B.A.S.I.C.S.+

Build strength, balance, and mobility at any age.

  Image by Cyndi Bemel  

What Is B.A.S.I.C.S.+?

Breath & Balance.
Awareness.
Strength.
Integration.
Core.
Stretch.

Each element works together to support healthy movement patterns, improve stability, and help you build a foundation you can carry into everyday life.

B.A.S.I.C.S.+ isn’t the old-school “basic training” workout you might be thinking of… it’s a gentler, more intentional way to feel stronger, steadier, and more connected to your body. Instead of pushing, straining, or forcing the body, this class blends mindful strengthening, dynamic mobility, breath, and nervous-system support to help you move with confidence, ease, and awareness.

I created B.A.S.I.C.S.+ because the movements found in Qigong offer so much benefit, and I wanted people to experience them without needing to dive into ancient teachings, energy concepts, or Chinese Medicine theory if that didn’t resonate. These movements still support balance, mobility, flexibility, core strength, and nervous system regulation.

While Qigong is a full and rich practice, B.A.S.I.C.S.+ was created to make its movement benefits easier to experience and apply in everyday life.

A large, ancient tree with twisting roots and thick branches glowing in sunlight, with sunlight shining through the leaves.
“I started taking Sue’s B.A.S.I.C.S. class in early July 2025 as I had a lot of shoulder/neck pain due to 2 compressed cervical vertebra. After the very first class, the pain was much alleviated for at least 4 days. It felt like a miracle! I have continued to enjoy her class to this day, and I would recommend it to anyone trying to build strength, flexibility and manage aging well.”
— Ina S

B.A.S.I.C.S.+ brings these advantages forward in a practical, down-to-earth way and includes exercises inspired by western physical therapy for safe, functional movement.

This class includes floor, seated, and standing movement sequences designed to:
• improve balance and joint mobility
• build strength using your own body weight
• increase core support and spinal stability
• enhance overall coordination and mind-body connection
• reduce tension and support nervous-system regulation

What makes B.A.S.I.C.S.+ unique is the integration of brain-body coordination and eye-movement exercises. These gentle drills help the brain’s “information highway” (the corpus callosum) communicate more efficiently, supporting balance, focus, reaction time, and smoother, more confident movement.

It’s movement that strengthens you from the inside out… not just physically, but mentally and energetically as well.

Whether you’re 50+, easing back into movement, transitioning from physical therapy, working through stiffness, or simply wanting to move with greater ease as you age, B.A.S.I.C.S.+ meets you exactly where you are. Every class is designed to help you feel supported, capable, and encouraged as you grow your strength, mobility, stability, and confidence step by step.

B.A.S.I.C.S.+ Difference

  • Gentle yet purposeful movement focused on breath, body awareness, and mindful coordination.

    Each class includes standing, seated, and floor work—with plenty of modifications to meet your needs and abilities.

    You’ll practice real-life movements like:

    • Reaching

    • Bending

    • Twisting

    • Balancing

    • Stretching

    • Gliding

    • Spinal mobility

    • Core engagement

    • Floor-to-standing transitions

    • Brain-body coordination & eye exercises

  • Perfect for adults who want to:

    • Ease back into movement after time away

    • Feel stronger, steadier, and more mobile

    • Prevent falls, stiffness, and mobility decline

    • Move with greater confidence and ease in daily life

    • About intensity or performance—it’s about moving better in real life.

    • Too fast or too slow—just mindful, accessible movement that builds strength, flexibility, balance, and coordination.

    • Yoga, Pilates, Tai Chi, or Qigong—but inspired by the timeless principles behind them.

    • About holding poses or using equipment—it’s about natural, fluid movement that supports how you live.

  • Where breath, movement, and mindful coordination work together to support:

    • Stamina & Lung Health – gentle breath-led movements expand the lungs and build endurance

    • Balance & Joint Mobility – flowing, low-strain movements improve stability and keep joints moving with ease

    • Core Strength & Spinal Flexibility – functional strengthening for everyday life

    • Sharper Thinking & Nervous System Regulation – brain-body exercises support hemispheric communication, focus, and calm

    • Body Awareness & Safety – movements are taught slowly with options, encouraging you to listen to your body and move without strain

    • Stress Reduction & Emotional Ease – evidence-based medicine shows stress as a major contributor to disease; this practice helps down-shift the nervous system and release tension

    • A Supportive Atmosphere – soft instrumental music for ambiance (not distraction), a calm pace, and clear guidance that meets you where you are

Helping you move better, think clearer, and feel more alive—every day.

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