Yoga Mittra Virtual School

How To Utilize Each Chapter

Week 1 Zoom Discussion: Intro

Week 1 Live Pilates Mat Class

9-16-23 Morning MAT Practice with Shelley

Anatomy of the Core

Breath, Pelvic Tilt, and Key Vocabulary Cues for Pilates

Hundreds, Roll Up, Roll Over, Leg Circles

Ball, Single & Double Leg Stretch, Spine Stretch Forward

22min Core Yoga & Pilates Cultivation Creative Sequence

Written Sequence: 22min Core Yoga & Pilates Cultivation

Interview: Public Speaking and Clear Cueing with Tom Lang

Interview: A chat with John Howard Steele, author of "Caged Lion"

Week 2 Zoom Session: Lecture/ Teaching Lab for Pilates Sequences

Week 2 Live Pilates Mat Class

Guest Teacher Athena Engleman Pilates Mat 51min

Crafting Your Own Pilates Practice & Self- Assessment Inquiry

Guidelines For Pilates Sequencing

The Hundreds Tutorial

Open Leg Rocker, Corkscrew, Saw, Swan Dive

Neck Pull, Single and Double Leg Kick, Simplified Scissors/Bicycle/ Shoulder Bridge

Classic Bicycle, Scissors, Spine Twist, Shoulder Bridge

18min Foam Roll & Tennis Ball Myofascial Release Make-out Session

40min: Pilates Mat Lower Body Focus (with Breath work)

Written Sequence: 40min Pilates Mat for Lower Body

9-16-23 Morning Practice with Shelley

Week 3 Zoom Lecture/ Lab

Live Pilates Mat Class Week 3

Pilates Mat and Props with Shelley

Classical Pilates Mat Exercise Sequence

Classical Pilates Mat "mark through"

37min Classical Pilates Mat Full Sequence (brisk pace)

Teaser, Hip Twist, Swimming, Leg Pull

Kneeling Side Kick, Side Bend, Boomerang

Love Your Belly: 12min Creative Core Strengthening with Kindness and Yoga

Written Sequence: 12min Love Your Belly with Pilates & Yoga

30min Dynamic Pilates Flow with Boomerang and Teaser Variations

Written Sequence: 30min Dynamic Pilates Flow with Teaser and Boomerang Variations

Quick Reference Mini-Sequences

Managing Common Injuries with Pilates with Shelley Williams

30min Pilates Mat & Pelvic Tilt with Shelley

Live Zoom Lecture Lab Week 4

Live Pilates Mat Week 4

Exercises Grouped by Body Position

Supporting a Healthy Spine/ Easing a Cranky Low Back

Infusing Pilates Mat Exercises into Vinyasa Yoga Flow

Lift Your Spirits: Yoga & Pilates Mat blend with Shelley 27min

Morning Practice: Myofascial Release with Pilates Mat Class Review

Live Zoom Lecture Lab Week 5

Live Pilates Mat Week 5

40min Pilates Mat with Intro to Dynamic Agility Transitions

10-3-24 Zoom Lecture/Lab #1 (Defining Pilates Principals, Purpose, and Sequencing)

Group Written Sequence #1

10-9-24 Zoom Lecture/Lab #2 (Leg and Upper Body Levers, Anatomy of the Core, Teaching Tips, Sequencing)

Group Written Sequence #2

10-17-24 Zoom Lecture/ Lab #3 (Teaching posture, Cueing tips, How to activate isometric/ isotonic combo)

10-24-24 Zoom Lecture/Lab #4 (Sequencing& Practice Teaching Mini-Sequences)

10-31-24 Zoom Lecture/Lab #5 (Practice Teaching & Sequencing)

11-7-24 Zoom Lecture/Lab #6 (Confident Teaching, Recap, and Next Steps)

Week 1 Live Pilates Mat & Follow Up

Week 1 Pilates Mat Sequence (Foundations)

Week 2 Live Pilates Mat & Follow Up

Week 2 Pilates Mat Sequence (Dynamic Foam Rolling)

Week 3 Live Pilates Mat & Follow Up

Week 3 Pilates Mat Sequence (Rocking & Rolling)

Week 4 Live Pilates Mat (Classical Series & Navigating Emotional Release)

Week 5 Live Pilates Mat (Working with the Magic Circle)

Week 6 Live Pilates Mat (Transitions as through line- Reading the Room)