I’m thrilled to announce an upcoming workshop that’s been designed with YOU in mind
Hi, I’m Jessica,
I’m a certified 500H Yoga Teacher specialized in flexibility & strength trainings and a Yoga practitioner for 14+ years
I’m not a dancer.
I’m not an ex-athlete.
I wasn’t a “naturally flexible” kid.
I built my movement after 40, through trial, error, and the realization that traditional training wasn’t cutting it.
I created a method that bridges the gap between strength and flexibility—without the fluff, without wasting time, and without forcing movements that don’t feel right:
FLEX&FLOW® a new way of movement.
Helllooo there
I'm so excited to have you here as part of this journey toward unlocking greater flexibility, strength, and overall movement potential. Whether you're just starting or you've been with me for a while, we're all in this together, striving to feel better and move better.
I’m thrilled to announce an upcoming workshop that’s been designed with YOU in mind—one that aligns perfectly with your goals of building strength and flexibility in a balanced way. Get ready for a blend of innovative techniques, targeted moves, and plenty of inspiration to help you reach new levels in your practice!
Do you feel like you’ve hit a wall with your splits progress? Or maybe you’re just starting and wondering why it feels so out of reach? Well, here’s the secret – it’s not just about stretching your muscles!
Join me for The Anatomy of Splits Workshop on Sunday, October 27th, 14:00 - 16:30 at Casa Flow Studio Mitte, where we’ll uncover the true keys to unlocking your splits.
Why this workshop is different:
This 2.5-hour session goes deeper than just stretching the hamstrings or inner thighs. It’s about understanding the mechanics of your body and how to use your anatomy to your advantage.
Most people don’t realize that:
For front splits, it’s not just about hamstring flexibility – it’s actually your back leg that holds the key to getting those last few inches down.
In middle splits, it’s not just about stretching your inner thighs – a deep backbend helps you find that final bit of space and stability.
For standing splits, it's all about the strength of your upper leg glutesand a great hip opening that allows you to sink into the pose effortlessly.
When it comes to flying splits, it’s a combination of all these factors. Blocks can be your best friend, helping you take flight and revealing what has been limiting you, allowing for easier progression!
What to Expect:
A full breakdown of the anatomy of splits — you’ll learn which muscles are truly at play and how to work with your body’s unique structure to go deeper.
Targeted drills and techniques to help you access the full range of motion in your splits.
Practical hacks to unlock those last few inches with confidence and control.
Splits are more achievable than you might think when you have the right guidance and knowledge!
💰 Investment: 39,90€ per person (or USC + €24 via PayPal)
📍 Where: Casa Flow Studio Mitte
🗓 When: Sunday, 27.10.2024 | 14:00 - 16:30
Ready to take your splits to the next level?
Urban Sports members can register via the app 14 days in advance and pay the additional €24 via PayPal to hi@casaflow.de (please mention your name, event, and date).
Don’t miss this opportunity to get personal guidance and unlock what’s holding you back from reaching your splits goals.
Limited spots available, so grab your ticket now and let’s make splits possible for you!
Stretching and Strengthening Tips
The Importance of Anatomy in Flexibility Training
Understanding how your body works is super important for getting flexible. Here’s why:
Know Your Muscles: Your body has many muscles, and they need to work together. When you know which muscles to stretch and which to make stronger, you can improve your flexibility better.
How Your Body Moves: Learning about how your joints and muscles move helps you stretch more safely and deeply. It’s like learning the rules of a game so you can play better!
Don’t Just Stretch: Many people think they can be flexible just by stretching a lot. But it’s not that simple! You also need to make your muscles strong. Strong muscles help you stretch without hurting yourself.
Opposing Muscles: Some muscles work against each other. For example, when you stretch your hamstrings (the muscles at the back of your legs), your quads (the muscles at the front) need to be strong too. Knowing how these muscles work together helps you stretch better.
🎾 By understanding these things, you’ll have a better idea of how to stretch and strengthen your body the right way!
Top 5 Hacks to Improve Your Splits
Are you ready to get closer to your splits? Here are three practical tips you can start using right away!
Warm-Up Wisely: Before stretching, begin with looped strap stretching to activate your muscles and prepare your body. This technique not only activate your quads and hamstrings but also engages your transverse abdominis, helping to create a strong foundation for your movements. Incorporate PNF (Proprioceptive Neuromuscular Facilitation) stretching, where you contract and then relax the target muscles, allowing for deeper stretches. Remember to focus on a calm, steady breath throughout the warm-up; this sets a relaxed tone for your practice and helps connect your mind to your body.
Use Props Wisely: Use blocks and straps not just for support but as enhancers to rewire your muscles and brain. These tools help you target hidden muscles you might not even know existed. By integrating props into your practice, you can explore new ranges of motion and deepen your stretches effectively.
Incorporate Strength: Remember that strength is essential for achieving flexibility! Focus on strengthening your hip flexors and quadriceps to support your hamstrings as you stretch. Strong muscles create a solid base, allowing for safer and more effective stretching.
Common Mistakes to Avoid:
🎾 Avoid forcing a stretch without proper awareness. Instead, focus on integrating PNF techniques to enhance your range of motion while ensuring your body stays aligned. This approach helps prevent injuries and makes your training safer and more effective.
Balancing Strength and Flexibility
To achieve your flexibility goals, it’s essential to incorporate strength training alongside your stretching practice. Here are some specific exercises you can do at home, to enhance strength while promoting flexibility:
Bodyweight Squats: Focus on engaging your core and activating your transverse abdominis as you perform each squat. This not only builds strength in your legs and glutes but also helps maintain hip flexibility. As you squat, concentrate on keeping your hips aligned and pushing through your heels, which will support better muscle activation and rewire your brain-body connection.
Bridge Pose: This exercise is perfect for strengthening your hamstrings and glutes while opening the front of your hips. Place a resistance band around your thighs and as you lift your hips actively push your knees into the band while widening them, which enhances muscle engagement in the glutes and inner thighs. Focus on maintaining a steady breath throughout the pose to deepen the connection between your mind and body. This technique not only builds strength but also promotes greater flexibility in the hips, making it a powerful addition to your practice.
Plank Variations: For an added challenge, place a resistance band around your feet. As you hold the plank position, tap one knee to your elbow and then return to the starting position before switching to the other knee. Focus on activating your transverse abdominis and maintaining a steady breath throughout the movement. This approach not only enhances stability but also promotes better control during your stretching routines, making your practice more effective. Aim for 10 moves, completing 3 sets for a comprehensive core workout.
🏁 By integrating these targeted exercises into your practice, you’ll create a powerful blend of strength and flexibility that promotes overall movement efficiency and helps you progress toward your goals!
Equipment Highlight
Incorporating props like resistance bands, yoga blocks, and straps into your training can significantly enhance your practice by targeting those hidden muscles you didn’t even know existed. Unlike traditional methods that focus solely on support and alignment, we use these tools to rewire your muscles and brain, creating a deeper connection in your practice.
For instance, using a resistance band during hamstring stretches allows you to actively engage your muscles while maintaining a steady breath. This technique not only deepens your stretch but also promotes strength in opposing muscle groups, helping to overcome tightness and improve overall flexibility. Instead of just relying on the props for better alignment, think of them as essential tools that facilitate your journey toward greater strength and flexibility.
🏁 By integrating these props into your routine, you’ll create a more dynamic and effective practice that aligns perfectly with the principles of the FLEX&FLOW® method.
As we wrap up today, I want to encourage you to prioritize your practice. Remember, it’s not just about stretching—it’s about building a balanced approach that fosters real, sustainable progress. If you have any questions or need support, don’t hesitate to reach out.
P.S. Don’t forget to sign up for the Anatomy of Splits workshop to transform your practice and reach new heights in your flexibility journey! I can’t wait to see you there! 💘
xx Jessica