How Yoga Can Wreck your Body in New York Times

There is a wonderful article this week in the New York Times about yoga.  There is also a bigger issue to address.

 A lot of students think pushing hard to almost an injury is a hard workout.

Many new students trying Pilates for the first time complain about being not hard enough.  The majority lack awareness and deep internal connections of how to stabilize.  If you are doing legs in straps or leg springs with no center control,  you can be pushing from your back.  Rudoph Laban had a wonderful concept of Stability/Mobility.  To mobilize a part of your body, you need to stabilize somewhere to facilitate any simple movement.

When you are weak and you increase the load, a lot of times you will initiate your poor habits to do the exercise.  When I do leg springs with a quiet spine, it targets the legs.  I have had many clients complain that their back hurts in legs springs.  One has to look at their form and retrain how they perform the movements.

The majority of new clients coming in, have no clear idea of how to stabilize the torso.  When you find it,  it has a lot of lightness.  They are very much into the more superficial mucles of the torso and body.

More does not equal more.  Awareness, concentration and precision in form is key to any fitness routine.  This is the “MORE”

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back

BodyMind

Centering

and Yoga

• Time:  Wednesdays 1:30 PM – 3:00 PM
• $20  single $190/10 sessions
• Description: This Yoga class is a unique blend of somatic practices as BodyMind Centering and Bartenieff Fundamentals in the Hatha yoga practice. By embodying anatomy, take your yoga practice to a deeper level physically and mentally.

• Feb 3, 10, 17
• Mar 3, 10, 17, 31
• Apr 7, 14, 28
• May 12, 26
• June 2, 9,16, 23, 30

Pilates Mat/Springs/Props TONY DEAL

Movements Afoot (49 W 27th St between Broadway and Sixth Ave, mezzanine B; 212-904-1399, movementsafoot.com). $20 per class, first class for new clients free; packages available.
Length: 1 hour
Type of activity: Pilates
What to expect: An intense but gentle Pilates workout, which is based around a lot of body-lengthening and core-building poses. The final third of the class makes use of spring grips and balls, and really works your hamstrings, calves and lower abs.

How in shape you need to be: Occasional exerciser

The verdict: This class felt just right for me, even though I’d never done Pilates in my life. What I have done is yoga, running, swimming—basically, if you already have some limberness, and like to feel the burn, then Pilates is a great way to put your muscles to the test in a creative way. Kim’s voice is soothing and her words helpful, and she keeps the poses dynamic so that, even though you’re getting a tough workout, things never get boring. “If it doesn’t feel right, then don’t do it” is her mantra, and though my legs felt at times like they were about to fall off, I kept at it and was amazed to find myself reenergized by the end of the hour-long class.—Alex Schechter

Eye Yoga

Movements Afoot (49 W 27th St between Sixth Ave and Broadway, mezzanine B; 212-904-1399, movementsafoot.com). $20 per class.
Length: 1 hour; Oct 19, Nov 23 at 7pm
Type of activity: Eye movements
What to expect: This three-part workshop (two dates are left in this session, and you can join at any time) mixes informational discussion with eye exercises that are supposed to improve your vision and help relax your total body. There’s some extremely light stretching, but you don’t even need to change out of your street clothes.

How in shape you need to be: Couch potatoes welcome

The verdict: The word yoga, of course, is a euphemism; we weren’t downward dogging while darting our eyes back and forth (though we did salute the sun and thank the floor). But the concept here turned out to be pretty much the same as with that stretching practice: If you learn to be aware of bad muscle behaviors—like you’d learn to be aware of bad posture—and of when your muscles are tired, then you can perform gentle exercises to strengthen and retrain those muscles. The logic seems sound. Your eyes are controlled by muscles, after all—why not stretch them out too? So yes, we walked around the room a lot and looked at things, moving our peepers this way and that, with and without focus, slowly warming to the idea that these various ways of letting our eyes wander are good for you. Oddly, the exercise we did the most was covering our eyes with our hands, a method that instructor Martha Eddy (who impressively has a doctorate in movement science and education, a field I didn’t know existed) calls “palming.” The darkness purportedly provides healthy rest for overworked eyeballs, especially those that live in a skull that lives in NYC, where there’s never really any pitch blackness. Though I felt silly, the palming and enforced minutes of quiet darkness actually had a slight restorative effect, if not on my eyes then definitely on my overworked brain.—Billie Cohen

TIME OUT SPECIAL OFFER

Through Nov 1, get a package of two group classes, one Pilates equipment group class, two private sessions and an hour-long Pilates Upstart introductory session tailored to your needs, all for $244 (a $305 value). 49 W. 27th St.  Mezzanine B (212-904-1399, movementsafoot.com)
You must say Time out to get this special package

Time Out

I have been talking with some of my teachers who are also singers.  Amongst some singing teachers, pilates is not recommended.  A lot has to do with past training about locking the ribs down to solve the problem of hyperextended ribs.

The great change in Pilates and knowledge about the body is the importance of the movement of the diaphragm.  As in our past post, we talked about how the diaphragm moves 3 dimensionally within our torso in a healthy person.  There is a real inter-relationship between the diaphragm, the pelvic floor and the transverse abdominus.

Using sound is a great way to get in touch with the breath and discover the quality of your breathing.  Many systems like Yoga’s OM inspire the deep breathing necessary for core support and freedom of the spine.  Irmgard Bartenieff used our Western vowels, a,e,i, o, u, to get students conscious of their breath.

At the PMA conference this November, Kathy Grant had us do roll downs reciting our full names, addresesses with phone numbers and then whistling.  By having your clients speak as they move, will force them to breath.  You can not talk and not breath.

Using sound is a great way for students to become aware of their breath.  Deep breathing will create a sound with resonance.   Poor breathing makes the sound strained and coming from tension of mouth and throat.

When the breath is not moving 3 dimensionally, you will see sometimes the client moving the spine with breath. Usually the pattern is they hyperextend the ribs on the inhale and compress the ribs down on the exhale.

One of my favorite images of breath is from the Franklin Method.  See the breath spiral down to the pelvic floor on the inhale and spiral up on the exhale.  Think of the breath going up and down like a spiral staircase or spiral straw.

The cue in dance and Pilates, that closes the ribs, does not connect us to our deep core muscles.  In many ways, that cue creates more problems in the organization of the spine and shoulders especially in standing.  Finding full breath in all positions; supine, prone, quadriped, sitting and standing, will enhance how you use your core muscles.

One of the biggest mistakes is not taking time out of your busy teaching schedule for your practice.  I never consider the time teaching and demonstrating as my practice or a workout.  One is not focused on one’s self.  Demonstrating is usually one sided and missing the necessary warm-up and repetition to develop good muscular strength and flexibility.

I try to put aside time everyday for some kind of practice.  Practice does not always mean a heavy duty workout.  It is about getting in touch with my own bodymind connection.  Since I have my own studio,  I have the great fortune to take classes with my teachers.  Even taking a basic level class helps me stay connected.  A basic level class keeps the foundations in your body alive.

It is important that we as teachers stay fresh.  I once had a renter who taught the same class with the same music for three years straight.  It was deadly to take and the class never grew.  For instance, in teaching for BBU,  I go over the material for the workshop with a physical practice before teaching the weekend workshop.  Even though I know the material, I want to reawaken the sensations of each exercise.

Taking with other teachers is also a way to stay fresh.  It is inspiring to see how other teachers organize a session and how they cue different clients. Sometimes your studies can be in other practices such as yoga, somatics or even taking a tango or art class.  It is also about training your eye, your sensations and observing how a teacher works with other clients.

Each time I do my practice, I aliven my mind/body with new sensations, images and possible ways to organize a session.  Sometimes I have a problem to solve in my own body or an issue in an upcoming class or session.  This leads me into finding a different organization of possible exercises/movements to do to solve a problem.  Sometimes I create a theme such as the pelvic floor and how it works during a pilates mat class.  Creating themes is also a way to keep your clients interested in their workout.  To workout mindlessly, real change cannot happen.

So set time aside to take care of yourself!

Martha Eddy’s SMTT program truly reflects her movement experience, in depth knowledge of the body, and responsiveness to connecting to community. Using her creativity, compassion, and intellect she weaves a dynamic system that is accessible for learning and provides a strong foundation from which practitioners can then layer their own movement perspective.

As a movement specialist and dancer, I fuse Pilates, Yoga, and Gyrotonics along with the Bartenieff Fundamentals to create a movement vocabulary. I tend to work from a sensing/listening approach which can sometimes be challenging to contain and shape from exploration into pro-movement action. The SMTT program gave me a structure and a tangible way of assessing movement, listening and perceiving the nervous system, organs, and glands as well as taping into movement expression along with movement function. This focus on motion and emotion helped me recognize how I can better support and hold the space for my clients so awareness and change can manifest from within the client. This work helps me create more on point custom programs for each client where I can address their specific needs.

Martha is a natural community builder and the program is truly a moving community that functions in the same way as we work. I feel we are all participating and energetically adding to thus huge web of movement approaches and communication. We are truly creating a support system not only for our clients but for us practitioners as well.

Michelle Cohen, a professional modern dancer, is a Pilates and movement instructor. She is a senior teacher at Movements Afoot as well as a senior teacher and teacher trainer of Pilates at the Kane School. She has conducted international teacher training workshops for the Kane School in Brighton, England and Tokyo, Japan as well as nationally in Indiana, New York, and Florida. Michelle’s own workshops in nutrition, dance, yoga, and Pilates have been received in places like California, New York, and Belgrade, Serbia. She initially received her Pilates certification with Kelly Kane through the PhysicalMind Institute in 1998 and has been a certified Gyrotonic® and Gyrokinesis® instructor since 2001. Michelle is also a Kettlebell Concepts™ Level I Instructor and integrates momentum training into her teaching practice. Michelle has studied anatomy with Irene Dowd and continues to study Pilates and Bartenieff Fundamentals with Lesley Powell. She has been studying the Alexander Technique with Nancy Wechter since 2001. Michelle has expertise in working with professional dancers and has worked with company members from American Ballet Theater, Limon Dance Company, Royal Danish Ballet, and Merce Cunningham Dance Company. She has been quoted in Pilates Style Magazine (July 2005) in the article ‘Healing Practice’ for her work with clients with disc herniations. As a dancer, Michelle continues to perform locally and internationally with several New York based dance companies. She holds a BA from the American University in Washington, DC and a dance certificate from the University of the Arts in Philadelphia. She is presently receiving her yoga certification at Laughing Lotus in New York City. As a teacher, Michelle uses her listening skills to hear the body and then fuses her movement sensibilities with sound biomechanics to create customized programs and classes.

By Dr. Martha Eddy, CMA and Lesley Powell, CMA

Movements Afoot brings together workshops for trainers to have a deeper understanding of the body, introduction to unique body therapies/systems such as Bartenieff Fundamentals, BodyMind Centering and Laban Movement Analysis.

Become a leader in the greatest approach to fitness – the whole person,intelligent fitness program:
Body-Mind Fitness.

Students will learn to carefully observe and accurately describe movement, and how to integrate anatomical, physiological and neurological information into movement protocols. We will review the importance of the bones in initiation, and how the muscles interact in specific movements. This program also includes a bodymind approach by exploring “internal support” – how the organs and the other autonomic body systems affect posture and movement habits. Once observations are made hands-on and movement techniques for enhancing core support at this deeper level are shared. Teachers learn when to direct their attention to muscles, organs, glands or fluids to get the most meaningful results.

Using Laban’s theories of how the body moves 3-dimensionally in space, the importance of the balance of stability/mobility for every action, Bartenieff Fundamentals and biomechanics, students gain a more profound understanding of how to move the body with efficiency.

Throughout the training we apply the principles of biomechanics, Laban’s and Bartenieff’s theories, and other body-mind principles to our movement practices, fitness training, Pilates, yoga, dance, wellness, etc. All participants will practice how to “train without strain.”

Learn:

* Biomechanical principles of the joints and musculature
* Improving efficiency and increasing healthy functioning
* Dynamic stability to improve mobility
* 3-dimensional understanding of the whole body
* Practical applications to your teaching

And more! Sunday workshops:

* Integrating the Pelvis October 21 Doris Pasteleur Hall
* Integrating the Upper Spine November 18 John Chanik
* Integrating Breathe December 16 Amy Matthews
* Integrating the Legs January 20 Lesley Powell

Sunday and Monday courses are part of the required course of study for Soma II BodyMind FITNESS Certificate.
Monday classes are led by Dr Martha Eddy, exercise physiologist and motor learning specialist and former president of the International Somatic Education and Therapy Association and Director of Center of Kinesthetic Education

Join us on weekends for Soma I throughout the fall to learn the basics and get a taste!

• Fundamentals of Fitness (Bartenieff work)
• Evolution of Fitness (Motor development)
• Body-Mind Fitness Coaching (LMA)
• Functional Anatomy and Physiology (BodyMind Centering)

Learn more at Movements Afoot
(212) 904-1399

“Two times per week is more than twice the benefit. Your nervous system gets the opportunity to learn an develop at a much deeper level. This will have greater carry over in all areas of your daily activities and you will be able to progress into more challenging repertoire. One time per week is a great benefit but it’s fairly slow for progress.”

Tom McCook, Director of Center of Balance in Mountain View, Ca.

by Lesley Powell, Director of Movements Afoot
Tom and I are both directors of Pilates Movement Centers on both coasts. We are both committed in teaching people the rewards of taking care of their bodies through Pilates, yoga and different body therapies. Movement is essential for health. It does not have to be always heavy duty workouts. Poor workouts can diminish natural range of motion and create injuries. Movement should enhance your fitness and your longevity.

Especially as I get older, my practice includes Pilates, yoga, Hanna Somatics and a daily practice of constructive rest. Sometimes I will do some floor exercises as I watch TV or listen to music/radio just to take my joints in a gentle range of motion.

Even though I am a fitness professional, taking class with other teachers takes my body and mind to a different place. It is so easy to be distracted by your work and chores. Taking time out to work under a teacher deepens your practice. The teacher will guide you through a warm-up and forcing you to concentrate on what you are doing.

I appreciate Pilates more today than 20 years ago. My body is changing with menopause. As a dancer, I was hypermobile. My sacrum goes out of whack and my body compensates for this. Dancers typically overstretch which creates ligament laxity. Once a ligament is stretched, it will not return to its original length. That is why people with sprained ankles are proned to hurting their ankles again.

Hitting my 40′s and perimenopause, my flexibility is changing. One side feels very flexible and the other, very tight. Pilates has given me back the stability my spine needs with working on flexiblity as I strengthen. I feel balance after my Pilates workout.

Some of my other clients have problems when they overstretch without any stability training. Pilates uniquely works on stability/mobility at the same time. For the hypermobile, it creates a foundation. For the tight client, it brings the joints back to a normal range of motion.
I regularly take reformer classes at my studio. It is a beginner/intermediate class taught by Molly Wilson. Even a beginner Pilates Class is a great workout. I feel absolutely great after the class.

I still do a yoga practice. Sometimes the overstretching in a yoga class puts my muscles in spasm. I have learn to bring the Pilates principles of stability in my yoga practice.

Lesley Powell, director of Movements Afoot

Lesley: I love how my somatics knowledge has changed my practice in yoga and Pilates and centered my mind. When I go to my competition to experience other teachers/studios, there are a lot of generic cues out there.

“Pay attention to your breath.”
“Be in the moment.”
“Feel your powerhouse.”

I try to pretend that I am a beginner with no experience. With those phrases I might not have a clue what is being said.

Somatics has offered me a roadmap to lead my nervous system (mind) to my body. Let’s take breath;

Good breath affects the entire body. There is the real function of the diaphragm moving up and down with the inhalation and exhalation. The compression of the diaphragm moving down on the inhalation puts downward pressure on the organs, the pelvic floor and the rib bones expand. The exhalation is like a gentle hydraulic press. The diaphragm moving up on the exhalation creates a suction to lift the pelvic floor and the organs. Did you notice how just reading this changed your breath?

This understanding puts my attention inside of myself. It brings me into the moment. This is one way somatics changes my practice. As I breathe with this understanding of how breath works, I release tension. My body starts organizing its natural intentions.

Martha: I am interested by your last phrase – natural intent or natural intentions. What are the body’s natural intentions? I feel a clue to the wisdom of the body-mind relationship lives here. As we become more aware of our bodily sensations using our proprioception (the receptors in our nervous system that help us feel ourselves) we have more clues to how take care of our selves, move, or what to do. This type of decision making is an integration of body and mind processes.

So often during the day when we aren’t registering our body sensations we just move forward with no conscious and subtly hurt ourselves – developing physical imbalances in any overused or underused areas. We all know that if we hold our head in an odd position while feeling stress that our shoulders and neck often become tense. It is also possible to use too much tension while looking. This overuse causes stress in the eyes themselves but also in the rest of the body. At CKE and Movements Afoot we offer classes where we can become aware of sensations in the body (Pilates) or the eyes (EyeYoga), for instance. In these classes we have a chance to reengage with our physical sensations and to practice new ways of organizing the body for efficient use. This process involves a change in attitude – so once again we experience that body awareness is affecting the mind. “The mind can refer to emotions, cognition – thoughts or feelings. At CLE we encourage people to relax first, then to use the mind to tune and feel the body. Once there is an open state of awareness we can move in new ways and express new parts of ourselves, from this we can move into more potent action, most likely more comfortably as well.

One of my clients just mentioned that she was surprised by the fact that after her table work session rather than acting calmly she went home and pursued a difficult conversation and was able to bring a longstanding problem to resolution. She attributes this to having relaxed enough to feel stronger enough in herself to speak honestly.

So one of the CKE mottos is – Relax, Feel, Move, Take Action!

I would love to talk about how this type of awareness helps us in our practice of yoga. It would be fun to introduce everyone to the type of somatic movement classes that we do at CKE and Movements Afoot as well.