Hip Preservation: using pelvic-hip differentiation for protection against and healing of hip pain

Yoga, not unlike other athletic movement based practices, contains a multitude of body positions that challenge the hip joint. Combined with the repetitive nature of asana during practice, this creates a high risk situation for hip injury and pain.

In this flow class we will share strategies for creating optimal movement and stability within the hip joint, including pelvic/hip differentiation, stacking the pelvic and rib baskets, and pelvic floor optimal activity.  

We will also discuss limitations and the reasons to respect them. Expect to breathe, access your nervous system through somatic meditation, learn basic and advanced hip and core control exercises and integrate all of these into a challenging asana practice. Techniques taught can be carried over into day-to-day life all the way to high level athletics.

I loved the way this workshop was taught, the teachers were clear and I felt like they taught from a place of warmth, kindness, and centereredness; they were living what they were teaching. The tools I learned were very useful and I am excited to use them in my teaching
— Lily Balsen

From the Ground Up: 3 hour Workshop including 1 hour resistance band & tensegrity class

In the first two hours, we will discuss the vital importance of foot and ankle health, optimal mechanics and the concept of tensegrity.  Foot and ankle anatomy and kinesiology will be reviewed.  We will dive into exploring foot and ankle proprioception, muscular balance, joint position, and kinetic chain influences through hands on learning.  

Rigid, grippy, and floppy feet will be topics of great exploration including teaching techniques for restoring stability and mobility, and the vital functional carry over of those into carryover into asana and day-to-day life.  

The concepts of stacking, the listening foot, windlass mechanism will be taught as assessment tools and fixing techniques.  

In the final 1 hour Theraband Tensegrity class we will use the bands as accommodating lines of resistance against which to generate force for creating tensile strength and stability with mobility.  We will explore many asanas including open and closed hip poses, back bends and balance.


TPM Flow Classes:

a) The Theraband Series:

  • The Banded Basics
  • Ravelling and Unraveling Your Hips and Twists
  • Tension for Extension Ecstasy
  • Tensegrity in Flight

What is tensegrity and why teach 4 classes about it?

Tensegrity refers to the expansive space we create in our own bodies to optimize movement, joint and muscle health. Tensegrity creates ease and light in yoga asana and in life, achieved by expanding in all directions during movement.

Controlling our range of motion so that we are stable AND mobile is a hallmark of tensegrity.  Using resistance bands as tactile feedback and resistance to radiate and press out against teaches us HOW to harness this.  We will use the bands in a variety of poses, and corrective exercises, to achieve maximum tensegrity, expansion, and stability through mobility.  You will learn how to use your body differently IMMEDIATELY.

  • Each class will start with a brief explanation of the concepts we will explore through practice.  We will start slow, and build upon a foundation of optimal movement patterns and awareness.  

  • Expect to wear therabands for all poses in the movement sequences and connect with your body somatically to harness control of your movements and learn about your limits.

We will use the bands as accommodating lines of resistance against which to generate force for creating tensile strength and stability with mobility.

b) The Kinetic Core Canister

How does the respiratory diaphragm and pelvic floor influence our ability to use our core?

In this class we will breakdown the limitations to stacking our rib and pelvic baskets, how stacking sets us up for more easeful breath, pelvic floor control and efficient and adaptable core control with movement.  

Expect to breath, access your nervous system through somatic meditation, learn basic and advanced core control exercises and integrate all of these into a challenging asana practice. Techniques taught can be carried over into day-to-day life, to high level athletics.

Led by Diana Zotos Florio, PT, MSPT, Yoga Instructor

 

c) The Knee Sandwich: Knee preservation class

Look beyond the knee for preserving knee health in asana and in life.  

The knee, a stable, strong joint, is sandwiched between the mobile ankle/foot and pelvis/hip.  This often sets up a situation, where knee function and pain is directly related to and influenced by what is happening above and below it.  

Expect to breath, access your nervous system through somatic meditation, learn basic and advanced hip and ankle control exercises and integrate all of these into a challenging asana practice. Techniques taught can be carried over into day-to-day life, to high level athletics.

 


Navigating the Nervous System - The Science of Mindfulness

Learn about the science of mindfulness as well as well as practical tools to help your students make lasting healthy change. 

Using evidence-based research, this workshop explains how mindfulness can help your students reduce pain, improve mood, and create healthy habits that are sustainable.

The workshop will be taught as personal exploratory experiences for practicing students and for teachers, and will include:

  • Embodied movement practices taught as practical application to tap into the nervous system
  • Explanation and utilization of research-­driven methods for optimal movement awareness and relearning
  • How to play with and teach these techniques in a home practice, class, and private setting.
  • Discussion about the downside of moving too fast and relying on physical and mental momentum
  • Getting to the bottom of why alignment isn’t enough

This workshop is designed for all teachers of movement or mindfulness, and is also open to interested yoga students.