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Pilates Deconstructed® & Yoga Deconstructed® Embodied Anatomy Biomechanics

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Yoga Deconstructed®
Break it Down: Regress to Progress
UnWreck Your Neck
Pilates Deconstructed®
Movement Logic
Yoga Anytime

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Trina teaches fitness industry professionals throughout the world. Find a workshop near you to experience a unique in-person training experience.

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trinaaltman

I love movement puzzles. The “Roly Poly Figure F

I love movement puzzles. The “Roly Poly Figure Four” is the final piece of a “Movement Puzzle” sequence I’m teaching in tomorrow’s class @momentumfest online:)
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It was an 8 minute somatic sequence I condensed down from one of my favorite hour long Feldenkrais lessons and my favorite way to warm up for a “hip focused” yoga practice.⁣
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Slide Left for the real time version with sound on for cues. ⁣
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Slide left again for a sped up version of the 8 minute sequence. ⁣
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I can’t wait to see everyone this weekend! I am also teaching classes on Saturday and Sunday.

P.S. All Momentum Fest classes are online with 2 week replay ✅

I knew I wanted to start strength training long be

I knew I wanted to start strength training long before I started. However, I would watch people in the gym and think, "that can't possibly be safe!" and I was hesitant to start following a strength training program, because I was afraid I was going to hurt myself.

While I had a lot of technical knowledge, I wasn't knowledgeable about weight lifting or kettlebells. Once I found a personal trainer to work with, I was amazed by how quickly my strength improved.

For me, it eliminated chronic feelings of pain and tightness that I'd spent years trying to address. During the pandemic, I relied on a small number of kettlebells to continue to get stronger, because they didn’t take up much space and I could use them at home.

There is no one perfect method or tool. However, this past year when I didn’t have access to a gym, I loved using kettlebells and I noticed huge improvements in my client’s strength when they purchased them for home use too.

This is why when students and teachers ask me how to get started with strength training - particularly if you don’t want to go to the gym, I suggest investing in kettlebells and heavier resistance bands.

With these simple tools, you can start strength training with minimal equipment. However, I know how hard it can be to learn from a PDF based program. The information in it is wonderful, but I personally have never had the discipline to follow it and have always preferred learning by watching a full class or working with a teacher.

If you’ve been wanting to learn about how to incorporate kettlebells into your movement practice then you should check out the program my colleagues @naablevy and @stronger_human have created.

It's called Kettlebells Made Simple and it’s an 8 week virtual live program to teach you the foundations of kettlebell and strength training.

Kettlebells Made Simple has modifications, progressions, live ZOOM clinics and classes with replays, and a private FB group, so you can get personalized feedback on your form and get your questions answered.

All you need is 2 kettlebells + a few bands and you get lifetime access to all of the content and the replays.

Want in?

LIB to join⬆️

In 2012, I was getting ready to teach a 7 day yoga

In 2012, I was getting ready to teach a 7 day yoga teacher training when I realized I had a problem.

I was a fraud.

My neck and shoulder hurt so badly that I was unable to do many of the movements I was supposed to teach. I turned to my physical therapist for help.

Over the next few months, pain got progressively better. I noticed a trend in what I was learning in physical therapy. None of it was stretching. All of it was strength. The stronger I got, the less pain I had.

The real turning point came when I started working with a personal trainer lifting heavy weights. Regular weight training sessions took me from feeling as if I was always on the verge of an injury to being able to easily do exercises that I'd never been able to do before.

I was finally able to do push-ups without modifications. Side planks, which gave me wrist pain for years, no longer hurt. The benefits didn't stop there. Suddenly, I was able to lift heavy groceries, oversize loads of laundry, and overpacked luggage pain free and with ease.

Weight training changed my life.

It took me from a place of feeling weak to one of resilience. Deep stretches no longer left me wondering if I was going to fall apart. I no longer worry about hurting myself when I try new things.

Today, I want nothing more than for my students to experience this sense of freedom for themselves. However, I understand that the gym can be intimidating and overwhelming and if you've never been exposed to weight training or kettlebells, you might be unsure of where to start.

This is why I'm so excited to share that my colleagues @naablevy and @stronger_human have partnered together to create Kettlebells Made Simple: an 8 week virtual live program to teach you the foundations of kettlebell and strength training from home!

This program has modifications, thoughtful progressions, live clinics and classes with replays, and a private FB group, so you can get personalized feedback on your form and have all your strength or kettlebell related questions answered as you go through the program.

All you need is 2 kettlebells + a few bands and you get lifetime access to all of the

LIB to join⬆️

Slide left for the real time version with cues⬅️ sound on 🎧

Slide left again for the WHIRLIGIG Prep⬅️ sound on 🎧

The “Why” behind the WHIRLIGIG is a story that is years in the making. You see I always hated the side lying series in mat Pilates and the transition from Crescent Lunge to Warrior 3 in yoga because I had little to no control, stability or connection from my upper body to my lower body.

Balancing while moving the top leg in the Side Lying leg series was endlessly frustrating. My ribs would shift all over the place and even though I was doing lots of Bird Dogs and Side Lying gluteus medius exercises on the reformer and Cadillac, I was still unable to create the trunk stiffness I needed to move distally with control.

Fast forward several years and I have been working on single leg RDL’s and learning how to create global tension while squatting and deadlifting. I took the @dnsrehabilitation training and started using the @core360belt which was a total game changer because of the feedback it provides while bracing.

I am happy to spend YEARS working towards a movement skill that seems unattainable at the outset.

So as you can imagine, It was such a pleasant surprise to find that while teaching the WHIRLIGIG last week @equinox I was able to create big movements in my arms and legs without losing connection to my center.

Want to WHIRLIGIG with me?

I’m teaching classes online for @momentumfest on Friday, Saturday and Sunday where we will learn new movement skills like this one while invoking a sense of PLAY:)

Wanna join us? Click the link in the @momentumfest bio to register ✅

P.S. The video title should say in my “live class” last week not in my zoom class

P.S. In the last video I meant to say ipsilateral not contralateral 🤪

Want to learn how to incorporate somatic sequences

Want to learn how to incorporate somatic sequences and movements into your yoga classes?

This training will give you the tools to do that.

If you sign up by June 19 TODAY!!! the training is $174.

If you sign up after the 19th, then the training will cost $249.

Click the link in my bio and use the coupon code FLASH30SOMATICS to learn more and enroll ⬆️

In case you haven’t noticed, I am a big nerd 🤓

When it comes to creating courses for teachers, I firmly believe that it is sooo important to include ALL MODES of LEARNING: visual, auditory, reading, and kinesthetic.

That’s why my 12 hour Yoga Deconstructed® Creative Sequencing with Somatics on @yoga_international training includes:

✅powerpoint lectures

✅PDF handouts with beautiful photos and descriptions of the somatic sequences that are also professionally filmed

✅PDF’s of all the cues and movement descriptions for all four of the one hour long class videos

✅a Facebook group for socializing and asking questions

This photo shows all of the materials you’ll receive IN ADDITION to the 12 hours of video content.

Want to learn how to incorporate somatic sequences and movements into your yoga classes?

This training will give you the tools to do that.

If you sign up by June 19 TODAY!!! the training is $174.

If you sign up after the 19th, then the training will cost $249.

Click the link in my bio and use the coupon code FLASH30SOMATICS to learn more and enroll ⬆️

I don’t really buy pajamas, I like to wear old s

I don’t really buy pajamas, I like to wear old stretched out yoga clothes to sleep in. ⁣
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My favorite is when a sports bra gets stretched out to that point where “it’s still kind of a bra but not really”...ya know what I mean? ⁣
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Anyways, turns out that this strategy works out really well because my “work clothes for zoom teaching” are also sometimes my pajamas ;). 🤣⁣
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Waking up and practicing a Bartenieff floor sequence in my pj’s feels like the perfect way to warm myself up for bigger freestyle movements. ⁣
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What’s your morning movement routine look like these days? ⁣
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Anyone else out there also letting their pajamas “crossover” as work clothes?⁣
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P.S. Slide left for the rest of the dance party 👯‍♂️
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Video sped up 4x

P.P.S. If you like integrating somatic sequences into your yoga classes you’ll love my
12 hour Yoga Deconstructed® Creative Sequencing with Somatics training on @yoga_international !

Right now it’s on sale for 30% off through 6/19

This course will give you all the tools you need to integrate somatic sequences into your classes.

It also comes with beautifully designed powerpoints and PDFs of the somatic sequences. Check out tomorrow’s post for a sneak peak 😉

If you sign up by June 19 the training is $174.

If you sign up after the 19th, then the training will cost $249.

Click the link in my bio and use the coupon code FLASH30SOMATICS to learn more and enroll ⬆️

How Somatics Can Reduce Tension or Pain⁣ ⁣ Pai

How Somatics Can Reduce Tension or Pain⁣
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Pain Science tells us that a basic function of pain is to protect the body. ⁣
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The brain might consider moving quickly or with increased effort as inherently dangerous for the muscles and joints. ⁣
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Somatics involve moving slowly and mindfully with reduced force and effort. This can demonstrate to the brain that a movement is safe.⁣
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Another theory of modern pain science is that we perceive pain in accordance with something called the virtual body, or brain mapping.⁣
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Sometimes parts of this map can get smudged as a result of inactivity⁣
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This can cause the brain to create pain to warn and protect us from perceived danger regardless of whether it exists.⁣
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Somatics introduces movement variability, which can be beneficial for improving proprioception and reducing discomfort in a posture or position, because the part of the body that receives mechanical stress in a movement or posture is constantly shifting, drawing awareness to the sensations that these shifts create. ⁣
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These minor changes in angles can create a sense of relief since a part of the body that might not always experience work is engaged, so a different area has an opportunity to stretch or relax. ⁣
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The goal in Somatics is not to do an exercise with a clearly defined optimal form, but to practice a basic movement in many different ways. ⁣
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For example, we have 24 different vertebrae that can rotate when we move. If each of those vertebrae participates in a small amount of rotational movement, then rotation will feel easier. ⁣
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However, if one vertebra moves a lot and five in a row move very little, then rotation might not feel as good.⁣
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Somatics can teach you how to move more evenly through all of your vertebrae. ⁣
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Want to learn how to integrate somatics sequences into your classes & practice?⁣
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My Yoga Deconstructed®: Creative Sequencing With Somatics training on @yoga_international will help. ⁣
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Click the link in my bio to learn more and enroll ⬆️⁣

P.S. If you want to save 30% grab it now because June 19 is the last day you can use the coupon code FLASH30SOMATICS

Want a sneak peak of 3 of the 8 gorgeous PDF’s y

Want a sneak peak of 3 of the 8 gorgeous PDF’s you’ll get when you join my Yoga Deconstructed®: Creative Sequencing With Somatics training on @yoga_international ? ⁣
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Swipe left to see 👆🏽⁣
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When you join the training, you’ll get 4 powerpoint presentations and PDFs of all of the somatic sequences with pictures and descriptions. ⁣
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This training will give you the tools to incorporate somatic sequences & movements into your classes and personal practice.

⁣ If you sign up by June 19 the training is $174.

If you sign up after the 19th, then the training will cost $249.

Click the link in my bio to learn more and enroll ⬆️

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