Genesee Pilates & Yoga
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*UPDATES ABOUT MEMBERSHIPS* We’ve been offering virtual classes since March and continue to have 3-5 Zoom options each week! Due to unexpected circumstances, in person offerings will be a bit more limited until January 4. Sarah will be teaching her classes remotely and Tara is teaching Monday morning yoga, Saturday yoga and one evening Pilates class in person. We know that not everyone is able to access zoom classes so we are offering to pause memberships for anyone upon request. Just contact Sarah to request a pause. Thank you for understanding and continuing to support a small fitness studio during this difficult year.
Happy birthday, Joseph Pilates! A genius ahead of his time, Joe created his method of body conditioning (called “contrology”) around 100 years ago. We still perform his exercises the same way (and with some variations!) today. Wear your tiny shorts tonight to celebrate! 😂 💪🏼 🍑
Congrats to Emily Hill on winning the 30 day class pass! We had so many folks participate in the #selfcarechallenge and we are already working on more movement guides and online workouts for y’all. 🙏 . . What kind of videos and posts would you love to see from us moving forward?
Finishing off our 30 day #selfcarechallenge with a self hug! Could anyone else really use a hug today? 🙃 Real talk: I planned an entirely different more elaborate routine to share with you today. Then, my son had to switch to online school and I didn’t get a chance to record until the natural light disappeared. I took so many takes that didn’t turn out, got frustrated and down on myself for not having the “right” recording equipment or light or charisma. The total opposite of what this whole month has been focused on. So, instead, I gave myself what I really needed—a hug. Cross one arm over the other and wrap them around your shoulders. Hold for as long as feels good to you. Switch sides. Sure, it’s a great shoulder mobility drill but most importantly it’s a reminder that you’re loved. 🙏 . . We will be drawing the name of the winner of a month of free classes TOMORROW! Comment on any of the videos or posts from this month to receive an entry.
DAY 29 of our #selfcarechallenge is a supine hamstring and IT band stretch! This is a great one to loosen up the lower back as well. . If you want to add intensity you can place a yoga block, rolled towel, ball etc underneath the space where your low back meets your tailbone. . Let us know how this one felt by commenting below! Each comment will give you an entry into a drawing for free classes! 💓 . #selfcare #geneseepilates #movementheals #pilates #yoga #barre #accessibleyoga #matpilates #accessible #accessibleexercise #correctiveexercise #itbandstretch #hamstringstretch #lowbackpainrelief #pilateslovers
DAY 28 of the #selfcarechallenge is a prone move to help with computer neck and the forward head lean. We do this by improving scapular stability and waking up the lower trapezius! . What do you think of this one? Let us know in the comments for a chance to win free classes! ❤ . #geneseepilates #selfcare #movementheals #accessible #pilates #yoga #contrology #accessibleyoga #matpilates #prone #pronelift #scapularstability #scapula #neckpainrelief #correctiveexercise
Day 27 of the #selfcarechallenge: Need to reenergize following the holiday? A walk, even 5 minutes around the block, can stimulate your sympathetic nervous system and help you feel invigorated. Go alone for some chill time or bring a buddy (masked and socially distant) and make it as long or short as you like. Resist the messages that imply you need to “work off” your holiday meal or “earn” your food. You have the inherent right to nourish yourself and enjoy a delicious meal no matter what. And, always, this self care activity is a suggestion: if your body needs rest today, let it! Self care can look different from day to day and person to person. . . Do you take regular walks? And do you prefer to walk in silence or with music, podcasts or audio books? Let us know!
Happy Thanksgiving! Today’s challenge is a simple intention, prayer or mantra for reflection. In our Movement and Mindfulness class, we used this as a grounding phrase. Inhale gratitude, exhale grace. 🙏 Gratitude isn’t merely empty “positive thinking” but a radical acceptance of impermanence. We are thankful for the good in our lives at this moment. We recognize these moments—good and bad and neutral—are not forever. Be gentle with yourself today, whatever you feel. Use this grounding phrase if it is helpful to you! . . We are immeasurably grateful for this movement community who has stuck together through the challenges of the pandemic and other obstacles. From Liz, Tara, Pam and Sarah: we love you all! 🤗
DAY 25 of our #selfcarechallenge is a subtle technique called "active sitting" that you can do to improve your posture and relieve low back pain! 🙏 You don't need to replace your chair with a stability ball - you can actually just do this. . Here we are working on finding our #neutralspine which is a subtle shift that helps strengthen our deepest core stabilizers. Obviously this gets tough to hold for a full work day, so make it more relaxing by sitting on a pillow, rolled towel, yoga block, etc. You can also place a foam roller or rolled towel vertically at the base of the spine. If you use lumbar support, test out different heights and widths to see what works best for your body - the ideal lumbar support comes from your core, but any prop that helps you maintain your neutral spine will provide the desired effect. 💗 . Let us know if this tip helped you! Each comment enters you in our drawing for free classes 🙌 . #geneseepilates #selfcare #accessibleyoga #accessible #movementheals #pilates #yoga #core #abs #contrology #instagramchallenge #fitness #perryny #pilateslovers #classicpilates #lowbackpain #lowbackpainrelief #lumbarspine #lumbarsupport #activesitting
Thanks to everyone who attended the mindful movement zoom class this morning! Just a reminder of schedule changes for Thanksgiving week. Sign up online to book your spot! All are held via Zoom. Have a happy healthy holiday and stay safe!
Self-Care Challenge: Day 23 🛀BATH TIME 🛀 I almost didn’t include baths in the challenge because it’s almost cliche at the point. I like to stress that self-care is more than the “bubble baths and manicures” that people post about on Instagram. Like taking care of another person, taking care of yourself isn't always fun or easy. Baths, though? Those are always something to look forward to. If you love baths (and have access to a tub), set aside some time before bed to unwind in some hot sudsy water. Put on some relaxing music, leave your phone in the other room and scrub off the day. Baths help relieve muscle tension and stress, lower blood pressure and help you naturally relax before bed time. I'm all about lavender scented bubbles in my tub. What do you like to put in your bath? -Sarah #selfcarechallenge
DAY 22 of the #selfcarechallenge is #puppypose with a twist! This one is all about shoulder release and thoracic rotation. Be cautious if you struggle with back extension or twisting. . ✔ Create space for a piece of paper between low belly and hip flexor ✔ Hips stay over knees and sitz bones spread ✔ Press into the back of the hand for leverage . Do you feel a difference from one side to the other? Let us know in the comments for a chance to win free classes! . #selfcare #movementheals #pilates #yoga #accessibleyoga #accessibleexercise #accessible #contrology #thoracicrotation #spinaltwist #shoulderstretch #geneseepilates
DAY 21 of the #selfcarechallenge is all about loosening the hips and low back with a little bit of thoracic rotation 💕 . @e.liza_kb is demonstrating bent knee hip circles + pinwheel arms. Swipe to see the variation with the foam roller! . How did it feel? Let us know in the comments and you'll be entered into a sweet drawing! 🙌 . #geneseepilates #movementheals #selfcare #accessibleyoga #accessibleexercise #hipcircles #pinwheelarms #foamroller #pilates #matpilates #classicpilates #contrology #yoga
Day 20 #selfcarechallenge: It’s easy to be self critical—but while we often hold ourselves to higher standards than we hold others, we forget to take time to reflect in a way that’s kind to our inner and outer being. Today’s exercise is about breaking through the critical chatter to remember or discover what you like about being YOU. Try to think of positive attributes of your physical, emotional AND intellectual self. Getting stuck? I bet your best friend will have some suggestions. 😎💜 . . Tell me something you like about yourself below! #selflove #selfcompassion #gratitude #journaling #healing #mentalhealth
Day 19 of the #selfcarechallenge is another feel good move you can do with a blanket or towel. Get on all 4s and place your hands wide on the surface of a blanket. Slide it away from your face as you lean your hips back and up to the ceiling and press your heart forward and up. Slide the blanket back toward your body as you curve your spine like a cat, tucking your tail under and drawing the belly in. Experiment with inhaling one direction and exhaling on the other, then switch it up. How does it feel? . . Feel free to make the movements bigger or smaller depending on what feels good or interesting. There are so many ways to change this up! . . #yoga #spinehealth #pilates #reformeronthemat #yogablanket
Thanksgiving is going to look different for many of us this year. Whether you’re bummed about missing family, stressed, grieving or dealing with concerns related to food and body image you are not alone. Join Sarah for a gentle movement and mindfulness practice on Zoom Tuesday Nov. 23. All bodies and abilities are invited! Free to new clients and sliding scale options available upon request. Visit the StudioBookings page to sign up or send a DM!
Self care challenge day 17: a simple exercise to keep the shoulders, chest and upper back mobile as we head into cold weather “shoulder bunch” season. I’m showing a version on the mat using a small ball or yoga block and a standing wall version using a fit ball. Only bend as far as you are able without feeling pain in your neck or back. This also requires abdominal work to stabilize the pelvis as you flex and extend your mid and upper back. After 5 reps, I like to stay in the stretch for a few breaths because it feels so good! Let me know if you try this one!
Strong friendships enrich mind, body and soul. When you can't see each other in person, it's important to continue cultivating those relationships that make live good! Is there a pal or loved one you've been meaning to reach out to lately? Tag a friend who's always there for you! . . #selfcarechallenge #selfcarechecklist #friendship #mentalhealth #relationships
DAY 14 of the #selfcarechallenge is a crossed leg forward fold 🌟 Here we focus on spinal flexion and loosening up the hamstrings, IT band, and low back. Try to keep even pressure in both feet. 👣 . Let us know how this made you feel by commenting below! Each comment gets you entered to win a sweet drawing at the end of the month! 🎉 . . . #geneseepilates #selfcare #accessibleyoga #accessible #pilates #yoga #contrology #movementheals #spinalflexion #forwardfold #halfwaylift
DAY 13: What’s that one seemingly minor task you’ve been avoiding? Whether it’s dropping something in the mail, cleaning the bathroom sink or returning a phone call, Get it done today so it can stop nagging at you. . . #selfcarechallenge #selfcare #selfaccountability #pilateslovers
Day 12 of the #selfcarechallenge : hand mobility! Try these 3 exercises to help wake up and stretch out your wrists, hands and fingers. When you hold your phone or use a mouse all day, your hands can use a movement break. The wrist circles without moving the arms are surprisingly tricky. Don’t forget to jazz hand too! 🤗
DAY 11 of the #selfcarechallenge is a standing #spinestretch with #lateralbreathing 🌟 Here were focus on spinal flexion and the breathing technique helps increase blood flow to the area to allievate neck and shoulder tension. . What did you think of this one? Let us know in the comments and you'll be entered to win a sweet drawing at the end of the month! 🎉 . . . #geneseepilates #selfcare #accessibleyoga #accessible #pilates #yoga #contrology #movementheals #spinalflexion #diaphragmaticbreathing
Self care challenge: day 10! Joseph Pilates said his method of movement is “complete coordination of mind, body and spirit.” Take class with my at 5:15 on zoom (or masked up in person) or find an online Pilates class that works with your schedule. What’s your favorite Pilates exercise? . . . Don’t forget to comment and/or share for a chance to win awesome prizes at the end of the month!
DAY 9 of the #selfcarechallenge builds from last week's seated #figurefour but this time we are on the mat (with an optional #supinetwist variation)! Don't forget to do both sides 😁 . Comment below and let us know what you think of this one compared to the seated figure four! Each comment will gain you an entry to a sweet drawing at the end of the month! 🎊 . #geneseepilates #selfcare #movementheals #accessible #pilates #yoga #barre #dance #instagramchallenge #perryny #geneseevalley #exercise #fitness #thoracicrotation #lowbackstretch #painrelief #lowbackpain #glutestretch #contrology #figurefourstretch #figurefourpose #supinefigurefour
Take note of some new schedule changes! With covid cases increasing in our area, please remember to wear a mask, use hand sanitizer when entering and leaving the studio and to stay home and zoom class if you are feeling ill or have been exposed to a covid positive patient within the last 14 days. Thank you for helping us stay open, stay health and keep moving!
This one goes out to all my fellow “I’m so exhausted but yes I need to watch ONE more episode of the Netflix show” friends. Self-care means parenting ourselves, which means enforcing regular bed times! While all of our lifestyles and sleep needs are different, one thing is true: we NEED sleep to function at our best and feel our best! Are you a night owl or an early bird? . . #selfcarechallenge #selfcompassion #sleep #bedtime #bedtimeroutine #geneseepilates #movementheals