Your Practice. Expanded.

Yoga is the practice of quieting the mind. ~Patañjali

 

We offer a wide variety of workshops, trainings  and stylistic approaches to the practice of yoga.

 

Experience the unique depth and breadth of  practice...it's a part of what TRU is all about!

 

 

Our goal is to create an environment that fosters health and well-being.

Whether you're a beginner or an experienced yogi, come as you are with an open mind!

Workshops, Trainings, & Specialty Classes

Biomechanics of Yoga Asana w/ Kay

12/8/19 

2:30 - 4:30

CEUs available

$35

In this afternoon workshop, Kay will review some basic biomechanics of the major

joints in the body in order to create smooth, safe action in yoga asana

 

Because this is a brief workshop, we’ll cover the major joints and details of 1-2 lesser-known

joints and how they impact our practice.

Instead of this being a ‘therapeutics’ class, I like to refer to this as a ‘Safe Asana’

class.

 

We’re not here to address injuries in yoga, but injury prevention instead.

When we move smoothly into and out of yoga poses, we can nurture our bodies in a

way that builds us up instead of wearing us out.

 

This workshop is an excellent

resource for teachers to tune up their anatomy based teaching, or for yoga students

looking for the underlying ‘why’ in certain yoga shapes.

Backbends w/ Vanessa

Intermediate +

12/14/19

2:30 - 4:30

$35

Are you weary of backbends? Is your backbody an enigma?

Can the low back ever experience a safe, intentional bend? Does being open make you feel vulnerable or anxious?

We will explore these questions and so much more in this 120 minute workshop. Together we will focus on refining our skills of interoception and the use of our anatomical tools.

 

With a combination of strength building exercises, mindful movement, and purpose driven alignment we will explore our

physical, spiritual, and emotional boudaries with back bending.

Restorative Body Work w/ Liz

Assisted by:  Kay and Hong 

12/14/19

6-8 p.m.

$35

Join Liz Laneri, a certified 500 hour yoga teacher and licensed massage therapist, for a 2 hour restorative workshop with bodywork and massage. You'll experience floor-based gentle and restful postures guided by Liz while Kay and Hong , bodyworkers and yoga teachers, provide various forms of hands-on healing, massage and energy work. This self-care workshop will help you release tension, soften your eyes, and ease your mind. You'll leave feeling more rejuvenated and relaxed then when you came in!

No yoga experience necessary! We'll provide props, you bring the mat (or rent one here!), just dress comfortably and get ready to relax!

And sign up fast, this workshop is limited to 22 participants and often sells out!

Acoustic Yoga with Ben & Marissa

Sunday December 15th 5:00 - 6:15 p.m.

$15

Join 200-YTT Marissa Bland and local musician Benjamin Sheridan on Sunday 12/15 for Acoustic Yoga at TRU.  This 60 minute accessible vinyasa flow and the most relaxing extended savasana with massage (optional), assists (optional), lavender eye towel (optional) and so many yummy props to fully relax and rejuvenate before the start of your week.

Sound Bath Journey: Relaxation and Release:  The Winter Solstice Edition

$15 

Saturday December 21

7:00 -8:30 p.m.

Click here for tickets

 

People have been healing through the power of sound since the beginning of human civilization. In every culture, music is played in spiritual ceremonies, celebrations and times of grief to release, connect, move and hold each other. Studies have found that sound has a direct impact on our mental processes, muscles, nervous system, digestive system and circulatory system. This is because sounds are made of frequencies, and our bodies also emit frequencies of their own. In sound baths, sounds are made with the intension to heal and relax, so when our frequencies align with those sound frequencies, stress is reduced and many people feel a deep sense of mental, physical and spiritual healing.

This is an opportunity to release, reflect, rest and renew and create space within for yourself during the Sound Immersion and combination of the winter solstice.  

 

Come in and check out Hayleys art and sign up today for her sound bath.  Space is limited. 

108 Sun Salutations to kick off the Winter Solstice

What better way to celebrate the Solstice than to take part in a 108 Sun Salutations practice!! Known in Sanskrit as Surya Namaskar, Sun Salutations are practiced to salute the sun and greet the light. They’re a great way to create heat and prana (energy) in the body and clarify your intentions.  

Some tips

1. Clarify your intention

Clearly, articulate why you signed up for the 108 Sun Salutations.  Bring this intention with you.

2. Keep YOUR OWN pace

Follow your breath.  Your inhales to rise up, go deeper and build.  Your exhales to lower, release and settle.  Honor your body’s guidance and direction. the time to still any negative self-talk.  You are here and that is the most important decision and the hardest part of it all.  Right now you just need to focus on the next movement.  The one after it will take care of itself.

 

3. Use modification when needed

Downward facing dog with straight legs or bent knees is still powerful.  Push yourself to fully express each movement, but don’t let pride or ego bully you into stepping over your limit.

4. Take breaks when needed

Take breaks or modifications when needed. This is a marathon, not a sprint.  The endurance will fortify you mentally and physically.

5. Meditate or pray during breaks

If you opt for a break, take child pose and keep yourself present to the experience and energy around you.  Get the most out of this pause by focusing on one thought or a prayer of gratitude for the strength in your limbs, the clarity of your mind and the opportunity of the experience.

6. Leverage the energy of those around you

Breathe in the energy of the movements around you.  Add your own to motivate those around you. 

7. Mind your belly

We will provide you with nourishment for the experience.  Keep your body light to perform its best and prevent it from becoming a distraction. Have a small bite of something to eat, prior to beginning your 108 Sun Salutations.

8. Drink plenty of water before, during and afterward

This to me is a must no matter what your intention, level of practice or personal pace. Respect your body and give it what it needs for the 108 Sun Salutations and it will astound you.

As you prepare for your personal 108 Sun Salutations I hope that these tips provide the resolve, fortification and mental oomph you need to astound yourself.

MEDITATION 101

Numerous studies have proven that meditation helps to increase your concentration, decrease anxiety and creates a general feeling of overall ease and happiness.

There are many styles of meditation and it can be confusing to know where to begin. In this workshop we will learn how to find a comfortable seat and discover tools to keep the mind focused. Various meditations styles will be explored however the focus will be on Mindfulness Meditation.

  • This workshop is great for anyone wanting to begin a meditation practice.

  • Please wear loose comfortable clothing. There may be some gentle movement.

  • Avoid wearing anything scented, as that can be distracting.

  • If you have your own meditation props; cushion, seat, you are welcome to bring them. We will have bolsters, blankets and chairs to help you get comfortable.

RESTORATIVE BODYWORK YOGA

Join Liz Laneri, a certified 500 hour yoga teacher and licensed massage therapist, for a 2 hour restorative workshop with bodywork and massage. You'll experience floor-based gentle and restful postures guided by Liz while Kay Colner and Melanie Angel Medeiros, bodyworkers and yoga teachers, provide various forms of hands-on healing, massage and energy work. This self-care workshop will help you release tension, soften your eyes, and ease your mind. You'll leave feeling more rejuvenated and relaxed then when you came in!

No yoga experience necessary! We'll provide props, you bring the mat (or rent one here!), just dress comfortably and get ready to relax!

And sign up fast, this workshop is limited to 22 participants and often sells out!

YOGA BASICS 

Coming Soon

$25

 

Our Yoga Basics class is our way of welcoming brand-new yogis into the practice and into the TRU community.

 

Together we will break down fundamental yoga postures and basic flow, terminology, and general class structure.

Some discussion is welcome as we explore questions like:

  • What are the different types of yoga classes?

  • What else does TRU offer?

  • What can I expect in a class?

  • What is the etiquette?

  • What are "props" and how are they used?

Students who have never practiced yoga before, or who consider themselves beginners, even 200HR hour new graduates, will find this 90-minute class supportive in transitioning to other classes or ones teaching. 

 

 

 

 

 

 

 

 

 

Coming Soon

 

Beginners Series:
 

Every month beginning in November we will offer a three week series once every quarter.  Stay tuned for more details. 

 

Yoga Teacher Practice

 

This class is just for yoga instructors and 200hr training graduates. An ideal chance to explore practice with expanded understandings of alignment, sequencing, and new poses! (regular
class passes are not accepted).

Adaptive Yoga

this class will be designed for those with mobility difficulties.  

 

 

Meditation 101

 

4th Saturday of every month.  Coming in October.  

 

TRU YOGA 200 HR Teacher Training

SEPTEMBER 2020 

 

 

 

 Contact Us 

683 South Ave
Rochester, NY 14620

 

TruYoga@gmail.com

Tel:(585) 563-6120 - limited hours

 

For a more immediate response please send an email at the address above or using the available form. Thank you!

 

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