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ARGENTINE TANGO A Four Week Workshop: April 15, 22, 29 & May 6, 2-4 PM $35 per session/person for 4 weeks, or $120 for the entire workshop (best value) Offering A Rare Opportunity to... - Experience the most sensual dance on the planet - Immerse yourself in our 4-week workshop to learn to dance tango - Seize this rare opportunity with our Special Guest Instructor - 2 hours of one-on-one training each week - Enrollment open to singles or couples - Upon conclusion, you WILL dance Argentine tango with our "no one is left behind" policy. * Please note: Shoes of any kind are not allowed in The Studio; We will be dancing in socks or barefoot. Your friends will be amazed to see you on the dance floor after just one month. YOU CAN DO IT! About your instructor: JOHN STAGL We are excited to introduce your esteemed dance instructor, John Stagl. John taught ballroom dancing at Fred Astaire dance studios then went on to perform numerous dance competitions and exhibitions in ballroom and Latin dances over the past 25 years. His true passion remains with Argentine Tango where he is committed to continue to learn and share this passion with others. THE STUDIO IS LOCATED IN THE HAVEN WELLNESS RESORT & SPA IN BAJO BOQUETE. Visit The Studio website for full class schedule, location, and more: https://studiohavenboquete.com/

BELLY DANCE FITNESS SUNDAY 3 PM Belly Dance Fitness classes are dedicated to those who want to start learning a new dance and at the same time train their entire body. There is no requirement to enter, no stereotypes, no age limit. All are welcome. If you like to learn, dance and at the same time exercise your body dancing, this is your option! Belly dancing is a form of dance that originated in the Middle East and has been practiced for centuries. It is a beautiful and elegant dance in which we emphasize highlighting the art of this ancient dance. What are the classes like? The classes are completely practical and dynamic where you will learn how to listen and feel your body to navigate Arabic rhythms. Therefore, you will learn basic steps, choreographic sequences, Arabic dance techniques, and the class includes physical training to the rhythm of Arabic music and basic stretching at the end of the class. Benefits for your body · General strengthening of your body · Improves coordination and balance · Improves posture · Increase your self-esteem and confidence · Reduces stress · Increase your body awareness · Enhances femininity and sensuality · Improves blood and cardiorespiratory circulation · Burn calories · Improve your digestion and menstrual cycles. Instructor: Daricel Pinzón (Language: Spanish) THE STUDIO IS LOCATED IN THE HAVEN WELLNESS RESORT & SPA IN BAJO BOQUETE. Visit The Studio website for full class schedule, location, and more: https://studiohavenboquete.com/

STRENGTH & BALANCE YOGA SATURDAY 11 AM Strength and Balance Yoga is a Hatha-style yoga class for semi-intermediate and intermediate level practitioners, emphasizing standing postures and strength building. This class places a strong focus on standing postures. These foundational poses will challenge your balance, improve posture, and enhance your body's stability. As your balance improves, you'll experience enhanced coordination and stability, reducing the risk of injuries. You'll find an increased sense of equilibrium in your daily life, both physically and mentally. We'll also work on targeting major muscle groups to cultivate functional strength. Strength is a cornerstone of overall health, offering increased vitality, endurance, and a heightened sense of self-confidence. You'll feel your body grow more capable and resilient with each session. Instructor: Joy Alexander (Language: English/Spanish) THE STUDIO IS LOCATED IN THE HAVEN WELLNESS RESORT & SPA IN BAJO BOQUETE. Visit The Studio website for full class schedule, location, and more: https://studiohavenboquete.com/

BARRE & FLOOR TUESDAY 2 PM Introducing our new Barre and Floor exercise class -- a dynamic fusion of ballet barre work, Pilates-like stretching, and floor exercises. This full-body workout will: • Tone and lengthen your muscles • Improve your posture and balance • Increase flexibility and core strength • Leave you feeling empowered and energized! Our in-house dance expert Seth will guide you through a challenging yet accessible routine, tailored to suit all fitness levels. Please note: As shoes are NOT allowed in The Studio, this class will be held either barefoot, in socks, or authorized footwear. Instructor: Seth Johnson (Language: English) THE STUDIO IS LOCATED IN THE HAVEN WELLNESS RESORT & SPA IN BAJO BOQUETE. Visit The Studio website for full class schedule, location, and more: https://studiohavenboquete.com/

BOXING & CONDITIONING MONDAY & FRIDAY 5-6 PM and WEDNESDAY 8 AM A 60-minute class that begins with stretching and exercise to loosen the muscles. Then cardio and body strengthening. Afterward, we focus on boxing technique and practice. This class will help you lose weight, gain speed and reflexes, as well as muscle. It will provide you with energy and confidence like you never had before. Instructor: Mateo Moreno (Language: English / Spanish) THE STUDIO IS LOCATED IN THE HAVEN WELLNESS RESORT & SPA IN BAJO BOQUETE. Visit The Studio website for full class schedule, location, and more: https://studiohavenboquete.com/

BOXING & CONDITIONING MONDAY & FRIDAY 5-6 PM and WEDNESDAY 8 AM A 60-minute class that begins with stretching and exercise to loosen the muscles. Then cardio and body strengthening. Afterward, we focus on boxing technique and practice. This class will help you lose weight, gain speed and reflexes, as well as muscle. It will provide you with energy and confidence like you never had before. Instructor: Mateo Moreno (Language: English / Spanish) THE STUDIO IS LOCATED IN THE HAVEN WELLNESS RESORT & SPA IN BAJO BOQUETE. Visit The Studio website for full class schedule, location, and more: https://studiohavenboquete.com/

NEW! Upcoming Workshop! EXPLORE ARGENTINE TANGO with John Stagl A Four Week Workshop: Saturdays, March 2nd, 9th, 16th, 23rd (You may attend any single class or join for all classes.) Workshop Price: $35 per session/person for 4 weeks, or $120 for the entire workshop (best value) EXPLORE ARGENTINE TANGO! Offering A Rare Opportunity to... - Experience the most sensual dance on the planet - Immerse yourself in our 4-week workshop to learn to dance tango - Seize this rare opportunity with our Special Guest Instructor - Enrollment open to singles or couples - Upon conclusion, you WILL dance Argentine tango with our "no one is left behind" policy. Your friends will be amazed to see you on the dance floor after just one month. YOU CAN DO IT! ** Please note: Shoes of any kind are not allowed on The STUDIO floor. Be prepared to dance in socks or bare feet. ** About your instructor: We are excited to introduce your esteemed dance instructor, John Stagl. John taught ballroom dancing at Fred Astaire dance studios then went on to perform numerous dance competitions and exhibitions in ballroom and Latin dances over the past 25 years. His true passion remains with Argentine Tango where he is committed to continue to learn and share this passion with others. To secure your spot for this unique workshop, you may sign up with payment at the reception desk at The Haven. The Studio is located within The Haven Wellness Resort & Spa, in Bajo Boquete. https://studiohavenboquete.com/

LEARN A TAKE-AWAY PRACTICE TO "SHAKE OFF" THE ONGOING STRESSES OF LIFE. TRE: TENSION & TRAUMA RELEASING EXERCISES Feb 4th, Sunday 1-3 pm (includes a FREE follow-up class, Feb 8th, Thurs 2-3 pm) at THE STUDIO at The Haven Wellness Resort & Spa, located in Bajo Boquete Instructor: Joy Alexander $45 (price includes workshop & follow-up class) WHAT IS TRE? TRE® is an innovative series of exercises that help the body to release deep muscular patterns of stress, tension and trauma. Created by Dr. David Berceli, TRE safely triggers a natural reflex mechanism of shaking or vibrating that releases muscular tension, and calms down the nervous system. When the 'tremor mechanism' is activated in a secure and controlled environment, the body is motivated to return back to a state of balance. TRE is a somatic body-based practice especially effective for people suffering with stress, anxiety, trauma or PTSD. It doesn't require talking about an event, feeling or issue, therefore it overcomes the language barriers that can bring up added stress. TRE is based on the findings that stress, tension and trauma are both psychological and physical. The reflexive muscle vibrations in TRE are known to feel pleasant and soothing. After doing TRE, the majority of people report feeling peaceful with a sense of well-being. IN THIS WORKSHOP: • You will learn about neurogenic tremors -- our body's natural inbuilt recovery system. • What TRE is, why it was developed, and how it works. • TRE’s set of seven safe, simple tension & trauma releasing exercises that are designed to trigger the body’s ‘tremor mechanism’ • You will have an experience of activating the neurogenic tremor in a supportive group environment. • You will leave with a self-help tool that you can use to regulate your own nervous system -- as needed! IN THE FOLLOW-UP CLASS: This class will be a review and practice of the TRE exercises... with another opportunity to experience the 'tremor mechanism'. We will also discuss 'next steps' for those who want to continue with self-lead or guided sessions. About Joy Alexander Joy is the Head of The Studio's Yoga Program at The Haven Wellness Resort & Spa, and is passionate about what she does! She has been teaching yoga & meditation classes throughout the Boquete community since 2014. Joy's interest is the body-mind connection, especially how it relates to patterns of tension / trauma held within our physical structure. She helps guide others through combinations of awareness, movement, stillness, and breath to safely facilitate innate healing, clear the body's energetic pathways, and balance the nervous system. Born into a 'yoga family', Joy grew up practicing both yoga and meditation from an early age. (Her mother opened one of the earliest yoga studios in Southeastern Massachusetts.) She continued her studies in yoga... exploring a variety styles such as Hatha, Vinyasa, Kripalu and Bikram Yoga. However, it wasn’t until 2010 that she found and fell in love with the discipline of Ashtanga, deepening her practice even more. Now a registered yoga instructor (500 hr Yoga Alliance certification), she is realizing her dream in Boquete, Panama. Along with Yoga Certifications and an intensive 750 hour massage education, Joy has extensive training in energy work and bodywork modalities including 120 hrs of Polarity Therapy, and Lomi Lomi Certification Levels 1 &2. Most recently, Joy completed a TRE (Tension & Trauma Releasing Exercise) Certification in 2022. She brings her knowledge of the body — both energetic and physical — into her teaching style. For more information, visit THE STUDIO website at: https://studiohavenboquete.com/

Foam Rolling Workshop with Kristina Long JANUARY 20, SATURDAY 12:30 - 2:30 PM Price: $25 WHAT IS FOAM ROLLING AND WHY IS IT HELPFUL FOR YOU? Foam rolling, a form of self massage, requires you to utilize your own body weight to roll over muscles using a cylinder shape foam core or another firm object like a ball. This helps smooth out tension and tightness in the muscles and connective tissues, ultimately freeing the body of pain and restrictions. Please join Kristina Long for an informative, fun and therapeutic workshop. Learn how to easily release soft tissues with self massage with your foam roller. Leave feeling great! Perfect for anyone who practices yoga, works out, has tight muscles, exercises, or doesn't do much of anything! A variety of techniques will be shown and practiced. Foam rollers will be provided for your use. Wear comfortable clothing, and be prepared to be on the floor. About Kristina Long Kristina has been studying and empowering people to feel better in their body’s since the 90’s. Fitness and yoga instruction, personal training led her to pursue massage therapy as a career in 2010. Continued studies have motivated Kristina to pursue certifications in energy and sound healing and stretching. THE STUDIO IS LOCATED IN THE HAVEN WELLNESS RESORT & SPA IN BAJO BOQUETE. Visit The Studio website for full class schedule, location, and more: https://studiohavenboquete.com/

YIN YOGA THURSDAY 11 AM Yin Yoga is a gentle yoga style where most of the postures are performed on the ground with gentle movements, staying in the posture for several minutes to work deeply at the level of the joints, tendons and the fascia that covers all of them. our organs and muscles. In Yin Yoga, no physical warm-up is needed prior to the postures, since the aim is to work on the real range of flexibility of the body. However to bring some balance to this passivity, classes may start with some "Yang" in the form of Vinyasa movements, light joint movements or Tai Chi. Yin Yoga is a fusion between Taoist yoga, martial arts and concepts of traditional Chinese medicine. We use circular breathing, that is, continuous without retention, obtaining the benefits of breathing and achieving meditation and being present in the here and now. Yin Yoga seeks to harmonize the 5 elements of traditional Chinese medicine: Wood, Fire, Earth, Metal and Water, through their corresponding YIN meridians: Liver, heart, spleen/pancreas, lung, kidneys; and of the YANG meridians corresponding to the viscera: gallbladder, small intestine, stomach, large intestine and bladder, with yoga postures. According to Traditional Chinese Medicine, to maintain health, we must be in harmony and balance with ourselves and with nature. Wear clothes that allow them to move easily, that are not tight and do not use jewelry or metallic accessories. ACCESSORIES FOR PRACTICE The important thing in yin yoga is to be comfortable. Mats, blocks and straps are available at The Studio for your use, but you may prefer to bring your own. You are also encouraged to bring a bolster (an elongated rigid cushion, a blanket or large towel). * don't worry if you don't have all the supplies for the first class, bring from home what you see that can work for you and little by little you will put together your ideal yin yoga kit for you. In class we will: • Focus on the breath • Pay attention to the reaction of the body and mind • Maintain meditative state • Relax, smile and flow with the practice. Additionally, the three commitments you are asked to keep are as follows. 1) Balance in your action. Take care not to hurt yourself but always make an effort not to stay at a level of "comfort" but rather to "seek comfort in discomfort". 2) Commitment to permanence in the stillness of the posture once you reach it 3) Commitment to maintaining the posture for a long time Instructor: Tania Cabal (Language: Spanish / English) THE STUDIO IS LOCATED IN THE HAVEN WELLNESS RESORT & SPA IN BAJO BOQUETE. Visit The Studio website for full class schedule, location, and more: https://studiohavenboquete.com/

VINYASA / HATHA YOGA SUNDAY, 11:30 AM A carefully structured yoga sequence combining Vinyasa and Hatha Yoga that brings awareness to your breathing. It connects the movement of your body and your breath flowing from posture to posture. It will start with slow movements preparing the body for quicker transitions, almost like a choreography, and then it will bring you down to your normal breathing, bringing the mind and body to a more relaxed state so you can walk away, hopefully, with a smile on your face! Instructor: Marlyn Gonzalez (Language: English / Spanish)

QI-GONG THERAPEUTICS SUNDAY 11 AM Qi-gong therapeutics is your weekly healing & strengthening routine! During the class, we will focus on unblocking your energy channels, restoring the self-healing capacity of your being, strengthening your lower-back muscles and rebalancing your Yin and Yang. Please wear comfortable clothes Class content includes the following: Qi-gong routine; "8 silk brocades" Each movement focuses on a different meridian to improve the flow of qi throughout the body. If practised routinely, this practice will improve your health significantly. These movements are performed standing. Breathing exercise Strong healing effect as the five elements in our being are being balanced, water, fire, metal, wood and earth Qi-gong Lower back exercises Relax our neck, shoulders, and hip muscles and strengthen our lower back muscles Qi-gong meditation This meditation will unblock your energy channels and restore the self-healing capacity of your body, healing every cell in your body. Instructor: Mounir Afkir Language: English

CHAIR YOGA WEDNESDAY 2 PM Chair Yoga: A Gentle Path to Health and Wellness Chair yoga is a gentle and accessible form of yoga that brings the profound benefits of this ancient practice to individuals who may have limited mobility, balance issues, or difficulty with traditional yoga poses. This unique variation of yoga is designed to be practiced while seated on a chair or using a chair for support, making it an ideal choice for people of all ages and physical abilities. In Chair Yoga, practitioners experience the same mind-body benefits that traditional yoga offers, such as improved flexibility, reduced stress, enhanced focus, and increased mindfulness. However, it distinguishes itself in the following ways: 1. Accessibility: Chair yoga is incredibly inclusive, offering a safe and comfortable way for individuals with physical limitations, injuries, or mobility challenges to experience the numerous advantages of yoga. By using the chair as a prop, participants can adapt poses to their own needs and abilities, ensuring that everyone can participate. 2. Enhanced Stability: The chair provides a stable foundation, making it easier for individuals to maintain balance and prevent falls, which can be a concern for some in traditional yoga practices. 3. Gentle Movement: Chair yoga focuses on gentle movements and stretches that are easy on the joints, making it an excellent choice for those with arthritis or other joint issues. 4. Mindfulness and Relaxation: Chair yoga emphasizes deep breathing techniques and meditation, promoting a sense of calm and relaxation. It's an excellent way to reduce stress and anxiety. 5. Improved Posture: By practicing chair yoga, participants can work on their posture, which can lead to reduced back pain and enhanced overall spinal health. 6. Strength and Flexibility: Chair yoga may be gentle, but it still helps improve strength and flexibility over time. The various poses and stretches work on different muscle groups, offering a balanced approach to physical well-being. Chair yoga is an excellent option for individuals looking to experience the holistic benefits of yoga without the need for complex or strenuous poses. Whether you're a senior seeking improved mobility, someone recovering from an injury, or simply looking to relax and reduce stress, chair yoga offers a path to better physical and mental well-being that is approachable and welcoming to all. Join our Chair Yoga class and embark on a journey to a healthier, happier, and more balanced life. Instructor: Joy Alexander (Language: English)

FOAM ROLLING WORKSHOP WITH KRISTINA LONG SATURDAY, OCT 21 12:30 - 2:30 PM PRICE: $25 WHAT IS FOAM ROLLING AND WHY IS IT HELPFUL FOR YOU? Foam rolling, a form of self massage, requires you to utilize your own body weight to roll over muscles using a cylinder shape foam core or another firm object like a ball. This helps smooth out tension and tightness in the muscles and connective tissues, ultimately freeing the body of pain and restrictions. Please join Kristina Long for an informative, fun and therapeutic workshop. Learn how to easily release soft tissues with self massage with your foam roller. Leave feeling great! Perfect for anyone who practices yoga, works out, has tight muscles, exercises, or doesn't do much of anything! A variety of techniques will be shown and practiced. Foam rollers will be provided for your use. Wear comfortable clothing, and be prepared to be on the floor. About Kristina Long Kristina has been studying and empowering people to feel better in their body’s since the 90’s. Fitness and yoga instruction, personal training led her to pursue massage therapy as a career in 2010. Continued studies have motivated Kristina to pursue certifications in energy and sound healing and stretching. THE STUDIO IS LOCATED IN THE HAVEN WELLNESS RESORT & SPA IN BAJO BOQUETE. Visit The Studio website for more information, including directions: https://studiohavenboquete.com/

VINYASA HATHA YOGA WEDNESDAY 11 AM A carefully structured yoga sequence combining Vinyasa and Hatha Yoga that brings awareness to your breathing. It connects the movement of your body and your breath flowing from posture to posture. It will start with slow movements preparing the body for quicker transitions, almost like a choreography, and then it will bring you down to your normal breathing, bringing the mind and body to a more relaxed state so you can walk away, hopefully, with a smile on your face! Instructor: Marlyn Gonzalez (Language: English / Spanish) THE STUDIO IS LOCATED IN THE HAVEN WELLNESS RESORT & SPA IN BAJO BOQUETE. Visit The Studio website for full class schedule, location, and more: https://studiohavenboquete.com/