Free the Spine

Back pain is everywhere—but it’s often not your spine that’s the problem. In this workshop, we’ll explore how core stabilization, psoas release, and whole-body coordination restore the spine’s natural freedom and ease. Learn how to trust your abdominal center, reclaim mobility, and support your nervous system—without a single sit-up.

Back pain is one of the most common complaints in modern life, but rarely is the spine the true culprit. More often, it’s about what’s happening around it—tight psoas muscles, under-recruited abdominals, rib flare, and a lack of true core stabilization. In this experiential workshop, we’ll reconnect with the center of our body throug natural movement, breath, and functional awareness.

Students will explore how abdominal muscles are meant to stabilize (not just crunch), and how trusting your center against gravity can bring real freedom to the rest of your body. From the first moments a baby learns to sit, then twist, and eventually stand, core stability is what allows the spine to move with grace. We’ll learn to engage the trunk in ways that support recovery, better posture, and sustainable movement. Expect to leave with practical tools to release tension, strengthen wisely, and rediscover the intelligence of your center.

This is for anyone who wants to move better, breathe easier, and support their spine in everyday life. No experience required—just a willingness to explore.

What to wear, what to expect, what to bring:
Wear comfortable clothes you can move and stretch in. Please bring a yoga mat, water bottle, and any props you like to use (block, strap, blanket). A few extra props will be provided. Expect guided movement, supportive breathwork, and some laughter as we explore how to feel strong and steady from the inside out.

Cara K. Griffin is a trusted yoga educator and trauma-informed practitioner specializing in hip and pelvic health. As the creator of Free the Pelvis Yoga, she empowers students with practical tools to cultivate strength, balance, and freedom in their bodies.

Known for her deep compassion and expert guidance, Cara creates safe, supportive spaces where students feel seen and valued. Her teaching blends a profound understanding of anatomy and the nervous system with a heartfelt dedication to helping people move better, feel better, and live with greater ease. With over 20 years of experience and 1,000+ hours of advanced training, Cara brings a wealth of knowledge and care to every class and workshop.

Maui Access to Mindful Movement (MAMM) seeks to spread awareness of, and access to, the physical, mental, emotional and social benefits of group practices such as martial arts, yoga, cultural movement, dance, and nature immersion. MAMM’s mission is to show more Maui residents how mindful movement isn't just physical fitness; it's a catalyst for unlocking one’s potential through focus, awareness, and self-regulation. It is an opportunity for social interaction in an environment of discipline, shared principles and common goals. These community activities can be deeply therapeutic. They bring us out of isolation and give us safe space to move together. When we move with intention, breathe in rhythm, and grow together, something more than physical well being happens – fear transforms into courage, isolation into belonging, and trauma into resilience. Blending physical activity with mental presence, helps us calm compulsiveness and mindfully channel our energy; developing healthier social interactions and family dynamics. MAMM seeks to bring mindful movement to more Maui families.

Saturday July 12, 2025

2:00-4:00 pm

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