Yoga Mittra Virtual School

How To Utilize Each Chapter

Week 1 Zoom Discussion: Intro

Week 1 Live Pilates Mat Class

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

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

Live Zoom Lecture Lab Week 4

Live Pilates Mat Week 4

30min Pilates Mat & Pelvic Tilt with Shelley

Exercises Grouped by Body Position

Supporting a Healthy Spine/ Easing a Cranky Low Back

Infusing Pilates Mat Exercises into Vinyasa Yoga Flow

Quick Reference Mini-Sequences

Managing Common Injuries with Pilates with Shelley Williams

Live Zoom Lecture Lab Week 5

Live Pilates Mat Week 5

37min Classical Pilates Mat Full Sequence (brisk pace)

40min Pilates Mat with Intro to Dynamic Agility Transitions

Morning Practice: Myofascial Release with Pilates Mat Class Review

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)

9-15-23 Lecture and Practice Teaching with Shelley

9-16-23 Morning Practice with Shelley

9-16-23 Afternoon Lecture and Practice Teaching

Pilates Creative Core and Glutes Workshop 5-11-23

22min Basic Recovery Flow with Foam Roll and Pilates Mat with Shelley

WKND 1 Reformer Sequence & Video

WKND 2 Reformer Sequence & Video

10-21 Athena Engleman Pilates Mat

10-21 Reformer and Chair Lecture/ Teaching Lab with Athena Engelman

10-22 Anatomy Presentations & Pilates Mat with Shelley

10-22 Reformer Teaching Lab with Shelley

WKND 3 Reformer Sequence & Video

11-10 Pilates Mat and Props with Shelley

11-10 Ladder Barrel and Chair Reference

11-10 Practice Teach & Learn Chair

11-11 Saturday Morning Mat and Shoulder Opening

Pilates Training Weekend 6: Cadillac Intro Sat Jan 13

Jan 13: Cadillac Lecture Lab with Shelley

Morning Practice: Myofascial Release with Pilates Mat Class Review

Lecture/Lab: Chair Foundational Exercises and Review

Lecture/ Lab: Chair Part 2

Sunday 3-10-24 Jumpboard Tutorial with Shelley

Sunday 3-10-24 Jumpboard Tutorial Part 2 with Mini-Sequence

Charles' Practice Teaching Reformer Class March 10

Oct 12: Pilates Anatomy Presentations

Oct 19: Interview with John Steele, author "Caged Lion"

Nov 2: Teaching Methodology and Target Clientele with Danielle Spangler

Nov 16: Public Speaking and Clear Cueing with Tom Lang

Dec 7: Managing Common Injuries with Pilates with Shelley Williams

Jan 18: Managing Group Classes and Privates with Danielle

Feb 8: What makes you a Great Teacher for Group Classes

March 14: Therapeutics on the Cadillac with Shelley

Mar 28: Pilates and Energy Healing with Andrea Sulzbacher

50min Foundational Sequence with Nicole

30min Pilates Mat & Pelvic Tilt with Shelley

48 min Private Session with Maggie: Pain Management for poses and QL

48min Private Session with Debbie: post-op double hip replacement

22min Private Session with Kellie on the Wunda Chair

35min Private Session with Elizabeth: Mat Class

50min Private Session with Maggie: Mat & Reformer

45min Private with Jason

46min Session with Tom: Reformer and Chair

52min Private Session with Jason

24min Cadillac Session with Jason

41min Session with Elizabeth

50min Cadillac Session with Christy Emmanuel!

50min Cadillac Session with Hillary!

54min Mixed Apparatus Session with Hayley

58min Int-Advanced Private Reformer Session with Mitzi

11min Cadillac Session:"Remedy for a Cranky Back Part 1"

12min Cadillac Session: "Remedy for a Cranky Back Part 2"

7min Chair Warm Up with Shelley

49min Int-Adv Cadillac Session with Hayley

30min Cadillac Session with Don

Alternate Nostril Breathing with Shelley 7min

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

Jan 24 Opening Mat Class

Jan 24 Lecture Lab

Jan 25 Opening Mat Class

Jan 25 Crossover Exercises: Mat to Ladder Barrel

Feb 7 Opening Mat: Foam Roll & Mat

Feb 7 Lecture Lab

Feb 7 Reformer Teaching Exploration

Feb 8 Opening Mat & Partner Work

Feb 8 Lecture Lab with Shelley

Feb 8 Adv Reformer Class & Demo with Shelley

Feb 21: Guest Teacher Lacey Hall

April 4: Core Mom Lecture with Danielle Spangler

Apr 4: ADV Reformer Progressions with Kelsi Knudson