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Refined Pilates

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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, 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, 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, Jerome Andrews, Refined Pilates

THE THIRD SPINAL SUCCESSION

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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, Pilates, Pilates Instructor Training, Refined Pilates, Yoga, Zoom

SOUL OF THE FOOT PART 2.

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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.  

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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, Jerome Andrews, Refined Pilates

FOURTH SPINAL SUCCESSION. THE MERMAID.

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I have shared with you that Jerome Andrews said that Joseph Pilates spoke about 4 spinal positions or successions. I have written blogs on the first 2. See my blog on the First Spinal succession here https://jennycolebourne.com/jerome-andrews-pilates-the-first-spinal-succession/(opens in a new tab), about the Second Spinal Succession https://jennycolebourne.com/second-spinal-succession-and-position-for-refined-pilates-and-yoga/(opens in a new tab) Here is the 4th.

The fourth spinal succession has to do with lateral bending.

The Mermaid is the perfect exercise to explore this.

MERMAID.

RECOMMENDED.

This exercise is good for everyone. The starting position may sometimes bother those with knee problems but you do have more than one starting position to choose from. Hopefully one will suit the student.

PREGNANCY 🙂

Pregnant women can do this exercise throughout their pregnancy.  At a certain point when the belly gets larger it is better to sit cross legged or in the second starting position.

LEVEL.

Intermediate.

REPETITIONS.

 3 – 5 on each side.

NOTES.

This exercise is performed  in smooth, continuous way, with flow. The breath is always just as important as the movement.

Jenny with Pilates student and dancer Ariadne Kitsou

STARTING POSITION.

Sit on the left hip with both legs bent. The knees are pointing forward and form a zig zag. Relax in the right hip and lower it to the floor. Have the spine long and proud. The pelvis is square to the front. The arms are at the sides of the body, gently rounded as if framing the body.

There is an alternative starting position which is called 4th position in contemporary dance. This is the position shown in the picture. Sit on the left hip. Both knees are bent but this time the front leg is bent at a  45% angle and the shin bone is parallel to the front of the mat. The right knee is bent inwards and goes behind the body. Once again relax in the right hip and has far as possible lower it to the mat. The pelvis is square to the front. The arms are at the sides of the body, gently rounded as if framing the body.

Your focus is in the *middle body.

The arm can come a little closer to the ear.

BREATHE IN.
Being careful not to hyper extend the elbow, feeling the support of the left lung and shoulder blade, raise the left arm to the side and above the head in a wide, graceful arc. Keep the shoulder soft, slide the shoulder blade downwards without strain and bring the arm as close as possible to the ear. Make sure the hand and fingers have shape but that they are not tense. Once there is tension in the hand and fingers there will be tension in the shoulder. Feel the fingers extending out into space.
Feel the sit bones rooted and the crown of the head lengthening to the sky.

The arm could come closer to the ear.

BREATHE OUT.
Lengthen the spine, keep the left hip rooted to the floor and lifting up and over, bent the spine to the right. Keep the body on one plane, this is just a lateral movement which means  both shoulders will be flat to the front. The head moves as a continuation of the spine. Think of the crown of the head as being the last vertebra. At the same time the right elbow comes to the mat directly under the shoulder joint. The forearm  and the palm of the hand are parallel to the front of the mat. Make sure the underneath arm does not block your stretch. Slide it further out if you need to. Feel as though the fingertips and the crown of the head are being drawn out into space. The side of the body facing the mat should soften and condense in order to allow the the stretch in the side of the body facing the ceiling.

BREATHE IN.
Stay in the stretch. Feel of the side of the ribs, facing the ceiling, filling with your breath.

BREATHE OUT.
Deepen into the stretch by relaxing where you feel a resistance or pulling and surrendering the torso and arm to gravity. Remember to keep the opposite hip grounded. Imagine the side of the spine facing the ceiling and how the spaces in between each the vertebrae will be open like a fan.

BREATHE IN.
Roll back up vertebra by vertebra, starting, truly, from the very base of the spine, the tip of the coccyx. You place one vertebra on the other as you move up. This is the fourth spinal succession. As you come up have a picture in your head of where you will return to. You will return to your axis feeling the sit bones like they have roots going deep into the earth and the crown of the head lengthening up into space.

BREATHE OUT

Open the arm to the side and bring it down beside you.

*Middle Body. Imagine your body as if it were in 3 slices. Front body, back body and between those is the middle body.

Blog, Illium Center of Light, Refined Pilates

PRECISION AND THE LIGHTNESS OF BEING.

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THE SIDE LUNGE ON THE WUNDA CHAIR.

When I first did the lunges and some similar exercises on the Wunda Chair I was very impressed by how it automatically engaged me with the pelvic floor and my axis..

ALIGN THE BONES

Precisely align the bones. Geometry is sacred. Aligning the bones makes the movement effortless. The muscles and fascia follow the bones effortlessly and naturally. You will never injure yourself this way.

 I have found it very effective to explore, moving, as if I were just made up of bones. It can put you better in touch with the skeletal system. 

ALLOW THIS MIRACLE, THAT IS YOUR BODY, TO INFORM YOU. 

Rather than acting like a dictator, open yourself up to listen to your body.

Experience sensation fully.

LINES OF ENERGY.

Imagining lines of energy helps the body understand where it should move to. Using your imagination is a powerful tool. 

GIVE YOURSELF SPACE.

Personally I find that when people imagine they have a huge amount of space, their spine lengthens. Movements have more generosity and freedom.

EXPLORING IS FUN.

Being curious about how far the body will go is joyful.

BREATHE

Let the breath take you like a piece of music moves you. Practice breathing just a little ahead of the movement and then allow the breath to colour all of the movement.

There are many ways of breathing, all valid, and all serving a different purpose.

HAVE FUN FLOAT UP. 

The springs are there to give you support. The equipment is designed to be your best friend. Go with it, play with the support and see what it will do for you.

EQUIPMENT SET UP.

One spring up and one down.

REPETITIONS

3-5 on each side. 

Always do the same repetitions on each side. If you do three on the right do three on the left, even if you you feel the one side is stronger. It is a matter of balance.

SET YOUR INTENTION.

What is it you would like to learn about your body in this exercise today. It may be something as simple as, “Today I will not tense my shoulders” or “Today, my legs are perfectly aligned throughout. Or “Today I will feel plenty of space around me.”

Themis Andreaoulaki. Dancer and Refined Pilates Teacher Training Graduate.

STARTING POSITION.

Stand sideways to the chair. Take the bar down with the foot, let’s say this is the right foot, that is nearest to the chair. Mount the chair. Have the inside foot on the wooden part and the align the left (outside) foot along the bar towards the back corner. Place the right (inside) foot on the top of the chair at 45’ angle, the toes towards the front, furthest corner. The exact positioning of the feet will depend on the flexibility of your hips. Bring your axis, your spine (on the line of gravity) between your legs. Bring the triangle of your pelvis ( the front of the two iliac crests and the pubic bone) so that it is on one plane and facing directly front. You may need to release in your hips to achieve this.

The alignment of the knee on the seat is super important. The knee cap is focused directly over the space between the first and second toe. See my previous blog on leg alignment. https://jennycolebourne.com/good-leg-alignment-is-essential-for-everyone/

BREATHE IN.

Draw air into the back of the lungs.

BREATHE OUT.

Slowly and smoothly. Empty the lungs completely.

Feel energy rising from the toes, up through the pelvic floor, up through the spine and out through the top of the head. This energy draws you upwards. You are subtly aware of the left foot on the bar. It never leaves the bar. There is a contact with the bar that lightens as you go up.l

The right foot imprints down powerfully and the leg engages strongly. The pelvis remains facing front. 

Themis Andreaoulaki. Dancer and Refined PIlates Teacher Training Graduate.

BREATHE IN

Smoothly, descend with a sense that the crown of the head continues to be drawn out into space.

NOTES.

It is nice to come to a balance, with the leg extended to the side, on the top of the chair at the end of each set. Make sure you straighten the knee.

ENJOY!!

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