FOUNDATION TRAINING
COURSE SCHEDULES
ESTABLISH A PRACTICE I WITNESS GROWTH | BUILD COMMUNITY
ABOUT MY COURSES
CHALLENGE, COMMITMENT, CONNECTION, ENDURANCE, GROWTH, AND DEPTH:
As a teacher, I want to be continually challenged and learning from my students and my practice. Teaching is a very important part of my life. I don’t see it only as teaching, I see it as an education for me. When I teach, it offers an opportunity for me to learn from my students and it gives me a sense of meaning and purpose because it is also an opportunity to create something from the challenges and experiences of my life.
Courses are a series of classes designed to fit together, cohesively. Each class relates and builds off of the last class. In a course, the same group of committed students come on a weekly basis and learn in a progressive and cumulative sequence of instruction. This format leads to truly phenomenal growth.
This is one of the best platforms for learning to take place because it invites students to commit to themselves and to a practice. Developing a practice is about developing a relationship with your body, emotions, thoughts, conditioning… with yourself, which is ultimately a solo endeavor. The group’s commitment helps tremendously with the endurance it takes to weather the storms of a challenging individual task. Knowing that each individual is finding a way to come to the time we have chosen to do this work together and finding a way to work towards something they want for themselves, despite the challenges of life, gives a feeling of “togetherness” that is incredibly supportive. It can be hard to hold what’s true for ourselves alone. The sense of a shared value or a shared commitment that is created by a group is affirming and helpful.
Through this commitment, the practice is given an opportunity to integrate into life and creates a dialogue and inquiry into the ways in which we can grow. This learning structure is an opportunity for insight on physical and emotional freedom to flood in. A course is the place for a student to make leaps and bounds in their practice.
This format is steeped in the traditions of learning movement, where knowledge is transmitted from teacher to student over time. Courses are set-up to build, which helps both the students and the teacher to develop a strong relationship and witness growth in their personal practice. The students and the teacher get to experience the depth that comes from learning with each other year round. It also opens up the joy of a shared language, experience, and consistent class environment. This is one of the best platforms for a teacher to truly connect and help their students.
“Education either functions as an instrument to bring about conformity or, it becomes the practice of freedom, the means by which [people] deal critically and creatively with reality and discover how to participate in the transformation of their world” -Paulo Freire
PHASE DESCRIPTIONS
INTRO LEVEL: PHASE 1
If you have not practiced Foundation Training with me before you will begin with the intro course. The intro course covers phase 1 of learning Foundation Training. Phase 1 covers the fundamentals and principles of FT. Everything you will learn in Foundation Training classes builds from these principles.
In Phase 1 You Will Learn:
- How to find neutral curves of the spine and develop a central channel
- How posture affects breath and how breath affects posture
- Anchoring
- Decompression Breathing
- Hip hinging
- Healthy shoulder movement patterns
- How to move from your center of gravity
Poses You Will Learn:
- Decompression Breathing
- Anchoring
- Arm positions (Measuring Sticks, Long Wing, Sphere of Tension)
- Standing Decompression
- Lunge Decompression
- Wide Founder
- Woodpecker
- Supine Decompression
- Prone Decompression
- Seated Decompression
In phase one we learn the principles of Foundation Training. With these principles you create a foundation of space both in your posture and in your movement. This is the space where you heal, stabilize, strengthen, and thrive. Everything you will learn in Foundation Training classes builds off of these principles.
PHASE 2: COUNTERACT GRAVITY
- Focus on the impact of gravity, learn how to counteract it and how to use the pull of gravity on your body as an opportunity.
- Learn to identify where you are collapsing into gravity & the patterns where you are moving passively into compression.
- Counteract hip external rotation (turning out) and shoulder internal rotation (turning in) that impinge on nerves near the joints.
- Learn to challenge our center of gravity by integrating dynamic movement.
- Establish a core that remains at your center.
POSES:
- Everything Prior +
- Founder
- Integrated Hinge
- Woodpecker Integrated Hinge
- Anchored Back Extension
- Supine Leg Trace
- Anchored Bridge
PHASE 3: TENSIONED LENGTH
- Understand and feel proper glute functioning. Re-pattern isolated glute clenching to posterior muscle chain integration.
- Find controlled tension in muscles when they are stretched long to generate space and stability rather than create compressed tightness. Focus on tensioned length in the muscle chains.
- Lead from your hips so transitions strengthen your core and develop the posterior chain.
Poses:
- Everything Prior +
- Internal Founder
- Woodpecker Rotation
- Kneeling Founder
- Squat
- Get Down Get Up
PHASE 4: THORACIC EXPANSION
- Notice the amount of space in the thoracic cage (section of the spine that your ribs connect to) and work to create more.
- Provide mobility in the ribcage to be able to breathe bigger and position the neck and shoulders to move with freedom.
- Utilize the largest muscle of the upper body (latissimus dorsi or “lats”) in its proper stabilizing role.
Poses:
- Everything Prior +
- Forward Fold
- 8 Point Plank
- Gorilla Lift
- Thoracic Levers
PHASE 5: SPIRALING LIFT
- Unwind your body to get the space for balanced, pain-free movement, spiraling up like a barber shop pole rather than compressing down like a slinky toy.
- Build rotation patterns that are initiated from the pelvis with the largest muscles (glutes & lats) building elastic/spring energy for force generation.
- Move your body in all planes to create stability in a 3D world full of unexpected changes.
Poses:
- Everything Prior +
- Spiral Lunge
- Archer
- Reverse Archer
- Lateral Hinge
- Half Kneeling Spiral
- Half Kneeling Woodpecker Rotation
PHASE 6: POWER DEVELOPMENT
- Integrate the previous five phases into a posture of stability and pattern of movement that builds resilient power.
- Challenge the endurance of your muscles with lengthened glutes & lats, an expansive thoracic cage, and rotational lifting.
- Notice your automatic patterns in posture and movement and how you can consciously change them.
- Re-explore all Phases. Foundation training doesn’t get easier, you just get better at it. Coming back to the basics can be profound at this level.
Poses:
- All of them +
- Standing Leg Trace
- Surf Squat
- Windmill
WINTER 2025 FOUNDATION TRAINING
MONDAYS | PHASE 6
WINTER | PHASE 7
DAY: MONDAYS
TIME: 5:45 – 7:15 PM (EST)
DATES: JAN. 13 – MAR. 24
LENGTH: 9 CLASSES OVER 11 WEEKS
COST: $470
LOCATION: ZOOM / IN-PERSON HYBRID
PAYMENT DUE: ON / BEFORE DEC. 22, 2024
NO CLASS: FEB. 3 & MAR. 3
PRE-REQUISITE:
There are actually only 6 phases of learning Foundation Training! I made up the title of “Phase 7” because this is a course for students who have completed phases 1-6 with a certified Foundation Training instructor, who love this practice and are ready to go deeper with the principles, learn more layers of anatomy, finesse what they do know, try more difficult and creative ways of sequencing that demand endurance through compound movement patterns, and to touch in on the layers of their personal and unique way of organizing their posture inside of the poses. This is a course for students who feel the benefits of a weekly Foundation Training practice and have completed all the phases but want to keep practicing, learning & growing with the support of the group!
INCLUDES:
- 120 minutes one-on-one time
- 15 min before & after class for questions
- Optional home practice
- Class recordings
- Ongoing phone and email support
ABOUT:
ONE-ON-ONE:
This series includes 120 minutes of one-on-one time. Bodywork like Shiatsu and Biodynamic Craniosacral Therapy need a full 120 minute window of time. Movement sessions can be broken up into 30, 45, 60 or 90-minute sessions.
ONE-ON-ONE TIME CAN BE:
- Foundation Training Lesson
- Self Muscle & Fascial Release
- Breath-work
- Shiatsu Treatment
- Biodynamic Craniosacral Therapy
- Processing emotions, limiting thoughts / beliefs that are coming up in practice
- Nervous system regulation / self regulation practice
IN STUDIO OPTION:
You are welcome to attend class in person.
MISSING CLASS:
Try to attend all classes. Make up classes by doing the recording / attending other classes I am offering.
SIGN UP:
10 Student Limit. First-Come-First-Serve Basis.
NO REFUNDS
MONDAYS | LOCATION: ZOOM | MAP
WINTER 2025 FOUNDATION TRAINING
TUESDAY MORNINGS | PHASE 6
WINTER | PHASE 6
DAY: TUESDAYS
TIME: 9:00 – 10:30 AM (EST)
DATES: JAN 14 – MAR 25
LENGTH: 9 CLASSES OVER 11 WEEKS
COST: $470
LOCATION: ZOOM / IN-PERSON HYBRID
PAYMENT DUE: ON / BEFORE DEC. 22, 2024
NO CLASS: FEB 4 & MAR 4
PRE-REQUISITE:
Students joining this course have completed phase 1-5 with a certified Foundation Training instructor and they have been introduced to phase 6 material.
INCLUDES:
- 120 minutes one-on-one time
- 15 min before & after class for questions
- Optional home practice
- Class recordings
- Ongoing phone and email support
ABOUT:
ONE-ON-ONE TIME:
This series includes 120 minutes of one-on-one time. Bodywork like Shiatsu and Biodynamic Craniosacral Therapy need a full 120 minute window of time. Movement sessions can be broken up into 30, 45, 60 or 90-minute sessions.
ONE-ON-ONE CAN BE:
- Foundation Training Lesson
- Self Muscle & Fascial Release
- Breath-work
- Shiatsu Treatment
- Biodynamic Craniosacral Therapy
- Processing emotions, limiting thoughts / beliefs that are coming up in practice
- Nervous system regulation / self regulation practice
IN STUDIO OPTION:
You are welcome to attend class in person.
MISSING CLASS:
Try to attend all classes. Make up classes by doing the recording / attending other classes I am offering.
SIGN UP:
10 Student Limit. First-Come-First-Serve Basis.
NO REFUNDS
TUESDAYS | LOCATION: ZOOM | MAP
WINTER 2025 FOUNDATION TRAINING
TUESDAY EVENINGS | PHASE 3-4
WINTER | PHASE 3/4
DAY: TUESDAYS
TIME: 5:45 – 7:15 PM (EST)
DATES: JAN 14 – MAR 25
LENGTH: 9 CLASSES OVER 11 WEEKS
COST: $470
LOCATION: ZOOM / IN-PERSON HYBRID
PAYMENT DUE: ON / BEFORE DEC 22, 2024
NO CLASS: FEB 4 & MAR 4
PRE-REQUISITE:
Students taking this course must have completed phases 1 and 2 with a certified Foundation Training Instructor.
INCLUDES:
- 120 minutes one-on-one time
- 15 min before & after class for questions
- Optional home practice
- Class recordings
- Ongoing phone and email support
ABOUT:
ONE-ON-ONE TIME:
This series includes 120 minutes of one-on-one time. Bodywork like Shiatsu and Biodynamic Craniosacral Therapy need a full 120 minute window of time. Movement sessions can be broken up into 30, 45, 60 or 90-minute sessions.
ONE-ON-ONE CAN BE:
- Foundation Training Lesson
- Self Muscle & Fascial Release
- Breath-work
- Shiatsu Treatment
- Biodynamic Craniosacral Therapy
- Processing emotions, limiting thoughts / beliefs that are coming up in practice
- Nervous system regulation / self regulation practice
IN STUDIO OPTION:
You are welcome to attend class in person.
MISSING CLASS:
Try to attend all classes. Make up classes by doing the recording / attending other classes I am offering.
SIGN UP:
10 Student Limit. First-Come-First-Serve Basis.
NO REFUNDS
TUESDAYS | LOCATION: ZOOM | MAP
WINTER 2025 FOUNDATION TRAINING
WEDNESDAYS | PHASE 5-6 SHOSHIN
WINTER | PHASE 5-6 SHOSHIN
BACK TO BASICS FOR EXPERIENCED STUDENTS
DAY: WEDNESDAYS
TIME: 5:45 – 7:15 PM (EST)
DATES: JAN 15 – MAR 26
LENGTH: 9 CLASSES OVER 11 WEEKS
COST: $470
LOCA: ZOOM / IN-PERSON HYBRID
PAYMENT DUE: ON / BEFORE DEC 22, 2024
NO CLASS: FEB 5 & MAR 5
PRE-REQUISITE:
Shoshin is a Japanese word & concept from Zen Buddhism meaning beginner’s mind. It refers to having an attitude of openness, eagerness and a lack of preconceptions when studying, even at an advanced level, just as a beginner would. The practice of shoshin acts as a counter to the hubris and closed-mindedness often associated with thinking of oneself as an expert. This includes the Einstellung effect where a person becomes so accustomed to a certain way of doing things that they do not consider or acknowledge new ideas or approaches. The word shoshin is a combination of “sho,” meaning “beginner” or “initial” and the word “shin,” meaning “mind.”
This is a course for experienced students who have completed phase 1-5 to return to the principles of each phase and hone their skills while, also, gradually learning phase 6. Students taking this course must have completed phases 1-5 of Foundation Training with a certified Foundation Training instructor.
INCLUDES:
- 120 minutes one-on-one time
- 15 min before & after class for questions
- Optional home practice
- Class recordings
- Ongoing phone and email support
ABOUT:
ONE-ON-ONE TIME:
This series includes 120 minutes of one-on-one time. Bodywork like Shiatsu and Biodynamic Craniosacral Therapy need a full 120 minute window of time. Movement sessions can be broken up into 30, 45, 60 or 90-minute sessions.
ONE-ON-ONE CAN BE:
- Foundation Training Lesson
- Self Muscle & Fascial Release
- Breath-work
- Shiatsu Treatment
- Biodynamic Craniosacral Therapy
- Processing emotions, limiting thoughts / beliefs that are coming up in practice
- Nervous system regulation / self regulation practice
IN STUDIO OPTION:
You are welcome to attend class in person.
MISSING CLASS:
Try to attend all classes. Make up classes by doing the recording / attending other classes I am offering.
SIGN UP:
10 Student Limit. First-Come-First-Serve Basis.
NO REFUNDS
WEDNESDAYS | LOCATION: ZOOM | MAP
WINTER 2025 FOUNDATION TRAINING
SUNDAYS | PHASE 2
WINTER | PHASE 2
DAY: SUNDAYS
TIME: 4:00 – 5:30 PM (EST)
DATES: JAN 12 – MAR 23
LENGTH: 9 CLASSES OVER 11 WEEKS
COST: $470
LOCATION: ZOOM / IN-PERSON HYBRID
PAYMENT DUE: ON / BEFORE DEC 22. 2024
NO CLASS: FEB 2, MAR 2
PRE-REQUISITE:
Students joining this course must have completed phase 1 with a certified Foundation Training Instructor
INCLUDES:
- 120 minutes one-on-one time
- 15 min before & after class for questions
- Optional home practice
- Class recordings
- Ongoing phone and email support
ABOUT:
ONE-ON-ONE TIME:
This series includes 120 minutes of one-on-one time. Bodywork like Biodynamic Craniosacral Therapy and Shiatsu need a full 120 minute window of time. Movement sessions can be broken up into 30, 45, 60 or 90-minutes.
ONE-ON-ONE CAN BE:
- Foundation Training Lesson
- Self Muscle & Fascial Release
- Breath-work
- Shiatsu Treatment
- Biodynamic Craniosacral Therapy
- Processing emotions, limiting thoughts / beliefs that are coming up in practice
- Nervous system regulation / self regulation practice
IN STUDIO OPTION:
You are welcome to attend class in person.
MISSING CLASS:
Try to attend all classes. Make up classes by doing the recording / attending other classes I am offering.
SIGN UP:
10 Student Limit. First-Come-First-Serve Basis.
NO REFUNDS
THUSDAYS | LOCATION: ZOOM | MAP
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