ONLINE WORKSHOPS

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Do you dream of Needle Scale? Allow me to take you on a journey toward this beautiful flexibility skill. We will explore the 4 major components: back flexibility, leg flexibility, shoulder flexibility and single leg balance. This clinic outlines the major keys to alignment to help you gain the range of motion you need for a better needle. This recorded session is available for 3 months of unlimited playback. Props needed: yoga blocks, yoga strap, foam roller and a sturdy wall.

Front Splits are a cornerstone of flexibility training, yet so many of the stretch programs out there don't address the key components of leg flexibility. This is the workshop where alignment precedes amplitude and you push past that pesky plateau. Come prepared to work, sweat and stretch. This class is geared toward all levels and will challenge even the bendiest bodies. Props needed: 2 blocks, yoga strap, chair, foam roller and a wall.

Come with me on this two hour journey to dissect the optimal technique for back bending. Throughout my career as a professional contortionist and flexibility coach, I have developed and tested a comprehensive approach to facilitate long lasting, incredible backbend progress. Whether you are a teacher or student, this method has the potential to transform your backbend practice with clear, concise methodology. Expect a 90 min practice, then a 30-min lecture to elaborate on my rationale.

OBJECTIVE: to deepen flexibility by adding external resistance in the form of weights to increase load and therefore increase the potential range of motion in some of my favorite flexibility drills. This class is designed for students of an intermediate flexibility level. Expect to practice drills that challenge your strength and control, while at the same time pushing your flexibility to new levels.

Props: 2 ankle weights ~ 1 kilo each. 2 hand weights ~ 2 kilos each. 2 yoga blocks. Foam roller. Unlimited playback for up to 90 days.

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This class is dedicated to helping you master your Flying Cobra- the mother of all backbends. When you have cobra strength, your backbend is fortified, aligned and supported from the inside out. More advanced poses benefit immensely from Flying Cobra, so it's important step on your flex journey! Expect to work on Flying Cobra modifications and progressions.

*Approachable by students of many levels! **Props: 2 blocks, foam roller, ankle weight.

This 90-minute online class covers the fundamentals of safe back flexibility for students who identify as beginners. This is not a contortion class, but rather a training ground for your mobility. The drills that we will practice will be accessible for those students who lean toward the tight end of the spectrum. Expect to practice a balance of strength and flexibility work, with progressions to help even the tightest of individuals. This Intro to Backbends class moves beyond the typical stretch class vocabulary to help participants move with greater awareness and intention. Props: 2 blocks, yoga strap, foam roller and a chair.

In this 90-minute workshop, we will work our way through a routine of flexibility and strength to help you master your "tilt". This class will use targeted warm up and stretching to deepen middle split as well as strength training to improve single leg balance. This class is intended for students who have or are close to having full middle split. You will need two blocks, a foam roller and a theraband with medium to high resistance.

Handstand is one of the most interesting subjects for me dissect and teach. I love to go into detail about what if feels like to balance on your hands. It feels like weightlessness in your legs and the exact opposite of weightlessness, a heavy load on your armpit, shoulders and wrists. Mastering handstand is not just about conditioning and drills. Mastering handstand is also about relating the handstand sensations to other more subtle and attainable sensations, which is critical in the mental and psychological aspect of the skill. More info here!

For many flexibility students, the hip flexors are a stubborn source of tension and tightness. There is a way to make big progress in your hip flexibility. With a strategic combination of alignment exercises that build strength in the glutes and hamstrings, as well as stretches for the Psoas major and minor, your hip extension can improve dramatically. ** Props: 2 yoga blocks, medium theraband, roller. Class is recorded & sent to all sign ups.

Most people work splits with the sole objective of sitting their hips to the floor, which is why so many get sidelined by hamstring injuries or simply plateau and give up. What they end up learning is a "sit", not a split. This is the clinic where you turn that around. As might have heard me say before, alignment precedes amplitude. Let's apply alignment and active flexibility techniques to over splits. *props: 2 blocks, strap, chair, foam roller. A hD recording of this class will be sent to all sign-ups.

Throughout my journey as a contortionist and flexibility coach, I have invented and implemented many applications of a method called "closing the chain", which helps activate muscles along the posterior chain that might otherwise go unnoticed and unused. This clinic is an exploration of that method in its many forms. Expect breakthroughs. Students will need two yoga blocks, a foam roller, a theraband (preferable one that is light resistance) and a yoga strap. A HQ recording will be sent to all sign-ups.

workshops@micahwalters.com