?

Peace? Are you ready?

Are you ready to receive? (Chorus)

(Last line:) I am ready to receive

Repeat with “I am ready…..” (Chorus)

Compassion, are you ready? (I am ready)

5. BLESSING TO THE WORLD

• You are the heart.

• You are the hands.

• You are the voice of Spirit on earth.

• And who you are, and all you do, is a blessing to the world. (Repeat 3)

(repeat with “WE” x2) (instrumental plays verse) (repeat with “I” x3)

• I am the heart. I am the hands. x2

• You are the heart. You are the hands. x2

• We are the heart. We are the hands. x2

Forgiveness, are you ready? (I am ready)

Laughter, are you ready?(I am ready)

I am ready to receive

Passion, are you ready? (I am ready)

Success, are you ready? (I am ready)

Abundance, are you ready? (Yes I am ready)

I am ready to receive (Chorus)

7. THE POWER OF WOMEN

• It's the power of women - United we stand

• We're making a difference when we join hands

• It's the power of women who will heal this world

• The power of women – the power of women…

1. It's the Goddess, it's the matriarch, it's the maiden, it's the crone

Every color, every race through the ages it's been shown

That women have compassion women show the way

To a world that's filled with peace and love let me hear you say

2. As we stand in this circle feeling our connection

We can feel the power move as we state our intention

To bring peace to this world and right all the wrongs

Joining now in sisterhood we lift our voice in song and sing

Tag: We got the power to change the world so what are we gonna do?

First we have to realize that it's up to me and you

Every single day I'm gonna take the time to pray

And spread some loving kindness to each person along my way

Whatcha gonna do with your power?

We are women of power!

6. LIGHTEN UP

• I was walkin' down the street I was feeling mighty fine

• 'Till I caught a glimpse in a window of my behind

• There was a jiggle and a wiggle that I'd never seen before

• And as I looked a little closer Oh my God I found more!

• I freaked out and I shrieked out "This has just ruined my day!"

• Till I heard a voice inside me say….

Chorus:

• 'Lighten Up - don't take it so seriously

• 'Lighten up - trust the mystery

• "Lighten Up...it doesn't matter anyway

• "Just enjoy your life and get out of your way - Lighten Up!"

• 2. So now I'm headed to a party to meet my friends

• I've got an outfit that's to diet for - Honey I am just the living end!

• But as i scope out the scene it's obvious to me

• that the money at this party is simply obscene

• They're talking about their mansions, their yachts, and dropping names

• in an instant I feel unworthy, small and ashamed.

• But as I try to make a beeline, slip out the back door

• I hear a voice inside me saying once more

Chorus

• 3. So now I'm looking in the mirror a new wrinkle has appeared

• Do I curse? Do I stress? It's the thing I most feared

• But then I remember my new mantra and I soon realize

• That I am perfect even with wrinkles and cellulite thighs

• I don't have to change a thing, struggle or try

• Cause my real beauty comes from deep inside…

Nia Routine Selfless Music

This Sunday 10am, at Soma Ranch, we’ll be enjoying the fabulous Nia routine “Selfless”.

Often great Nia playlists will have a selection of several different artists to provide a balanced landscape of sound from the variety of genres, keys and more. I enjoy how the Karen Drucker playlist is an exception to this rule.

Even though most of her music is “spiritual, faith based and uplifting” based, Karen Drucker provides excellent variations in tempo, style and genre. Karen’s splash of humor, with lines like “I’m am perfect even with wrinkles and cellulite thighs” in the jazzy song “Lighten up” provide surprise and delight to the sonic journey.

With the original playlist, from fellow Trainer Casey Bernstein, being a grand 16 song 1 hour and 11 minutes composition, to create a 60 minute Nia class some tracks needed to be eliminated and the playlist edited. Here’s my process:

1. eliminate some songs (I play with 3 strikes you’re out!) - after listening/dancing/playing with Trigger 3 times I choose to take it out. AND I hear from fellow Nia teachers some find this to be their favorite.

2. identify strong YES! songs (Breath, Thank you, Lighten Up, Power of Women)

3. mix up the playlist several classes in a row identify the “clicks” (Gifts, Healed, Blessing)

4. leave the ones who didn’t make the “A list”, play them at them before and after classes (as participants arrive and leave, keep them unclicked yet available for special occasions (“Ho’oponopono” - a visiting Nia Belt’s favorite word, “Dropping Down” when facilitating a Nia Brown Belt training etc.)

Technical NOTES:

Know the length of selected songs within a long playlist:

• Highlight the tracks within a playlist to get the length of selected songs

Playlist organization:

• Folders NR = Nia Routine G=Group HT at end for a HT edited list:

Examples of playlist organization:

1. NR/G/SelflessHT = Nia Routine, Group, Selfless HT version

2. NR/D/Opal = Nia Routine, Debbie, Opal

3. NR/C/ZAliveAO = Nia Routine, Carlos, “ZMix” Alive + AO

4. NR/J/1910Blue = Nia Routine, Jam, Nia Blue Belts October 2019

Free Blue Monkey

Make a song request for our 1st Friday May Blue Monkey class and you get to come to class as our guest! that’s right.. all you need do is make a song suggestion around the theme “Smooth”.

• Could be a song with the word smooth in the title or the song,

• Could be a song that you think sounds smooth… really, the sky’s the limit!

For example Helen chose “American Honey”

A “Blue Monkey” class is where

1. class participants bring the song requests.

2. The teacher comes up with the moves “on the fly” and

3. together we co-create a magical, very fun, experience.

We’d love you to join us for the LIVE ONLINE improvisational experience.

Email info@somaranch.com with your song request and you’ll receive the link for class.

Or join our 30 day challenge and you’ll receive all 30 classes!

Nia Blue Belt May 2 - 8

Dreams continue to come true at Soma Ranch with flourishing Nia trainings. This upcoming Nia Blue Belt will be no exception ;-). As part of Helen’s move towards Semi-Retirement this will be the last Nia Blue Belt she leads at Soma Ranch.

(Hope you love these photos from a previous Nia Blue Belt as much as us…)

We will create space, dance, eat and nap and learn fabulous things about Communication, Relationship and Intimacy!

We will be enjoying delightful opportunities to relax, reflect, chat and laugh around the pool. The weather is “Texas at it’s best” and the pool temperature perfect.

Experience precious moments in time like “Team Nia Jam”, fun classes, special sun sets (Joe calls “watch the big ball go down”) and Nia in the pool.

Soma News

Thank you Carbon Church Women’s Ministry for choosing to hold your annual retreat at Soma Ranch.

Howdy!

Wow! what a week, Joe and Helen “vacated the facility” to host Carbon Church Women’s Ministry who enjoyed a weekend retreat at Soma.

Prayers for Chris Disser, who received her new kidney at the Mayo Clinic this Monday.

Completing our April 30 day Movement challenge Helen is teaching Saturday morning with the Nia 5 Stages class “Connective Tissure” and the Nia Routine “Shine” with Simple Kata Formula.

Next up is the Nia Blue Belt (May 2 - 9). We went down memory lane with some lovely photos from a previous Blue Belt training. let us know if you’d like to join us either for the training, re-experience the course that focuses on Communication, Relationship and Intimacy or join us for a lovely retreat.

Now’s a perfect time to sign up for our May 30 day “dance through life” challenge. When you sign up by the 28th you can bring a friend for free. And save the date, our next Cuppa is Monday, May 6, hope you can join us. Our cactus at the gate is blooming beautiful yellow flowers (one a day) and the climbing Jasmine that surrounds the Sauna house smells wonderful. (enjoy the photo slide show….)

Be well, with love from

Helen, Joe, the team and all the fond 4 legged friends at Soma.

Saturday Morning Simple Shine with Helen

Saturday 4/27/24 Helen Terry is teaching both the 8:45am Nia 5 Stages class and the 10:00am class.

Celebrating the conclusion of our April Challenge of Choice. We will focus on Connective Tissue, specifically exploring how soft connective tissue binds and invest our system and how we can hydrate this tissue through systemic movement. After 5 stages lesson Helen will continue the focus into the 10:00am movement experience with her simple Kata Formula to the latest Nia Routine “Shine”.

Nia 5 STAGES

FOCUS: Connective Tissue (Lesson D06)

10am Class: Shine

FOCUS: Moving and sensing our soft connective tissue

INTENT: To have a felt sense of connection, hydration and ease.

ROUTINE: Helen Terry Simple Kata Version of Shine

In this class, you will:

• Sense your spine by integrating it with the movements

• Develop strength and confidence from the inside out

• Enhance your physical conditioning and self-healing by moving Your Body’s Way

This class is perfect for students of all levels and abilities - from beginners to beyond!

“Connective tissue is a substance that transmits information
and binds, or connects, things.
It comes in many forms.
Tendons and ligaments are connective tissue;
cartilage is connective tissue;
muscles are wrapped in connective tissue.
Even blood is a connective tissue.”

— 5 Stages

Helen Terry 8:45am + 10:00am (CT)

A HYBRID classes = 2 great choices:

1. Online via Zoom and/or

2. Enjoy a 24 hour replay

Usual Class Rates apply: Drop in for $15, buy a class pass or consider signing up for the 30 Day Challenge 30 classes, 30 days $99 and receive the class as part of your package!

This movement experience is suitable for beginners and people of all different fitness backgrounds.

In the Nia 5 Stages, you are invited to a place of sensitivity that enables you to observe and release the sensation of stress and embrace the sensations of Dynamic Ease, Pleasure, and comfort. Beginning with the Nia 5 Stages class, which most often is described as a luxurious healing hour of setting the focus for the 10am movement experience that follows.

When you sign up for a class you are automatically sent the Zoom link for class. You can also find links for class at the top of our private Facebook Group, in “Featured": https://www.facebook.com/groups/helenterry

You are welcome to attend either class. And, when you’re able to attend both classes, something magic happens! The entire Nia 5 stages class is like a rich 60 minute introduction to the 10am Nia class, a beautiful compliment and super preparation.

In this gentle, self discovering, potentially healing Nia 5 stages experience

• your body gets to settle into and taste the Nia class focus

• your mind can learn new and novel information,

• your heart may open to receive more with fascination up and frustration down

• your spirit could be tickled and curious to experience more

“We look at anatomy
to see how the body or body part is positioned,
then we sense it in our own bodies.”

— Nia 5 Stages

Prayers for Chris and her New Kidney

Chris Disser, one of our most regular attendees here at Soma Ranch, received a new kidney this Monday at 8am! She is recovering at the Mayo Clinic for at least 3 weeks. We’ll do our best to keep you in touch with her progress. Please include Chris in your prayers.

“I am the oldest of an extended family consisting of six siblings plus spouses, plus children, plus their spouses, plus grandchildren for a total of 39 family members. One of my greatest joys is my family.
I have many hobbies and interests. I enjoy water sports (specifically water skiing), dancing (NIA), dogs, Yoga, cycling and reading. I am a member of a church community and I have volunteered there in many ways throughout the years. In addition to volunteering at church, I currently do pet therapy with two of my dogs.
I have had five friends and family members test for me but none have been the perfect match.”

— Chris Disser

Why Chris Needs a Kidney

Chris’ family has an inherited disorder called Polycystic Kidney Disease in which clusters of cysts develop in the kidneys. The cysts in PKD are noncancerous sacs containing water-like fluid. They can grow very large. Most people with this condition have kidney failure by age 60. Four of her siblings have PKD and have been transplanted with live donor kidneys. The fifth sibling, who did not have PKD, donated her kidney to her brother who was the first to have kidney failure. She enjoys a very active lifestyle and has tried to follow a healthy diet and thus far have managed to keep her own kidneys in working shape to age 67. She is currently on the transplant list, we are hoping this kidney is a perfect match as she approaches renal failure.

Kudos Natasha Villeneuve

The definition of Kudos is “praise and honor received for an achievement” Natasha certainly deserves this recognition. She recently taught her 3rd ever “Blue Monkey” Fun Friday class. This is an experience where the community make song requests and the teacher then teaches “on the fly”. We fondly like to say:

“Community chooses the music,
Teacher brings the moves,
Together we co-create magic.”

— Helen Terry

The playlist was amazing. One of the things that has evolved through this Fun Friday Theme class is excellent music requests, with a diversity of genres and more.

Gratitude from Natasha:

THANK y'all for joining me today for our Blue Monkey PJ party! Class was exciting and challenging, the playlist was terrific... I felt rather entertained. I had a blast dancing with you all and truly feel like you are all here with me! Huge thanks for all the love and support from all of you, the team and Helen. I wish I could share my POPcorn with you all!

Wishing you all a wonderful weekend!

Thank you Carbon Church Women's Ministry

Thank you Stacy Tassin, your wonderful Women’s Ministry team and the fabulous Women who came to retreat at Soma Ranch.

We thoroughly enjoyed hosting your group, cherished the opportunity to get to know your community a little and appreciated what wonderful care you took of the property.

Good job for how you scheduled plenty of “retreat’ time. When organizing a women’s retreat, over scheduling activities and sessions can be easily done. You appeared to find the perfect balance between time in and out of session, with plenty of social connection time, which is incredibly important.

With activities, arts and crafts, karaoke, quiz night and more, you provided fabulous opportunities for the women on the retreat to take safe risks, make new friends and have a good time. Helen was deeply touched to be able to provide a “moving” experience to your group. Y’all were incredibly bold to experiment with a “new to y’all” activity.

We loved hearing how your ladies enjoyed the sauna, hot tub, pool and even our newest addition the COLD PLUNGE!

“We hosted our annual women’s retreat at Soma Ranch this past weekend. The moment our guests arrived they were surrounded by beauty from the fields of buttercups to the farm animals the property beckoned you to surrender to relaxation. Helen & Joe made sure that we had everything we needed and went above & beyond by providing assistance during our stay. We added on the yoga experience with Helen which was a true delight. Highly recommend Soma Ranch for a large group gathering or for a family getaway.”

— Stacy Tassin, Carbon Church, Google Review

Texas Retreat Research

Helen and Joe took at day trip to Brenham. Partly to enjoy Texas Wildflowers at their best, and to do some research with regards creating “Texas Retreats” at Soma Ranch.

This was also as a last “farewell drive” in our SLK car. The open top drives through Texas countryside have been a blast and, in line with our drive towards downsizing, we are selling this vehicle.

Brenham has fabulous coffee shops, cafes, boutiques and galleries. AND they have many murals on the sides of buildlings. Fun photo shoot for our “farewell drive”

Thank you Special Guests Michele & Jez

Thank you Michele and Jez for visiting us at Soma Ranch. Michele is a fabulous Nia Teacher in the UK, who’s daughter now lives “up the road” from Soma Ranch in Austin. We had a lovely time showing them around Soma Ranch, also the local downtown Montgomery and a taste of Lake Conroe and the marina.

We had a giggle over breakfast when we both showed up with matching outfits (unprepared).

Soma News

Michele Kay from the UK visited us, with her husband. Unplanned we showed up to class with matching outfits! #ilovesynchronicity

Howdy!

This week Joe and Helen took a day trip to Brenham, (researching “TEXAS Retreats” here at Soma Ranch). This was also a “farewell” drive for our SLK car. We’ve enjoyed the open top rides and, as part of our downsizing, we’re now selling.

Thank you Michele and Jez for visiting us at Soma Ranch. Michele is a fabulous Nia Teacher in the UK, who’s daughter lives “up the road” from Soma Ranch in Austin.

We fixed the fountain in the pond, the donkeys and horses got their “nails done”, Joe cut grass for 10+ hours (yes, back in the season of green grass growing) and now we have “vacated the facility” to host Carbon Church Women’s Ministry who are enjoying a weekend retreat at Soma.

Prayers for Chris Disser, who is on her way to Mayo Clinic for her new Kidney

Continuing our April 30 day Movement challenge Erin is teaching Saturday morning with the Nia 5 Stages class “Chest” and the Nia Routine “Resilience”.

Next up is the Nia Blue Belt (May 2 - 9). We went down memory lane with some lovely photos from a previous Blue Belt training. let us know if you’d like to join us either for the training, re-experience the course that focuses on Communication, Relationship and Intimacy or join us for a lovely retreat.

Be well, with love from

Helen, Joe, the team and all the fond 4 legged friends at Soma.

Prayers for Chris and her New Kidney

Chris Disser is one of the most regular attendees here at Soma Ranch. Particularly the Nia classes and our monthly Cuppa, where we have been praying for Chris, and her new kidney, for more than a year.

She got the call today, was on a flight by 8pm and will be surgery by 8am tomorrow (Saturday).

I’m incredibly inspired by Chris, she lives life fully (she can even waterskii barefoot!). She shows up, supports others, has a great outlook and oh my how she can now dance!

My understanding is Chris will be gone for at least 3 weeks. We’ll do our best to keep you in touch with her progress. Please include Chris in your prayers.

“I am the oldest of an extended family consisting of six siblings plus spouses, plus children, plus their spouses, plus grandchildren for a total of 39 family members. One of my greatest joys is my family.
I have many hobbies and interests. I enjoy water sports (specifically water skiing), dancing (NIA), dogs, Yoga, cycling and reading. I am a member of a church community and I have volunteered there in many ways throughout the years. In addition to volunteering at church, I currently do pet therapy with two of my dogs.
I have had five friends and family members test for me but none have been the perfect match.”

— Chris Disser

Why Chris Needs a Kidney

Chris’ family has an inherited disorder called Polycystic Kidney Disease in which clusters of cysts develop in the kidneys. The cysts in PKD are noncancerous sacs containing water-like fluid. They can grow very large. Most people with this condition have kidney failure by age 60. Four of her siblings have PKD and have been transplanted with live donor kidneys. The fifth sibling, who did not have PKD, donated her kidney to her brother who was the first to have kidney failure. She enjoys a very active lifestyle and has tried to follow a healthy diet and thus far have managed to keep her own kidneys in working shape to age 67. She is currently on the transplant list, we are hoping this kidney is a perfect match as she approaches renal failure.

Saturday Morning Resilience with Erin

Erin Curren 8:45am + 10:00am (CT)

Saturday 4/20/24 Erin is teaching both the 8:45am Nia 5 Stages class and the 10:00am class.

With our April Challenge of Choices for Health + Happiness, Erin has curated 2 lovely experiences…

DAY 20: Choices for Health + Happiness

8:45am Nia 5 STAGES

FOCUS: The Chest

COMMENTS:  The chest is one of the most important parts of the human body. It houses vital organs such as the heart and lungs, which are responsible for maintaining our life.

10am Nia CLASS

FOCUS:  To physically, imaginatively, emotionally, and spiritually sense resonance

INTENT: Embody the majesty of trees, with felt sense of plant life on Earth

ROUTINE: Resilience

MUSIC: Nia Sounds Resilience

COMMENTS:  Resilience takes us on a journey into sensory exploration of body as tree: rooting our feet, sensing our core as dynamic channel/trunk, our upper extremities as branches, our hands as leaves… The music invites us to personalize the story of our own resilience while conditioning body and expressing emotions.

Resilience is a dance of life! We draw inspiration from the trees like sap is drawn out to create a reduction of sweet wonderment and nourishment for mind, body, emotions and spirit.

Trees inspire us, support us, breathe with us, provide for us, shelter us, help us reach new heights, protect us, shade us, and live alongside us.

What do trees mean to you? Do you have favorite trees? A favorite tree? A childhood memory of a tree or a treehouse? A tree you’ll never forget? A tree that makes you gasp in wonderment when you see it?

There is a tree in Erin’s neighborhood, a Black Ash, that has been dated to over 500 years old… and it is located right next to a paper mill!

When we open our imaginations up in the dance we gain new awareness of ourselves, our stories, and our bodies.

Listen to this conversation with one of the choreographers, Sarah Nickerson, that Erin recorded during the pandemic, right after the release of this Nia body of work:

“The bones of the chest include
the sternum, the clavicles,
the 12 pairs of ribs,
and the thoracic spine.


These bones contain
and protect the vital organs,
including the heart.”

— Nia 5 Stages

A Double HYBRID classes = 2 great choices:

1. Online via Zoom and/or

2. Enjoy a 24 hour replay

Usual Class Rates apply: Drop in for $15, buy a class pass or consider signing up for the 30 Day Challenge 30 classes, 30 days $99 and receive the class as part of your package!

This movement experience is suitable for beginners and people of all different fitness backgrounds.

In the Nia 5 Stages, you are invited to a place of sensitivity that enables you to observe and release the sensation of stress and embrace the sensations of Dynamic Ease, Pleasure, and comfort. Beginning with the Nia 5 Stages class, which most often is described as a luxurious healing hour of setting the focus for the 10am movement experience that follows.

“Keep in mind,
a broken heart,
is an open heart”

— Louise Hay

When you sign up for a class you are automatically sent the Zoom link for class. You can also find links for class at the top of our private Facebook Group, in “Featured": https://www.facebook.com/groups/helenterry

You are welcome to attend either class. And, when you’re able to attend both classes, something magic happens! The entire Nia 5 stages class is like a rich 60 minute introduction to the 10am Nia class, a beautiful compliment and super preparation.

“The chest is one of the most important parts of the human body. It houses vital organs such as the heart and lungs, which are responsible for maintaining our life.”

— 5 Stages

In this gentle, self discovering, potentially healing Nia 5 stages experience

• your body gets to settle into and taste the Nia class focus

• your mind can learn new and novel information,

• your heart may open to receive more with fascination up and frustration down

• your spirit could be tickled and curious to experience more

The chest is one of the most important parts of the human body. It houses vital organs such as the heart and lungs, which are responsible for maintaining our life. Strong chest muscles not only enhance the overall appearance of the body but also help in maintaining good posture and improving athletic performance. In addition to physical benefits, chest exercises have been associated with improved mental health and relieving stress. Incorporating exercises that engage the chest into your workout routine can go a long way in maintaining overall health and fitness.

The chest, also known as the thorax, is a crucial part of the body’s anatomy. It includes the ribcage, sternum, and other important structures that protect and support the vital organs within.

Ribcage

The ribcage is composed of 12 pairs of ribs that form a bony arch, making up the front and sides of the chest. These ribs attach to the spine at the back and curve around to meet the sternum at the front, providing stability and protection to the lungs and heart.

Sternum

The sternum, also called the breastbone, is located at the center of the chest. It is a flat bone that connects the ribs, providing additional stability and protection to the internal organs.

Lungs

The lungs are two large, spongy organs that fill most of the chest cavity. They are responsible for respiratory function, taking in oxygen from the air and releasing carbon dioxide from the body.

Heart

The heart is a muscular organ located in the center of the chest, behind the sternum. It is responsible for pumping blood to the rest of the body and is protected by the ribcage and sternum.

Diaphragm

The diaphragm is a dome-shaped muscle that separates the chest from the abdomen. It plays an important role in breathing by contracting and relaxing to expand and contract the chest cavity, allowing air to enter and exit the lungs.

Overall, the chest anatomy is complex and vital, protecting and supporting important organs that allow for breathing and cardiovascular function.

Review of the Week

Thank you Shelley Rheams for sharing a lovely review about your experience with Soma Ranch (Check Out below). Shelley has been coming to Soma Ranch since 2011! We love how, although Shelley lives in New Orleans, she’s now able to attend classes online via Zoom.

Shelley has been a DAILY attendee of the 30 Day Challenge program since it began in January 2022! She finds a way to juggle her full time position teaching at a college (lots of planning, preparing and grading) to make the commitment to dance on a regular basis, Shelley always has a glowing smile and something encouraging to share with the group. Thank you for being a wonderful part of our community.

“Love Soma ranch. Been going there since 2011. Helen and Joe are most excellent hosts. Been for the Men on Nia weekend, white belt training and individual classes over the years. Took my mom with me to dance. They also raise money for charity - St. Jude’s children’s hospital. It is a serene and beautiful piece of property. Health, wonderful Experiences and relationships are cultivated with care. Can’t say enough about them.”

— Shelley Reams

Soma Retreat

Another wonderful healing, deep, meaningful, fun, revealing retreat at Soma Ranch. Thank you to all who attended, for the willingness, brilliance, light, vulnerability, love, kindness and more, you brought to the experience.

We danced, laughed, swam, plunged, played, talked, shared, listened, wrote, drew, grew, created, journaled, ate, (enjoyed Joe’s cooking and hospitality) relaxed, explored, walked and all in all had a grand time.

Soma News

We are loving this season of wild flowers at Soma Ranch, particularly the pink buttercups:

Pink evening primrose (Oenothera speciosa) blooms April to June across much of the state. The drought-tolerant flower opens at dusk in northern portions of Texas. Flowers wither each day, replaced by new blossoms each evening. Elsewhere in the state, blooms stay open all day. They’re also known as pink buttercup.

READ MORE ABOUT TEXAS WILDFLOWERS

Howdy!

We thoroughly enjoyed our EASE (Embodied Authentic Solar Eclipse) retreat and feel incredibly thankful for many things, including how magically the clouds cleared at the perfect moment for us to enjoy the solar eclipse and then, right as the eclipse was complete the heavens opened and we had a most dramatic Texas downpour of rain for about an hour! it was like a massive applause from the universe!

Continuing our April 30 day Movement challenge Natasha is teaching Saturday morning with the Nia 5 Stages class “One by One” and the Nia Routine “Magic”.

Kudos to Elaine Dunphy (Soma Rock Star teacher) who taught her first ever Blue Monkey class this week.

Next up is the Nia Blue Belt (May 2 - 9), let us know if you’d like to join us either for the training, re-experience the course that focuses on Communication, Relationship and Intimacy or join us for a lovely retreat.

Here’s a great article about Texas Wildflowers

Be well, with love from

Helen, Joe, the team and all the fond 4 legged friends at Soma.

Saturday Morning Magic One by One with Natasha

Saturday 4/13/24 Natasha is teaching both the 8:45am Nia 5 Stages class and the 10:00am class.

With our April Challenge of Choices for Health + Happiness, Natasha has curated 2 lovely experiences…

DAY 13: Choices for Health + Happiness

8:45am Nia 5 STAGES

FOCUS: One by One: Refining Technique

COMMENTS:  Focus on the details of each of the Nia 5 stages.  Focusing on detail and technique invites you to make adjustments to your movement in order to experience greater alignment and relaxation allowing for a deeper, more magical experience of the overall sensation and energy in each stage.

10am Nia CLASS

FOCUS:  Creating Magic for your Health and Happiness

INTENT:  Choose to be present, in your body, by paying attention to and honoring sensations. Listen to the music, and allow the music to inspire and feed your movement experience.  This is where the magic truly happens!

ROUTINE: Magic by Ann Christiansen

MUSIC: Magic

COMMENTS:  I invite you to personalize your Nia class experience and "play magician" by choosing something you'd like to have appear or disappear for greater health and happiness.  Perhaps it's an ache or pain or something on your heart or mind.  When we are truly in our body, moving to the music, magical things can happen!  Simply believe in magic!

Kin 175: Blue Rhythmic Eagle

Your Galactic Affirmation is:
I Organize in order to Create
Balancing Mind
I seal the Output of Vision
With the Rhythmic tone of Equality
I am guided by my own power doubled

“The round shape of Embryonic tells us that energy spirals and moves in a circular flow.”

— Nia 5 Stages

Natasha Villeneuve 8:45am + 10:00am (CT)

A Double HYBRID classes = 2 great choices:

1. Online via Zoom and/or

2. Enjoy a 24 hour replay

Usual Class Rates apply: Drop in for $15, buy a class pass or consider signing up for the 30 Day Challenge 30 classes, 30 days $99 and receive the class as part of your package!

This movement experience is suitable for beginners and people of all different fitness backgrounds.

In the Nia 5 Stages, you are invited to a place of sensitivity that enables you to observe and release the sensation of stress and embrace the sensations of Dynamic Ease, Pleasure, and comfort. Beginning with the Nia 5 Stages class, which most often is described as a luxurious healing hour of setting the focus for the 10am movement experience that follows.

“In the linear shape of Creeping,
the body is split into quadrants:
left and right half;
upper and lower half.”

— Nia 5 Stages

When you sign up for a class you are automatically sent the Zoom link for class. You can also find links for class at the top of our private Facebook Group, in “Featured": https://www.facebook.com/groups/helenterry

You are welcome to attend either class. And, when you’re able to attend both classes, something magic happens! The entire Nia 5 stages class is like a rich 60 minute introduction to the 10am Nia class, a beautiful compliment and super preparation.

“In Crawling, the hands and knees provide stability while the hips, shoulders, elbows, wrists, and spine are mobile. ”

— 5 Stages

In this gentle, self discovering, potentially healing Nia 5 stages experience

• your body gets to settle into and taste the Nia class focus

• your mind can learn new and novel information,

• your heart may open to receive more with fascination up and frustration down

• your spirit could be tickled and curious to experience more