Spirit, Mind, and Body Workshops and Classes JUST for Women

We have put together a great class lineup (below) for you this year including old favorites such as Zumba, yoga, and drumming, or you can check out special new classes such as Mindful Awareness & Self Healing. There will also be several Frost Valley staff-led activities for you to join in such as hikes, arts & crafts, archery and rock climbing offered throughout the weekend.

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Preview of Classes and Activities during Women’s Wellness 2018:

  • Acupuncture
  • Candle Making
  • Chakra Healing Journey
  • Contra Dance
  • Create Healing Mandalas
  • Dreamwork
  • Feng Shui
  • Group Drumming
  • Massage
  • Meditation
  • Pottery
  • Sound Healing
  • Tile Decoupage
  • Watercolor Painting
  • Yoga
  • Zentangle
  • More!

2018 Class Descriptions:


Rebecca Anguin-Cohen

Start the weekend with a healing, restful practice.  Relax and energize with yoga postures, breath work, meditation, energetic healing techniques and guided relaxation while cultivating intuition and setting your personal intention for your retreat this weekend. Students are encouraged to practice at their own pace, the more nurturing, the better!  All levels are welcome.

Greet the day with a yoga practice that is rejuvenating and provides some extra deep rest after sleep.  This class is a boost to prime you for the positive, healing activities that await you the rest of the day!  All levels are welcome.

Infuse your posture practice with therapeutic mind-body techniques that support emotional healing through energy balancing with breath exercises and chakra practices. Other practices include inquiry and visualization, deep rejuvenation with Yoga Nidra guided relaxation, and grounding meditation. End your weekend transformed!


Fre Atlast

A hands-on playshop that will tap into the ancient wisdom of rhythm and the drums. No experience necessary. Drums will be provided.


Kristin Bergstrom, NY State Licensed Massage Therapist


Kristin will be providing private sessions by appointment. Please see her station in the dining hall for more information.


Debbie Birch, PT, LWMC


Contra dance is a folk dance that is easy, creative, fun and very social.  It has mixed origins from English, Scottish, and French dance styles in the 17th century.  Sometimes described as New England folk dance or Appalachian folk dance, the dance is led by a caller who teaches a sequence of steps called “ figures” before the music starts.  Then, in a single dance the caller may include anywhere from 6–12 figures which are repeated as pairs progress up and down the lines.  Dancing together this way is a wonderful shared experience.  Come to dosey-doe, chain and clog your way into fun and laughter!


Priscilla Bright, MA


Want to learn to reduce your anxiety, stress, and worry, and build more emotional wellbeing with quick easy techniques?  Based on the latest neuroscience research, this engaging workshop will teach you simple practices that will immediately increase your inner sense of wellbeing.  You’ll be surprised and inspired by how easily you can actually build your  “wellbeing” neural pathways while diminishing your neural reactivity to anxiety and stressors.  This approach can deeply improve your emotional experience in life, and reduce the struggle presented by daily challenges. 


Priscilla Bright, MA & Lisa Jayne Schnapper, BHSP, MA 


Each chakra area in your body represents aspects of yourself and holds untapped positive potential for your life.  Comfortably lying on mats throughout the event, participants will be guided on a sacred inner journey of chakra healing.  The two leaders are deeply experienced professional healers who will transform the room into a healing vessel, beautifully weaving healing-energy frequencies, music, chakra toning, and even brief individual hands-on healing moments for each participant during the journey.  You will leave feeling open, rejuvenated, and relaxed, with a sense of profound centeredness and calm, and connection to your deeper self and life force.


Alice Camara, L.Ac

is an ancient method of healing based on the laws of the elements found in nature (fire, earth, metal, water, and wood). These treatments assist in the movement of these energies to flow naturally in the organ systems of the body and promote healing and health maintenance. Alice will be providing private sessions by appointment. Please see her station in the dining hall for more information.


Priscilla DeConti, RN

ZENTANGLE – Anything is possible one stroke at a time.
Zentangle is a meditative method of creating images by using easy-to-learn patterns drawn by focusing on single strokes one at a time. You will learn the 8 steps of the method and some basic simple patterns.  Founded by Rick Roberts and Maria Thomas, it has been found to stimulate creativity, improve focus, enhance current skill, develop new skills, change mood, decrease stress, increase confidence, and create beauty.  Supplies provided.

Katherine Costa


Mandala is a Sanskrit word that means, “circle” or “center.” In this class, you’ll discover how easy it is to draw the Seed of Life mandala, an elemental pattern found in sacred geometry. The shapes within this mandala pattern are perfect containers for adding color and journal writing. This activity includes learning how to listen to your intuition to recognize your inner strengths. You’ll leave with a finished work of art that’s as unique and beautiful as you. No art experience needed.


Bobbi Esmark

Cultivate your life force with the ancient Chinese practice of Qi Gong. Gentle exercises of breathing, stretching, moving and meditation will help you detoxify and strengthen your body, calm your mind and lighten your spirit.  You will learn specific exercises for women that are simple to perform and allow you to participate in your own healing and well being. Understand the power of your energy and the universal energy.  Awaken awareness of your body and its connection to all beings. Begin a process of self care that you can incorporate into a daily practice of 15 minutes to reduce the effects of stress and bring your body, mind and spirit into balance.


Ashley Gannon

Bring out your inner child and join us for a fun and exhilarating hula hoop class, where you will learn an exciting and unique up-and-coming form of dance. Ashley’s teaching expertise and articulated step-by-step breakdowns allows for all students, even those with no prior hoop experience, to master fundamental and intermediate hoop dance moves with ease.   You will also learn how to tie all of the hoop tricks together into an entire hoop dance routine!  Within this hoop class, you will burn an average of 400 calories as well as strengthen and tone your upper body and core. Hula hooping is a moving meditation, helping to clear the mind and de-stress, while connecting the mind, body and spirit. Hooping also creates movement within the lymph system, flushing the lymph nodes and detoxing your body!


Lea Garnier w/Eva Geisler

Healing means to be whole and in balance with all that is.. body, mind and spirit.  Sound helps the mind let go into a place of deep relaxation necessary for the healing process to begin.   Come in, lay down and let the positive sonic vibrations of the crystal singing bowls surrender excess emotions and increase your positive love-light body.   Experience the deep voice of the gongs as they cleanse and rejuvenate you.   You will leave with a profound sense of calmness and a deep feeling of interconnectedness with all that is.


Lana M Gokey, BS, LMT, CST


Lana will be providing private sessions by appointment. Please see her station in the dining hall for more information.



Come join us for a fun-filled time of exercising by moving to music – this is an active and lively class, but one where you are also encouraged to go at your own pace. Also, in the process, you will learn some basic exercises to help you build lean muscle tissue and feel healthier than ever. Bring sneakers and your smile 🙂


Lee Harrington


Science has proven that the practice of chanting mantras can calm the nervous system, balance the brain, align the mind, clear the chakras, and more.  The word mantra is translated as “that which protects the mind” or, more simply “mind training,” and the practice is simple, easy, and vastly profound.  Chanting can seriously change your life.  In Lee’s intimate, heart-opening and euphoric workshops, we’ll sing these mantras kirtan style (call-and-response) and explore the healing power of our own voices.  Each of us has a voice that is calibrated to heal our own personal systems. That’s why there is no such thing as a “perfect” voice and/or no truth to the idea of “not being able” to sing.  Our voices are designed to heal ourselves, so whatever sound comes out of your mouth at any given time is the sound that your body/mind/spirit needs at that particular moment.  We’ll use this workshop as an opportunity to open ourselves to the innate healing power of our own voices by singing the sacred sounds and syllables of healing mantras.  No singing experience required.  

Sogyal Rinpoches says, “When you are nervous, disoriented, or emotionally fragile… chanting or reciting a mantra can change the state of your mind completely, by transforming its energy and atmosphere.”


Myra Howard, LMT


There is nothing quite like a professional massage, but when you can’t get to your favorite massage therapist you can still enjoy the benefits through “self-massage”. Self-massage can be the answer for many people; low on cash, self-conscious or sensitive to touch – it enables you to address problem areas at your convenience. By learning a few massage techniques in this class, you can relieve sore and tired muscles, improve circulation and relax after a long stressful day.  If you have close-fitting clothes that is good, but not at all necessary.


Rifka Kreiter

We will explore together a variety of simple approaches to the practice of meditation with the intention that each participant find her own way to access the inner peace, self-knowledge and joy that follows true mindfulness. Warning: We may have fun, too!

Readings from a memoir of feminism and meditation.  “Home Free: Adventures of a Child of the Sixties” (She Writes Press, 2017.)  Please join me to share stories of my journey, tales of adventure and inner discovery.

For Beginners and Experienced Meditators.  In our sessions we’ll experiment with a variety of meditation practices, cultivating an attitude of radical acceptance with the intention that each participant will dive deep into the subtle inner source of renewal, well-being and peace.  Please bring pen and paper.


Kate Lynch

Every practitioner of yoga started as a beginner. Join Kate Lynch in a welcoming, friendly, gentle, and safe class, designed with you in mind. We will explore self-awareness and inner peace by moving, stretching and relaxing in a breath-centered, mindful way. Variations will be offered to accommodate your needs. You will be encouraged to listen to your body and even ask questions during the class. All levels are welcome. 


Kathleen Mandeville & Fre Atlast

We are honored to offer our Red Thread Ceremony at The Women’s Wellness Weekend at Frost Valley. The Red Thread is woven into many cultures as a talisman of love, protection, blood, fertility, connection, and abundance.  Our version of the Red Thread ceremony embodies three intentions: 

  • Honoring the preciousness of life 
  • Being in harmony with change
  • Walking in our truth on the earth
The ceremony itself presents the three intentions by: 
  • Passing the ball of thread around the circle. – casting the hoop and recognizing our oneness
  • Cutting the thread with flame (candle)
  • Tying the thread and moving in our truth
We conclude by singing the chant 12 Cycles of Truth. The 12 Cycles of Truth is a core teaching of Seneca Elder Grandmother Twylah Nitsch. As we walk the Great Circle, we learn, honor, accept, see, hear, speak, love, serve, live, work, walk in, thank the Truth. This chant evokes the ancient Seneca Teachings of Truth as a guide for us in these trying times. Our ceremony is a living tradition, embodied in the life of the people & places where it is offered.We will co-create our ritual with resources that you bring!
The Red Thread has woven its ever-expanding circle at The Center for Symbolic Studies, New Paltz, NY, Alliance for Families for Justice March, The Rhythm Rave in Boston, MA & Bedford Hills Women’s Correctional Facility. Thank you for joining us.


Angel Ortloff, LMT


Discover the amazing world of aromatherapy and how to simply integrate it into your daily life.  In this workshop, we will take an in-depth look at 10 essential oils that are incredibly powerful.  Angel will share the healing benefits of the oils and how to use them safely and effectively at home.  Participants will have the opportunity to experience different types of aromatherapy and will learn how to create their own first aid kit to help soothe headaches, create a more restful sleep, calm emotions and promote relaxation, ease allergies, heal scars and more.

This is a unique and fun morning exercise class which gives you a new experience of connection with yourself and others.  It is gentle and creative, and uses light heart-shaped weights (HEART®) and Smart Bells®, that are tailored for both individual alignment and group flow and coordination.  The work is designed to revitalize your inner energy (chi), and also address the physical issues, such as tightness and strain that can arise from our use of our phones, our computers and the effects from prolonged sitting.  In this work, once you feel grounded and connected to yourself, the partner and group choreography will help you “let go” and feel the healing power of being and connecting in a flow state.  For all ages and fitness levels.  Angel is a certified Smart Bells instructor.  Come relax and play.

Danita Otruba 

“The art and science of environmental psychology (feng shui) is a time-tested wisdom
of creating the most energetically balanced environments in which to live.  There are subtle qualities which make a house a home.  It should be your retreat from the world.  A place where you feel comfort and support.   These attributes are obtained through many unseen subliminal layers.”   This fun program will engage you in a unique process of experiencing your personal spaces in a new aware way. 


Samantha Paige-Graeber


Samantha will be providing private sessions by appointment. Please see her station in the dining hall for more information.


Claudia Ross, LMT


Claudia will be providing private sessions by appointment. Please see her station in the dining hall for more information.


Alison Ryczek

In this open workshop, we will be using clay as our medium to be creative and have fun. Participants will be able to practice slab work, pinch sculpture, free-form sculpture, relief, or the potter’s wheel. Pieces will be air-dried or fired for you depending on the size and will be returned to you at lunch on Sunday. There will be a wheel demonstration at the beginning of the session. All skill levels are welcome.


Dr. Judith Schafman, Ph. D.


Dreams come in from the depths of the inner ocean, and regularly deliver thoughtful, inspired meanings and perspectives applicable to your everyday life.   Dreams are a special voice- of your own wise personal adviser or inner angel whom you have always wanted to meet.

 Be willing to receive what comes to you in your dreams AND waking imagination and, know that both are the language of Spirit, pathways deepening your connection to your own Soul.  Learn how to receive and decipher them.

This course is for those who:

  • are not familiar with their dreams, and wish to be,
  • do remember their dreams, and wish for ways to understand them,
  • are seasoned travelers in dream land and want a refresher course.

In the workshop, You will be introduced to:

  • methods of dream work,
  • how to identify your personal dream language,
  • how to establish an ongoing dream work practice,
  • how to begin the practice of applying dream lessons to your daily life


Keeping your life in excellent shape depends upon your knowing HOW to develop the attitude of a student and a learner in every single situation that comes to you on a daily basis.  The attitude of a student is always one of question-asking, contemplation, puzzling out difficulties, researching any number of topics, and accepting what comes your way,  even when situations bring up great emotion, confusion or dislike, seem unsolvable or inexplicable.   

This workshop will offer both tools and practice for you to strengthen your “studentship” in life, so that you feel more often than not a sense of preparation and openness, and detachment to whatever comes your way.  Participants will learn:

  • Stop complaining, blaming, and take the seat of a student
  • How to pursue problem-solving that works
  • How to clean out the mind of repetitious and negative thinking that blocks creativity
  • How to love and appreciate “mistakes”
  • How to feed the mind and heart!


Sharon Suess

“Watercolor for People Who Don’t Paint” is a stress-free, fun way for beginners and experienced painters to participate in a creative, experimental watercolor workshop. Sharon will lead you through a painting project with easy to follow, step by step instructions. This year there is a surprise ending, so join us and see what’s up. You just may surprise yourself with your talent. Honest. Try it. You’ll be glad you did. All supplies are provided.


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