Sphinx Pilates + Eldoa

08/06/2025

Summertime 🎵and the living is easy…

Hello 👋
This month we’re continuing to help our hips+shoulders work together in Part 2!

We’ll focus on the front of the body to provide an equal balance to the posterior sling (part 1).

🌟
Let’s increase anterior body awareness and spinal rotation💫 and we’ll do T11/12 and Hip proprioception for sure this time ;)
🌟

Anterior sling hip to shoulder!
🌟
Friday Aug 8th via Zoom @ 5-6:30pm EST
Zoom class and chat
Recording: 2wks

🌟
Building blocks*:
ELDOA - Hip (external), T11/T12, T3/4, Sterno-Cleido-Costo-Chondral (SCCC)
Global Postural Stretches (GPS) - Abdominal Wall, Thoracic Cage - Hemithorax, Shoulder Girdle
Myofascial Stretches (MFS) - External Oblique (tbd)
Proprioception - Hips

ELDOA Practitioner not on our list yet? DM us to join 👋🙂
🌟

07/09/2025

Let your Shoulders & Hips talk to each other

Your Hips and Shoulders are on the same team. 
They’re deeply connected through your spine, fascia, and core.

When one isn’t moving well, the other often picks up the slack — leading to pain, tension, or poor movement patterns.⁣
👣 Tight hips = less spinal rotation = limited shoulder mobility
👐 Tight or unstable shoulders = compensation in your pelvis and gait
...and so forth...

Let’s train the parts and their connections 💫

——— Practitioner MASTER CLASS JULY ——-

Friday July 11th via Zoom @ 5-6:30pm EST   
* Zoom class and chat 
* Recording 2wks

Building blocks*:  
✨ELDOA - Hips, T7/8/9, T11/12, Glenohumeral 
✨Global Postural Stretches (GPS) - Lumbar and T-Spine 
✨Myofascial Stretches (MFS) - Bicep, Latissimus 
✨Proprioception - Hips

Practitioner?
DM me (Petra) if you’re interested in joining 🤗
Will be great to have you join us

06/04/2025

…and Hello June!

The theme of the deepest relationship in our body is too good to leave just yet - so we’re continuing with PART2 OF the relationship between the Suboccipital area, the Sacrum and the Dura Mater that connects them.

Let’s keep exploring and embodying the spinal core to keep the structure and our mind healthy!


🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸🔸

JUNE MASTER CLASS FOCUS:

Suboccipitals to Sacrum via the Dura
Friday June 6th via Zoom @ 5-6:30pm EST

Zoom class and chat
Recording: 2wks
$40+hst

Building blocks*:
ELDOA - S1/S2, S2/S3, S5/Coccyx, C2/3, Costo-transverse T8-10, L5/S1
Global Postural Stretches (GPS) - SIJ pre-sacral fascia (this time for sure!), Pleurodiaphragmatic Recess, Sphenoid
Myofascial Stretches (MFS) - Pectineus
Proprioception - Sacrum

06/04/2025

Prevent.
Live well.
Minimal aches and pains (or none!)
Feel good
Think good
Be well in your own body

Simply - do movement and mental health exercises that are intelligent

(eft)

05/12/2025

We’re starting a new Intro to ELDOA tonight!
Happy Spines in the house 🙌

See you tonight 6-7pm

Oh you didn’t sign up?! And you’d like too 😄
DM to find out more

05/06/2025

🔶The focus of this month’s ELDOA Master Class (for Practitioners) is the relationship between the base of the skull (Occiput) and the sacrum via the Dura (the deepest fascial link).

Fascial connections from eye movements to pelvic floor contractions to specific spinal levels all have an effect on these structures.
All is in LINK from head to tail.

Let’s explore and keep the structures healthy!

We’ll use the following precise movements:
> ELDOA: C2/C3, C0-1-2, S1/S2, S2/S3, L5/S1
> GPS : Cervical, Ishio Coccygial, SIJ pre-sacral fascia (tbd)
> MFS: tbd
> Proprioception: C-spine, Sacrum

Master Practitioner Class🔶
Friday, May 9th
Live via zoom @ 5-6:30pm EST
> 14 day Recording

PM me (Petra) if you are an ELDOA Practitioner and you’d like to join Us or you have any questions
See you soon!

🔶Not a practitioner?
The next Eldoa Level 1/2 course in Toronto with Petra is November 6-9th (link in bio)

It is a MAGIC BULLET for back health and wellness🔥🔥

05/06/2025

Many years ago clients of mine would say “getting old sucks” or somthing similar. I would think ya sure but just do X-Y-Z and you’ll be fine…now, 17yrs later I’m realizing “ya, getting old sucks” it’s tough.

I don’t have a magic remedy - we’re over stimulated by so many suggestions these days - we just have to Stay Calm and Carry on …ok, laughter might be one thing to help us!

Any others you want to share?
I’ve noted a few in the hashtags …

05/05/2025

INTRO TO ELDOA with Petra
@ Sphinx Studio, 412 Bloor st west

6-Week Introduction to ELDOA
May 12th - June 23rd

For more info:
https://sphinx.punchpass.com/series/41209

05/05/2025

Starting next week!
INTRO TO ELDOA with Petra

6-Week Introduction to ELDOA

May 12th - June 23rd
(no class on Holiday Monday May 19th)

Learn how to Align, Energize and Decompress your spine for better posture, less pain and overall health.

This Intro series will provide you with a solid foundation of the ELDOA method. You’ll learn key postures that you can continue doing at your own pace at home daily, and you’ll gain insight into the exercises to attend further classes.

These exercises are invaluable for:

> People experiencing back, neck, or shoulder pain

> Desk workers or anyone with a sedentary lifestyle

> Athletes looking to enhance flexibility and mobility

> Anyone interested in learning more about their body’s alignment and health

> Individuals with a focus on long-term wellness and injury prevention

- Your body will thank you forever! -

$240 +hst / 6weeks / Space is limited to 8 person max.

(Note: This Intro is open to anyone who is interested in a profound tool for self help. For personal use only)

Sign up here!

Series details and registration on our Punchpass website.

05/05/2025

Move intelligently and the joints will stay lubricated.

✨Quote from Jaap Van der Wal

04/08/2025

🔷The theme for this month’s class is the Lumbopelvic-Hip Complex.

🔷It’s an area rich with possible problems as it’s location “deals it a blow” from the top down and the bottom up.

🔷Luckily it’s architecture provides buoyancy and optimal load transfer to help withstand these superior and inferior forces.

Let’s make sure that stellar architecture remains balanced with ELDOAs and Global Postural Stretches to minimize dysfunction and keep the area healthy!

We’ll use the following Building blocks:🔸🔸🔸
• ELDOA: - L3-L5, Sacrum General, Specific SIJ, Hip, P***c Symphysis
• Global Postural Stretches (GPS): - P***c Symphysis, SIJ (pre-sacral fascia)
• Myofascial Stretches (MFS) - tbd
• Proprioception/Awareness - sacrum and others constant

📣📣📣📣📣
Practitioner Class
Friday, April 11th
Live via zoom @ 5-6:30pm EST
> 14 day Recording
PM me (Petra) if you are an ELDOA Practitioner and you’d like to join Us or you have any questions

See you soon!

• Not a practitioner? 📣📣📣📣♦️
Next Toronto course will happen in ♦️November 2025 ♦️- get on the mailing list

ELDOA —- it is a MAGIC BULLET for back health and wellness

-aging

03/07/2025

Attend ELDOA classes in Bowmanville, Ontario!
With Mark Walker Mr. Exercise

Great article 👏🙌🕺