TWO WAYS TO TAKE CLASS:
PRE-RECORDED 4 CLASS SERIES
YOURS TO DOWNLOAD AND WATCH FOREVER
WEEKLY ONLINE CLASS
TAKE CLASSES LIVE OR WATCH THE REPLAY
FALL/WINTER SCHEDULE
THURSDAYS 11AM PST
SEPTEMBER
29th STRENGTH
OCTOBER
5th MOBILITY
13th BALANCE
(no class on 20th)
27th FLOW
NOVEMBER
3rd STRENGTH
10th MOBILITY
17th BALANCE
24th FLOW
DECEMBER
1st STRENGTH
8th MOBILITY
15th BALANCE
[22nd no class]
29th FLOW
MONTHLY CLASS SYLLABUS
A DIFFERENT FOCUS EVERY WEEK
WEEK 1: Strength
Use it or lose it can refer to a lot of things, but your physical strength is top of the list. Stave off your body’s declining strength (I’m not exaggerating when I tell you that strength decreases begin in your 20s-30s) using just your bodyweight to learn fundamental strength moves that carry over into your yoga practice and your life.
WEEK 2: Mobility
What’s the difference between mobility and flexibility? There are lots of answers, but mine is this: mobility is useful flexibility, that requires both range of motion and strength to bring yourself into a position (versus wedging yourself). Learn what the difference feels like in practice and acquire some useful mobility techniques to support your yoga practice and your daily life movements. We'll also delve into some breathing practices to improve your ribcage and back mobility from the inside out.
WEEK 3: Balance
Yes, you can do Crow pose, and you’re working on your headstand. But real-life balance skills require quick reaction times and the ability to catch yourself in any position (have you ever tripped on something and landed in Tree pose? Me neither). Balance practice is actually falling practice – learning how to catch yourself before the fall happens! We’ll explore different strategies and techniques that fortify your inherent balance skills.
WEEK 4: Flow
In which we combine everything we’ve learned about strength, mobility and balance, and turn it into a playful movement exploration. This ain’t your mama’s vinyasa class! Reconnect with the fun of movement as a full-bodied expression of yourself. You’ll leave feeling energized and motivated to keep your lifetime commitment to your body’s well-being.
RESEARCH LINKS
Mijwel S, Backman M, Bolam KA et al. Highly favorable physiological responses to concurrent resistance and high-intensity interval training during chemotherapy: the OptiTrain breast cancer trial. Breast Cancer Res Treat. 2018 May;169(1):93-103. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC5882634/
De Backer IC, Van Breda E, Vreugdenhil A, Nijziel MR, Kester AD, Schep G. High-intensity strength training improves quality of life in cancer survivors. Acta Oncol. 2007;46(8):1143-51. https://pubmed.ncbi.nlm.nih.gov/17851864/
Schmidt ME, Wiskemann J, Armbrust P, Schneeweiss A, Ulrich CM, Steindorf K. Effects of resistance exercise on fatigue and quality of life in breast cancer patients undergoing adjuvant chemotherapy: a randomized controlled trial. Int J Cancer. 2015 Jul 15;137(2):471-80. https://onlinelibrary.wiley.com/doi/10.1002/ijc.29383
Montaño-Rojas LS, Romero-Pérez EM, Medina-Pérez C, Reguera-Garcia MM, de Paz JA. Resistance training in breast cancer survivors: a systematic review of exercise programs. Int J Environ Res Public Health. 2020 Sep 7;17(18):6511. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC7558202/
Klassen O, Schmidt ME, Ulrich CM et al. Muscle strength in breast cancer patients receiving different treatment regimes. J Cachexia Sarcopenia Muscle. 2017 Apr; 8(2): 305–316. https://pubmed.ncbi.nlm.nih.gov/27896952/
Ax AK, Johansson B, Carlsson M, Nordin K, Börieson S. Exercise: a positive feature on functioning in daily life during cancer treatment - experiences from the Phys-Can study. Eur J Oncol Nurs. 2020 Feb;44:101713. https://pubmed.ncbi.nlm.nih.gov/31877511/
De Backer LC, Vreugdenhil G, Nijziel MR, Kester AD, van Breda E, Schep G. Long-term follow-up after cancer rehabilitation using high-intensity resistance training: persistent improvement of physical performance and quality of life. Br J Cancer. 2008 Jul 8; 99(1): 30–36. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2453017/#bib16
![This week’s episode of the Movement Logic Podcast is all about breathing.
[Post and podcast CW: assault, trauma]
I can’t tell you how many people I see in the clinic who are getting by on chest breathing – in particular, people who have had repeated traumatic experiences. This trauma may be directly related to their pain (the patient whose injury was caused by a negative experience with a practitioner, like a yoga class injury or a chiropractic adjustment), or it may not directly relate, but is a result of a life experience (the patient grieving the death of a loved one).
Is it always helpful to be instructed how to breathe? What if it's an override to someone's natural function? And what if your breathing intervention doesn’t achieve what you thought it would?
If we're teaching breathing in class, we have to consider the possibility that for at least some of the people in the room, they're breathing the way they are for a reason, and if we’re going to intervene and change it, we had better know exactly what we’re trying to do to their nervous system (wake it up or calm it down). We may want to consider the way we present breathing practices as well – less of an order, more of an option may feel safer to a lot of people.
Check out the full episode at the link in bio.
[Upcoming episode teaser: I was inspired by my utter lack of knowledge around nitrous oxide and the benefits of nose breathing to research and record an entire follow up episode on the topic. Keep an eye out for this ep in a few months!]](https://sarahcourtdpt.com/wp-content/plugins/instagram-feed/img/placeholder.png)
