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Dance General Fitness and Well–Being the Gyrokinesis Method the Gyrotonic Method Tips Travel

A Mini Dance & Fitness Guide: the Pacific Northwest

February 8, 2017
dancing up the pacific northwest

Being in the States for Christmas and New Years for the first time in a while meant being able to visit family, friends, teachers and studios I know and love along the Pacific Northwest.

After a very relaxing time in Los Angeles, it was time for an adventure to discover something new. This meant travelling (and dancing) for at least one week along the Pacific Northwest coastline from San Francisco all the way to Vancouver by train or bus. Consider this to be your Mini Dance and Fitness Guide to these prominent and inspiring cities. Enjoy!

San Francisco Bay Area, CA

dancing up the pacific northwest

Home to San Francisco Ballet, LINES Ballet, Smuin BalletODC Theater, AXIS Dance Company, Tiny Pistol, and many other beautiful dance companies. The Bay Area also contributes heavily to the GYROTONIC® and GYROKINESIS® scene.
As my former stomping ground, this visit included a class at Alonzo King LINES Dance Center with ever evolving Erik Wagner and a catch up with my former Gyrotonic Master Trainer, Debra Rose from SF GYROTONIC®.
Before leaving the Bay Area, I was able to squeeze in a Gyrotonic group class with Trainer Mike Luque from The Working Body in Oakland (whom I wrote an article for his blog but never met). Luque’s new space offers a lot of other types of classes too such as boxing, pilates, yoga and personal training.
What Else to Check Out
Dance Companies
Inside Out Contemporary
Dawson Dance
Liss Fain Dance
LEVY Dance
Robert Moses’ Kin
Gyrotonic & Gyrokinesis Studios
The Seed Center
Marin Gyrotonic

 Portland, OR

dancing up the pacific northwest

Home to the infinitely cool Northwest Dance Project and BodyVox studios. Unfortunately during my January visit, this city was literally iced over, which made it difficult to get around in a short amount of time.
However the beauty of the Coast Starlight sleeper train from Jack London Square, Oakland satisfied my travel appetite with its stunning views and spacious cabins.
I did, however, briefly speak to Emma Kingston, the Gyrotonic Master Trainer and owner of Center Gyrotonic, to discuss the happenings of a future interview with her about the Gyrotonic Method, dance, fitness, and all of that good stuff.
What Else to Check Out
Dance Teacher and Choreographer
Katie Scherman
Gyrotonic / Gyrokinesis / Reformer Pilates
Kinespirit Circle

Seattle, WA

dancing up the pacific northwest

Velocity Dance Center on 12 Ave. Seattle, WA. January 18th, 2017.

This is the quaint (and very rainy) hometown of Pacific Northwest Ballet, Velocity Dance Center, and Cornish College of the Arts. Here, I took a Masterclass with Lavinia Vago from Montreal’s renowned RUBBERBANDance Group.
We moved, danced, and increased our heartbeats continuously for nearly 1.5 hours (in the style of Gaga‘s movement language), then learned some the company’s repertoire. IT WAS AMAZING. Keep an eye on Velocity Dance Centre for future workshops and masterclasses.
What Else to Check Out
Open Dance Class Program at PNB
 Sessions with Magali Messac at Gyrotonic Seattle
Gyrotonic, Gyrokinesis and Yoga at Seattle Changing Rooms

Vancouver, B.C.

dancing up the pacific northwest

English Bay Beach. Beginning of the waterfront bicycle path around the Seawall at Stanley Park. January 20th, 2017.

Crossed the border for the last stop and lucked out with a sunny day. However, I had an even shorter time to explore the city, so spend the only full day to explore Vancouver by biking the world’s longest uninterrupted waterfront path, the Seawall at Stanley Park.
28km later, this waterfront-only pathway was very fulfilling. I also got to practice photographing this city’s stunning scenery with my new camera. For skiing enthusiasts, this is your city. Vancouver’s known for their local ski resorts, just 20 mins away, also includes night skiing.
What Else to Check Out
Organic Eats
Cafe Medina
Aphrodite’s Organic Cafe and Pie Shop
Dance Companies
Kidd Pivot
Ballet BC
Exercise & Nature
Grouse MountainCypress Mountain, Mount Seymour
Local Day and Nighttime Ski Slopes
Whistler Blackcomb
Larger Ski Resort with Hiking Trails

This jam packed trip opened my eyes to the Dance, Fitness and Gyrotonic world. Taking class and understanding the style and vibe of the city was definitely the highlight of the trip. Looking forward to the next adventure.
dancing up the pacific northwest

Mendocino Bay, Northern California.

General Fitness and Well–Being the Gyrokinesis Method the Gyrotonic Method Tips

Health & Fitness Goals: How the Gyrotonic and Gyrokinesis Methods Can Support You in the New Year

December 31, 2016
how the gyrotonic and gyrokinesis methods can support your fitness goals

As we move on towards another new year, here we go again with our resolutions and goals. According to sites like Statistic Brain and The Guardian, in 2015, people’s top ten resolutions included: losing weight, staying fit and healthy, and wanting to learn something new.

In fact, 38%-47% of people set fitness and self-improvement related resolutions for the new year. The good news is that we don’t have to wait for start of a new year for us to reset our goals. It’s OK to have ever-evolving goals, so change it up and be very specific.

how the gyrotonic and gyrokinesis methods can support your fitness goals

I personally believe that everyone is a mover, a dancer, a groover and, yes, we should want more health and fitness goals for ourselves. When it comes to resetting goals it might be best to take a different approach. If I want to incorporate more exercise into my new year goals but know I’m not a big fan of running, then my goal should be to ‘find a new exercise that I enjoy’ instead.
From teaching the GYROTONIC® and GYROKINESIS® Methods, Dance and even Barre classes – a lot of people are aware that they are ‘not a dancer’ and become timid with three-dimensional movements. Anything from walking, running to the train, standing up to get a cup of coffee, to sitting for long hours requires proper alignment and a certain level fitness. Posture, alignment,and fitness awareness can help maintain a healthy body for the long term, which I’m sure will compliment any other fitness goals you may have for the new year!

Here are a few important ways the GYROTONIC® and GYROKINESIS® Methods can help you with your fitness goals.

how the gyrotonic and gyrokinesis methods can support your fitness goals

GYROKINESIS® Floor Exercises contribute in stretching the hamstrings, adductors, abductors, shoulder, pectorals & strengthening the abdomen, biceps, deltoids, back extensors, and arches – just to name a few.

Awareness of Posture

Posture is such a big deal. We’ve heard it from our elders and our mothers and now you’re hearing it again. There are even posture apps that exist to support this importance. Posture isn’t just the spine. There are a lot of muscles involved in both sitting, standing, and walking. In order for us to adhere to those muscles we must focus on how the body should be moving as a whole. Clients have told me that they’ve felt improvement within their alignment the minute they’re finished their session.

Improved Alignment Overtime

Realigning the body, both muscularly and skeletally, from years and years of bad habits take time and over that time it’s important to realign correctly and efficiently. Alignment is especially important for balance and appropriate range of motion in the joints. Without this, the joints become impacted and no longer have room to move causing unwanted pain. Therefore, these methods (and its equipment) focus on the prevention and reduction of joint impact. Therefore, when this kind of alignment is maintained, usual areas of pain and stiffness are less present.

Strengthens While You Stretch

Functional flexibility supports strength and strength supports flexibility. Without one or the other your body could be in danger or prone to injury/pain. Both methods allow the body to move in its natural three-dimensional makeup. Without this type of movement the body can become rigid and resistant. In other words, we want our body to be able to respond to movement and impact like a rubber band: with elasticity (longevity) and strength (sustainability).

Improves Other Workouts

I always see more  improvement in my dancing, yoga practice, standing, walking, and even running when I’m taking Gyrotonic and Gyrokinesis classes regularly. This also goes for all sports enthusiasts and professional performers (i.e. Andy Murray as pictured in the cover photo). Many of my clients who play football, swim, row, etc. said that they’ve never have felt or performed better. It’s completely necessary that the body is challenged in all ranges, so when you need to focus on a specific area or exercise the entire body is all set up to support you and these methods do just that.

how the gyrotonic and gyrokinesis methods can support your fitness goals

No matter what your fitness goals are this year, next year, and beyond, be sure to try something new. In addition, you’ll never know what kind of positive reaction your body may have with experiencing full bodied movements that the Gyrotonic and Gyrokinesis Methods have to offer. It might be just the thing you’ll need for you aches and pains to be relieved once and for all.

Happy New Year and Beyond!


Kindall & Rob


How the Gyrotonic and Gyrokinesis Methods Can Improve Health and Fitness Goals

Dance General Fitness and Well–Being Music

Movement Playlist #7: Barre Fitness

November 26, 2016

movement playlist #7: barre and dance fitness

A few months ago, I’ve started covering Barre Fitness classes for City Academy and Triyoga, Camden, which caters towards those interested in ballet, cardio and overall movement and alignment as an upbeat fitness class. These classes also include yoga and pilates mat exercises.

This particular method has challenged me to keep my music upbeat, simple, clear, yet really enjoyable. In this playlist, you’ll get a sample of what I’d usually play when I’m teaching these classes, which is quite different from my slower driven mixes meant for improvisation, for example.

What is Barre Fitness?

Barre Fitness may also be called ‘barre fit’, ‘barre workout’, ‘barre core’, or ‘ballet barre’.  This method is derivative and based off the Lotte-Berk Method and The Bar Method. It wonderfully targets muscle groups while focusing on lengthening the muscles, just like ballet. Classes sizes are usually with up to 6-7 people at a time, so it’s gives you a ‘group personal training’ feel.

It is, of course, also great with different fitness levels and body types. No experience or ballet shoes required! Check out the schedule at Triyoga or at City Academy and try it for yourself.

What are my Barre Fitness classes like?

It’s a mixture of Yoga and Dance moves combined with specific strengthening and stretching exercises. These exercises include the use of props, such as weights, and floor work. My goal is always to allow students to pay attention to their alignment during to gain the most out of each exercise.

The class focuses on always working and using the entire body but in ways that are achievable yet challenging. Key emphasis: back of leg (i.e. hamstring, gluteus) and core connection. At the end, you’ll feel more energised, properly aligned, and ready for the rest of your day.

Kindall usually covers the 1:15PM Barre Fitness class, Saturdays at Triyoga, Camden. Stay tuned for updates on the blog’s Facebook page.

If you liked that one, check out my Warm Up and Cool Down Playlist.



Dance General Fitness and Well–Being Interview

WISE WORDS by Norbert De La Cruz III: New York/L.A. Based Dancer, Choreographer & All Around Artist

October 27, 2016
WISE WORDS by dance and choreographer norbert de la cruz III

I present to you a series called WISE WORDS, which will feature short interviews from influential, up and coming and young artists, dancers, and teachers alike.

Let’s all step into the minds of these professionals to not only find inspiration but to get to know them and relate. First up, New York/L.A. based dancer and choreographer, Norbert De la Cruz III on dealing with harsh dance critics, staying fit and happy, and the importance of finding our own true calling.


wise words: norbert de la cruz III

What is your dance training/education background?

Predominantly Ballet and Contemporary Dance. I trained privately in ballet with two coaches from the age 12-17. [I also] attended the L.A. County High School for the Arts and completed my training at The Juilliard School in NYC.

What are you up to now?

I am now a freelance choreographer and teacher based in NYC and L.A. I’m currently working adjunct as a guest choreographer with SUNY Purchase College Conservatory of Dance and the University of Richmond.

Describe the reality of your daily schedule.

The freelance schedule varies. There are times when you are in 3 different cities within a month, or stationed in a place for 2 months as a choreographic teaching guest or working adjunct at a university or college conservatory on top of teaching workshops on the off days. There’s a lot of time off needed as well. I use that time away to develop my material and practice my lesson plans.

I rent out studio space in [New York] to privately develop phrase material that I cannot do in my smaller apartment living space. I spend a few hours sitting and responding to emails and also planning out what the following year could potentially look like.

What have you learned from experience in the ‘real world’ that has helped you grow and find positive change?

I’ve learned that not every audience member is going to like my work. Also, every one is a critic and you never know what mood people enter the theatre in. As a choreographer, I can’t be jaded or affected by the harsh criticism otherwise it drains the life out of me.

My self esteem was at a low when I had gotten a bad review or when I would overhear audience members criticize my work right in front of my face. In a result-driven industry, there’s an intimate process and value of creativity that viewers do not quite see.

They don’t know the labor and service required in the rehearsal space to keep the art alive. I’ve learned to take criticism lightly and to value the feedbacks that help improve the following work.

What really keeps you going?

Food. Good food. As well as my partner who keeps me grounded and sane; my family who cares and loves me unconditionally; and a feel good music playlist.

How important is risk-taking?

Very important. You are only able to experience a great change in your work and self if you take these risks. Whether you risk looking like a fool or take a chance on a particular opportunity, you need to be able to fight and wrestle your internal monsters and go for it.

Otherwise, it’s a wasted time that leads to regrets. There’s enough people and voices in your head that tell you that you aren’t good enough, therefore in order to take risks, we need to drop the ego and recollect what is truly and actually important to our work and well-being.

Who are a few influential people that you’ve worked with and/or met?

As a dancer, I’ve had the privilege of working with choreographers such as Ohad Naharin, Aszure Barton, Dwight Rhoden, and Desmond Richardson. I’ve met and have been mentored by internationally renowned choreographers such as Jorma Elo, and Nicolo Fonte.

WISE WORDS: norbert de la cruz III

What are your ‘go-to’ strategies to keep your mind and body healthy in shape as much as possible?

Along with lunch and dinner, I eat a decently portioned breakfast every morning. Green tea to drink or honey ginger in the morning. Have snacks throughout the day. Food=energy.

As I don’t dance professionally full time anymore, I have to keep up with body conditioning and properly warming up hours before my rehearsals and even before I leave the house.

I would do about an hour to 1.5 hours of yoga, Pilates, trunk stabilization, into a light ballet barre. That’s helped me cope with my arthritic hip pain as well as being able to walk evenly and properly in the street.

Any advice for budding dancers and performing artists alike?

Don’t take anything personally. Drop your ego. Know what healthy competition is. Acknowledge that every one is bred and born into this world very differently. After training as a dancer, it is likely that many of us will have different trajectory paths and callings towards our true profession and purpose.

Be a genuine person first before transforming into “the artist.” Acknowledge that you are still a human being and understand all the consequences, the success, and failures that follow with just being human. Pick yourself up over and over again.

Follow Norbert De La Cruz III and his works:




Dance General Fitness and Well–Being the Gyrokinesis Method the Gyrotonic Method Tips Yoga

Best New Blogs in Dance, Health, and Fitness in 2016

October 7, 2016
best new blogs in dance health and fitness

Above: Mara Cimatoribus, founder and blogger of SHE-SMILES

In no particular order – these new blog platforms are equally amazing, inspiring and necessary for dance, fitness, health, and wellbeing enthusiasts alike.

One thing these blogs have in common is that all of the founders/creators/directors/bloggers took the initiative to use their experience and knowledge to create a fun, enthusiastic place for other like minded people out of the goodness of their hearts. Check out these topics ranging from ballet fitness to self-esteem improvement to yummy innovative recipes.

Lazy Dancer Tips – Best New Dance Vlog

best new dance health and fitness blogs

Former dancer of Royal New Zealand Ballet and current dancer in New English Ballet Theatre Lugoboni seriously doesn’t miss a beat in her new blog. Nearly everyday, dancers have access to exercises and tips on everything from ‘how to tie your pointe shoes’ to ‘how to exercise on the beach’.
Lazy may not be the case ‘per se’, but this lovely laid back approach to using ballet as fitness is accessible to anyone for anytime and everywhere. It is, of course, also great for those already deep in the ballet game. She’s got your back with in depth yet simple explanations of how to improve leg extensions, balance, and port de bras, just to name a few.
In addition, Iacopo Di Luigi, Lugoboni’s other half and business partner, works in Visual Effects and clearly has an eye for detail. This great collaboration manages to create the dynamic combination between video and blogging, which works flawlessly with both depth and clarity.
Follow this blog and you’ll never be out of touch with improving your fitness, ballet technique, and the cuteness of Lugoboni’s cats!

Sweet Om Yoga – Best New Yoga Instagram Account

best new dance health and fitness blogs

Not a formal blog, but Filitsa Thomopoulou’s photos are extremely well shot. She manages to capture some of the most intriguing yoga poses in unique angles. They all seem to tell a story, like a dance. This former ballerina ( á la the National Greek Opera School of Dance) has transformed her life from the stage to the mat after foregoing hip surgery. After living and dancing in London she returned back to her home in Athens, Greece and now teaches yoga full time.
She’s now beginning to incorporate video on her Instagram account, which further adds to the dance-like element; flowing into poses as if one sentence. Instagram and yoga have quickly become the perfect combination – and it’s everywhere. So what sets this account apart? Her precision and poise. Suitable for those who want to see how someone uses their technique to the fullest, safely and beautifully.
Traveling to Greece? Contact Thomopoulou for her class schedule here.

Wavelength – Best New GYROTONIC® Blog

best new dance health and fitness blogs

Thanks to Cina Canada, founder/producer/director of Human Picture Initiative and now (thankfully) Media Coordinator at GYROTONIC® International Headquarters, the very much global yet exclusive Gyrotonic community official have outlet direct from the source. Here – trainers, clients and anyone else alike can be informed with what others trainers and master trainers are doing  and, most importantly, read what they have to say.
Useful sections and series includes ‘Tips for Trainers by Trainers‘ and  specialized course highlights where Master Trainers are interviews to further explain the development of the course and, basically, ‘what inspired them?’. Gyrotonic headquarters also have a YouTube channel that features ‘The Gyrotonic Interview Series‘ (a must-see).
I have a great gut feeling that the Gyrotonic community fully appreciates to finally have this kind of dialogue accessible and out in the open. Always wanted to know more about the Gyrotonic Method and how it can improve your technique, posture and alignment? This blog is not to be missed.

Dance Longer, Dance Stronger – Best New Dance Science Blog

best new dance health and fitness blogs
Insights on dance, dance science, and injury prevention? Yes, please. Dance Longer, Dance Stronger was founded and entirely created by, budding entrepreneur, Claire Farmer. Farmer doesn’t seem to take ‘no’ for an answer, especially when it comes to improving the dance community. So much so, she’s just created an app called The Performers Health Hub, which is now available!
During and after obtaining her MSc Dance Science degree, Farmer seemed to quickly know in which direction she was headed. Her goal was (and is) to find ways that important and useful information is available to dancers, especially involving health-related issues as she clearly describes on her website.
Want to know more about Dance Science and how to get involved? This one is definitely for you. You can also check out a range of articles that Farmer’s arranged that include topics such as “Anxiety and the Dancer” and “Health Before Money”.

Lucy Panou, Best New Lifestyle Blog

best new dance health and fitness blogs

Lucy Panou is so matter-of-fact and to the point,  I can only imagine that girls around the world are feel like they finally relate and feel right at home with her insightful and plentiful posts. Clearly written and driven from personal experiences, Panou dons an MSc in Dance Science as well as a certification in Lifestyle Coaching.
Her background as a dancer and the experience she’s had with body image further proves that she’s hugely passionate about what she courageously brings to the surface. Her straight to point blog posts include topics such as “Why Perfectionism is a Pain in the Ass […] and “How to Conquer Resiliency“.
In addition, she currently has a free package called “Discover How to Love Yourself and Your Body”, which includes an ebook amongst other useful information, like how to ‘Stop Worrying About the Mirror’. Don’t just take my word for it, see what Lucy’s clients have to say by scrolling down to the bottom on her home page.
Want a self-esteem boost? Contact Panou directly for advice here.

She Smiles, Best New Food Blog

best new dance health and fitness blogs

If you love acquiring new ideas for food then you’ll fully appreciate this one. The blog was created by Italian native and now Londoner, Mara Cimatoribus, after she realized she wanted to live and eat healthier. Within first glance, you’ll be able to tell you’re in for dozens of treats. Cimatoribus’s recipes are original, innovative and fresh, and provides mostly vegan and plant-based recipes.
She’s begun a section that documents her travel experiences. Here, she shares ‘where to stay’ and, of course, ‘where and what to eat’. Her photos are stunning and will no doubt will inspire you to visit said places and eat all of the food! So far, she’s documented her stays in Marrakech, Puglia, and Albuquerque. Stay tuned for more.
Cimatoribus also usefully puts together a range of suggestions for beauty, wellness, kitchen products, books and more (here’s an example). Once you’ve opened the menu on the homepage, scroll down and click on ‘Shop’ to explore.


General Fitness and Well–Being Yoga

GUEST POST: The Benefits of Yoga on Anxiety and Depression

August 19, 2016
the benefits of yoga on anxiety and depression

The Benefits of Yoga on Anxiety and Depression

A guest post by The Klinik.

The ancient disciplines of Yoga have been around for centuries and are well known for offering holistic benefits to both mind and body. But when the mind particularly is overwhelmed and struggling with clinical issues such as anxiety and depression, yoga can offer extended benefits.

Exercise benefits everybody

There is a basic school of thought, based on research, which acknowledges that most forms of exercise, including yoga, can boost mental health as exercising releases endorphins, hormones responsible for that ‘feel good’ factor generally experienced at the end of a workout.

However, as reported in The Telegraph, research has shown that the levels of GABA, an amino acid which supports brain and central nervous system function, also increases in individuals who practice yoga. With low levels of GABA acknowledged as contributing towards low mood and anxiety, these increased levels of GABA following practice of yoga additionally promote well-being and calm, as well as reducing depression and anxiety.

Calming stress response

In the modern world, the intrinsic ‘fight or flight’ stress responses which kept our hunting and gathering ancestors alive are still very much present. These genetic responses are susceptible to many triggers in the modern world, such as physical and mental stress of the workplace and pressure in other areas of life, such as responsibility, finance and lifestyle. Essentially, the practice of yoga stimulates opposing responses to that ‘fight or flight’ reaction, triggering instead the parasympathetic nervous system to a ‘rest and digest’ response, which literally calms the stress responses and brings balance in the face of pressure.

the benefits of yoga on anxiety and depression

But as well as the hormonal relief to stress responses, the ancient meditative, relaxation and breathing techniques which are a fundamental part of yoga practice align with modern Cognitive Behaviour Training (CBT) and stress-management techniques, regularly offered as contemporary treatment for anxiety and depression. By learning the appropriate relaxation techniques as part of a yoga class or private tuition, individuals have a wider range of methods to use when stressful situations arise. These holistic benefits of yoga also make it the ideal exercise to prepare for or wind down from the day, in a way which is protective of well-being and can even be preventative against problems.

And breathe…

Breathing control, one of the basic techniques of yoga, can help to reduce stress in difficult situations and offer relief during episodes of anxiety attacks. Mastery of breathing techniques, even at an early stage of participating in yoga, is frequently advocated as helping to relieve stress and anxiety. The breathing techniques used throughout the disciplines of yoga include many cyclical breathing patterns, including slow, focused breathing which calms symptoms of stress and anxiety.

Other yoga breathing techniques include controlled rapid breathing for stimulation, which can also benefit depression by lifting mood, whilst focused breathing can also significantly benefit pain relief, lifting mood and increasing feelings of wellness as pain reduces to manageable levels.

Stress versus spirit

The breathing and relaxation techniques which underpin yoga practice also offer an opportunity to explore and develop a spiritual outlet. Focusing the mind elsewhere can reduce a sense of overwhelm which is often attendant with anxiety and depression, instead offering an alternative way to shift the focus from negative and overwhelming thoughts.

the benefits of yoga on anxiety and depression

Body and mind

The physical benefits of yoga also play a part in reducing depression and anxiety. Many individuals carry stress and anxiety as tension in the body, which can cause pain and contribute to long-term health conditions. The regular practice of yoga can help to reduce tension hot-spots in the body and relieve the effects of the additional stress this puts on the mind and body.

Additionally, yoga has recognised benefits of offering significant relief to many ailments such as respiratory complaints, digestive difficulties, circulatory problems and Arthritis. The benefits of yoga as a natural form of pain relief to physical ailments can also reduce anxiety and relieve some of the stress and depression related to living with a chronic health complaint.

In this way, yoga may also help to reduce anxiety and depression related to health conditions by improving body awareness. Practising yoga reduces mental and physical stress, reducing strain on the body and improving understanding of how the body works and responds, techniques which, once learned, individuals can use to control responses and calm anxieties.

Although holding a yoga pose may appear to just involve the body, there is both a physical and mental response to each yoga pose (Asansa). To carry out the asansa, correct breathing and relaxation techniques are required throughout, all of which require concentration and a physical response from the brain which sees a reduction in nerve chemicals, such as the stress hormone adrenaline, and relaxes the body’s other stress responses such as heart rate and blood pressure. As each pose targets a different system in the body, all systems respond with a stress reduction.

As such, regular yoga practice can also benefit heart rate and blood pressure, both of which relate closely to those ‘fight or flight’ responses and usually increase significantly during stressful situations. Regulating these with those ‘rest and digest’ triggers can help the body to respond to stress more effectively and help to minimise the impact of anxiety on the body.

the benefits of yoga on anxiety and depression

The group factor

Finally, it’s also suggested that taking part in an exercise class such as Yoga can also be beneficial to mental health and in warding off depression. As reported by the BBC, following studies at Oxford University, exercising in a group can lead to an enhanced level of endorphin release, those ‘happiness’ hormones which can boost well-being.

Being part of a yoga group also challenges depression by offering a sense of community and belonging, particularly when participating as a group in a therapeutic exercise such as one of the many disciplines of yoga. Those disciplines such as Hatha, Anusara and Restorative Yoga, which use techniques for relaxation and meditation, are particularly beneficial for those looking for support with anxiety and depression.

Content provided by The Klinik.

Stock photos provided by The Klinik, Pixabay & Pexels.

Selected links researched added by The Klinik & The Movement Blog.

Want to write a guest post for The Movement Blog? Contact Kindall here for more information.
Dance General Fitness and Well–Being Tips

A Journey Back to Dance #6: Dealing with Old and New Injuries

July 31, 2016
journey back to dance #6: old and new injuries

(Above: Teaching a GYROKINESIS® class via Video Chat to help dancer, Valeria Caboi, recover from an old hip injury.)

Often times dancers have to deal with either old and/or new injuries, especially when returning to training and performance.

Even when we train, retrain, and cross train to prevent and reduce injury old or even new injuries could flare up when the body is doing something . New injuries can be caused by overexertion, fatigue, or accidents like falling or tripping. So how should a dancer cope when getting back to dance, movement, and performance?

 Here’s some basic advice that every dancer should know and implement.

journey back to dance #6: old and new injuries

An example of Kinesis-Taping given by an Osteopath to ensure proper healing and support.

1) Deal with the injury.

  • Rest, ice, compress, and elevate (RICE) the injury area if needed. In addition, the UK’s NHS website notes ‘Protection’ as the first protocol (PRICE), which means to protect the injuries area from further harm.
  • Whether it’s a new or recurrent injury, book an appointment with an Osteopath, Physiotherapist, or with a  Doctor to ensure nothing is torn or fractured and to determine whether it is an acute or chronic injury.

2) Listen to your body.

  • Avoid ‘pushing through’ and continue resting and any recommended treatment, especially if the injured area is still sensitive.
  • Know your limits. Consider taking only the first half of a class to protect the injured area and to ensure the injured area has healed properly.
  • Don’t be ashamed to let teachers know. Although we aim to avoid injuries when at all possible, dealing with an injury properly is just as important.

3) Slowly get back in the game.

  • Focus on proper alignment, beginning and finishing movements correctly, and using true range of motion (i.e. turnout).
  • Know what areas to strengthen and stretch and continue recommended exercises given by therapist or doctor if necessary.
  • Stay aware of what may have initially caused the injury to help prevent and reduce re-injury.

journey back to dance #6: old and new injuries

Want to try something new to ease any pain or discomfort within your dancing?
Check out my GYROTONIC® Case Study Recruitment for discount sessions.

Healing Sources

Lazy Dancer Tips by Alessia Lugoboni

Technique Class Participation Options for Injured Dancers

RNOH NHS: Centre for Dance Medicine (UK)

Osteopathy & Massage Clinic (UK)

Harkness Centre for Dance Medicine (US)

Perspectives on Dance Injury

Dance General Fitness and Well–Being Music

Movement Playlist #6: Warm Up, Cool Down

June 14, 2016

movement playlist #6: warm up, cool down

About the Playlist

These tunes can be used for a warm up, a cool down, or both. Conveniently timed at just a little over 60 minutes, use half for a warm up and the other half for a cool down. The playlist was created for beginning with a gentle warm up of the entire body by articulating different parts of the body while gradually picking up the pace. The play list then slows down again to prepare the body the longer, slower movements and stretching.

Here are some key benefits of warming up and cooling down.

Benefits of the Warm Up:

  • Warming up should occur before any physical activity especially before stretching. This allows the body to increase circulation, body temperature, and heart rate.
  • Prepares for the body for explosive movements like sprinting or jumping
  • Prevents and reduces injury
  • Warm up for at least 20-30 minutes to allow the body time respond, this can also help mental preparation
  • Allows greater range of motion during the actual workout
Here are some examples of a warm up.

Benefits of the Cool Down:

Want something for your workout? Check out Movement Playlist #3: Repetition.
Happy Moving!
Dance General Fitness and Well–Being

A Journey Back to Dance #5: Cross-Training

May 27, 2016
Trinity Laban Conservatoire of Music and Dance: New health, fitness, and Pilates Studio

Above: The new Health, Fitness, and Pilates Studio at Trinity Laban Conservatoire of Music and Dance, 2016

Cross-training for dancers, both student and professional, is becoming more and more popular and for very good reasons. Big companies like the Royal Ballet and Hofesh Shechter have made it a point to include it into their schedule.

As I slowly make my way back into the dance world (I haven’t even touched ‘the boots’ yet) I’m also mentally and physically preparing myself to be ready for a slow, gradual (perhaps even gruelling) process. Here are a few reasons why I decided to use cross-training, in addition to the well-rounded ways of the GYROTONIC® Method, to help prepare my body for optimal training and performance.

a journey back to dance #5: cross-training

Hofesh Shechter’s company doing strength training before a show via Bruno’s Twitter

Targets weak areas.

Since I’m not dancing 10+ hours a day anymore, there are, of course, areas that have become weaker and tighter than others over time. Therefore, targeting weak areas via strength training help me to feel stronger and have more control during movement.

Improves power and stamina.

With strength, comes power, and with power the body can begin to build stamina and endurance safely and efficiently. Less pain (and injury) equals more gain.

Keeps things interesting.

Sometimes feeling improvement can prove difficult if you’re doing the same thing every day. In addition, choosing workouts and classes that are complimentary to each other have helped me feel more positive about my improvement.

There are free options.

It can be really expensive to get a tailored workout, however there are definitely ways around it. Some of my favorite ways are online videos and apps because it’s portable and fun to maintain. Check out sites such as Lazy Dancer Tips, Yoga with Adriene, and the Nike Training App (that’s dance, yoga, and strength training for free right there).

What’s your favorite way to cross-train?


Recommended Personal Trainer in London

Alex Beard

43-47 Lonsdale Road

Queen’s Park NW6 6RA

General Fitness and Well–Being the Gyrotonic Method

Gyrotonic Case Study Recruitment #1

May 12, 2016
gyrotonic case study recruitment


Contact Kindall to participate
or visit the Case Study Recruitment Page.

 Back, hip, and knee pain are quite common and could be caused by factors such as Scoliosis, improper rehabilitation, or poor postural alignment. Learn how the GYROTONIC® method can help you decompress the joints, lengthen, realign, and much more.
Certified GYROTONIC® trainers are qualified to deal with common and no-so-common aches and pains developed from genetics, muscular imbalance, post surgery/rehabilitation etc. 1 to 1 training allows the client to learn the necessary skills needed to improve both quickly and efficiently.

Participant Must Haves

  • Commit to 1 to 1 sessions at least once or twice a week for 1-2 months.
  • Have an existing back, hip, and/or knee issue.
  • Already allowed to participate in low to moderate exercise.
  • Have an open mind to a new way of moving, stretching, and strengthening.


  • 1 to 1 training for £15
  •  4, 6, or 8-week program tailored to your needs
  • Feedback after each session
  • Weekly progress follow ups via e-mail
  • Exercises to do at home, the office, gym, etc.

What is it for?

To collect information that can be used to continue to inform other trainers, therapists and clinics of how GYROTONIC® exercise can be a part of a client’s rehabilitation routine and, most importantly, how the method works. There is still a general need for more research of the GYROTONIC® method for the general public.

Where will sessions take place and for how long?

gyrotonic case study

1 to 1 sessions will take in my home studio in Homerton, East London. We will have our own space to workout and chat about your needs and concerns.

Sessions run for 1 hour.

Closest station: Homerton

Closest bus stops: 26, 30, 388, 488

Have More Questions?

Feel free to message Kindall about any inquires you may have, or go to the case study recruitment page for more information.