Browsing Tag

cross-training

Interviews the Gyrotonic Method Yoga

Domini Anne: On Merging the GYROTONIC®, Yoga & Fitness Communities

February 18, 2019
domini anne specialized gyrotonic and gyrokinesis master trainer on the gyrotonic and yoga communities california

Master Trainer Domini Anne from Carmel, California. She is an avid mover and maker within the movement community who is constantly delving deep into GYROTONIC® and GYROKINESIS® methods as well as various styles of yoga, movement and fitness.

I first met Domini in San Francisco many moons ago at S.F. GYROTONIC® where she also sold her own clothing line. It was exciting to catch up to see what else she’s been doing within her movement explorations like: Galileo Training, Yoga Trapeze, and Aerial Yoga.

I was definitely able to understand why she wanted to talk about the usefulness of knowing how to connect yoga and fitness with the GYROTONIC® and GYROKINESIS® methods and why we should continue to showcase their importances both in person and online.

Yoga & the Gyrotonic Method are supportive, [therefore] they are two logical crossovers. So how can we integrate [the Gyrotonic] system to people who are curious about movement?


Follow Domini’s Work

@dominianne (Instagram)

Virtual Studio

Dance

A Journey Back to Dance #3: Preparation

February 16, 2016
journey back to dance #3: mental and physical preparation

It’s important to adhere both mental and physical preparation especially when returning back to dance and performing.

There are quite a few ways to mentally and physically prepare for a journey back to dance. Whether you’ve taken a year or a week off, your body and mind will need the upmost care (and respect). Some key elements involve cross-training, ‘letting go’, and knowing when to rest. Know why these are important and how to achieve them.

journey back to dance #3: mental and physical preparation

Practicing the GYROKINESIS® Method with friend and dancer, Brittanie Brown.

Cross-Train

My current schedule, other than dance, consists of GYROTONIC®/GYROKINESIS® (of course), yoga, pilates, running, and strength/circuit training. I’m a huge fan cross-training because it keeps my schedule interesting and I can feel improvement more rapidly. There are also a number of studies that prove a dancer’s schedule should include specific and complimentary training.

Thankfully ‘cross-training’ has become more popular within the dance community (thank you, Misty and others) as it was previously feared that a dancer would become ‘too bulky’ or ‘too tight’. Contrary to popular belief, maintaining a balanced workout could actually help avoid over tightening, over stretching, and, most importantly, injury.

Why is this important?

A number of studies have recommended other training regimes to supplement dance training. Cross-training helps to reduce tiredness and improve muscular endurance. Fatigue contributes 90% of injury and ‘overuse’ cases therefore, cross-training can help to reduce this risk. In turn, it could also help with enhancing power and stamina needed for unpredictable phrasing/choreography.

Ballet Master, Dominic Antonucci, states that, “boxing improved my strength and stamina, but also provided psychological advantages […] by working on something else physical in my free time, I could return to ballet with mental vigour”. Birmingham Royal Ballet dancer, Jamie Bond, also states that, “[…] training with specific goals in mind is key in preventing muscles from ‘bulking up'”.

How to do it:

Keep it low cost and convenient. Look for deals and reasonable class packs near where you live and/or work or use site like Class Pass. Teachers or Trainers could ‘swap’ sessions with each other or take turns leading a class.

Use a fitness app. My favorite go to: The Nike Training Club App. There are many free apps out there.

Create a ‘buddy’ system. Create a group where you and your friends can schedule days to go to the gym or class together, like WhatsApp.

Choose something that you enjoy. Once you begin to enjoy a new activity or class, make it a part of your routine. However, if this new activity or class is proving to become detrimental, it’s important to know when to stop.

journey back to dance #3: mental and physical preparation

Video Still from Valeria Caboi‘s Red T-Shirt Video Project, where I was free to forget what I knew about technique and just move.

‘Let Go’ When You Can

At the end of the day we’re just practising […] I don’t really worry about what happened before because I think that can really restrain you. I just try to be really present, to be true to what I’m thinking and working on at that moment, and hope that that resonates with other people.

Wayne McGregor

Why is this important?

Letting go of preconceived notions is a tough task as our brain mainly works around things we’ve seen or done before. It helps you to move forward, progress, and enjoy new information. In addition, obtain weekly, daily, and hourly goals, but be prepared for these goals to change. What you’ve done last year, yesterday, or five minutes ago will be completely different from you need to do ‘now’. This is also a great tool for creativity.

How to do it:

This can be done on your own time whether you’re practicing or performing. Each class, rehearsal, and/or performance can be a new opportunity to approach movement differently. Learn from what you’ve done before but also make room to focus on something different and to create something new. This may also mean to push beyond your limits with reasonable risks. “It’s not what you’re doing, it’s how you’re doing it […] have a real experience (Alonzo King)”.

journey back to dance #3: mental and physical preparation

This is when I finally took advantage of a cheap flight deal from London to Lisbon, Portugal. Worth it, in every way.

Rest

Why is this important?

Don’t be afraid to take a day or two off, or a well-deserved vacation. There are many benefits of rest. One of the most important reasons for rest for a dancer is avoiding burnout. Constructive rest is also beneficial  as this practice helps to restore balance in the body (and can take up to as little as 2-5 minutes). This is also great for when you may be feeling overwhelmed or overworked during the day.

How to do it:

Sleep Well
Can’t fall asleep? Clear your mind with apps like Headspace that can provide an effective way to meditate, relax, and reduce stress.

Nourish Yourself 

Eating good, healthy food is another great way to replenish the body and provide relaxation (why, hello dark chocolate).

Go to the Spa
Yes, and get a massage if you can.

Practice at Home
Take it easy with self-massage techniques such as foam and ball rolling, or yoga or Gyrokinesis practice with a guided video.


Read up:

Try Something New for 30 Days

Fitness & Strength FAQ’s – Dance UK

Cross-Training and Injury Prevention – Gaynor Minden

Importance of Dance Fitness – IADMS

Rest for Dancers- Dr. Glenna Batson

Top Dancers Who Cross-Train

Alonzo King on Art, Discovery, and Creativity

the Gyrotonic Method

Why is Lady Gaga Training with the GYROTONIC® Method?

August 6, 2015

Never thought I’d write a “celebrity” post but it’s seems completely unavoidable these days. Although it’s in the best possible way as these well-known figures seem to be enjoying some of my favorite things in life: Cronuts and the GYROTONIC® Method.

So, why is GYROTONIC® exercise, once again, making the headlines amongst Celebrities like Lady Gaga, Andy Murray, and Tiger Woods, besides the fact they can afford it? Well, here my top reasons on why GYROTONIC® might continue to creep up on your news feed.

Key hints: awareness + strength + grace = ninja

why is lady gaga training with the gyrotonic method

Breaking Bad…Habits

All jokes aside, Gyrotonic exercise helps to enahance proprioception in movement where there’s ‘blind spots’, or problem areas. As a result, addressing problem areas can help with improving technique levels. You know those times when you think you’re doing something correctly and someone (or that lovely video) tells you differently? I’ll say no more.

Rehabilitation

When acquiring ‘superstar’ status, it usually means working and working hard. Sometimes this means working with and through injury. So to keep the fight going, you’ll need a team of professionals to help and with them often includes a certified Gyrotonic Trainer. Proper care during the ‘road back to recovery’ requires personal training and very often.

Optimal Movement

A performer’s movement or game may be choreographed or planned to a ‘Tee’. However, there are times a performer or player have to expect the unexpected. Moreover, by increasing range of motion (i.e. flexibility), the body is more prepared to take on improvisational skills and even unexpected happenings- like falling.

Cross-Training

Optimal performance and fitness comes from a good cross-training schedule. Practice makes permanent, some say. Also, due to the versatility of Gyrotonic exercise, there are many movements and sequences that are similar to a dance or sports movement, for instance. Therefore this helps with enhancing performance quality and reducing injury.

Elegance

As Gyrotonic has a healthy emphasis on postural alignment, it’s ‘balletic’ reputation tends to add a graceful element to one’s presence. This method was not only developed by a dancer but is commonly used by dancers due to its relation to dance movements and technique class. In this way, those who practice this method are essentially learning one of the best and correct ways to sit, stand, walk, move, and, thus, dance. Elegance at its best, I’d say.

It’s Enjoyable!

As it’s super unique, it procures an essential mixture of movement vocabulary. It also feels good and can provide a positive outlook on one’s body alignment and capabilities. It then allows breath and fluid, continuous movement to come into play. Or, maybe it’s like a secret weapon?
General Fitness and Well–Being the Gyrotonic Method

10 Reasons to Cross-Train with the Gyrotonic Method

May 26, 2015

Here are 10 reasons why you should cross-train with the GYROTONIC® Method.

Excellent for those wanting to expand and improve their existing workout routines.

Firstly, do any of the following (or anything similar)?

Pilates

Yoga

Cycling

Running

Walking

Gym training/Weight lifting

Tennis

Golf

Swimming

Rowing

Baseball

Football/Soccer

GYROKINESIS®

Dance

Perhaps consider cross-training with Gyrotonic to boost your existing routine.

Secondly, what does this ‘cross-training’ mean?

Cross-training is a combination of exercises from other disciplines. It can also be defined as a form of specific or non-specific training or both, which is beneficial for general conditioning and reducing injury risk.

For example, to enhance endurance during your running routine you would need to include cycling rather than stick to a ‘run-only’ routine.

Why else is cross-training important?

By only doing one activity, you are essentially working the muscles that are only used for that particular activity. For example, you may run or cycle almost everyday, which is an excellent workout, but then only to find something like yoga extremely challenging and vice versa.

Not being able to physically interchange between exercises can increase injury risk.  This also means changing the impact, for instance alternating running with swimming. Thus alternating workout regimes will benefit you in the long run (pun intended).

Studies have found in participants with Osteoarthritis in the knee who cross-trained with aerobic, strength and stretching exercises were able to walk and bend the knee more efficiently. This also improved their back and hamstring flexibility and the strength in the quadriceps.

In another perspective, studies have also shown that specific and non-specific cross-training can improve performance quality in endurance athletes. This because these athletes also need anaerobicabilities and strength, which has to do with optimal muscular production and density.

Lastly, why cross-train with the Gyrotonic Method?

  1. Gyrotonic offers a non-impact, circular and three-dimensional workout
    (a perfect match for any other form of exercise)
  2. Uses a mixture of movement styles and principles
    (think swimming, yoga, and tai chi)
  3. Enhances initiation and control of movement 
  4. Relates to the spirals of our anatomical make up
  5. Emphasizes proper core engagement
  6. Focuses on the alignment of the body as a whole
    (which enhances awareness)
  7. Excellent for jointand spinal health
  8. Increases flexibilityand strength
    (which enhances range of movement)
  9. Reduces risk of injuryand pain
  10. Beneficial for rehabilitationand pre/postnatal

Don’t wait until you’re injured and your Physiotherapist prescribes another mode of exercise. Do yourself a favor and build more with your exercise routine sooner than later (pretty please). You can start by seeking Gyrotonic discounts and specials from around the world.

While it’s pricey to keep in your routine, remember you can still benefit even if it’s once every other week. It can provide as a ‘check-in’ with your progression. You will really feel the difference. Maybe consider exchanging your weekly/monthly nail or hair appointment with a private or duet Gyrotonic session instead (wink).

Now, get to steppin’.

xo