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MOBILISING AND FINDING THE DELICACY OF THE SMALL PARTS OF THE CHEST 

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Part 2.

THE BREAST BONE.

The breastbone (sternum) is made up of three parts.
Between each of these three parts there is a joint, a space that allows movement.

There is also movement available between the breastbone and each rib. You can imagine the ribs like soft, delicate fingers—flexible, sensitive, and capable of subtle motion.

Every joint that connects to the breastbone represents a possibility for movement. This mobility is not only important for physical health, but also for our spiritual well-being, as the breastbone is part of the physical area associated with the spiritual heart centre (the heart chakra).

When we practise sensing and moving these joints with softness and delicacy, we open pathways of ease in the body. Many people find this work deeply relieving for shoulder tension and stiffness.

Exploration

You can do this practice sitting or lying down. Lying down often makes it easier to relax completely.

Place the pads of your second, third, and fourth fingers, of both hands, along the centre of the breastbone.
Touch very gently—as lightly as a leaf falling to the earth.

Always touch yourself with respect and love, the way you might touch a newborn baby.

Be open, receptive, and aware, allowing your body to inform you rather than trying to control it.

Gently attune to your breath and notice the natural rise of the breastbone as you breathe in, and its soft release as you breathe out. There is nothing to force—this movement happens on its own. You may find that as you relax, the movement becomes richer and clearer.

As you breathe, sense the expansion of the breastbone both lengthwise (between its three parts) and sideways (between the sternum and the ribs). When we become quiet and attentive, we can feel how much movement is present even in this simple act of breathing.

Exploration with Movement

Both yoga and Pilates include movements with rounded backs and arched backs. This exploration supports both practices beautifully.

Starting Position

Sit with the soles of the feet together, knees gently open, keeping the position relaxed and easy.
Find a straight, neutral spine—in Pilates this is called the second position of the spine.

Place the pads of your second, third, and fourth fingers again on the breastbone.

The First Spinal Succession or Rounding the Spine

Using an out-breath (or several out-breaths), begin to round the spine from the very tip of the coccyx.
Imagine rounding one vertebra at a time along the back edge of the spine, finishing with the upper neck, the centre of the head, and finally the crown. You can think of the head as the last vertebra for the purpose of this movement. Please refer to my blog about the first spinal succession https://jennycolebourne.com/jerome-andrews-pilates-the-first-spinal-succession/

To fully and richly round the spine, the front of the body must soften—including the breastbone.
Use your fingers to gently encourage the breastbone to release inward, exploring whether there is more space to soften.

Allow the back of the body—muscles, fascia, and the space between the shoulder blades and ribs—to spread wide. Let the lower back and pelvis soften and open as well.

The Third Succession or Arching the Spine

Using another out-breath—my wonderful teacher Sonya Solange Minton described this as a soft blowing breath, as if blowing out a row of candles far away—begin moving into the arched spine, or third position of the spine.

Start once again from the tip of the coccyx.
Send the coccyx gently behind you.
To do this freely, the hip joints—especially the fronts of the hips—need to be very soft.

As you move into the arch, focus on the front edge of the spine. Allow the spaces between the vertebrae to open like fans, one by one, all the way to the top of the head.

Imagine a string attached to the centre of your breastbone, gently drawing it forward.
As the breastbone moves forward, the shoulder blades slide closer together—not because you squeeze them, but because they naturally follow the movement. This allows the front of the body to open richly and spaciously. Refer to my blog about the third spinal succession https://jennycolebourne.com/the-third-spinal-succession/

If you would like to see this work in action, please visit my YouTube video: https://youtu.be/ciat0FX2-DI?si=tkejSBKJt3D3ihCK
“The Fish Pose: Yoga Knowledge, Heart Energy & the Power of Sound”
with my yoga teacher trainee, Stella Tzovara.

Blog

MOBILISING AND FINDING THE DELICACY OF THE SMALL PARTS OF THE CHEST 

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PART ONE 

THE COLLAR BONES

Physical benefits:
Kyphosis
Scoliosis
Shoulder tension
Stiff neck
Psychological benefits:
Openness.
Happiness.
Well being
Self love
Vitality
Remember bones that are alive, have flexibility. They are different from the dry bones, of a dead person.


THE COLLAR BONE IN NEUTRAL OR SECOND POSITION OF THE SPINE


Please refer to my blog about the Second Spinal Succession. https://jennycolebourne.com/second-spinal-succession-and-position-for-refined-pilates-and-yoga/
Place the pads of your middle fingers on the start of the collar bone at the base of the throat. Trace your collar bone with your fingers. Your gentle touch will increase your awareness of the collar bone, its shape and length. Stop at the outside edge of the collar bone, just before the shoulder joint. Do this several time to increase your awareness, and appreciation, of this part of your body. Repeat this, and give yourself the message, that the collar bone has twice the width. You can indicate with your fingers, like drawing a thread, continuing out beyond the perceived boundaries of the body, as well as giving the body space and permission, to feel this wider.
Combining this image of a wide collar bone, with the image of the axis, forms a cross shape, that gives us a sense of balance, strength and grounding.
See video https://youtu.be/D3toKSKU5Sw
When you do this, leave your upper back soft and responsive, especially the space between the shoulder blades, and the spine. You will feel the shoulder blades sliding a bit more together.


THE COLLAR BONE WITH AN ARCHED SPINE OR THE THIRD SPINAL SUCCESSION.


Please refer to my blog about the Third Spinal Succession. https://jennycolebourne.com/the-third-spinal-succession/
Place the pads of your middle fingers on the start of the collar bone at the base of the throat.
Touch lightly and sensitively.
Consciously soften your upper back and affirm, that your shoulder blades are ready for, easy, movement, relaxing, in particular, the space between the shoulder blades and the spine.
Imagine that you are made only of bones. Let the muscles and flesh melt away.
Breath easily and naturally.
Move the place where you are touching forward in relation to your body.
Experiment with how much you can move forward, as you keep softening and allowing movement at the back. Soften the chest to allow for the expansion.
It is a process of allowing your body, freedom of movement, rather than forcing.
Place the pillows of your middle fingers, softly, on the ends of the collar bone just before the shoulder joints.
Move the area that you are touching, back, in relation to your body.
Remain aware of the points of the collar bones at the base of the throat, allowing freedom of movement, and at the same time, mobilise softly this end of the collar bone, letting it move back in response, and freeing further the beginning of the collar bone in the forward direction.
Apply this freedom of the movement of the collar bone to all your arching movements and see how it adds to the joy of arching.

THE COLLAR BONE ROLE IN A CURVED SPINE, COMMONLY KNOWN AS A “C” CURVE OR FIRST SPINAL SUCCESSION.


Please refer to my blog about First Spinal Succession. https://jennycolebourne.com/jerome-andrews-pilates-the-first-spinal-succession/
Play with the collar bone in the same way that you did for the arched spine or third spinal succession. Be particularly aware of the spreading between the shoulder blades are you move into the curve.


YOUR PRACTICE


PLAY with moving your collar bones in all different directions, to increase it’s range of movement.


EXPLORE AND ENJOY YOUR BODY
Experiment with jiggling, and shaking the collar bone, to free it further.
One you have explored and freed the movement of the collar bones start applying this new found freedom of movement to different Refined Pilates exercises, both on the mat, and on the equipment, and to yoga asanas.
Notice how this practice deepens your movement.
Be curious and have lots of fun!

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

Refined Pilates • Yoga • Reiki • Cranial Sacral Therapy. 
How these practices awaken our full human potential

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INTELLIGENCE  MOVEMENT AND MULTI FACETED AWARENESS


Some years ago, a fascinating experiment was conducted at Middlesex University in England. The goal was to identify which students had the highest IQ. Surprisingly, it was the dance students who scored highest.
This challenged a belief I grew up with — that intellectual achievement was the only true marker of intelligence. Over time, and through nearly 50 years of working with the body, I’ve come to understand that intelligence expresses itself in many forms — not just through words or numbers, but through movement, awareness, presence, and subtle sensitivity.
A friend recently sent me a list of famous people with high IQs — among them were many actors and performers. One of the highest scorers? The actor behind Mr. Bean! This only further confirms the deep intelligence involved in creative, embodied expression.


Subtlety Is Power: Why Detailed Instruction Matters


There’s a current trend in teacher training that encourages giving students only short, simple cues — quick sound bites. While this might suit fast-paced commercial settings, I believe it diminishes the profound intelligence that conscious movement can cultivate.
When we slow down and offer detailed, subtle instruction, something magical happens. We engage attention, we stay curious, and we begin to co-create with the body’s wisdom. Subtle awareness is not boring — it is profound and fascinating. We awaken the intelligence of every cell, and begin to listen deeply to what the body needs in each moment.


🧘‍♀️ The Brain’s Natural Role — And the Gift of Ease


True embodiment gives the brain a chance to rest. It allows us to step out of the constant overuse of thinking and drop into something quieter, deeper. When we are over-tired, the brain suffers. But when we move consciously — with breath, softness, and intelligent attention — we activate the whole system in a balanced way.
It doesn’t matter who you are — young or older, a truck driver or a dancer, new to movement or deeply experienced — when you give yourself permission to move with sensitivity and presence, you enhance your ability to do many things at once. You awaken joy, resilience, and healing.
This kind of integrated awareness helps us:
🌬 Float on the breath
🌊 Surrender to gravity
🦴 Soften the joints
💫 Let go of effort and move with kindness
And yes — it’s fun! We laugh when things don’t go as planned. We delight in discovering a new sensation in the spine. It’s joyful, it’s playful — it’s life.


💥 The Power of Awareness in Healing


As awareness grows, we begin to heal trauma stored in the body. This doesn’t mean the process is always easy — but it becomes meaningful and alive. We begin to apply what we’re learning, and the transformation becomes real.
For some, this might mean:
🌟 Standing upright with ease
🌟 Letting go of chronic back pain
🌟 Releasing tension headaches
🌟 Feeling balanced and emotionally steady
These are life-changing shifts, and they emerge not from pushing harder, but from becoming more aware, more sensitive, more in tune with ourselves.


🧬 Intelligence of the Cells: A Cellular Awakening


If you’ve been attending my classes in recent years, you’ll know how passionate I am about awakening the intelligence of the cells.
Why wouldn’t we listen to them? We have trillions of them, each one carrying information about our development, our health, and even our ancestral lineage. This isn’t just poetry — it’s biology and lived experience.
At one time, I thought my deep sensitivity was a problem. I even tried — briefly — to make myself less sensitive. But I now see that this sensitivity is my gift. It’s what allows me to teach, to heal, and to connect on a profound level.
Being sensitive does not make you weak or less intelligent. It makes you attuned. And attunement — to self, to others, to movement, to breath — is a gateway to our full human potential.


💖 Final Thoughts


Whether through Refined Pilates, Yoga, Reiki, or Cranial Sacral Therapy, the intention is the same:
✨ To awaken awareness
✨ To move with joy
✨ To heal, transform, and live fully
If this resonates with you, I invite you to explore with me — to move, to learn, and to discover just how intelligent, vibrant, and alive you really are.

Explore more on my YouTube channel — here’s one video to get you started: https://youtu.be/Y0ExvY0anLk

I’ve written many blogs over the years. One explores the importance of leg alignment — essential for all movement practices. You can read it here, and feel free to explore the others too. https://jennycolebourne.com/good-leg-alignment-is-essential-for-everyone/

Blog, Refined Pilates, Yoga

Embracing Non-Competitiveness in Yoga and Pilates: The Path to True Growth ✨🧘‍♀️

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During my time at dance school, competition was everywhere. It took a toll on my health, both physically and mentally. However, everything changed when I embarked on my yoga teacher training with Rudrani Farbman. She introduced me to a completely different way of practicing—one that rejected competition entirely, both with others and with oneself. 🌿💖

Rudrani emphasized that yoga is not about comparison or striving to be better than someone else. Instead, it is about embracing our individuality and honoring our unique bodies. In her studio, there were no mirrors. As beginners, we were even encouraged to keep our eyes closed. This practice helped us connect deeply with our bodies, minds, and spirits, free from distractions and self-judgment. With our eyes closed, we couldn’t compare ourselves to others, nor could we scrutinize our own movements. Instead, we simply felt. 🙏🌸

As I became a teacher of Rudrani’s method, I learned to give clear and detailed instructions, creating a space filled with support, love, and calmness. Her classes had a deeply meditative atmosphere, something I strive to cultivate in my own teaching. It brings me immense joy to witness students surprise themselves—touching the floor in a forward bend when they thought they couldn’t, lifting their arms higher than expected despite physical limitations. 🌟 These moments happen when people let go of preconceived notions about their bodies and focus on the process rather than the outcome.

Both yoga and Pilates emphasize concentration and mindfulness. Yet, in our modern world, we are often distracted by appearances. Many people look at others in class and think, They are so much more flexible than I am. But this external focus takes them away from their own journey. True progress in these practices isn’t about replicating what we see—it’s about tuning into what we feel. For instance, standing tall isn’t about pulling up the shoulders and straining the neck; rather, it’s about grounding ourselves, feeling connected to gravity, and allowing energy to move freely. 🌍🧘

In our daily lives, we are constantly bombarded by comparisons and competition. But to gain the most from yoga, Pilates, or any form of movement, we must first reconnect with our own bodies. This requires quietness, focus, curiosity, and a willingness to explore emotions and sensations. When we truly engage in this process, our relationship with others transforms as well. 💫

Confidence in our own practice fosters a sense of security and self-acceptance. When we are comfortable in ourselves, we no longer feel the need to compete with those around us. Instead of striving to be better than someone else, we can appreciate their strengths and allow them to inspire us. This shift in mindset removes the harshness of judgment—both of ourselves and others—and replaces it with joy, connection, and mutual growth. 💕

When we embrace the non-competitive nature of yoga and Pilates, we open ourselves to a deeper experience—one filled with self-discovery, acceptance, and shared progress. And in that space of joy and connection, we all rise together. 🌟✨
Blog, Online Classes, Refined Pilates

THE PHARAOH’S BEARD. AN IDEAL ABDOMINAL EXERCISE FOR KYPHOSIS. STRENGTHEN THE COMPLETE LENGTH OF YOUR ABDOMINAL WALL

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RECOMMENDED

This exercise is suitable for all and highly recommended for people with kyphosis.

 Pregnant ladies can do this exercise while they are still comfortable lying on their backs.

REPETITIONS

x 5 – 10

STARTING POSITION

Lie on your back with the knees bent and the heels in a line with the sit bones. 

Make sure your leg alignment is good. It is very important. Check out my blog https://jennycolebourne.com/good-leg-alignment-is-essential-for-everyone/ if you need guidance. 

Have the heels as comfortably close to the buttocks as possible. 

The fingers are laced, the elbows bent and open. The hands cup the back of the occiput. The thumbs access the base of the skull on either side of the spine. The arms are like an upside down triangle. The base of the triangle is the line between the elbows and the apex, a vertebra in the thoracic spine. 

Gently lengthen between the elbows which are, open and on the floor, and make sure the shoulders are completely soft.

Surrender the weight of the upper back completely to gravity.

Make sure the “mask” of the face is looking at the ceiling. 

There needs to be enough space between the chin and the breast bone for the pharaohs beard!

BREATH IN

Use the occiput as a boney handle.

Gently pull, with the pads of your thumbs, the bone up towards the crown of the head. 

The natural curve of the cervical spine remains. 

The balance between the throat and the back of the neck is maintained. 

Create more space between the vertebrae.

BREATH OUT

Energise the muscles of the pelvic floor,

Hollow the abdomen.

Drop the lumbar spine to the floor. 

Make sure the hip joints remain soft. 

Because you connect the muscles of the pelvic floor, hollow the abdomen and drop the lumbar spine so much to the floor the upper body becomes light and the torso lifts a little off the mat, 

Maintain the openness of the throat. 

The “mask” of the face continues to look towards the ceiling. 

The movement is small but exercises the whole length of the abdominal wall. 

BREATH IN

Come back down continuously, lengthening, and creating more space between the vertebrae.

VARIATIONS

This exercise can be done with the legs bent up on a ball, box or chair. Having the feet higher helps you to drop the lower back even more. 

The legs are more relaxed and it is easier to keep the hip joints released.

 Ready to Try It?  

Incorporate “Pharaoh’s Beard” into your daily exercise to feel stronger, taller, more relaxed and with an open heart. Whether you’re exploring optimal  posture or just looking for a mindful abdominal support, this exercise is amazing.  

DM me for personalized guidance!  

✨ Let’s Move Together! ✨

Join my classes for expert coaching and a community that supports your wellness journey.  

DM me to book your place today!  

#PharaohsBeard #AbdominalWorkout #PostureTips #KyphosisSupport #PrenatalExercise #MindfulMovement #FitAndStrong #WellnessJourney  

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

✨ PERFECTING THE SWAN ON THE HIGH BARREL ✨

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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

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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

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

 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

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PART 1

PART 1

P

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

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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.

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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”. 

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