• Start your day in this group meditation session to connect with your community and your inner self. This class is for people with or without meditation experience.  
• Instructor: Beth Sandweiss, MSW, LPC; MSK mind-body therapist
• Monday - 9:30 to 10:00 a.m.
  Thursday - 9:30 to 10:00 a.m.

• This is a fun, energetic class with a mix of short burst traditional boxing moves and simple strength conditioning. We will work the upper body, core muscles, and lower body. These exercises support bone health and may have positive effects on balance, coordination, the lymphatic system, pelvic floor health, cognitive behaviors, and brain function.
• Instructor: Janice Johnson, MSK Fitness Instructor
• You Will Need: A towel, light/medium weights or books, a chair, water to stay hydrated, resistance band (if available)
• You Must Be Able To: Move at a moderate to brisk pace, sit comfortably, stand securely on 2 feet and shift weight easily, lift arms overhead (no IV lines should be present)
• Tuesday - 8:00 a.m. to 8:45 a.m.

• Yoga helps us stay grounded and relieve anxiety. The gentle and purposeful movements of chair yoga bring awareness to our bodies. In this class, we focus on the spine and practice breath work (pranayama) to calm the nervous system. 
• Instructor: Clare Patterson, Registered MSK yoga teacher and certified Yoga 4 Cancer™ instructor
• You Will Need: a chair, a small towel, and water to stay hydrated
• You Must Be Able To: sit upright, lift arms to shoulder height (no IV lines should be present)
• Tuesday - 5:00 to 6:00 p.m.
  Sunday - 9:30 to 10:30 a.m.

• This class involves moderate to high intensity exercises focused on building muscle; improving strength, endurance, mobility, agility, and power; and increasing metabolic rate during and after the workout. 
• Instructor: Janice Johnson, MSK Fitness Instructor
• You Will Need (*modifications will be offered for those who do not have these items): Dumbbells, resistance bands (long), medicine ball, a step bench or access to stairs, a mat, a chair, a towel
• You Must Be Able To: Move from standing to sitting safely without assistance, stand securely on two feet, safely move at a brisk pace

• Our bodies are designed to move. Exercise improves circulation, confidence, strength, and flexibility. It also reduces stress and anxiety. This class includes cardio fitness; resistance training; and breathing, balancing, and stretching exercises.
• Instructor: Christine Trastevere, MSK fitness instructor
• You Will Need: a chair, a small towel, and water to stay hydrated
• You Must Be Able To: Move from standing to sitting without assistance; stand securely on two feet.
• Wednesday - 9:30 to 10:30 a.m.
  Friday - 9:30 to 10:30 a.m.

• Put some pep in your step with this energy-boosting tai chi class. Tai chi is a traditional Chinese practice based on a series of graceful movements. It can increase balance, steady breathing, and improve mental function and outlook. This class builds on the Fundamentals of Tai Chi class. Exercises can be done seated or standing.
• Instructor: Robin Hardbattle, L.Ac; MSK mind-body therapist
• You Will Need: a chair, a small towel, and water to stay hydrated
• You Must Be Able To: sit upright, lift arms overhead (no IV lines should be present)
• Wednesday - 11:00 to 11:45 a.m.

• In this class, we will focus on bone strengthening exercises. Some cancer treatments can cause your bones to lose density, which can lead to fractures and conditions like osteopenia and osteoporosis. Any exercise where your body is bearing your weight, such as walking, aerobics, or strength training, can help build your bones by moving against gravity. This class will include exercises and breathing practices to challenge your muscles using elastic bands, isometrics, and light weights or water bottles.
• Instructor: Christine Trastevere, MSK fitness instructor
• You Will Need: A chair; a small towel; a towel or elastic bands, such as TheraBand 2 light weights (can use 2 water bottles); water to stay hydrated
• You Must Be Able To: move from standing to sitting without assistance, stand securely on two feet
• Monday - 8:30 a.m. to 9:15 a.m.

• Tai chi is a traditional Chinese self-defense practice and gentle form of exercise based on a series of graceful movements. It can increase balance, steady breathing, and improve mental function and outlook. This fundamentals class is for people with or without tai chi experience. Exercises can be done seated or standing.  
• Instructor: Robin Hardbattle, L.Ac; MSK mind-body therapist
• You Will Need: a chair, a small towel, and water to stay hydrated
• You Must Be Able To: sit upright, lift arms overhead (no IV lines should be present)
• Friday - 12:00 to 12:30 p.m.

• Tai chi is a traditional Chinese self-defense practice and gentle form of exercise based on a series of graceful movements. It can increase balance, steady breathing, and improve mental function and outlook. In Intermediate Tai Chi, we will proceed to the more challenging moves seen in the next segment of the tai chi form. As well as learning the next segment, we will present individual exercises to review and familiarize you with this new material. Additional theory and more advanced principles are also introduced. 
• Instructor: Robin Hardbattle, L.Ac; MSK mind-body therapist
• You Will Need: a chair, a small towel, and water to stay hydrated
• You Must Be Able To: sit upright, lift arms overhead (no IV lines should be present)
• Tuesday - 9:30 to 10:15 a.m.

• Qigong refers to the energy building exercises and moving meditations taught as a complement to tai chi and other martial arts. This practice brings together natural physical movement with breathing and mindful intent. In this class, we will explore the basic theories, exercises, and techniques of qigong with a focus on improving balance and strength. Together, we will practice whole body coordination and creativity, while learning to adapt to constant change. 
• Instructor: Malik Cadwell, MSK mind-body therapist 
• You Will Need: Comfortable clothing and flat-soled shoes or bare feet 
• You Must Be Able To: Stand or sit comfortably 
• Wednesday - 5:00 to 5:30 p.m.

• Take a relaxing and interactive break in your day with an MSK music therapist. Soothing and stimulating music as well as guided relaxation accompanied by classical guitar will help you increase well-being, regulate emotions and balance energy, and connect with inner peace and resilience.
• Instructor: Alessandro Ricciarelli, MT-BC, LCAT; MSK music therapist
• Wednesday - 7:00 to 7:45 p.m.

• Ease into your evening and pre-bedtime routine with a relaxing and restoring yoga practice. This class will focus on seated and standing postures and stretches to release tension. It will also include guided breathing practices and yoga nidra (a full-body relaxation practice) to prepare the nervous system for rest.
• Instructor: Clare Patterson, Registered MSK yoga teacher and certified Yoga 4 Cancer™ instructor
• You Will Need: A yoga mat, 1-2 blankets, a pillow or bolster, two yoga blocks or hardcover taped books.
• You Must Be Able To: Transition comfortably from sitting to lying down, sitting to standing, and from standing to sitting. Modifications may be offered for those who cannot lie down comfortably on the floor.
• Thursday – 7:15 to 8:00 p.m. 

• Our bodies are designed to move efficiently. But as we age, many of us face challenges in maintaining our coordination and strength. We may find ourselves sitting more often to feel relaxed and safe. In this class, we will strengthen the body from a seated position that will aid with overall mobility through low impact aerobics and strength training. We will also include core work, hip stability exercises, and awareness of posture.
• Instructor: Kareem Collins, MSK Fitness Instructor
• You Will Need: A chai, a small towel, hand weights (soup cans that are even in weight are also fine), resistance bands (you can also use motion with your hands or light weights/water bottles), water to stay hydrated
• You Must Be Able To: Sit upright, lift arms to shoulder height (no IV lines should be present)
• Monday – 12:15 p.m. to 1:00 p.m.

• Enjoy this faster-paced, cardio-focused dance class that is sure to boost your energy. This class is low impact but will keep you moving. Have fun with basic dance moves while keeping your heart rate elevated.  
• Instructor: Jennifer Whitley, BC-DMT, LCAT, CMA; MSK Dance/Movement Therapist
• You Will Need: A small towel and water to stay hydrated
• You Must Be Able To: Move from standing to sitting without assistance, stand securely on two feet and be able to weight shift easily.
• Monday - 5:00 to 5:45 p.m.
  Saturday - 10:00 to 10:45 a.m.

• This low-impact, moderate intensity class will help you increase spinal flexibility and mobility. Inspired by Pilates, Barre, and yoga, we will focus on mindful movement to build core strength and improve posture.
• Instructor: Lauren Chiarello Mika, ACSM/ACS Cancer Exercise Trainer, MSK Fitness Instructor and two-time survivor of Hodgkin’s lymphoma
• You Will Need: A mat (or soft surface),a pair of light hand weights, a small towel, and water to stay hydrated 
• You Must Be Able To: Safely get up and down from the floor 
• Tuesday - 10:30 to 11:15 a.m.
  Thursday - 5:00 to 5:45 p.m.

• Wind down from your busy day and prepare for a restful night of sleep. In this group meditation session, you will take time to connect with your community and your inner self. This class is for people with or without meditation experience.  
• Instructor: Beth Sandweiss, MSW, LPC; MSK mind-body therapist
• Sunday - 5:00 to 5:30 p.m.

• When done safely and actively, yoga can help you build stronger bones through weight-bearing exercises. In this high-energy yoga class, you will learn yoga postures that increase range of motion, flexibility, relaxation, and strength. We will also practice simple breathing practices and meditations to support relaxation.
• Instructor: Tina Paul, MS, C-IAYT, E-RYT 500, MSK yoga therapist and certified Yoga 4 Cancer ™ instructor
• You Will Need:  A yoga mat, a blanket, two yoga blocks, strap
• You Must Be Able To: Move comfortably between standing, lying down, and sitting
• Thursday - 10:00 to 10:30 a.m.

• Get your body moving and your heart pumping with cardio kickboxing. Combining kickboxing movements with music in a fun and energizing way, this class builds strength, balance, and coordination while nurturing your inner warrior. This moderate level class is practiced standing, and with the expectation that you can balance and lift your legs. Some movements can be modified for sitting.
• Instructor: Robin Hardbattle, LAc; MSK mind-body therapist
• You Will Need: a chair, a small towel, and water to stay hydrated
• You Must Be Able To: sit upright, lift arms overhead (no IV lines should be present)
• Sunday - 8:30 to 9:15 a.m.

A virtual class is when your instructor uses a computer or smart device (smartphone or tablet) to lead a group without anyone having to travel to their office. During your virtual class, you will see your instructor on the screen. Your instructor will teach you exercises, movements, or other tools for you to use for self-care. Your class won’t be recorded or added to your medical record.

With a monthly Integrative Medicine at Home membership, there is no limit to the number of weekly classes you can take. We offer 20 classes every week.

We ask all members to register for the classes they wish to take in advance. You can register for the classes you want at the time you start or renew your membership. You only have to register for classes one time. You will be added to class every week, unless you cancel your membership.

You will need to download the Zoom application onto your device and register for a Zoom account if you do not already have one. The Zoom application can be downloaded onto your smartphone, computer, or tablet.

How to download and use Zoom on your personal computer (PC)

How to download and use Zoom on your Mac:

How to download and use Zoom on your smartphone or tablet:

Participants are not visible to each other, or to the instructor, unless they reset their video settings manually.

You also have the option to rename or hide your name while in a virtual class.

You can opt in to be seen on video. Your microphone will be muted. The instructor and other participants are only able to see you when your camera is enabled. If you need to ask a question at any time during the virtual class, you can use the chat function.