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core

the Gyrokinesis Method the Gyrotonic Method

The GYROTONIC® + GYROKINESIS® Methods= Body Awareness

April 21, 2018
gyrotonic and gyrokinesis equals body awareness kindall payne lisbon portugal

Over the last few weeks I’ve taught two GYROKINESIS® Workshops and attended a GYROTONIC® course with Master Trainer Rita Rehna. There are some incredible benefits to delving into these methods more deeply; largely body awareness.

Here are 5 benefits in which I’ve seen within my clients and experienced personally coupled with supported outside sources.


gyrotonic and gyrokinesis equals body awareness kindall payne lisbon portugal

1) Enhanced Body Awareness

Developing body awareness is quite important for understanding movement as it’s also key to healing the body. Within the GYROTONIC® and GYROKINESIS® methods, students are guided through movement sequences that carefully focuses on how to stimulate the body’s physiology in a calm state.
Psychology Today states that slow and deliberate movement practices “increases the parasympathetic relaxation response […] which promotes reduced stress and inflammation and stimulates healing.” Without this, we aren’t able to connect to our bodies properly to promote awareness.

2) Deepened Breathing

The importance of breathing properly within movement can often be forgotten or under practiced. However, the respiratory system plays a major role in body awareness, so without proper use of the breath we reduce our full movement potential.
In the Science of Breathing, Novotny and Kravitz, mentions that, “the practice of proper breathing techniques is aimed at eliminating misused accessory chest muscles, with more emphasis on diaphragmatic breathing.” This helps us to engage the body as a whole, increase oxygen intake, and appropriately stimulate of the neuromuscular system.

3) Understanding Core Connection

When we engage the body, we are able to strengthen the body as whole without unnecessary tension. Unnecessary tension often includes forward head posture, upward shoulders, an overworked lower back, and/or tight hamstrings for example.
“Think of your core the sturdy central link in a chain connecting your upper and lower body,” Harvard Health Publishing relays, “[…][Therefore] your core stabilizes your body, allowing you to move in any direction.” This is exactly the goal of the GYROKINESIS® and GYROTONIC® methods, to create stabilization through contrast for optimal movement.

gyrotonic and gyrokinesis equals body awareness kindall payne lisbon portugal

4) Tapping Into True Wellbeing

Sometimes physical habits and/or emotional habits tend to hold us back from being our optimal selves. Wellbeing should involve enhancing both the body and the mind simultaneously. I’ve often experience clarity and breakthrough within these movement methods because of the way the external and internal body has to work in harmony.
Human Kinetics wonderfully clarifies that, “the pursuit of health, personal growth, and improved quality of life relies on living a balanced life. To achieve balance, we need to care for our mind, body, and spirit […] If any of these three areas is consistently lacking or forgotten about, we will not be at our optimal level of health.”

5) Finding Efficient Movement

Efficient movement not only happens alongside body awareness but when we allow ourselves to enhance our learning and coordination skills. We want to “find effortless effort”, as Master Trainer Rita Rehna would reiterate when we started to work too hard in the course. We must invest enough time and practice to understand our own body.
Movement Therapist and Author, Todd Hargrove, mentions that, “neuroscience reveals that the quality of attention as [we] practice will affect how productive the practice will be […] try to make the movement as smooth and easy and effortless as possible […] this will almost always require slowing the movement down and reducing the force of the movement from time to time.” This is how efficient movement begins.

gyrotonic and gyrokinesis equals body awareness kindall payne lisbon portugal


After every class or workshop the level of energy, satisfaction, and body awareness in the room becomes heightened – every time. The Gyrotonic and Gyrokinesis methods have been specifically configured for the benefits as mentioned above. Its emphasis on somatics, physiology, and anatomical importance to movement goes a long way.

Although only a snippet in what I’ve seen in my clients and have experienced, it goes without saying that there’s always more to explore!
General Fitness and Well–Being Guest Posts

How to Use a BOSU Ball to Strengthen Your Core Muscles by Daniel N. (GUEST POST)

October 2, 2017
How to Use A BOSU Ball to Strengthen Your Core Muscles by Daniel N.

How to Use A BOSU Ball to Strengthen Your Core Muscles

Daniel N. is the “Fitness Crab“, a Toronto-based fitness coach and yoga instructor. He’s been helping his clients improve their health and set up their home gyms for over a decade with incorporating the BOSU Ball.

Daniel believes that BOSU balance trainers are a must for any home gym as they are the perfect warm up exercise, and a great low impact cardio workout. He also teaches people how to achieve ideal form with bodyweight exercise as well as machines like rowers and climbers. Read Daniel’s explanation and workout plan on the Bosu Ball.

Enjoy your workout!

How to Use a BOSU Ball to Strengthen Your Core Muscles

A BOSU ball does not look much like a piece of fitness equipment but it is a multipurpose physical fitness tool. It is great for core strengthening since it forces you to enhance your balance and stability. However, if you are beginner, you might want to do these exercises without a ball first. This way you will get a feel of the movements.

What is a BOSU Ball?

A BOSU ball looks like the bottom third or fourth of a large round ball. It can be used in a number of physical fitness movements with either the flat side or rounded side facing up. That is why it is called BOSU meaning “both sides up.”

What is the Core?

The main area of the core is made up of rectus abdominis, inner and external oblique, erector spinae, glutes and hamstrings. The main role of your core muscles is to keep you stable. Therefore, whenever you have to compensate for stability, your body is working the core. So whichever way you use the BOSU ball (with the dome part or flat surface facing up), it offers a very unstable platform. This makes your core muscle into continuous compensation.

How to Use A BOSU Ball to Strengthen Your Core Muscles by Daniel N.


Reasons Why Working the Core is Essential

If you fail to work your core you might:
  • Experience lower back pain
  • Have bad balance
  • Postural distortions
    (rounded shoulders, excessive lower spine curvature or external foot rotation)
  • Weak glutes can cause your femurs to rotate outward. This effect moves to the feet and does the same thing. This is the reason for duck-feet.
  • A strong core keeps your back erect when sitting and standing.
    The core muscles also help to remain upright for long when riding a bike. For example, when riding a bike up a hill, you will struggle miserably when your core is weak and experience lack of stability. This is because you need power to push hard as you climb the hill. 
    Moreover, power is important when performing martial arts, playing sports like basketball and football where you need to make hits, fend off opponents, and maintain stability at all times.
How to Use A BOSU Ball to Strengthen Your Core Muscles by Daniel N.

Pushup. Source: Healthy Plan by Ann


Exercises to Perform with a BOSU Ball

Pushups

I am sure you already know how to do a pushup. So rather than placing your palms face down on a flat surface, you will grab either side of the BOSU ball, with the curved side on the floor. As you push up the same way you do your conventional pushups, your stability will be greatly tested. Several parts of your body will be receiving a workout at the same time. These include your arms, your lower back, your abs, and other core muscle groups. Carry out sets of 5 to 10 repetitions.

Arm and Leg Raise

Place your BOSU ball with the flat surface facing downwards. Sit down in front of it, and gradually lean back. The BOSU ball should support your lower back. Gaze at a place high above you and at the same time lift your right leg and left arm. Keep both your arm and leg straight and bring them together if you can. Do 5 to 10 reps, then lift your left leg and right arm and do the same.

Balancing Exercise

Position the BOSU ball with the round side down and step on it. You will instantly feel your core compensating in order to give you stability. While at this position you can carry out toe raises, squats, and barbell curls.

Plank Crossover

With the flat side up, grip the sides of the BOSU ball, and hold a plank with your arms extended. Take your left knee to your right elbow and draw it up all the way. Go back and forth for 30 to 60 seconds. Do the same with your right knee.
How to Use A BOSU Ball to Strengthen Your Core Muscles by Daniel N.

Plank Crossover. Source: YurielKaim.com


Side Plank Hip Drop

With the flat side down, do a side plank on your right side by balancing on your elbow. Your shoulder and elbow should be lined up. Stack your legs together and push your hip high up. Drop your hip and return to the starting plank. Do this for 30 seconds on both sides.

Dumbbell Crunch

With the curved side up, sit low on the BOSU ball. Hold a 3 to 10 pound dumbbell in both hands and extend your arms behind your head. Without arching your back, keep your core tight and pull your belly button to your spine. Crunch up like you are reaching for the ceiling while maintaining your arms in a straight position. Return gradually, extending your arms backwards every time you come back down. You will feel your abs shake on the rear side which is a good sign. Do this 25 times.
– Written by Daniel N., Certified Trainer, Yoga Instructor, and Health Coach

How to Use A BOSU Ball to Strengthen Your Core Muscles

Contact Daniel:

Fitness C.R.A.B.

Email: DANIEL@FITNESSCRAB.COM

Phone : 647-905-0942 (Toronto, Canada)



Previous Guest Posts

Breathing and the GYROTONIC® Method by Lucia Vergnano

Benefits of Yoga on Anxiety and Depression by The Klinik Blog

Hiatus Travel

Brief Hiatus – Be Back Soon!

May 8, 2017
A Brief Hiatus, dance, fitness, gyrotonic

Hello my favorite movers,

As I gather and organize all of the oh-so-inspiring information from my travels in Southeast Asia and South America, I thought it would be a good time to say, “Be right back!” while I take a break from being glued to the computer screen.

We would like to ensure the next upcoming posts exceed great content and quality. We are also working to add some new and exciting things to The Movement Blog as well. Thanks to you – it has been growing immensely and we are looking forward to it’s future.

Don’t forget to check out my preferred Gyrotonic trainers list in which I’ll be adding to while I’m away. Trainers on the list are not only a personal favorite but are of the best with top facilities. Definitely not to miss.

Coming up:

Guest Post: How to Use a BOSU Ball to Strengthen Your Core Muscles
Interviews with Gyrotonic Trainers Yolanda Corrales (Mexico/L.A.)
and Nonie Yung (Hong Kong)
Tips for Staying Motivated and Fit While Travelling
Podcasts, Videos, and more

See you soon!

♥︎

A Brief Hiatus, dance, fitness, gyrotonic