Get Up | Get Down
May
20
2:00 PM14:00

Get Up | Get Down

Get Up - Get Down:  A Workshop About Sun Salutations & Other Common Vinyasa Yoga Class Transitions

We will break down some familiar transitions & sequences that show up in most “vinyasa” or “flow” style yoga classes, exploring all of the ways you move between poses.

Learn how to make these transitions suit your body & practice right now, while also cultivating a progressive approach that allows you to build strength & mobility. Our goal will be to begin to develop self-awareness that supports not only the yoga practice but also real life daily movement.

Some things we will focus on:

  • High plank - Low Plank - Upward Facing Dog (how to make it work for YOU)
  • Avoiding shoulder pain
  • Stepping forward from Downward Facing Dog
  • Building functional mobility in shoulders, ankles & knees
  • Using breath to support movement

This workshop will be perfect for people who are looking to dive deeper into their personal yoga practice. It will be accessible to those new to yoga & movement, however participants should be able to get up & down from the floor without assistance.

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Firm Foundation - A Glute Awakening Flow
Apr
22
9:00 AM09:00

Firm Foundation - A Glute Awakening Flow

Your glutes are one of the largest muscle groups in your body. During this 2 hour vinyasa flow class we will learn about the role of the glutes in familiar poses and begin to develop a more nuanced understanding of how to engage and recruit the glutes to support strength and mobility in a movement practice.

This class will be accessible to a wide range of practitioners but it is a flow based class and may not be appropriate for brand new beginners or those how have a hard time getting up and down from the floor.

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Finding Flight - A playful arm balance and inversion workshop
Apr
21
2:00 PM14:00

Finding Flight - A playful arm balance and inversion workshop

Defying gravity can be an exciting exploration for anyone’s practice. During this workshop we will deconstruct a variety of arm balances and inversions to discover the essential elements of strength and mobility required for each.  Using a progressive approach we will find unique paths for the safe exploration of these advance postures.

This class will be accessible to a wide range of practitioners but it will be the most beneficial to those who have begun to explore inversions like supported headstand and can sustain a downward facing dog pose for at least a minute.

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Foundations of Flow - An accessible alignment based workshop
Apr
21
9:00 AM09:00

Foundations of Flow - An accessible alignment based workshop

During this workshop we will break down the familiar poses and transitions in vinyasa style yoga. We will explore the physical practice from the perspective that movements should be safe, accessible and progressive.

Whether you are a new or season practitioner this workshop will help you build strength and autonomy in your asana practice.  

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Connecting to Center - A Dynamic, Core Integrating Flow
Apr
20
5:00 PM17:00

Connecting to Center - A Dynamic, Core Integrating Flow

During this extend vinyasa flow style class we will explore familiar poses and sequences with a fresh perspective. Using breath and bandhas we will build new connections and discover the breadth of possibility that core integration can bring to a movement practice.

This class will be accessible to a wide range of practitioners but it is a flow based class and may not be appropriate for brand new beginners or those how have a hard time getting up and down from the floor.

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HIP ALIGNMENT FOR INVERSION STABILITY
Oct
22
12:00 PM12:00

HIP ALIGNMENT FOR INVERSION STABILITY

AN EXPLORATION OF HIPS AND CORE INTEGRATION IN YOUR INVERSION PRACTICE

We will start by exploring the alignment and functional anatomy of some essential postures with a focus on the balance between stability and mobility of the HIPS. Then we will flow through different asana transitions applying an understanding of the different movements of the hips. Finally, we will begin to play with harnessing the power of the hip flexors, core and glutes in inversions and arm balancing postures. A little anatomy, a bit of practice and some play, this workshop is about seeking and finding new ways to connect and communicate with your body.

PRICING

$30

 


 

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UPPER BODY STRENGTH FOR ARM BALANCE
Oct
21
12:00 PM12:00

UPPER BODY STRENGTH FOR ARM BALANCE

This two-hour workshop will focus on building healthy sustainable strength around the shoulder girdle. The session will begin with a review of the functional anatomy at play in arm support postures. We will explore tools to help build a heightened awareness of alignment and stability in foundational postures like downward dog and plank. Through a series of movement flows we will seek a balance between strength and flexibility to keep your shoulders happy. We’ll finish up by exploring the role of the shoulder girdle engagement in developing and maintaining a sustainable inversion practice.

$25 - Email Caitmnolan@gmail.com to pre-register. Space is limited.

This workshop is for all levels and all bodies.

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Finding Your Float
Sep
24
10:00 AM10:00

Finding Your Float

Inversions and Armbalances Workshop

This workshop is for those who have begun exploring inversions and arm balances like supported headstand and crow pose and are now looking to cultivate a deeper awareness along with a greater sense of fluidity in their approach. The workshop will begin with a heat-generating flow. We will then look at ways to build float into the familiar vinyasa flows by breaking down common arm support postures and transitions. We will spend time experimenting with different approaches to handstand and forearm stand. Time permitting, we will also play with some fun arm balance combinations. 

Some Things We Will Cover:

-functional anatomy of select arm balances and inversions
-Core integregration
-Entering a handstand with control (“pressing”)
-Strengthening drills
-Wrist and Shoulder Maintenance
-Finding float in your flow

Students who have a some experience with supported headstand and crow pose will be able to gain the most from this workshop.

$25 "Drop in"   No pre-registration

 

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Upside Down Club
Sep
19
5:45 PM17:45

Upside Down Club

Have an itch to get inverted?

Join the Upside Down Club!

This is a special playful class focused around inversions.

There will be flows and foundational poses specifically geared toward building awareness and integration around the shoulder and core. We will practice creative drills and use props to isolate the different elements of inversions, breaking down these advanced postures into accessible building blocks.

This class will be accessible to a wide range of practitioners but being able to hold a downward facing dog for at least a minute is a good indicator of begin ready to practice active inversion postures.

$15 Drop In or $10 for Auto Pay Members!

REGISTER HERE

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Align & Refine - Back Bends and Shoulder Openers
Sep
5
5:45 PM17:45

Align & Refine - Back Bends and Shoulder Openers

This is a workshop style class for all levels. 

We will explore the fundamental functional anatomy of common back bends that come up in vinyasa style classes. 

We will investigate ways to build strength and awareness throughout your regular practice to allow you to find openness and stability as you expand your backbend practice. Attention will also be paid to finding mobility in the hips and shoulders so that we can begin to understand the connection between back bends and front body opening.

Backbends can be scary but, incredibly enlivening.  Let's work together to build deeper understanding and trust in our bodies. 

$15 or $10 for Auto-Pay Members

REGISTER HERE

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Intro To Inversions
Jan
28
10:00 AM10:00

Intro To Inversions

This workshop is for those beginning the journey of inverting their asana practice.  We will begin by exploring the foundations of a safe and strong inversion practice with a warming vinyasa flow.  The remainder of the workshop will introduce supported headstand, forearm stand, and handstand foundations.

We will cover:

  • weaving inversion preparation into basic asanas
  • core integration
  • wrist and shoulder maintenance.
  • using the wall as an effective prop
  • development of effective alignment
  • facing your fears and having an exit plan

This workshop will be accessible to most yoga students but if you are wondering if you’re ready to practice supported headstand, being able to hold dolphin pose for a minute is a helpful indicator.

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Yoga and Mandala Making Workshop
Jan
3
9:00 AM09:00

Yoga and Mandala Making Workshop

Morning Asana Practice 9am - 11am

A fun vinyasa workshop focusing on the fundamentals of arm support, shoulder girdle stability and core engagement.  Find deeper awareness in your downward dog and build the foundations for a strong, safe inversion and arm balance practice.

Afternoon Art Practice 12am - 2pm 

Learn to design and create an original radially symmetric mandala design. Begin to develop a meditative drawing practice.

Rp 700.000 

To Reserve: +62878 733 65536 (Amanda)

 

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