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LAUREL BEVERSDORF

Yoga Courses and Teacher Training with Laurel Beversdorf

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Workout A1

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50 minutes

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TIME LENGTH
- 20 (27)
- 30 (20)
- 40 (40)
- 60 (19)
- 75 (20)
AREA OF THE BODY
- core (72)
- feet & ankles (7)
- hips (74)
- low back (7)
- lower body (59)
- neck (8)
- shoulders (75)
- upper back (14)
- upper body (58)
- whole body (79)
- wrists (10)
LEVEL OF CHALLENGE
- cardio (42)
- gentle (7)
- lectures & tutorials (11)
- meditative (7)
- moderate challenge (28)
- slow-paced (71)
- strong (70)
SPECIAL CONSIDERATIONS
- continuing ed courses (7)
- external load (82)
- flow style (57)
- minimal props/equipment (61)
- minimal weight on wrists (58)
- no kneeling (46)
- pranayama (4)
EQUIPMENT
- blanket (39)
- blocks (45)
- bolster (3)
- chair (10)
- core massage ball (3)
- dowel (3)
- kettlebells/dumbbells (55)
- long band (8)
- mini band (20)
- slider/washcloth (3)
- stirrup bands (19)
- strap (5)
- therapy balls (27)
- wall (8)

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laurelbeversdorf

Yoga with Resistance Bands
Body of Knowledge
Online Classes
Workshops & Trainings

I get by with a little help from my bands! Psssst

I get by with a little help from my bands!

Psssst! I’m teaching 2 LIVE (with 7-day replay) Yoga with Resistance Bands classes this Friday and Saturday in partnership with @peoplesyogastudiolansing.

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.
⁣
➡️ 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.

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! 👀

Resistance bands make easy poses hard and hard pos

Resistance bands make easy poses hard and hard poses easy. #resistanceandassistance

This supine sequence uses 1 large loop of medium resistance. The band is tied using the overhand loop knot and it measures 20 inches when you pull the loop long.

SWIPE LEFT

1️⃣—figure 8 wrap the band around your trunk and legs. This feedback squeezes around your rib cage and provides resistance for some supine crow pose action.

2️⃣—figure 8 wrap for feedback on trunk-leg connection and coordination in supine twist.

3️⃣—now for a big loop around the trunk to hand in supine twist. Excellent feedback for the core and shoulder connection.

4️⃣—let’s take that big loop around the trunk and foot now for a clear “plugging in” of the hip in some “corecentric”, hip-mobilizing work.

5️⃣—this notoriously difficult long-lever, anti-rotation pose jithara parivartonasana may have just gotten more accessible with a big loop from trunk to feet. Don’t worry, it’s not too easy, just more possible! 🔥

We’ll be playing with this and more Saturday 3/6 for Wrist & Shoulder Resilience: Arm Balance Progressions with Resistance Bands 1-3pm EST.

You can sign up for this live workshop + 7-day replay via the link in my bio. 👀

Come find out how bands can help you enhance your practice, change things up, and build skill!

@peoplesyogastudiolansing

May the Lord open (the economy up safely) so don’t wear your mask like this.

We’re in the homestretch, ya’ll! My dad’s getting his second shot. My husband had his second shot a few days ago...

I’m not on any list yet, but I can’t wait until I am! I’ve never been more excited for a shot.

All this hopefulness being expressed, don’t get overconfident.

Continue to hold the line. Wear your mask. Protect yourself and others.

💜

THIS FRIDAY I’m teaching 2 Yoga with Resistance

THIS FRIDAY I’m teaching 2 Yoga with Resistance Bands workshops in partnership with @peoplesyogastudiolansing LIVE on Zoom (with a 7-day replay of each workshop.)
⁣
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.
⁣
➡️ 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.

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! 👀

New blog and a helpful video for your hip flexors

New blog and a helpful video for your hip flexors at the end.

Link in bio! 👀

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! 👀 💪

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