Kendra Renzoni

THE STANDING INTERNAL LEG TRACE:
You are balancing on one leg and you put your heel on the shin of the standing leg and you trace your heel up to the knee and back down to the ankle multiple times. You have to keep your knee pulling across the midline in an internal rotation as you do it.

THIS MOVEMENT PATTERN TAUGHT ME TWO MIND OPENING THINGS:
First, that tight iliotibial bands will change quickly and drastically when you strengthen their opposing muscle group of the adductors!! Tight iliotibial bands are a symptom!! The stronger the adductors on the inner thighs get, the more supple and elongated the IT bands get!

Second, it taught me about balance, about how to pull towards center, towards the midline, when losing balance. When you are about to fall, we do this really smart thing and reach our arms and legs out and attempt to counter balance our way back to stop ourselves from toppling over. In this pose, the challenge is to, when you feel that tiny earthquake of balance starting to wobble, to pull towards the midline, you press your bottom leg shin into the heel, you press the heel back into the shin, you squeeze the knee towards the midline, you reach the top of your head to a single star in the sky, you take your attention to the midline and try to hug towards it, not only teaching your body to find center, but also getting a faster reaction to the wobbles to hug towards center and it really works!! I especially love doing this pose while balancing on something!

Every movement pattern of Foundation Training training teaches something that has transformed the way that I understand the body and how it works.

SPRING FOUNDATION TRAINING COURSES:
There are a few spots left in the Spring Courses and still time to join! Late-bird sign ups are due between now and the start date of the course! Link to join / find out more in bio!

TUE | PHASE 7 | 9:30 AM | APR 21-JUN 9 | $510 | 3 SPOTS!
THU | PHASE 5-6 | 5:45 PM | APR 23-JUN 11 | $510 | 3 SPOTS!
SUN | PHASE 2 | 11 AM | APRIL 26-JUN 14 | $510 | 3 SPOTS!

HARD TO HOLD YOURSELF UP:
I remember being in my late 20’s with a very dedicated and inspired Iyengar yoga practice that I had been working at for nearly a decade and sitting with an older friend / sometimes mentor of mine who was a Feldenkrais practitioner and telling him how much work it was to hold myself up and he looked at me with curiosity and emphasis, saying, “It shouldn’t be hard to hold yourself up!?”

This is the Woodpecker and it is a single leg hinge under tension, loading the posterior chain eccentrically! Wahoo! People often describe a deep, lengthened glute engagement, feeling their hamstrings and lower back turning on together / actually working and working-together, and a total back body wake up that feels like support turning on. You might feel a balance challenge, trembling in the front leg, a lengthened spine, a back that is way less compressed, and taller after! It is a deep and integrated effort rather than an isolated burn that shifts support out from the joints into larger muscle groups and muscle chains so the joints can float in a sea of reinforcement.

wakes up muscles that we don’t even know we have and makes holding yourself up much more effortless. It makes your back feel supported and reorganizes our system so that our posture comes alive.

I was so stoked to find a practice that gave me that feeling that my friend woke me up to the possibility of finding!

SPRING FOUNDATION TRAINING COURSES:
There are a few spots left in the Spring Courses and still time to join!

TUE | PHASE 7 | 9:30 AM | APR 21-JUN 9 | $510 | 3 SPOTS!
THU | PHASE 5-6 | 5:45 PM | APR 23-JUN 11 | $510 | 3 SPOTS!
SUN | PHASE 2 | 11 AM | APRIL 26-JUN 14 | $510 | 3 SPOTS!

Sign up / learn more with link in bio!