CLASSES IN THE MARTIAL ARTS AND SELF-DEFENSE FOR ALL AGES
Specializing in private, semi-private, and group lessons in martial arts, self-defense and awareness, and Arnis. We will be teaching all around the Tampa Bay area and travel anywhere in the state of Florida for self-defense and awareness programs. We will also train Monday - Thursday at our South Tampa location at 3411 South Dale Mabry Hwy in Tampa, FL 33629 in the Bamboo Plaza at the corner of Dale Mabry and Vasconia Street.
Morning Class: Adult and Teen
9:00am to 10am Monday and Wednesday "Defensercise" Ladies Self-Defense
9:00am - 10:00am Tuesday and Thursday Meditation
10:00am to 11:00am Monday and Wednesday Filipino (FMA) Martial Arts Karate/Sikaran
10:00am to 11:00am Tuesday and Thursday (FMA) Stick Fighting/Arnis/Escrima/Kali
Afternoon Class: kids ages 6 yrs to 8 yrs (Beginners - White belt)
3:15pm to 4:15pm Tuesday and Thursday Karate
Afternoon Class: Youth ages 9 yrs to 12yrs (Intermediate / Advanced - Yellow belt and Up)
4:30pm to 5:30pm Tuesday and Thursday Karate
Evening Class: Teens and Adults
6:00pm to 7:00pm Monday and Wednesday Filipino Martial Arts/Karate/Sikaran
6:00pm to 7:00pm Tuesday and Thursday (FMA) Stick Fighting/Arnis/Escrima/Kali
Special pricing is available for adults and teens wishing to attend both types of evening classes
We have also been exploring an early morning Yoga classes. The offering will be Kriva Hatha Yoga and Synergetic Meditation (donation suggested and appreciated). You can reach Ivan directly 813-463-8345
At the bottom of this page is information of interest to those of you wanting to learn more about Yoga and the benefits of continued practice. There is additional information available on the history of Yoga at the bottom of the page, "Martial Arts Styles." You can find information on Ivan Castillo, on the About Us page.
Let us know your interest level.
We will also be running many other programs and specialized training camps on selected weekends.
Call us or email for information on specialized programs for all ages using the CONTACT US page.
You can also follow us on Facebook at Sanano Martial Arts and becoming a friend or liking us. We have also created another Facebook page exclusively to bully prevention techniques for both children and adults. Go onto Facebook and search for Verbal and Physical Self Defense. Feel free to post.
A Defense against Bullying, Predatory Behavior, and Harassment
benefit extended to all who train with us as we promote a verbal self
defense art to enhance the physical skills learned. Bullying has
reached the hearts an minds of people through personal
experiences from youth to adulthood. Children everywhere continue the
cycle from mild to severe as the media reports and publishes saddening
stories of suicide resulting
from the torment people feel from bullying.
The contains material adapted from
Verbal Judo and has demonstrated extraordinary benefits to both children
adults to combat bullying and harassment. To stand your ground and not
be able to hold it is tragic, and senseless. We offer training and
education in dealing with verbal abuse. We help to create stronger
minds, not just stronger bodies. We teach the character building self
esteem needed to not be a victim.
Greater self esteem
leads to better emotional development, better grades scholastically,
more respect for family and those who are different in age, education,
income, gender, race, and religious faith. We have both served in the
military and traveled extensively around the world where being
respectful and knowing how to be safe has proved invaluable. We also
teach the awareness of where danger may exist means also the opportunity to
avoid it is frequently available. Self defense is vigilance, self
protection is a right, respect is earned by our actions and our words,
and how we treat others is the measure by which we will be
In addition to the bully prevention training provided as a benefit of studying in the dojo, special programs will be offered at discounted pricing. The Verbal Defense and
Influence Bullying Prevention Program offers a take-home and online course where kids and parents are offered practical solutions to bullying. Contents adapted from the Verbal Judo program are the core elements and a key to surviving the emotional and often physical trauma inflicted by bullies.
There will also be articles posted here on the site as it expands. These articles have been published around the world and on the world wide web detailing not just the problem of bullying but practical solutions.
Physical Self-Defense classes provided on location or at our facility.
We come directly to your location to work with groups of all sizes. We can conduct these seminars in only a few hours and in any location where there is adequate room to not bump into each other during the training session.
Your physical limitations should not be considered as a reason to avoid learning more about becoming aware of what you can still do to defend yourself. We can create special types of techniques you can learn to feel safer in your home and on the streets. Just advise us of your physical situation and let us see what we can do to help you. No one should ever be a victim.
Discounts are available for groups so please call and ask. For individuals wishing to participate in a class at our location the fee is normally $60 per participant. Bring a friend and pay $30 each for a savings of $60. Your physical safety is more important that our bank account. Each level of instruction is typically 2 hours.
Hard and Soft Style Training on location or at our facility.
We often run outdoor camps and classes. Some are at no charge for visiting participants, and a few are on a donation basis only. We often hold the training in city parks or at the beach. Training early in the day or nearing sunset, especially at the ocean where using water and sand to develop strength and balance has been a training technique used for centuries by the masters of most martial styles. Training outdoors offers the knowledge of how to read and use uneven surfaces which will duplicate the actual footing of a real-life situation. The ability to use natural surfaces offers something invaluable that cannot be gained from training only on carpeted or matted surfaces. Locations other than the beach, suitable footwear is recommended.
For these special camps and training sessions you may come dressed as you wish. No uniforms are required or mandated. Train at your own level and no stress to keep up with any individual or group is enforced or regulated. In China, soft style has been taught for hundreds of years in a group dynamic. It clears and focuses the mind, strengthens the body, and provides a community setting with nature as a backdrop.
Instruction in relaxation and lowering stress meditation is offered to those interested. We also from time to time bring in others who possess both knowledge and skill as guides for the relaxing of the body and mind through breathing and stretching exercises. These are open to all ages. Dress in comfortable and preferably loose-fitting clothing. You are presented with the classic sitting "Zazen" positions but these can be uncomfortable for novices and those who have not trained for some time. Plan to bring a sitting surface if you wish. You can purchase meditation sitting benches online (we can recommend places you can find them) or you may sit on anything that will elevate you 6-8 inches from the floor or ground. Students have used phone books, hard pillows, and college students have found additional uses for their text books. You can even use a chair, preferably one you will not tip over if you accidentally fall asleep as you relax. And, yes, it does happen.
Again, there is usually no charge for the meditation classes and donations can be made directly to the individual leading the instruction.
A short explanation of meditation
Everyone seeks happiness. Most look outward from themselves. There is nothing wrong with the little things in life that make us smile or provide us comfort. I have sat in meditation with many people of many faiths including Christian, Muslim, Jewish, and of course the Buddhists who have graciously guided me over the years. You don't give up your faith or beliefs by practicing meditation. It is not praying. More so, we are not saying you should seek enlightenment and walk the earth with a begging bowl. I wouldn't do it so I certainly don’t expect anyone else to so either. Meditation is not singularly about following Four Precepts and an Eightfold Path.
For our part, meditation It is about being comfortable with yourself. There are no challenges, no competition - just clarity. If you need a measuring stick for effectiveness, then accept proper breathing is the path to lessening the effect stress has on your existence.
This is a more in-depth level of the breathing we do at the beginning and end to each class. We breath in unison at the start of each class to let go of the stress and conflicts of your day prior to entering a training session because a lack of focus can cause an injury to yourself or another. We breath at the end of the class to help place your mind back to the mode necessary for your return to the streets and your homes and to remind you the practiced violence of a martial arts session is to remain within the walls of the school unless needed for survival.
Evidence builds that meditation strengthens the brain
By Mark Wheeler
March 14, 2012
(This release has been updated.)
Earlier evidence out of UCLA suggested that meditating for years
thickens the brain (in a good way) and strengthens the connections
between brain cells. Now a further report by UCLA researchers suggests
yet another benefit.
Eileen Luders, an assistant professor at the UCLA Laboratory of
Neuro Imaging, and colleagues, have found that long-term meditators have
larger amounts of gyrification (“folding” of the cortex, which may
allow the brain to process information faster) than people who do not
meditate. Further, a direct correlation was found between the amount of
gyrification and the number of meditation years, possibly providing
further proof of the brain’s neuroplasticity, or ability to adapt to
The article appears in the online edition of the journal Frontiers in Human Neuroscience.
The cerebral cortex is the outermost layer of neural tissue. Among
other functions, it plays a key role in memory, attention, thought and
consciousness. Gyrification or cortical folding is the process by which
the surface of the brain undergoes changes to create narrow furrows and
folds called sulci and gyri. Their formation may promote and enhance
neural processing. Presumably then, the more folding that occurs, the
better the brain is at processing information, making decisions, forming
memories and so forth.
“Rather than just comparing meditators and non-meditators, we
wanted to see if there is a link between the amount of meditation
practice and the extent of brain alteration,” said Luders. “That is,
correlating the number of years of meditation with the degree of
Of the 49 recruited subjects, the researchers took MRI scans of
23 meditators and compared them to 16 control subjects matched for age,
handedness and sex. (Ten participants dropped out.) The scans for the
controls were obtained from an existing MRI database, while the
meditators were recruited from various meditation venues. The meditators
had practiced their craft on average for 20 years using a variety of
meditation types — Samatha, Vipassana, Zen and more. The researchers
applied a well-established and automated whole-brain approach to measure
cortical gyrification at thousands of points across the surface of the
They found pronounced group differences (heightened levels of
gyrification in active meditation practitioners) across a wide swatch of
the cortex, including the left precentral gyrus, the left and right
anterior dorsal insula, the right fusiform gyrus and the right cuneus.
Perhaps most interesting, though, was the positive correlation
between the number of meditation years and the amount of insular
“The insula has been suggested to function as a hub for autonomic,
affective and cognitive integration,” said Luders. “Meditators are known
to be masters in introspection and awareness as well as emotional
control and self-regulation, so the findings make sense that the longer
someone has meditated, the higher the degree of folding in the insula.”
While Luders cautions that genetic and other environmental factors
could have contributed to the effects the researchers observed, still,
“The positive correlation between gyrification and the number of
practice years supports the idea that meditation enhances regional
Other authors of the study included Florian Kurth, Emeran A. Mayer,
Arthur W. Toga, and Katherine L. Narr, all of UCLA, and Christian
Gaser, University of Jena, Germany. Funding was provided by several
organizations, including the National Institutes of Health. The authors
report no conflict of interest.
The Laboratory of Neuro Imaging
which seeks to improve understanding of the brain in health and
disease, is a leader in the development of advanced computational
algorithms and scientific approaches for the comprehensive and
quantitative mapping of brain structure and function. It is part of the
UCLA Department of Neurology, which encompasses more than a dozen
research, clinical and teaching programs. The department ranks in the
top two among its peers nationwide in National Institutes of Health
funding. For more information, see http://www.neurology.ucla.edu/
Hatha Yoga is the most widely practiced form of yoga in America. It is the branch of yoga which concentrates on physical health and mental well-being. Hatha yoga uses bodily postures (asanas), breathing techniques (pranayama), and meditation (dhyana) with the goal of bringing about a sound, healthy body and a clear, peaceful mind. There are nearly 200 hatha yoga postures, with hundreds of variations, which work to make the spine supple and to promote circulation in all the organs, glands, and tissues. Hatha yoga postures also stretch and align the body, promoting balance and flexibility.
In a celebrated 1990 study, Dr. Dean Ornish's Program for Reversing Heart Disease (Random House), a cardiologist showed that yoga and meditation combined with a low-fat diet and group support could significantly reduce the blockage of coronary arteries. Other studies have shown yoga's benefit in reducing stress-related problems such as high blood pressure and cholesterol. Meditation has been adopted by medical schools and clinics as an effective stress management technique. Hatha Yoga is also used by physical therapists to improve many injuries and disabilities, as the gentleness and adaptability of yoga make it an excellent rehabilitation program.
Yoga has been touted for its ability to reduce problems with such varying conditions as asthma, backaches, diabetes, constipation, menopause, multiple sclerosis, varicose veins, and carpal tunnel syndrome . A vegetarian diet is the dietary goal of yoga, and this change of lifestyle has been shown to significantly increase longevity and reduce heart disease.
Yoga as a daily exercise program can improve fitness, strength, and flexibility. People who practice yoga correctly every day report that it can promote high levels of overall health and energy. The mental component of yoga can clarify and discipline the mind, and yoga practitioners say its benefits can permeate all facets of a person's life and attitude, raising self-esteem and self-understanding.
All that is needed to perform hatha yoga is a flat floor and adequate space for stretching out. A well-ventilated space is preferable, for facilitating proper breathing technique. Yoga mats are available which provide non-slip surfaces for standing poses. Loose, comfortable clothing should be worn. Yoga should be done on an empty stomach; a general rule is to wait three hours after a meal.
The mental component in yoga is as important as the physical movements. Yoga is not a competitive sport, but a means to self-awareness, self-improvement and self-transcendence. An attitude of attention, care, and non-criticism is important; limitations should be acknowledged and calmly improved. Patience is important, and yoga stretches should be slow and worked up to gradually. The body should be worked with, and never against, and a person should never overexert. A yoga stretch should be done only so far as proper form and alignment of the whole body can be maintained. Some yoga stretches can be uncomfortable for beginners, and part of yoga is learning to distinguish between sensations that are beneficial and those that can signal potential injury. A good rule is that positions should be stopped when there is sharp pain in the joints, muscles, or tendons.
Yoga is an exercise that can be done anywhere and requires no special equipment. Yoga uses only gravity and the body itself as resistance, so it is a low-impact activity excellent for those who don't do well with other types of exercise. The mental component of yoga can appeal to those who get bored easily with exercise. By the same token, yoga can be a good stress management tool for those who prefer movement to sitting meditation.