High-Intensity Interval Training (HIIT)
Movement can be a great tool for stress reduction for many people. This is why SHAW, in a longstanding co-sponsorship with Athletics, offers . This class, facilitated by UnityPoint instructors, focuses on boosting energy, building muscle, and finding joy in movement.
When: Tuesdays & Thursdays noon - 1 p.m.
Where: BRAC P103 - Multipurpose Dance Studio
Yoga & Mindfulness Mini-Series
This semester, SHAW has partnered with Emily Rose Yoga & Co for a 10-week "Yoga & Mindfulness Mini-Series". This series invites all members of the ƽ campus community (students, staff, faculty) to pause, reset, and reconnect. Each session, the group will explore practical tools for stress reduction, nervous system regulation, and self-compassion through a blend of short discussions, accessible movement, and guided relaxation.
No yoga experience is needed. These sessions are inclusive, beginner-friendly, and adaptable for every body. You are welcome to attend as many sessions as you like...whatever works best for you!
When: Mondays 4:15 - 5:15 p.m.
Where:
Session Overview
Session 1 (10/13) Nervous System Reset: Finding Calm in the Chaos
Learn how stress shows up in the body and explore simple practices to shift into calm. When life gets overwhelming, sometimes the most powerful thing you can do is slow down. This session introduces simple breath and movement practices to soothe stress and help your body shift from “fight or flight” into calm awareness. Expect grounding movement, mindful breathing, and a relaxed start to your week.
Session 2 (10/20): Rooted: Grounding & Centering Practices
Build stability and steadiness through grounding movement and breath. When the world feels shaky, grounding practices help us find stability. In this class, we’ll move through centering postures that steady the body and calm the mind, leaving you with a sense of strength and presence you can carry through the week.
Session 3 (10/27): Inner Sanctuary: Fostering Safety in the Body
Create an inner safe space through mindful shapes and guided relaxation. We all need a place inside ourselves that feels steady and safe. This week, we’ll explore gentle movement and reflection to reconnect with that inner sanctuary, learning how to support a sense of safety and calm from within.
Session 4 (11/3): Move with Kindness: Joyful & Self-Compassionate Flow
Shift movement into play and self-kindness with lighthearted yoga and meditation. This class is all about moving for joy, not perfection. Expect lighthearted flow, self-compassion practice, and a reminder that movement can be playful, healing, and uniquely your own — no pressure, no comparison, just you and your breath.
Session 5 (11/10): Appreciating the Body as Is
Celebrate body inclusivity and gratitude for what your body can do. This week invites you to celebrate your body for what it does, not how it looks. We’ll slow things down with inclusive, accessible yoga and gratitude practices that honor the body’s strength, resilience, and wisdom — exactly as it is today.
Session 6 (11/17): Rest as a Radical Practice
Explore rest as healing, with gentle restorative and Yin-inspired postures. Rest isn’t a reward — it’s essential. In this session, we’ll explore rest as a form of healing and restoration, using gentle Yin and restorative poses to give both body and mind permission to truly unwind.
Session 7 (11/24): Breath as Anchor: Presence in the Now
Use breathwork and movement to return to presence and clarity. Your breath is your built-in reset button. This week focuses on breathwork and mindful movement to bring you back to the present moment, helping you find clarity, calm, and balance — anytime, anywhere.
Session 8 (12/1): Collective Care: Yoga for Overwhelm
Discover simple, restorative practices for resilience when life feels “too much.” When everything feels “too much,” community and compassion can carry us through. This session offers grounding, restorative practices and reflection to remind us that caring for ourselves is part of caring for one another.
Session 9 (12/8): Stretching the Comfort Zone: Meeting Discomfort with Curiosity
Practice safe challenges and learn how to meet discomfort with curiosity. Growth rarely feels comfortable — but it can feel supported. In this class, we’ll explore safe challenges on the mat and practice meeting discomfort with curiosity, compassion, and breath.
Session 10 (12/15): Integration & Celebration: Tools for Everyday Life
Revisit the practices you loved most and celebrate the journey. Our final session is a chance to reflect, revisit, and celebrate. You’ll get to choose your favorite practices from the series and leave with simple tools to help you feel grounded, calm, and connected — both on and off the mat.