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@labanlover-blog
I'm starting a series of classes at a local dance studio entitled "Work Smarter! Not Harder"
The goal of the classes is to get everyone working out and dancing more efficiently and with better alignment. Each class we'll cover one of the BF principles, apply it to some dance steps or workout exercises, and send them on their way. Hopefully it'll explode and make me rich.
Space
Have you visited all 27 points in your kinesphere? Reach your right hand to all of the following points, and be sure to keep your hips and torso facing front!
H-high, D-deep, M- Middle, or low, R-right, L-left, F-front, B-back
DLF DF DRF MLF MF MRF HLF HF HRF
DR D DL MR M ML HR H HL
DLB DB DRB MLB MB MRB HLB HB HRB
Know Yourself
LMA is a beautiful context in which to pursue self-discovery. Through exploration of the different movement concepts you will undoubtedly run into new ways of moving that bring up fears, joys, or personal revelations! You may also discover personal movement habits, and types of movement that you dislike.
HOLY CRAP! Watch this video without the sound, and pay attention to this guy's use of effort. All the wild effort fluctuations, trending towards the fighting efforts, make him seem almost psychotic!
Life is Alignment
Apply BF Everywhere!
The thing I love about the BF and the associate principles is that no matter what you're doing you can apply one of the principles and make whatever you're doing better.
Seriously. Next time you're at the gym pay attention to your breath support in everything you do, notice how your breath functions and supports the actions and the associated growing and shrinking. I guarantee you'll have a more productive workout than if you just focus on how many reps you can do!
Add more contralateral movement to your life!
It'll support healthy hips, healthy spine, healthy locomotion, and plus its fun to use your spine for what its meant to do support you and provide rotation and twisting!
Fun BF warm-up
Head tail connection- roll down
Bend at the knees
Propel the sits-bones back and end up sitting in a straddle.
Leading with the right hand reach high right.
Carve through space, rotate through shoulder, send hand to mid back left then to low back left, and allow that hand to lead you into an X roll
Lead with the left heel for the second part of the X roll (Mmm x-rolls feel like being peeled off the floor one twisting vertebra at a time. Its divine!)
Homolateral body half on the left leads into a ball on your left side.
Make a big X balancing on your left side, then sink back into the ball, and roll back onto your back.
Repeat on the other side.
Heel slide both heels to the sits-bones
Drop knees to the right.
Circle the left hand up over the head, around, and circle back up to standing.
Repeat the entire sequence but let the left hand lead into the X-roll.
Enjoy :)
Sometimes I forget how disconnected people are from their bodies, and how great a tool Laban is to get people immediately back in touch.
I taught a workshop the other day. We covered breath support, weight shift, spatial intent, and initiation and sequencing. The response again and again was: wow I never thought about moving like that. I move in xyz way all the time, but I never thought to base the action around the breath.
In any action, at any time, try it focusing on moving with the breath, how the weight shifts in the activity, what your intention is in space, or how the action is initiated and how it sequences in the body. You'll learn something new every time.
And that is why LMA is awesome!
Studying Laban makes you good at everything else in life. Example: Showed up at a random ball room dancing lesson/dance party - the instructor used me as a partner to teach the entire lesson - very possibly getting a job just from showing up to do a little dancing...thats wassup! Its all about having a kinesthetic sense of what your'e body is doing in space, being able to shift your weight, and locomote through space.
In order to be supported you must surrender. The floor will only hold you up if you yield to it.
The MAN!
Dynamic Alignment
My personal definition: (n.) 1. A body that is dynamically aligned is a body whose constituent parts are working together harmoniously to produce an easy equilibrium without any of the unnecessary tensions that often accompany injury, stress, or repetitive use. 2. A Happy Spine!
BF Self-Diagnosis
I was working, sitting on a cushion with legs crossed, on my head tail connection. Its so easy for things to get gummed up along the spine and for that propping mechanism to take over to protect things.
As I was breathing, focusing on growing and shrinking and my head tail connection, I first was able to get some release in my lower back. Once I felt like that was juicy I allowed my focus to travel upward. My cervical spine is always tense, big surprise its not an uncommon place to use as a coping mechanism, so I began really directing the breath to it. Eventually working with gentle head tail movements I was able to get my cervical spine to let go of the propping, but the pain and tension shifted downward.
In the end I was able to get everything on my spine feeling really lovely except for the right side of my thoracic lumbar transition. This is not surprising. I was carrying a shoulder bag across my right shoulder for about five days in NYC. Bingo, developed a serious propping disconnect. Looks like its back to x-rolls and contralateral knee drops for me.
The motif on the left depicts the gentleman from my last post in his outward relationship to the world. The space symbol with the stripes means hes moving forward and up. The symbols at the bottom with the little bow connecting them to the space symbol note that he is doing the action with his chest and arms. The symbol on the side is the shape quality symbol noting his rising and spreading.
The motif on the right notates his physical expression of inward attention. The big space symbol means he is moving down and back. Again the action is done with the chest and arms, and the symbol on the side denotes the shaping closing, retreating, and sinking.
Not a huge fan of motifing (more like mo-grief!), but I figure I need the practice. This was a simple enough example. I'd be happy to answer any questions anyone has about motifing movement. :)
Breathing and Meditating
I went to a meditation meet-up group, and spent forty minutes in a room with about 10 other people listening to some chanting, breathing, and meditating. Then we opened up for discussion of our experiences.
One of the gentlemen began talking about breathing patterns. How energy travels into and out of the body and into and out of the world. He was discussing the relationship between inhaling and focusing inward or outward and exhaling and focusing inward or outward. I noticed that regardless of whether he was talking about inhaling or exhaling whenever he spoke about outward energy he rose and spread with his chest and arms while moving up and forward, and whenever he spoke about inward attention or energy he retreated, enclosed, and sunk moving backwards and down. The action was paired with his intention in relationship to the world, not organized around the breathing patterns.
I suggested to him that he consider the breath in three-dimensions since we are three dimensional bodies in space. I mentioned breathing with attention to verticality, up and down rising and sinking, sagittally, forward and back hollowing and bulging (which is technically shape flow verbage while the rest of it is shape qualities but it best suited his actions I think), and horizontally, spreading and enclosing. I suggested he use it as a means to re-investigate his relationship to breath and the world, mentioning that we often express with the front of our bodies but the backs of our bodies breathe and express as well.
I have never seen an older gentlemen be so incredulous. I saw the light bulb of interest and discovery go on, and then I saw the shock that the source of this light bulb was a much younger woman. I'll be interested to see if he investigates this and responds.
Flirting with Effort
I was in the unfortunate position the other night to be the third wheel while out with two friends who are now dating. Everyone knows that this really sucks.
We were playing pool, and two decently cute guys start playing pool at the table next to us. For my own personal entertainment I decide to see if I can catch their attention. Using Laban this was much easier than I thought it would be. I began organizing my movement with two things: 1. I bumped up my effort qualities. I naturally express through weight, so I bumped up the contrast between my light and strong moments. Keyed into the modulation of my flow, and made more dynamic effort choices in time between sudden and sustained. I don't connect with space easily so that didn't come into it a lot.
This easily brightened up my energy in the room, lifted me above the normal hum drum at the bar, and now, without feeling particularly outgoing or confident, I was the very picture of a slight tipsy outgoing flirtatious young woman.
Step 2. Direct sustained eye contact. If you can learn to be direct and sustained with your eyes when you catch someone's eye, you win. End of story. I singled out the cuter of the two guys playing pool one table over, and applied some direct sustained eye contact a handful of times.
Voila! Half a pool game later they asked me and my two dating friends if we wanted to play pool with them. Mission accomplished.
Moral of the story: If you want attention from the opposite sex: boost your natural effort choices up a notch and apply direct sustained eye contact to your target. Works every time.
