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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
- Core
- Hips
- Myth-Busting
- Pain
- Philosophy and Love
- Resistance Bands
- Self-Massage
- Shoulders
- Strength and Conditioning
- Teaching Inspiration

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laurelbeversdorf

Yoga with Resistance Bands
Body of Knowledge
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What do you get when a deadlift, a clean, and a pr

Let's be honest, we all have phrases or cues that

Let's be honest, we all have phrases or cues that we overuse when we're teaching. (Sarah went through a phase of calling everything "beautiful" until another teacher told her that if everything was beautiful, it meant nothing was actually beautiful ;-))

To all the yoga teachers reading this: how many times have you told your students to "ground down through the big toe"?

And to the Pilates instructors: has it reached the point where you are saying "heels together, toes apart" in your sleep?

Bigger question:

Do you say these foot cues for a reason? Or are you tired, or distracted, and as a result a little bit on autopilot? (We. Have. Been. There.)

We can't expect to never repeat ourselves, but choosing language based on our understanding of the body (rather than something we memorized from teacher training) tells your students that you are paying attention.

If you don't have a lot to say about the feet and ankles because you:

a) find them confusing
b) never learned that much, or
c) don't know where to start,

We're here to help.

The @movementlogictutorials Foot and Ankle Tutorial is packed full of anatomy, biomechanics, myth-busting - and most importantly - tons and tons of exercise and movement ideas that you can plug into your classes that people will be jazzed about.

But hurry… the tutorial is only available to purchase until December 6th!

Click the link in bio to gain the confidence to cue beyond the routine.

@laurelbeversdorf
@anulamaiberg
@sarahcourtdpt

#yogaclassesonline #onlineyogaclasses #mobilityclasses #bodynerd #yogatherapy #movementtherapy #liveonlineyoga #practiceyoga #anatomynerd #mobility #yoga #bodynerd #injuryprevention #fascia #yogateacher #neverstoplearning #iloveyoga #biomechanics #alwaysastudent #pilatesinstructor #yogateachertraining #yogatherapy #movementculture #yogastrong #movementtherapy #fitspo #bodyofknowledge #onlineyogacourse #anklepain #footpainrelief

Here's something: I love running up and down stair

Blanket your breath in awareness. This one’s per

Blanket your breath in awareness. This one’s perfect for a cold, rainy day (today in NYC).

One of my favorite ways to feel my breath influence my posture and vice versa is to use pressure/touch from a blanket. For example:

VIDEO 1: our ribs elevate and depress (specifically the back ribs which we can often sense better when we let our spine round a little.) The tight wrap of the blanket 360 degrees around our ribcage gives our bony rib basket, which envelopes our lungs, something to reach out into and recede away from as it expands and condenses to make breathing happen.

VIDEO 2: we apply pressure down on the top our head and work axial extension (lengthening the two ends of our spine away from each other). We then breathe into that tension to sense how our spine seems to lengthen and shrink in height as we breathe.

We can put both together to breathe vertically and horizontally within this embrace of feedback.

In VIDEO 3 we roll the blanket up an appropriate amount (depending on the thickness of the blanket, the person’s relative spine length, sensitivity,
and desired range of motion and depth of pressure. Then we mobilize our shoulders, spine, and hips to continue to receive feedback while breathing into a “sticky area of the upper back” every student individually selects for themself.

If you’re looking for breathing classes that are accessible in the sense that you will receive lots of actionable, experiential ways to massage and move your body and your breath in this way, I’m teaching 3 30-minute Breath Massage classes as a part of the Express Yourself December series of classes.

For more information about Express Yourself December click the link in my bio. Offer ends this Sunday.

Thirty 30-minute classes LIVE and on demand availa

Thirty 30-minute classes LIVE and on demand available now - January 15th.

Investment $40

Already a member of my virtual studio — you already have access to these classes!

Not ready to commit to a membership? This offer is for you!

Are you looking for short classes that offer:

Cardio, strength, kettlebells & resistance bands, self-massage, yoga, and restorative practices to help you keep it together AND keep moving over the holidays?

These 30 classes + bonus content are for busy people who know they need a multidisciplinary approach to getting stronger and building resilience.

Practice with me live and on demand for 6-weeks (through January 15th). Classes are uploaded to your class portal within 48-hours after the live class ends, but usually same day.)

This is a one-time purchase. No strings attached. SWIPE👈 for details.

Express Yourself December!
Doors close Nov. 29th.

Link in bio 👀

This right here 👀 This is from a student name

This right here 👀

This is from a student named Karin. She reached out to share this with me in an email. I’m re-sharing again here with her permission.

This description of my classes and teaching makes my heart sing. It’s always a good thing when students are able to articulate my teaching aim back to me in a way that reminds me of who I am and why I do what I do.

It may sound cliche, but these messages make my day. My week sometimes.

I’m putting together an offering for the holidays right now which I’m calling Express Yourself December. It’s 30 classes, each 30 minutes in length — all available to take live and also on-demand — through Jan. 15th.

Members, like Karin, already have access to this offering. People signed up for my email list will hear all about it. If you are not already a member or on my list, you may want to jump on it so you don’t miss it.

Express Yourself December. The darkest months of the year are about to get brighter with kettlebells, resistance bands, yoga flows, restorative movement and therapy balls...

Get on my list via the link in my bio 👀

You may have heard that a 'flat foot' or a 'droppe

You may have heard that a 'flat foot' or a 'dropped arch' is a bad, bad thing.

You may have been fitted for orthotics or bought some special insoles for your shoes to try and 'correct' this issue.

If so, did it work? Or... did it end up making you dependent on that orthotic for every time you go for a walk, run or hike?

To be clear, we're not 100% anti-orthotics. For some people, they are the exact right solution.

However, there's a lot we can all do to develop the mobility and strength of our lower leg and foot muscles that help to create that functional pronation-supination movement we need for walking.

Because one thing we do know: having healthy and functional feet that can move through pronation and supination during gait is more important than their static position (i.e. in standing).

Have thoughts on orthotics? Tell us in the comments!

P.S. Want to learn more? @movementlogictutorials has a 3-hour Foot and Ankle Tutorial that gives you a movement-based approach to working with clients who have an array of foot and ankle concerns. Along with musculoskeletal anatomy review and up-to-date pain science, you will acquire a progression of corrective exercise techniques to explore toe flexibility and strength, supination and pronation, arch support and development, balance and proprioception, and how all these lead to the most basic movement of them all: walking!

But hurry… the tutorial is only available to purchase until December 6th!

Do something nice for yourself (and your students!) and get all the details + sign up in the bio.

@laurelbeversdorf @anulamaiberg @sarahcourtdpt

Partially closed-chain shoulder and hip opening wh

Partially closed-chain shoulder and hip opening while rolling around on the ground?

Why not!? It feels so good. 😊

SWIPE 👉 for my live class schedule starting soon.

I’m called this series of short classes Express Yourself December — 30 express classes in 30 minutes or less — express your strength, flexibility, and capacity for relaxation this holiday season.

Want to find out how you can take these classes live and on demand for under $2/class? Make sure you sign up for my email list via the link in my bio. 👀

There isn’t a single hip flexor muscle that just

There isn’t a single hip flexor muscle that just acts on the hip, or just flexes the hip.

None of our muscles function in isolation. They’re all connected via global, interpenetrating systems—the fascial system, nervous system, vascular system, lymphatic system.

Through the fascial system, tension is transferred from one group of muscles to another. Tensegrity theorists love to talk fascia for this reason.

Through the nervous system, our brain coordinates movement (not muscles). It does this through the activation of motor units, or groups of muscle fibers. Depending on the task at hand (the effort required and the target pattern of movement) the brain recruits multiple motor units across multiple muscles to get the job done.

In this series of videos (from Hip Flexy Fluxies in my virtual studio), I share 3 exercises that explore loading the hip flexors. In all three I chose to highlight a different pattern of coordination. Here’s my thinking:
.
1️⃣: when loading a lengthening rectus femoris in lean back, not doing camel pose requires efforting lumbar flexion. I highlight lumbar “anti-extension” (effort is flexion, target position is neutral) to maintain a plank trunk. Both the shoulder position and the blanket’s weight make this more accessible.

2️⃣: here we use a “compression block” to highlight cross-body oblique activation and isometric contraction of the static hip’s flexors in dead bug. With this feedback, we attempt a a neutral lumbar spine which is challenging because, naturally, our lumbar flexors want to help prevent our pelvis from tipping forward toward the long heavy leg. It’s worth working on flexing the hip and not always flexing the spine, tho.

3️⃣: In this loaded dead bug, I highlight lumbar flexion (pressing the low back into the floor or imprinting) to better leverage the load.

Progress toward lengthening levers, and maybe also maintaining neutral lumbar.

Wanna take Hip Flexy Fluxies (and 75 other thoughtfully-crafted, multidisciplinary classes combining yoga, resistance bands, kettlebells, and therapy balls?) Modern movement science, insatiable creativity, and my desire to help people feel better underpin every class. Link in bio 👀

Have you ever had your ankle make a weird clicking

Have you ever had your ankle make a weird clicking noise when you walked or ran? Have you ever been able to understand why? Or have you just lived with it, knew something was off, but figured there was nothing to do until it got a lot worse?

As movement practitioners, we can’t diagnose foot or ankle dysfunction, but we CAN empower ourselves and our students with the knowledge to help the ankle work better, which can reduce those strange noises, and also help out with overall posture and pain.

On that note, we’re thrilled to announce that the Movement Logic Foot and Ankle Tutorial is available!

The Movement Logic Foot and Ankle Tutorial is a 3-hour online workshop that will teach you proper care and feeding of your feet and ankles.

With this tutorial, you will...

Learn a movement-based approach to working with clients who have an array of foot and ankle concerns, or who simply want to get stronger and more flexible through the whole foot complex.

Acquire a progression of exercises that explore toe flexibility and strength, supination and pronation, arch support and development, balance and proprioception, and how all these lead to the most basic movement of them all: walking. These exercises can also easily be introduced into any movement class.

Review musculoskeletal anatomy to better understand how the foot and ankle integrates with the lower leg, hips and even up to the neck.

Study up-to-date, biopsychosocial pain science that breaks down old beliefs around foot positions and movements – and how we incorrectly emphasize position over function

And once you buy it, it’s yours to watch and review forever!

If you’re ready to get the click out of your ankle, click the link in bio instead to get all the details and enroll.

@laurelbeversdorf @anulamaiberg @sarahcourtdpt @movementlogictutorials #footandankle #footandankletutorial #feetexercises #takecareofyourfeet #footarches #plantarfasciitisrelief #anklesprain #foothealth #anklehealth #anklestrengthening #bunions #gait #anklemobility

Feedback is a general term we use for when we wake

Feedback is a general term we use for when we wake our body up with props.

Another word I’ve recently started hearing is the word constraint.

Constraint is a different way to think of feedback.

I love new movement vocabulary like this because new words seed new ideas.

According to the dictionary, constraint means restriction.

But like all good boundaries, constraints (like the wall) create new positive opportunities.

Swipe L for 6 ways the wall restricts movement (and as a result, actually **creates** a very specific type of feedback than I would otherwise get.)

VIDEO 1: in keeping my head, back, sacrum, at least one part of my upper extremity pressed into the wall at all times, I usher a lot more movement into my glenohumueral joint (where the arm bone inserts into the socket of my shoulder blade.) This sequence is not only a potent stretch but also potent activation for the muscles of my shoulders.

VIDEO 2: in maintaining the pressing of my finger tips against the wall, I mobilize my spine and hips with a significant amount of spinal rotation already in place. The range of triplanar motion I can explore is much greater because of the constraint the wall imposes. (So here we see how a constraint is often a source of leverage, and therefore also a source of greater joint freedom in terms of range of motion.)

VIDEO 3: because the wall limits my neck motion, I can better mobilize my thoracolumbar spine, and also I get a very good inner picture of where my head is in space as it relates to spinal wave. (In this way the constraint creates more awareness.)

VIDEO 4: again because my crown is affixed to the wall, I can restrict movement of my neck and just work on rotating it, when it would otherwise rotate AND also laterally flex. (BTW, this could feel really good to you! Try it.)

VIDEO 5: same as 4, but now I can sense my spine’s position from the top down and better isolate shoulder movement against gravity.

VIDEO 6: here the wall restricts movement of my hand in space (similarly, the floor restricts movement of my oposite side foot) providing me with a clearer perception of my spine then I would otherwise get in tricky cat/bird dog.

MORE 👇

Maja nailed it. So fuuuuun! . #repost @movementlog

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