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Pilates Deconstructed® & Yoga Deconstructed® Embodied Anatomy Biomechanics

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White Swan Yoga

(603) 626-9642| whiteswanyoga@comcast.net |https://whiteswanyogastudio.com

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I used to be in Santa Monica on Wednesdays to teac

I used to be in Santa Monica on Wednesdays to teach class at @equinox but now I teach closer to home at the Equinox South Bay on Saturdays from 11-12.

I love my South Bay peeps but I still have so many friends in Samo that I miss seeing, so this week I got to hang out with some of them🤗🎉.

@pattywortham and I had some some catch up time irl on Tuesday @tendergreens and today @katheagberglar , @kylevonrebarf and I took a class at @loveforpilates , got some lunch @dogtowncoffee and had a nice long walk on the beach.

After so much time in lockdown, I truly cherish every moment socializing with friends in person these days!

And summer is my favorite time of year so I need to take advantage before it’s over.

Am I the only one who feels like summer always seems to fly by in the blink of an eye? 🌈☀️

#venicebeachpridelifeguardtower

We became first time home owners back in June of 2

We became first time home owners back in June of 2020 and one of the best things about it has been growing fruits and vegetables in our front and side yard.

Farzad has some farming in his DNA so instead of doing the “aesthetic landscaping thing”, we opted for a practical approach of planting things we like to eat.

We live on the corner of a busy street not a farm but that didn’t stop us from planting limes, peaches, plums, pomegranates, kale, tomatoes, apples, guava, Persian red mulberries, mandarin oranges, sour cherries, lavender and jasmine.

It’s so nice to go outside and pick fresh fruits and vegetables for a meal and watching the tiny trees with just a few branches start to blossom and then produce food is the best!

We’re “late bloomers” pun intended to growing food but as they say, “better late than never”.

Do you grow food in your yard? If so what do you grow?

As a kid who grew up in the ‘80’s I love ALL o

As a kid who grew up in the ‘80’s I love ALL of these but the TLC Creep is my favorite 🤩. Now I really wanna know…which one is your favorite?

Yesterday’s upper body push/pull workout I love

Yesterday’s upper body push/pull workout

I love yoga & Pilates but if you know me irl and/or have taken any of my continuing education courses over the last 6 years, you know that I also love weightlifting 🏋️‍♀️

I often share my weightlifting workouts in my stories but because it takes a lot of time film them and make a reel, I haven’t shared one on my grid before, but yesterday I finally had time, so I filmed my upper body push/pull workout.

My other strength training session this week was a Legs/Core Stability session.

If you like these lmk and I’ll share them more often.

These are the kind of personalized strength training workouts I teach every week to my in person private clients so they can easily do all the “bodyweight things” in yoga and Pilates with no pain.

I realize that not all of you live near me in Los Angeles, but I am available for ZOOM sessions and I can help you get started. Feel free to DM me if you’re interested.

P.S. Big thank you to @aaaudrina for her expert programming skills for this workout!

P. P.S. I’m so excited 😆 because I got a cable pulley system for our garage! I’ll do a post about that very soon 💪

Task based cue for wobbly shoulders Pull the ban

Task based cue for wobbly shoulders

Pull the band apart!

This eccentric latissimus dorsi exercise with a 2.5 lb plate in each hand from the @thebarbellphysio pull-up program was super wobbly for me so @aaaudrina attached a 5 lb kettlebell to a dowel as a regression.

Yay for closed kinetic chain feedback and shoulder torque!

Once that was easy, I decided to progress the exercise by creating some PARTIALLY CLOSED KINETIC CHAIN feedback by connecting the two plates with a resistance band.

Adding the band meant all I had to do to eliminate the wobble was keep tension on the band:-).

If you try this one lmk how it goes!

Moving fast is really hard for me. When you’re

Moving fast is really hard for me.

When you’re hypermobile, you have laxity around your joints instead of stiffness.

Stiffness is good btw but that’s a whole other post 😉

This joint laxity means you are naturally good at bendy things but not so good with speed and power.

Enter the resistance band!

Ya’ll know how much I love using them for yoga poses and Pilates exercises but did you also know that they are great for making power and speed movements more accessible?

In this video I’m doing lateral step ups on a weight bench.

I used to do these ALL the time in step aerobics classes waaay back in the day but obviously the step was much lower.

Since it’s been awhile since I’d done these types of movements, (I loved doing plyometric moves pre-pandemic every week in @danamccaw ‘s Tuesday classes at Equinox MDR) so I needed to slowly bring them back into my life.

Soooo…. @aaaudrina my brilliant strength coach had me do these with a monster band and I must say they are magic!

They are helping me bring back the spring in my step for several plyometric moves I want to learn now that have a good base layer of strength.

If you try them let me know how it goes!

P.S. I’m using a monster band that has 30-60 pounds of resistance.

It finally happened! Tonight I was playing around

It finally happened! Tonight I was playing around with my kettle bells in the garage and decided randomly to try an unassisted chin up. I was shocked that I was able to do it for the first time! I actually did three of them. I still can’t do an unassisted pull up but I am about halfway there.

This is a huge accomplishment for me for many reasons. I am hyper mobile as most of you know but my shoulders and elbows are the most hypermobile joints in my body. As a kid during those national fitness tests, I never even came close to doing a pull up. As a gymnast, I loved by uneven bars but tried unsuccessfully for years to do kips.

When I would lie down on my back and take my arms overhead the head of my humerus would pop through my armpits. It was kind of creepy to say the least.

I started regular strength training back in 2017, so it’s been almost 6 years. In 2019 I finally bought a pull up bar for our house but I always needed super thick bands for assistance. After doing the @barbellphysio program twice through plus lots of incredible coaching advice from @aaaudrina and @laurelbeversdorf , this finally came to fruition and as @lizzobeeating would say “it’s about damn time” 😅.

This is just a reminder that things you think you will never be able to do are possible with lots of consistency, patience, and good teachers 🙏🏼💪

And a huge shoutout to @mptseanhampton and @junemeilingchiang for helping me (for many years) rehab my shoulders when I first started on this journey in 2010.

Thank you for sharing your experience with this im

Thank you for sharing your experience with this important IG post and for having me on the @movementlogictutorials podcast to talk about my experience with peri menopause.

Link in bio to listen 🎧

Repost from @laurelbeversdorf
•
In Episode 8 of the Movement Logic podcast I’m joined by my friend and colleague @TrinaAltman. Together, we discuss Trina’s experience with perimenopause.

Trina shares her personal story along with tons of resources for women going through this change of life. We discuss:

—What is perimenopause?

—Doctors have a tendency to minimize women’s suffering

—Brain fog and hot flashes

—Challenges women face when navigating the medical system

—Finding a doctor that spends more time with you AND is evidence-based AND is current on the research

—The Women’s Health Initiative and fear they created (through highly questionable handling and interpretation of the data) around estrogen replacement therapy (ERT) and hormone replacement therapy (HRT).

—Weight gain and perimenopause

—Scope appropriate advice for movement teachers working with perimenopausal and menopausal students

TRINA’S BIO:

Trina received her training through STOTT Pilates® and is an E-RYT 500. She created Yoga Deconstructed® and Pilates Deconstructed® to show teachers how to take an interdisciplinary approach to foster an embodied understanding of yoga and Pilates in relation to modern movement science.

Link in bio to listen and subscribe to Movement Logic: Strong Opinions, Loosely Held 👀

A while ago I was interviewed by @laurelbeversdorf

A while ago I was interviewed by @laurelbeversdorf on the Movement Logic Podcast where we discussed my experience with perimenopause. In this episode, which just dropped today, I share my personal story along with tons of resources for women going through this change of life. Here's some of what Laurel and I discuss:

—What is perimenopause?

—Doctors have a tendency to minimize women’s suffering

—Brain fog and hot flashes

—Challenges women face when navigating the medical system

—Finding a doctor that spends more time with you AND is evidence-based AND is current on the research

—The Women’s Health Initiative and fear they created (through highly questionable handling and interpretation of the data) around estrogen replacement therapy (ERT) and hormone replacement therapy (HRT).

—Weight gain and perimenopause

—Scope appropriate advice for movement teachers working with perimenopausal and menopausal students

Click the link in my bio to listen and subscribe to Movement Logic: Strong Opinions, Loosely Held

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