Qigong, an indigenous self-healing practice, is an ancient personal energy management system with contemporary applications. Qigong originated in China over 4,000 years ago and is one of the pillars of traditional Chinese medicine. “Qi” means energy or life force and “gong” means work or practice, so qigong is energy work or life force practice. Qigong consists of breathwork, gentle movements, mind focus and self-applied massage.

The tradition is based in nature and the universal energy that permeates and animates all things.  While there are over 3,000 forms of qigong, all share one essential purpose: The intentional use of energy--by aligning mind focus, movement, breath and massage--to positively affect health.

The purpose of practice is to reach the Qi state, where the central nervous system is in the parasympathetic mode often referred to as “rest and digest” as opposed to the sympathetic mode of fight, flight or freeze. When in this qi state, one can “attend and befriend” the natural sensations of the body. Attending to and becoming familiar with the sensations of qi help deepen bodily awareness which in turn can activate the body’s innate capacity to heal. Traditional Chinese medicine describes dis-ease as a disturbance in the qi field.  Qi in the body can be depleted or deficient, stagnant or blocked, or overcharged and excessive.  Qigong helps to balance and harmonize the qi and thereby fortify body, mind and spirit.

Coupled with intention, practicing qigong can have a positive impact on common conditions such as stress, insomnia, anxiety, depression, high blood pressure as well as strengthen immunity and the overall functionality of our organs and systems. Practicing qigong releases the body’s own healing resources. A daily qigong practice can bolster resilience and the ability to handle the complexities of modern living. Qigong can be your transportation to transformation!

Testimonial

“I’ve never, in all my born days, felt this confident in the quality of our qigong intervention classes in research. Because of you. Thank you so much for working with us!!” Linda Larkey, PhD, Arizona State University, Center for Health Promotion and Disease Prevention Professor, Edson College of Nursing and Health Innovation, Professor of Medicine, Mayo Clinic Adjunct Faculty

Maximize Vitality

Develop a daily routine to optimize physiological functioning. Learn an ancient cultivation practice to maximize your vitality. Learn how to reach a state where your body, mind and spirit are “in the flow.” This state of “maximized vitality” fosters and supports your capacity for self-healing, stress relief, improved balance, heart health and mental focus. Practicing qigong daily can trigger these physiological and psychological health benefits. This class uses the same curriculum as a National Institute of Health (NIH) randomized clinical trial that studies the efficacy of a remotely delivered qigong intervention on depressive symptoms of older people living with HIV. Taught by Theda Zawaiza, PhD. No experience necessary.

Classes will only be held if at least four participants are registered 24 hours before the start time.

Evening Qigong- 4 session series

This class is presented live, online via Zoom.

Evening Qigong

Thursdays: January 22, 29, February 12, 26, 2026

6:00 PM -6:45 PM ET

*These classes can be taken as a series or as drop-in classes. Attend as many as you wish.

Please note that zoom invites will be sent an hour before the scheduled class start time.

If you are unable to attend a class, please notify Charlessa at

thedaandcharlessawe@gmail.com

The Five Element Flow Qigong Series

This class is presented live, online via Zoom.

The Five Element Flow Qigong- 6 Week Series will return in 2026

*Please note that you are registering for all six classes. Kindly notify

Charlessa at thedaandcharlessawe@gmail.com if you are unable to attend

a class. A zoom link will be sent to you an hour prior to the start of each class.

The Nine Phases of Qi Cultivation & Mastery

This form integrates the energies of the body (jing), heartmind (qi) and spirit (shen) with three practices for each domain, designed to strengthen awareness of qi and activate the inner healer.  Connect with internal and external qi or life force.  Learn to direct, conserve, store and transform qi.

These classes will be offered in 2026. Subscribe for Updates.

Maximize Vitality

Develop a daily routine to optimize physiological functioning. Learn an ancient cultivation practice to maximize your vitality. Learn how to reach a state where your body, mind and spirit are “in the flow.” This state of “maximized vitality” fosters and supports your capacity for self-healing, stress relief, improved balance, heart health and mental focus. Practicing qigong daily can trigger these physiological and psychological health benefits. This class uses the same curriculum as a National Institute of Health (NIH) randomized clinical trial that studies the efficacy of a remotely delivered qigong intervention on depressive symptoms of older people living with HIV. Taught by Theda Zawaiza, PhD. No experience necessary.

Maximize Vitality will be offered again in 2026.

Eight Pieces of Silk Brocade

The Baduanjin, also known as the Eight Pieces of Silk Brocade, is a traditional Chinese qigong exercise consisting of eight separate movements, each targeting different areas of the body and promoting overall health and well-being. The name "silk brocade" refers to the smooth and flowing movements of the exercises, likened to the graceful patterns of silk fabric.

These classes will be offered in 2026. Subscribe for Updates.

The Five Element Flow Qigong – 6-Week Series

Experience the power of Five Element Qigong, a flowing practice designed to restore balance, release stress, and enhance vitality. Over six weeks, you’ll learn five graceful movements, each connected to the elemental energies of Metal, Water, Wood, Fire, Earth, and their corresponding organ systems—lungs, kidneys, liver, heart, spleen.

Through mindful movement, healing sounds, and color visualization, you’ll:

• Cleanse and energize your internal organs

• Circulate Qi (life force energy),feel centered and uplifted  

• Cultivate effortless power, balance, and resilience

This practice harmonizes the nervous system and supports your body’s natural ability to heal, leaving you feeling centered, revitalized, and deeply connected.

Charlessa Thatcher will offer this wonderful 6 week qigong series again in 2026.

YOGA

Embark on a timeless journey with yoga, an ancient practice born in the heart of India millennia ago, now embraced worldwide. Rooted in the Sanskrit term "Yuj," meaning "union," yoga offers a transformative path to harmonize body, mind, and spirit. With compassion and intention, we delve deep into every facet of our being, cultivating strength, healing, and inner wisdom. Regardless of age, yoga invites all to experience its boundless benefits, igniting a flame of vitality and enlightenment within.

Kripalu Yoga

In Sanskrit, "Kripalu" translates to "compassionate". The essence of Kripalu Yoga is in cultivating awareness of the present moment, fostering compassion toward oneself and others, and embracing the philosophy that yoga is a transformative process that extends beyond the mat. In this class, our focus will be on cultivating self-observation and fostering a healthy relationship with our bodies through yoga. We'll begin each session by centering the mind, body, and breath, synchronizing breath with movement, and gradually delve into a comprehensive exploration of postures with kindness and mindfulness. At the heart of each class lies the practice of holding postures while attentively tuning into the body's sensations with compassion and awareness. Together, we'll discover new movements, build strength and flexibility, release stress and tension, promote healthy alignment, and calm and focus the mind, integrating all aspects of ourselves to reconnect with our core essence. Each session will conclude with a period of relaxation and meditation to facilitate integration. 

We will offer Gentle and Moderate Kripalu Yoga Classes. 

Gentle yoga- we will  go through the process of discovering the form, details and alignment of each asana (yoga posture) and explore how these asanas can be practiced safely, depending upon the unique characteristics and changing environment of each individual’s body.  Learn how to listen to your body’s needs and respect its limitations through gentle stretching and various breathing techniques.   You’ll discover the basics for building a solid practice.   

Moderate yoga- we will focus on refining the yoga asanas and holding of the postures for longer periods of time, attuning to the sensations of the body with compassion and awareness. Also a deeper dive into the breathing techniques. 

Kripalu Yoga Class - Gentle Yoga

This class is presented live, online via Zoom.

Gentle Yoga

Sunday: January 11, 18, 25,

February 01, 15, 22, 2026

No class on 2/08

6:00 pm -7:00 pm, ET

*These classes can be taken as a series or as drop-in classes. Attend one, two or

all of them! Please register, indicating the class date(s) at least 24 hours prior to class to

ensure you receive the ZOOM link. The link will be sent one hour before the scheduled class.

If unable to attend a class, please kindly notify Charlessa at

thedaandcharlessawe@gmail.com.

Creative Kids Yoga

The founder of Creative Kids Yoga TM, Rosemary Clough’s equation to fun is:

Yoga+Creative Dance+Play=Fun

At Theda and Charlessa Wellness Essentials, we enjoy watching the excitement of a student as they enter a yoga pose on a high level and then discover how they can perform the same pose on a low level or when working together with a partner to create a new way of exploring yoga. 

Please come join the fun as we explore yoga together. Creative Kids Yoga combines creative movement with yoga to support the natural gifts of a child’s world: imagination, energy and innate playful exploration.  We will practice different ways of breathing, express ourselves through movement and rhythm while learning yoga postures. Each class will end with a soothing relaxation. We will use yoga dots, so yoga mats are not necessary.  Please wear comfortable clothing.

These classes will be offered in 2026. Subscribe for Updates.

Tai Chi

Tai Chi is a Chinese martial art that combines slow, flowing movements with deep breathing and meditation. It is often practiced for its numerous health benefits, promoting balance, flexibility, and stress reduction. Rooted in traditional Chinese philosophy, Tai Chi aims to harmonize the body, mind, and spirit, fostering a sense of inner calm and well-being. The practice involves a series of choreographed movements, known as forms, which are performed in a continuous, gentle manner. Tai Chi is accessible to people of all ages and fitness levels, making it a popular choice for those seeking a holistic approach to improving physical and mental health.

The Four Energies Tai Chi

The Four Energies Tai Chi is a Tai Chi form that uses the single Yang style form known as “Grasp the Sparrow's Tail.” This form is made up of four individual moves called Peng (Pung), Lu (Lou), Ji (Gee), An (Ahn) which focuses on moving the direction of energy.  Peng- “ward off”, lifting or expanding energy to uproot an oncoming energy.  Lu- “roll back”, yield or avoid oncoming energy. Ji- “fend or squeeze”, squeezing  or pressing energy forward and An- “push”, an upward, forward move of the energy. These are the first four of eight energies practiced and will be our focal point. The Four Energies tai chi will move in four directions, east, west, north and south.  Each direction has an intention to focus on.   East- beginning and new ideas, West-harvest and gathering, North- rest and repair, South- create, explore and build.   When practicing this form with  synchronized breath it creates a flow for deeper awareness, increased balance and overall wellness. Come join Charlessa Thatcher as we explore this unique and inspiring form. 

Theses classes will be offered in 2026. Subscribe for Updates.

Tai Chi Easy

This class is presented live, online via Zoom.

Tai Chi Easy

Tuesdays: January 06, 13, 20, 27, February 03, 10, 17, 24, 2026*

10:00 AM- 11:00 AM ET

*These classes can be taken as a series or as drop-in classes.

Please note that zoom invites will be sent an hour before the scheduled class start time.

If you are unable to attend a class, please notify Theda at thedaandcharlessawe@gmail.com

Integral Tai Chi

Integral Tai Chi builds on the five movements in Tai Chi Easy™ and intersperses four additional, more advanced movements into the form.  These movements are of the traditional Tai Chi family styles (Chen, Yang, Wu, Sun) and can be done in a  stationary, standing position, seated or combined with Tai Chi walking. 

These classes will be offered in 2026. Subscribe for Updates.

Tai Chi Easy™

Tai Chi Easy™, developed by Dr. Roger Jahnke, OMD, Tai Chi Easy™ takes five of the traditional movements from Tai Chi family styles (Chen, Yang, Wu, Sun) and does them in a stationary standing position, seated or combined with Tai Chi walking. Tai Chi Easy:

• Is easy, beneficial and fun from the very beginning!

• Aims to enhance the overall well-being of individuals across all age groups, particularly those facing challenges such as illness, chronic pain, health issues, limited mobility, weakened immune systems, anxiety, or depression.

• By incorporating simplified Tai Chi inspired by the four major recognized styles, this program is both accessible and flexible, fostering empowerment in self-care and self-management skills.

  Classes will only be held if at least four participants are registered 24 hours before the start time.

    

Meditation

Meditation is a practice that involves training the mind to achieve a state of clarity, focus, and inner peace. It often entails techniques such as mindfulness, breathing exercises, and visualization. Through consistent practice, meditation can help reduce stress, boost emotional well-being, and enhance overall mental health. It offers a space for self-reflection and a means to cultivate awareness of the present moment. In our classes we will explore a variety of meditations and deep relaxation practices such as body scans, special place guided imagery, focus object meditations, mindfulness,  breathing meditations and healing sounds to name a few. Most meditations styles will be practiced seated but some can be done lying down.

Body Scan with Contract and Release & Visualizations

In this meditation, we'll guide our attention from the toes to the crown of the head, using synchronized breathing, muscular contractions & release and visualizations. By incorporating these practices, we'll facilitate a deep sense of letting go, ushering ourselves into a state of profound relaxation. A perfect way to transition effortlessly into a peaceful night’s sleep.

Meditation- Body Scan with

Contract and Release & Visualizations

This class is live, online via Zoom.

Body Scan with Contract and Release 

Sundays: January 11, 18, 25, February 01, 15, 22, 2026*

No class on February 08

7:30 pm- 8:30 pm, ET

*These classes can be taken as a series or as drop-in classes. Attend one, two or

all of them! Please register, indicating the class date(s) at least 24 hours prior to class to

ensure you receive the ZOOM link. The link will be sent one hour before the scheduled class.

If unable to attend a class, please kindly notify Charlessa at

thedaandcharlessawe@gmail.com.

Taoist Organ Cleansing

This is a meditation written by Solala Towler, teacher and student of Taoist philosophy, to balance, tonify and detoxify our five major organ systems utilizing color, emotional tones as well as the element and season associated with each organ system.

These classes will be offered in 2026. Subscribe for Updates.

Object Meditation

In this practice, you'll embark on a journey towards calmness and tranquility by directing your focus to an object of your choice before you. With the support of deep breathing, we'll immerse ourselves in mindfully observing every detail of the object, guiding our minds to a state of serene stillness.

These classes will be offered in 2026. Subscribe for Updates.

Mindfulness Breathing Meditation

We’ll anchor ourselves in the present using specific techniques, then shifting our focus to our breath.  With mindful intent, we guide the rhythm of our breath, inhaling and exhaling through the nose, staying attuned to the here and now.  In this practice, we begin to observe a state of calm and stillness.

These classes will be offered in 2026. Subscribe for Updates.

Healing Sounds and Color

In this class, we’ll delve into the ancient Taoist practice of exploring the transformative power of six healing sounds and their corresponding colors. As we synchronize these sounds with our breath and vivid visualizations, we set out on a path to release tension, cleanse toxicity, and dissolve negative energies from both our bodies and minds, cultivating a sense of balance and harmony.

Empowered Relief™

Join instructor, Theda Zawaiza, for a powerful 2-hour interactive presentation focused on relief from chronic pain. The Empowered Relief™ pain skills course developed by Stanford University pain scientist, Dr. Beth Darnall, features a powerful combination of breath practice and neuroscience to help you or someone you love in a pain situation. Train your brain away from pain in this single session course.  Learn how to activate your own inner resources to Relax, Reframe and Reclaim your time!  This course allows you to:

• Learn about pain and what you can do to help yourself

• Gain pain relief skills you can use right away

• Receive a free binaural relaxation audio MP3 file

• Develop a personal plan for pain relief

• Invite a friend or family member to attend class with you

• Classes will only be held if at least four participants are registered 24 hours before the start time.