Sunday, November 17 from 9:00a to 4:30p
$170. Early bird enrollment if paid in full by October 17: $145
A $50.00 cancellation fee is included in the cost. No refunds will be given within 30 days of the workshop.
Two Part Master Session: Balancing Strength and Flexibility in Vinyasa Yoga
Over 20 years ago I stopped playing sports, said good riddance to the gym, and rolled out my yoga mat for what would become a long romance with Vinyasa yoga. Since I couldn’t touch my toes, let alone do a backbend, my singular physical focus was to create more flexibility. I was strong, but I had no range of motion. Since the grass is always greener—and I didn’t truly understand that strength and flexibility are not mutually exclusive—I focused too heavily on flexibility. Then, like so many yoga practitioners, the over-stretch issues started showing up: sacro-iliac instability, sacro-lumbar strain, hamstring insertion pain, shoulder pain within deep flexion, and more. Oh yeah… then I turned 40 and I realized I couldn’t take strength and conditioning for granted any longer.
For the last few years, my practice has circled back to creating functional strength and stability within my body—without compromising my flexibility. I’ve learned that strengthening my body doesn’t decrease my range of motion when it’s done right. I’ve revised nearly every element of my Vinyasa yoga sequencing to create muscular balance throughout my body—especially the regions that are excessively vulnerable in Vinyasa yoga including the hamstrings, external rotators, sacro-iliac region, and shoulders. I’ve learned from my mistakes.
It might seem obvious that we need to balance strength and flexibility in Vinyasa yoga. But the reality is that we don’t. Not even close. This 2-part Master Session is the culmination of many years spent revising elements of Vinyasa yoga in order to create a more balanced and sustainable practice.
Morning Session: Strength + Stability for Your Core & Spine
Your core is much more than your abdominals. And, your abdominals are much more than those muscles that you dare to look at in the mirror. This dynamic vinyasa practice will create balanced, sustainable strength in all of the muscles that comprise your core and spine. In addition to enjoying a satisfying, strong flow practice, you’ll learn the following takeaways:
How to strengthen all of your abdominal muscles—not just the ones that fail to look back at you in the mirror.
How to strengthen your spinal muscles to create lasting comfort in your back and greater safety in your yoga practice.
Why the rotational muscles of your core are integral to functional strength and how to use them in your practice.
How to connect the strength of your core to the power of your hips and legs.
How core strength supports all your postures, including backbends, twists and arm balances.
Afternoon Session: Shoulders, Neck and Upper Back Flow
This dynamic flow will create balanced strength and flexibility in your shoulders, neck and upper-back. You’ll learn how subtle changes to your vinyasa practice can produce lasting, positive changes in your shoulders. In addition to enjoying a satisfyingly strong flow practice, you’ll learn the following takeaways:
How to strengthen your scapular muscles to improve your posture—and your chaturanga.
How to create balanced strength and flexibility in your entire shoulder girdle—minimizing the chance of pain and discomfort in your shoulders.
How to use your shoulders correctly in all postures where the arms reach overhead, such as Handstand, Forearm Balance and Upward-Facing Bow.
How to save your wrists from the long-term stress of vinyasa yoga.
How to relieve chronic discomfort in the shoulders, neck and upper back.
Jason Crandell, is a natural teacher and author with nearly 20 years of experience teaching yoga. His accessible, grounded classes integrate the best elements of power yoga, anatomical precision and mindfulness teachings. Jason’s articulate, down-to-earth teaching will educate and empower you. Named “one of the teachers shaping the future of yoga,” by Yoga Journal, Jason has been one of the most in-demand teachers at conferences around the world for over a decade. Considered a “teachers’-teacher,” Jason has taught on countless teacher-training faculties, leads trainings globally, and regularly presents teacher-training content at esteemed conferences. Jason was a contributing editor for Yoga Journal Magazine where he has published over 25 articles and created their original series of practice podcasts. His critical-thinking skills will support you on your path of practice, teaching and self-inquiry.