Trina Altman will be bringing her expertise and deep understanding of movement to Maa for a weekend of unforgettable workshops!

Yoga Deconstructed® incorporates corrective exercise, somatics, and modern movement science to help you stay injury-free and improve strength, mobility, and coordination. *All four workshops are all levels and qualify for Yoga Alliance CEC’s.

Yoga For Healthy Hips | Saturday, November 9 — 12-3pm

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 the 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

• Connecting the upper and lower extremities to your spine and pelvis

Rotation and Cross Body Patterning | Saturday, November 9 — 4-7pm
: Using Somatics to Explore Multidirectional Dynamic Movement

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:

• Creating segmental rotation.

• 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 | Sunday, November 10— 12-3pm

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.

UnWreck Your Neck | Sunday, November 10— 4-7pm

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.

Yoga Deconstructed® Workshop Weekend with Trina Altman

Workshop Weekend | November 9-10

COST for 4 workshops before October 13 : $329 +gst
Cost for 4 workshops thereafter : $379+gst / Cost per individual workshop: $99 +gst

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