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Pilates Deconstructed® Side Over Explorations $39
$29 Forever Members enjoy special pricing and no workshop expiration dates! If you’d like to take advantage of this special price, please add Forever Access here and then come back to this page to make your purchase. (If you have Forever Access - make sure you are logged in to make this pricing available.)

This workshop does not offer PMA CECs at this time.

Description

Side overs on the short box are an excellent exercise for building head to toe strength, stability and balance while laterally flexing the spine against gravity. The challenge, however, is that the only closed chains are the bottom outer thigh on the box and the top outer ankle in the strap. Thus, sensing your place in space (especially from the waist to the skull) can be a challenge even for your most advanced students! But fear not.

Join Trina Altman for this online Pilates workshop which will teach you creative preparatory corrective exercises and breath release techniques that establish the neuromuscular connections and coordination necessary to safely teach and practice side overs, side-lying leg work and more. Facilitate the inner illumination of your side seams from pinky finger to pinky toe. Important pit stops along the way will fortify lateral hip stabilization, scapular stability, and enhanced breath function. Supple intercostals and a mesmerizing mermaid on the reformer are your birthright!

Objectives

  • Gain a deeper understanding of the component parts of the Side Over exercise
  • Observe Trina teach how deconstruction patterns can become a framework for embodied knowledge
  • Learn breathing techniques and sensory feedback methods that facilitate awareness of the ribcage
  • Help your students advance safely in a group reformer class while incorporating creative movement practices and common sense biomechanics
  • Learn how to utilize directions of movement, bony landmarks and fascial continuities to boost your creativity every time you teach!

Concepts & Techniques

  • Discover open/closed chain lateral flexion regressions and progressions to enhance your students' "inner GPS" system.
  • Learn how the Pilates Deconstructed® exercise called “The Buoyant Boomerang” can help you and your students improve proprioception of the posterior and lateral kinetic chains during the Side Over.
  • Develop coordination and activation of posterior lateral hip muscles in closed chain exercises while exploring differentiation of the lumbo-pelvic hip complex. Uncover the fascial connections of the transversus abdominus and the diaphragm.
  • Address strength discrepancies between the upper thoracic spinal extensors vs. the scapular retractors.
  • Learn how this discrepancy can influence the Side Over as well as postural habits.
  • Gain an understanding of deconstruction principles by utilizing decreased levers, closed chain feedback, and changes of orientation to gravity to prepare you for the Side Over.
  • Improve interoception of posterior lateral breathing patterns using props for feedback to enhance down-regulation of the nervous system

Props & Equipment Used

  • Balls
  • Reformer
  • Small Props
  • Yoga Blanket
  • Yoga Strap
  • Overball
  • Yoga Block

Duration & Access

This workshop is  approximately 1.6 hours  long and you have 30 days of access
(No expiration for Forever Access Members)

 

About Trina Altman

Student Comments

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