Fitness, wellbeing and dance courses

Who the course is for

This course has been created for learners wishing to take time out during the day to try a gentle way to improve or maintain general mobility, strength and flexibility in a friendly and supportive environment. All levels of fitness and experience are welcome, including beginners to exercise.

Inspiration will be taken from Pilates principles, Qi Gong, and Yoga practices. Each session will include gentle exercises, standing, seated, or lying on a mat, with some focus on breathing exercises.

What you'll learn

• practical and achievable ways to improve or maintain personal levels of mobility, strength and flexibility
• some insight into the principles behind Pilates, Qi Gong and Yoga
• the benefits of gentle exercise as part of a healthy lifestyle
• how to exercise safely and effectively

How the course is taught

• the course is tutor-led and is fully participative
• learners can participate seated and/or on a mat and there may be some standing exercises. Small equipment such as exercise bands and balls may be used
• all movements and exercises can be adapted to suit individuals’ limitations or level of challenge required
• there will be opportunities to ask questions and discuss progress with your tutor
• the tutor will observe you throughout to ensure you work safely

What you'll need

• comfortable clothes which allow for freedom of movement
• bottle of water
• soft shoes (you may also be encouraged to exercise in socks or bare feet)

After the course

• apply knowledge and skills gained to your everyday life
• take increased responsibility for your own health and fitness
• attend other fitness courses with SALS and other providers

How to enrol

Complete an online enrolment form

Course location

Thomas Calton Centre
Alpha Street
SE15 4NX

Who the course is for

Our Kundalini yoga course is for learners of any age 19+ and any level of fitness and experience.

What you’ll learn

Among the different branches of yoga, Kundalini is considered the most powerful and beneficial in terms of spiritual, physical and emotional wellbeing. It is often referred to as the yoga of awareness as it is a very deep practice involving posture work, breathing and chanting to activate all the senses.

By encouraging connection to the root chakra (or energy point) at the base of the spine and enabling the flow of energy to the other chakras, Kundalini yoga can bring about spiritual, physical, and emotional change, which can enhance our relationship with ourselves and our surroundings.

This course will help you gain an insight into the Kundalini branch of yoga and:

• how to set up the body for safe and effective exercise
• how to connect the mind with the body and breath to bring about clarity of movement and thought
• how to efficiently and effectively stretch and strengthen major muscle groups and mobilise major joints
• how to adapt the level of challenge to suit your own level of fitness and experience
• simple, useful tools to aid wellbeing and help manage everyday stresses

How the course is taught

Learners can exercise on a mat or a chair.

Each session will start with an activity to focus the mind and some warm up exercises. This will be followed by a kriya, a series of stretches/postures, followed by relaxation, before finishing with a short meditation and tuning out. No two weeks will be the same.

Your tutor will demonstrate the practice and techniques and monitor and assess throughout, ensuring that exercises are carried out safely.

You will be encouraged to ‘lose yourself’ in your practice, working to your own level and ability.

Materials you’ll need

• you can bring your own yoga mat and/or block or you can use ours
• a light blanket or shawl to keep yourself warm during relaxation
• a cushion if you find it difficult to sit cross-legged
• stretchy, comfortable clothing
• a bottle of water

After the course

Learners will be encouraged to continue practising for their physical and mental wellbeing and will be challenged to enable this. This can be done in your own time. You may also choose to progress to a course with another provider.

How to enrol

Complete an online enrolment form

Course location

Thomas Calton Centre
Alpha Street
SE15 4NX

Who the course is for

This course is for anyone interested in learning basic massage techniques but is also useful for support workers or carers in a home or residential setting.

The tutor has worked with many people with physical issues over the years and is ITEC (International Therapy Examination Council) qualified, so the course is suitable for a wide range of learners.

What you’ll learn

Learn some simple massage skills to help relieve stress, and to encourage a sense of well-being. We can/will work through clothing and use oils for accessible areas such as feet and hands. Massage can be performed in a chair or on a massage couch.

Similarly, simple chair-based and standing exercises, including posture, alignment, breathing pattern, core strength awareness and stretching with and without exercise bands.

You will also learn some basic anatomy, particularly of the back and shoulders where most tension is held. Some simple exercises and ideas about correct posture and breathing will be explored.

Please inform the tutor of any issues that may affect your participation beforehand if possible, or at the start of the class. 

Also, inform us in advance of any allergies as essential oils will be used.

How the course is taught

The course is taught through practical hands-on learning and participation in a relaxed and supportive environment.

After the course, you'll be able to carry out simple massages.

What you should bring to the first session:

• comfortable clothes
• training shoes
• a towel
• a bottle of water

How to enrol

Complete an online enrolment form

Course location

Thomas Calton Centre
Alpha Street
SE15 4NX

Have fun and keep fit while learning some basic classical ballet moves and sequences and discover some of the background and history of this wonderful dance style.

Ballet is a classical style of dance that dates back to the 17th century. The conventional steps, grace and fluidity of movement still form the foundation of ballet today along with many contemporary influences.

Ballet provides many benefits for those wishing to manage or improve fitness levels. 

Core stability, balance skills, muscular strength and flexibility and joint mobility are all covered by the exercises and sequences in a ballet class; they form a wonderful method of using the body as a whole to improve both physical and mental wellbeing.

Who the course is for

Anyone wishing to dance for fitness and enjoyment and gain some insight into this style of dance. The course is suitable for absolute beginners.

What you’ll learn

• basic ballet movements at the barre and in the centre
• short combinations of movements
• musicality and performance skills
• how ballet dance can promote mental and physical wellbeing

How the course is taught

Direct observation of learners by the tutor will ensure that movements are carried out correctly and safely. 

All movements and sequences can be adapted to allow for individuals’ limitations.

Health and safety issues will be constantly monitored

Each session will include:

• warm-up exercises, including ballet exercises at the barre
• ballet technique and choreography
• cool down exercises

Materials you’ll need

• comfortable clothes that allow for gentle movement
• full or split-soled ballet shoes with elastic or ribbons – your tutor can advise at the first session
• a bottle of water

After the course

Try another dance or fitness course with Southwark Adult Learning such as Zumba®Fitness, Tap Dance or Fusion Fitness or further dance courses with other providers such as Morley College or City Lit.

How to enrol

Complete an online enrolment form

Course location

Thomas Calton Centre
Alpha Street
SE15 4NX

Who the course is for

We have courses to suit all levels of fitness and experience.

What you’ll learn

• how to set up your body for safe and effective exercise
• how to focus your mind on your body
• how to efficiently and effectively mobilise joints, strengthen muscles and increase flexibility
• relaxation technique
• how to adapt the level of challenge to suit your ability

How the course is taught

• mostly we will exercise on a mat
• health and safety issues will be constantly monitored
• direct observation of learners will ensure that exercises are carried out correctly and safely

Materials you’ll need

• comfortable clothes and a bottle of water

After the course

You will have increased awareness of how body balance and control can benefit other areas of life. 

Further fitness courses are available with SALS.

How to enrol

Complete an online enrolment form

Course location

Thomas Calton Centre
Alpha Street
SE15 4NX

Who the course is for

Anyone wishing to try or to develop confidence in this amazing class. 

It combines world music, rhythms and flavours to create a dance fitness workout that will leave you feeling fit and fantastic! 

Suitable for all levels of fitness and experience, including beginners.

What you’ll learn

You'll learn simple, dance-based routines, which together form a complete, safe, effective, and enjoyable workout.

The basic rhythms covered in Zumba® are Salsa, Merengue, Cumbia and Reggaeton and the key moves associated with these are taught. Other rhythms and styles add variety and may include Bollywood, Dembow, Soca, Samba and others.

How the course is taught

Each session will include a warm up, a series of Zumba® routines and a cool-down/stretch sequence.

Direct observation of learners by the tutor will ensure that exercises are carried out correctly and safely. 

Health and safety issues will be constantly monitored.

Materials you’ll need

• comfortable clothes, training shoes and a bottle of water

After the course

Attend other Zumba® classes with confidence! Other fitness courses are available with SALS and other providers.

How to enrol

Complete an online enrolment form

Course location

Thomas Calton Centre
Alpha Street
SE15 4NX