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Getting Started

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May 242023
 

Guide to Finding the Right Class

GateWay offers a wide array of classes suitable for people of all ages and fitness levels.  To help you figure out which class(es) to try, let’s start with what you’re looking for:  Items in italics are classes that we routinely offer at GateWay.

Improve my health:

  • I want to learn Taiji
    Class options:  10-week Introduction to Taiji course, Taiji Explorations, Taiji for Balance (a low-intensity way to start), Taiji Short Form

  • I want a gentle workout to stretch and strengthen
    All of our yoga classes

  • I want to improve my balance
    Taiji for Balance, all of our Yoga classes

  • I have physical limitations and want to build strength and flexibility
    Taiji for Balance, Chair Yoga

  • Reduce stress and calm my mind
    By-donation meditation sessions, Mindfulness workshops

Cultivate my mind-body connection

  • Explore Qigong (chee kung) - Chinese energy work
    Internal Qigong (meditation and breathing practices to cultivate Qi (chee)
    Physical Qigong (flowing movements build and circulate energy through the acupuncture channels)
  • Develop a meditation/mindfulness practice
    By-donation meditation sessions

Explore a new martial art:

  • I have practiced the martial arts in the past and want to learn Taiji
    Introduction to Taij, Part 2 & Part 3 courses, All Levels Taiji, Taiji Short Form

  • I have studied Taiji and want to explore more advanced martial applications:
    Advanced Taiji, Taiji Sword, Taiji Saber, Pushing Hands, Fighting Set

Click through for schedule, taiji class descriptions, yoga class descriptions

How do I know what class(es) are suitable for my fitness level?

The following charts indicate the exercise intensity of each class.

  • Moderate: you should be comfortable standing for an hour
  • Low: class does not require the ability to stand for an hour
  • High: vigorous; you’re likely to sweat

Yoga

Class Exercise Intensity Membership Required
Gentle Yoga Low – moderate Class card or monthly
All Levels Yoga Low - moderate Class card or monthly
Chair Yoga Low Class card or monthly
YogaQi – Physical Qigong Moderate Class card or monthly

 

Meditation and Qigong (Chinese Energy Work)

Class Exercise Intensity Membership Required
Internal Qigong Low Class card or monthly
YogaQi Moderate Class card or monthly
Meditation Low By donation
Meditation workshops Low Workshop fee

 

Taiji (Tai Chi) 

Class Exercise Intensity Membership Required
Taiji Courses (Intro, Part 1 & 2) Moderate Course fee
Taiji for Balance Low Class card or monthly
Taiji Short Form Moderate Class card or monthly
All Levels Taiji Moderate Class card or monthly
Taiji Explorations Moderate Class card or monthly
Advanced Taiji Moderate – high Class card or monthly
Pushing Hands & Fighting Set High Class card or monthly
Taiji Sword & Taiji Saber Moderate - high Class card or monthly

 

 

And whenever you embark on a new fitness program, you should
consult your health care provider.

Benefits of Taiji

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Sep 082018
 

Why Practice Taiji?

Don't take our word for it.  Harvard Medical School continues to promote the health benefits of Taiji.  The following is the promotional copy for a Harvard Health Publishing publication titled "An Introduction to Tai Chi.":

In an increasing number of recent studies, tai chi has been found to heal–almost everything, from lowering blood pressure … to managing stress … to building strength and balance. And, better yet, everyone can benefit–no matter your age or fitness level. No wonder it’s the tried-and-true practice of top-tier professional athletes, weekend warriors, and the elderly!

Enjoy these 7 BIG Benefits:

  • Better Balance–Of all tai-chi’s big benefits, it’s the best-documented in medical literature! Studies show that older adults who do hour-long tai chi sessions one to three times a week are 43% less likely to fall, and they cut their risk of injury in half!

  • No More Pain–A growing number of clinical trials show that tai chi offers significant relief from back, neck, arthritis, and fibromyalgia pain.

  • A Sharper Mind–Tai chi can help reduce age-related cognitive decline … and even slow dementia!

  • A Boost in Mood–In 82% of studies, tai chi greatly improved mood and lowered anxiety. Plus, it was shown to be an effective treatment for depression.

  • Less Stress–Learn to step back and take a deep, calming breath.

  • More Confidence–While gaining muscle and mind control.

  • A Healthier Heart–Tai chi may offer advantages over other types of aerobic exercise, especially for people who are sedentary or very out of shape. And that’s not all. It also lowers blood pressure and total cholesterol, reduces chronic inflammation, and tones the sympathetic nervous system.