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Yoga Classes

Inward Office Yoga works one-on-one with wellness committees and Human Resources departments to better understand your wellness program goals ands what your individual employees need to stay healthy and stress free at work.

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Yoga & Mindfulness classes for your workplace

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Classes that come
to your workplace.

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 We bring the
supplies for class.

Classes that come to your workplace.

 We support your wellness program goals through innovate class programs.

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 Integrating our programs helps with focus at work, improved morale and the feeling of value among employees.

Our services are designed to help you release stress mentally and physically.

Explore our classes and workshops below!

 

Weekly Classes

Yoga Fundamentals

Yoga is three things: postures, breathing, and meditation. Before we learn to meditate we must create a stable and comfortable body to exist in. Learn how to work out those kinks and even how to breathe the right way! Yes, there is a right way and a wrong way! We all started where you are so this class is open to all shapes, sizes, and fitness levels!

Active Yoga

No this class will not have acrobatics. We will not even do headstands or handstands or arm balances. Why? Well we think that stringing poses together in a “flow” is active enough while at work. We are teaching ourselves how to “be” in our own bodies without achieving a goal. This class is great if you are already active and have a “Type A” personality. We all need to get moving and this is easily done in any work space.

Pilates

As soon as we slouch, we begin to weaken our abs and back. What are those, do you ask? The space between the chest and the seat is our focus here. Try it now! Sit up straight, lift the chest, slide the shoulders back. Do you feel it? Yes, those are your abs! This class is excellent if you are a new mom, if you have lower back pain, work at a desk all day, or want a low impact, strength focused class. If you have osteoporosis or osteopenia and are interested in this class – please make sure to let us know! We know how to vary poses so they are safest on your body!

 

  • 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%

Yoga Nidra

Yes, we agree, relaxation is impossible as all of us are in a 24/7 workday. So use our teachers to guide you safely into a space where you can renew your depleted energy. With stress levels stripping away our energy, it can be a challenge to get back into fitness when our bodies are crying out for rest. We endorse it here! Don’t be afraid to fall asleep! Don’t worry about anything! Great for those of varying physical fitness levels that want to improve mental fitness like creativity, patience, and focus. Also known as “Meditation for Type As.”

  • Physical Fitness 0%
  • Mental Fitness 100%

Foot Yoga

Feet hurt? Legs tired? Ready to get into healthy routines but feel stuck in your own body? This class integrates acupressure points with your yoga class. Great for staff who are on their feet all day or who have decreased circulation in their extremities. This class uses a few different hard and soft and textured balls to stimulate points in different ways. It is a new way to increase flexibility as we relax the muscles and learn self massage techniques you can take home!

 

 

  • Physical Fitness 65%
  • Mental Fitness 45%

Chair Yoga

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 touch yoga with a stick but need a good stretch and some time 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%

Body Toning

This class is 20-30 minutes long and is a great add-on to an hour long class. We use kicks, punches, lunges 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%

Zumba

Love music? Love to dance? Or want to learn how to dance? 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%


Workshops

The MELT Method ®

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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%

Mindfulness Workshops

A workshop 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 class to incorporate at all staff meetings, departmental retreats, or training events.

 

 

  • Physical Fitness 30%
  • Mental Fitness 70%

 

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%

 

Laughter Yoga

 

This class is designed to access your inner child and bring a feeling of joy through laughter exercises. Breathing and movement are included in this workshop. It is an excellent ice breaker during a department retreat or training day.  Also if your group is going through a stressful time and needs to have the opportunity to release stress in a unique and unexpected way. The body cannot distinguish between real and fake laughter and therefore the stress relieving benefits (decreased BP and cortisol levels) are instantly noticeable.

 

 

  • Physical Fitness 30%
  • Mental Fitness 70%

 

Mindful Therapeutic Yoga Practices for Veterans

This class is taught by a military spouse who has years of practice doing yoga and navigating the stresses of military life. In this class we work with the veteran population to introduce physical postures, breathing techniques and a relaxation technique called Yoga Nidra to manage chronic pain, deeply held mental tension, and work on balancing the physical body.

 

 

  • Physical Fitness 60%
  • Mental Fitness 40%

Caregiver's Yoga

 

Caregivers need self care time too. Learn techniques that renew and revitalize you so that you can serve better. Great for nurses, home health aides, and those caring for aging parents.

 

Mindfulness Based Stress Reduction

How many things are you doing right now? Multi tasking has actually proven to be less productive than single pointed focus. Let’s spend time becoming more mindful and learn how to bring our attention back to the present moment.

Creating a unified attention helps us accomplish tasks more effectively and with fewer errors. Each MBSR class will include yoga postures, breathing and relaxation exercises, and throughout the session will introduce emotional intelligence, and self awareness topics that are applicable to the attendees. Each class has a lecture component, discussion or quiet reflection, as well as practicing meditation and yoga.

Mindfulness Based Stress Reduction aims to equip your employees with tools to manage the ups and downs of life with techniques they can bring home to manage their own stress levels in a 15 minutes a day home practice. There is no pre-requisite or physical limitation that would exclude an employee.

Yoga for Healthy Blood Pressure

Healthy blood pressure needs a multi faceted strategy. Holding a gentle fitness class like our Yoga for Healthy Blood Pressure brings together a community of support for those struggling to manage their own numbers.  We teach slow paced postures, healthy breathing techniques and meditations that manage the mind. Blood pressure monitors at the conclusion of class help participants to see changes within their numbers and motivate them to continue to come.

Yoga for Chronic Pain

Self Massage + Relaxation = our way through the pain. Basic yoga postures and breathing technique will be introduced. This class can be done in a chair or with mats on the floor.


 

Lunch & Learns

 

Mindfulness for Stress Management

Learn how yoga relates to mindfulness, what is mindfulness and leave with valuable techniques to integrate into your day.

Meditation

Dispel myths about meditation and learn how varied actual meditation practices are. Practice a guided meditation at the end.

Yoga Nidra (Guided Meditation for Type As)

A half hour format class with a brief introduction into the practice of yoga nidra followed by the practice of yoga nidra or “aware sleep.”

Yoga Tools for Mental Health Professionals

Why and how does yoga work to manage the mind? Learn tools that mental health professionals can use for self care as well as exercises to use with clients struggling with anxiety and depression. This can be introduced in the lunch and learn and extended into a 10 week session.

 

Breath Control

Did you know that proper breathing can affect lower back pain? Learn the mechanics of the breath, the anatomy, and how breath and stress affect one another. Practice breath control techniques, called pranayama at the end.

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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.

University of Rochester, Mt Hope Family Center

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