Saturday at 9am–New Class YOGA Bodywork w/ Jill

Introductory  Class (just $12) is on  Saturday April 29 th from 9-10:15am

Class session starts Saturday, May 6- June 24th. No class over Memorial day weekend.

Saturday Workshop: Developing your Spiritual Connections

Join spirit mediums Marc Lainhart and Cynthia Rose McCaw for an afternoon workshop:




New Class: Pilates With Liz

Liz Dilley - Pilates with LizHappy New Year! Starting Monday, January 9th at 5:15 PM, classical Pilates instructor Liz Dilley (, will begin an ongoing weekly Pilates Mat class. Join her for a 55 minute class with an emphasis on alignment, safety and repatterining. This is a fundamentals class that challenges everyone from the seasoned mover to the new discoverer. We will focus on the Pilates fundamentals: Breath, Concentration, Control, Centering, Flow and Precision.

Pilates is a beautiful way to alleviate pain from musculature imbalances in the body while strengthening and lengthening. Working the mind body connection is a proven way to not only improve brain functionality and sharpen the mind, but also, similar to mediation, improve mood, memory and relieve stress. One of Liz’s constant goals while teaching is for her clients to leave her feeling longer, stronger, more balanced and hopefully in a lighter mood.

Liz Dilley grew up on Vashon Island, and danced in London, New York and Seattle. Most recently she was living in the five burrows of New York City, where she received her full Pilates Certification from Core Pilates NYC, a school based in Romana Kryzanowska teachings. She was in New York for 12 years pursuing a performing career. First as a contemporary dancer and then as an actor. She found Pilates while healing from a shoulder injury. Pilates did more for her than any other form of movement. She found her dancing was stronger and more supported when working with Pilates. Like many others Pilates has not only changed her dancing, but also her day to day life and how she feels in the world. She has been teaching Pilates since 2013.

Liz is very excited to be a part of the collection of dedicated teachers at the Center For Movement And Healing and is looking forward to meeting more of the wonderful clientele.

See more about Pilates With Liz on the Class Schedule.

Pain-Free 2017–MELT Intro Class Wed. January 11th w/ Jill

Wednesday, January 11th Intro to the MELT Method with trainer and MELT instructor, Jill Pagano.

Join Jill and get first-hand experience and see if MELT is for you. Jill has been MELTing for over four years and it serves as her “go-to” treatment to help decrease pain, increase mobility and serve as hands-off bodywork–a little every day, helps her pain go away!

Email to hold your spot.




Cultivating Mind-Body Balance, a Mini-Retreat w/ Susan Tate

Cultivating Mind-Body Balance
A Delightful Mini Retreat
With Susan Tate

Sunday, November 20

1:00 pm – 4:00 pm

Center for Movement and Healing

7901 35th Ave SW
West Seattle

$45* advanced registration

$50 at the door


Are you . . .

Looking for more peace and balance in your life?

In the midst of a life transition?

Seeking ways to increase your energy?

Dealing with a chronic or unexpected health concern?

Motivated to enhance your current level of wellness?


Come and be rejuvenated, invigorated, and inspired to explore your best path to creating dynamic balance in your life. Through discussion, inquiry, meditation, and movement, you will be invited to lovingly listen to your mind-body. You will have the opportunity to discover ways to bring more balance, happiness, pleasure, and wellbeing into your life. As always, we will seal in our time together with a special one-hour Nia routine, designed to dance these concepts into your body. No prior Nia experience necessary.

Susan Tate is a certified black belt Nia instructor and certified Nia Five Stages of Self-Healing instructor. Susan discovered Nia in 1997 while she was the Director of Health Promotion and assistant professor in the School of Medicine at the University of Virginia and has been teaching Nia since 1999.

Susan is an author, teacher, and wellness visionary. Her most recent books include Into the Mouths of Babes, 3rd ed., and Wellness Wisdom: 31 Ways to Nourish Your Mind, Body & Spirit. She teaches internationally and is recognized worldwide for her empowering and inspirational approach to holistic wellness.

To register through Eventbrite, click here.

Oct 8th w/ Britta V: The Craft of the Warrior–Consciously create your life choices.

Join Nia Faculty Trainer, Britta von Tagen as she returns to Seattle and CMH to share her latest workshop: The Craft of the Warrior–Consciously create your life choices as the way of a peaceful warrior. Britta has been sharing this workshop throughout the Pacific Northwest and getting rave reviews as she shares her experience and lessons from her practice of sword dancing. This workshop combines the practice of Nia with the practice of sword dancing as a way to generate inner strength and deeply gratifying wisdom.

The Classic Nia class and workshop are open to every body–no experience needed!

Saturday, Oct. 8, 2016 at The Center for Movement & Healing

10:00-11:15am Classic Nia Class w/ Britta ($20)

11:15-2:15pm   The Craft of the Warrior workshop ( $40 after Oct.2)

Register for class, workshop or both below or Contact with any questions/inquiries.


Options for Oct. 8th


September Saturday’s 9am with Jill–What are we doing? Awakening to Embodiment

This post is an email I sent to my Saturday 9am group of Movers and Shakers. Each week I email participants what I’ve been playing with and want to bring to class on Saturday.  The Saturday 9am class is currently titled: Awakening to Embodiment and is developing out of my personal experience learning how to enjoy a healthy and vibrant relationship with my body. I  move (usually with music) to connect and continually reconnect deeper to my body. Moving my body is my spiritual work. It is where I hear the deep whispers of my essence and where I receive messages that bring me insights, grace and peace. Moving my body is where I feel the most alive and who I was born to be. It is from this place that has been the energetic wellspring of my new, yet to be titled, body of work, that is in a very playful, freeform state.  Here is a segment of my writings and what we’ll play with on Saturday, September 10th (9-10;15, open to all):
9/8/16  Hello Saturday Movers and Shakers–
I’ve spent the past few days diving in deeper to what we started last week–emotion and expressiveness. Spending time asking myself and my body what was valuable about moving with emotion and is that the same thing as expressing myself in movement. I tossed around what I felt it meant to be emotional and to be expressive. Are they exclusive? Are they synonymous? Do I always have to be “emotional” in order to be “expressing myself?”
My brain got pretty worked up trying to come to some sort of answer. Which is when I realized “oh yeah, what about not drawing any conclusions.” What matters more to me than having an answer is having an experience—me learning by self-reflecting, being curious and engaged with the wonderment of discovery. I want moments where I feel closest to being myself (and) in my body. How about you? Would you prefer that experience versus me giving you some conclusion I’ve drawn up? I tell ya Good-Ole-Fashion Conclusions really get me in my head and out of my body. The energy of Conclusions nearly always leaves me thinking “Am I there yet? Am I right? Am I good enough? BLAH! No thank you!
Soooo, after a few hours and six handwritten pages drawing less conclusions and more curiosity, here’s what stuck out and what I’d like to play with on Saturday (9am) Wanna join?: Embodied Expression, a moment of intra-self-body communication. The format of class will be per usual. Time on the floor, time upright, time dancing. And if you want we can drool over Shawn Mendes’ video through the focus of Intra-Self-Body-Communication 🙂 Ah, here it is again if you missed it: Shawn Mendes, Mercy (I feel a fantastic display of Embodied Expressiveness…and he just turned 18yrs old!)
Embodied Expressiveness: a moment of Intra-Self-Body communication? 
For me expressing myself through, and with, my body is  — the experience of having internal communication between me and my body without thought or consciously crafting an outcome. My desired result of expressing is not in the creation, not in the end product (what people may see). Being of, or with, expression is a moment when the essence of me fills my body and my body seamlessly creates something: movement, gesture, sound, stillness. It is in that non-thinking moment where the relationship between self and body develops cohesiveness and integration. I become of One. Less separate and fragmented for that moment in time. Seamless.
My experience in what I call Embodied Expressiveness is a wordless& without thought conversation that happens void of conscious or purposeful manifestation. Movement happens without the idea of “constructing something”. Movement happens as an offspring of the communication between my self and my body. Expressing myself is where movement happens simply because something, somewhere inside of me  whispers and I move–it’s just like when a smile spreads across my face– I don’t have to tell my lips how to do it.—Being embodied and expressive is a display of me, in the moment. authentic.
What is the benefit of Embodied Expressive moments? Why is moving expressively valuable?
Having expressive moments in my movement practice develops the foundation of trust, non-censorship, and non-judgement between me and my body.   The benefit of seamless, timeless communication between my essence and my body is the profound birthright that allows me to be me. Full throttle permission. acceptance and ownership.
And for me, it feels like time stops and all is right in my world–even when it last just for fraction of a moment and slips in and out of my grasp without warning.

Yoga Conditioning Continues into July w/ Jill

Join personal training and movement instructor Jill Pagano in a Yoga Conditioning Immersion. Let June and July be your month to JUMP in!  Interested in a fun and meaningful way to get stronger, more flexible and more connected to your body? How about learn some self-care exercises and body mechanics that will have you feeling better?

Throughout the program we’ll be evolving through Jill’s Process of Noticing–checking in and asking ourselves some of these questions to gain more self-awareness and connection:

  • What do I notice in this posture?
  • What am I (body.mind.emotions.spirit) experiencing?
  • Is where I am valuable?
  • Is anything missing?
  • What is my potential here?
  • What would I like to choose: to stay, to change, or to get support
  • Was that choice valuable?
  • Where am I in the posture, now?….

Classes are Monday at 10am, Wed at 6:30am and Saturday at 9am. Please check the website calendar as Jill is traveling in July and these classes will not be held:

NO classes on: July 16, July 18, July 20 and July 30th.

Registration for the entire program is necessary, however you can always drop in to any of the classes for drop-in fee ($18.50)or using your 5 Class Pass w/ Jill ($82.50).

Email with questions or 206-999-1743.

yoga immersion web graphic

Sign Up Now!

  • Please include the name of who to contact in case of an emergency.
  • Please leave an accurate phone number(s) for your emergency contact.
  • $109 plus sales tax
    Price: $119.46
    Please choose the class days/times you are most likely to attend. In the Yoga Conditioning Immersion, all the classes and Mini-Clinics are included in your program. Answering this questions simply gives us and idea of how many people to expect.
  • By typing in your name, you are declaring yourself to be responsible for your own health and safety while participating in these classes. Your declare your participation is voluntary and at your own risk. You release owners, instructors, and Jill Pagano from any liability for claims, demands, injuries, legal actions or causes of actions to your person or property arising out of or connected with the use of any service, classes, equipment or facility provided by Jill Pagano, JFP Enterprise LLC or The Center for Movement & Healing.
  • After clicking Submit you will be redirected to PayPal for payment. Your registration is not confirmed until payment is received.

Yoga Conditioning (basics) w/ Jill, Class 2

Conditioning w/ Yoga (basics), Part 2,  is this Saturday, May 21, 2016 at 9-1010am.

Last week went so well, I’d like to do it again! Come enjoy Yoga Conditioning with Jill aheading_to_floort the special rate of $10.

This class is ripe for three groups of people:

1) people who love yoga and are looking for a unique, detailed-oriented  experience conditioning their body

2)  haven’t enjoyed the yoga class they took because they felt left behind while everyone else knew what they were doing.

3) people who haven’t tried yoga yet…anyone?

You  may not enjoy this class if you are a practicing yogi who anticipates Sanskrit names, traditional yoga practices (like bandhas),or chanting.

Founding Director, Jill Pagano is not a yoga-trained yoga teacher. She is a movement teacher who loves connecting and conditioning her body and one of the ways is through yoga postures/poses.

She began practicing yoga in 1992 and had returned to it through the years, teaching from 2000-2005.   The style of this class will be detailed-oriented and somatic. Somatic being we’ll spend time sensing our body in the pose and working with micro-movements and adjustments to enhance ease and alignment.  We will focus on four key areas of mechanics: feet, hands, spine and pelvis– and the breath as foundations for our conditioning.

Special event pricing of $10 plus tax.

Jill is offering this class as a precursor to having her “Jump Start June” Yoga Intensive throughout the month of June.

Awareness of Fat: A Playshop w/ Emily

Nuture the relationship with your fat through exploration and dance!

Shame-free, Fat Jigglin’, body-loving, weight neutral.

June 18th from 1:00-3:30pm, $50

Preregistration required. Please contact Emily Dolan at

What is this fat playshop all about?
It’s a shame-free, body-loving, weight-neutral exploration of this very important connective tissue and the role it plays in our body, mind, emotions and spirit.  Through movement and a few carefully-crafted activities, we will increase (or generate!) a kind awareness of our fat to help us accept our bodies as they are right now — fat and all. Having a kind awareness of our fat can lead to a better relationship with our bodies. We will not talk about weight loss or food. We will dance an approximately one-hour Nia class at the end with a focus on body fat and with the intent to nurture a loving relationship with our body sizes and shapes. The entire event will last two and a half hours.
Why would one want to go to this workshop?
I, myself, want to go because I am tired of hating my body. I am tired of fighting my fat. Why is my body my enemy? I have found that movement, like dancing and yoga, helps me develop a new level of love for and trust of my body. This workshop was designed to help guide people on a path of respecting and living fully in their bodies,  and that path begins with kind awareness. Through exploration and movement we will start to develop a deep love for the amazing, strong, capable equipment we are endowed with.  Our bodies can be our allies! Plus, it is pretty fun to dance together.
Why are we talking so openly about fat?
It still feels bold (and bad) to say “I am fat”. Society has taught us to hate our bodies and that being fat is the worst thing one can be. Worse still, we are taught it is our fault. We tell ourselves (and people tell us!!!!) we can’t do things because of our size. Too many of us are waiting until we are smaller before we … wear a bikini, get on an airplane, exercise, get good health care, meet a nice lady or fella, or simply exist fully… But we don’t have to wait. We are people, entitled to what everyone else has, free from bias, right now! And that starts with loving our selves. That starts with loving our bodies as they are.
Why did you create this playshop?
The nugget for this event has been nestled in my heart for a number of years. I have “struggled with my weight” as they told me to do for many years. But I started hanging out with fat folks who were fine with being fat.  And I started to not mind my fat so much. And I danced, a lot. I trained in Nia. As I was becoming more comfortable in my body, I also noticed the fat-phobia more — lurking everywhere, even in body positive spaces. That really pissed me off. Folks who should know better still excluding larger bodies. Not necessarily on purpose, but still… I  also saw amazing fat people doing amazing fat things, like being great yogis and running marathons. Even so, I still heard their painful stories of body hatred and still felt the stigma keenly — which also pissed me off. It occurred to me that, as I was learning to live in my fat body, some other folks might want to learn too. So here it is.  Springing from a mix of my rich Nia training, the inspiration I get from the body acceptance community and quite a lot of my well-known ‘tude.
What is Nia?
Nia is a purposefully-pleasurable cardio dance workout movement lifestyle practice. Each workout brings mindfulness to your experience leaving you energized, mentally clear, and emotionally balanced. You can learn more at