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Pilates Deconstructed® & Yoga Deconstructed® Embodied Anatomy Biomechanics

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White Swan Yoga

White Swan Yoga

(603) 626-9642

whiteswanyoga@comcast.net

https://whiteswanyogastudio.com

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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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Once I learn something new, my brain immediately w

Once I learn something new, my brain immediately wants to integrate it and relate it to something else I already know.

For example, when I learned these arm swings from my adult beginner, modern dance teacher @sofiesnow back in 2016, I immediately thought of how they could help my students learn more about the relationship between their shoulders and their spines.

So much of the movement we do in yoga, Pilates, barre, strength training etc. can be extremely controlled and precise. And there’s nothing wrong with controlled and precise, but sometimes it’s nice to add a little variability into your movement diet.

This variability often provides the missing links that help you make connections between your brain and your body that you may not have previously observed.

Obviously, this is what lights me up, so I’m always looking for connecting “puzzle piece” type movements that I can include in my yoga classes that will facilitate those aha lightbulb 💡 moments of awareness and joy in my students.

While it might seem here on social media, that I favor certain movement modalities over others, it’s not the case.

I am always linking each modality to another, because that’s how my brain works, but also because it’s fun!

Where do you get your teaching ideas and movement inspiration from?

I’d love to hear in the comments.

Sound on for Sofia’s brilliant verbal and tactile cues 🔥

I had to try this filter after going down a TikTok

I had to try this filter after going down a TikTok rabbit hole thanks to my new friend @gannefromga . I love how there’s one random brown hair creeping around my neck that it forgot to turn platinum 🤣. There were a few times my high school friends and I should have been kicked out of a bar or 2 back in the day. And my hair was close to platinum because it was 1989ish so there’s that 🤷‍♀️

I try to be a beginner on a regular basis because

I try to be a beginner on a regular basis because it makes me a better teacher.

When you’re a beginner, it brings you back in time to a place of “newness”.

It’s exciting and sometimes overwhelming, but I want to remind myself what it feels like to learn something new and NOT be good at it.

Being a beginner is a potent challenge for my brain, and injects empathy into how I teach my own classes.

Learning new things can be scary, so I challenge myself to deconstruct when I teach. I break down complicated movements into smaller “pieces”, which is exactly what @arthurcrenshaw does when he teaches his hip-hop class at Equinox .

If you get the chance, to learn from Arthur you should grab it!!

He teaches all over LA…this class is on Thursday nights at 7 PM at the @equinox Southbay.

When’s the last time you were a beginner?

I love to hear about it below in the comments. ⬇️

#Repost @ashleyfranceshoffman ・・・ Thank you

#Repost @ashleyfranceshoffman
・・・
Thank you to @jaggasaurus & @jaggedvdf for such a fun class today 🪐💫 AND thank you to my weightlifting trainer @trinaaltman Training with her since September is the reason I was finally able to return to aerial class pain free with my new upper body strength to support my hyper mobile shoulders 💪
…………………………………………….

When @ashleyfrancishoffman started working with me back in September of 2022, one of her goals was to eliminate the pain in her left shoulder so she could get back to living her life AND return to her Sunday aerial class at @jaggedvdf .

For her strength training program, I included lifts for all six of the basic movement patterns just as I do for every client: squat, hinge, vertical push, vertical pull, horizontal push and horizontal pull.

Chest press (horizontal push) was the most challenging for her so we started with the appropriate load, which at the time was 18 pounds for her right side and 10 pounds for the left side. For awhile in the beginning, I decreased the range of motion by having her do the chest press on the floor rather than on an elevated surface like the bench.

The cool thing about strength training is that there’s always a place from which you can start to build things up from, aaaand, if you stay consistent you’ll become more robust and resilient.

It’s not magic.

It’s just graded exposure and progressive overload;).

We will be learning all the ins and outs of graded exposure and progressive overload in my Creativity Meets Science immersion in St. Louis July 15-16 at @brickcityyogastl .

Once you understand these principles, you can apply them to every method of movement… yoga, Pilates strength training etc.

Click the Live Events link in my bio for all the details ⬆️

One of my favorite things about being consistent w

One of my favorite things about being consistent with my weightlifting + plyometric training is that it means I can take group classes (cardio dance, vinyasa yoga, and equipment based Pilates) and remain pain free. 🎉

My 50 year old tendons have become “springy” enough to dance on hardwood floors for 60 minutes straight with no negative after effects.

I used to get all kinds of weird aches and pains when I would take a cardio dance class because I wasn’t lifting weights regularly or training plyometric skills. I’m so happy that’s no longer the case and endlessly grateful for my weekly Cardio Dance class with @jaciescott @equinox South Bay!

It’s pure JOY learning the choreography and progressing each week.

What’s lighting you up lately?

Are you learning anything new?

I’m not naturally good at dancing so I’m enjoying all the struggles and milestones of doing something slightly out of my comfort zone.

Thank you Jacie for being straight up AWESOME 🤩!!! And thank you @kkatsz for being my Sunday morning dance buddy ❤️🤗

If you live in LA and want to come sometime just send me a DM 😉

Did you have every intention of purchasing during

Did you have every intention of purchasing during the New Year Sale? Dealing with some serious regrets because you missed out?

I get it. FOMO is real. So here’s your giving you second chance!

Click the link in my bio and use the code WELOVEFLEXIA to save $500 on your Flexia reformer!

Here’s why I love my Flexia Reformer:

🧡 Studio grade quality and beautiful design
🧡 Simple to set-up and use
🧡 Easily stores upright, making it ideal for in-home use (includes wheels for ease of transport)
🧡 Fits most body types between 5’0” and 6’6” tall, so the whole family can enjoy
🧡 Comes with AI-powered workouts giving you personalized feedback and class recommendations

The sale ends 11:59 pm PST February 24, 2023.

P.S. Wondering how our reformer stacks up against others or have questions about our tech?

Send me a DM and I will help you set up a virtual demo:)

This is what the exercise is “supposed to look l

This is what the exercise is “supposed to look like”

And this is what my hypermobile body wants to do 😆

And that’s ok!!!

Why? Because you need
to have some ugly reps!!

Ugly reps are part of the learning process!

We learn through trial and error.

You have to do things in different ways in order to figure out the way you want to do it .

Also, there isn’t really one correct way. There are just different ways of achieving different goals.

Are you trying to improve stability & precision in your curtsy lunges?

Or are you trying to add perturbation for an extra balance challenge?

I’m using a red pull up band attached to the bottom of my rig.

I’m standing on a step with 4 risers.

You can regress the exercise by using a lighter band and less (or no) risers.

I love how this exercise challenges your obliques, hip adductors, lats and more!

It’s a side core extravaganza 💪🏼🎉

If you try these lmk how it goes!

This made me smile so big so I must share. Happy

This made me smile so big so I must share.

Happy Friday ya’ll!

And don’t forget to tell anyone who judges you for being YOU for f&ck off!

#Repost @agirlhasnopresident with @use.repost
・・・
Feelin this today

Posted @withregram • @themidult STOP IT

❤️ @elliejanetaylor

Elinor Ochs is my inspiration! I will miss seeing

Elinor Ochs is my inspiration! I will miss seeing her every week but I’m so glad I had we had the last 9 years together here in Los Angeles and she’s so lucky to get to train with @catherinecowey now that she’s moving to Berkeley/Oakland 💪🏼❤️.

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