Stretch, exercise and mindfulness classes for your workplace
We make it easy to run an on-site program.
Our goal is to teach you mental and physical stress management techniques
Try a class below!
Monroe, Ontario & Wayne Counties and Erie & Niagara
Rochester, NY, including Brockport, Greece, Webster, Irondequoit, Henrietta, Brighton, Pittsford, Perinton, Penfield,
Macedon, Palmyra, Canandaigua, Clifton Springs, Geneva, Sodus, Ontario,
and Buffalo, NY, including Amherst, Clarence, Orchard Park, and Cheektowaga, NY.
Booked in 10 week sessions. Click for descriptions.
Yoga is three things: postures, breathing, and meditation. Postures: create stability and comfort in your own body. Breathing: release tension and create hormonal balance. Meditation: learn how to be still and “be” rather than “do.” We start teaching the foundation so all levels of experience & body shapes & sizes are welcome.
Slouching in front of the computer leads to weak abs and back & a tight chest. Breathing can be severley limited over time & the body’s natural response is to stress out even more! To counteract our poor work posture, Pilates can teach the foundation of aligning and strengthening the mid-region in an easy to learn format. This class welcomes employees trying to better manage their weight, who have back pain, and who are pregnant or post-partum to tone the mid section.
- Physical Fitness 70%
- Mental Fitness 30%
Stretch and Tone
A half an hour of Pilates and a half an hour of Yoga taught by an instructor trained extensively in both. Strength building in Pilates focuses on the core: the abs and the supportive muscles of the back. Glutes and arms may also be included. Lengthening in yoga helps with endurance and recovery, especially for athletes. This class will change your idea of what “Pi-Yo” is and challenge both your body and mind.
- Physical Fitness 70%
- Mental Fitness 30%
This class is about movement for those who are already exercising regularly. Headstands and handstands are not a pre-requisite. Stringing poses together in a “flow” is often called vinyasa & can be more challenging than a class with static/held postures (classic Hatha yoga class). Active yoga increases heat in the body, increases caloric burn, and expects students have some previous yoga or stretching experience.
Stretch I and II
We all know we need to stretch. Learn the proper technique in a 30 or 60 min format.
Sometimes we just need to kick our metabolism into full gear! Especially when the experts say that 8 hours of sitting has the same effect as smoking a whole pack of cigarettes! We use planks, burpees, lunges and squats (and more) to tone the body from head to toe. Set to fun music & designed to make you sweat!
- Physical Fitness 80%
- Mental Fitness 20%
Mid Shift Energy Enhancer
The perfect class for a 12pm lunch break or 3pm low energy slump. This mid-day energy enhancer is designed to allow you space to breathe, relax, and re-energize stagnant muscles so that you can maintain focus, patience, and a positive attitude throughout the rest of your day. Generally this class is a short format of 20-30 minutes and can be done in work clothes.
We know you are on a tight schedule. Chair Yoga can be done in as little as 20 minutes, without changing out of your work clothes, right in the conference room. It is also great for the colleagues who wouldn’t try group fitness or yoga but need a good stretch and a break to breathe. As with all yoga classes, we teach essential breathing techniques that manage stress right in the moment!
- Physical Fitness 50%
- Mental Fitness 50%
Love music? Love to dance? Or want to move while you exercise? This class will make your whole body smile! This fun, Latin music inspired dance class has the whole body moving and sneaks in cardio and muscle toning benefits. This is the class to do if you need the cardio but have a tough time motivating to do it. We still fit in the crunches, lunges, and twists!
- Physical Fitness 85%
- Mental Fitness 15%
Any weekly class can be booked as a workshop. A workshop is a monthly, quarterly, or single booking.
A great idea for a retreat or training day or to sample a new type of class.
The following classes are only offered as workshops at a slightly higher price than weekly classes.
These classes are at a different cost than general workshops and may include a material fee or be a per person cost.
Mindful Walking and Outdoor Yoga
Engage your senses in the outdoors! The instructor will incorporate mindfulness techniques, mindful walking, and yoga poses to help you increase happiness and return to work refreshed! Only 180 minutes of walking per week can increase your mood as much as a prescription of Prozac!
A class that develops the skill of being present and flexible in changing circumstances. Meditation techniques, efficient breathing, relaxation and gentle yoga-based physical movements are introduced. Companies like Google and General Mills teach mindfulness practices to their executives to enhance performance within the company. This is a great special workshop at department meetings, retreats, or training events.
- Physical Fitness 30%
- Mental Fitness 70%
- Physical Fitness 0%
- Mental Fitness 100%
Yin Yoga and Meditation
Release deeply held tension in the connective tissue to relieve chronic pain, emotional stress and mental fatigue. Stretches are held longer and in a supportive way to create a new kind of length in the body. This class will ease you into a meditative experience: deeply calm and in balance.
Stress Relief Yoga
Mindful Eating Awareness
This three part workshop is to teach participants how to be more aware and awake while eating. Eating tends to be a time we distract: reading, watching TV, or socializing while we munch. And we look for external cues on how much to eat regarding portion size, caloric intake, or even when we judge our weight gain.
Mindful eating gives us more choices and turns our attention inward to look for internal cues regarding taste, satiety, hunger levels, and fullness. Also we learn a number of short and long meditations to increase our mindful attitude when sitting down to eat.
The MELT Method ®
The MELT Method is an innovative technique of pressing hard and soft balls on points on the hands and feet to relieve stress and pain in the upper and lower body. It affects the connective tissue which may be the key to pain management without drugs. Great for carpal tunnel syndrome, sciatica, and enhanced physical performance. You can feel the effects after only 20 minutes! It is a great workshop to introduce wellness to a population with significant physical limitations or is not interested in a “fitness” routine.
- Physical Fitness 80%
- Mental Fitness 20%
Healthy Heart Yoga
Yoga to Beat the Blues
This class adapts yoga therapeutically to address anxiety, depression, grief and other emotional states. This is open to all, especially those wanting to dive in to a deeper understanding of yoga’s applications. Breathing techniques, hand positions (mudras), sound therapy (mantra) and guided relaxation (yoga nidra) are introduced.
- Physical Fitness 40%
- Mental Fitness 60%
Lunch & Learns
Lunch and learns kick off our 10 week class sessions. Also a good alternative if you are on a tight budget. Stimulate interest for new wellness initiatives or include this in your department training day.
Mindfulness for Stress Management
Learn how yoga relates to mindfulness, what is mindfulness and leave with valuable techniques to integrate into your day.
In this lunch and learn we will come together to fully enjoy our lunches practicing the tools of Mindful Eating. Get an introduction to the background of Jean Kristeller’s Mindfulness Based Eating Awareness program, how you can integrate presence into your meal, the internal tools you aren’t using when you eat and learn why meditation plays an integral role. This class is both educational and experiential.
Get better sleep with Yoga Nidra
Do you struggle to sleep well? Do your co-workers? We will draw the connection between the practice of Yoga Nidra and a good night’s sleep. Yoga Nidra, the practice, is done laying down or supported with the head resting on the table. This practice has been studied in groups experiencing PTSD and has proven to help release deeply held mental and physical tension within a 15 minute practice.
Yoga Tools for Mental Health Professionals
Yoga and mindfulness practices can greatly enhance a mental health professional’s self care routine as well as the tools they pass on to their clients. Learn how yoga affects the mind, not just the body. Try exercises for yourself as well as easy ones to do with your clients. This can be a 45 min lunch and learn and extend into a 10 week Yoga & Mindfulness class.
Breath control is one of the best ways to manage your stress level. Incorrect breathing can affect not only the mental state, but also the way the body feels. Learn the mechanics of the breath and how breath and stress affect one another. Practice breath control techniques, called pranayama to manage the mind and revitalize the body.
Many want to try meditation but don’t know how. Others have tried and discontinued their practice. Some don’t know anything about meditation but need something to release stress. In this lunch and learn we warm up the mind to practicing meditation. This is educational and experiential. The meditation we do at the end of the presentation reflects what participants are interested in learning about.
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Classes designed for your workplace!
Yoga certainly benefits my work, in that it helps me to more mindfully attend to my clients. I also think it has promoted positive interactions between work colleagues.Donna W.