An exploration of integrated core strength - from breath to brace: Demystifying 'neutral spine', bracing and bandha, functional breathing & nervous system regulation.

• Relieve back pain

• Move and lift with more stability and strength

• Surf longer with less fatigue

For surfers, yogis, athletes - and anyone interested in long-term health and resilience.

Do you experience back pain or discomfort during or after daily activities, surfing, gardening, lifting weights or practicing yoga? Then this 2,5 hr workshop is for you! 

To move well into old age, we need strength, flexibility, and a clear understanding of what proper posture means—and how it feels in the body. During the workshop we will practice a number of exercises to improve our strength in abdominals, glutes, back and hips - and we explore FRC® mobility drills to improve the connection between brain and body, leading to better postural awareness.

Functional breathing is the foundation for bracing and stabilizing your body effectively. It helps protect your lower back and makes movement feel lighter and more efficient. By learning how to breathe properly, you will be able to:

• Build greater strength during workout

• Maximize your cardio gains (Oxygen Advantage)

• Enhance your mobility and stretching routines

• Regulate your nervous system effectively

This workshop is about genuine, structural longevity and sustainable posture. It’s not a shortcut to a six-pack—but that might come as a side effect 😉

NEXT DATE: Saturday May 16, 13:00 - 15:30, Dawn Collective Shala / Arrifana Portugal

FEE: Sliding scale €15 / €20 / €25
INCLUDED: free 6-part video course with core exercises.
TO BOOK A SPOT: Send a whatsapp by clicking the button below.

In this hands-on, practical workshop, we will introduce FRC® mobility drills and explore the science behind Functional Range Conditioning. You’ll experience how effective these techniques feel in your body — with a focus on hips, shoulders, and spine — and understand how and why they work.

Do you surf or lift weights and want a science-based method to improve mobility and reduce pain?
Do you teach or practice yoga and want to build stability and deep strength?

Then this workshop is for you.

You will learn how to:

• Gain flexibility that is safe and usable (=mobility)

• Build deep strength to support your joints and move better.

• Develop new brain-body connections for improved awareness and control.

• Improve your posture in daily life and during exercise or yoga.

• Use your breath and nervous system for better results.

The techniques – CARs, PAILs & RAILs – will support your Surfing, Resistance Training, Yoga, Running, Martial arts, Tennis, Golf or any other sports or movement practice.

You will be guided step by step through all exercises. The slow and precise approach helps refine your body awareness. Combined with simple, practical tools for daily life, this can help improve posture and reduce tension and pain in:

• Shoulders & Neck (especially from computer work)

• Lower back (from prolonged sitting or lifting)

CARs (Controlled Articular Rotations) are used to warm up, assess, and expand your active range of motion at the level of the joint capsule.

PAILs & RAILs (Progressive and Regressive Angular Isometric Loading). are a highly effective form of “dynamic stretching” rooted in sports rehabilitation. They not only increase flexibility but also improve neurological control over your new range of motion—allowing you to move actively and safely, which is the foundation of true mobility and injury prevention.

NEXT DATE: Saturday Jun 06, 13:00 - 15:30 Dawn Collective Shala / Arrifana Portugal
FEE: sliding scale €15 / €20 / €25
INCLUDED: Free Mobility sequence video.
TO BOOK A SPOT: Send a whatsapp by clicking the button below.