ONLINE WORKSHOPS

*RECORDING OF PAST WORKSHOPS AVAILABLE FOR PURCHASE

This flexibility session is dedicated to those who struggle with Middle Splits. Accomplishing a well- balanced Middle Split is about progressing through a routine designed to blend strength and flexibility. Expect to practice stretches that target your hip adductors (or inner thighs) as well as exercises that recruit your hip abductors (or outer hips). Class is recorded and available for playback for 7 days. Props: 2 blocks, foam roller, yoga strap and a wall.

Sharpen your Needle is a 90-minute workshop dedicated to those intermediate and advanced level needle drills. Expect to work deep backbends, front splits with flip grip techniques and balance drills. Students should be comfortable in full bridge, forearm bridge as well as full front splits.

Foundations for Needle is a 60-minute workshop dedicated to those who are in the process of mastering their front splits and deep Backbends. This class is all levels and will guide you through the fundamentals for Needle scale progressions. You do NOT need to have full 180° splits to participate. Even though this class is geared toward beginners, more advanced students at are encouraged to attend in order to improve their basics and their balance.

Compression is a careful balance of leg flexibility and core strength. This 90- minute session dives into both aspects. You will need 2 blocks, a yoga strap and an elastic band.

This session is dedicated to safe, alignment based leg flexibility. We will work all aspects of the hips, including: hip flexors, hamstrings, inner thighs, glutes and hip rotators. Props needed: 2 yoga blocks and a strap.

*** NEW WORKSHOP RECORDING: SCORPION CLINIC - MORE INFO HERE! ***

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.

MWM On Demand subscribers get 20% OFF. Log in to your account and visit the Forum tab to get your promo code.

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.

workshops@micahwalters.com