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LAUREL BEVERSDORF

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Laurel Beversdorf – Teacher of Yoga Teachers – On Building An Online Studio

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Join my conversation with Frances Taylor of TaylorFit Wellness as we discuss building an online studio and teaching Yoga teachers.

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Topics
- Body Science
- Hips
- Myth-Busting
- Pain
- Philosophy and Love
- Resistance Bands
- Self-Massage
- Strength and Conditioning
- Teaching Inspiration

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laurelbeversdorf

Yoga with Resistance Bands
Body of Knowledge
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And now for something a little different. I rode

And now for something a little different.

I rode the subway for the first time in over a year today.

I walked around the upper west side and felt generally sad. So much is closed. And gone.

Then I went to see my husband’s stylist for a cut (first one in over a year) and color. He did a great job. I enjoyed his company more than anything.

Later, a little Mexican restaurant beckoned to me. I sat outside in the plastic enclosed, heated space by myself and didn’t know quite how to feel. The tostada and fried Alaskan cod tacos were delicious.

Today felt a little bit like continuously waking up from and then dropping back into the same dream.

Even after it is safe, it’s going to take time for it to feel safe. That’s what really sunk in for me today.

Strength isn’t the outcome of practicing a modal

Strength isn’t the outcome of practicing a modality. Its not a certificate of completion.

Strength is an adaptation.

Strength results when training stress exceeds a threshold.

Depending on your training history and history of loading, everyone’s threshold is different. Once it’s exceeded (without blowing past it into the realms of pain and injury) your nervous system tells your body to grow itself more capable of producing force to be able to respond to the demands of that training stress.

🤓 Too nerdy?

Okay. How about this:

Yoga is resisting binary thinking.

Ever done a curtsy lunge? I love them. But they of

Ever done a curtsy lunge? I love them. But they often raise a lot of questions. As a “fitness” move, they’re unique because they aren’t so saggital-centric.

Meaning, curtsy lunges don’t just involve movement primarily toward the front and back of the body.

Curtsies live in the land of diagonals and rotation. The land I call home. Diagonals and rotations feel really good in my body.

In a curtsy lunge the hips flex and extend, but through a position of adduction (and internal rotation). This loads the outer hip compartment a bit more to actively stretch the lateral hip tissues like abductors, the deep six lateral rotators, and the IT band.

The knee of the foot that’s fixed to the floor rotates significantly, as well. Knee rotation is a very important thing your knee needs to be able to do for squatting, lunging and pivoting. (Tomorrow I’ll post an exercise for knee rotation.)

The front foot’s ankle must also dorsiflex and evert quite a bit, too. (Eversion is the opposite of rolling your ankle in.)

Swipe L for some Sassy Ass Curtsy prep.

Video 1 — The blanket allows us to practice a little bit more ankle flexion (dorsiflexion). The hip wag transfers rotation to the knees. This movement builds to a whole body, rhythmic, joyful expression.

Video 2 — Make it a game curtsy style. Reach the blocks further and further away from each other.

Video 3 — Now adding balance and still keeping it a game. Push the block further and further away (use furniture or a wall for balance.)

Video 4 — grab a mini band, starting with monster walks (walking laterally) then add bounding. Then add curtsies. Then bounding curtsies (or what I sometimes call Frolicking Monsters.)

This playful progression is the newest Sassy Ass class in my virtual studio.

If you are simply overwhelmed by having 120 multidisciplinary classes like Sassy Ass Curtsies and Kettlebell Gym to practice to, then definitely don’t become a member of my virtual studio for $40/month (or $31.60/month if you sign up for a year.)😉

If you are like, “oooh! Tell me more!” Then click the link in my bio to read more about membership. 👀

I’m revamping my blog. I took down some old, out

I’m revamping my blog. I took down some old, outdated posts. I left some up, namely, the ones I wrote right after my mom died (my very first blog posts from 2012.)

And I’m adding new ones, like this one here.

You can check out my blog via the link in my bio 👀

More soon... 📝

Yes, this is the title of the newest class in my v

Yes, this is the title of the newest class in my virtual studio.

All you sassy asses are gonna love it.
Expressly.
.
.
.
😉 🍑

Hey everyone! I’m teaching 2 Yoga with Resistanc

Hey everyone! I’m teaching 2 Yoga with Resistance Bands workshops in partnership with @peoplesyogastudiolansing LIVE on Zoom (with a 7-day replay of each workshop.)
⁣
I started out teaching these early in 2020, but then we all know how that ended. With me teaching them on Zoom!

If you missed out on these live workshops, now’s your chance! Both are for teachers and the general public. There will be a Q&A after each one.
⁣
Here are the details!

➡️ Friday, March 5, 2021, 5-7p EST—Pigeon Pose Re-Imagined

A more old school yoga approach to hip and low back pain was often to practice deep hip-opening postures like pigeon pose. However, many very flexible, long-time practitioners still experience SI joint pain, low back pain, and hip pain despite all this passive stretching. In this workshop, you’ll learn preventative hip-strengthening strategies to strengthen your hamstrings, improve your low back stability, and leave your hips and SI joints feeling strong and resilient. Experience how building hip strength using resistance bands can leave you feeling more flexible than before, but with the strength, power, and poise to back it up.
⁣
➡️ Saturday, March 6, 1:00-3:00p EST–Wrist and Shoulder Resilience: Arm Balance Progressions with Resistance Bands

Let’s be honest, supporting your full body weight on your hands is no small feat. It requires an intelligent, progressive plan. Traditional asana programming often bypasses this prep work and exposes you too soon to loads you may not be adequately trained for. The result is hurty shoulders and wrists. This workshop addresses this gap in preparation by providing you with progressive, variable-loading ‘know how’ to train for stronger wrists and shoulders. Prepare to pull as much as push and learn resistance band arrangements that offload body weight and making arm balances lighter, and thus more manageable to explore. Develop a plan to build strength progressively and eventually benefit from the high loads of arm-balances!

COST
Both $80
One $50
Admission includes a 7-day replay for each paid registrant.

Click the link in my bio to learn more and sign up! 👀

Kettlebell Gym! #readysetgo #readysetdancebreak W

Kettlebell Gym! #readysetgo #readysetdancebreak

WORK 30, REST 30, 4 Cycles
swipe 👉

EXERCISE 1 — swing + leg driver

Dance break! 💃

EXERCISE 2 — narrow base mountain climbers

Dance break 💃

EXERCISE 3 — suitcase row to alternating clean

Dance break 💃

Members! This is your preview of what’s coming today. 😅

Future members, link in bio! 👀 💪

Core and shoulder work often include neck work. De

Core and shoulder work often include neck work. Depending on how you look at it, the core and shoulders include the neck.

Who decided they were separate, anyway?

But because we tend to want to treat things as isolated parts, the neck work part of core & shoulder work can get left out.

On top of that (and unfortunately) the neck has been fragilized into a dusty corner of the playroom. We avoid moving it “out of neutral” because someone else decided neutral was safe.

Not ever leaving neutral is not safe at all. It’s stiff and creaky.

Sometimes we need to build up more neck control. To do this we need to dispel the many myths about “bad” shoulder blade and neck positions and move in all the ways these joints can move.

We need to open up all the doors of our house and (maybe) discover rooms we didn’t even know we had.

For many students these hidden “rooms” are

internal shoulder rotation

neck movement out of neutral and against resistance 😮

elevating your shoulder blades 😱

AND THEN KEEPING THEM ELEVATED AND MOVING YOUR NECK OUT OF NEUTRAL 🤯

These short sped up clips are from my Balls & Bands Mobility class called Hollow Body, Happy Neck.

Our peak shape was the staple strength and conditioning core exercise hollow body. To build up to it, we explored many neck mobilizing and conditioning exercises.

Each Balls & Bands Mobility class we take a look at a movement or position that we explore often in strength training and then take this move apart piece by piece to wake up, mobilize, prepare, discover, and embody the details using bands, balls, and novel movement.

At the end, we put it all together again to see how if we can embody the move with more awareness and skill.

Other Balls & Bands Mobility classes in my on-demand library include:

Squatty Feet & Ankles
Lungey Hips
Hollow Body, Happy Neck
Overhead Overhaul!

Wanna take Balls & Bands Mobility classes and 120 others, too?

Membership includes all-access to live and on demand classes like these. Kettlebells, yoga flow, yoga with resistance bands, an 8-week strength program, and more!

Learn more about membership via the link in my bio!

So… Valentine’s Day kind of a dud this year? W

So… Valentine’s Day kind of a dud this year? We’ve got your back!

Or rather… your pelvic floor 😉 If you’ve ever wondered…

🌹 Should I strengthen the pelvic floor...or should I stretch it?

🌹 Is my pelvic floor working too hard...or not hard enough?

🌹 What’s up with kegels?

🌸 Then this tutorial is for you!

The Pelvic Floor Tutorial is packed with 2+ hours of corrective exercise techniques, 45 minutes of pain science, anatomy, biomechanics and kinesiology...and more! 
🌺 Interested, but don’t have time to watch it right now? No worries. After purchase, it’s yours forever!

👉Click the link in bio to get all the details and enroll – but hurry, because it goes away TONIGHT at midnight and we don’t know when we’re offering it again! 👀

More from Elena: “I used almost every strategy/e

More from Elena: “I used almost every strategy/exercise to "wake up" her body and allow her brain to connect the dots to increase her engagement of the pelvic floor, which led to engagement throughout the rest of her body. She is a changed woman! I attribute that to you all! Your offering changed my life, changed her life, and I will continue to share the knowledge you have given me to all the students I interact with!” . And in case you’re wondering, here’s Elena’s client’s story: . “How embarrassing to go from being athletic in the best shape of my life to not being able to go to the bathroom. It impacted my self-esteem and worst of all I was in constant pain. I had take several trips to the ER for the chronic pain and infections caused due to my bowels refusing to empty. I spend the last few years putting on over 30 pounds and going up 3 sizes in my clothes. I went to several doctors over the years and had several tests run. Each one providing the same results of inconclusive, it’s your scar tissue from having c-sections and endometriosis. Eventually, doctors said this was just the cards I was dealt. I grew tried and weary as the stress on my body continued to take over. I knew I had to do something different. I set out to make a change... . ...It has been about 3 months of working with Elena one-on-one and I am 100% medicine free, pain free, and my bowels empty on their own!” . Wanna learn the tools Elena learned to help her student? You’re in luck! Right now our Movement Logic Pelvic Floor Tutorial is available, BUT - the cart closes tomorrow night and the course goes away.
 Click the link in bio to purchase. We don’t know when we’ll be offering this tutorial again!!

All this talk of pelvic floors makes me nostalgic

All this talk of pelvic floors makes me nostalgic for that time I got really, really pregnant.

#repost @laurelbeversdorf
・・・
Sportin’ my husband’s basketball shorts and slammin’ seltzer waters like whaaaaaa!?

This exercise from the Movement Logic Pelvic Floor

This exercise from the Movement Logic Pelvic Floor Tutorial from @sarahcourtdpt is called STANDING & RELAXING.  We all know that strength is important, but for muscles to function well, they need to be able to both CONTRACT AND RELAX and this includes your pelvic floor + abdominals.  Are you always ‘sucking it all in’? If so, perhaps it’s time to let go. Hey, it ain’t pretty, but if you can’t do it, odds are you’re creating new problems for your body.  Want to learn more exercises to address pelvic floor issues? The full Movement Logic Pelvic Floor Tutorial with @trinaaltman, @laurelbeversdorf and Doctor Sarah is available right now!  CLICK LINK IN BIO TO PURCHASE👆🏻

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