Bodhi Suspension Class
 – Where the Navy seals meet the Ballerina at Movements Afoot

Movements Afoot is excited to announce our upcoming classes of Bodhi Suspension Class as well as teacher certification weekend for Bodhi Suspension System training with Joy Karley!  Bodhi Suspension System takes your body to a new level of fitness and balance compared to TRX. 

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Movements Afoot is excited to announce our upcoming classes of Bodhi Suspension Class as well as teacher certification weekend for Bodhi Suspension System training with Joy Karley!  Bodhi Suspension System takes your body to a new level of fitness and balance compared to TRX.

What is Bodhi?  Come join us and learn the essential Bodhi exercises and how to create balanced class sequences using Balanced Body’s unique track system!  Taking the body out of alignment with gravity fires the core stability muscles and develops integrated, whole body strength and dynamic flexibility.

The bodhi rope suspension system and core strengthening method are an eclectic mixture of conventional strength training, Pilates and rehabilitative exercises, and stretches all supported and challenged by utilizing four adjustable ropes with multiple attachments.  These are designed to serve all strengthening, flexibility, and cross training needs for any activity or sport.  Appropriate for anyone with movement experience.

Khita Whyatt, the inventor of this system, developed Bohdi after a serious accident in a car.  Due to a brain injury and paralysis to her left side, she had to find a way to get her skeletal muscles to work.  Suspension rehabilitation got her from feeling like a wet noodle to being more fit than ever.  By moving the body away from the center of gravity, the core muscles are forced to contract. As the core muscles fire, they move closer and tighter to the bones, but at an angle that opens up and supports the joint. This allows for a greater range of motion so that the superficial muscles, those closest to the surface of the skin, can strengthen and become more flexible.

Testimonials:

  • “The bodhi ropes system is an incredible, high-quality fitness workout. Perfectly combining balance, strength, stability, flexibility, and whole-body integration, this innovative workout has enhanced so many areas of my life — sitting at a computer, walking, running, biking, yoga.  I cannot recommend these classes and this system highly enough!”  – Stacie
  • “The unexpected result of a reduction in my chronic back pain leads me to believe that the bodhi system also belongs in hospitals’ Physical Therapy/Rehab departments” – Ted

Bodhi Suspension Classes at Movements Afoot
Thursdays at 6 PM with Joy Karley starting May 8.

Special for May only.  Bodhi Class $20 a time offer.

Bodhi Suspension System Teacher certification with Joy Karley at Movements Afoot
Saturday, June 21st through Sunday, June 22nd from 9:00 am – 6:00 pm.

Innovations in Pilates: Therapeutic Muscle Stretching on the Pilates Equipment

Pilates LogoTherapeutic Muscle Stretching on the Pilates Equipment

(with mat, Reformer, Cadillac and Wunda chair variations.)
When: April 14, 15, 16,  2012.

49 W. 27th St. Mezzanine B, New York City 212-904-1399 http://www.movementsafoot.com

Cost $800
Early Bird special  $750.

TO REGISTER, CLICK HERE

Anthony Lett, author of Innovations in Pilates will present a  three day workshop covering all of the theory and major stretches selected from his popular Pilates book.
Workshop includes:

  • Joseph Pilates philosophy and stretching
  • Relationships between core strength, good posture, dynamic exercise and flexibility
  • Case studies and Flexibility interventions
  • Anatomy revision-muscle function animations and experiential practice
  • Deep and effective Therapeutic Muscle Stretching for the Calves, hamstrings, hip flexors, adductors, gluteals, trunk, arms shoulder and neck.

The workshop will leave you with new insights into Pilates, new class formats, and a whole bunch of new and exciting repertoire. Backed up by 3d muscle function animations and a mostly practical content, your Pilates teaching will feel invigorated and so will your clients!
About Anthony; Anthony is the author of Innovations in Pilates. A student and teacher of Pilates for 25 years, he has qualifications in Philosophy, sports science, exercise medicine, mind/body medicine and clinical anatomy. Anthony has presented his workshops in various parts of the world to Pilates audiences and runs his practice in Melbourne Australia. His workshops are known for their good humour and relaxed but thorough approach.Lett Book Review mag0607

Start Your Pilates Body today

At Movements Afoot there are many ways to start your new Pilates practice. It all depends on your needs.

Take a free Pilates Mat & toys class

(Reservation is required. A one time offer).

PILATES toys such as the Pilates arc, magic circle, bands and springs can teach you a new physicality of better tone for your entire body, improve posture and new ease of motion.

PILATES Upstart $50

(Total value $90. A one time offer.)
Introduce yourself to a Pilates private session with a Movements Afoot Expert teacher for an hour.

Intro Sampler Pilates Package  $227.50

3 Privates + 1 Group Class + 1 Pilates Equipment Class  (
Total value $325)

Does not include private training with Master teachers. Good for anyone
who has never private trained at Movements Afoot.  A one time Offer.

BEGINNER PILATES EQUIPMENT WORKSHOP

March 17- April 28  7:40-8:40 PM 6 Weeks $180
Learn Pilates in a more affordable way with group support to change your body, the PILATES way.
You’ll learn:

  • the fundamentals of breath & core support
  • improved posture and flexiblility
  • Essential Pilates exercises
  • Using the Reformer, Wall Unit, Chair and other Pilates Toys
  • Learn how to build a new Pilates practice.
  • Change how you think to change your body.

There is a minimum of 3 students signed up.

BBU Reformer I 3/5-7 at Movements Afoot

“Good Morning BBU!!

I am proud to say that I passed the BBU Pilates Teacher Comprehensive Exam on Friday night at Movements Afoot!!

I am writing to thank you and everyone at Balanced Body University. The program is excellent.  The information is written wonderfully and organized beautifully!  I received great support from you, and everyone at BBU whom I contacted, as well as the Customer Service Representatives that I spoke with to order my equipment, DVDs, etc..

So, again, THANK YOU!

I also want everyone at BBU to know what a tremedous asset you have in  Lesley Powell as your New York, New York  BBU Educator.  She is truly a gem.  Her knowledge is unparalleled and her feedback is essential.  She ran the BBU program seamlessly!!

I am the mother of three small children, I teach classes/train clients in the mornings/evenings/on weekends and care for my family when I’m not “working”.  Having the ability to take the modules at Movements Afoot once a month allowed me the time to do everything I needed for BBU, for my family, for my profession and for myself.  I love the way Lesley set up the program!

She made me a better teacher AND a better student!  During my observations at other studios, I found my appreciation and admiration for Lesley grow.  Most Pilates Teachers, while good in their own right, do not have the extensive biomechanic/body-mind knowledge that I have gained from doing my training with Lesley!

It takes an incredible teacher to make great teachers and BBU has that in Lesley Powell!

I look forward to doing my continuing education as a Teacher and Student with Lesley and BBU!”   With gratitude, and, Kindest regards,  Cheri Wild

To register

Each Pilates Equipment invites new fitness

by Lesley Powell, Director of Movements Afoot

We sometimes get calls of clients wanting only a certain kind of class, mat, reformer, tower, etc. They are not open to anything else. I find this hard to understand. Being an owner of a Pilates studio is like having an adult romper room. Different equipment and play keep me interested and exploring Pilates.

The beauty of all the Pilates equipment invites different physical experiences. Most of the exercises can be done on both pieces of equipment. The reformer with its moving bed can challenge balance, mobility and strength. The tower has many possibilities of spring tensions. With the placement of the springs at many heights on the tower, can invite different fuller movements than the reformer.

Balanced Body's Pilates Arc

Balanced Body's Pilates Arc

The Spine Corrector can teach you how to move your spine better. With Balanced Body’s new Pilates Arc, they have come up with some exciting ways to challenge balance that can’t be done on the original Spine corrector. Challenging balance makes you use your core deeper. The new Pilates arc can also be put on the reformer. Footwork with a rollup!

I am teaching a workshop this May 15 4-8 PM.

It is a great deal: EQUIPMENT & EDUCATION PRICING FOR STUDENTS

  • Pilates Arc Training (4 hours) $159.00 – Regular Price
  • Pilates Arc & DVD $159.00 – Regular Price
  • Pilates Arc Instructor Manual $25 – Regular Price
  • Total – Regular Price $343.00 + shipping Workshop and Arc
  • Special Price! $289.00 **over $50 savings**
Side Leg Springs

Side Leg Springs

One of my favorite exercises is side leg springs on the Tower.

Here you can work on your adductors, hamstrings, mobility and core strength.

You can do side leg exercises on the reformer, but it is more complicated. One has to be in the right position so the ropes clear your body. Because the ropes are close to the rails, there are limitations of certain movements.

Tower

Tower

Tower – Full Bridge

Because the tower bar and springs are a higher height, there are wonderful full body exercises to be done. The ropes on the reformer can offered more range of motion such as legs in straps while the springs on the tower have more resistance. The tower leg springs have the most resistance when moving legs away from your center. They lose resistance with the leg coming closer to you. Especially with clients with tight hamstrings, there is an advantage of the springs. Here you can work on strengthening and core support. When a client is too tight in the hamstrings, bringing their legs up beyond their capacity affects their core form.

Sometimes I use one piece of equipment to get a client to understand another exercise on another equipment. Elephant (like downward dog) is a deceiving exercise. One can be moving the carriage from the legs only. Using the Wunda Chair, Hamstring III teaches the importance of the core.  Many at first cannot do the exercise. They come to elephant with an entirely different perspective.

Pilates- A Hard or Soft Approach

By Lesley Powell

“One of my students that I teach private reformer with has brought up the following comments a few times…

1) She is not used to thinking of soft abdominals during Pilates practice and she is having a hard time understanding how her abs are working if the are softer rather than tight and gripping…and

2) She has been sore (good sore) after a few my sessions with her, but not all–and she has this hang up that she needs to be sore the next day, like if she’s not sore she didn’t work as hard…any thoughts on how i should respond??”” BBU Teacher In Training

There are many ways to use muscles.

Make a fist with your hand. Feel how you create a lot of tension in your muscles. But…now try to move your fingers!

Now extend your fingers and wiggle your fingers! You are using a different quality of tone that allows movement.

Dynamic movement requires a constant dance of muscles around the joints to stabilize. If we get too rigid in the muscle tone, we lose movement. The deep stabilizers of the body work in coordination with other muscles groups. The coordination of muscles is phenomenal, but it is never going to feel like a bicep curl. Look at weight lifters flexing their muscles. They have to create a static position to bulk the muscle up. These positions have no relationship to how we move.

To get to the deeper muscles of the core, will never have the same quality of tone as flexing and hardening the rectus abdominus. Remember the way to develop the six-pack is crunches. The transverse abdominus will have more of a feeling of a corset. Pilates is training the abdominals in relationship to movement and posture.

Some client’s pathway is that they must learn to release into strength. Tightening superficial muscles is not the answer to improving core support and posture. Also Pilates does not work on the same overload principles as traditional exercise. Traditional exercise works on doing many reps at one time to fatigue a muscle. Pilates has you do smaller reps with different variations of using the body. By the end of a Pilates session, one might have done the similar reps of a body part as traditional exercise.

Sometimes we must challenge the client into realizing their poor connections. Put them in plank pose for a longer period time. SAFELY put them in an exercise a little above their level. Then bring back the importance of the beginning work to create this kind of strength.

How to work with a client w. Lumbar Lordosis

I have a possble client with a severe lumbar lordosis. Is there specific movements to try on her to correct/help/improve? Any certain ones to really avoid? I have a few ideas but I would love your input.

BBU Student

by Lesley Powell

When a client comes in with certain misalignments, I first observe throughout the lesson how the client organizes movements, what is tight and what is weak. Each client arrives in a certain posture for different reasons: some are structural, habitual, an injury, history of fitness and cultural.

I always go to the basics first, core support, observing what is mobilizing and stabilizing. Their patterns of posture will reflect in all the exercises even simple ones like cat & camel, bridging, basic abdominal training and back extensors training. Part of making change in a client is making them aware of their habits.

How do they lie on their backs? Is the tension of their backs hyperextending their ribs? If I have them stretch the back muscles, does that help? Sometimes just saying “let your back go” can make a change. We all have patterns how we all hold tension. Learning to relax is key. Breath is a great way to help relieve tension.

I always look how they use their legs. When the legs are weak, the back has to carry the load. When they are doing bridging, footwork, etc., what is initiating first; the legs or the back? For instance, observe how they do a neutral bridge. Are they arching their backs to get the pelvis up? Get them to initiate through the legs. Make the movement small until they understand to push from the legs.

Sometimes they are so used to lifting their legs from their backs, they feel pain. Work in small ranges of motion until they can move painfree. Lying prone and lifting their legs, they always feel pain. Take the exercise to a different position and see if they can initiate from the correct place. For example, bridging, Pilates footwork and leg straps or modified side leg kicks. How is their form? Can they differentiate the leg from a stabilized pelvis?

Remember to have patience. A posture is created from years of habits. Keep observing, problem solving and making sure the movement principles are within each exercise.  If a client is always in pain, make sure that they see a medical professional to rule out serious problems like disk herniations.