Mobility & Alignment 6-week course

In the M&A classes we mix elements of the Astang(a) and Hath(a) practice together with anatomy, sports science and martial arts elements to activate, stretch and strengthen the whole body through the girdles.

To me Yog(a) -union- has grown to be a “real” practice, that allows us to re-dis-cover how to be in our body, this perfect, conscious machine that we’re born with-in. Yog(a) develops strength, flexibility, and awareness… and up to us it is to evolve further and create the “union”… create the Yog(a)… allow it to flow!
Yog(a) is only a bridge between the mind and the body and the spirit… the glue that bonds the cliche!

Level: Open to all levels. During the class different versions of the same exercises are shown from the beginner to the advanced level. This class requires you to be open to challenges.

Module 1: General Mobility & Alignment
Module 2: Toes Alignment
Module 3: Hip Mobility
Module 4: Spine Mobility
Module 5: Shoulder Mobility
Module 6: Mobility & Alignment
Module 1: General Mobility & Alignment
Module 2: Toes Alignment

Foot health equals whole-body health. The design of most modern shoes doesn’t support the health of our feet.

When the alignment of your foot is altered by a narrow and/or lifted toe box, or a lifted heel (which includes the padded heels found in many running shoes) it’s going to impact the way the rest of your body functions.

If you’ve been wearing shoes the majority of your life, your foot has probably taken on the shape of the shoes you wear.

Before we ever wore our first shoes, our toes, especially the big toes, were spread apart. It’s the angle of the big toe toward the mid-line of our body that actually helps to create the ideal natural arches of our feet.

Without this angle formed by the proper alignment of the big toe, the other bones of the feet are more likely to collapse, creating “flat” feet and pronated ankles.

Bunions can also result from shoes pushing the big toe off the mid-line.

Simple exercises can address and get us onto the path to correcting this “habits” and increasing in subtle but efficient ways our strength, stability, and posture…

Module 3: Hip Mobility

Quite simply, mobility can be defined as ‘usable ranges of motion’.

To maximize our movement/stability potential, we need to have adequate motion/strength through our ranges and maximum control of our individual joints. Only then we can function well, perform smooth coordinated motion and distribute forces evenly throughout the body.

Stiffness, restrictions, and in some cases, pain, are signs that mobility may be compromised.

Stretching is a popular modality for trying to remedy poor mobility, but results are usually short lived. That’s because stretching alone only ‘temporarily’ allows access to greater range of motion if it’s not accompanied with specific strengthening work. Also because stretching alone tends to leave the involved joints vulnerable because of a lack of strength/stability in the added range of motion.

Module 4: Spine Mobility

Sedentary lifestyles are not only detrimental to physiological health and well-being but also musculoskeletal health. Recent research findings have demonstrated an association between prolonged sitting and increased neck, shoulder, and lower back pain. When we think about posture, it brings us to spine mobility. Sedentary behaviors may induce a relatively stiff thoracic spine contributing towards the dysfunction in the adjacent spinal regions.

The good thing is the thoracic spine and mid back region respond extremely well to the right dose of exercises.

To make substantial and long-term improvements in mobility not only of the thoracic spine but anywhere in the body, consistency is key!

It is very important to perform active mobility exercises within new ranges of motion in order to promote permanent changes to mobility! Habits do take time to stick.

Module 5: Shoulder Mobility

Improving shoulder mobility to facilitate movement must be a priority. Improved shoulder mobility = more effective and efficient movement patterns. Shoulder mobility will also affect your joints and muscle health in everyday life, allowing your body to move and function as it should, with reduced risk of injury and pain.

Both flexibility and mobility play a part in the effective movement of the shoulders, although there is a distinct difference between “shoulder flexibility” and “shoulder mobility”.

“Shoulder flexibility” refers to the ability of the soft tissue muscles to stretch or temporarily elongate.

“Shoulder mobility”, on the other hand, is the ability for the shoulders to move through a range of motion with control before being restricted. This includes having the required strength, coordination, and body awareness along with flexibility.

It is very important to perform active mobility exercises within new ranges of motion in order to promote permanent changes to mobility!

Habits do take time to stick!

Module 6: Mobility & Alignment
It is very important to perform active mobility exercises within new ranges of motion in order to promote permanent changes to mobility!

Habits do take time to stick!

6-week course €120
Price per class €20
It is recommended to attend the full 6-week module course to have a complete understanding of the alignment of each part of the body, but one can also opt to attend  a specific date if you can’t attend the whole course.
Teacher: Conrado Enrique
Mobility & Alignment 6-week Course

Where to Find Us

Located in Pietà by the Msida Yacht Marina at 190 Triq Marina (between BOV bank and the jewelers).

Centrally located a short drive from Ta’ Xbiex (3 min), Msida (4 min), Valletta (5 min), Gzira (6 min), Birkirkara (6 min), Sliema (10 min).

Or come by bus, bus stop Marina (904 / 1057)


Free parking by the marina side next to La Vela restaurant.