Category

Blog

Showing 27 Result(s)
Blog, Refined Pilates, Yoga

ELEGANT FREE LONG LEG EXTENSIONS

updated on Leave a Comment on ELEGANT FREE LONG LEG EXTENSIONS

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

updated on

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

updated on

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.

updated on

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

updated on

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 

updated on

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.
Blog, Pilates, Pilates Instructor Training, Refined Pilates, Yoga, Zoom

SOUL OF THE FOOT PART 2.

updated on

Check our my previous blog https://jennycolebourne.com/the-soul-of-the-foot-part-1/

SOFTENING THE SOLE OF THE FOOT

Have a look at my You Tube video https://youtu.be/JvlADcvaahU

SMALL EQUIPMENT

A humble tennis ball.

SUGGESTION

Make this exercise part of your warm up.

REPETITIONS

3-5 in each position.

RECOMMENDATIONS

This is an exercise, which is good for everyone.

It is very important a person has a lot of tension in the feet.

These exercises are excellent for people who have been through chemotherapy or suffer from numb feet.

Elders may need this exercise more.

Ballet dancers often need this work because of the effect of point work on their feet.

Pregnant women may find relief with these exercises. 

Stand on both feet in parallel and find the classic parallel position

Stand with your heels directly under the sit bones. (To find your sit bones (the Ischial Tuberosity), sit on the floor and rock from side to side. Feel those bones? They are what we dancers refer to as sit bones.)

Imagine two parallel lines. Use the line of your floorboards to align your feet if you have them, or use a ruler. Place the inside edge of the joint of the big toe and the inside edge of the heel against these parallel lines. Close your eyes and in a gentle, non-judgmental way tune into your body. How do your feet feel against the floor?

After tuning in to your body take the tennis ball and place it under your left foot between the first and the second toe. Gently roll the foot over the ball and as you do so feel as if you are molding the foot to the ball. Roll the foot over the ball using a medium pressure until you reach the middle of the arch of the foot.  If you come to a place on the foot, which is painful, stop for a moment and imagine that area softening. Wait until the pain dissipates and then move on. Your aim is to allow the spaces between the metatarsals to open and spread.

Repeat this process between the 2nd and third toe and then between the third and fourth and so on and of course on both feet.

After you have completed the exercise once again tune in to your body and notice how the soles of the feet now feel against the floor.

TOE CIRCLES

Look out for my You Tube video.

REPETITIONS.

3-5 in each direction.

RECOMMENDATION

This is an exercise, which is good for all.

Very important if you feel a person has a lot of tension in the feet.

These exercises are excellent for people who have been through chemotherapy or suffer from numb feet.

Elders may need this more.

Ballet dancers often need this work because of the effect of point work on their feet.

Pregnant women may find relief with this. 

Sit crossed legged on the floor or in any position that is comfortable for you. You can sit on a chair if you like. 

Take a hold of the left foot. Hold all the toes with the left hand except for the big one. Keep them still and steady. Take a hold of the big toe with the right hand and gently lengthen the toe and make 3 – 5 circles with the big toe first in one direction and then in the other. Explore the edges of the circle. 

Move on to the next toe supporting the other toes with the left hand and describing the circles with the right. Continue until you have done the exercise with each toe and then, do the exercise on the other foot.

Stand up and check how your feet feel against the floor.

ENCOURAGING THE SPACE BETWEEN THE BIG AND THE SECOND TOE

REPETITIONS

3-5 in each position.

RECOMMENDATIONS

This is an exercise, which is good for all.

Very important if you feel a person has a lot of tension in the feet.

Elders may need this more.

Ballet dancers often need this work because of the effect of point work on their feet.

Pregnant women may find relief with this. 

This exercise is particularly important for people with back problems.

Sit crossed legged on the floor or in any position that is comfortable for you.

Take a hold of the left foot. Hold all the toes except for the big one

Take a hold of the left foot. Hold all the toes with the left hand except for the big one. Place the right thumb against the joint of the big toe in order to support it and with the other fingers gently lengthen the big toe and encourage the space between the big toe and the second toe. Bring the toenail in a line with the joint and not past it. Keep the toes on the same level.

STRENGTHENING THE ARCH OF THE FOOT

Look out for my You Tube video.

REPETITIONS

3-5.

RECOMMENDATION

This is an exercise, which is good for all.

Pregnant women may find relief with this. 

This exercise is particularly important for people with back problems.

It is good for people with fallen arches or flat feet. 

STARTING POSITION

Start by standing in the classic parallel position.

Draw the toes towards the heels, and the heels towards the toes, as if you were sucking the arches up. Hold for a bit and then very deliberately and carefully place the feet back against the floor being very aware of the alignment and the 5 points.

STRENGTHENING THE ARCH WALKS

Look out for my You Tube video.

REPETITIONS

As much as you feel you need. I used to do this morning and night like cleaning my teeth!

RECOMENDATIONS

This is an exercise, which is good for all.

Pregnant women may find relief with this. 

This exercise is particularly important for people with back problems.

It is good for people with fallen arches or flat feet. 

Once again draw your arches up and then simply go for a walk for as long as you want like that. When you want to stop very deliberately bring the feet back into the correct alignment with a conscious awareness of the 5 points.

The alignment of the feet is very important. The feet support the weight of the body any misalignment will cause strain somewhere. If the feet are not aligned the rest of the body will not be aligned.

Copyright : Jenny Colebourne.

Blog, Refined Pilates, Yoga, Zoom

THE SOUL OF THE FOOT. PART 1.  

updated on 1 Comment on THE SOUL OF THE FOOT. PART 1.  

A MAP FOR THE FOOT.  

AN EXERCISE TO OPEN UP THE TOES.

The exercises, practices or meditations are intended to be for every day life movement © not just at the time of exercise, whatever that exercises may be.

Feet.  Honoring the feet.  Grounding.  Feeling and Sensing the Earth. Feeling and sensing the power of gravity and allowing it, to fully affect us.

SUGGESTIONS.

Try a reflexology treatment before exercising.

Walk barefoot as often as you can especially in nature. Feel with your feet different surfaces such as mud, autumn leaves and beach pebbles.

Paint each toenail a different color to become more conscious of each toe.

Bring your awareness to the space between the big toe and the second toe. Paint or decorate this space with henna or lipstick. 

Reiki your feet.

Stamp your feet as in African dance.

Read and practice the grounding meditation (page 147) in Faeriecraft by Alicen and Neil Geddes-Ward. 

Remember people bow down to the feet of the guru.

Remember that Mary Magdalene washed Christ’s feet. 

Feet are to be revered. 

Experience having your feet washed and oiled by your lover or friend. 

Choose a lover or friend to honor their feet. 

Wear shoes that are made of natural materials, that breathe and are soft and pliable. Think of the Native American Moccasins.

Essential oils related to grounding are Myrrh, sacred as one of the gifts from the wise men to Jesus at his birth.

 Guinevere frequently used patchouli essential oil for healing.  Vetivert is an essential oil, which in addition, assists in balance and offers protection. 

Frankincense, another of the gifts to Christ. 

Rosewood and Elemi are oils that teach us to grounding in order to move into the highest and most spiritual of centers, the crown chakra. 

I suggest you add a few drops of these very precious oils to base oil or cream and massage it into your feet and legs.

Athletes in ancient Greece oiled their bodies before exercising. Make sure your essential oils are pure and of good quality.

Crystals helpful to feeling the earth are garnet, ruby, red jasper, black tourmaline, and smoky quartz. They can be placed in the room where you exercise or worn. 

Clean crystals before using them and then on a regular basis.

INTENTION.

To use the feet more consciously in a balanced way, sensitive to changes in alignment. 

Toes placed on bar of the Reformer (Pilates Equipment) in parallel.

To feel the earth, and the support of the earth, through the feet.

To use the whole sole and soul© of the foot.

To allow the feet to have a sensitivity softness and pliability which allows you to listen to the earth, gives you strength from the earth and allows you at any given moment to take flight in any direction.

To enjoy and participate fully with gravity

THE ENERGETIC AND MENTAL BODY.

The energy of the feet and legs is governed by the root, foundation or first chakra. This energetic center is associated with our relation to this earth, family and ancestors, tribe and country. It represents our life path.

The color of this chakra is a poppy red.

ALIGNMENT AWARENESS.

Start by looking at alignment of the foot and leg in the parallel position.

Standing, have your heels directly under the sit bones. (To find your sit bones (the Ischial Tuberosity), sit on the floor and rock side to side. Feel those bones? They are what we dancers refer to as sit bones.)

Imagine two parallel lines. Use the line of your floorboards if you have them. Place the big toe and the inside edge of the heel against these parallel lines.

To check that you have equal weight on both feet rock gently from side to side until you come to a point of balance. I suggest you start with a slightly larger rocking movement and then make it smaller and smaller until it is minute to sense where your weight is equally on both feet.

We now need to notice whether the weight of our body is centered on the middle of the foot and not to far back towards the heels or too far forward. At the outside of the foot you have a small bump called a Tuberosity. Check out The Anatomy Coloring Book. The ideal is to have your weight evenly distributed between the front and the back part of the foot. The front part of the foot would be the toes and the metatarsals and the back the heel. Place your index finger at the Tuberosity and open your thumb over the top of the arch. This gives you an idea of where the metatarsals end and where the center of the foot is. Stand upright and this time gently rock your weight back and forward starting with slightly larger movement and ending with tiny ones until you sense where your plumb line is. 

Please be aware that we are focusing on the feet now. 

The posture of the rest of the body will have repercussions but we are starting from the base up. It is impossible for the rest of the body to be in balance without the feet being properly aligned.

THE MAP OF THE FEET.

Imagine you have 5 points on the sole of the foot.

Point 1 is underneath the big toe, point two under the small toe, point 3 is at the outside edge of the heel, 4 the center of the heel and 5 the inside edge of the heel. Each of these points should have an equal amount of weight or pressure on them. Imagine that and energetic line extends straight down into the earth from each of these points. Imagine them going very deep and color them red, the color of the base chakra. 

Study a reflexology chart.

EXERCISE FOR FOOT PLIABILITY.

Choose a sitting position, which is easy for you. I usually sit on the floor cross-legged. Sit on a chair if you find this position challenging. 

Always handle your body with respect. Take right foot in your left hand. Remember the right side of the body is governed by the left side of the brain and relates to the masculine line, your father, your grandfather, your great grandfather. Remember your male ancestors with total respect as you do this. The right side of the body is associated with male qualities; it is the yang side strength, the peaceful warrior, positivity, protection, and hunting. Thread your fingers through each of the toes so the second finger will go down in between the space between the big toe and the second toe. The third slots in between the second and third toe and so on. You may have to press the fingers gently down in between the spaces. Remember the Reiki law “just for today do not worry”! Each time you do this your feet and toes will become more pliable whatever your age. Softly bend your metatarsals first in one direction then in the other. Remember that energy follows thought. Gently focus with love and respect into the area you are working with. If you have worked with the anatomy colorings see the bones as you do the movement. 

You might want to pause as you move into the point of stretch. Notice where you may have resistance or perhaps even pain, have your tender focus there and breathe out visualizing the resistance melting away. You may wish to repeat this a few times.  Allow yourself to move into a new space in the foot. There is a continuous process of surrendering. The more you move into new spaces in the body the more joy reveals it self. 

The number of repetitions is not important. Deep work transforms and the memory of it stays in the body. Move into a timeless zone where anything is possible.

Usually I suggest that you notice simply the number of times you need to do this on the right foot and then do the same number on the left even if you feel one side less pliable for reasons of balance.

It is important not to judge any thing you feel but simply be with it. Judgment closes the door on new more profound information revealing itself as well leading us of in a direction away from our 100% attention on the body. Allow your body to speak to you. Allow your foot wisdom to reveal itself to you and in the process allow the body healing in motion©

Copyright Jenny Colebourne.
Blog, Illium Center of Light

I LOVE “THE CRAB” BECAUSE………..

updated on

REFINED PILATES “THE CRAB”

MY ORIGINAL SOURCES.

America and, most importantly, I learnt a lot of the fine details from Jerome Andrews.

RECOMMENDED.

This exercise is good everyone.

PREGNANCY 🙂

Pregnant women who are well exercised can do this exercise until the belly is too big.

LEVEL.

Advanced.

REPETITIONS.

 3 – 5.

NOTES.

This exercise is performed  in smooth, continuous way. It may be too extreme for those with knee problems. I love this exercise. It is one of my favourites! I love the fact that the whole spine is stimulated. Touching the crown of the head down has a knock on effect throughout all the body’s diaphragms. Keep as round a shape as possible, like a continuous circle and as close a shape as possible.

Themis Andreoulaki. Dancer and Graduate of Refined Pilates Teacher Training.

STARTING POSITION.


Sit in a crossed leg position. In yoga this is sometimes referred to as “Easy Pose”. Take a hold of the big toe by sliding your second and third fingers in between the first and second toes, right down to the root. Bend the fingers around the big toe so that they are holding firmly and are curled towards and meet the thumbs. This encourages the opening of the space between the first and second metatarsal where there are nerve endings that ultimately connect to the sciatic nerve. This is, by itself, therapeutic for the back.

Mostly I see it taught with the right hand holding the left foot and the left the right. The arms are not crossed and the elbows are gently open.

Jerome Andrews taught us to have the arms crossed. This deepens the curl of the upper back even more. You do have to be careful not to lift the shoulders. In a very deep 1st position of the spine or “C” curve, place the crown of the head on the floor in front of you.

BREATHE IN


Feel as though the crown of the head has roots and maintain a feeling of it being pulled down into the earth. At the same time, feel as though the tail bone is being pulled down into the earth in the opposite direction. Think of your tail as being like a sensitive feeler. The front of the body is very soft. Begin sending your awareness along the spinous processes at the back of the spine. Think of each one as being sensitive alive, fluid and sensing. Start at the end of the spine and move up vertebra by vertebra until you arrive at the top vertebra which is behind your nose. Move up in your awareness two steps more, to the centre of the brain and then to the crown of the head ( the part which was soft when you were a baby) which is touching the floor. Allow the curve of the back to deepen. The opening in the back of the lungs on the in breath encourages a even deeper curve.

See my blog on the “First Spinal Succession” https://jennycolebourne.com/jerome-andrews-pilates-the-first-spinal-succession/

BREATHE OUT


Continue to have the feeling that the crown of the head to pulled down to gravity, to the earth. Begin, at the same time focusing in the very tip of the base of the spine (remember it is sensory) and let it travel towards the floor. This may seem like a long journey to you! Don’t be temped to hurry. It is worth the wait. Very simply the energy of the tip of the tail surrendering to gravity is so great it rolls you back vertebra by vertebra, traveling along and sensing the spinous processes. You will feel a powerful opening, energising and sensitising of the spine. If you have a tendency to be stiff in the lower back and you are careful to take this two way energy as far as you can you will be rewarded with a good opening there. It is vitally important for any tension in the hip joints to be absent. Roll all the way back onto the back of your neck. The knees come to the floor. The feet stay close to the buttocks.

BREATHE IN

Stay up in the stretch and lightly change the legs. This movement is like quick silver and tests if you are relaxed in the hip joints.

BREATH OUT

Roll starting back from the the very first vertebra of the cervical spine. This time feel as though you do not wish the knees to leave the floor to increase the stretch. Roll back vertebra by vertebra, spinous process by spinous process, until crown of the head touches the floor.

©Jenny Colebourne.
Blog, Illium Center of Light

A FASCIA RELEASE DIAPHRAGM EXERCISE.

updated on

FASCIA RELEASE DIAPHRAGM EXERCISE.

The diaphragm has the largest concentration of fascia in the body. Releasing the natural movement of the diaphragm allows us to breath deeply and easily, with the many positive consequences that breathing well brings. Breathing is a natural massage and stimulation for all the organs of the body. 

Releasing the full movement of the diaphragm is good for all of us, but it can dramatically change, for the better, conditions such as kyphosis, scoliosis and  common neck and upper back tension.

RECOMMENDED.

This exercise is really important for everyone and highly recommended for those who have a problem breathing deeply, kyphosis, scoliosis and neck and upper back tension.

I have noticed that many people have not had the experience of how the body feels, internally, as they breath. This exercise helps them to become aware of the action of the diaphragm and to be more in touch with the internal mechanism of breathing. I find people breath much more effortlessly once they understand this missing piece of the puzzle.

REPETITIONS.

1 set.

STARTING POSITION

Themis Andreoulaki. Dancer and Refined Pilates Teacher. Graduate of my Refined Pilates Teacher Training.

Lie on your back with the knees bent and hip width apart. The leg alignment is really important throughout this exercise. Please refer to my previous blog on leg alignment. https://jennycolebourne.com/good-leg-alignment-is-essential-for-everyone/

Bring the arms above the head and bend the elbows. The right middle finger accesses the fascia through the skin just below the left elbow. The left middle finger touches the skin just below the right elbow. The arms are on the floor. Remember to really surrender the weight of the upper back into the floor. It helps to imagine you are floating on your back in the sea or falling backward onto a comfortable feather bed. Imagination is powerful ia a powerful tool. Use it.

PART 1

BREATHE IN

BREATHE OUT

Keeping the left hip still, it is your anchor, lengthen, or stretch, between the left hip and the left elbow. We need to be gentle if we wish the body to respond. The reason why the middle finger is used is to access the fascia The amount of pressure we use is about the weight of a leaf falling to the earth. No more. Ask yourself if you respond well if someone pushes you! It’s the same with your body, it doesn’t like you to push it around.  Use enough pressure so the body will cooperate you, otherwise it’s resistance kicks in. 

Be careful that you do not go into a side bend. You maintain your sense of axis. It is as if you wish to un-stick your last rib.

STRETCHING EFFECTIVELY.

When we want to stretch an area of the body there is a still and stable point. In this case it is the hip joint. Then there is a post that we pull from. In the exercise this is the middle finger accessing the skin below the elbow. Whatever is in between, muscle tissue, bone is as relaxed and passive as possible AND surrendered to gravity. We allow an opening a stretch to happen and each time we repeat it it will be different because the body has already opened up.

Repeat on the other side.

Repeat the whole thing 3-5 times.

PART 2

Flex the left foot. 

BREATH OUT

Slide the heel down so that the leg straightens. Make sure that you keep strictly to the leg alignment. Continue to surrender the weight of the back body to gravity. You should feel a gentle pleasurable “opening” in the Psoas and the front of the hip and thigh.

Leave the left leg straight and stretch the right leg down in the same way.

PART 3

Stay in this position with the arms above the head and the legs straight down.

Take a deep breath in, filling the back of the lungs. The breath should be full but without strain. As you breath in visualize the diaphragm traveling down towards the pelvic floor like a lift in a lift shaft. It does not go front or back, neither does it go side to side, it just travels straight down. Remember the diaphragm is centered in the body at the level of the base of the rib cage.

On the out breath, which is long, slow and complete simply stretch the head up in one direction. You can imagine a golden thread extending from the crown of the head and being pulled back. Imagine the three points of the heels being pulled down in the opposite direction.

Repeat 3-5 times.

Relax the arms down, beside you, allowing the palms of the hands to go towards the ceiling and notice how you feel.

NOTE

Try doing the abdominal exercises after the diaphragm exercise. I think you will find them more effective.

Translate »