Jennifer Colebourne, Author at JENNY COLEBOURNE

THE BOW POSE HATHA YOGA AND REFINED PILATES

by Jennyupdated on September 16, 2024September 16, 2024

The Bow Pose is wonderful. Please refer to my blog about the third position of the spine or third spinal succession https://jennycolebourne.com/the-third-spinal-succession/. it is essential that you understand all the details about how to safely enter an arched spine. Doing it in the right way is deeply healing. If we do it with a lack of attention to detail, it can cause strain in the spine.

BENEFITS

The Bow Pose is beneficial for all humans.

The Bow Pose is excellent for anyone who has tension, or strain, in the neck and the upper back. It is. super for people that have kyphosis.

It is essential, in our practice, whether our practice is Pilates, or Hatha Yoga, or another form of movement, that we have a practice that balances movements that are curling the spine with movements that are arching the spine. We should include sideways bending of the spine and spinal twisting. In effect the spine enjoys, and is healthy, and feels good, when it’s able to move easily in all directions. The vertebrae, and the discs between them, are like individual joints. The discs between the vertebrae are strong. They have tone and they also need to be flexible. There shouldn’t be any tightness in the discs, they should be available to movement.

The Bow Pose is excellent for people that have backache, not only because of the arching of the spine, but also the gentle stretch in front of the thighs, which leads to a stretch in front of the hip joints, which leads to a gentle opening of the psoas muscle. This muscle can become very restricted and tight through trauma, through shock. It is an archetypal muscle. It also becomes shortened through our lifestyle which often, today, involves us sitting a lot.

Everyone should be conscious of leg alignment. This is particularly true for people that have knee pain. Please refer to my blog on leg alignment https://jennycolebourne.com/good-leg-alignment-is-essential-for-everyone/. The Bow Pose can be adapted. There are easier variations. I will write about this in a future Blog.

STARTING POSITION.

Remember that if you set up your starting position carefully, the rest of the exercise or Asana will be even more effective.

Lie on your tummy with the arms resting down beside you. Have the legs a little bit apart. Turn the head to one side and relax. For those of you familiar with Yoga, this is Savasana on the tummy. The elbows are.slightly bent. Relax around the shoulder blades. Pay particular attention to the space between the shoulder blades. Really soften in that space. The lower back and the buttocks are completely relaxed. The legs can roll in any direction, whatever is comfortable for you. The hip joints are very relaxed. Surrender to gravity.

BREATHE EASILY AND DEEPLY

In a very, very relaxed way, bend the knees, so that the feet come towards the buttocks. Remember the joints are soft, available, for movement. Reach back and take a hold of your ankles with the palm of your hand. Keep the fingers of the hand softly together. You want to create support with the palm of the hand so your feet can literally rest in your hands. The arms throughout the posture remain very relaxed.

Bring the chin onto the floor, the pressure that this creates in the jaw is actually good for us, because as we lift our head, the pressure dissipates and stimulates the jaw to relax. Relaxing the jaw is important because any tension in the jaw, is related to tension in the neck.

The very first movement that you make is, again, very soft. Send your shoulder joints, gently back of your collarbone. It is a small movement but you will feel your shoulder blades automatically gently slide closer to one another. Concentrate on relaxing that space between the shoulder blades. You won’t be forcing the shoulder blades together. The movement will happen naturally, you just cooperate with that, by softening so that the movement can happen fully. A space will open up between the end of the collarbone and the shoulder joint. This small space brings so much relief when we open it. We actually can feel the articulation in the shoulder joint. Often we have so much tension in these areas that we can no longer feel the articulation. Opening this space is very relieving, especially for people with kyphosis. it is also extremely relieving and important for people with shoulder pains or problems such as frozen shoulder for example. As you move into this posture maintain this opening. Be conscious of it. It is a very beautiful space in the body.

MOVING INTO THE ARCH

Start the third spinal succession from the bottom of the spine. Refer to my blog for lots of detail. Your focus will be on the front edge of the spine which actually relates to a very important energy channel, or Nadi, which is called the Shushumna. Anatomically focusing up the front edge of the spine starting at your tail, (which comes halfway down the crack of the buttocks. It is lower than many of us think), or coccyx, send one vertebra, at a time, up and back. The spaces, or discs, in between each vertebra, open like a fan. In order for the arching to be effective, the back body needs to be as soft as possible, in order to permit the opening in the front body. This focusing up through the front of the spine, starting from the front of the tail, then going through the front of the sacrum then through the front of the fifth lumber, and so on, means there is a delay, a small delay but eventually that process results in the raising of the head and then the lifting of the upper back. The arch is distributed throughout the spine. There is no strain.

When you have reached the peak of your arch, feel the front of the torso firmly rooted. Use gravity, feel like you have roots in this area, the more you feel gravity, the more you feel your roots, the more the legs will float up.

I suggest that you stay up for five breaths. Please don’t strain. if you are not so strong, stay for less your strength will easily grow.

Continue focusing up through the spine, continue re-affirming the spinal succession, starting at the front of your tail, sending one vertebra up and back, and then the next, reaffirm space between each vertebra opening like a fan.

SOFTEN THE BACK OF THE BODY.

Continue your process of softening between the shoulder blades See how soft you can make that space.

The breath really helps us. Take rich breaths. Your breath well deepen with your practice. it is always essential that we do not force but exercise practice in a way that is appropriate for us.

It is balance between not straining pushing tensing being competitive and on the other hand not being too lazy, being focused. it’s a balance that we all seek to find. The minute you find yourself tensing, or being critical about yourself, let go. It is not helpful.

The first and most important focus on the spinal succession. We keep doing that. At the same time because human beings are amazing and we can multi task.

USE THE BREATH TO DEEPEN THE POSTURE.

Let me be clear when you do this. The arch in the spine with each breath gets deeper. If you feel like your arching is lessening, then you haven’t quite achieved, what we are looking for. Keep searching, keep exploring. It’s fine. It takes us time to realise something. Just be aware that utilising the breath, deepens the arch.

USE BREATH AND GRAVITY

On the in breath we consciously lift the thorax up and back, on the out breath we can think about lifting the feet even higher. This means that whatever part of our torso is on the mat, tis more rooted, more surrendered to gravity. Gravity has an energy, the more we feel the roots, the more we will eventually feel an energy come back to us from gravity, sending us up. This is the ballon that you see when dancers jump and i it looks like they floating the air. It looks like there’s a pause, suspension, before they come down. They are using gravity. We use gravity to go higher into posture.

ROCKING.

Eventually, by practising and exploring this movement of the breath, the movement will turn into a rocking. When you take the in breath, the spinal succession, the lifting our up and back of the rib cage, will take you eventually all the way back to the front of your thighs. And the out breath, as you send the legs up, will bring you all the way to your chin. Let me stress this does not happen through you forcing and pushing, it happens through the spinal succession, and through utilising a rich breath. Be a little patient with yourself. Stay true to the movement and the breath. stay true to not straining or pushing.

THANK YOU

Marina Selini Katsaiti kindly shared these beautiful photos.

She studied yoga with me from her student days, and followed two of my teacher training courses. One was a specially designed dynamic course. You will be hearing more about her in a series I am planning featuring some of my yoga students, and how yoga has influenced their lives.

Marina lives in Galaxidi, Greece.

She teaches yoga, is a university professor, has written a book, as well as writing for several publications.

Blog, Fun, Online Classes, Original Pilates Equipment., Pilates, Pilates Instructor Training

✨ PERFECTING THE SWAN ON THE HIGH BARREL ✨

by Jennyupdated on July 2, 2024July 2, 2024

I love the high barrel as a piece of equipment and the round surface of the barrel is friendly towards the body, and the feeling of being high up gives you a different perspective. For older students, it’s a change to be looking and perceiving, from a higher place.

Starting position

Always really take your time to set up your starting position. Avoid rushing. If you start well, the rest of the exercise will follow in a good way

Lie over the top of the barrel spread your toes and place them on the lower rung of the barrel. Wiggle them before to get a sense of the space between the toes. The toes are apart and the heels together, in a soft “V” or first position. The knees are open shoulder width apart. It’s important to engage as many of the toes as you can on the lower rung because they will be an important site support when you start the exercise.

Draping yourself over the barrel, on your tummy, make sure that the hips are on the same level as the shoulders. Relax in the hip joint and allow the coccyx, or tailbone, to soften and hang towards gravity.

The softly, straight, arms are relaxed forward, next to your ears. Make sure the head is completely surrendered towards gravity. I find it useful to relax between the top vertebra of the neck and the vertebra that is melded in to your occiput.

Remember that your pubic phone will always be in touch with the surface of the barrel, especially when you go into the arches. It is a site of support, it supports your arch, so it is , leans against the surface of the barrel.

TAKE A NICE DEEP BREATH IN

The breathing is rich but never strained.

The breath always initiates the movement. It starts just a little bit before the movement.

Make sure that your toes, the pads of your toes, are strongly against the bar, feel the pubic bone firmly against the surface of the barrel and begin the third spinal succession following the front surface of the spine sending one vertebrae at a time up and back, opening spaces between each vertebra. Look at my previous blog where the third spinal succession is explained in detail. https://jennycolebourne.com/the-third-spinal-succession/ The process starts at the toes, ends up at the top of the head, culminating in you feeling an energetic line extending from the top of the head.

The arms come naturally up next to the ears.

It’s very important to be very soft at the back of you, very soft in between the shoulder blades. Softening in that space, helps you open the collarbone and send the shoulder joint back of the collarbone. The spinal succession is always the first thing to study after that you can begin, “decorating the cake” Begin enhancing the movement with the breath. Let the in breath take the ribs up and back supporting your arch.

BREATHE OUT FULLY

Send very positive energy from the toes, in between the legs, out through the centre of the spine, moving into the second position of the spine, on a diagonal. The spine is straight. When I say the spine is straight, it’s moving along an axis, the natural curves of the spine, and the flexibility of the spine, are still present on that axis. It feels a little bit like you’re superwoman or superman as you lengthen forward. The legs straighten, the crown of the head is lengthening on a diagonal forward. if you would like more details about the second position of the spine, and how to achieve it, check out my blog . https://jennycolebourne.com/second-spinal-succession-and-position-for-refined-pilates-and-yoga/

BREATHE IN EASILY AND DEEPLY

When you breathe, it should be rich but easeful. Never strain.

This time be very firm with the legs. They stay straight. You may feel the movement more restricted. Avoid your thoughts getting stuck there. Follow the instructions for the third position of the spine. As you arch, feel the energy passing up from the pads of the toes, through the front of the legs, through the front of the vertebrae. It is even more important to be very soft at the back of you, at the same time, as you really use the pads of your feet and press with them. Feel energy passing from the parts of your toes out through the fingertips.

BREATHE OUT COMPLETELY

You have two movements on the out breath.

Return, using your feet, using the straight energetic line to go to the diagonal, superwoman, superman, second position of the spine, a straight spine, lengthening out of the crown of the head.

Then you bend your knees and relax back down into the beginning position, being careful to keep the shoulders in in the same line as the hips. Relax the hip joint and let the tail hang.

REPETITIONS

The Swan is repeated, with care and attention to detail, 3 to 5 times

Each repetition is different.

Listen to the body and respond to the changes that occur throughout the movement.

The Swan is an intermediate exercise. It is an exercise that calls for flow and grace.

EVERYONE CAN ENJOY THIS EXERCISE

As long as attention and loving care are applied to the details of how we do each movement, to a certain extent these things are covered in our basic lessons, that prepare us for a more advanced Pilates practice, as long as this is paid attention to, I see no reason why most people of all ages shouldn’t do the exercise of all ages do this exercise with the exception of pregnant mothers after the third month

The Swan is wonderful for everyone. It’s fun. It’s pleasurable.

It’s particularly beneficial to people that have tendency to kyphosis and to scoliosis.

Enjoy being a swan on the High Barrel.

Thank you to Anastazia Filippopoulou, my teacher trainee, for letting me take these photographs and to share them with you.

Check out the video of the Swan on High Barrel on You Tube https://youtu.be/px6leaEHyEI

Blog, Refined Pilates, Yoga

ELEGANT FREE LONG LEG EXTENSIONS

by Jennyupdated on April 22, 2024April 21, 2024

Part 2.

Sophia Karasso. Dancer, History of Art Student and student in the Refined Pilates Teacher Training.

Once you become familiar with leg alignment and “Elegant Free Long Leg Extensions, Part 1, you can begin adding part 2.

Having completed part 1. https://jennycolebourne.com/elegant-free-long-leg-extensions/ and You Tube video https://youtu.be/zlZeZitqV7A

Without changing the position of the knee transfer the hands to the back of the thigh.

Place one palm on top of the other for good support.

Continue to surrender the weight to see upper back to gravity.

Begin to extend the leg, be very aware of the leg alignment. https://jennycolebourne.com/?s=leg+alignment

The knee remains in the position that it has come to, in part 1. At a certain point, just before the knee is to straighten, you will probably find there’s a lot of resistance. You will probably find that the tendons around the knee feel very tight. I want you to avoid lowering the knee in order to straighten the leg.

AVOID TIGHTENING THE KNEE IN ORDER TO STRAIGHTEN THE LEG

Themis Andreoulaki. Dancer, Refined Pilates Teacher and Graduate with distinction from the Refined Pilates Teacher Training.

I want you to avoid tightening the knee in order to straighten the leg, at no point does the knee tighten. It’s a joint and it’s designed for movement, not support, so keep the joint relaxed. Instead look deep into, with quality attention,100% focus, gentle focus, no pushing, focus that is imbued with a lot of love and respect for your body and notice exactly where you have the resistance, or tightness and let go of it.

USE YOUR OUT BREATH TO SOFTEN RESISTANCE

Use your out breath to soften wherever that resistance is. The process will be a personal. Different people with different bodies, life experiences and psychology, will have different areas of resistance.

THE KNEE REMAINS IN THE SAME POSITION

There is only one guideline, for all of us, the knee will not move. The knee stays in the position that it’s arrived to. When we get to the point of feeling the resistance then we have to make a study of releasing it. How do I release it? How do I let go?

LENGTHENING THE SHIN BONE

One thing that may help you is to think of the shinbone. Lengthen it. Remember that when bones are alive, they have a degree of flexibility, so think, imagination has power, the shinbone long. It will help think that the toes extend beyond where you see them physically end. Imagine that space has a magnetism as powerful as that of gravity and imagine the toes are being drawn out into space.

You will probably be aware of the new areas of resistance. Your body, your own body with wisdom, will guide you.

A NEW SENSATION OF EXTENDING THE LEG

I promise that you will have a completely different experience of straightening the leg, a completely different sensation, you will feel it coming from a completely different space in the body.

And although the first times, that you do this exploration, it may seem to be slow process.

THE GIFT OF TIME

Give yourself a gift of time. Give yourself a gift of relaxation. Nothing ever good ever came out of forcing.

When you’ve experienced this way of extending the leg 2 or 3 times, then it will become an almost automatic process. A new habit. It’ll be a lot easier a lot quicker.

LEG EXTENSIONS IN A STANDING POSITION OR AGAINST RESISTANCE

And if you want to bring this experience to a standing position or against resistance, one of the secrets is to really, really feel your roots, to really feel gravity, through the supporting leg. It’s the leg that’s a supporting leg that is the strong leg and the more that you feel that ground and the rooting the stronger you will feel and the easier the other leg will float up.

Always be vigilant about the correct leg alignment.

Enjoy these You Tube videos https://youtu.be/OoxMt3xTwyU Devloppé on the Reformer and https://youtu.be/mCwGl3jBrFU Openings to Second on the Reformer

A warm thank you to both Themis and Sophia for the photos.

JENNY COLEBOURNE (c)

Blog

ELEGANT FREE LONG LEG EXTENSIONS

by Jennyupdated on February 22, 2024February 22, 2024

PART 1

PART 1

Leg extensions are beautiful.

When a movement is done beautifully, it is “right”.

When a movement is done beautifully, with harmony, it heals.

art 1.RLeg extensions are beautiful. When a movement is done beautifully, it is “right”.When a movement is done beautifully, with harmony, it heals.

When a movement is done beautifully, it brings joy to the soul.

When a movement is done beautifully, to the person doing, it feels good, to the person observing it, it is art.

This experience is available to all humans. There are no age, race, body type barriers.

To do a movement beautifully it takes time, patience, discipline, awareness, open mindedness and love. It is never achieved through forcing.

It is worth it.

There are many places and ways of approaching the elegant, long leg. This is just one, and the principals of it can be applied to many movements in Pilates, Yoga and life.

PLEASE REFER TO MY BLOG ON LEG ALIGNMENT. ALL OF THE PRINCIPLES OF LEG ALIGNMENT ARE APPLIED HERE. https://jennycolebourne.com/good-leg-alignment-is-essential-for-everyone/

STARTING PLACE

It is always important to start well.

Lie on your back.

Start by being humble.

Start by paying attention to your body, as it is at this point in time, without any need to judge it.

THE BEST WAY TO START A PILATES, YOGA, REIKI, CRANIAL SACRAL SESSION OR DANCE PRACTICE.

There is no separation between body, mind and spirit.

We are magnificent. We are much more than we realise.

Whatever happens, avoid judging anything. STOP criticising. Experience, explore and enjoy your whole self, in either movement, or stillness.

Take the stance that you do not “know” anything. Leave yourself available to new experiences, and leave the door open, to be surprised.

So let’s say we are lying down ( we can practice these principles just as easily sitting or standing).

Let your brain relax and begin sensing the body, through the cells of the body.

I grew up, as a dancer, learning the mind/ body connection. Bossing and pushing my body around with my brain. It is only quite recently, through Bonnie Bainbridge Cohen, to whom I am eternally grateful, that I started to explore, connecting with my body directly through the cells. I, now, find it crazy that I didn’t do this before! There are millions of cells in the body all carrying not only information about, how that part of the body was formed, how it is now, and it’s ancestry.

The nice thing is that, it is direct information, with total lack of judging.

GRAVITY

Surrender the whole of the back of your body to gravity. Be aware that this very different to pushing the back into the floor. Evtually you will have a feeling of being supported.

BREATH

Float on the breath. Let the breath flow, naturally, with ease.

NOTE

All of the above are continuous explorations. We become more and more familiar with them.

THE TRIANGLE OF THE PELVIS

The “triangle of the pelvis” includes the pubic synthesis and the front edges of the iliac crests. These three, boney points, are parallel to the floor, throughout this exercise. At no point does the pubic synthesis go back or front of the front of the iliac crests.

Decide which side of your body is more present. Let’s say it is the left side.

BREATHE IN

Bend the left knee into the chest. Keep the leg in parallel.

Place the hands, one on top of the other just below the knee at the beginning of the shin bone.

The elbows are bent to the side and the shoulders are relaxed. Surrender the weight of the upper back to gravity.

BREATHE OUT

Gently pull the knee into the chest, maintaining the parallel position. Make sure the two halves of the pelvis are evenly on the mat.

BREATHE IN

Hold the knee where it has arrived to.

BREATHE OUT

Make sure the two halves of the back of pelvis are evenly on the mat. Relax, very deep in front of the hip joint. Gently pull the knee into the chest, maintaining the parallel position.

BREATHE IN

Maintain the position of the knee.

BREATHE OUT

Relax the lower back and ease the knee further into the chest, maintaining the parallel position. Make sure the triangle of the pelvis is parallel to the floor.

BREATHE IN

Don’t allow the knee to move out of the stretch.

BREATHE OUT

Relax the back of the thigh and ease the knee further into the chest. Maintain the parallel position. Make sure the two halves of the back of pelvis are evenly on the mat.

BREATHE IN

Fill the back of the lungs with air. Maintain the position of the knee.

BREATHE OUT

Notice if you have any personal areas of tightness or unease. Use your out breath to soften and relax there. See if you can ease the knees closer.

BREATHE IN

Surrender the weight of the upper back to gravity. Maintain the position of the knee.

BREATHE OUT

Very consciously relax and let go of the other leg. Let it hang down.

BREATHE IN

Release the left leg. Let it slide down, along the floor.

BREATHE EASILY

Give yourself time to notice how the left leg feels in comparison the the right.

When you are ready, start on the other side.

NOTE

Take your time. As you become more familiar with recognising personal areas of tightness and resistance you may not need to go through this specific sequence. Your practice will become more personalised. Just make sure you give yourself the luxury of plenty of time and always do the same amount of breaths on each side. Even if, one side is more apparently problematic that the other.

Thank you Sophia Karasso, dancer and Refined Pilates Teacher Training student for posing for the photos and doing the short videos.

Blog, Cranial Sacral Therapy, Refined Pilates, Reiki, Yoga

CONNECTING WITH THE WISDOM OF THE BODY THROUGH THE CELLS

by Jennyupdated on September 18, 2023September 18, 2023

In the pursuit of physical wellness and personal growth, it’s crucial to understand that the way you connect with your body can significantly impact the results you achieve. Whether you’re practicing Pilates, Yoga, receiving Reiki, or exploring Cranial Sacral treatments, the way you connect with your body can make all the difference. In this blog, we’ll explore the importance of connecting with your body in a more profound and harmonious way.

Details and Subtlety are Important

No matter what is your level when you exercise, whether you are a professional dancer or someone wishing to improve their posture, it is the details about how you connect with your body as you move that will make your practice more effective. The details are many. These details, as we hone our ability, become more and more subtle. You cannot avoid the fact that moving or exercising well requires concentration and continuous subtle connection with the body. This level of focus calms us. We may come to a Pilates or Yoga class, tired from a demanding day at work, but we will leave feeling energised, feeling “clean”, like someone washed our aura.

There are so many aspects, so many details, that are both fascinating and essential. This attention to detail is what keeps our practice alive. This is what makes it interesting.

What is of paramount importance is connection, and the quality of that connection, with your body. It effects your entire, not just practice, but life.

We choose a detail to focus on. We give it time (something else we are not very good at. We are always in a rush!). We get better and better at that detail, and then we layer it with more and more detail. This experience is wonderful. As human beings we are potentially so intelligent and have so much wisdom at our fingertips. We have access to so much knowledge. This opens us, to be curious, to receive the knowledge, helps us LIVE in our body, enjoying it, experiencing it’s pleasure and doing those beautiful movements, we always wanted to do, with grace and ease. We heal injuries and open up to our movement potential. We can do that advanced exercise we thought was impossible for us to achieve. Not by pushing, forcing and abuse, but through the body’s own innate intelligence (huge intelligence) and love. Caring for our body. Respecting our body.

In order to do this, we need to be ready to LISTEN to our own body wisdom. How lucky we are!

We need to give up being the dictator, pushing our body around.

How to Deal with Fear

We are often afraid of our body. Afraid because we may have passed through various illnesses, done operations, injured ourselves or had accidents. And who knows what is imprinted in our ancestral memory. We have been body shamed. We are afraid because we think, if we stop pushing, we will never achieve any thing.

We are afraid that we will fall into pieces. YES, we will, and in the ashes, we will find those golden nuggets that will make us into a better person, not just physically but we experience the physical body is not somehow isolated from our psychology, our way of thinking, our feelings and our spirit. Each affects the other. It is impossible to separate them out.

Being kinder to ourselves, we are happier, and in turn, we are kinder to others.

Being more connected to the beauty of our body wisdom we recognise that beauty in others. If you are a teacher this is essential.

Enjoy, enjoy the magnificent gift of your body. Float up into the “Teaser” with ease, experience the true grounding of the “Warrior Pose” and walk your path.

From Force to Ease of Movement: My Personal Journey

I, like many, grew up with the idea that achieving physical goals required sheer force and determination. I used to watch beautiful dancers from the outside and tried to copy them. This approach led to a lot of physical tension, frustration, and even injuries. I thought that “trying harder” was the way forward. However, I’ve learned that this is not the case.

As I reflect on my journey, I realise that true progress came when I began to unlearn these harmful habits. It took time, but the transformation was worth it. I was fortunate to have exceptional teachers who guided me along the way, reshaping my practice and my life. The path to connecting with your body in a healthier way is an ongoing process of growth and self-discovery.

The Wisdom of The Body Cells

Our bodies are intricate systems composed of approximately 37.2 trillion cells, each containing the vast repository of ancestral memory and knowledge. From the intelligence within these cells, our bodies were formed, from the spinal cord to every intricate detail. It’s a fascinating that the knowledge of how to create our bodies still lies within us.

The logical brain, which often acted as a dictator in our lives, should now take a step back. It’s not about eliminating logical thinking entirely, but rather allowing it to find its proper place within the magnificent system of our body.

Moving Beyond Judgment

When we embrace connecting with our body directly through the cells, we shift from judgment to being open to receiving information. We enter the realm of experiencing and sensing—a world filled with new possibilities. In the mind body approach, the left side of the brain connects with the right side of the body and vice versa, creating a crossover effect. However, when we tune into the wisdom contained within the cells of our body, there is no need for this crossover. We receive information directly from the cells of the area we are focusing on.

But to do this, we must be sufficiently relaxed. The magic of this process is that, once we open ourselves to the possibility of connecting with our cells, it happens naturally. It’s as though our cells have been patiently waiting for us to listen.

The Power of Breathing Maintaining a Connection with the Cells of the Lungs.

One effective way to explore this connection is by practicing cellular breathing. By focusing on the cells of the lungs, you’ll discover a breath that originates from a much deeper space within you. Remember to remind yourself to relax your mind during this process.

The attention you give to the area of your body you want to connect with should be wholehearted and nurturing, akin to the loving attention a mother gives to her baby. It’s possible that emotions or realisations may surface during this process. While it can be a bit scary to establish an entirely new connection with your body, the results are consistently rewarding.

My Gratitude to Bonnie Bainbridge Cohen

I am deeply grateful to Bonnie Bainbridge Cohen, whose teachings on “cellular breathing” completely transformed my approach to practice. I first encountered her wisdom at a seminar in Patras, and it has since been an integral part of my journey. Bonnie generously shares her knowledge, and you can find numerous free videos of her teachings on YouTube.

My Refined Pilates and Yoga Classes Incorporate Accessing the Body Wisdom Through the Cells

Incorporating the cellular approach into my classes has yielded remarkable results with students of all levels. It’s a reminder that our bodies hold the key to our well-being, and by nurturing this connection, we can unlock the true potential within ourselves. As we continue to learn and grow, let us remember to listen to the wisdom that resides within the cells of our body.

Please visit my You Tube Cannel https://www.youtube.com/channel/UC2h6-nH_DKi6nVJ9Vn7FZ8w

You are Invited:

FREE EXPLORATION

Saturday 7 October 2023 17.00 – 17.45 EET

45 MINS

Live and On Zoom

Shifting Your Awareness of the body. Connecting to the Body’s Cellular Wisdom.

Breath. Meditation. Curiosity. Exploration. Free Movement.

DM me for details.

Blog

THE FOOT WORK ON THE PILATES REFORMER IS THERAPEUTIC FOR BACK PAIN. PART 2.

by Jennyupdated on August 14, 2023August 14, 2023

Part 2

BREATHE DEEPLY AND EASILY

Don’t be afraid to experiment with breath. Pilates did!

Jerome Andrews taught us exercises with “sighing” breath, for releasing; holding the the breath out, to utilise the healing effect, of the *“still point” and deep, rich in breaths, followed by a soft, blowing, long, out breath. All of these are different and serve different purposes and intentions.

When we release the breathing diaphragm, we release the largest concentration of fascia in our body. This alone can result in relief from back pain.

Colour the breath. Fill it with intention. Breathing in power and energy. Breathing out tension, negative thoughts and judgements of our body.

Let go of the old. Draw in, the the new and the positive.

NEVER FORCE YOUR BREATH

Over time the muscles supporting your breathing system will strengthen. The tension patterns in the fascia of the breathing diaphragm will release and let go. The breath will naturally expand. Until then go with what is easy for you. Float on the breath.

USE YOUR BREATH INTENTIONALLY.

Breath is a conduit to filling each of your cells not just with oxygen, but with positive energy.

Here is an example to practice.

Today:-

Each time I breathe in I think.

“I breathe in energy.” I have practiced this when coming to an ashtanga practice, seemly exhausted, and not knowing how I will get through it. It works! I was so surprised at my practice that day. I started feeling by I might not get through it and finished with the glow and satisfaction of a deep session. I can’t remember what happened exactly but it was good.

“I breathe in light.”

“I breathe in strength.”

“I breathe in clarity.”

“I breathe in knowledge.”

“I breathe in change.”

“I breathe in perfect leg alignment.”

Make an ever expanding personal list and chose one to focus on.

The out breath is a letting go process.

“I breathe out tiredness.”

“I breathe out previous negative thoughts about my body.”

“I breathe out and I surrender more to gravity.”

“I breathe out, and use my sites of support, to release my joints, and keep them relaxed.”

“I breathe out and feel my spine long and relaxed.”

FLOAT ON YOUR BREATH. FLOAT ON HAPPINESS.

BREATHING EASILY IS FREEDOM. FREEDOM OF EXPRESSION.

HAVE YOU OBSERVED PEOPLE WITH SCOLIOSIS, KYPHOSIS DO NOT BREATHE EASILY?

Using the breath well will help these students overcome their problems.

PEOPLE WHO ARE ANXIOUS MAKE THEIR BREATHING SMALL.

It is like they want to hide and to make themselves as small as possible. Deep, regular breathing gives a sense of calm, peace and focus.

THE BREATHING IN THE FOOT WORK ON THE PILATES REFORMER PLAYS A HUGE ROLE IN HEALING BACK PAIN.

I chose even breaths. The in breath lasts as long as the out breath. The in breath is strong as the out breath. It is like a circle. I find the Ujjayi breath from yoga is the most effective. Students’ breathing rapidly improves as does their focus. It is a strong practice.

Variation 1

Let’s chose a breath pattern for our foot work. Let’s choose BREATHE OUT to push out and BREATHE IN to come down.

I know this is the opposite way to the way to the way it is often taught.

Ok. What does this way offer?

When you BREATHE OUT the breathing diaphragm goes up. This gives you more space, internally, to energise the muscles of the pelvic floor for support.

When you BREATHE OUT the belly naturally drops. Take advantage of nature and allow the deep abdominal muscles to drop and engage, naturally, without tension.

When you BREATHE OUT it is a process of surrender and therefore as we travel back we can enhance the sense of surrendering the back of the body to gravity.

Once again, THIS IS NOT PUSHING THE BACK DOWN.

Surrendering the upper back in this way, magically releases, the habitual tension, in the shoulders and upper back. Watch magic happen!

So what does the IN BREATH on the way down offer us?

We can learnt use THE IN BREATH in such a way that we emphasise filling the back of the lungs. This helps us once again to come into touch ever more deeply with the back of the body’s connection with the surface of the bed and the surrendering to gravity.

THE IN BREATH has a sense of suspension. Dancers use it, to seem to hover in the air, at the height of a jump.

THE IN BREATH naturally creates more space between the last rib and the iliac crests. It literally creates more space in the spine.

Expansion.

We can consciously use this to open up the spaces between each vertebra.

Variation 2.

CHANGING THE BREATH TO THE OTHER WAY ROUND

CHANGING THE BREATH TO THE OTHER WAY ROUND is not wrong.

It offers the feeling as you push out of filling the back of the lungs and emphasising the connection with the back of the body to the surface of the mat, of being supported, of taking in energy.

The out breath on the way down can be used to release tension in the joints, and be more relaxed.

WE NEED TO BE RELAXED TO BREATH WELL.

I just prefer the first way. I can get more juice out of the exercise.

Variation 3.

WHAT IF WE USE MORE BREATHS?

Aaaa this is my favourite way:

BREATHE OUT to push out. Read all the notes above and from the previous blog.

BREATH IN AT THE TOP OF THE MOVEMENT AND STAY.

Visualise a line of light extending back in the space above the crown of the head. ( The point where the sutures meet, about one third back from the hair line, the place that is soft on a baby.)

Our imagination is a powerful tool and just doing this will create more space in the spine.

Be careful not to change the position of your ankles.

BREATHE OUT. STAY WHERE YOU ARE.

Feel like you are hanging from that line of light all the way down to your toes, arches or heels (depending on which position of the feet you are using).

Consciously release any tension you may have mistakenly placed in the hip joints.

If you are working in parallel. Visualise the angle of your thigh bones. Check this out in your favourite anatomy book! Many, many, many of of us carry a mistaken image of our thigh bones in our psyche.

Double check if your tail bones are released, the end of your spine. This can result is a deep pain relief at the base of the spine and a widening at the back of the pelvis.

BE PREPARED TO ACCEPT A NEW SENSATION IN YOUR BODY.

It can be a bit scary.

BREATHE IN. THE MACHINE WILL STAY WHERE IT IS for the very first part of the movement to travel down.

Careful not to change your ankles if you are on the toes.

Continue to feel like the line extending from the crown of the head is being pulled out into the space behind you. As our beloved Bonnie Bainbridge Cohen says “space has magnetism”.

Careful not to accidentally tense any part of the spine.

The machine will stay for the first part of the movement BECAUSE YOU HAVE LENGTHENED AND CREATED MORE SPACE IN THE SPINE.

You will get taller with each repetition.

You will feel a pleasant opening in the front of the hip joints which is super therapeutic.

Follow the instructions above and in the previous blog to come down.

REMEMBER WHEN YOU GO TO PUSH OUT AGAIN YOU WILL BE IN A NEW POSITION OF THE BODY. BE CONSCIOUS, AWARE AND RESPOND ACCORDINGLY.

This is why the Pilates method does not have many repetitions.

Each time is different.

Each repetition evokes further change.

Just in case you missed it this is the link for part 1. https://jennycolebourne.com/the-foot-work-on-the-pilates-reformer-is-therapeutic-for-back-pain/

These are the links to some You Tube videos about foot work on the Reformer that you may find interesting.

https://youtu.be/Vnfw4wkG35k

https://youtu.be/zvWamobo9FI

https://youtu.be/7oYZGrLAOw8

“The Still Point” is a description used in Cranial Sacral Therapy. The body comes to a place of quiet, where the cranial rhythms stop. This can last a varying amount of time. The system spontaneously starts up again, often in a more balanced, easeful way.

During the “still point” the body can go into an unwinding process. The unwinding movements come from deep in the body, and can range from small and subtle, to quite large. They happen spontaneously and have nothing to do with the logical mind. It is important not to judge them because the results are always therapeutic/positive. “Still Points” can occur during movements or exercises. The Head Stand in yoga is said to bring you into this state. The 100s in Pilates, with the breath held out, as Jerome taught it, can lead us into a “still point”.

Blog, Jerome Andrews, Refined Pilates

THE THIRD SPINAL SUCCESSION

by Jennyupdated on June 29, 2023June 29, 2023

Jerome Andrews told we that Pilates referred to the arching of the back as the “Third Spinal Succession” and an arched position as the “Third Position” of the Spine.

Refer to my blogs for detailed descriptions of all the other spinal positions and successions. https://jennycolebourne.com/jerome-andrews-pilates-the-first-spinal-succession/ https://jennycolebourne.com/second-spinal-succession-and-position-for-refined-pilates-and-yoga/ https://jennycolebourne.com/fourth-spinal-succession-the-mermaid/

Pilates believed that a flexible strong spine was healthy. We need to move the spine fully in all directions.

HE CONSTANTLY MOVED BEYOND HIS PERCEIVED LIMITATIONS.

I understood from Jerome that it was required, (especially as a dancer), that he move right to the end of a movement, and then he explored how to go safely beyond that. He constantly moved beyond his perceived limitations.

DEEP WORK TRANSFORMS A PERSON PHYSICALLY PSYCHOLOGICALLY AND SPIRITUALLY

Such deep work transforms a person physically, psychologically and spiritually.

This transformation is not done by forcing and pushing (there is enough abuse in our world) but by a keen awareness of the body, at each moment in time, focus, and detailed, dedicated application of the principals of the method, the technique. Pilates stressed concentration as a key factor. For sure you need concentration, meticulous application and a deep, non judgemental relationship with the body.

TRULY MOVE VERTEBRA BY VERTEBRA BONE BY BONE

As with all the spinal successions it is important to move, truly, not approximately, truly, vertebra by vertebra, bone by bone. If you practice this with awareness you will never injure yourself.

Each succession can be initiated at the tip of the tail, or coccyx, which comes all the way down to the level of the anus. Or it can start from the top of the spine. I think of the bones of the skull as the first vertebrae. This is how it is thought of in cranial sacral therapy. It makes sense, as the brain and the spine are one system, A system embraced and supported by the cerebral spinal fluid.

Depending on the movement the succession goes from top to bottom or bottom to top.

THE FRONT EDGE OF THE SPINE HAS A COMPLETELY DIFFERENT FEEL, DESIGN AND QUALITY

When moving into the “Third Spinal Succession” our focus is on the front edge of the spine. It is important to be aware that the front edge of the spine has a completely different feel, design and quality from the back edge of the spine. It is a different experience. The spaces in between the vertebrae open like fans.

In order to allow this huge opening in the front of the body, the back of the body needs to be soft. It partners the front of the body by narrowing, not be forcing, but rather by surrender.

THE THIRD SPINAL SUCCESSION IS ECSTATIC

An arching movement is ecstatic. Special filming techniques reveal that there are small “explosions” in the chakras at the front of the body. These “explosions” lead to a person being more open. It is not just physically beautiful.

EMOTIONAL RELEASE

I remember quite early on in my career I was teaching a beautiful, professional, contemporary dancer. We had come to the end of class and I asked her to do a relaxation on the Spine Corrector. This exercise involved arching back over the barrel. Suddenly she burst into tears. She cried and cried. Although it was the first time that I had experienced a student having such an emotional release. I knew it was possible, in theory, and here it was happening before my eyes. I knew enough to give her the space to cry. Afterwards she shared with me that although she was very flexible, and a beautiful mover, she had always felt a small area of tightness in the chest. She said that when she did the exercise she felt like an energetic “pop” and burst into tears. It was completely unexpected. After she cryed, the tightness was gone.

You might want to look at this “Down Stretch” video as an example of “Third Spinal Succession”. https://youtu.be/X2kwH1LvnyI

Blog

TOUCH AND PRESENCE ENHANCE YOUR PILATES AND YOGA PRACTICE

by Jennyupdated on May 31, 2023May 31, 2023

PART 2

This blog post is for Pilates and Yoga Teachers, and

Students, as Well as Other Physical Disciplines.

This information is Useful for Reiki Practitioners

and Teachers, Cranial Sacral Therapists and other

Body Workers.

Please read part 1 first! https://jennycolebourne.com/touch-and-presence-enhance-your-pilates-and-yoga-practice/

KEEPING THE DOOR OPEN

In order to help other people we first need to practice expanding our own awareness and consciousness. We truly “know” through personal experience. Each person is unique and will experience things in different ways to us.

Keep the door open to further information.

100% FOCUS

Whether we are going deeper with ourselves, or with someone else, we need to be 100% engaged in the task at hand. Being 100% engaged does not mean we are tense. We are totally relaxed, centered and open. This takes practice. Usually, it is not something we are taught in school. We learn it through disciples such as meditating, or practicing Reiki.

QUALITY OF PRESENCE

Please refer to my previous blog which describes various ways that we can ensure we are, with ourselves and others, with a presence that has positive value.

HUMAN ABILITIES

We all have abilities and possibilities that we perhaps have not been previously aware of. Simply leave your consciousness open to that idea.

SKIN

We are all able to perceive deep in the body.

It is important to be relaxed and let go of any idea of trying.

Let’s say you have your hands on someone either as part of a healing session, or as part of an active touch correction, or adjustment.

Go through all the steps that were described in part 1 of this blog. Then, very simply, think “skin”. You will be amazed at how easy it is to sense someones skin. In the beginning you may want, as an exercise, to ask yourself some simple questions. How is the skin? Is it warm or cold? Is it dry or moist? It is a simple practice to hone your perception.

IMPORTANT

It is important that the minute you feel yourself tensing up, or trying, to stop yourself, and return to a relaxed state.

UNDER THE SKIN

After a while, very simply, shift your awareness to under the skin. Here we may be in relationship with the fascia of the body. If you wish ask yourself some simple questions like “What does it feel like here? In this space?”

BONE

Just for fun, now, shift your awareness to the bone in this area. What is the bone like?

IT IS SO EASY

I remember when I first did these awareness explorations in about 1989 as part of my cranial sacral therapy education. I was stunned at how easy and natural it was.

SENSING MOVEMENT UNDER YOUR HANDS

You may at some point notice internal movements happening under your hands. They will always be therapeutic. The body knows what to do, how to heal itself. The best thing we can do is give these movements our 100% relaxed focus and follow, accompany the movement, as closely as we can. Resist the temptation to direct. Simply follow and wait for the cycle of movement to complete itself. It is super important not to judge anything. Do not be alarmed if the movements happen to be big, follow as best you can and trust the process.

This can be done both with a simple hands on position, or as integrated into an adjustment of a yoga asana, or Pilates exercise.

HUMBLENESS

It is best to remain humble in front of the complex, beauty of the body and the power of the universe. By this I do not mean to make yourself smaller, but to be in a state of awe.

SMILE AND ENJOY YOUR PRACTICE.

BE OPEN TO STILL MORE.

Have a look at my videos, with touch corrections, on my You Tube Channel.

Refined Pilates, “Openings to Second” https://youtu.be/mCwGl3jBrFU and “Short Spine Roll” https://youtu.be/tgfqDcJYb7M.

Hatha Yoga, Downward Facing Dog https://youtu.be/DqWuTIlOYpg, Triangle Pose https://youtu.be/FLSGI6J6MQI and Forward Bends https://youtu.be/1e6oQbOY0GY.

Illium Center of Light

TOUCH AND PRESENCE ENHANCE YOUR PILATES AND YOGA PRACTICE.

by Jennyupdated on April 29, 2023April 29, 2023

PART ONE

This blog is for Pilates and Yoga Teachers, and

Students, as Well as Other Physical Disciplines.

This information is also Useful for Reiki Practitioners

and Teachers, Cranial Sacral Therapists and other

Body Workers.

I was so happy to be teaching Marina Selini Katsaiti “live” again!

Touch Corrections from a Teacher and How a Student can Participate and Receive the Full Benefit of an Adjustment.

During the pandemic we were often not giving classes “live”, at all, and then, we were exercising with masks, and keeping our distance from one another. It is only recently that we have felt safe and comfortable enough to have “live” classes and, in cases where there is trust, for teachers start giving adjustments again.

Touch corrections help the student to move into completely new spaces in their body. Without them the student may never understand how to move in a certain way or from a certain place. The experience can change, completely, how a student practices.

GET PERMISSION

It is absolutely essential to get the student’s consent before touching them.

Some countries are much stricter than others. You may need a written agreement.

My suggestion is that you use your instincts. It may be that you have a beginner and you see something that can be improved by a simple touch correction. A simple “May I touch you to help you?”is enough. Usually you get to know the student over time and, as you do, a trust is built between you.

Any adjustment needs to be completely ethical.

If you have any doubts, either from your side, or the side of the student, simply abstain from touching altogether.

As dancers (at least in my time) we were used to being touched. I never, ever, had a bad experience. I did have receive some amazing touch corrections that revealed very important things about my body, and my movement, that I had not realised with verbal instruction. Some touch corrections completely changed my practice.

It helps, and I enjoy the fact, that I live in a culture where people touch a lot.

Here are some guidelines.

LOVE

When we touch a person, we touch with love. I do not mean a personal love, and not a sexual love. Love is a quality, just as peace is a quality, that we sense. We can walk into a space and comment on how peaceful it is. I remember coming from work and entering a space where Reiki was being practiced. You could cut the feeling of love with a knife!

The love I am talking about is not personal. It has no expectations. It just is. As we practice having this stance, it is enough to just think it, and it happens.

People often open up and feel safe when they sense an atmosphere of love.

RESPECT

Learning how important it is to soften in the front of the hip joint to free up the base of the spine.

When we touch a person, we always do so, with deep respect. We honour the human being that has given us the gift of practicing and learning together.

Some people really need to feel respected.

A STANCE OF NON JUDGEMENT

Avoid judging. The minute you judge someone they immediately sense it and tense up. It is one thing to help someone to move deeper into a position or make them aware of an area of the body and another to judge. As a teacher or therapist it is important to leave doors to new information open. Once we judge someone it is as if we close the door to further information which may deepen our understanding as to why someone cannot stretch more or do a certain movement.

THERE ARE NO ROLES

Roles cause a sense of separation. We all learn and experience, together, as one. There is no teacher and student, no therapist and patient. We are one.

Yes, as a teacher may be bringing years of knowledge to the space, but as human beings, we are all interconnected, and the student also educates the teacher.

HOW STRONGLY DO WE TOUCH?

If we are drawing attention to an area of the body, or wishing to facilitate the fascia or cranial sacral rhythm, the touch needed is, as light as a leaf falling to the earth.

Do you as a person like to be pushed around? It is the same with our body, touch too firmly and with an authoritarian manner, and the body will react defensively and tense up. If we touch lightly and “listen” to the body, taking the stance we have mentioned above, the body is likely to respond.

If we sense any internal movements happening, it is important to follow those movements as closely as possible, trusting in the wisdom of the body. It will always lead to an unwinding or release.

Some adjustments that that we do in Yoga and Pilates may involve quite a lot of firmness, or even using our own body weight. It is essential that the teacher knows exactly what she or he is doing and can, tune into, listen to, the body of the student, and gradually ease his or her body into the desired space.

I control how much of my body weight that I need to help Marina move deeply into her Forward Bend. This adjustment is magic for people who are stiff if it is done in the right way.

There is never any harshness or violence involved, ever. You can easily injure someone if you are abrupt and push.

RELAX YOUR HANDS

When touching someone or touching ourselves. Keep the palms of the hands and the fingers relaxed. Usually the fingers are gently closed in order to focus into the body.

We have energy centres (chakras) in the palms of the hands and on the pads of each finger.

HEALING PRESENCE.

We cultivate a healing prescience. We as teachers and therapists emanate love, openness and respect.

HEALING SPACE

One sunny day at my place. The nature around my space is amazing.

When we step into our Pilates studio, our Yoga Shala, our Reiki Space we are stepping into a space which has gathered the energy, over time, of love, respect, peace, openness……a place of support, learning and healing. When we step into that space we change, we are more present and professional.

Students feel this, of course. My students at Illium, in Kolonaki, described feeling a sense of peace and calm as soon as they entered the front door.

VIRTUAL HEALING SPACES

I have learnt, through the pandemic, and teaching on line, for the first time, that the same sense of love, respect, peace and openness can be created, just as strongly, with on line classes.

USE YOUR BREATH TO FACILITATE TOUCH

Start matching your own breath to that of your student. This will bring your two energy fields into harmony and balance and can facilitate what you wish to communicate or achieve.

Themis and I are both breathing out here to facilitate her side stretch.

ADVICE FOR STUDENTS

Only allow teachers and therapists who you completely trust to touch you.

Some people may be very nice, well meaning but they are not meant to work with you in this way.

I remember, many moons ago, I had a very sensitive spine, and when I had pain, I would go to my mentor, the late Lena Trifonopoulou, for treatments. One day, a really lovely lady, turned up at Illium. She was a a physiotherapist and she wished to work with us. I would always “audition” people who wanted to cooperate with us. I told her about the history of my spine. I remember she was so nice, she must have given me a little massage etc and she finished the session with a classic series of moves to test the mobility of the spine. Nothing harsh. The next day my back was out. I went to Lena and she started scolding me “Why did you let “anyone” touch you?” I was defensive, I smile remembering it, I said, “but she was so nice”….I learned my lesson.

Lena, on the other hand, could work miracles with her amazing hands and presence.

Once you have made a decision to trust someone in this way, stay as open as possible, as soft and as receptive as possible. Give in, surrender ….breathe and enjoy the ride!!

YOU MAY ENJOY

My You Tube video https://youtu.be/tgfqDcJYb7M of the Spine Roll on the Reformer that includes a variety of touch corrections.

My Reiki 1 Circle which meets live and on Zoom every month.

Ask to be put on my mailing list to receive all the information for each month.

The next Reiki 1 Circle is Saturday 13 May 2023. 18.00 – 19.00.

Email me for the link.