Is the Practice of Yoga calling you? Here is your invitation to improve flexibility, balance and strength, and while doing so, experience why Yoga is linked to longevity.
TESTIMONY: “Aaahhhh! My hamstrings are super tight! AND let’s not forget my aching back and sore knees! Wow! That extra Pickleball set did me in, and now I am walking around like a question mark! …I hear yoga is great for stretching, BUT I am not flexible! Plus, those yoga people are super bendy and enjoy sitting like pretzels”. — Anne Z., 65 years; fictitious 20-year RAC member.
This type of testimony is quite common among active people and longtime athletes, both in terms of stiffness and injuries and how many view Yoga. The misconception is that one has to be super flexible in order to practice Yoga. The key word here is PRACTICE. Just as with any athletic endeavor, skills, coordination, strength, and extended range of motion didn’t just appear overnight. Remember that “Rome wasn’t built in a Day” adage? Repetition and practice developed body awareness and skill familiarity to eventually make the movements unique to your favorite sport, accessible and comfortable in knowing what to anticipate and how to execute the move.
Consider how the many benefits of a yoga practice can literally be life changing by enhancing your game, while aiding in recovery and injury prevention. Pickleballers, tennis players, runners, bicyclists, basketball players, and every other sports person, all benefit tremendously by including Yoga to ante up endurance, focus and flexibility. This recognition is why Yoga is now included in the training programs for many National, College and High school sports.
OK, that all sounds great, but where to begin? Here’s your friendly YOGA-101 orientation. Fortunately, the Rochester Athletic Club (RAC), offers a wide range of yoga classes that cater to beginners, all the way to intermediate/and advanced practitioners.
Once the ‘yoga language’ describing differing poses becomes familiar, and you become aware of how the practice translates into real life, you’ll wonder what took you so long to give it a try! Further, the inclusion of mindful breath work is a powerful healing modality in shifting the nervous system from sympathetic (fight or flight) to para-sympathetic (rest and digest) responses. The benefits of a yoga practice are far reaching!
Location and Props: The Mind/Body Studio, located beyond the basketball courts, by the Pilates reformer studio, has a wide assortment of props to help support your practice. These include community mats, blocks, straps, blankets, towels and additional specialty props. Using props can bring a pose ‘closer to you’ and help stabilize your balance poses.
Below is a simple legend on how to find the best fit for you. The RAC has five categories of Yoga classes to select from: Ground, Still, Heat, Flow, and Expand. When logged into the App, you can hit any class to read the class description. Also see directly here on our Yoga webpage.
*Note that current Mind/Body Studio classes are subject to change depending on instructor availability or seasonal changes, so please check the RAC App or online schedule in case of updates or cancelations. All classes are 60 minutes unless indicated otherwise.*
GROUND: These classes are designed to build the foundation of your yoga practice, building from the GROUND up. These are perfect for beginners. Examples include:
- Gentle Yoga
Mon 9:30 am-10:30 am
- Chair Yoga
Tue 10:45 am-11:30 am (45 min)
Wed 11:00 am-11:45 am (45 min)
Fri 10:45 am-11:30 am (45 min)
- Hatha Yoga
Mon 6:00 pm-7:15 pm (75 min)
Wed 9:30 am-10:45 am (75 min)
Sat 8:30 am-9:30 am
Sun 12:00 -1:00 pm every other week, alternating with Sound Bath
- Hatha Express
Tue 12:00 pm-12:45 pm (45 min)
- Yoga Basics
Thu 8:30 am-9:15 am (45 min)
STILL: Classes are designed to STILL the mind and promote recovery. Ranging from complete stillness to a slower pace, with soft transitions. Perfect for all levels. Examples include:
- Yin – deep holds to target fascia, tendons & ligaments
Sun 8:50 am-10:00 am (70 min)
Wed 6:00 pm-7:00 pm
- Yin and Restore – fusion of gentle, yin and restorative poses
Mon 4:30 pm-5:30 pm
- Bhakti Yoga Meditation – warm-up and meditation; class resumes 10/5/26
Mon 8:30 am-09:15 am (45 min)
- Tai Chi Chi’h – gentle flowing physical movement
Mon/Wed 11:00 am-11:45 am (45 min)
- Sound Bath – sound instruments promote deep relaxation
Thu 12:00 pm-12:30 pm, No charge (30 min)
1st/3rd Sun 12:00 pm-1:00 pm Fee-based (60 min).
- Yoga Flow, Pause and Reflect
Sun 4:00-5:00 pm
FLOW: Classes that move at a faster pace, and FLOW between poses. There are more transitions and less pauses. These classes are appropriate for Intermediate to Advanced practitioners. Examples include:
- Vinyasa Yoga
Mon & Thu 6:00 am-7:00 am
Thu 9:45 am-10:45 am
Tue & Thu 4:15 pm-5:15 pm
- Vinyasa Yoga Express
Tue 8:30 am-9:15 am (45 min)
- Sunrise Flow
Tue 5:30 am-6:30 am
HEAT: Classes designed to create internal HEAT with powerful poses, challenging transitions and intense breath work. These classes are appropriate for Intermediate to Advanced practitioners. Examples include:
- Power Yoga – flow based, strength and endurance focused
Wed 4:30-5:30 pm
- Power Yoga Plus
Sat 10:00 am-11:15 am (75 min)
- Power Fusion – mix of Pilates and Power Yoga
Wed 8:30 am-9:30 am
EXPAND: Classes designed to EXPAND your idea of Yoga with a fusion of other workout styles, challenging your usual workout routine with contemporary approaches. Examples include:
- Yoga Sculpt – combo of power yoga and sculpt
Mon & Thu 6:40 pm-7:40 pm
- Buti Yoga – fusion of plyometrics, shaking, tribal dancing and yoga
Tue 6:00 pm-7:00 pm
- PiYo – combo of Pilates and yoga
*options found under the Group fitness category
If you have any questions on which class is right for you, please email me for guidance! Hope to see you soon on the mat!
