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Grounded by Yoga Teacher Training


Yoga Teacher Training in the Finger Lakes

Class Offerings

Yoga Teacher Training in the Finger Lakes

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Sweet Surrender Yoga

Sweet Surrender

Surrender into long sweetly held stretches. This class can be as challenging as you make it – yet available to all. Held at 9:30am on the 3rd Wednesday of the month – much like Relax and Renew with some Deep Release options. Great for flexibility! It’s YOUR edge to play with! Student chooses how deep and how sweet you want to surrender. For beginner’s, we suggest a minimum of 10 classes with the same guide for proper delivery of yoga foundations.

Gentle Body Gentle Mind Yoga and Meditation

Gentle Body, Gentle Mind

A Grounded By Yoga Signature class! Soft purposeful postures to prepare the body and mind for meditation. Students stay close to the mat, often supporting the body with props to release and restore energy. We will methodically prepare the mind and body for meditation, creating an ease-ful and satisfying experience. Your guide will create a variety of focuses, breath practices and guided meditations to connect with consciousness, ourselves and the Universe. For beginner’s, we suggest a minimum of 10 classes with the same guide for effective manifestation of the practice. It takes time.

Deep Release Yin Yoga

Yin Yoga: Body Lab

Yin Yoga – A strong body focus.

Tuesdays and Wednesdays!


1st Tuesday: Chest, Shoulders, Twists, Laterals

2nd Tuesday: Hips

3rd Tuesday: All Over

4th Tuesday: Lower Body (Hammys, Thighs, Calves and/or Feet)

5th Tuesday: 2 Hour Circle (will continue if still interest – small up charge for members – $30 drop in for non-pass holders


1st Wednesday: All Over

2nd Wednesday: Hips

3rd Wednesday: Chest, Shoulders, Twists, Laterals

4th Wednesday: Lower Body (Hammys, Thighs, Calves,and / or Feet

5th Wednesday: Spine

Please get a Doctor’s release for those that are expecting moms.


Yoga teacher Training in the Finger Lakes

Yin Yoga

A deeper experience in postures with long generous holds. Targeting the connective tissue, joints, organs & meridians inviting astral, causal and physical awareness. Students remain close to the floor. You decide how challenging you want to make the pose, tap into various edges and observe how the breath speaks to you. Props are used to deepen and/or nurture the pose. Wendy is a Yin Yoga Certified Teacher.

YOga Teacher Training trauma Informed

Yoga Moderate

A physical step above Yoga Gentle. This class introduces strength postures and deeper movement for flexibility, body toning and focus. A straightforward class that gives the student opportunity to fine tune alignment, bandhas and breath work. Expect various types of breath work to enhance your end of class relaxation! For beginner’s, we suggest a minimum of 10 classes with the same guide for proper delivery of yoga foundations.

New to Hatha Yoga or Meditation?

Yoga / Meditation Beginner Series

Enjoy learning the key elements of a successful and effective yoga practice with other beginners! Our beginner series’ includes handouts and plenty of opportunity to ask questions and feel at home in your body (and mind). Upon completion , we offer many paths to continue your journey on. Discuss with your teacher what your next class should be, or simply taste them all! If you do not see a beginners series that suits you, please contact us for the next best class to start.

CLICK HERE for Next Yoga Beginner Series

CLICK HERE for Next Meditation Series

Move, Breathe, Meditate

Move, Breathe & Meditate

Namaste! Two-thirds of the class will be geared toward awakening the energy within us through a series of postures and breath work to better focus the body-mind for the stillness we lack in our lives. We will then anchor into a brief guided meditation (20 mins). This class is a great intro to many aspects of a yoga practice, creating a more rounded experience with your mind and body and spirit. Great class for family, friends, partners!

Relax into peace Yoga

Yoga Restore

Gentler than our other gentle yoga classes. We will passively stretch with the use of props and guided breath work. VERY calming and soothing. Regular practice creates a new way we view, perceive and accept daily life events. Expect some extra nurturing in this class.

Please note: This is not a Restorative Yoga class. Our Restorative Yoga sessions are over 2 hours long with no stretching and held monthly in Bloomfield.



Meditation is a different experience studying with the same teacher on a continued basis. Various bodily positions offered to suit YOU – yet effective for a meditative experience. Several meditation practices offered (Healing Meditations, Meditation for de-stressing, Meditation for Transcendence). Meditation with Ease starts Feb 2020. Give Meditation a chance to arrive, it can take several sessions, we are here to help.

Meditation Guided

Yoga Gentle

A Gentle approach to hatha yoga and structured for the expecting Mom as well! Connect, nurture, open the body and learn tools to relax. We’ll do some standing stretches, balance as well as seated stretches anchored with a final relaxation. Postures are not held as long as Yoga Moderate or Yoga Seasoned and extra instruction offered to beginners.

For beginner’s, we suggest a minimum of 10 classes with the same guide for proper delivery of yoga foundations.

Yoga Breathing

Breath & You...

A practice of quiet & controlled power. Bring insight into each breath and what it’s benefit is. Offered as a series, to create a habitual practice in and away from the studio.

2-3 hours of no food prior to coming to class.



Yoga Advanced Flow

Yoga Seasoned

Also known as Mixed Level Yoga or Yoga 1 and 2. A well-rounded physical practice. Level 1 students can explore level 2 postures if desired or stay within their own experience of Level 1. Posture binds and full balancing inversions are introduced. Longer holds encourage stronger muscle mass, flexibility and solid focus, preparing the mind for subtle changes each time you arrive. Knowledge and use of Ujaii, Bandhas and Principals of Alignment required.

Birthday Yoga

Birthday Yoga!

Looking for fun and unique way to celebrate your child’s birthday this year? Yoga themed birthday parties are fun, playful and engaging. One of our specially trained Kids Yoga teacher will incorporate child friendly yoga poses, interactive games and activities. It’s an hour of creative movement that kids will enjoy. Yoga Birthday parties run from ages 4 & up. Each party is custom-tailored. The event combines yoga, play and partner games, engaging kids both mentally and physically. Children learn yoga poses, games, and relaxation exercises. This program is held either at your facility of choice or either of our studios. Registered Children’s School with Yoga Alliance.

Prenatal yoga

Prenatal Friendly

Some women start Prenatal Yoga the moment they find out they’re pregnant! These friendly, strengthening, heart-opening drop-in classes will help you feel great, mom matter where you are on your journey. Those experienced with Prenatal Yoga guidelines may come to any class they desire. Prenatal Yoga is safe for any trimester when guided by an experienced teacher. Vicki, Sandy, Jackie and Julie will know the proper breaths, postures, and depths for you to use. We also offer this under our In Home Comfort Care program. Privately held classes are created on our calendars as well for groups of 5 or more moms-to-be. Private sessions available.

Kids Yoga

Grounded Kids Yoga

 Drop in!. Teaching children peacefulness can be the greatest gift. Enhances concentration, develops coping strategies, increases healthy responses to stress. Today’s kids are bearing a huge burden of parent’s expectation, school pressure and the competitive world. Moreover, video games, electronics and junk food are interfering with the value of connection. Such things may hide our children’s innocence and joyful life. Children often do not know what to do when inner stress arrives. Avoid medical intervention – drugs. Our children are in great need of mental fitness. Our Kid’s Yoga is safe and effective and guidance by an RYT teacher.

Yoga Philosophy

Yogic Philosophy & Nutrition

Yoga, the timeless science behind all true religions, consists of systematic and definite steps to realization of oneness. This informal group discussion will provide a foundation of philosophy and a deepening into your yoga practice. In this 4 part session, we will explore the obstacles to enlightenment and practices of overcoming these obstacles. Each session will hold deep self inquiry in which will present to you a piece of “lifework” for your following session.

Bhagavad gita

Bhagavad Gita Study Group

In our daily life, very often grave problems confront us and we lose our heart. Only at such moments of crisis do we experience the dire need of the Gita. The Bhagavad Gita expounds Vedantic principles in a concise, simple and beautiful manner. There is no problem in life which cannot find its solution from this book. It acquaints us thoroughly with all needed to make our life ready for the next. Offered in the winter months to pre / post Teacher Trainers.

Raja Yoga

Yoga for Addiction Recovery

Sandy has trained with Swami Sitaramananda, Durgalee for Recovery Yoga and Nikki Meyers – Y12SR. Her own journey provides great insight and combines this with her structural trainings. This program’s format begins as a closed group session for 15 weeks. Regular attendance is key. We add new groups on a “as needed basis”. Connect with Sandy direct at to earn more or visit the Journey to Healing page on this website.

Raja Yoga

Raja Yoga - Yoga of Meditation

The most popular sacred text of yoga is called Pantajali Sutras. Maharishi Patanjali incorporated a 8-limbed system to achieve liberation, or samadhi. the yoga practice referred to is raja yoga – the yoga of meditation. In a group or private setting we will discuss and practice the 8 limbs of yoga. Please note, there are no physical postures other than a posture comfortable for you for meditation.

GBY hosts approximately 4 Meditation classes per week –

Drop in as needed.

Yoga Meditation Post Incarceration

Post Incarceration

Grounded by Yoga Outreach allows students who are post incarceration or recovering from addictions or trauma to visit our classes at a reduced price. Our classes offer individuals an opportunity to re-establishing a sense of healthy, safe community (key in post incarceration) by participating in group classes at a facility that is tranquil, non-competitive and non-ego oriented. Please complete this form and join us in a class! For questions call Wendy at 585-394-1111

Trauma sensitive Yoga

Trauma Sensitive Yoga

Trauma-sensitive trained teacher, Sandy and/or Jackie. Sessions are open to all, there is no yoga experience needed. Each session offers individuals an opportunity to heal from trauma by learning to reconnect with and feel safe within their bodies (key when healing from trauma), reconnect with spirit (key in recovery) while also re-establishing a sense of healthy, safe community. Please see our upcoming offerings on our Journey to Healing page.

yoga parties

Your Gathering

Anything goes …almost! Class customized to meet your needs., just ask. We have recently hosted: Yoga Retreats…Bridal or Baby Showers…Birthday Parties (for kids, teens, or adults)…Bachelorette Parties…Holiday Celebrations…Corporate Team Building…Book-club Meetings…Family or Class Reunions…Divorce parties…Just for fun! All the above can be combined with Spa services if desired. Our place or yours! Please note: Our team honors the yogic tradition and will not host parties that would include wines, animal products etc. thank you for understanding!

yoga for the office

Yoga for the Office

The picture includes words from current clients when asked, “How have we helped your company?” Director Sandy Hicks began corporate yoga programs in 1994 and draws from numerous training in leadership building, stress relieving and team building tools. Several flexible options to meet your needs. each are personalized and are removed from the popular cookie cutter techniques. We also provide trainings for your own in house Yoga/Meditation guides. Schools welcomed! Contact Sandy at 585-861-9642 for a free consultation.

Online Yoga

Comfort Home Yoga

Comfort Home Yoga first began in 1986 when Sandy offered a session to a friend with the limited ability to move beyond their home. Now, this program has grown to include 4 surrounding counties. After completing her Therapeutic training in late 1989, she focused mainly on individuals who were injured, elderly or battling agoraphobia. Whatever your reason, we will do our best to meet you right where you are. We would like you to discover that the Yoga practices were created for those in need of healing, and we are prepared to help you on that journey. Professionally trained and friendly.

$105 for one hour / $185 for two hours

Restorative Yoga

Private Yoga / Meditation

Originally, yoga was taught by one teacher directly to one student. The great ancient teachers understood the importance of individualizing each yoga experience to meet the needs of the student. Today, a private session allows for a more intimate view into your practice. You can start a new practice, deepen your practice or spend some time working towards specific goals. When you work with a teacher one on one, the teacher is able to help you experience the benefits of yoga in an accelerated and personal way.


Together, we will set your goals and work towards….

Physical Goals

I would like to forward fold and touch my toes…I would like to rehabilitate an injury. As a new student, you may be intimidated by the public classroom environment private yoga instruction can help you integrate into our public classes. We can also provide one on one classes with your teacher on an ongoing basis. Today’s computer oriented society has us sitting and hunching more than ever.

Mental Goals

I would like to reduce my stress level …I feel the need to incorporate discipline in my life… if only I could reduce my worries to worry once a week instead of daily…how can I make time to feel good…I am just lost, where do I begin a journey of wellness? You are not alone in the questions, private one on one sessions can accelerate your ability to make each day a blessing.

Spiritual Goals

If you would like to discover inner peace within with the ability to access higher consciousness or if you feel down for no reason, explore what there is to know about true yoga. Our behind the scenes lessons are beyond the physical pictures you see in today’s mainstream yoga. Grounded by Yoga’s experienced guides take yoga well off the mat and into our deepest spaces,

Asha and Sandy currently accept private sessions at either studio or your home.

4 Session Minimum. Exceptions offered.


Birthday or special event coming up?

Looking for fun and unique way to celebrate your child’s birthday this year? Yoga themed birthday parties are fun, playful and engaging. One of our specially trained Kids Yoga teacher will incorporate child friendly yoga poses, interactive games and activities. It’s an hour of creative movement that kids will enjoy. Yoga Birthday parties run from ages 4 & up. Each party is custom-tailored. The event combines yoga, play and partner games, engaging kids both mentally and physically. Children learn yoga poses, games, and relaxation exercises. This program is held either at your facility of choice or either of our studios. Registered Children’s School with Yoga Alliance.

Tai Chi Finger Lakes

Tai Chi

SERIES 1: TAI CHI for Beginners, Balance, Stress Relief and Arthritis
Your teacher will introduce the background, warm-ups plus 6 specific forms for you to learn.

Health facilities worldwide have implanted this program. A super modality to assist in balance and over all wellness. Why is it great for arthritis?The slow, fluid movements draw the synovial fluid build away from the inflamed joints. You should experience a noticeable difference at the end (and before) of this 8 week session.

This is an all-standing program (no floor work). Student may also sit in a chair to do Tai Chi. Clean indoor shoes only (or barefoot). Dress for comfort.

SERIES 1-2: TAI CHI for Continuing Practitioners
Perfect for those who are reasonably comfortable with the Part I forms, OR have some other Sun style Tai Chi experience. Too challenging for first timers

In this class you will learn new forms that continue the 6 forms learned in Part 1.

The first half hour will be practicing our warm ups and Part 1 forms

The second half hour will be learning new forms and gradually putting them all together.

Wonderful for balance , arthritis, stress relief, and a general feeling of well being


Any questions regarding Tai chi – please contact Sandy Helfand direct.

Over 2 Hours Restorative Yoga and Meditation

Restorative Yoga

Restorative Yoga by Candlelight (2.25 Hours)

More than a class,this is an experience! A GBY signature program by offered by certified restorative yoga teachers.

Restorative yoga poses require no muscular exertion.  Supported by blankets, bolsters of all shapes and sizes. Each pose and each breath serves to lead you further up the ladder of expanded awareness.

Each posture provides a floating affect and carefully placed positioning of the bodies enhances receptors within that assist in your experience. How is this different than Yin Yoga? Yin Yoga provides deep stretching activating the sympathetic nervous system, Restorative Yoga, nothing is stretching, therefore activating the parasympathetic nervous system.

Teachers may incorporate guided imagery and journeys, meditation, aromatherapy , gentle grounding touch as well as a few surprises. No yoga or meditation experience is needed.

Offered 1-2 times per month ($40). Fills fast. Please see our event calendar to book or our live calendar.