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trinaaltman trinaaltman

1120 posts   3633 followers   1570 followings

Trina Altman  Creator of PilatesDeconstructed® & YogaDeconstructed® | YogaTuneUp® Teacher Trainer | Dark Chocolate Lover | Embodied Anatomy Nerd | Los Angeles |

https://yogainternational.com/article/view/thoracic-flexion-in-yoga

I'm suuuuper excited to announce that @yoga_international published my article this morning called, "Why We Shouldn't Demonize Thoracic Flexion in Yoga." ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Here are some on the topics I discuss: ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Why completely eliminating spinal flexion can be problematic. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~The difference between active versus passive spinal flexion. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~The importance of being able to move your spine in a differentiated way. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Misconceptions about tadasana and more.... ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~I hope you'll read it, watch the videos and let me know your thoughts:-). ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~Click link in my bio to read the article

Is your range of motion USEFUL or USELESS? ⏺
From my article in @yogajournal called THE FUTURE OF YOGA: 3 THINGS MODERN POSTURAL YOGA COULD DO BETTER

It’s a little-known fact that injuries often occur at end range of motion. This is why you’ll hear horror stories about someone tearing their hamstring in a yoga class. It’s so common that it actually has a name—yoga butt.

In yoga, you repetitively move through end ranges of motion during vinyasas or seek it in static poses such as King Pigeon, Wheel, and Hanumanasana. As mentioned above, without the strength to control your ranges of motion, you compromise the structural integrity of your joints.

While it’s not bad to practice asana in end range of motion, if you intend to do it, it’s smart to be strong in those ranges. An example of this is Supta Padangusthasana B. When you practice this pose with a strap, you are exploring your passive end range of motion. When you remove the strap and perform the same action, you’ll discover your active range of motion.

The difference between your passive range of motion and your active range of motion can show you the importance of finding strength and control in ranges of motion that you can actually use. Those last couple inches, where you’re most passive, demonstrate the range where you have the least amount of muscular support or control and are most likely to get injured.

If yoga asana is your primary form of movement, this is another example of where it can be beneficial to add in some strength training like apparatus-based Pilates, weight lifting, or TRX. When you’re lifting a weight or using external resistance, you are limited by your strength capacity, because you can only go as far as you can move the weight. In yoga, it’s easier to go beyond a range of motion that you can control, because gravity is often helping you move into a deeper range. ⏺. Click link in bio for the full article and videos.

You know @farzadrezaimd is going away for 5 days when he fills a tiny carry on suitcase with 5 pairs of @happysocks and books... and this is all he needs. No checked luggage. In my next life I will travel light. #happysocks #bibliophile #travellight

Sometimes hip closers make more sense than hip openers #Repost @chinchowdoll (@get_repost)
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From the @trinaaltman article in @yogajournal THE FUTURE OF YOGA: 3 THINGS MODERN POSTURAL YOGA COULD DO BETTER'

"As Mark Singleton laid out in his book 'Yoga Body: The Origins of Modern Posture Practice', modern postural yoga was heavily influenced by gymnastics and wrestling and designed to be performed by young Indian boys to grab the attention of an audience that might not be interested in yoga. (It was essentially a marketing strategy.) As a result, most yoga poses emphasize hip opening, not STRENGTH or STABILITY, to achieve the big, crowd-pleasing shapes.

Passive range of motion is awesome if you want to be an Instagram star, but it’s not so helpful if you want to be able to do functional, daily tasks. When you have a lot of flexibility without the control to back it up, you’re more likely to get injured and experience pain, such as sacroiliac (SI) or pelvic floor dysfunction. Your muscles simply aren’t strong enough to maintain the integrity of your joints during movement.

Functional range of motion is important in hip adductors, flexors, extensors (hamstrings), abductors, and internal and external rotators. But the adductors, or inner thighs, are a particularly common weak link in the hip joint. In yoga, you often stretch the inner thighs in poses like Upavistha Konasana, Samakonasana, and Baddha Konasana, but have few opportunities to strengthen them.

Sliding Side Splits are a wonderful way to strengthen your inner thighs. You could do a version of this using the Pilates reformer or the adductor machine at the gym. At home or in a yoga studio, you can use a blanket.

Finally, it’s also worth noting that oftentimes when something feels tight or stiff, it’s actually weak. If you’ve been stretching your hips for the last decade and they still feel tight, that could be a sign that you could benefit from strengthening them. You might even find that the sensations of stiffness and tightness go away, when your muscles are strong enough to support your joints."
--@trinaaltman
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#yogajournal #hipclosers #marksingleton #yogabody

I am MORE than excited about my new article in @yogajournal that was just published today! Woo-hoo!
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I share why I practice and teach a lot more than basic asana and the three big ways I’d love to see modern postural yoga advance in the near future.
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I also discuss how to balance out your asana practice and make it more sustainable, so you aren’t sidelined by pain and injury like I was. 🌸 CLICK LINK IN MY BIO to read the article. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~🌸https://www.yogajournal.com/practice/the-future-of-yoga-3-things-modern-yoga-could-do-better

SKANDASANA WAKE UP CALL
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One of the many reasons I use blankets in my yoga classes is to serve as a wake up call for a lack of strength in a certain range of motion or at a certain joint. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
It's really easy to let gravity take you down into a passive pose like Skandasana. And while it feels great, if you have no control or force production on the way in and out of this pose, it's not going to help you with stability in those ranges of motion.
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If you can't drag the blanket in with your foot when it's a very short distance away from your body in SKANDASANA SLIDES then try adding some external resistance and load in an exercise on the Pilates reformer, spring tower or Cadillac called PETER PAN and see if when you return to the blanket slide exercise it's easier. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Try SKANDASANA SLIDES and let me know how it goes! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
If you like this and want to understand how it fits into the context of a full yoga class, check out my Yoga Deconstructed® course here:
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goo.gl/5LxHtB

Save the dates! I'm coming to ATLANTA to teach a Yoga Tune Up® SHOULDERS IMMERSION February 9 - 11, 2018 at Breathe Yoga Atlanta! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Here's the link with all the details and to register:
http://www.breatheyogaatlanta.com/workshops
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Feel free to message me with any questions:-).

When you go to the eye doctor for an updated reading glasses prescription AND to the dentist in the same day. Just because I married a doctor doesn't mean I like to go to the doctor. Old habits die hard. #dessertreward #chocolateheals #pinkberry

Why? Because it's fun. Move, breathe, play. Thanks @junemeilingchiang for always making my movement adventures educational and delicious:-). Video sped up 2x.

Thank you Nikki for expressing this so eloquently! Biomechanics and alignment are helpful but only when they are used to give us more movement options, not when they are used to incite fear. #Repost @naablevy
As a Pilates teacher, I "grew up" in the biomechanical model. There was an ideal alignment and before you moved, all the joints needed to be stacked.
The problem is that no one is ideal alignment (it's just a model) and micromanaging your joints into place doesn't work. It just creates weird holding patterns, tension/pain and for some anxiety that they're going to get hurt moving anywhere but from that place.
What I've realized is that the alignment model is simply a point of reference. We aren't going to live there, but we can use it as a way to loosely approximate where we want to move from and get some intel on what areas in our body are stronger/weaker/could use attention.
I didn't always teach or move this way (trust me, I was a good little micromanager) but these days when I see an alignment quirk in myself or others, rather than immediately trying to fix it with 100 overwhelming cues, I ask myself why?
Flared ribs or rounded shoulders might just need a longer spinal warm-up. An anterior pelvic tilt might need a few extra bridges. A tucked pelvis might benefit from end range hip flexor strength and interestingly that prep work usually allows the body to self correct to a place where movement feels easier/better/more efficient.
Does that mean you suddenly have perfect alignment and no longer need any cuing? Nope, but the body is that much better prepared for the task at hand and frankly if movement that follows is less than perfect (and it will be less than perfect) it will be okay. The same way there are no Pilates police, there are no alignment police. It's okay to take a walk with your less than perfectly neutral pelvis or your slightly turned out feet. Might it be beneficial to address it in a session? Sure, but it's not the crisis I sometimes see us treating it as.
Movement should come from a place of ease, not anxiety. If putting yourself in what is perceived ideal alignment makes you feel worse, then that alignment is not ideal for you.

You know you're a hard core Pilates nerd when you can't wait to get up on a Sunday morning for breakfast and an 8:30am duet session with @courtneymillerpilates. Thank you Vanessa of @pilatesvoceanside for giving us an awesome workout! If you are down in #oceanside you must go learn from Vanessa (and Willis 🐶). I'm so thankful for my Pilates friends💙💙

I was asked to contribute to this @yogajournal article that features 29 senior yoga teachers' perspectives about where yoga needs to go in the next decade. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~It's a lovely piece that explores what kinds of change or transformation many of us hope to see in vinyasa yoga, the collective community, teacher trainings as well as many other aspects of the practice. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ I hope you enjoy reading it.
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Here's the link:
goo.gl/osgC63

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