Browsing Tag

dancer

General Fitness and Well–Being

The Importance of Stretching Correctly

January 22, 2018
the importance of stretching correctly

Most of us stretch when we wake up in the morning or when we feel stiffness in certain areas. However, we should make stretching a part of our daily routine.

Whether you’re an office worker, runner, or fitness enthusiast, here are a few reasons on why you should be stretching correctly.


the importance of stretching correctly

To Improve True Flexibility

Forced stretching leads to opposite effects of stretching. If you’re just beginning (or just really tight) and find the muscle(s) not wanting to release, first relax into it instead of forcing the stretch. Only go as far as you can.
Relax and release a little at a time with every exhale (passive stretching). This way you’ll work with you true stretch and see more of an improvement in your flexibility. In fact, there are many types of stretching, choose the one that will work for you.

To Avoid Overstretching

Reduce the chance of injury from overstretching. The main reason to stretch is not only lengthen the muscle but to create more space in your joints and ligaments so there is less impact and so the bones can rotate properly to maintain appropriate range of motion.
Take one day at a time, and be careful not to go beyond your limit. Each day will be different. Know the difference between when you’re pushing yourself safely and when you’re over doing it.

the importance of stretching correctly the movement blog kindall payne

To Release Deep Muscle Connections

When stretching is done correctly and frequently enough, those aches and pains in deeper muscular areas can finally begin to release. Why? This is because deep muscle connections are all intertwined with each other. The psoas muscle, which connects to the lower back and top of the hamstring) is fantastic example of why the body needs to move and stretch as an entire system.

To Stretch Right for Your Body Type

Every type of body is unique and every type of body will need slightly different stretching techniques. Pay attention to your range of motion each day and where soreness and tightness may lie. Being aware about what your body needs each day will set how you perform, exercise, cool down, and stretch. Listen to your body and stretch mindfully.

Want more tips? Read this:

Tips for Working at Home

Ways to Release Tension

Art Review

Mini Review: Radiant Space Art Gallery, Los Angeles

December 19, 2017
mini review radiant space art gallery los angeles the movement blog kindall payne

Radiant Space Art Gallery is based in Los Angeles, West Hollywood, CA, and thrives from its founders: Daniel Elder, Sean Maurer, Golie Yazdy, Olivia Mia Orozco.

This gallery space hosts art shows, dance, music performances, sound baths, pop up fashion markets and donation based group classes. Mia, the main event coordinator, is a dancer, actress, and all round performing artist, making her a key element to Radiant Space’s network and success. This space has also a great emphasise on women, arts, and wellbeing (check).

mini review radiant space art gallery los angeles the movement blog kindall payne

Current Display: “In This World/ Out of This World”; Taken from Instagram, @radiantspace; photo by @jeremyjacksonphoto

When prompted to host a GYROKINESIS® Group class for the gallery, it was a definite “Yes” right away. As I’ve been based in London for the last 7 years and have just relocated to Lisbon, I haven’t had the pleasure to be apart of or even see the space.
The space is lovely and serves its purpose well. Being in the heart of West Hollywood, this gallery space has already had a lot of foot traffic and art buyers. With a few promotions and word of mouth, I was excited to teach my first class in Los Angeles in years, let alone Radiant Space’s first ever GYROKINESIS® Class.
5 movers were plenty in the space to allow full movement and the necessary student to teacher visibility that this method requires. In L.A.’s “winter” (80° F), we cultivated even more of a sweat and moved as a unit for 1 hour and 30 minutes. The energy was fantastic.
mini review radiant space art gallery los angeles the movement blog kindall payne

Taken from Instagram, @radiantspace; Performing Artist @msmayanicol

What I love about teaching and being involved with a place like Radiant Space is being able to transform the space and connect with a diverse realm of people. From Visual Art, Meditation, Music, Dance, and Fitness, these collaborations advocate what artists love doing the most: supporting and showcasing each other.
I look forward to see what other movement modalities Radiant Space will offer in the gallery in 2018. It’s apparent that this space has already become special to those who founded it and unique to those who’ve discovered it. Keep a look out, Angelenos! Stay tuned to this important space.

Current & Upcoming

mini review radiant space art gallery los angeles the movement blog kindall payne

Taken from Instagram @radiantspace; Image: “Coura” 2017, by Jeremy Jackson, @jeremyjacksonphoto

December 20th
Donation Sound Meditation with Allison Jones 

Currently On Display
In this World / Out of this World: Group Photography Showcase

January 6th
Radiant Space is thrilled to start 2018 with a floor-to-ceiling interactive psychedelic textile cave by Laurie Shapiro

___

Follow Radiant Space here:
Facebook: radiantspaceLA
Instagram: radiant_space
radiantspacela.com
Follow Mia Orozco here:
Instagram: miaorozco
oliviamiaorozco.com

mini review radiant space art gallery los angeles the movement blog kindall payne

Taken from Instagram, @radiant space; photo by @doralynne_valenzuela

More about Radiant Space

Radiant Space is a multimedia gallery in the heart of West Hollywood, CA. At its core, we are a team of creatives who have bonded together to co-create a space for visual arts, film, dance, fashion, and multimedia installations. Our aim is to authentically present work that adds to the global conversation of what it means to have a human experience here and now. We offer our space to rent for creative projects, photo shoots, personal art shows, and special events. We’d love to collaborate with you. Feel free to reach out to us and come join our community.
More about Olivia Mia Orozco
Orozco’s work explores the relationship between the mind and body both as it concerns itself with the movement of dance and from a philosophical point of view. Her work questions and redefines perspective. She enjoys using the camera lens to aide the audience in seeing new facets of the atmosphere in which the dancer is living that may not otherwise be seen in a proscenium setting. It questions the notions of time and from how many viewpoints time can be measured.
As a female artist she explores the defining characteristics of women and is interested in archetypal figures while also questioning the shaping of the modern woman. Her work weaves tales from ancient myths to Hollywood thrillers to create work that both pays homage to classical dance while still maintaining a fresh look of the twenty first century in its interwoven form. Slicing and mingling the old and new, she creates work that aims at authentically presenting her story, thoughts, dreams and ambitions to audiences worldwide via the use of technology and live performance.
Review Workshops Yoga

Mini Review: Yin Fascial Yoga Workshop with Beta Lisboa

September 25, 2017
yin fascial yoga with beta lisboa

Last weekend I attended a very informative Yoga workshop with Beta Lisboa at Little Yoga Space in Lisbon, Portugal. Beta focuses on releasing first the joints and then the fascia to help with emotional and physical trauma.

I was in major need of this workshop because of the amount of travelling I’ve done over the last 6 months. My ankles, calves, and hips in particular were stiff, which began to have an affect on my dancing and teaching physically and emotionally. This workshop also featured an all-time personal favorite: the tennis ball.


yin fascial yoga with beta lisboa

About Beta

Born and raised in Brazil, Beta was a Sports and Capoeira practitioner who later took up Ashtanga Yoga and Sports massage. As she continued to delve into the Yoga world she was also introduced to Yin Yoga and Spiral Yoga from Simon Low and Sarah Powers.

Beta also teaches and practices Myofascial Release, Mindfulness Meditation, Wellness Life Coaching, Dynamic Spiral Yoga, and Vital Essence Breathwork. You can learn more about these techniques on Beta’s website.

What is Yin Yoga?

According to Yoga Journal

This practice is designed to help you sit longer, and more comfortably, in meditation by stretching connective tissue around the joints (mainly the knees, pelvis, sacrum, and spine). A passive practice, Yin Yoga involves variations of seated and supine poses typically held for 3 to 5 minutes, accessing deeper layers of fascia.

What is Fascia?

According to Lauren Roxburgh

Fascia is a thin layer of connective tissue that encases your body under your skin like a wetsuit and actually wraps itself around every muscle, joint, and organ.

What is Yin Fascial Yoga?

According to Beta

Yin Fascial Yoga combines Yin Yoga with integrative Daoist Yoga in longer held postures with slower movements into the fascia opening up the body meridian system. Blending with Myofascial Release to target connective tissues, supportive structures, called fascia. Incorporating Mindfulness as a powerful tool for awareness in your practice.

yin fascial yoga with beta lisboa

About the Workshop

We began the workshop by introducing ourselves and stated why were were interested in taking the workshop in the first place. Answers varied from finding an overall physical release; to combat emotional trauma; to having a general interest in the science behind Yin Yoga and fascia. I, on the other hand, fell right in between these reasons.

“The body knows it’s way home”, Beta explains. We all stood up. Second order of work was to release the joints before we started releasing the fascia. Exercises consisted of rolling the ankle joints, hip/pelvis mobility, and some basic yoga postures standing and on-all fours. Movements were kept soft, almost in a restorative manner.
Next, we begin to release the fascia, starting with the bottom of the foot (plantar fascia). Using one of the tennis balls, we carefully transferred our weight back and forth, massing the bottom of the foot in as many directions as possible. Then we targeted just the middle of the foot (close to the base of the toe joints), to focus on the connection to our organs, like in Reflexology.

yin fascial yoga with beta lisboa

We then continue upward along the body interchanging with spiralling movements and stretching, standing and on the mat. This helped the body to maintain its openness and avoid shutting back down into postural habits. My favorite anterior points of release were the psoas and the space right underneath the ribcage using 2 tennis balls. Good for releasing the posterior chain.

A favorite release point in the posterior portion began from the base of the spine, gradually rolling towards the upper back with 2 tennis balls, which proved to be a neglected part of the spine from sitting and being confined on a plane and bus. In fact, these release points have already been added to my daily routines.
Finishing with a few supported bridges and Shavasana, we gradually realigned the body back to where it needed to be. The body tends to release in a chain reaction, especially when dealing with Myofascial Release, the tissues and muscles “spontaneously unwind”. I walked out of the workshop feeling less congested in the joints, aligned, happier and generally more awake.

yin fascial yoga with beta lisboa


Follow Beta for Upcoming Classes and Workshops

Facebook

Instagram

Twitter

Dance Short Stories the Gyrotonic Method

The Importance of Breathing & the GYROTONIC® Method by Lucia Vergnano (GUEST POST)

April 29, 2017
guest post: breathing again, lucia vergnano

 Lucia Vergnano is a Dancer with Aterballetto Dance Company, a Mother, and a GYROTONIC® Trainer based in Reggio Emilia, Italy. Vergnano now contributes to an blog called Mamma, Mi Racconti (Italian for Mom, Tell Me).

In this post, Vergnano shares her thoughts on breathing, the importance of oxygen, and how the GYROTONIC® Method helped her further understand this necessity.


BREATHING AGAIN by Lucia Vergnano

[Translated by Lucia Vergnano from ‘UNA MAMMA IN GYRO‘ (A mother in Gyro) – ‘Juggling family, dance, travels and the Gyrotonic Method’]

guest post: breathing again, lucia vergnano

Each of us as a child breathes, breathes well, without any constraints or problems. Then, with time, we forget. We get stuck. The mind begins to control our breathing unconsciously. We do not think it’s so important anymore.

What are the consequences? Aches, muscle pain, joint pain, stomach ache, headache to name a few… I am not saying it all depends on how we breathe, but it is certainly influential, and knowing how to breathe well could help to prevent these problems.

For example, musicians use instruments to make music, painters use brushes and colors and dancers use the body. The body and soul of the dancer are their tools and, as every tool must be treated with care, it should be cleaned, polished and pampered.

What better ingredient to feed your body than oxygenOxygenating  your blood, muscles and mind correctly means preventing contractions. It means learning to maintain a correct posture and dealing with stressful moments (which are plentiful!) in a more conscious way. 

In addition, the diaphragm is the muscle that has the main role in breathing, in which the Gyrotonic Method truly teaches how to make the diaphragm more elastic and, at the same time, stronger in order to control it voluntarily.

The Gyrotonic Method also teaches us that a certain type of breathing must be associated with each type of movement: a gentle and deep breath when movement is wide and slow; a more rhythmic one if the movement is fast and small; and a stronger and more intense one if the movement requires greater physical strength.

Improving my breathing has greatly helped to increase my physical strength, mobility and prevent injuries. I feel that Gyrotonic is a method that can really work for anyone, regardless of age or physical fitness. It is a method that helps people to breathe consciously to oxygenate both the body and mind.

After practicing the Gyrotonic method and its breathing techniques for years, it has definitely made a difference. Just couple of hours a week and you will see a change in your life, because knowing how to take a deep breath at the right moment can change your day. 


More About Lucia Vergana

guest post: breathing again, lucia vergnano

Lucia, 33, was born in Turin but moved to Florence to follow her dream to become a ballerina. And she did. In the last 15 years Vergnano has been working as a professional dancer, first with Balletto di Roma in Rome, then with Aterballetto in Reggio Emilia.

However, while dancing in Rome, Vergnano became injured but was fortunately introduced to the Gyrotonic Method. From that moment on, she realized that she didn’t want to be without this method, so pursued to becoming an instructor.

She has been married to Hektor, who is also a dancer, for 3 years. They met in Rome in 2000 and after a difficult start they decided to try to build a life together. A little more than 2 years ago she became a Mother to Lorenzo, which is her “greatest pride and joy.”


Follow Lucia Vergnano here:

Mamma, Mi Raconnti

Facebook

Instagram