Yoga Deconstructed® Workshop Weekend with Trina Altman

Put Some Swoosh in Your Toosh (1/26, 12:30-3:30p)

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.
* Connect the upper and lower extremities to your spine and pelvis.

Rotation: Move More Like A Human & Less Like A Yoga Paper Doll (1/26, 4:30-7:30p)

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 but 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 (1/27, 12:30-3:30p)

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 (1/27, 4:30-7:30p)

The daily grind just might 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.

All four workshops are appropriate for all levels and qualify for Yoga Alliance CECs. In Silver Spring.

Date, Time and Location

Put Some Swoosh in Your Toosh: Sat Jan 26 2019, 12:30 PM - 3:30 PM -- SS
Rotation: Move More Like A Human & Less Like A Yoga Paper Doll: Sat Jan 26 2019, 4:30 PM - 7:30 PM -- SS
Creative Progressions for Dynamic Pelvic Stability: Sun Jan 27 2019, 12:30 PM - 3:30 PM -- SS
UnWreck Your Neck: Sun Jan 27 2019, 4:30 PM - 7:30 PM -- SS

Registration Options

REGISTER Single Session - Early Bird — $65.00
REGISTER Single Session - After Jan 1 — $75.00
REGISTER Full Weekend - Early Bird — $225.00
REGISTER Full Weekend - After Jan 1 — $325.00


Trina Altman, BS, PMA-CPT, received her training through STOTT PILATES® and is an E-RYT 500. 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 Yogaworks, among others. She also created and taught a Pilates continuing-education course for physical therapists and was part of the faculty for the Brain Longevity conference at UCLA.

Trina was a finalist in the Next Pilates Anytime Instructor competition in 2017. Her work has been published in both Yoga Journal and Yoga International. Her book, Yoga Deconstructed®: Transitioning From Rehabilitation Back Into The Yoga Studio, is slated to be published by Handspring Publishing in December 2019.

She works out of Los Angeles at Equinox and The Moving Joint. For more information on Trina and her online classes and courses, visit Follow her on Instagram at: @trinaaltman & on Facebook at: Trina Altman Yoga and Pilates.