Yoga Classes and Styles

Gentle Yoga
A nurturing class involving some support and props, easy poses and breathing techniques in order to achieve gradual but deep physical and mental release, healing and opening. A very Gentle approach to Yoga
and structured for the expecting Mom as well! Gain flexibility, focus, strength, and awareness through a gentle practice that is designed especially for the pregnant woman's needs. It is a time for connecting,
nurturing, slowing down and learning to meditate, These are not just basic stretches. Their intention is to detoxify and nourish the body's organs. We'll do some standing stretches as well as seated stretches
anchored with a final relaxation. No experience necessary.

Prenatal Yoga Only
This class is for you to surround and bond with other expecting Moms......Nora will guide expecting Moms in a quiet place to turn their focus inward and bond with their child, while strengthening
their bodies and utilizing the breath. These classes also offer women a time to be comfortable with the changes in their bodies, throughout pregnancy and bond with other women who are
pregnant.

Somatic Stretching - Donation Based!
Created almost forty years ago by Lilian Jarvis, Meredith’s mother and former principal dancer with the National Ballet of Canada. It has become one of the most advanced methods for increasing flexibility and
reducing pain through its unique approach to the 'stretch reflex' – the natural, contractive force that protects the body from injury.
By stretching without resistance into muscles, this contractive force relaxes, freeing the joints, increasing resilience in tendons, ligaments and muscles and conditioning the body so that you can USE it better, with less
risk of injury. This creates easy movement, less aches and pains, improved postural alignment, higher energy and a finer sense of what your body is telling you can be done when you're in pain - or how best to avoid
it. Somatics is a system of neuromuscular re-education to help relieve lower back pain, tight shoulders, stiff neck, sciatic pain and many other body discomforts. Somatic stretching is a valuable addition to the routines
of yoga students to facilitate free and painless movement. No experience is necessary

Meditation in Motion - This class combines the ancient arts of Tai-Chi and Qi-Gong. Tai Chi is rhythmic patterns of movement coordinated with the breath to achieve a sense of inner
calm. The concentration required for Tai Chi forces you to live in the present moment. Qi-Gong is gentle physical postures that align and integrate the breath through focused intention. Benefits of
both that promote overall feelings of well being are...improved balance, flexibility, muscle strength and reduced blood pressure, anxiety, and depression. Philosophically, Tai Chi and Qi-Gong are
believed to help develop human potential and increase higher realms of awareness.

Yoga Breath & Basics – Beginner’s 8 Week Series and 6 Week Series
This class teaches and reviews basic yoga principles, postures, and alignment. Learn a variety of postures, sun salutations and pranayama (breath awareness in a class that changes weekly
to expose students to the foundation of what yoga has to offer. This class is for the Beginner or refresher Each class is anchored by a variety of relaxation techniques. Next Series starts
Fridays 4:45pm September 30th.....Enroll or notify studio at earliest convenience.

Restore YourSELF / Prenatal - all trimesters / Therapeutic
The class will begin with a focus on breath and awareness. We move gently into poses accessible and safe for all anchored by restful and restorative poses allowing
you to surrender and absorb and integrate your practice. A perfect prenatal yoga practice for ALL trimesters! This class is great for those who are new to yoga,
recovering from injuries or trauma, seeking stress relief, restoring their bodies from a more vigorous practice, as well as those interested in exploring stillness Truly for
every body...."re-set" your body in this meditative and balancing class. We will also explore using the wall as a "prop"....The Walls allow you to move deeper into
poses, to understand alignment more in depth, and to just be more playful in your practice. 60 minutes.

Meditation and the Breath of Life!
Come join for us for a new class entitled 'Meditation and the Breath of Life'. The secret to vibrant health is the breath! The breath is a powerful part of our bodies and by learning how
to work with the breath it can be very beneficial in calming the mind and emotions. Have you ever noticed that when you get angry or upset your breath becomes short? Pranayama is
the Sanskrit term for breath control of one's life force. That force nourishes our bodies with oxygen, makes us want to move, and just plain live. Our breath is our life force so why not
learn how to work with it instead of against it? This class is an introduction to Pranayama and Meditation. We will learn how to sit in quiet contemplation and focus on the control of
our life force. Open to those already practicing Pranayama and Meditation. Caution: Be ready to experience clarity and mindfulness in your daily life after class. Come breathe with us
on Tuesday evenings and sit in
silent s u r r e n d e r………

Yin Yoga
Recently Yin Yoga has been "re-discovered", and more and more students of yoga are adding this challenging form of practice to their regular sadhana. New depths in postures, deeper
ranges of motion, or an increased flow of energy may only be achievable by focusing on the deeper tissues of the body. This is why so many students are finding Yin Yoga to be the perfect
compliment and balance to their more active, yang practices.
Yin Yoga is hard to classify, for good reasons! It is suitable for beginners and those with stiffer bodies because of its slower pace. The poses are held longer, giving time for the body’s
deep, dense tissue to soften and release. Yet it also benefits long-term Yoga practitioners for the same reasons, complimenting active practice and providing opportunities to explore the
mind’s responses to the challenge of staying with the sensation of a long-held pose. Yin Yoga is highly beneficial for the body’s connective tissue, including the joints and ligaments. With
this new awareness of the ancient practice has come the need to know more about it. The purpose of yinyoga.com is to help the interested student start their own journey of discovery,
while providing some help to the many who are already deep into the practice. Wendy Stoddard will be guiding you through this class...

Meditation Nights...Meditation Mornings
Meditation is most effective at dawn or dusk. All level students may come together and practice meditation. Your guide began her meditation practice at the age of 11 with the great
Maharishi Mahesh Yogi and holds her own meditation twice daily.

Sitting Yoga - Therapeutic
(reservations required. Chairs limited to 8)
These classes are appropriate for those with MS, Parkinson's Disease, Fibromyalgia, cancer survivors and other conditions or those who want a slower paced class. The class is open to
students who use walkers, canes, and wheelchairs. Benefits of yoga include: improving range of motion and flexibility, involvement in a social activity, strengthening muscles and joints,
and reducing stress. These classes include yoga poses for the body, breathing exercises, and relaxation techniques. Most of the class is done seated in a chair. For those who are able, some
standing (with support) and floor movements may be given. For those who are unable, alternate poses will be given for those remaining in the chair. 60 minutes. We are limited to 8
chairs and these classes fill very quickly. Please register ahead of time. Your guide, Sandy Hicks, has received over 250 hours of Therapeutic-Specific training.

Private Instruction
(Yoga Studio in Bloomfield or Canandaigiua or Your Home)
Available by appointment for students who are new to yoga & are looking for a one on one introduction to the practice,
returning to yoga after illness or injury and need special attention (Pre Natal, Depression, Anxiety, Arthritis, etc) or
looking to deepen their practice and explore more advanced postures and concepts.
(fees depend on class type/number of students/length of session)Sandy has over 250 hours of Therapeutic Yoga training.

Morning Yoga
Start the day out right. Carry the Inner Peace with you throughout your day! All levels welcomed. This morning yoga class for all levels will bring balance, strength and focus to your
morning routine and get the day started right. Class will be guided at a level that is appropriate for those attending. 60-75 minutes

Mixed Level Yoga/Open Yoga
This is a mixed level class of Level 1 and Level 2. Asana variations will be offered throughout the class. Student will have the option to explore deeper asanas.
Focuses on a wide variety of postures both gentle and intermediate. This class helps students to develop breath awareness and control while exploring at a moderate pace and optional
depth. Each class will focus on a different posture or series of postures to help further and explain one's yoga practice. We encourage that each time a student practices they leave a little
wiser and a little stronger. 75 minutes.
Note: OPEN YOGA means class will unfold in the manner needed dependant on the students attending.

Level 1 Yoga
Gently broaden your foundational practice. This class is open to all levels of students from the beginner to the experienced. This Yoga class is a sequence of asanas (poses) that are held
for a minimum of 5 long breaths. The point of awareness in this class is the union of the breath, body, & mind. A practice of being in the Present Moment. Learn to get out of the way to
find your true self. Who should Practice? Students that have practiced yoga prior and are comfortable with basic postures. Yoga level 1 helps students to make the transition from Gentle
Yoga as seamless as possible. 75 minutes.

Level 2 Yoga
You will begin to explore more challenging poses and breathing techniques. Strong understanding of alignment, and recognition of the names of the poses is needed for this class as well
as a constant integration of the bandhas and ujaii breathwork. Postures will include more advanced inversions, back bends and arm balances. 75 minutes

Level 3 & 4 Yoga
(by permission of the instructor)
Student will have at least 3 months regular practice in Interdisciplinary Yoga at Grounded By Yoga as well as previous experience for a minimum of 2 years. More challenging postures
will be offered with the main focus on experiencing stillness in postures held for much greater lengths. Instructor will be assisting (when needed) at a more greater depth to help advance
and deepen your practice. This class will be held in a higher temperature room of 92 degrees. Advanced pranayama will begin the class an we will conclude with a lengthy, comforting
Savasana . 90 Minutes

Kripalu Yoga
A Yoga that reflects a synthesis of traditional approaches. It is based on the teachings of Swami Kripalvanandji. Kripalu Yoga incorporates into one system the physical and purification
practices of Hatha Yoga; the mental disciplines of Raja Yoga; the prana awakening principles of Kundalini Yoga; the devotion of Bhakti Yoga; and the emphasis on service of Karma Yoga.
A Kripalu style practice that incorporates the discipline of the breath and mental focus to build strength, balance and flexibility. The practice will include a mixture of pranayama,
pratapana, flows and some long held postures.

Vinyasa Movement
Open Vinyasa- Linking a series of poses together using our breath and encouraging each participant to go at his or her own pace, depending on fitness levels and
individual needs. I offer modifications (for beginners) and challenges (for more advanced yogis) to each flow series, in an effort to meet the needs of all individuals
in the class. The physical path of yoga, is more than a workout – it is a conscious journey of discovery.

YogaMELT "Once you go hot, you don't want to go back"
The connective tissue is difficult to access, and to stretch it, you need gravity, time and heat, This class is a great compliment to your regular practice. At 92 degrees, muscles and
connective tissue are at their peak for stretching and lengthening. Expect to feel renewed and detoxified! Note: this is not "Bikram Yoga"... I developed YogaMelt ~ allowing us to go
beyond the same 26 poses and allow Yoga it available and beneficial to all abilities. At Grounded By Yoga, I strongly believe in incorporating postures as NEEDED - depending on who is
in front of me, not using the same postures and sequence over and over . Allow your Yoga practice to be a never-ending journey mentally as wellas physically.......
This class is not for beginners, those with heart disorders, HBP, or very low blood pressure as well as those who do not do like the heat (of course...lol) Expecting Moms may practice
YogaMelt - but please contact Sandy first.

Principal Based Partner Yoga TM
Partner Yoga is not a substitute for individual Yoga practice, it is an accelerated path to experience directly the root principle of Yoga - union. To experience union, we relax into the
present moment and our individual presence. From this primary connection with ourselves, we realize our essential sameness and unity with others. While suitable for intimate partners,
this practice allows everyone to explore interpersonal dynamics in ways that nurture all of our relationships — making it a powerful tool for teachers and counselors, friends, parents and
children, and all individuals seeking personal growth. Pre-Enrollment required as we limit this to 10 couples and is an 11-week series ($350 per couple) based on 11 principles. PBPY
Certified.

Baby & Me - Special 4 Week Series! Next Series Begins January 2012...Save your seats!
Baby and Me focuses on strengthening the spiritual, emotional and physical bond between parent and child. Using interactive, slow-moving postures the class is ideal for parent and
babies 4 weeks to crawling. Class also includes infant massage and various exercises that assist the development of your child's motor skills. Me and Baby Yoga will help carry you
smoothly through the busy early months of caring for a new baby.4 weeks to pre-walking. Approximately 60 Minutes.
Update: Beginning October 2nd, join this 4 week series. Week one: Bonding, Week 2: Postnatal Week 3: Baby Yoga! Week 4: Putting it All together. This series' intent is to provide you
with integrative tools to be able to do this right in your own home!

Children's Joyful Movement, Mindfulness & Focus - Next 4 week Session November 27th
Mindfulness is a technique that fosters inner calm, increased awareness, and a sense of well-being. Over the past three decades, the practice of mindfulness has been
taught to adults in hospitals and clinics to assist in pain management, stress reduction, and healing. Now mindfulness is being introduced in schools, to incarcerated
youth, and in youth-based programs around the world. This class is designed through Goldie Hawns wonderful foundation for children and mindfulness.The new field
of teaching mindfulness to youth is a profoundly beneficial development for the education of children from grades K through 12. Research shows that mindfulness
decreases stress, attention deficit issues, depression, anxiety, and hostility in children, while benefiting their health, well-being, social relations, and academic
performance. Children can easily learn these techniques, and when learned young, they become lifelong tools. Instructed by Sandy Hicks - certified Childrens Yoga
RCYT

Tween Yoga - November 27th! PREREGISTER.

Yoga-Bond - Family Yoga!
This is too much fun............! Come see what it's all about!

Restorative Yoga
What I like to call Quiet Yoga or Mindful Relaxation. Let the props do the work. This is a deeply nourishing practice which can ease anxiety and depression, facilitate restful sleep,
bolster immunity, and promote healing of soft tissue injuries. This class is for a wide array of students of any level of ability who want to find a deep inner peace. No experience
necessary– 2 Hours and 15 minutes

Restore a sense of calm, peace, clarity and tranquility as we move gently into poses accessible and safe for all ....Allow yourself to surrender and become absorbed by the props and Earth
beneath you..... Special "extras" privided by your guide(s) will sned u into the heavens
his class is great for those who are new to yoga, recovering from injuries or trauma, seeking stress relief, restoring their bodies from a more vigorous practice, as well as those interested
in exploring stillness. A perfect prenatal yoga practice for ALL trimesters as well!

Truly for every body...."re-set" your body in this meditative and balancing class.

I highly suggest you do not have plans after this workshop. Continue to retore in your home in gentle activity.

$35 Pre-Enrollment/Payment Only (allows me to add as many assistants as needed).

Pilates Mat
Pilates is a body conditioning routine that helps to build flexibility, strength, endurance and coordination through a series of fluid, controlled movements that strengthen the
"powerhouse" core. Students are taught the concepts of core strength and stabilization as well as how to use your "powerhouse" throughout life's daily activities.
The result is a longer, leaner, stronger body. Pilates is a complementary discipline that enhances diverse athletic and recreational interests. No experience needed. 60 minutes. Guided by
Nadine Colbert.

Phoenix Rising Yoga Therapy
Bring the wisdom of yoga into your daily life with
Experience gentle movements, guided meditation, self-reflection
and speaking in a supportive group setting. No experience needed!
Sample of Class Themes for the month of May:
May 17: Awareness:
Awareness is an essential building block to living an authentic life. Awareness means letting go of old mental habits, slowing down and being attentive, curious, engaged in our lives. In
this class, you’ll be invited to notice your patterns of awareness in your life.
May 24: Acceptance:
Imagine what it would be like to be able to simply observe yourself with a compassionate self-presence? No need to fix or change. No judgments. This class will guide you to explore
your relationship to acceptance, or non-acceptance, in your daily life.
May 31: Choice:
Explore your relationship to Choice and the process of Choosing. Notice your tendency to choose out of habit or fear, rather than from a place of awareness and personal power.

Grounded Kids
Ages 5-9
(parents may contact me to request other age groups and I will add classes as needed)
Having fun is central to "Grounded Kids Yoga" and children are encouraged not only to play, but to let their imaginations guide them. Yoga provides an alternative
outlet for creativity and self expression which helps children manage stress, reduce anxiety and feel a greater sense of being. With a regular practice of Yoga, children
will sleep better, improve their body awareness and their body image, build co-ordination and confidence, improve their ability to manage stress and anxiety and
develop focus and concentration to increase their ability to learn in the classroom. Each series is a 5-week building series. We will prorate your membership should u
miss the first week. 50 minutes (summer special 4 weeks for $40).

Yoga For The Curvy Gal/Big Guy
These yoga classes are offered specifically with the round body in mind. In these classes not only will you have the opportunity to explore yoga in a way that suits your
constitution/anatomy best, you will also be able to practice and explore in a comfortable, non-competitive environment in small groups, in pleasant surroundings. Classes will include
restoration (deep relaxation) practices, gentle yoga and mindful movement.
Absolute beginners welcome along with any other “level.” Any size is welcome. This exploration is not about how big or not big, nor how advanced or not advanced, how flexible, nor
how strong. It is an opportunity to come and begin from where you are, to move your body and quiet your mind in a comfortable, supportive environment

Rochester NY!

Mind - Body and Fitness Classes

GENTLER CLASSES
No Experience is necessary. Gentle classes are nice place
to return to from time to time even as experience yogis.

Class Descriptions
(broken down into categories of Gentle,
Mixed, Family and Workshops)

CLASSES for EXPERIENCED
Foundational experience desired

Offered Periodically/Monthly
See Schedule or Join our Facebook page

CLASSES for FAMILY

All adult classes are
suitable for ages 14 and over

All classes with Nora, Amita or Sandy are
Prenatal Friendly...we are
trained/certified in prenatal yoga ~ let us
know your trimester and any additional
medical info.