movement journal 2021

[movinginto2021]

feb 2, 2021

MOVEMENT PROG. (6:28 PM - 6:56 PM // 27 min)

daily spinal/hanging routine

sagittal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 60 sec

frontal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 50 sec

spinal wave freestyle - 3 min

active hang - 30 + 23 sec

tuesday // push pull

active hang - 30 sec x 2 sets

piked plank - 30 sec x 2 sets

(12 min timer)*

*ring rows - 8 reps x 1 set, 7 reps x 1 set, 6 reps x 1 set, 5 reps x 1 set

*push ups on rings - 6 reps x 2 sets,  5 reps x 2 sets

passive to active hang - 10 reps x 2 sets

top ring hold (on chair) - 2 sets (24 sec, 19 sec)

seated ER - 8 reps each arm x 3 sets (7.5 lbs)

[movinginto2021]

feb 1, 2021

MOVEMENT PROG. (8:59 AM - 9:41 AM // 41 min)

daily spinal/hanging routine

sagittal spinal wave- 1 min head to pelvis, 1 min pelvis to head

transverse spinal wave - 1 min head to pelvis, 1 min pelvis to head

frontal spinal wave- 1 min head to pelvis, 1 min pelvis to head

monday // handstands & center splits

wrist flexion raises - 10 reps x 2 sets

dorsal push up - 10 reps x 2 sets

finger push up - 10 reps x 2 sets

chest to wall HS - 2 sets (38 sec//6 in. away from wall ; 37 sec//4 in. away)

horse stance - 60 sec x 2 sets

heel pull HS - 2 sets (37 sec//5 small pulls//1 3-sec hold ; 29 sec//6 small pulls//2 3-sec hold)

isometric straddle split hold - 45 sec x 2 sets

back to wall HS far from wall - 5 reps each side x 2 sets

straddle good morning - 10 x 10 sec hold on last rep x 2 sets

wrist shake cool down - 30 sec each direction

[movinginto2021]

jan 29, 2021

MOVEMENT PROG. (6:28 PM - 6:56 PM // 27 min)

daily spinal/hanging routine

?

friday // push pull

active hang - 30 sec x 2 sets

piked plank - 30 sec x 2 sets

(10 min timer)*

*ring rows - 7 reps x 1 set, 6 reps x 1 set, 5 reps x 1 set

*push ups on rings - 5 reps x 3 sets

passive to active hang - 10 reps x 2 sets

top ring hold (on chair) - 2 sets (25 sec, 30 sec)

seated ER - 8 reps each arm x 3 sets (7.5 lbs)

[movinginto2021]

jan 28, 2021

MOVEMENT PROG. (5:28 PM - 6:05 PM // 37 min)

daily spinal/hanging routine

sagittal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 60 sec

frontal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 52 sec

spinal wave freestyle - 3 min

active hang - 32 sec

thursday // handstands & center splits

wrist flexion raises - 10 reps x 2 sets

dorsal push up - 10 reps x 2 sets

finger push up - 10 reps x 2 sets

chest to wall HS - 2 sets (52 sec//5 in. away from wall ; 46 sec//4 in. away)

horse stance - 60 sec x 2 sets

heel pull HS - 2 sets (36 sec//1 small pull//2 3-sec hold//1 5-sec hold ; 33 sec//3 small pulls//2 3-sec hold//1 2-sec hold)

isometric straddle split hold - 45 sec x 2 sets

back to wall HS far from wall - 5 reps each side x 2 sets

straddle good morning - 10 x 10 sec hold on last rep x 2 sets

wrist shake cool down - 30 sec each direction

[movinginto2021]

jan 26, 2021

MOVEMENT PROG. (4:22 PM - 4:51 PM // 29 min)

daily spinal/hanging routine

?

tuesday // push pull

active hang - 30 sec x 2 sets

piked plank - 30 sec x 2 sets

(12 min timer)*

*ring rows - 6 reps x 2 sets, 5 reps x 2 sets

*push ups on rings - 5 reps x 4 sets

passive to active hang - 10 reps x 2 sets

top ring hold (on chair) - 2 sets (20 sec, 19 sec)

seated ER - 8 reps each arm x 3 sets (5 lbs)

[movinginto2021]

jan 25, 2021

MOVEMENT PROG. (9:07 AM - 9:44 AM // 37 min)

daily spinal/hanging routine

sagittal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 58 sec

frontal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 42 sec

spinal wave freestyle - 3 min

active hang - 32 sec

monday // handstands & center splits

wrist flexion raises - 10 reps x 2 sets

dorsal push up - 10 reps x 2 sets

finger push up - 10 reps x 2 sets

chest to wall HS - 2 sets (56 sec//4 in. away from wall ; 33 sec//3 in. away)

horse stance - 60 sec x 2 sets

heel pull HS - 2 sets (50 sec//6 small pulls//1 2-sec hold ; 39 sec//4 small pulls//2 3-sec hold)

isometric straddle split hold - 45 sec x 2 sets

back to wall HS far from wall - 5 reps each side x 2 sets

straddle good morning - 10 x 10 sec hold on last rep x 2 sets

wrist shake cool down - 30 sec each direction

WALK  (11:53 AM - 12:24 PM // 31 min)

walked to the secret trail with anj and whiskoo, she went further and we took the trail home.

CHOREOGRAPHY (12:40 PM - 2:01 PM // 1 hr 30 min)

creative choreo - where the love goes // anjulie

i enjoyed choreographing this because it’s a song that resonates with how i feel to some degree (not the chasing after a man part, but more the following love in general part). i just started it because my knee started hurting before things could get interesting, but i think this one has potential. the begging isn’t WOW but some dances you need to ease people into. it’s not boring either so, i think it could be working into something really indocontemporary.

TEACH (6:00 PM - 7:00 PM // 1 hr)

bollywood- achha lagta hai

teaching this class is usually not bad because tanvi is full of so much love and energy. students like that really get me through class.

[movinginto2021]

jan 21, 2021

WALK (11:06 AM - 12:24 PM // 1 hr 18 min)

walked to the library with anj and whiskoo to drop off my books and then walked around the lake and finished the trail, then took secret trail home. it was a nice long walk, the sky was blue, the sun was shining. even though it’s cold, long walks open you up and nature reminds me you there’s more to life than just us.

MOVEMENT PROGRAM (1:52 PM - 2:11 PM // 18 min)

daily spinal/hanging routine

sagittal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 60 sec

frontal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 52 sec

spinal wave freestyle - 3 min

active hang - 38 sec

(wednesday) thursday // legs (rest week)

deep squat routine - 5 reps each side w/ 5 sec hold on last rep

heel taps - 10 reps x 1 set

split squat - 5 reps x 1 set (5 lb each hand)

lizard crawl - 10 reps x 1 set

romanian deadlift -  5 reps x 1 sets  (5 lb)

cartwheel - 5 reps each side x 1 set

CHOREOGRAPHY (2:15 PM - 2:54 PM // 38 min)

choreo tweaking - desi mashup 3

my right knee was hurting a bit after the program, so i wasn’t in a moving mood. i just put together the changes discussed with aneeta for the piece we’re doing and sent that to her! 

TEACH (6:30 PM - 7:00 PM, 7:30 PM - 8:00 PM // 1 hr)

first class went fairly well. when i logged in i felt myself started to well up with dread, but i caught that and breathed into it and replaced it with love. i’ve been trying to lead with love lately, and even though the steps i taught weren’t super invigorating for me personally i tried to do them with as much love as i could muster (which turned out to be a decent amount!)

[movinginto2021]

jan 19, 2021

MOVEMENT PROG. (8:46 AM - 9:00 AM // 14 min)

daily spinal/hanging routine

sagittal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 60 sec

frontal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 57 sec

spinal wave freestyle - 3 min

active hang - 40 sec

tuesday // push pull (rest week)

active hang - 30 sec x 1 set

piked plank - 30 sec x 1 sets

(6 min timer)*

*ring rows - 6 reps x 1 set, 5 reps x 1 set

*push ups on rings - 5 reps x 2 sets

passive to active hang - 10 reps x 1 set

top ring hold (on chair) - 1 set (24 sec)

seated ER - 8 reps each arm x 1 set (5 lbs)

CHOREOGRAPHY (12:10 PM - 1:33 PM // 1 hr 16 min)

creative choreography - waiting around // aisha badru & turning wake // ayla nereo

i started with “waiting around”, which is a flowy soft piece. it was a relaxing choreography, and i like it so far but i also don’t think there’s much of a wow factor there. but also, i’m trying to remember that not all art needs to be wow. sometimes it’s meant to just emote. i then started doing “turning wake”, which is a great ayla nereo song. ayla’s songs are very on brand with the type of dance i want to create- earthy, meaningful, about the beauty of this planet, and subtlety of humanity. this song has fun beats to play with, so i think i can choreograph something that's intricate and unexpected, yet meaningful. 

TEACH (6:00 PM - 6:30 PM, 7:00 PM - 7:30 PM // 1 hr)

[movinginto2021]

jan 18, 2021

MOVEMENT PROGRAM (10:00 AM - 10:21 AM // 21 min)

daily spinal/hanging routine

sagittal spinal wave- 1 min head to pelvis, 1 min pelvis to head

transverse spinal wave - 1 min head to pelvis, 1 min pelvis to head

frontal spinal wave- 1 min head to pelvis, 1 min pelvis to head

monday // handstands & center splits (rest week)

wrist flexion raises - 10 reps x 1 set

dorsal push up - 10 reps x 1 set

finger push up - 10 reps x 1 set

chest to wall HS - 1 set (50 sec//4 in. away from wall)

horse stance - 60 sec x 1 sets

heel pull HS - 1 set (37 sec//2 small pulls//3 1/2 sec-hold)

isometric straddle split hold - 45 sec x 1 set

back to wall HS far from wall - 5 reps each side x 1 set

straddle good morning - 10 x 10 sec hold on last rep x 1 set

wrist shake cool down - 30 sec each direction

WALK (2:34 PM - 3:04 PM // 29 min)

walked the secret trail with anj, whiskoo, and dad. i was mostly in my head today, so there wasn’t much conversation. my mood is a little off today, but i’m trying not to attach to that feeling and just keep flowing with time and through what i want to accomplish as best as i can. the sky was nice and blue.

CHOREOGRAPHY (3:05 PM - 5:16 PM // 1 hr 22 min)

the world is ours // jai wolf

continued and redid some of my choreo that i started last week to ‘the world is ours’. i’m in a weird mood as i said, so it was hard for me to access positivity for some reason, but i think because i’m still charged with emotion i was able to create and explore different movement and see what felt exciting to do and what felt humdrum. motivating myself by watching parris’s masterclass beforehand definitely helped. i’m happy with what i came up with today.

TEACH (6:00 PM - 7:00 PM // 1 hr)

bollywood - achha lagta hai

i started class feeling pretty spacey and not really into it because of my mood, but towards the end i got a little more enthusiastic. it’s helpful that the song i’m teaching is one that’s fun and i genuinely enjoyed, plus i made the choreo interesting, which is a little harder for the ladies, but they’re picking up really well! so that makes me feel good. overall, the class went well.

[movinginto2021]

jan 17, 2021

WALK (3:36 PM - 4:04 PM // 28 min)

walked the secret trail with anj, whiskoo, and dad. it was a nice walk, with some nice conversation- not too have but not small talk either. the clouds were puffy with some blue peaking through. a little colder today, but the fresh air felt good.

CHOREOGRAPHY (6:06 PM - 7:25 PM // 1 hr 12 min)

creative choreo - desi mashup 3

not creative choreo in the full sense where i let myself choreograph 100% freely, since i had to keep in mind this is choreo i’m doing with another dancer (aneeta) and it’s for her/her vision. but i also wouldn’t say i restricted myself, i was just creating according to her vision’s guidelines. and i had fun! i’m not obsessed with the choreo, but i’m happy with it. we’ll see what aneeta thinks. and the whole rest of this week i have so much time to explore. hopefully my period blues are done, and my motivation can resurface. i think today was a good step

[movinginto2021]

jan 16, 2021

MOVEMENT PROG. (9:30 AM - 10:00 AM // 27 min)

daily spinal/hanging routine

sagittal spinal wave- 1 min head to pelvis, 1 min pelvis to head

frontal spinal wave- 1 min head to pelvis, 1 min pelvis to head

transverse spinal wave - 1 min head to pelvis, 1 min pelvis to head

(friday) saturday // push pull

active hang - 30 sec x 2 sets

piked plank - 30 sec x 2 sets

(10 min timer)*

*ring rows - 7 reps x 2 sets, 6 reps x 1 set

*push ups on rings - 5 reps x 3 sets

passive to active hang - 10 reps x 2 sets

top ring hold (on chair) - 2 sets (28 sec, 24 sec)

seated ER - 8 reps each arm x 3 sets (5 lbs)

WALK (1:23 PM -1:49 PM // 26 min)

walked the secret trail with anj, whiskoo, and dad. conversation got a bit much because we were talking about social systems/dispensible communities. it was a good conversation, but i like my walks to be a pure zone. it’s okay though. fresh air is still fresh air.

[movinginto2021]

jan 15, 2021

MOVEMENT PROG. (9:31 AM - 10:09 AM // 38 min)

daily spinal/hanging routine

sagittal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 60 sec

frontal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 48 sec

spinal wave freestyle - 3 min

active hang - 40 sec

friday (thursday) // handstands & center splits

wrist flexion raises - 10 reps x 2 sets

dorsal push up - 10 reps x 2 sets

finger push up - 10 reps x 2 sets

chest to wall HS - 2 sets (46 sec//4 in. away from wall ; 43 sec//4 in. away)

horse stance - 60 sec x 2 sets

heel pull HS - 2 sets (29 sec//4 small pulls//1 2-sec hold ; 24 sec//4 small pulls//1 2-sec hold)

isometric straddle split hold - 45 sec x 2 sets

back to wall HS far from wall - 5 reps each side x 2 sets

straddle good morning - 10 x 10 sec hold on last rep x 2 sets

wrist shake cool down - 30 sec each direction

WALK (3:57 PM - 4:26 PM // 29 min)

walked the secret trail by myself, and it was a great walk. i really looked at the world around me and felt the miracle of existence. our earth is one giant organism, and everything- every cloud, tree, drop of water, and gust of wind has a purpose. i was brought to tears. i am blessed to be on this planet.

TEACH (6:00 PM - 7:00 PM, 7:30 PM - 8:00 PM // 1 hr 30 min)

exodus class- sage

it was my last exodus class which was very bittersweet. before class i was chatting with vaani who is a new student who is only 6 years old but is incredibly smart. but she was saying that she was shy at first, but because i told her she was a good dancer, she opened up and felt confident and that no one ever told her that before. it was one of those heartwarming moments where i realized the impact i can make as a teacher through encouragement. even though i don’t want to teach under a school anymore, i want to teach workshops and i want to bring that same encouraging positive energy to those. teaching sage, doing that choreo, and seeing my students smile while doing my choreography made me happy and gave me a feeling that this is what i’m meant to do. i’m ready to put myself and my art out there, as i continue to explore my art in new ways.

bollywood little kids- nachne de saare

not much to say here. last class of the week, and it’s the little ones. i reviewed the same step i’ve been going over for weeks now. they’re slowly getting it which is good, but the more i do classes for the younger kids the more i feel like that’s not what i want for myself.

[movinginto2021]

jan 14, 2021

WALK (4:14 PM - 4:45 PM // 30 min)

walked the secret trail. i think with the whole fam. much needed fresh air because i was a bum this day

TEACH (6:30 PM - 7:00 PM, 7:30 PM - 8:00 PM // 1 hr)

bollywood - lat lag gaye

not much to say here. i guess it was good to get a break from my bumming to actually do some of my responsibilities. but it felt good to be a bum. and i’m glad i’ve gotten so acclimated to teaching these classes that it doesn’t require much prep or effort.

bollywood - nachde ne saare

had a new student today who picked up really well, having her in class was a breath of fresh air

[movinginto2021]

jan 13, 2021

MOVEMENT PROG. (8:36 AM - 9:17 AM // 39 min)

daily spinal/hanging routine

sagittal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 0 sec

frontal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 0 sec

spinal wave freestyle - 3 min

active hang - 0 sec

wednesday // legs

deep squat routine - 5 reps each side w/ 5 sec hold on last rep

heel taps - 5 reps x 1 set, 10 reps x 5 sets

split squat - 5 reps x 3 sets (5 lb each hand)

lizard crawl - 10 reps x 3 sets

romanian deadlift -  5 reps x 3 sets  (5 lb)

cartwheel - 5 reps each side x 3 sets

CHOREOGRAPHY (2:14 PM - 3:22 PM // 1 hr 7 min)

creative choreography - chai dance// naiem reza & the world is ours//jai wolf

i was really enjoying choreography today (i had a snack which definitely helped), but my knees were really hurting. i felt like i had to hold back, which really sucked because i was in it. i tried to choreograph in a pain free way but i think that's hard for me because i want to give all of me to my movement. something to think about and be aware of as i keep exploring. if i am going to make dance sustainable, i need to learn to move in pain free ways. the creative juices were really flowing, and i had to keep reminding myself to be patient and explore more. sometimes the first thing you think of isn’t the best thing. as i’m exploring, i don’t just want to create for the sake of creating. having finished choreography isn’t the aim of this journey. exploring new ways of moving that feel good to me, discovering stylistic defining factors, and just having fun and practicing creating moving movement and putting deep intention and meaning into steps is what i’m working on. i have to keep that in mind.

WALK (4:14 PM - 4:41 PM // 27 min)

went on a walk with the whole fam, but mom and i turned back at the end of the street, and dad and anj went on to do secret trail i believe. even doing that much felt a lot for me with knee pain. but i just needed some fresh air and to be with the trees.

[movinginto2021]

jan 12, 2021

MOVEMENT PROG. (8:39 AM - 9:12 AM // 33 min)

daily spinal/hanging routine

sagittal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 60 sec

frontal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 58 sec

spinal wave freestyle - 3 min

active hang - 40 sec

tuesday // push pull

active hang - 30 sec x 2 sets

piked plank - 30 sec x 2 sets

(12 min timer)*

*ring rows - 7 reps x 2 sets, 6 reps x 2 sets

*push ups on rings - 5 reps x 4 sets

passive to active hang - 10 reps x 2 sets

top ring hold (on chair) - 2 sets (24 sec, 28 sec)

seated ER - 8 reps each arm x 3 sets (5 lbs)

CHOREOGRAPHY (1:40 PM - 3:38 PM // 1 hr 13 min)

choreo for class - yaad piya ki aane lagi & lat lag gaye

choreographed in bulk for my tuesday little kids class and my thursday class. it wasn’t the most creatively stimulating, but i think i like choreographing in bulk more. it gives me a flow. only one more class to bulk prep for, which shouldn’t take too long and then i can really start to experiment with movement and different voices that could potentially fit into the artist i want to be.

WALK (4:11 PM - 4:41 PM // 30 min)

went on a walk with anj and whiskoo, down the secret trail. we sang a song about sunshine and it was nice and jolly and fun. and we set intentions before, which helped me be more mindful on the walk. fresh air was much needed.

TEACH (6:00 PM - 6:30 PM, 7:00 PM - 7:30 PM // 1 hr)

bollywood - o saaki & yaad piya ki aane lagi

teaching today was okay. it wasn’t bad or draining for either class, but it wasn’t super rewarding either. there was a moment of teaching the younger kids where i had the feeling that i could be doing better things, but i allowed the thought to pass and tried to focus on the gift of teaching and inspiring dance in youngins. other than that, nothing really came up.

[movinginto2021]

jan 11, 2021

MOVEMENT PROG. (8:23 AM - 9:03 AM // 40 min)

daily spinal/hanging routine

sagittal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 60 sec

frontal spinal wave- 2 min head to pelvis, 2 min pelvis to head

active hang - 60 sec

spinal wave freestyle - 3 min

active hang - 50 sec

monday // handstands & center splits

wrist flexion raises - 10 reps x 2 sets

dorsal push up - 10 reps x 2 sets

finger push up - 10 reps x 2 sets

chest to wall HS - 2 sets (49 sec//4 in. away from wall ; 41 sec//3 in. away)

horse stance - 60 sec x 2 sets

heel pull HS - 2 sets (29 sec//8 small pulls//2 2 sec- hold ; 30 sec//2 small pulls)

isometric straddle split hold - 45 sec x 2 sets

back to wall HS far from wall - 5 reps each side x 2 sets

straddle good morning - 10 x 10 sec hold on last rep x 2 sets

wrist shake cool down - 30 sec each direction

CHOREOGRAPHY (3:08 PM - 5:15 PM // 2 hr 7 min)

choreo for class - accha lagta hai, o saaki

today i wanted to choreograph in bulk so i don’t have to choreograph for class for the rest of the month. i was exhausted though, and didn't get very far. which makes sense because i did more than 2 minutes of one song, where as usually i do 2 min total for all my classes. so my monday class should be good to go for a few weeks, and tomorrow i’ll probably do class choreo again and try and get all my classes done for the month. i can’t keep having my energy distracted by class choreography because it does require a different part of my brain. so it’s not as fun and may not be my creative choreography yet, but i genuinely believe this will give me the space to truly explore on a deeper level.

TEACH (6:00 PM - 7:00 PM // 1 hr)

bollywood - naach meri rani & accha lagta hai

teaching today went by pretty fast since we spent the first half of class reviewing the end of naach meri rani, and then starting a new song takes a little time because they listen to it first, plus with ladies teaching takes longer. but i didn’t mind too much today, and tanvi is just so enthusiastic and just LOVES moving you can tell, it’s amazing! her energy gives me life in class honestly, i’m grateful to have her as a student. 

[movinginto2021]

jan 10, 2021

TEACH (6:00 PM - 8:00 PM // 2 hr)

taught dream team junior and senior today. i was tired and not in the mood (already feeling a little burned out and it’s been one week of working lol), but it flew by. teaching the juniors is always a little endearing because little arohi is such a gem, and some of them genuinely care and ask questions. i thought senior team would feel good, because i'm teaching ang laga which isn’t easy. and i had fun doing my dance myself, but the enthusiasm and energy and focus of that class is actually surprisingly low. maybe because they’re old enough to have darkness and bad energy during a tough time, which i get, but it’s just sad that teaching dream team, what was once one of my favorite classes, isn’t that rewarding anymore.