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Trina Altman

Trina Altman

Pilates Deconstructed® & Yoga Deconstructed® Embodied Anatomy Biomechanics

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Yoga Deconstructed®

Creative, preparatory exercises to modernize your practice and improve your teaching.

YOGA DECONSTRUCTED® IS A DYNAMIC EXPANSION OF TRADITIONAL ASANA.

Learn how to master challenging yoga poses by investigating what is happening joint by joint in all planes of motion. These classes will take you on a creative journey filled with endless, playful, and purposeful possibilities.

Yoga Deconstructed® incorporates preparatory exercise, somatics, and modern movement science to help you and your students stay injury-free and improve strength, mobility, and coordination.

YD - sq
BY INCORPORATING VARIABILITY, YOU CAN FREE YOURSELF FROM THE “AUTOPILOT BOX” THAT MANY TRADITIONAL PRACTICES RELY ON.

ELEVATE YOUR TEACHING AND LEARN HOW TO LEAD CLASSES THAT GO BEYOND THE ONE-SIZE-FITS-ALL YOGA POSE PARADIGM.

These classes will help you:
  • Demystify the inner layers of your body to reveal the infrastructure of asana.
  • Arm yourself with the knowledge to heal by uncovering kinesthetic “clues” about your daily movement that could be creating pain.
  • Prevent repetitive stress injuries by adding strength and stability components within familiar yoga poses.
  • Explore multiple dimensions of movement in a joyful & integrated manner.
  • Awaken new kinetic chains and master an internal portrait of your body.
  • Improve your flexibility without sacrificing stability.

Yoga Deconstructed®

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Yoga Deconstructed® includes 3 classes. You can purchase classes individually or bundle them together for a discount.

class1

CLASS I - $30.00

DECONSTRUCTING WITH SLIDES, HOPS, & OSCILLATIONS

~ 75 minutes

This class will teach you:

  • The essential elements to safely master poses, such as Bird of Paradise, Skandasana, and Bound Side Angle Pose, which require hip external rotation, flexion, and abduction.
  • How to connect to your oblique chains, deep core, and more...
  • Somatic exercises and oscillations to unravel anxiety, stress & tension.

Sign up now


CLASS II - $30.00

DECONSTRUCTING WITH DIAGONALS & SPIRALS

~ 75 minutes

In this class, you will learn:

  • How to create stability and strength at your end ranges-of–motion in safe & surprising ways.
  • Creative preparatory exercises to help your students improve their thoracic mobility and shoulder + hip stability
  • Somatic strategies to down-regulate the nervous system and create an environment for enhanced motor learning.

Sign up now

class2

class3

CLASS III - $30.00

THE PRIVATE LESSON

~ 75 minutes

If you’ve ever wondered how to apply modifications and variations to the exercises that Trina teaches, then this class for you.

This class shows Trina teaching a private lesson and dives deeper into the exercises and sequences covered in Class 1. It will also show you how to regress the exercises in Class 1 using different props and tactile feedback.

Sign up now

ONLINE COURSE DETAILS:
  • Watch immediately upon purchase
  • Class videos are accessible forever
  • 3.75 Hours total (if you choose to purchase access to all 3 videos)
  • 3.75 CEUs via Yoga Alliance
  • Different options available upon checkout*— purchase access to a single class or multiple course videos ($30 - $80)

**Note that Class III (Private Lesson) can only be purchased with Class I

WHAT OTHERS ARE SAYING:

YOGA DECONSTRUCTED IS AN EXTREMELY CREATIVE AND FUN YOGA PRACTICE. 

"I'm grateful for what Trina's innovative method brings me and I'm excited about her new online course offering format. Yoga Deconstructed is an extremely creative and fun yoga practice. It helps me explore new ways to move my body and reach deeper layers of awareness and reflection to provide beneficial contexts for my students."

-Nadjiba Medjaoui, Yoga Tune Up® & Tensegrity® Instructor

 

I CAN'T WAIT TO SHARE WITH MY STUDENTS! 

"Yoga Deconstructed is a fun and thoughtful way to bring movement variety to classical yoga asana in a mindful way. These classes are accessible to every level of practitioner and inspiring to yoga teachers. I can't wait to share what I have learned with my students!"

-Nicole Quibodaux, Yoga & Pilates Teacher

 

ENDLESS NEW A-HA MOMENTS FOR MYSELF AND STUDENTS! 

"Yoga Deconstructed is a seriously creative and "more bang for your buck" kind of course. What I love about this course is the seamless integration of movement for evaluating AND correcting imbalances in my body, as well as my student's bodies. Most courses I take have only a few take-always, but Yoga Deconstructed will be providing endless new A-ha moments for myself and students!"

-Sara Kay, Pilates & Yoga Teacher

ABOUT TRINA ALTMAN

Trina Altman, B.A., NCPT, received her training through STOTT PILATES® and is an E-RYT 500, YACEP®. She’s the creator of Yoga Deconstructed® and Pilates Deconstructed®, which take an interdisciplinary approach to foster an embodied understanding of yoga and Pilates and their relationship to modern movement science.

Trina has presented at Kripalu, the Yoga Alliance Leadership Conference and Momentum Fest, among others. Her work has been published in Yoga Journal, Yoga International, and Pilates Style magazine and her classes have been featured on Yoga International and Yoga Anytime. She also consulted for Equinox to help develop their signature program Best Stretch Ever, which utilizes the mobility stick to improve functional range of motion, body awareness, and total body strength and has presented an online training for Yoga International entitled Yoga Deconstructed®: Creative Sequencing with Somatics.

Her book, Yoga Deconstructed®: Movement Science Principles For Teaching is available everywhere books are sold.

Follow her on Instagram at: @trinaaltman & on Facebook at: Trina Altman Yoga and Pilates.

trina

Creative Preparatory Exercises to Enhance Your Teaching & Your Practice

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TAKE A LIVE WORKSHOP

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

FIND AN EVENT

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trinaaltman

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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