The Yoga Mechanic: A Hybrid Approach to Power and Mobility – Part 2

Theme: Symmetric Training and Single-Side Imbalance Correction

Introduction:

In this second part of the programme, we focus on identifying and addressing single-sided imbalances to promote symmetrical strength, mobility, and stability. Many practitioners unknowingly compensate for imbalances, which can lead to reduced performance and an increased risk of injury. This weekend teaches how to isolate and correct these imbalances using both gym-based movements and yoga, fostering a stronger, more balanced body.

As in Part 1, each session begins with intrinsic core stability exercises to create a foundation for movement efficiency and injury prevention.

Weekend 2: Symmetry, Strength, and Balance with Combined Yoga Sessions

Day 1: Lower Body Imbalance Correction – Rebuilding Stability

Morning Focus:

Identifying and addressing lower body imbalances. The session begins with intrinsic core stability work to enhance pelvic alignment and ensure balanced engagement of the legs and hips.

Morning Session: Strength Training for Isolation

• Focus Areas:

• Hamstrings and Glutes: Single-leg Romanian deadlifts to address differences in strength and control between sides.

• Quads: Single-leg Bulgarian split squats to improve balance and correct unilateral imbalances.

• Hips: Side-lying hip abductions and lateral step-ups to strengthen stabilising muscles like the gluteus medius.

• Calves: Single-leg calf raises to ensure even strength and stability in the ankles.

Afternoon Yoga Session: Lower Body Integration and Recovery

This session combines mobility and stability work to support balance between the two sides of the body. Areas of focus include:

• Restoring pelvic alignment and reducing tension in overused muscles.

• Improving hip and knee stability through dynamic and static mobility exercises.

• Activating the intrinsic core to support lower body symmetry.

• Promoting balance and coordination to complement single-leg exercises.

Day 2: Upper Body Imbalance Correction – Creating Balance and Mobility

Focus:

Targeting asymmetries in the shoulders, arms, and upper back. The session begins with intrinsic core stability work to stabilise the spine and ensure balanced engagement of the shoulders and arms.

Morning Session: Strength Training for Isolation

• Focus Areas:

• Chest: Single-arm dumbbell bench press to identify and correct strength differences between the sides.

• Back: Single-arm rows to address imbalances in the lats and scapular stabilisers.

• Shoulders: Single-arm overhead presses to improve unilateral shoulder strength and mobility.

• Arms: Isolated biceps curls and triceps extensions to correct imbalances in arm strength.

Afternoon Yoga Session: Upper Body Integration and Recovery

This session supports symmetry and stability in the upper body while promoting recovery and mobility. Areas of focus include:

• Restoring shoulder mobility and alignment, particularly in the thoracic spine.

• Strengthening the connection between the core and the upper body.

• Enhancing coordination between the arms and shoulders to create balance.

• Promoting relaxation and recovery to address tension from compensatory patterns.

Day 3: Full-Body Symmetry – Balanced Strength and Mobility

Focus:

Integrating upper and lower body balance through compound movements while addressing side-to-side imbalances. The session begins with intrinsic core activation to support even engagement during full-body lifts.

Morning Session: Compound Strength Training

• Focus Areas:

• Posterior Chain: Single-leg deadlifts to ensure balanced hip and hamstring engagement.

• Lower Body: Split squats and step-ups to correct side-to-side imbalances in leg strength.

• Upper Body: Alternating pull-ups or single-arm pulldowns to target upper body symmetry.

• Core: Anti-rotation exercises like Pallof presses to build even core stability.

Afternoon Yoga Session: Full-Body Recovery and Integration

This yoga session focuses on restoring balance, improving alignment, and promoting recovery after addressing asymmetries. Areas of focus include:

• Restoring balance in the pelvis, spine, and shoulders.

• Improving mobility in the hips, thoracic spine, and shoulders to support symmetry.

• Reinforcing core stability and alignment to integrate balanced strength.

• Promoting deep recovery and relaxation for long-term improvements.

Key Features of the Programme:

1. Intrinsic Core Stability Focus:

Each session begins with exercises targeting intrinsic core stability, ensuring balanced engagement during all movements.

2. Unilateral Training:

Emphasis on single-leg and single-arm exercises to address imbalances and prevent compensation patterns.

3. Targeted Yoga Sessions:

Yoga flows are tailored to promote alignment, stability, and recovery, addressing the specific challenges of correcting imbalances.

4. Practical Integration:

Compound lifts and yoga work together to ensure the body functions as a unified, balanced system.

5. Educational Component:

• Insights into how imbalances develop and how to address them.

• Guidance on how to implement unilateral training and symmetry-focused yoga into regular practice.

By the end of the weekend, participants will have the tools to identify and correct single-sided imbalances, fostering long-term symmetry and strength in their bodies. This creates a foundation for sustainable performance and reduced risk of injury in both their yoga practice and gym training. Early Bird - end of March: 180£

Regular Price: 200£

Note: Ensure the correct amount is transferred, and include a note with your name and payment details.

Verification: After completing the payment, please verify it by sending a WhatsApp message to this number: +62-823-1101-1050

TEACHER(S) Bio

Ricky Saputra

Ricky@rickysaputrayoga.com

is a Forrest Yoga Guardian, Teacher and Yoga Bodyworker based in Indonesia. He is passionate about improving quality of life by reducing pain and getting more energy. Ricky uses yoga, bodywork and his own essential oil blends as a preventative to disease and discomfort.