Thoughts on Movement

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Siesta...

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Visit Original Link

Audio inspiration always propels my personal practice.  Enjoy!

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Sore muscles?

"Regularly consume about a half tsp of ginger each day and you'll likely experience about 25% less post exercise soreness"

University of Georgia & Natural Health Magazine Jan/Feb 13

Try : finely chopped pieces in boiled water, smoothies, soups, sauces, roasted veggies, with dessert!

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"As the shell was found, its beauty made no noise"

-bit of a poem from Atelier Crenn

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The psoas

What muscle connects your rib cage/thoracic/lumbar spine with your legs? 

Your psoas muscle.  This long, guide wire transmits the ability to move your legs from your core (the spine).  

Notice your current resting length of your psoas by visualizing/palpating/measuring the length from the bottom rib/T12 to the top of your inner thigh.  Is it bunched, congested, over extended or just slack and rested? 

Goal : knowledge of this muscle's resting length gives you power over your core/leg connection --> sustainable/injury preventative movements

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Scoop

An ice cream scoop's deep, satisfying scoop is a delicious image for how you can engage your abdominals.

Practice : Lay on your back with bent knees & feet flat to the floor.  Arrange your spine, hips and shoulders to be in neutral (natural curves present). Using the exhale to engage your abdominals --> imagine the ice cream scooper going down, in and up from your pubis to your belly button.  Hollow and enjoy the depth of engagement = power of the front of your core.

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10 Blisters

Grace, speed, precision…yet fluidity with a sense of effortlessness :  

Enjoy Sylvie Guillem's 10 Blisters!

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Glue

Gluten is the word for glue in Latin.  So how does this protein act in your belly?  Depends on the individual --> some it creates bloating/lethargy/overall discomfort vs some it creates energy/alertness.

Observe your body's reaction to gluten.  Don't be fooled by the media's hype and make the decision for yourself.  Does gluten allow my movement to be fueled or leave me feeling stuck...

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Birth

"I adapt to change with ease" Liza Laird

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Greyhound Belly

Carve, scoop, hollow -- typical cues that help to engage deep abdominal wall muscles.  

Try this visual cue for a bonus (from the GYROTONIC® method's creator Juliu Horvath) : GREYHOUND DOG BELLY

(Lee Shit, greyhound II)

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Lasting solutions to maintaining healthy weight center on pulling the power and point of reference back inside. There is no perfect weight, percentage of body fat or diet. The key is listening to your body, knowing your constitution and making empowered choices aligned with your truth, phase of life and anchored in a spiritual practice. Our food and exercise choices often stem from deeper emotional and psychological issues.

-Ashley Turner

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Allergies

Tis the season for new growth.  Which could stimulate allergies, swollen glands…--> discomfort in the head.  If you suffer from any of these conditions take a look at what you are and aren't ingesting.

*If you're allergic to grass or ragweed : try avoiding melons, bananas, cucumbers, zucchini, peaches, celery, tomatoes, chamomile tea and sunflower seeds -- as they share the same proteins found in those pollens.

*Vitamin C and quercetin have anti-oxidants that act as anti-inflammatories : try eating any berry, red/green bell peppers, broccoli, spinach, cauliflower, leeks and onions.

*Some proteins have anti-inflammatory omega 3 fatty acids : wild salmon, sardines, enriched eggs and flaxseed.

*Pump up your pre and pro biotic count.  Yogurt, cultured veggies, allium family (onions, leeks, garlic), apples...

*Hydrate with water and movement to keep things flushing around and outwards.

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TMJ joint

The word TMJ is commonly associated with stress, grinding of the teeth, tension headaches…perhaps if we were more clear with what it is/looks like and the function of this hot spot, we'd have a better grip on how to avoid the discomfort some experience.

TMJ = Temporomandibular Joint

Function = connect the upper temporal bone (part of the cranium) with the lower jaw bone (mandible)

As with all joints if they have space to move the nerves, fluids, surrounding muscles, etc can all function as intended without any pain.  Try these movements to relieve TMJ pain :

-mimic a yawn --> imagine a snake's jaw opening (and opening…)

-let the bottom jaw disengage from the top --> think slack, like a hanging puppet --> gently shift the bottom jaw side to side, front to back

-massage --> palpate your TMJ and circulate the surrounding areas to assist any release that perhaps want to happen but needs a nudge

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Underneath

What lies underneath our skin organ? Fascia, muscles, tendons, ligaments, bone, liquids, nerves,…How can we enhance it all?  

Quite simple : MOVEMENT.  Keep it all hydrated, mobile and supportive.  Because once you stop, your body will respond with cranky tension that restricts your movement --> restricts enjoyment of life.

Courtesy of Antoine Bridier-Namias

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Men + Pilates

"Men (as well as women) enjoy many of the same benefits that Pilates has to offer : integrated core and total-body strength/conditioning, increased flexibility, decreased injuries and improved posture, function and mobility.  Pilates is the perfect exercise method for longevity, and enhanced quality of life and an improved sense of confidence and well-being." -Kevin Bowen

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Miracle dwelling

"The miracle is not to walk on water.  The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive." Thich Nhat Hanh

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dreams of dancing grace of movement long lean legs caressing calves fluttering feet cinched waist spine aligned feeling my body all of its parts the rhythm of the ropes brings power to the core arms speak stags leap near mermaids by the sea swans swim spinx pose with Cleopatra in beauty breathing reaching stretching sensing waking moving free a loving gift of kindness for my body for me

Corinne Van Meter of St. George, UT

Pilates Style Magazine, January/February 2014 issue, p16