$65 – $225

Yoga Deconstructed® Workshop Weekend with Trina Altman

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Hosted by Sandy Gross of Move Well Cleveland at The Atma Center

2319 Lee Rd.

Cleveland Heights, OH 44118

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UnWreck Your Neck- Friday April 27, 6-8:30pm

The daily grind might just be wrecking your neck. Most of us spend a large portion of our days glued to a computer screen or texting on the phone. Unfortunately your cervical spine bears the brunt of this repeated stress and strain which often leads to stiffness, painful tension and decreased range of motion. Unwreck Your Neck hands you the tools to undo the damage and prevent further injury.

Think of this workshop as a cervical oasis, a place where you’ll learn self-massage techniques using specialized balls to reduce tension in the muscles and fascia of your knotty neck and upper back.

Soothed, you’ll be ready to address all the tissues of your neck, shoulders and forearms with a detailed focus on your deep neck flexors—the “core” of your neck. Expect to have “a-ha” light-bulb moments as you unveil body blind spots while learning how to change your daily habits to set a new foundation for a healthy, happy neck.


Rotation: Move More Like A Human & Less Like A Yoga Paper Doll- Saturday April 28, 10:30-1pm

Discover how to build mobility without sacrificing stability using novel exercises that explore dynamic multi-directional movement in the transverse plane. If you’ve ever been afraid to use a kettlebell or a sandbag, didn’t have access to equipment, or were afraid of hurting yourself, this workshop is for you.

Perhaps you’ve wanted to hire a personal trainer to become more educated about building strength. However, it’s too expensive, you don’t like the gym, and you struggle to find someone you connect with and can trust. This Yoga Deconstructed® workshop will teach you the foundational principles for adding load, improving strength, and enhancing coordination, so you can master new motor patterns in a slow, mindful way, and be better prepared to load in the transverse plane.

You will learn about the subtle nuances of rotation that go beyond a passive yoga twist, including:

- Using rotation to improve balance and stability.
- Accessing rotation through cross body patterning (crawling and gait).

P.S. Soothing somatic exercises and myofascial release techniques are included!


Creative Progressions for Dynamic Pelvic Stability- Saturday April 28, 2:30-5pm

Pelvic stability is necessary for pain free movement during your yoga practice and activities of everyday life. Old school yoga taught us that all you need for core stability was to engage mula bandha and uddiyana bandha during your asana practice. However, many practitioners still experience SI joint and low back pain, despite adhering to this practice.

Modern movement science is now finding that pelvic stability requires more than drawing the navel to the spine and engaging the transverse abdominus. While isolated strength training for the pelvis and core can be beneficial, you also need to practice connecting the upper and lower extremities to your pelvis in a coordinated and functional way to experience true stability and address SI joint dysfunction.

In this Yoga Deconstructed® workshop, you will learn preventative strategies as well as a vast array of dynamic and static exercises that will keep your SI Joint stable and strong. Whether you have sacroiliac dysfunction, or just want to keep the low back area safe during your yoga practice, this workshop is for you.

Soothing somatic exercises and myofascial release techniques are also included.


Put Some Swoosh in Your Toosh- Sunday April 29, 10:30-1pm

Your booty doesn’t have to be a beast. Having strong gluteal muscles can help prevent injury and decrease back pain. But too many times, we’re getting lax in back – letting our butts develop “gluteal amnesia,” a muscular imbalance that can overwork the hamstrings, hip flexors, and lower-back muscles, leading to pain and weakness. This Yoga Deconstructed®workshop will dispel myths about what to do with your derriere in yoga poses and help you put some swoosh back in your tush. Free your hips so that you can sashay your way to a better behind.


- Learn how, why, and when to use your glutes during your yoga practice, daily life, and other fitness endeavors.
- Explore self-massage techniques, targeted stretches, and corrective exercises


Cost: $65 per workshop before March 30, $75 after. Save an extra %15 by enrolling in all four sessions: $225 before March 30th, $225 after

*All four workshops are all levels and qualify for Yoga Alliance CEC’s.


Trina Altman, B.S., E-RYT 500, PMA®-CPT, STOTT PILATES® certified instructor, is the creator of Yoga Deconstructed® and Pilates Deconstructed®, which both take an interdisciplinary approach to foster an embodied understanding of yoga and Pilates and their relationship to modern movement science. While at Brown University, Trina took a Kripalu yoga class which ignited her passion for the practice. She has presented at Kripalu, PURE YOGA® NYC, Yogaworks, SYTAR, the Yoga Alliance Leadership Conference, ECA, and multiple yoga conferences. She also created and taught a Pilates Deconstructed® continuing education course for physical therapists and was part of the faculty for the Brain Longevity® conference at UCLA. Trina was a top 10 finalist in the Next Pilates Anytime Teacher Contest for 2017. Trina’s articles have been published in both Yoga Journal and Yoga International. Her teaching fosters body cognition and self-discovery, firmly grounded in anatomical awareness. She works out of Los Angeles at Equinox and The Moving Joint. You can find her online classes and courses at www.trinaaltman.com


EVENT REFUNDS

Thank you for enrolling! The following guidelines have been developed to ensure that every student has a positive and peaceful experience at our events.
*Arrive 15-20 minutes early sign-in and find your space.
*For cancellations at least two weeks prior to the first day of the entire event, you may request a full refund. Refunds will be processed within 2 weeks after the event date.
*For cancellations less than two weeks prior to the first day of the entire event, you can use the credit towards another workshop.
*For cancellations less than 24 hours prior to the first day of the entire event, no refunds or credits will be given.

*All refunds require a $25 fee for processing, regardless of when the cancellation occurs.

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Hosted by Sandy Gross of Move Well Cleveland at The Atma Center

2319 Lee Rd.

Cleveland Heights, OH 44118

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