Our authentic and traditional programs in tai chi, yoga, meditation, and Chinese martial arts will do more than just get you into the best physical shape of your life. You'll
also be cultivating and developing your mind and spirit to the highest levels and attaining greater harmony, wisdom and satisfaction in life.
Some of the many benefits of our classes include:
Reduced stress and anxiety
Superb health and fitness
Greater relaxation and peace of mind
Strong self-defense and combat skills
Reduction or elimination of negative thought
patterns and habits
Reduction or elimination of chronic ailments
Improved mental clarity and focus
Increased vitality and energy
A more positive spirit and outlook on life
Interaction with interesting, friendly, and
positive people
Tai Chi
Tai Chi is an "internal" art which helps to develop “chi” or internal energy for health and vitality.
It is a “moving meditation” which calms the mind, relaxes the body, and strengthens the spirit. More...
Shao-lin Kung Fu
We study and train in Shao-lin Kung Fu, the most comprehensive martial art, with the objective of cultivating the body, mind and spirit. More...
Meditation
Used to achieve peace, relaxation and inner knowing, meditation is now
recognized by Western medicine to be effective for healing and pain management. We offer Taoist, Buddhist and CSM (clinically standardized meditation), often used in hospital settings. More...
Yoga
We combine Hatha Yoga for fitness with some of the more traditional yoga forms to complete the spiritual aspect
of this art. In addition, we offer "gentle" yoga for beginners and advanced students alike. More...
Ballroom Dancing
Join this five-week dance workshop for beginners and learn the fundamentals of Ballroom And Latin dance steps. Come with or without a partner! More...
Chi Kung
Learn the health and longevity exercise secrets of the ancient Chinese. Come and enjoy a 4,000 year old method for wellness that combines both the breath and physical movement of the body to promote healing and restore energy balance. These gentle, controlled movements are designed to facilitate and enhance the “life force” or “Chi” and will benefit anyone regardless of age or ability. More...
Mulan Fan Dance
Mulan Fan Dance is a Kung Fu martial art form that combines beautiful Tai Chi with traditional dance movement. The form improves grace and balance, promotes physical and emotional health, and enhances internal force or energy flow. It provides a gentle system of exercise for promoting health and vitality. If you don’t have time to exercise and working out at the gym is too demanding, Mulan Fan Dance is for you. As with Tai Chi, the benefits are not just physical; the meditative aspects of Mulan Fan Dance and its emphasis on relaxed movement contribute to serenity of mind and clarity of thought. More...
Ribbon Dance
The Ribbon Dance is one of the most popular of Chinese folk dances. The spirited Ribbon Dance uses long Silk Ribbons which create calligraphic designs in the air. Waving yards of bright silk, the dancers create a visual collage of circles, swirls, corkscrews, and curlicues. More...
Waist Drum Dance
The waist drum dance is a type of Chinese folk dance. It has a unique style which integrates dance, song and martial arts into a whole performance. Drum rhythms set the pace and combine movement into one; the dancers turn, kick, and jump while hitting the drum.
The atmosphere and rhythms are lively, strong and enthusiastic. The waist drum dance has become an exquisite work of folk art. More...
Special events and programs
Guest lecturers, field trips to places you have never been, Chinese fan
dance, parties and holiday gatherings, parent’s night out, and More...
“It opened a doorway to a different and fascinating perspective on the nature of existence and how we fit in.”
- Dave B, Somers
. . .
“I saw humbleness first hand.”
- Marilyn Y, Brewster
Tai chi
This class runs continuously; you can join at any time.
Please see the schedule for class days and times.
For centuries Chinese people have practiced the life-enhancing art of Tai Chi. Today millions more around the word
are joining them. Tai chi, an internal art form, concentrates on cultivating “chi” or internal energy. It is this internal energy that is responsible for the results, that even Western medicine now attributes
to tai chi.
Rooted deep in Eastern philosophy, tai chi has been called a “moving meditation”due to its slow, graceful appearance and relaxed softness of movements. It, along with the other internal arts, is famous for calming the mind, relaxing the body and strengthening the spirit.
Other benefits include lowering blood pressure, boosting the immune system, counteracting depression, anxiety, mood disorders, and ADHD. Most notably has been the effect on the balance in frail adults.
A perfect compliment to the practice of the internal arts is a series of specialized exercises known as Qigong (Chi Kung). Qigong focuses on the breath and the mind and concentrates on strengthening specific body areas and
energy meridians. Qigong is taught along with breathing methods, meditation, and push-hands (a two-person routine that helps you experience the energy of yourself and others).
Also, at Dragon and Crane you will have the opportunity to study the beautiful sword form – Tai Chi Jien.
“Tai chi has made me a more patient person with myself as well as with others. It has opened my eyes to spirituality.”
- Christine S, Yorktown Heights
. . .
“I have better relationships with my husband, kids, family, and friends.”
- Linda S, Somers
. . .
“Tai chi has allowed me to expand my inner horizon and to feel the
beauty of the spiritual journey that lies within its movement.”
- Vivian M, Granite Springs
Shao-lin Kung Fu
This class runs continuously; you can join at any time.
Please see the schedule for class days and times.
More than 1500 years ago in China the Shao-lin monks were embarked on a lifelong journey toward enlightenment. In their quest for self-development and self-growth, they recognized that body, mind and spirit were inseparable. With this understanding they developed a three pillar approach to training. Martial arts and Qigong developed the body, meditation cleared the mind, and spiritual inquiry answered the deep questions of the soul.
At Dragon and Crane we adhere to this traditional three pillar approach and teach authentic lineage Shao-lin Kung Fu styles – including Tan Tui, Mei Jong, and Lohan Animals. Shuai Chiao and Kenpo, two other systems of Kung Fu are also taught. Shao-lin Kung Fu is the most comprehensive of all martial arts. Often referred to as the “grandfather” of Asian martial arts, Shao-lin has influenced the development of much later arts such as Japanese karate and Korean tae kwon do.
In the tradition of the Shao-lin monks, we look at martial arts mastery as a lifelong process and aim to help you build a strong foundation for optimal progress. As an adjunct to Kung Fu we teach Qigong, breathing methods, physical and mental conditioning, sparring, weaponry, and self-defense applications. Meditation classes and spiritual inquiry round out the three pillar approach.
“Although skeptical, I attended
a class and took to it right away.
I have met some of the most compassionate
people in my life.”
- Chris M, Katonah
. . .
Meditation
Level I: 8 weeks, $150 Level II: 6 weeks, $120
Held Wednesdays 8:00 pm to 9:30 pm
Meditation, the practice of focusing the mind, can be used to achieve
peace, relaxation, and inner knowing. Western medicine recognizes the benefits of meditation for reducing stress, lowering blood pressure, healing and pain relief. There are many different types of meditation – from
guided visualization to mantra chanting – and it may take some time to find the right one for you.
At
Dragon and Crane we offer styles of meditation that will assist you in your everyday life with simple exercises that can be easily practiced on your own. We explore Taoist, Buddhist and CSM (Clinically Standardized
Meditation).
Master John's background includes over 30 years of meditation experience as well as training in the Chung Yen Monastery. As a professional Human Development Specialist M. Ed. and Counseling
Psychologist MA, he brings a unique depth and understanding to the practice of meditation. As a participant in the development of CSM at the Graduate School of Columbia University he helped further the efforts to
bring meditation closer to the forefront of western medicine.
“I've learned to accept things in life, good and bad. I've gained health and spiritual knowledge.”
- Carrie T, Somers
. . .
Yoga
This class run continuously, you can join at any time.
Please see the schedule for class days and times.
Yoga, meaning union in Sanskrit, is a family of ancient spiritual practices that originated in India.
Yoga, as a means to enlightenment, is central to Hinduism, Buddhism, and Jainism. Karma, Bhakti, Jnana and Raja are considered the four main yogas, but there are many other types. In the west,
yoga has become associated with the asanas (postures) of Hatha Yoga, which are popularly considered as fitness exercises.
At Dragon and Crane we offer Hatha and Iyengar yoga. Hatha yoga is an ancient Indian healing program that improves alignment, range of motion, strength, balance, and muscle control. Breath control and increased oxygen intake are a central part of every session. This is exercise that’s fun, relieves stress, provides endless challenge, and complements many sports activities.
“I have learned how to stop my world from spinning out of control.”
- Mary Ellen A, Mahopac
. . .
Ballroom Dancing
5 classes, $99 per person
Held Fridays, 7:30 pm to 9:00 pm
So You Think You Can't Dance?
Chun and Stu want to show that you can! Join this five-week dance workshop for beginners and learn the fundamentals of Ballroom And Latin dance steps. Come with or without a partner!
About the dance instructors:
Chun and Stu Leven have been dancing and introducing the joy of dancing to people of all ages for over two decades, Since they know that getting started with dancing can sometimes be challenging and a little scary, it has been their special pleasure to help many get started with their "first steps" in ballroom dancing.
The Levins received their Ballroom Dancing training from top professionals from both the US and Russia, and they had the good fortune to study for several years with Tony Dovolani, 2007 world Latin Dance Champion, and regularly featured "Pro" on the popular TV show "Dancing with the Stars."
Chun and Stu have been residents of Mahopac, NY since 1984 where they have been active members of their community, and raised their daughter Alisha. In addition to their passion for dancing, Stu is a professional Piano Technician and Flutist, and Chun is a Board Certified Holistic Nurse and Yoga Teacher who has been in private Holistic Health Practice over 10 years. They both agree strongly that dancing makes life better regardless of what you do.
More strength and better flexibility (particularly in abdomen and back muscles)
Increased lung capacity and circulation through deep breathing
Improved posture,
balance and
core strength
Positive body awareness
No added muscle bulk
Chi Kung
6 week course, $100
Held Mondays 6:30 pm to 7:30 pm
Learn the health and longevity exercise secrets of the ancient Chinese. Come and enjoy a 4,000 year old method for wellness that combines both the breath and physical movement of the body to promote healing and restore energy balance. These gentle, controlled movements are designed to facilitate and enhance the “life force” or “Chi” and will benefit anyone regardless of age or ability.
8 week course, $ 130
Held Fridays 6:15 pm to 7:15 pm
Mulan Tai Chi Fan Dance is a Kung Fu martial art form that combines beautiful Tai Chi with traditional dance movement. The form improves grace and balance, promotes physical and emotional health, and enhances internal force or energy flow. It provides a gentle system of exercise for promoting health and vitality. If you don’t have time to exercise and working out at the gym is too demanding, Mulan Fan Dance is for you. As with Tai Chi, the benefits are not just physical; the meditative aspects of Mulan Fan Dance and its emphasis on relaxed movement contribute to serenity of mind and clarity of thought.
The Ribbon Dance is one of the most popular of Chinese folk dances. The spirited Ribbon Dance uses long Silk Ribbons which create calligraphic designs in the air. Waving yards of bright silk, the dancers create a visual collage of circles, swirls, corkscrews, and curlicues.Chinese
Ribbon dance began in the Han dynasty (206B.C.-420A.D.) and became very popular in the Tang dynasty (589-907A.D.).
There was a story about a man who tried to kill the Han Emperor. Hsiang Po, using his sleeve, blocked the sword and saved the Emperor's life. The Han people wished to remember him with gratitude. They choreographed the sleeve dance with the dancer holding short ribbons symbolizing Hsiang Po's sleeve.
Tang is the golden age of dance and Art in Chinese history. The Ribbon Dance has been attributed to Emperor Tang Ming Hwon and his consort Yang Gwei Fei.
Chinese legend has it that Emporor Tang Ming Hwon, who reigned from 713-755, once dreamed that he was in the moon palace with many fairies singing and dancing in multicolored cloud-like long robes. The dance with the flowing silk ribbons was accompanied by Chinese instruments.
During the Tang Dynasty, people used longer ribbons which resulted in more pattern variations. Ribbons were later attached to sticks which made the dance more lively and creative. At the heart of ribbon dance's enduring popularity are the various images and emotions that the ribbons can portray; passionate as a beautiful rainbow, lithesome as a wandering dragon. The dancer is always inspired by a sense of freedom. It truly creates a free spirit and loving heart.
The waist drum dance is a type of Chinese folk dance. It has a unique style which integrates dance, song and martial arts into a whole performance. Drum rhythms set the pace and combine movement into one; the dancers turn, kick, and jump while hitting the drum.
The atmosphere and rhythms are lively, strong and enthusiastic.
The waist drum dance has become an exquisite work of folk art.
Tai Chi is an "internal" art which helps to develop “chi” or internal energy for health and vitality.
It is a “moving meditation” which calms the mind, relaxes the body, and strengthens the spirit. 
We study and train in Shao-lin Kung Fu, the most comprehensive martial art, with the objective of cultivating the body, mind and spirit. 
Used to achieve peace, relaxation and inner knowing, meditation is now
recognized by Western medicine to be effective for healing and pain management. We offer Taoist, Buddhist and CSM (clinically standardized meditation), often used in hospital settings.
We combine Hatha Yoga for fitness with some of the more traditional yoga forms to complete the spiritual aspect
of this art. In addition, we offer "gentle" yoga for beginners and advanced students alike.
Join this five-week dance workshop for beginners and learn the fundamentals of Ballroom And Latin dance steps. Come with or without a partner!
Learn the health and longevity exercise secrets of the ancient Chinese. Come and enjoy a 4,000 year old method for wellness that combines both the breath and physical movement of the body to promote healing and restore energy balance. These gentle, controlled movements are designed to facilitate and enhance the “life force” or “Chi” and will benefit anyone regardless of age or ability.
Mulan Fan Dance is a Kung Fu martial art form that combines beautiful Tai Chi with traditional dance movement. The form improves grace and balance, promotes physical and emotional health, and enhances internal force or energy flow. It provides a gentle system of exercise for promoting health and vitality. If you don’t have time to exercise and working out at the gym is too demanding, Mulan Fan Dance is for you. As with Tai Chi, the benefits are not just physical; the meditative aspects of Mulan Fan Dance and its emphasis on relaxed movement contribute to serenity of mind and clarity of thought.
The Ribbon Dance is one of the most popular of Chinese folk dances. The spirited Ribbon Dance uses long Silk Ribbons which create calligraphic designs in the air. Waving yards of bright silk, the dancers create a visual collage of circles, swirls, corkscrews, and curlicues.
The waist drum dance is a type of Chinese folk dance. It has a unique style which integrates dance, song and martial arts into a whole performance. Drum rhythms set the pace and combine movement into one; the dancers turn, kick, and jump while hitting the drum.
The atmosphere and rhythms are lively, strong and enthusiastic. The waist drum dance has become an exquisite work of folk art.
Guest lecturers, field trips to places you have never been, Chinese fan
dance, parties and holiday gatherings, parent’s night out, and
For centuries Chinese people have practiced the life-enhancing art of Tai Chi. Today millions more around the word
are joining them. Tai chi, an internal art form, concentrates on cultivating “chi” or internal energy. It is this internal energy that is responsible for the results, that even Western medicine now attributes
to tai chi.
More than 1500 years ago in China the Shao-lin monks were embarked on a lifelong journey toward enlightenment. In their quest for self-development and self-growth, they recognized that body, mind and spirit were inseparable. With this understanding they developed a three pillar approach to training. Martial arts and Qigong developed the body, meditation cleared the mind, and spiritual inquiry answered the deep questions of the soul. 
At Dragon and Crane we adhere to this traditional three pillar approach and teach authentic lineage Shao-lin Kung Fu styles – including Tan Tui, Mei Jong, and Lohan Animals. Shuai Chiao and Kenpo, two other systems of Kung Fu are also taught. Shao-lin Kung Fu is the most comprehensive of all martial arts. Often referred to as the “grandfather” of Asian martial arts, Shao-lin has influenced the development of much later arts such as Japanese karate and Korean tae kwon do. 
Meditation, the practice of focusing the mind, can be used to achieve
peace, relaxation, and inner knowing. Western medicine recognizes the benefits of meditation for reducing stress, lowering blood pressure, healing and pain relief. There are many different types of meditation – from
guided visualization to mantra chanting – and it may take some time to find the right one for you. 
At
Dragon and Crane we offer styles of meditation that will assist you in your everyday life with simple exercises that can be easily practiced on your own. We explore Taoist, Buddhist and CSM (Clinically Standardized
Meditation). 
Yoga, meaning union in Sanskrit, is a family of ancient spiritual practices that originated in India.
Yoga, as a means to enlightenment, is central to Hinduism, Buddhism, and Jainism. Karma, Bhakti, Jnana and Raja are considered the four main yogas, but there are many other types. In the west,
yoga has become associated with the asanas (postures) of Hatha Yoga, which are popularly considered as fitness exercises. 
Instructors: 
About the dance instructors:
Instructor: 
