Reduce Pain Now with Foundation Training with Laurie Orlando
Posted on April 26, 2019
*This is a transcript of the video interview from above

Note: the tips in this video are about how to modify every day life using the basic techniques from Foundation Training - it is not a Foundation Training Video with specific exercises - we will do some of that in another video!

Kristi: Hello everyone, this is Kristi Oen, and I am a CRPS conqueror and the founder of PAIN Help and today we are with Laurie Orlando.  She is an absolutely amazing Foundation Trainer, and it is something that has definitely helped change my life. 

We are going to learn more about her and what you can do at home, making very simple changes in your life to make things better. So, let's get started with Laurie telling us a little bit about herself.

Laurie: Absolutely, I’m Laurie, I’m Foundation Training instructor and I became an instructor about year and a half ago, because I was in pain. I had a car accident and I was stopped at a light and someone hit me from behind without putting the brakes on. I had three slipped discs in my neck at C-567 and annular tear between L4 L5. I was in pain every single day every day, I never woke up without pain nor go to bed without pain. It took me out of my life as a personal trainer, massage therapist, and yoga instructor . 

It took me out of the gym and out of my massage practice and I had to find another way of living. Every other day I was at the chiropractor and acupuncturist just to get me through the next day - the migraines were intense. 

If I did any kind of effort and movement a migraine would start and I was flat on my back for hours trying to gain just a mild headache instead of the migraine. It was difficult and instead of surgery which was recommended, I chose to go in another direction.

I researched, I did my research and I needed to do that for myself. What I found was, Foundation Training.  I went to my chiropractor and I said I was going to do this. It's like decompression of the spine, it's creating space where there was no space.  So, I signed up and my chiropractor said good luck.  I decided that this was something I was going to do no matter what, I couldn't be in more pain.

At the end of the first eight hour day my lower back pain was gone.  I left the training, and I thought I'm gonna wake up in pain because I've always woken up in pain.  But the next day, I didn't have pain in my lower back, and I didn't have a migraine - I had a mild headache. So, I went back the next day ready to do eight more hours of Foundation Training and I talked to the instructors about the headache that was happening. They watched me and made some adjustments and my headache was gone. 

Two more days of Foundation training, I fired up the muscles that I needed to fire to support the link that was missing in my own body. 

I have not had a headache a migraine or back pain since. I teach this class, because I love this class and just want to share it with everybody, being pain-free is amazing and a miracle for me. 

Kristi:  I think being pain free is a dream for most people.  It just seems like in our society it is just expected that you have pain and you deal with it, take this pill or go to a chiropractor forever.  It's those of us that are trying to find better alternatives to really change our lives that's going to make a difference.

Laurie’s not my first experience with Foundation Training.  You might know my story about being permanently disabled having lots of issues and while I was having lots of trouble I came across somebody who taught me how to sit down.
Actually to stand up.  Actually Laurie just taught me how to sit down.  It was just this one key thing that actually changed a lot in my life and it helped.  After that, I went online as most of us do when we have CRPS and we can't go to classes.  It was hard to drive but for me because it would give me more pain. So, one of the things that I did was go online and found some Foundation Training.

Just a few simple exercises helped me reduce especially my headaches. 

That's why I'm working with Laurie and trying to share it with you guys.  I am working on changing my everyday habits and making the Foundation Training really a part of what I am doing all the time, and not just when I'm in pain that I try to do something.   It's about keeping it at a preventative level, because I'm doing all the other stuff I really need to using my wellness device, using mindset. 

Laurie Orlando and Kristi Oen
One of the things I noticed and sometimes I am catching myself here - sitting here can be really hard, I'd end up leaning forward, cocking my back, changing things, turning my neck and what I didn't realize is when I'm trying to relieve the pain I'm actually creating more of a problem for later.  
Or shifting my weight, we were talking earlier about how my right leg was numb for 31 years, so I was constantly shifting away from it, torquing it out, so that I can have a tripod to stand on.

Laurie: yeah external rotation. 

Kristi: No matter where you are in your journey to get better this is crucial, because this is everyday life-changing things that will help be part of your preventative, yes preventative as well as healing journey. 

So, let's see, anything else you want to say before we jump into a few things to show people. 

Laurie: Yeah what I'd like to talk about is that we are as a society/modern-day life, it's gotten us into poor movement patterns.  We have a cell phone, a computer, a TV, a car if we have a box and I just call it a box because everything is shaped like a box, we are gonna go into an poor movement pattern and our body is going to look more like a C than us using our natural curves the way we should. And having the muscles support those natural curves the way we should and having the muscles support those natural curves and then we start looking for compensation you start to shift from side to side to try to find comfort when we should already be supported and comfortable.

Kristi: It's really an awareness thing.  From the little I knew about foundation training that I knew I needed to keep my chin back.  But what I wasn't doing and I learned today when I took your class was that when you lift your chest and that actually brings your chin back naturally.  So, when I was just bringing my chin back I was causing more stress instead of if I just lift my chest, then all the sudden... 

Laurie: Chin automatically falls back.

Kristi: Automatically falls back and your shoulders go down. 
Kristi Oen and Laurie Orlando
Laurie: Well, they're open too.   We are so closed in internal rotation of our shoulders, on phones, on computers, in our car all those things is internal rotation of your shoulders which hurts the neck. 

As we lift the sternum up, shoulders open and chin goes back.  That’s the link we are looking for. 

Kristi: Even if that's the only thing that you pick up from this video and start to do that, that is progress.
Laurie: So, it's absolutely about lengthening through the anterior chain of the body from the pubic bone to the collarbone creating length here automatically creates strength in the posterior chain. And wow, you can't help but feel it.  

Kristi: Right, and that's something we were talking about too - is you feel a little bit of. ..

Laurie: Tension.

Kristi: Tension is a good word to call it, you'll feel a little bit of tension as those muscles are working but it's not painful. It's not painful, it's just giving them a little bit of - hey this is what you're supposed to do.  

It's triggering the muscles again and getting used to doing that and the more you start to do it the more it just becomes second nature which is the best part.  Where you're just living your life that way, like how I always stand up the proper way.  I just learned how to do it once and now it's a habit.  That's what I'm hoping will happen with you from this video.  You get something from it at least once and then you'll have access to go back to it again later as well. 

Laurie: It’s amazing and necessary for every day. So, I do teach the class for an hour but that's not your new workout. It's the add-on to make you stronger for everything else you love to do in your life.  

If you love weightlifting, walking, running, pickleball, picking up your grandchildren - the necessity of learning proper movement patterns is key for pain relief, KEY.

Kristi: Absolutely amazing and my husband Justin as you guys know, he came with us today he's behind the camera today - that's where he prefers to be usually...

Laurie: And his posture is go good I'm watching him...

Kristi: He said even tomorrow at work he's going to do some of the techniques with his patients. Because being an occupational therapist you're trying to teach people how to conquer pain in their lives and do simple things.   So it's just absolutely amazing.

Foundation Training: The BASICS - simple solutions to every day movements

We are going to work on some actual real-life things that you have to deal with. 

Sitting (at 11 min)
I usually sit, even though I know it's bad for me, crossing my legs and then I lean forward and turn my leg and I can stick out my neck like that's what I try to do to try and get out of some of the stuff. And it's better now that I'm not in as much pain, but still it's hard for me to get comfortable.  
Laurie Orlando showing Kristi Oen proper sitting posture
Laurie: So, what I was interesting about your position is that you actually lay heavier on one sit bone when you cross your legs.  So you are trying to compensate for that position and then it will work up the spine and you are going to find more discomfort.   So you have to compensate, your head has to go in the opposite direction.  

Laurie: So, I want to make sure that I don't compensate and create more space.  If you're sitting on a hard surface you absolutely can feel your sit bones, not always comfortable but you want to sit evenly on your sit bones with your feet flat on floor, toes facing 12 o'clock.
Kristi: What about distance between the feet?

Laurie: So, hip-width apart unless that's uncomfortable then you need to take your feet wider.  Yes sitting up on the sit bones, shoulders over hips.  

Most of us sit with our backs against the chair, rounded on my tailbone, so I can't I roll right off my sit bones on my tailbone and into my pelvis and my legs will roll open into external rotation.

To compensate I’m an internal orientation of my shoulders because my hands are in front of me and flexion of the neck and this is what we do and if I have my cell phone I'd be here (staring down).

improper sitting position Laurie Orlando with Kristi Oen
Proper sitting position Laurie Orlando with Kristi Oen
Kristi: Right.  What about bending over to write?
Laurie: So, find your sit bones feet just a little wider, so that you can hip hinge then we have a hip hinge, and if your hip hinge to do those things, you can still lengthen through the sternum lifting that up and be completely comfortable and supportive.

Kristi: Yeah, I think this is the coolest part of doing this, it's all about instead of grounding, finding that hip hinge.
Improper bend for writing using hip hinge, Laurie Orlando and Kristi Oen
Proper bend for writing using hip hinge, Laurie Orlando and Kristi Oen
Laurie: So, it is literally the largest hinge in our body and strongest.  It was made to do the work that we don't ask it to do anymore.  And so we really want to incorporate that hip hinge back into our life.  We need to be moving these hinges properly so that we're not compensating on the smaller vertebrae.  So, the lumbar spine should be completely supporting, unfortunately our lifestyle has weakened that area.  So we're not even engaging the abdominals.  

Core isn't just your abdominals, it's anything attached to your pubic bone way down here from underneath your feet into the inner thighs and all the way up to your collar bone.  That’s your core to connect that means that I’m sitting out of my pelvis and my feet are flat on the floor and I actually grip with my toes. This is called short footing. And when you short foot you lift up the inner arches so that the muscles are supporting.  Arches start falling and people shuffle and that's why people fall.  It is because they're not actually using the muscle under the feet or the anterior tibialis which in the foundation training dorsiflexion, pulling the feet back fires the anterior chain of the body.

So, we use the anterior chain of the body, straightening the posterior too, and integrating that with breath work.

Kristi: Yes, let's show them how to find that hip hinge first and then let's do some breathing.

Standing up from a seated position (15 min)

Laurie: So, let's show getting up and out of a chair.

Kristi: Oh yeah.

Laurie: This is often what I see from people getting out of the chair, it takes a lot of work for me to find my spine in neutral spine.  I have 60% of my body weight on my lumbar spine just to get up.  It's uncomfortable to show my spine does not like it, and it's awful. 
wrong way to stand up, Laurie Orlando and Kristi Oen
finding hip hinge, Laurie Orlando and Kristi Oen
So what I teach is hinging the hips back.  Where's my hip hinge, so I have hip bones, put my fingers there, I take my middle finger just below where my femur and my pelvis connect, I move that pointer finger so that I can bring my fingers together. And as soon as I get my hinge back, micro-bend the knees I want my bone to touch my fingers. And that's how I know I'm in my hinge. 

As soon as I go into my lumbar spine and I round it the bones come right off my fingers. Now in my five vertebrae in the lumbar spine.  If I hip hinge, I'm out of the spine and into that biggest hinge of the body. And that's how we move in a proper seat.

Kristi: This part was hard for me.  I was trying to get up from a skinny leg position. There's no space for the hips to move and it really didn't work for me so I ended up propping and pushing on one side to get up. So, that's important, widen and then take some space and lift up.

Laurie: Yeah.

Kristi: And then when you're sitting down widen to hinge as well.  Remember my accident happened when I was 10 years old and I remember my dad always telling me we're not fish stop flopping at the couch and my husband complains now about it. But I really had no clue how to change, it because it was just so painful with what was going on. So, I just love that you taught me this today.

Stand up and Sit down demo (17 minutes)

Laurie: It's amazing.  It's just hinge press through the heels, lift, use the posterior chain muscles to lift you up and your sternum is nice and straight.  To sit back down, hinge the hips back, knees start to bend, see how close I am to my chair. Using the muscles.

Kristi: And you do feel that, and it's good.  I'm very uneven because of the way that my body was and the complex regional pain syndrome in my leg etc. where I’m compensating and always trying to avoid it. So, this side is very weak for me, and so I feel it in here but in a good way like you know that it's actually being used and working the way it's supposed to which is amazing.

Laurie: It's so easy.

Kristi: So easy.

Laurie: And anybody, everybody can do it.  Often I'm teaching how to properly get up and out of the chair.  Some of my students who are much older will say why didn't someone teach us this growing up.  We stopped learning how to do when we have a desk in front of us, when we have handles on all the chairs so  we're pushing down to lift up as opposed to using the muscles that were meant to do that.

Kristi: Right.

Laurie: It’s just to hinge, it’s so easy.

Breathing (19 minutes)

Kristi: Let's show them some of the breath work, which is really important.

Laurie: So, what happens especially when driving in our car, we round forward no matter what your dealer told you about lumbar support. It's not support, your spine will lean back shortening the space we have between the rib and the hip bone. So, every once in a while and I mean really this work is maybe 10, 15 minutes practice a day and you don't have to do all at the same time. 

We want to come out of this short space by lifting the sternum up and away from the pubic bone.
improper rounding of spine, Laurie Orlando and Kristi Oen
proper spine - sternum lifted, Laurie Orlando and Kristi Oen
So as much space as you have from here to here you're creating space and now you can take a deep breath.

But I just want to show you something.  If you're rounded forward, can you take a deep breath?  Now lift the sternum up and take a deep breath.  Feel the expansion in the ribs.  Look at the expansion that's what we want to create, we want to create space. So, the lungs have their fullest capacity moving all the intercostal muscles between the rib cage, so that we have breath work. 

Now the exhale is when you're actually actively extended, you're keeping that extension you're keeping that height of your ribs and then pulling the belly button towards your spine or your abdomen towards your spine without dropping in

So, normal exhale usually look like this, we breathe in, take a deep breath in exhale.

Kristi: This is not belly breathing.  This is focusing on expanding the chest and keeping you core tight which is a little bit work.

Breathing DEMO (21 minutes)

Laurie: I'll just show you the room you can create here.  So, we're creating changes in the way we move for every day, we want the thoracic spine to be more mobile. It's been fixed because of our shallow breathing and forward motion and internal rotation of the shoulders. It's been fixed so we have no space.  We want to create space so we can move it.

Kristi: Yeah. 

Laurie: So, in Foundation Training we relearn how to move, how to create that strength and support and the deeper minor muscles so the spine will do what it's supposed to do.

Standing (22 minutes)

Kristi: While we're standing here, I felt like I was doing a pretty good job. Learning a little bit about how to stand, let's talk about because I know for me a lot of times I would be flipping my hip, shifting, putting one foot in front of the other, rotating out, you know shoulders doing all kinds of things. So, how can you stand comfortably and yet properly?

Laurie: Perfect and I love this question, because just I get this question all the time. People going to parties or even in Costco, they have hard floor surfaced that they are standing on.  Most people are in external rotation so that the feet are poking out. And then they fall into the pelvis and here this is very uncomfortable to be an external rotation falling into the pelvis, the lumbar spine is not supported. I'm looking for a comfortable space, my head's gonna move, my shoulder, my hands are going to be on hip. I'm looking for space.

Just point your toes in internal rotation, internal rotation is not pigeon-toed that's overextending in the knees so we want to support our joints. It's a parallel on the outside edges of your feet so that you're pinky and heal are parallel.

Kristi: And one of the ways that I found an easy way to do this is with a tile or laminate floor.  I'll put my foot next to the grout like and be like oh that's what that looks like - so then you can kind of get used to what that looks like.

Laurie: And so micro-bend your knees a little bit too and weight your heals a little bit.  

Kristi: The knees is so important, I loved in class that every time you changed the position you'd say, did you lock your knees?  And I would catch myself and then micro-bend them. 
poor standing posture, Kristi Oen with Laurie Orlando
proper standing posture, Kristi Oen with Laurie Orlando
Laurie: Joints are not our support system. Muscles are.  So when you weight your heals and you slightly bend your knees, softened so they have some movement and fluidity.  And I can press my toes down and let the inner arches engage.  It's a shift front and back instead of side to side.  They toes are just slightly in, it is so subtle a change.  Unlike when you bend your toes need to go into slightly external rotation to avoid hurting the knees.  So many people complain about knee pain but when I see them bend I know why.  

Bending to pick up something (25 minutes)

Kristi:  So, if we're bending over to pick up something...

Laurie:  So if I want to pick up my water bottle...

Kristi:  Yeah, let’s do that.

LaurieIf I want to bend I want to make sure that I'm hinging back and make my feet wider.  This is the mistake most people make, they bend down and they tell me they're using their knees and they hurt their back. They start bending their knees and then they round their spine and they lift from here, this is light but if it's 30 pounds that's going to be an additional 30 pounds on their lumbar spine.

But if they take their feet a little wider in external rotation and put your hips back, bend down, press through your heels and lift straight up.  It's out of the spine completely it's in the posterior chain.  

I can press into the outside edges of my feet if it's heavier we want to be mindful of that.  But we're sending the hips back as we bend the knees, so now my knees are not over the front of my feet that would be in my joint. I'm pulling them back I have a lot of support going on back here and then I'm just pressing them up. 

Kristi:  And I think that was what was weird for me to start, it feels like you're just throwing your butt back.  It feels like that but it's actually very comfortable. Once you start doing it makes a lot more sense for your body and how that feels.  

So, that was something else I learned earlier on too that was very helpful especially like you said picking up a laundry basket or doing any kind of activity like that. You really have to change the way that you do it, because otherwise you're just perpetuating a problem.

Laurie: Absolutely.
Mistake #1 with bending, Laurie Orlando with Kristi Oen
Mistake #1 - bending knees only slightly and rounding back 
Mistake #2 with bending, Laurie Orlando with Kristi Oen
Mistake #2 - bending knees over toes
Proper bending, Laurie Orlando with Kristi Oen
Proper way to bend - hinge, bend knees and push back your bottom

Laurie: If I'm an internal rotation my range of motion is limited that's as high as it'll go in  internal rotation (raising arm). But if I'm an external rotation and I lift, this is where it is supposed to be, this is where it winds up. Two different rotations (external rotation arm raises higher). 

Driving (28 minutes)

Kristi: And that's what you were talking about with driving.  Often I end up with having one arm on top of the steering wheel.  What would be the proper way to drive? 

LaurieExternal rotation of shoulders naturally happens if you put your palms up on the bottom of the steering wheel, hold underneath.  Sternum up and breathing.   

Kristi:  What should you do with the leg that isn't pressing the pedals?

Laurie: It doesn't matter what you do with that leg but you should be comfortable driving.  You want to make sure that you're not in pain too. So, when you start to feel discomfort when you're driving then you want to make sure you're moving because you're probably not on your sit-bones. 

Kristi: That's what I was just wondering about.

Laurie: You are probably rounded into that tailbone and that's why you're going to feel discomfort down the leg. When you find the sit-bones to sit on, that's going to create a better feeling and blood flow down to both legs. Because you're sitting up out of that pelvis.  Now that's hard to do in a car, because your lumbar spine won't be supported right. So, then I use the yoga block behind my back, but you can use anything a water bottle, you can use anything you want to add support.

Kristi: I put a pillow behind and what you're talking about is that might be too soft. I might still be pushing into it, yeah you find it you push into it.

Laurie: Which is going to round the shoulders by the way. So, just that motion on the lower back pushing back is automatically going to put you in internal rotation, because we have to compensate for the weight change. So, that's your body compensating. So, holding on underneath will lift you up, so you notice we went from here to here.
Improper driving technique, Laurie Orlando and Kristi Oen
Proper driving technique, Laurie Orlando and Kristi Oen
Kristi: Yeah, and I already feel the difference.  You know on this side where it gets a little bit tight. I already feel that difference in that.

Walking (30 minutes)

When you're walking is there anything...I feel like I could be with you all day (both start laughing)

Laurie: Yes, all activities.  Here's where people make a mistake, they look straight down so that they necessarily trip over something.

Kristi: Right.

Laurie: But you don't drive a car looking straight down over the hood, you can see in that distance what's coming up. So, I'm when I'm walking I can see that my water bottle is there and not have to look down to see that it's there, when I get closer to I certainly can look down to step over it. But we want to be mindful that this is not the go-to because we were going to shorten and round forward. So, lifting the sternum up looking at the horizon and chin is level with whatever surface you were on.   And so that the shoulders stay open. 

I have a lot of students now actually do Foundation Training while they're walking. I just love it; many people look at me weird and I try to put my hands down when they're coming but just do it.  People ask about it.
Kristi: Yeah.

Laurie: Because it helped, but yes it's lifting the sternum, you're creating space from this collar bone and this pubic bone, the more space we have here. And so again this is going to create space for the visceral organs these will work properly and they're not congested right in here. So, walking with this sternum up, so yeah heart to the heavens that's what we say in yoga all the time, heart to the heavens and so it just works. And it's not pulling the neck back.

Kristi: Right, it's just naturally the neck coming into place.  That was one of my big mistakes, I was over compensating.  I knew I had to bring my neck back but instead of forcing it back, it's about letting it naturally come back when you lift your sternum up.  
Laurie: Exactly, so once it starts to fall into place these muscles (pointing to front of neck) fire up.  These are the muscles that lift your skull off of your cervical spine. And they become flaccid because all the muscle work is being done in the traps, trapezius muscle behind us. These muscles (front neck muscles) are going to lift my head up and that's why I don't have a headache anymore.   Because they are fired up and they are doing their job. 

Not any different than lifting your water bottle to your mouth and your bicep has to do the job, all of a sudden in the practice, in the work, in the breathing and lifting up out of your poor posture and those movements, everything activates naturally.  You don't think about it anymore.  It just happens.
Kristi: That's the beauty of doing a few things now. So, that it just keeps going with you.

Demo how to lean properly over the sink to brush teeth/wash face (32 minutes)

Laurie: Exactly, so I talk to people about brushing their teeth, how often you brush your teeth rounding your spine over the sink.  Washing your face, brushing your teeth, just hinge your hips.
improperly bending to brush teeth, Laurie Orlando with Kristi Oen
Properly bending to brush teeth, Laurie Orlando with Kristi Oen

Loading and unloading the dishwasher (32 minutes)

Laurie: It's just simple change.  Loading and unloading the dishwasher, take your feet wider, it's a big dishwasher take your feet wide, hinge and pull out the tray to load the dishwasher. It's this that I see all the time especially in the elderly.  I know I see my parents doing it all the time and I say let me do that for you or let me show you... 
improperly loading the dishwasher, Laurie Orlando with Kristi Oen
properly loading the dishwasher, Laurie Orlando with Kristi Oen

Walking continued (33 minutes)

Kristi: So walking, chest up anything particular about legs and feet to pay attention to? 

Laurie: When your chest is up actually your toes will start to come in. You won't be in external rotation in your walk if your chest is up.  You will be if you're falling in/folding over.  But when your chest is up, the internal rotation is going to happen naturally.
walking improperly Laurie Orlando with Kristi Oen
walking properly Laurie Orlando with Kristi Oen
Kristi: That's interesting, it feels very different.
Laurie: Yeah.
Kristi: And it seems like my legs kind of evened out. With this leg always being numb I always had like a shorter step, I was constantly compensating side to side. I still have some trouble trying to figure out how do I stop doing that because my legs not numb anymore. So by just having my sternum up and walking, it does feel more even.
Laurie: Yeah and your toes are now at 12 o'clock. So, we don't want to walk in internal rotation. We don't want to compensate into internal rotation.  You want to practice internal rotation when you are standing with soft knees but when we're walking and our toes are at 12 o'clock. And when we're moving forward you lift the sternum and shoulders are roll open, and the hips come to center as opposed to external rotation.
Kristi: Even doing this, this is one of the things that I would go to a bathroom and do to relief my headaches. It's just opening up, expanding the arms back, having the soft knees, pushing back in the hips and just breathing some.
Kristi Oen with Laurie Orlando - creating space
Laurie: Yeah. 
Kristi: Just a little bit of space.
Laurie: Getting rid of all the congestion in our bodies.  It's really on the exhale that all of the work is being done, you're creating space on the inhale because our lungs are housed underneath the rib cage. So, that's going to expand as soon as we take a breath in.  We want to keep the expansion in the rib cage, even when we deflate the lungs to really fire up the biggest core muscle which is the transverse abdominus, that's the support muscle in our spine.
Kristi:  That's awesome, I just caught myself trying to lock my knees...

Laurie:  Awareness...

Kristi:  I let my knees go weak and automatically I snapped back up.  
Laurie: That's so true and that's it in a nutshell, when the awareness starts, you will find yourself falling into poor movement patterns just because it is habitual and it's something we have done for so long.  But then when there is awareness – that's kind of like when you talk about meditation. You're aware of what's not feeling right in our body and you say to yourself as you correct "I'm aware and I'm grateful" as opposed to saying "I’m doing that again". I don't have to be mean to myself I just have to self correct.  Don't be mean and be in self love all the time because "wow you just corrected, that’s amazing" and so that's what I tell my students, you're doing it because you're catching it. So, it's working.  
Kristi: That’s beautiful.
Laurie: It feels good.
Kristi: I'm so excited to do more work with you.  You are actually a certified Foundation Trainer, which is kind of rare since it's a newer concept.  It is so awesome.  I could talk to you forever, but is there anything else you want to wrap up for people?
Laurie: Well if you have any questions about Foundation Training, go to to be honest with you they are so helpful and they could not have been more supportive. If I have an issue they will come here and teach a class with me if I need it. Which is so amazing and so I am going to level two which I'm excited about because there are more poses.  There are about 18 different poses but the breath work never changes.  It is about creating more space and strength, as I'm lifting up and I'm strengthening. I’m teach 3 classes here at Practice Yoga Naples and at some private country clubs here and at some assisted living homes.  They are doing it, they are doing this program. 
Kristi: I love that you’re saying, it's all ages. I was thinking of our son who's 12.  He needs to learn this because his leg does weird things.  Then you were talking about working with 80-90 year olds.  It's for everyone. And like you said it's not your new exercise routine is your thing to let you live your life.

Laurie:  So true

Kristi:  To do whatever you want to do, it's a thing to help you do that.
So, I'm very very excited. Thank you so much for joining us today!

Laurie:  Thank you for coming to class today, thank you Justin.


Learn more about foundation training and find a trainer near you:

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Kristi Oen
CRPS Conqueror
630 740 0312

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