The Swami Method is the creation of Sandra Swami. It is movement inspired by Yoga, Pilates, Dance, and Human Biomechanics fused with the science of Fascial Stretch Therapy. The result is a movement practice that allows individuals to restore their fascial health, improve mobility and performance, and reduce chronic pain.
Individualized training is available at Sandra’s Shoreview studio.Contact Me Today
The cost is $15 for 60 and 75 minute classes and $8 for 1/2 hour classes. An weekly unlimited pass is available for $70 (From Sunday through Saturday). I am also available for private training, and small group training. ($95 for the hour) My preference is to be paid through Venmo (a free app), personal check (mail to 5950 Churchill St. Shoreview 55126), or PayPal. Thank you!!!
I am offering reduced rates or FREE classes to individuals negatively affected by the crisis. Just let me know.
|8:00am||Functional Strength Training (30min)||Functional Strength Training (30min)|
|11:15am||Gentle Fitness (30min)||Gentle Fitness (30min)|
|12:30pm||Gentle Fitness (30min)|
|12:45pm||Fascial Stretch-Inspired Pilates|
|1:15pm||Gentle Fitness (30min)||Gentle Fitness (30min)||Functional Strength Training (30min)|
|2:00pm||Pilates Mat||Intermediate Yoga||Pilates Mat||Intermediate Yoga||Yoga with Balance/Strength Focus||Gentle Fitness (30min)|
|3:00pm||Fascial Stretch Inspired Pilates|
|3:15pm||Gentle Fitness (30min)|
|4:30pm||Yoga w/ Balance/Strength Focus|
|5:30pm||Self Fascial Stretch|
|6:00pm||Self Fascial Stretch||HIIT||Yoga w/ Foam Roller (75min)|
A blend of Mat Pilates exercises with a focus on stretching and mobilizing your fascia and joints. Mostly on the floor.
Functional strength training (1/2 hour - $8) uses hand weights and a physioball, chair or table to be able to modify pushups, etc. A large book or step would be useful, too.
($8) Done all standing or sitting in a chair. Participants will work on learning good movement strategies to help with functional movements in daily living. No equipment other than a sturdy chair needed.
This presumes knowledge of yoga and some joint mobility and endurance to get in to and hold standing poses for up to a minute. Of course self modifications are possible using a chair, blocks, resting, etc.
Pretty high intensity, overall. I will show lower impact modifications as available. Ideally you have one “heavy” weight and one “light” weight. Ex; one 15# and one 8#, or one 10# and one 5#. A large physioball would be great but a sturdy chair will substitute fine. Have water and a sweat rag available as you WILL sweat!
a little slower than intermediate yoga with more focus on balance exercises and alignment instruction for optimizing strength gains from poses.
Mat Pilates is a way to stretch and strengthen your body and help you learn how to move with control and coordination. It focuses primarily the muscles of the core, which span from your hips to your shoulders. Developed by Joseph Pilates, it borrows from disciplines such as dance, yoga and classic calisthenics. You just need a chair, a mat, and your positive attitude!
Teaching clients in all stages of their wellness goals, my guiding principles are to guide you to a healthier and happier lifestyle.
Sandra Swami holds a B.S. in Nutrition and is a wellness coach and Level 3, certified Fascial Stretch Specialist (FST™ ). Her career in the fitness and wellness industry spans 32+ years. Sandra is the creator and developer of The Swami Method: the fusion of Yoga, Pilates and Functional Movements with self-Fascial Stretch. Sandra is also a fully certified STOTT PILATES® instructor including certifications for teaching those with injuries and special populations, an ACE certified Personal Fitness Trainer, a TRX certified instructor, and a certified yoga instructor.
Sandra coaches clients in all stages of their wellness goals. She teaches individuals and small groups to improve their nutrition, fitness, strength and flexibility. Her group classes include The Swami Method: Fascial Stretch-Informed self-stretch, yoga, strength training, Pilates, TRX, spinning, kettlebell and dance-based cardio workouts. She has a strong interest in helping people with injuries and medical conditions. Her skill and practice of FST™ helps her provide relief to individuals struggling with chronic pain and other musculoskeletal issues.
One of Sandra’s guiding principles is to be fit and healthy. Teaching others to respect and take care of their bodies is what she loves best about her work. In addition to outdoor exercise including biking, running, snowshoeing and hiking, Sandra loves to garden, sing, listen to live music, watch theater and dance, and see art. She loves the Twin Cities because of all the wonderful opportunities to do these things.
Fascial Stretch Therapy is a unique system of therapy & training that dramatically improves your mobility by lengthening and balancing your fascia. Unlike stretching that attempts to isolate and stretch specific muscles, Fascial Stretch Therapy (FST™ ) targets fascia, the connective tissue found in, around, and between joints and muscles. To stretch the fascia, Sandra, a Level 3-certified FST™ specialist gently pulls, then moves the legs, arms, spine, and neck in a smooth motion at various angles to remove pressure between joints, release joint-lubricating synovial fluid, and improve the mobility of your joints.
Fascial Stretch Therapy can help to reduce or eliminate tight muscles and or stiff joints that are caused from the tissue being under stress from poor posture, injury, lack of exercise or over training. FST™ can be used to treat the following: Decreased range of motion, muscle strain, tight muscles, headache recovery, tendonitis, joint pain.