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LAUREL BEVERSDORF

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

We explored using the bands for added feedback and

We explored using the bands for added feedback and resistance in twists today.
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We did band arrangements with the band wrapped around our trunk and others with the band anchored to our body on our hands and feet.
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The band’s leverage (how much resistance it applies to our muscles) and feedback (that it gives through both touching our skin as well as increasing muscle tension) change considerably depending on if we wear in at close or long range from our spine.
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Swipe LEFT to have a look see 👀
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Video 1️⃣ was our peak pose. This band arrangement is similar in ways to both arrangements in videos 2️⃣ and 3️⃣.
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Aaaand, with a band anchored under your big toe in Parivrtta Trikonasana, you will feel your foot arch 🔥 + hyperextending your knee might not be as much your default. 😉
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In video 2️⃣ the band is upwardly spiraling around my trunk. In this case, the band provides less resistance to spinal rotation, but a ton of touch feedback for feeling trunk rotation + dynamic breath — 2 types of awareness that will come in handy for Parivritta Trikonasana.
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In video 3️⃣ the band is anchored far away from my trunk, not touching it at all, but instead anchored to my hands and feet. In this arrangement it becomes a much greater source of resistance than it is in the 2nd video—so it challenges core strength and control much more—but trunk position becomes harder to perceive and control.
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I like band arrangement 2️⃣ before 1️⃣& 3️⃣because 2️⃣ enhances awareness of the trunk ahead of time for better proprioception.
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If you’d like to practice this banded twist sequence from today’s class, you can get the replay to watch all week via the top link in my bio! 👆
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#yogawithresistancebands #mobilityexercises #mobilitywork #homepracticeyoga #yogaathome #yogatwist #resistancebandsworkout #resistancebands

Today! LIVE Yoga with Resistance Bands 11am + 7-da

Today! LIVE Yoga with Resistance Bands 11am + 7-day replay.
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Can’t attend live? No problem! You will get access to the 7-day replay after class ends.
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Sign up via top link in my bio 👆
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❇️ In today’s Yoga w Resistance Bands class we’re exploring twists — short lever and long lever resisted and assisted twists + a twisty flow.
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You are invited. 🌀🌊
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Get ready to:
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Gain more strength in areas of your body that feel unstable or sore from your yoga practice or daily life.
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✳️ Recommended Equipment ✳️
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Two blocks, one blanket, one miniband and one 3-5 foot long band.
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❇️ If you do not have these props, you can use books, soup cans, a towel, a crate, a scarf, or a belt instead.

Click the link in my bio to sign up. 👆$15 to take class live AND get the replay for 7 days.
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Expect two emails, one 30min before the live class starts + one after class ends to let you know the replay is available.
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See you today at 11am EST or anytime you can practice this class on demand this week! (Well in that case, you’ll see me, I won’t see you. 😉)
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Either way, I’ll be there with bands on!
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#yogawithresistancebands

How do you sequence your flows? 🤔 There are man

How do you sequence your flows? 🤔 There are many ways.
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One way I like to sequence flows is, each round, I add another pose to the sequence (that progresses the complexity of an earlier pose.)
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Swipe L for the next layer of this banded flow.
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But real talk: flow is not my natural state (as a teacher.)
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👿
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Rather than digging many shallow holes, I like to dig one big, deep one. I like to plod along, shoveling sand over my head, taking my time to GET IN THERE.
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But flow is my preferred state as a student.
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It’s the way I most like to practice.
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I like to keep it moving and practice transitioning with fluidity. I don’t like to be still for too long.
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So this presents an interesting contradiction for me as a teacher who is also a student. Contradictions are wonderful for helping discover the middle ground. And for instilling empathy.

For a happy medium , in each class I teach, I incorporate a flow into the deep dig. A fluid calm in the targeted storm.
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Tomorrow’s Yoga w Resistance Bands class is gonna be about twists. We’re gonna GET IN THERE with some short lever and long lever resisted and assisted twists, BUUUUUT, we’re also gonna flow through twists and let them flow through our wavy spines.
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You are invited. 🌀🌊
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Sign up via the link in my bio. Tue 7/7, Live @ 11am EST. Class is $15. Includes a 7-day replay. You only need a 3-5 foot long band and a mini band.
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#yogawithresistancebands

STRENGTHEN ANGLES not MUSCLES . When I started st

STRENGTHEN ANGLES not MUSCLES
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When I started studying anatomy, I was all about muscles.
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And when the front of my shoulder started to hurt chronically, I became really interested in my posterior shoulder muscles — lats and posterior delts, especially. I knew I needed more pulling.
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Then I spent a little time going deeper in my understanding of muscles to realize that isolating strength at one or two muscles is counter-productive (and impossible) and a better course of action is to train movements.
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But which movements should we target? There are so many to choose from.
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I like to start with what I generally don’t do a lot of. If you’re a yogi, you probably don’t do a lot of pulling.
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So train pulling. But not just in the vertical and horizontal plane. Vary the angles. This way you’ll be sure to hit the muscles you intend and you’ll get them ready to do a wider variety of movement and be strong at more angles.
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There’s A LOT of ways to vary the angles of resistance with bands and when you combine it with yoga postures the possibilities are endless.
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This was a 10 minute-long warm up to a Yoga with Resistance Bands class themed around multi-planar sun-salutes. We got our pulling in ahead of the all the pushing AND, if you watch to the end, you’ll see a supine Chaturanga!
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Wanna feel the possibilities for strength at more angles with me? If you do, you’re invited to Yoga with Resistance Bands LIVE class + 7-day replay tomorrow (Tuesday) 11-12p EST.
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We’re going to focus on the upper back, shoulders, and neck with banded twists!
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Sign up via the link in my bio!
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#yogawithresistancebands

Chronic neck tightness is your neck (& shoulders’) request for change.
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Swipe 👈 for a couple of change inputs. Some you might assume are passive inputs (balls) while others seem more active (bands & freeweight, errr, I mean Goya.)
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In tandem and together, these tools can be even more effective. And none are entirely passive or active.
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No input is entirely passive or active. Not a stretch. Not a CAR.
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Passive/active is relative. It exists along a spectrum. Meanwhile, your nervous system is not an on/off switch and human movement is more interesting than right/wrong and good/bad active/passive range of motion (thank God.)
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The therapy balls apply a relatively passive stretch to my upper traps/levator scap, but the bands ask for increased muscle tension from these muscles (among others).
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The band provides a point of leverage (partially closing the chain on my shoulders) for a slightly more passive experience of shoulder flexion but more active experience of shoulder extension.
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The balls elevate the pivot point from which my lower cervical spine will need to flex more actively.
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Squeeze a ball in your hand and it’s not such a passive tool any more.
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All these props potentially enhance awareness and clarify body maps — good news if you are looking for strategies to reduce pain and discomfort.
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Binary thinking about human movement is old school. Are you more new school?
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If you are, I’d like to invite you to A “New School” Approach to Neck and Shoulders, July 18th 3-5p Eastern.
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In this workshop, you will learn:
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-How to use therapy balls in passive and active ways to improve body awareness and soothe.
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-How to load your shoulders in dynamic, multi-planar ways using bands, soup cans, a blanket, a dowel (or broomstick!) and therapy balls, tennis balls or wadded up socks!
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-Novel ways to engage the deep stabilizers of your neck.
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@bambooyogafh will send you the link 15 minutes prior to the start of the workshop. You will need to download the Zoom app on your device prior to class. Please email the studio with any questions!⠀
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Sign up link in bio!⠀ ⠀
Early Bird $30 Day of Event $35
All who register receive a 7-day REPLAY.

#justiceforbreonna #justiceforbreonnataylor . #re

#justiceforbreonna #justiceforbreonnataylor
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#repost @kellyrowland
・・・

Almost Arm Bar — today in Kettlebell Gym . Like

Almost Arm Bar — today in Kettlebell Gym
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Like going from plank to side plank, only lying down, and so better.
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We did a lot of ground based prep leading up to our Turkish Get Up flow in Kettlebell Gym today. We also went mad cardio in the power circuit. It was a little bit of a lot of everything. 😅
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Did you miss Kettlebell Gym LIVE but want to rent the class recording for the rest of the week? You still can via the top link in my bio. 👀
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#turkishgetup #kettlebellworkout #kettlebellstrong #kettlebellgym #kettlebelltraining

It’s FRIYAY! Top link in bio 💪 and YES, it’

It’s FRIYAY! Top link in bio 💪 and YES, it’s okay if you can’t attend live! You will get access to a 7-day rental of the recording viewable on Vimeo. In each Gym we do 2 circuits, each between 10-15 minutes long plus a flow at the end. In your class rental you can jump to these mini workouts if you’re short on time later in the week for some quick strength meets power meets cardio! Otherwise review the whole class for tons of instruction and how-to mixed in!
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#kettlebellgym #kettlebellworkout #kettlebellstrong #kettlebellflow

@lath_on_lath_off my friend and (the best) video e

@lath_on_lath_off my friend and (the best) video editor (ever) made an epic film about Mustardseed.
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Here’s what he wrote as the logline of his YouTube channel abmds Productions —
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“Sir Mustardseed doesn’t remember when he was captured or why he was held prisoner all these years. Faced with walls and doors and physically imposing captures Sir Mustardseed stiffens his upper lip to effect a most harrowing escape from captivity.”
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#sirmustardseedsescape #bestvideoeditorever

As always, in this week’s Kettlebell Gym, we’l

As always, in this week’s Kettlebell Gym, we’ll build up toward this flow.
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Here’s how it works:
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Click the link in my bio to sign up. Pay $15 to get 7-day access to the class recording AND attend live (class happens via Zoom FRIDAY, July 3rd at 3pm EST. You will receive the class recording after class ends.
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Expect two emails after you sign up, one 30 min before the live class starts (2:30p EST for a 3p EST start time) and another email after class ends with access to the recording.
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For the LIVE class, I open the Zoom room at 2:45pm and we start at 3pm sharp. We usually go for a little over an hour.
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For the open gym, I demo, give group and individual feedback, and take questions throughout. SWIPE LEFT 👈👈for actual speed of this sequence. We’re gonna slow waaay down this week with a couple of firecracker hops in there to celebrate the 4th!
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Here’s the class structure —
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First part — activation circuit, a couple of exercises to get in gear.

Next part — power circuit, 3 exercises to target muscles for strength and power -+ practice skills and transitions for our flow.
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Last part — flow! This week we’re staying low to the ground where it’s cool 😎.
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If you don’t have a kettlebell, get a bottle of laundry detergent and screw the cap on tight. Also I offer customizations for dumbbells.
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See you at Kettlebell Gym! Link in bio 👆
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🎹 Everyday, Carly Comando 🎵

Today! LIVE Yoga with Resistance Bands 11am + 7-da

Today! LIVE Yoga with Resistance Bands 11am + 7-day replay.
.
Can’t attend live? No problem! You will get access to the 7-day replay after class ends.
.
Sign up via top link in my bio 👆
.
❇️ In today’s class we’re going rogue on Sun Salutes with some twisty squirmy, undulating wormy variations. 🐛
.
Get ready to:
.
Gain more strength in areas of your body that feel unstable or sore from your yoga practice or daily life.
.
✳️ Recommended Equipment ✳️
.
Two blocks, one blanket, one miniband and one 3-5 foot long band.
.
❇️ If you do not have these props, you can use books, soup cans, a towel, a crate, a scarf, or a belt instead.

Click the link in my bio to sign up. 👆$15 to take class live AND get the replay for 7 days.
.
Expect two emails, one 30min before the live class starts + one after class ends to let you know the replay is available.
.
See you today at 11am EST or anytime you can practice this class on demand this week! (Well in that case, you’ll see me, I won’t see you. 😉)
.
Either way, I’ll be there with bands on!
.
#yogawithresistancebands

YOGI ⭐️ GETUP ⭐️ PROGRESSION . I’ve been

YOGI ⭐️ GETUP ⭐️ PROGRESSION
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I’ve been doing a lot of kettlebells and, organically, this modality is making its way into to my Yoga with Resistance Bands classes (with bodyweight and bands). My *kinesreativity* 😝 can’t resist connecting them.
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My class planning process consists of 8 stages. 🤷‍♀️
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1) I ask how do I feel like moving? (This depends on what I’ve been doing — what I’m interested in exploring and what I need more of.)
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2) With this general theme I ask, what skill or pose could this build toward? (I plan backwards and start with where I want to end up.)
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3) What feels good and also teaches that skill? (This planning happens while playing with stuff, mostly.)
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4) How is this relevant to my students and what do they need/want? (Impressions guide this part.)
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5) By this time I have waaaaay too many ideas for an hour, so I start mercilessly cutting stuff. (It hurts, but good teaching is editing.)
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6) I go to sleep.
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7) I wake up and practice the ideas from yesterday (at some point). The stuff that sticks, sticks. The stuff that needs tweaking, gets tweaked. More stuff gets cut.
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8) Depending on how much time I have, I might repeat steps 6-7.
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All of this until I have a pretty good idea of what I’m going to teach.
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And then students show up, and, plans continue to change, but my general trajectory is in place.
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Last week in class we did ground-based rotations. I had this progression roughly sketched on a marker board in front of me (off camera) to reference. (For some things, teaching online is convenient — I get to put my notes on a giant whiteboard!)
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This week we’re doing Twisty, Squirmy, Undulating-Wormy sun salutes.
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I still don’t know *exactly* what we’ll do. But my body has a general idea. 🐛
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This is my process.
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Wanna do Twisty Squirmy, Undulating Wormy Sun Salutes tomorrow? All you need is a mini band (loop) and a long band (4-5 feet). (Pssst...You don’t actually NEED bands, they just add a really cool stimulus.)
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Come squirm with me tomorrow (6/30). Class costs $15. I teach it live from 11am-12pm EST. Everyone who signs up gets a 7-day replay! Link in bio 👆#yogawithresistancebands

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