If you could do anything in the world without pain or limitations, what would you do?
For me, it was just waking up & doing everyday things.Hi there, I'm Sarah - the body architect.I was in a lot of pain because of what I put my body through as a competitive athlete.Now I work with top level athletes, weekend warriors and everyone in between; I tell everyone the same thing - I can help you breathe better, move better, and feel amazing, no matter what you love to do.I give you the tools to help you feel great, and optimize your performance through my In-Person Classes, Kinstretch Monthly Membership, Self-guided online coaching, or one-on-one coaching
"Training with Sarah has been a game changer for me. I initially contacted her for mobility work and strength exercises for handstand. As I become more serious about weight training, breath work and cardio Sarah continued to change my program to best suit my needs. The daily training regime she creates for me is thoughtful and intentional. If something comes up for me -i.e, injury, travel, or even a new skill I want to learn, she will incorporate new work into my program to help me meet my goals. Having a highly skilled coach is important because you can trust they will listen to you and continually help you challenge yourself. I know that every exercise I do at the gym has a purpose to it and I’ve honestly never felt better or stronger. I would recommend her to anyone!"
-Online training client Patty H.
What is the Kinstretch Monthly Membership?
the membership uses scientific principles to build strength, flexibility, and robust joints - use it to supplement yoga, hiking, golf, swimming, playing with your kids & grandkids, & anything else you love to do with your body.
Builds resiliency in your joints & tissues with KINSTRETCH & other types of flexibility training
Improves breathing for everyday & performance using techniques/principles from Postural Restoration, Functional Range Conditioning (FRC), somatics, yoga
Improves overall body function and movement capabilities
Provides education about your body
Helps you get out of pain & understand pain better
Mitigates future injury
Meets your body where it is
Work at your own pace
Minimal equipment
classes
In-Person Classes
POWER YOGA EAST
522 Santa Monica Blvd (Upstairs)
Santa Monica, CA 90401
Kinstretch (all levels)
Mondays
9:15-10:30am
Yoga Level 2/3
Wednesdays & Fridays
9:15-10:30am
*Power Yoga East is a donation based studio. Suggested donation is $20, but pay what you can. No need to sign up for class beforehand, just show up 5-10 minutes before class starts.
Online Classes
Kinstretch with the Body Architect Monthly Membership
Got an aching back? wonky knees? bum shoulder? The movement membership is a comprehensive approach to training with KINSTRETCH and other strength & flexibility work like the Functional Range Conditioning Internal Strength Model.Learn how to breathe better, get more flexible where needed, build strength in that flexibility to keep your joints young, healthy, and resilient, but most of all, learn how to move with confidence!
what you get
New videos added each month
*"Introductory how to" videos *Full length classes (60-90 minutes)Mini classes (5-45 minutes)Follow along joint routine videosBreathwork & self-assessment videosyoga classes & more!
$50/month
“I’ve been working in the fitness industry for over 32 years, from Martial Arts Instructor to fitness coach, I’ve learned from many wonderful teachers and having only worked with Sarah for a short while, I am already deeply impressed with her teaching skills. Sarah embodies what she teaches, but more importantly, she is able to impart her skills to others. Her approach to class is both methodical and creative blending both seamlessly, Sarah always takes time to explain why you are doing something, so you will have a deeper understanding of the exercises and your body." - Larry I.
unyoga
we live in unconventional times, why teach in a conventional way?
For those of you searching for a higher meaning in the phrase unyoga, there is none. Unless you want there to be. We live in unorthodox times, in an unpretentious scene, in an unconventional way, a place where you can't be unreal. We believe in peace, love, and movement. Movement in every sense, both physical and metaphysical. Movement of body, breath, and soul. Movement as both noun and verb. In theory and in practice. We understand that we are all the most insignificant thing in the universe and the most important thing in the world. Where something you build is more important than something you buy. A place where the 'un' is more real.~e.f.m.
some topics for discussion:
integrating the 8 limbs of yoga with evidence-based teaching
elements of "moveability" and how to integrate in different ways
respectfully examine yoga tradition to understand & evolve old systems of thought
embrace building strength to keep your joints and soft tissue healthy
develop cueing that encourages autonomy and self-inquiry
learn the difference between biomechanics and applied anatomy
sequencing and not putting “all of the things” into each class
preparing the body for movement & better navigate common injuries
what stretching really does and why it's important, but it’s not the only thing you need
philosophy doesn't have to be esoteric
and much more...
Release of Liability
By clicking I agree below, I hereby acknowledge that I have voluntarily chosen to participate in a program of intense physical exercise. I further acknowledge that Sarah Costanza & Body Architectura strongly recommend that I consult with my physician prior to completing my first workout. I acknowledge that I am fully informed of the strenuous nature of this exercise program and the possibility of adverse physiological occurrences including, but not limited to, abnormal blood pressure, fainting, heart attack or death. By signing this document, I assume all risk for my health and well being and fully release Sarah Costanza & Body Architectura and hold them harmless for any responsibility or cost including attorneys fees or damages. I acknowledge that my agreement to this release applies to today and each time I complete a workout from Sarah Costanza & Body Architectura. I hereby acknowledge that I assume all risk for my health and well being and fully release Sarah Costanza & Body Architectura from all liability.
how can I help?
are you here because you're sick of old nagging injuries, aches and pains, and being told its just age, or don't know how to get started?
ready for classes?
are you comfortable in online pre-recorded classes?
go at your own pace?
are you already familiar with Kinstretch, having worked with myself or another FRC coach, and are ready to work on your own?
Hello!
I was born in East Setauket, NY, I lived in Philly for 20 years, and now reside in Santa Monica, CA.
was a competitive athlete for 22 years, and worked in architecture and design for 8 years
practicing yoga, spending time in nature, & traveling with my partner bring me the most joy! we've driven across the US nine times together!
hand-balancing is still one of my most favorite things to do
though i teach movement and mobility, more than anything, i educate people about their bodies, facilitate self-inquiry, & provide guidance in balancing your physical and mental self
I have a "Jeet Kune Do" approach to training, inspired by Bruce Lee. I don’t believe there is any one perfect way to train, but that we can learn from many different styles and movement disciplines, depending on the client, their body, and their goals.
FORMAL EDUCATION
Bachelor's of Architecture - Hobart & Smith Colleges
Master's of Interior Architecture & Design - Drexel University
200 hour YTT - Dhyana Yoga Philadelphia
500 Hour YTT - Yogaworks Main St. Santa Monica
Functional Range Mobility Specialist (FRCms)
Functional Range Assessment Specialist (FRAs)
Functional Range Internal Strength Coach (FRSC)
Kinstretch Level 1 instructor
Postural Restoration Institute (PRI) - Postural Respiration/Myokinematic Restoration
NASM - CPT
follow my journey from architecting buildings...
...to architecting bodies
Began my career in interior architecture and design, developing a strong eye for details.My favorite part of the job was creating the drawings and figuring out how to build a space or structure.I now use my detailed eye to teach yoga, strength, and mobility.I’ve spent my life exploring athletic limits, but for me, a key part of learning the body is studying the physical world and how things are constructed.My classes relate ideas found in architecture and art such as: tensegrity, balance, stability, and geometry.As an artist, I have a penchant for anatomical drawings that fuse movement with classical themes, particularly the Golden Ratio and fractal art.
When I was younger, I was a nationally competitive gymnast, all-american springboard diver, & tri-athlete. For years following my athletic career, my body was broken, my mind a mess that left me with crippling pain, anxiety, and depression.I was told at 16 that my back needed surgery. I started ashtanga and vinyasa yoga to try to heal my back - Yoga helped me mentally, but in many ways yoga made my body feel worse. I sought help from physical therapists, orthopedists, psychologists, and other specialists; but with no long lasting relief.Research & desperation led me to start strength training, which coupled with yoga helped me feel better, and years later, was introduced to the work of Gray Cook, Katy Bowman, Patrick Mckeown, Dr. Andreo Spina (Functional range conditioning systems), Stephen Levin, Tom Myers, and others that continue to influence my approach to movement & training. My own training now is influenced by martial arts, yoga, & internal/external strength training.
My passion is educating both teachers and non-teachers about their bodies, and, as the “Body Architect,” I love to teach people how to move better and feel more comfortable in their bodies.
following the knowledge...
a metamorphosis...
Though my formal education is in architecture and design, I’ve spent a lot of my life in gyms and training facilities (My siblings were also athletes) shadowing coaches, physical therapists, and other specialists. When I was first trained in yoga, I completed a program in Philadelphia at Dhyana Yoga, working under the guidance of John and Dhyana Vitarelli. There I learned vinyasa yoga through the lens of the ashtanga tradition. I had some exposure to Los Angeles based teachers Brock and Krista Cahill and Annie Carpenter, hoping that one day I’d be able to work with them in person.
in 2015, I was working at an architecture firm and teaching yoga a few days a week. My partner and I had wanted to move across the country to LA, so I started applying for jobs, not really sure what would come of it. One day got a job offer at an LA interior design company, and a week later we drove across the country with whatever fit in the car.A few months later, i knew my career wouldn’t be as fulfilling as I’d hoped for. All of it made me sick...the lavish furniture, the mansions, the need to cut costs and meet deadlines...
it wasn’t anything i wanted...
...to be a part of anymore.
The next few months were spent figuring out what to do, exploring LA, and practicing a LOT of yoga, but not yet teaching. I finally got to meet teachers that I’d only practiced with on the internet. Things were starting to get clearer.In June of 2016, I started working at Stretchlab in Venice, and then started my Yogaworks 500 hour teacher training in 2017.
A few months later, I learned of FRC (functional range conditioning) from a colleague. The science of it made sense to me, so I learned as much as I could about the research behind it.Learning even more about biomechanics & joint health through FRC made me question some of my yoga training and - having spent more time reading philosophy and not enough on the physical...emphasis on teaching the poses by the book, and not enough of the why we were doing it that way.I was already different than a typical yoga teacher - it's why I originally had adopted the name "unyoga" - i embrace simple language, biomechanics, strength and body control, inclusivity, and a more approachable understanding of philosophy and meditation.
from unyoga to...
A stretch client connected me to a trainer with whom he had been working for years. That trainer was Tanner Martty who owns a gym called 34 North. He and another trainer, Orion Lee - master martial artist - took me under their wings and taught me the fundamentals of strength training, ring work, kettlebells, and so much more. I started teaching a mobility class in 2018 shortly after.
Under the tutelage of Tanner and Orion, I began personal training, and soon got NASM certified. FRC certification came soon after in 2019, Kinstretch certification in 2020, and the rest is history. My mentor and friend Hunter Cook helped me understand how to utilize FRC as a foundation for training my clients, and still incorporate yoga, strength, and endurance training.
I don’t believe there is any one perfect way to train, but that we can learn from many different styles and movement disciplines, depending on the client, their body, and their goals. I am 100% committed to helping you find your best path
movement coaching
After a thorough discussion on your history and goals, we will go through a Functional Range Assessment to examine each joint's range of motion and movement capacity. Then we will formulate an individualized plan to address deficits and your specific needs.Get expert training programs, cutting-edge recovery plans, mindset development, and joint function optimization for optimal performance for professional and amateur athletes, and for anyone who wants to be stronger, more mobile, and more confident!Programs are customized to each person to optimize strength & conditioning, mobility, rehab, and performance.
one-on-one coaching
Great for those working through an in injury or persistent pain, or want more accountability/fine tuning in their training.In person or online for weekly sessions at a frequency of your choice (subject to availability)Individual sessions are $150 for one; $1,350 for ten
Personalization: Each program is customized and caters to you and your body working with equipment that you have or want to invest in
Education: You know why you are doing what you're doing
Support: a positive attitude can go a long way toward helping you reach your goals
remote coaching
Initial 3 month commitment required, followed by:$200/month for 2 days of training/week
$300/month for 3 days of training/week
$400/month for 4 days of training/week
$500/month for 5 days of training/week
Education. Each program is custom to your goals and each workout is accompanied by videos to show you exactly what to do. Get better results and avoid injury.
Train anywhere! Weekly program updates via TrueCoach App (also accessible via desktop)
Never lose track or fall off the program. Chat with me daily through the app or schedule video calls to get in depth with your program.
what to expect:
assessment
for both online monthly and weekly 1:1 training, we will go through a detailed breathing & Functional Range Assessment, looking at how each joint functions individuallyThe metrics I use include:
photo documentation of active and passive joint ranges of motion
video documentation of your body in motion
discussion of physical history, breathing, diet, sleep patterns, & lifestyle habits to get a comprehensive story of your body
blueprint
The results of your body assessment will be analyzed and then developed into a personalized plan.You’ll receive a blueprint clearly outlining your goals and your plan to get there.
build
Then begins the building phase, it is when your blueprint gets realized through Self-guidance or one-on-one training.private training available virtually.
consider
progress is in the process
not in the perfection - emphasis on discipline, consistency, repetition, & patience to create small change over time
connectivity
we are connected energetically to everything and everyone around us. within us, there really are no fascial layers, but dense forests of bones, tissue bundles, fluids, nerves, tendons, organs, cells - chaotic but organized - that move both together and independently. there is no clear end and beginning but rather a flowing permeation from one structure to the next
the architecture of life
exploring the whole of yourself inside and out through an architectural lens“The purpose of architecture is to improve human life...The overriding essence is found in the intangibles - life, heart, soul, spirit, freedom - enduring within the structures.”- John Lautner FAIA Architect
establishing balance
learn to find balance & explore duality - building strength & relaxation; rigidity & fluidity; movement & stillness; play & focus; expansion & contraction; tension & compression
develop breath and body awareness
breath and body are intimately interwoven
learn how to develop insight into how they affect one another
functional and natural movement
explore all of your joints' ranges of motion and different ways in which the body can move within a wide spectrum on tension, as it pertains to your daily life and to more specific skills or activities
beyond Newtonian physics
current and emerging biomechanics perspectives like biotensegrity and fascintegrity are changing the way we think about the body - we are not simple machines with replaceable parts. We are not buildings - Not a collection of parts but the sum of the interactions of millions of components - constantly changing, adapting, regenerating, moving, and responding to our environments.
mobility and flexibility
flexibility is important for your soft tissues, but stretching alone isn’t enough for long-lasting change - mobility is strength conditioning for your joints - principles from FRC (functional range condition systems) to close the gap between your active and passive ranges of motion, give you better control through your current ranges, and help reduce the risk of future injury
stability and motor control
build strength and a more robust, mobile, & flexible spine and pelvis, while developing supreme control over your body
sleep, diet and recovery
adaptation & progression take time and sufficient rest, high quality sleep, diet, & habits to ensure you work at your best
the posture myth
no such thing as poor posture, just positions you spend too much time in - your body is meant to move in many ways. All movements might not be good for everyone all the time, but all movements have the potential to be good. your body is highly adaptable when it’s trained with specificity!
frequently asked questions
what is Kinstretch?
Kinstretch is a movement enhancement system that improves body control, flexibility, and usable ranges of motion. You learn how to self-assess so that you can make more informed decisions about your body. Kinstretch meets you where you are - it allows you to work within your current ranges of motion and at your level. It teaches your joints how to work their best on their own and together with other joints to handle life's demands.
What is Functional Range Conditioning?
Functional Range Conditioning is comprehensive joint training system based in scientific principals and research, used to increase range of motion where needed, maintain joint health, and improve overall body control.
What is Postural Restoration?
The human body is not symmetrical. The neurological, respiratory, circulatory, muscular and vision systems are not the same on the left side of the body as they are on the right, and vice versa. They have different responsibilities, function, position and demands on them. This system asymmetry is a good thing and an amazing design. The human body is balanced through the integration of system imbalances.Though these asymmetries are natural, Postural Restoration Institute® (PRI) credentialed professionals recognize these imbalances and typical patterns associated with system disuse, weakness, or musculoskeletal dysfunction that can develop because of dominant overuse.Postural Restoration specific positions assist in better diaphragm, rib cage and pelvic movement for improved body stability and reciprocal movement.
is this a stretching class?
Kinstretch is not just a stretching class. It is an active class in which we spend time in positions specific to one joint, and incorporating different levels of isometric effort to increase range of motion and/or build resiliency in a range of motion. We do also spend some time passive stretching to increase your flexibility. Stretching is a skill we can get better at, and passive flexibility is a pre-requisite to active mobility. Passive flexibility is always followed with active work. Each class also incorporates breath training.
could I do Kinstretch if i have an injury?
Kinstretch is not a replacement for physical therapy or other medical care. Though we can use it as a joint health assessment, it does not mean we should ignore pain and possible damage to tissue or a joint. Once you're cleared by your health care professional, we can work on improving your joints' performance and resiliency, increasing range of motion where needed, and strengthening new and existing ranges of motion.
i don't want to be a cirque de soleil performer, could i still benefit from taking kinstretch?
Generally speaking, yes. Kinstretch is about making your joints work and feel better, not about giving you unnecessarily extreme ranges of motion. You only work on training and gaining range as it is specific for your body. Getting assessed by an Functional Range Assessment specialist can help you determine what ranges are necessary for you and your body's demands.
what equipment do i need?
Yoga blocks, tennis balls, and a hand towel are generally the things we'll use the most. I do recommend a staff, dowel, PVC pipe, or a Stick Mobility stick, yoga jellies (to pad knees, wrists, etc), and a coffee table or chair. Classes are done on the floor, so a yoga/fitness mat may be helpful; and there are times where we need some space at a wall.
is kinstretch for me? i'm not an athlete, could I still benefit?
You don't have to be an athlete to do Kinstretch...it's a practice of body control and strength training for your joints. We can use it as a self-assessment tool to understand the health and capacity of our "parts." Since all humans have joints, we can all benefit from joint specific training! Kinstretch can not only help you become a "more resilient human" but we can also tailor it to enhance any specific activities or sports you like to participate in. Improve your breathing by training your diaphragm, develop body awareness and control, decrease persistent pain and tension, and increase your joints' thresholds to mitigate possible future injury. Injuries cannot be 100% prevented, but we can minimize the effects of injuries when they happen, and reduce the likelihood that an injury will happen in the first place.
when do i do kinstretch? as part of my other training? how often?
It depends on many factors. Do you currently have a weight training program? Do you play a sport or some other physical activity? Are you dealing with a lot of stress? How is your sleep quality? Diet quality? Have you been active for a while, or just getting back into it? There are too many variables to give you a blanket statement. It's a bit of trial and error to see what are your current thresholds and how well you recover. Some people may benefit from 1x a week, others 3-4x. Know that you can always adjust the dosage and intensity...that's the great thing about Kinstretch...it will always meet you where you are. You can always vary the intensity within the class itself, and do a little at a time if the whole class feels like too much.
how do I get started?
Where you start depends on where you're at with your body and where you want to go.Click the button below to go through a simple questionnaire to determine the path suited to you.
can i download the videos?
Full length classes will be available for one month after they've been posted. Shorter, supplemental videos, where I address specific details, concepts, questions or comments, will always be available online. These will also included a follow along CARs routine, and a longer routine with explanation. Videos will not be available for download.
magazine article
"I teach you to think critically, but move intuitively; I want my students to question; to think why am I doing this? Is this the right thing for my body? At the end of the day, it’s your body, not mine. I can’t tell you what will feel best for you, but I can help guide you during the process."
wellness app
I helped provide programming, performance, and voice over work for this easy to use wellness app. Videos ranging from yoga, mobility, breath work with Dr. Trisha Smith, strength, active recovery, and restorative. Healthful recipes also provided. Simple, efficient, sustainable wellness.
terms & conditions
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