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CLASS DESCRIPTIONS
(Class offering may vary per semester)

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AFRO BEATS
Afro beats class is a unique and ever-changing blend of the new generation of African influences and street dance with technique and music from the Amapiano , Afro-pop and New Dancehall genre. Students will learn popular Afrobeat moves and classic West African steps . No dance experience needed.

BALLET INTRODUCTION – Absolute Beginner 
In this 90 minute class you will learn the basic skills and structure of ballet classes. You will learn (or review) essential ballet positions of feet, legs, arms, and torso. We will practice ballet technique exercises 'at the barre' for improved posture, balance and strength. You will learn stretches for the beginning of class, and perform short dance phrases together in the 'center' at the end of class. You will acquire increased flexibility, coordination, and agility. Please wear comfortable but close-fitting clothing, ballet slippers if possible, or socks for the first classes will also be acceptable. Come and try ballet with us.

BALLET OPEN - Advanced Beginner to Low Intermediate 
In this 90 minute class we will complete a full barre and then move into center, practicing turns, waltzing phrases, traveling and adagio. At barre will focus on technique to build and increase balance, strength and coordination In center we will focus on musicality, phrasing and dancing together in spatial patterns. The class level will be adapted (as far as possible) to the abilities of the students who attend, and all are welcome. Come dance with us and Prokofiev, and Green Day and more!

BARRE 
Barre is an energizing class that blends ballet movements with elements of Pilates, yoga, and strength training to build long, lean muscle tone. Expect high-repetition, low-impact exercises that target the core, glutes, and legs while improving posture and balance. Perfect for all levels and no dance experience required. 

BOOT CAMP
The workout class that will push you to new limits while challenging all muscle groups. A combination of strength and conditioning, while using a variety of fitness equipment will leave you sweating. All fitness levels welcome!

CARDIO KICKBOXING
A high-cardio workout that tones the whole body. Routines set to motivating music combine moves taken from kick-boxing, interval training, and plyometrics. No experience or equipment necessary. Beginners are welcome. 

CONTEMPORARY DANCE
This is a versatile and expressive dance style that blends elements of ballet, modern dance, and other genres. It is characterized by its fluidity, freedom of movement, and emotional expression, and encourages individual interpretation and innovation.

COOKING- ITALIAN INSPIRED SPOOKY HALLOWEEN! 
Menu: 

• Spider Web Pumpkin Soup - creamy and seasoned with warm fall spices, make a cup and decorate like a spiderweb with coconut cream and basil oil drizzle. (Vegan)
• Jack-O-Lantern Ravioli with butternut squash filling - make your own dough dyed black with vegan edible dye served in a  brown butter and sage sauce 
• Eerie Foul (Chicken in raspberry red wine reduction- made to look bloody)
• Harvest Salad with apple and cranberries and apple cider vinaigrette
• Pumpkin Spice Parfait or sliced apple hand pies 

COOKING- LET'S MAKE DUMPLINGS!
Master making delicious Asian dumplings & dim sum! Sick of waiting for your meals to be delivered? How about learning a valuable new skill instead? These New York cooking classes teach you how to prepare delectable Asian dumplings & dim sum. You'll use traditional Chinese ingredients, techniques, and cooking utensils to make authentic Asian dumplings & dim sum. We help you learn how to make multiple types of dim sum delicacies, including the following: Dim sum dumplings: These delicate dumplings are filled with savory pork and delicious vegetables. You can steam them for pillow soft treats or fry them to add a golden crispness. Potstickers: We teach you how to make authentic potstickers filled with pork, chicken, shrimp, and mushrooms. Master how to perfectly fry potstickers for an authentic taste of China. Jiaozi dumplings: The star of any Chinese New Year celebration, these incredible dumplings are traditionally filled with chicken and vegetables and bring good luck in all you do.

COOKING- LET'S MAKE PIZZA!
Are you looking for a unique and exciting way to experience authentic Italian-style pizza with your friends and family? Look no further than Selfup's group cooking classes in New York City! Your chef for the day will guide you through the process of making homemade extraordinary pizza dough, fresh mozzarella cheese, and a variety of toppings to create your own world-class pizzas. The cooking party starts with Chef teaching you the basics of pizza making, including how to make the perfect dough. Once the dough is ready, the fun continues with the fresh mozzarella cheese-making process. Using bowls with hot water, salt, and ice, you'll stretch the cheese to ooey gooey perfection. With top-notch dough and freshly made cheese, the only thing left is to choose your toppings and build the ultimate pizza pie.

COOKING- LET'S MAKE SUSHI!
Embark on a culinary journey with our sushi cooking classes, where you get to dive into the art of making exquisite sushi.Under the guidance of our experienced chef, you'll be immersed in the intricate world of sushi-making. You'll learn to blend the traditional techniques of Japanese sushi with a touch of modern flair, creating dishes that are not only delectable but also visually stunning.Our hands-on class is more than just learning; it's about mastering the art of sushi-making. You'll get to grips with the delicate balance of flavors and the precision required in sushi preparation. Whether you're aiming to impress at your next dinner party or simply want to indulge in your sushi passion, we've got you covered.You'll not only create but also understand the heritage behind classic Japanese dishes. We focus on presentation skills too, an essential element in Japanese cuisine. The highlight? Sitting down to savor the sushi masterpieces you've created, turning this cooking class into a memorable dining experience. Before you think of dining out for Japanese again, consider joining us for this culinary adventure. It's an engaging way to connect with your favorite foods.

CORE FLOW YOGA
This practice is designed to increase heart rate and burn calories.  Attention to alignment will be stressed to stabilize the core and build strength.  This class is best suited for those with some Yoga experience who are looking for a full body workout but modifications will be offered to allow newer students to participate and safely progress to an intermediate level. 

CORE STRENGTH
Core ain't just your abs.  Join in working all muscles attached to your hips, and be hip enough to really work your core!  

DANCEHALL
Come learn the fast paced, hip isolating, foot stomping, arm waving and strong movements of Afro-Caribbean which combines movement styles from African and West Indian forms of dance.  This highly aerobic  class is taught to soca, dancehall, reggae, calypso and drums!

DANCE FITNESS
High-intensity cardio workout through hip-hop dance moves. Come learn fun moves to popular upbeat music, get your heart rate up, and get sweaty!

GENTLE YOGA AND MEDITATION
For those who would benefit from a modified or slower-aced yoga class, and for anyone seeking a meditative, relaxing practice. Classes will include gentle movement for flexibility and joint mobility without strain; restorative poses, and meditative techniques, with an emphasis on breathing techniques to foster greater body awareness, concentration and focus. A perfect class to de-stress the body and mind. 

HATHA YOGA
This class is designed to create energetic balance and well being.  Hatha aims to align the active and passive aspects of our nervous systems.  Through postures, breathwork and mindful movement this practice will decrease stress and lead students to a place of calm.  Suitable for all levels, this class will provide an active component and time for stillness generating physical well being and enhanced clarity--a workout for body, mind and spirit!

HIIT
Participants will work at their maximum level for a short duration of time with rests between each exercise. Each workout will include aerobic, anaerobic, and resistance exercises.

HIP HOP DANCE/BEGINNER
No previous dance experience is necessary. Learn the newest dance steps that permeate the American popular culture. Street-style dance combinations along with basic jazz movements. Jazz sneakers are recommended, but NOT necessary. 

HIP HOP DANCE/INTERMEDIATE
Prerequisite: Hip-Hop Dance/Beginner or equivalent experience. Get your feet wet. Fall up and get down. Take your hip-hop dance skills to the next level. Challenge yourself with energetic dance combinations that incorporate all technical and freestyle aspects of hip-hop. Sneakers, jazz shoes, or jazz sneakers are required.

JAZZ DANCE
Learn this unique, upbeat and fun American dance form. This dance style is characterized by technique, syncopated rhythms, isolations, and expressive movements. It is a high-energy class with upbeat music and incorporates elements from various styles of dance. All are welcome regardless of dance experience.

JAZZ FUNK
This dance style blends the techniques of jazz and hip-hop, resulting in a high-energy, expressive dance style. This class focuses on mastering dynamic combinations with a strong emphasis on attitude and personality. 

MOBILITY AND BREATHWORK
This class focuses on gentle movements designed to improve joint flexibility, reduce tension, and increase range of motion, paired with mindful breathing techniques that calm the mind and energize the body. Perfect for all fitness levels, this class helps you reconnect with your body, improve your posture, and release stress, leaving you feeling balanced and refreshed.

MODERN DANCE
In this class we will use modern and contemporary dance techniques for a thorough warm-up to get our bodies ready for full out dancing. We will combine dynamic elements from various techniques and styles, using imagery, musicality and reality to inform and inspire us - dancing each as our individual self and together as a group. Movement will take us to different levels, some to the floor and some to the air (with care for our knees and joints), and everywhere in between. The level is open, and is
adapted to accommodate the abilities of those who attend, but generally is taught at an intermediate level. Wear comfortable clothing that you can move in easily. Footwear: socks, jazz shoes, ballet slippers all work. Suggested: have some layers you can add or remove for comfort. Some dance experience suggested, but anyone is welcome to try. Movement phrases from these classes will be used for a dance work to be created this spring by some students.

PILATES
Learn to stretch safely and efficiently using the techniques developed by Joseph A. Pilates for the execution of controlled body movements designed to balance strength with flexibility. The class improves posture and makes muscles stronger and more flexible. This is a mat class only.

SMALL GROUP STRENGTH TRAINING AND STRETCHING 
This class is designed to provide a balanced and comprehensive workout that focuses on full-body strengthening and flexibility enhancement. You will be guided through a variety of strength training exercises targeting every major muscle group. You'll use a combination of free weights, resistance bands, and body weight exercises to build strength, tone muscles, and improve overall fitness. In addition to strength training, our class places a strong emphasis on flexibility and mobility through dynamic and static stretching routines. All levels welcome.

SPINNING
Spin your way to fitness in this fierce bike workout that uses rhythm and music to motivate you for high intensity. First timers and pro pacers can all work together using variable resistance on the stationary bicycles.
 
STRETCH AND CONDITIONING
A class that starts with expansion and mobility, using breath, imagery and functionality. This class begins with a fun and functional warm-up, then uses a dance approach to stretching for increased range of motion and flexibility – employing some props and some movement techniques including resistance, stretch-reflex, repetition and movement imagery. Wear comfortable clothes and socks, and bring your imagination. No prior experience necessary and you may adjust the class to suit your abilities.

STRETCH AND FLOW
A stretching class that integrates barre technique with restorative movement. Expect deep stretches, mindful breathing, and mobility work designed to release tension, increase flexibility, and restore balance. Perfect as a complement to higher-intensity workouts or as a recovery session.

STRETCH AND RECOVERY
Take the time to slow your mind and body down. Even if you aren't hitting the gym, it's vital to stretch and ensure you're staying mobile. Decrease your risk of injury, improve your mobility, and control your breathing with this stretch and recovery class. 

YOGA FOR STRENGTH AND SERENITY
A strong, alignment based practice where poses will be held for longer intervals each week to build stamina.  Postures will be taught from the ground up so those newer to the practice have the opportunity to learn and more advanced practitioners can tune up.  Breath will be the focus throughout to support the strength building challenge and to provide a calming experience.  Some meditation and visualization will end the session to encourage several moments of deep rest and a mental reset for a clear and calm afternoon.