Nia dance Fitness and Pilates classes in Rossendale
FOCUS
Below is the present focus we are using in Pilates.
Previous foci are still listed here lower down.
Nia also uses many varied Foci for classes, these are given at the beginning of each class.
FOCUS FOR NOVEMBER DECEMBER 2011
Our focus for this term is 'The Centre'. The centre and the very core, really zoning in on neutral spine and how our core engages and switches on with the pelvic floor. How the pelvis literally means bowl in Latin is also the home of the 'hara' our energy center and store for our life force.
What does it really mean to 'be centred'? learn techniques to calm and balance yourself.
When we move arms and legs away form centre this puts a challenge on our core and our back, if the core is not strong and we dont know how to engage and switch it on this is when injuries can happen especially when lifting things.
FOCUS SEPTEMBER/OCTOBER 2011
Our focus for this term will be on lengthening, with the the affirmation think TALL.
This is a great focus particularly for anti aging but often when we 'think we are standing tall we are over 'trying' and can extend and exaggerate the 3 curves in the spine out of neutral, ie lower back, upper midback and the neck.
Most exercises will be familiar but as you know, if you have done Aurora's classes before, where you place your focus can change the whole dynamics of the move.
So lets Step into this Autumn by walking tall...
update--- 7th September 'half way into our course and I am delighted with the feedback already, : I am taller I can reach the pot off the top shelf without clambering to get on the worktops!! : I walked elegantly as I squeezed between two chairs holding my feather and pearl : I managed a demanding 2 hour off road bike ride without so much as a twinge in my back :
I loved the focus on the base and feet, I've gone out and treated my feet to pedicure, polish and toe rings- celebrating my feet for what they do for me everyday!
well done folks :)
FOCUS FOR JAN /FEB 2011
TWEAK- The focus at the beginning of this new year is to tweak. This is a concept taken from Nia. Tweaking takes you deeper into your own awareness of your bodymind connection. It allows you to adjust, to be curious, to sense YOUR body and its needs. Tweaking is about fine tuning but without getting hung up on getting 'it right'.
That means sometimes playing around a little, experimenting with tiny adjustments/changes to get more from where you are. eg, to experience more of a stretch (flexibility), more muscles stimulated, increased sense of balance (stability), more comfort and as Nia philosophy goes more pleasure!! (tweaking can be applyied to many aspects of your life) . All this means taking more ownership of what you are doing, more responsibilty for yourself, we're not robots , we are unique, so find what works for you!
Everybody has an Individual way of moving....
In Nia there is the concept of 'The Bodys Way' and ' Your Bodys Way' this means working with the body by looking at correct anatomical alignment and architecture, working with it not against it . Alignment isn't static, its a constantly moving picture. eg, optimum use and alignment of forearm and upper arm is designed to spiral and move out and in towards the body, not in straight lines as most fixed gym equipment does.
This also leads us to the subject of balancing your training... Nia and Pilates are a wonderful compliment to each other.
So TWEAK with your moves. Develop your AWARENESS of your body. Heighten your SENSES.
Pilates has always been about do less and gain more, but this is done with fine tuning your technique.
These skills will crossover into your everyday life, its the small things you do everyday that make the difference! Acknowledgement- Pictures taken from Eric Franklins Books, highly recommended. (Dynamic Alignment through Imagery) (nerves hang like the branches of a willow tree)
Words of interest:
somesthesia - the perception of tactual or proprioceptive or gut sensations; "he relied on somesthesia to warn him of pressure changes
somatic sense - the faculty of bodily perception; sensory systems associated with the body; includes skin senses and proprioception and the internal organs
proprioception - The unconscious perception of movement and spatial orientation arising from stimuli within the body itself. In humans, these stimuli are detected by nerves within the body itself, as well as by the semicircular canals of the inner ear.
kinesthesis - the ability to feel movements of the limbs and body
Focus for Sept/Oct 2010
Our focus for this course will be right left co-ordination of the body and brain- Contralateral movement. Humans are contralateral beings in reference to their neurological organization. The automatic sequencing of upright muscle movement (walking and running) is meant to be always coordinated the same way. That is the right arm goes forward, the left leg will do the same and when the left arm goes forward, the right leg will do the same. This is what is meant by a contralateral (cross pattern) neurological organization.
These are learned processes. They start to be learned by crawling on the ground as an infant. They are further developed by learning to walk and run, and by various games that children play. The complex patterns of which are stored in the nerve messaging patterns of the cerebral cortex, the cerebellum and spinal and peripheral nerves. These manage the switch on - switch off co-ordination of the muscles of locomotion, posture and corrective activity to maintain balance.
When you start new exercise patterns, what the nervous system does is it builds new connections.
Nerves are NOT inanimate wires that transfer electrochemical signals. They are alive and they form new connections.
''You are only old if you don't learn new tricks"
- Peter Robb 10 July2009
benefits include -
-improved balance and co-ordination
-correct re development of spinal muscle tone
-increased movement and support of the pelvis and hips
-improved clarity and mental focus
Contralateral movement is used regularly in Nia and Pilates, it can also been seen in techniques called cross crawl and brain gym. It has been used for people after shock and injury to children who are struggling with reading or dylexic. It is recommend for anybody if you have a sedentary job!!
for more information on movement re patterning see
Focus for June July 2010
Our focus for the next seven week course will continue to build on what we have so far, increasing our awareness of your body.
We will continue to start lying down , listening and sensing your own body, using your awareness. You will then be able to respond to what your body needs during the session. At the end you will have time to acknowledge and sense change in your body and mind.
There will be continued focus on the spine to increase and build on your spines fluidity. Our spines need to be flexible and free moving as well as strong for comfortable alignment of our spine to take place so we can move with comfort, ease and pleasure.
We will look at the alignment of the neck using the feather symbology.
This adds on to wht we have covered with the shoulder girdle and spine focus.
OUR FOCUS FOR APRIL MAY 2010 WAS THE SPINE
The spine or backbone is made of 33 individual bony vertebrae. This spinal column provides the main support for your body, allowing you to stand upright, bend, and twist, while protecting the spinal cord from injury. A healthy spine provides strength, is flexible, and allows movement in several planes. Strong bones and muscles, flexible tendons and ligaments, and sensitive nerves contribute to a healthy spine.
Our Focus for all February/March 2010 was the Shoulder Girdle
By using the term 'shoulder girdle' we will be including the collar bone (clavicle) , breast bone (sternum), and shoulder blade (scapula).
A healthy Shoulder Girdle means your arm and hand movements are anchored loosely, making it possible for you to move your arms and hands freely without the shoulders getting locked or pinching in and up to the ears.
The shoulder can be considered a "ball and socket joint," but it is very different from the hip joint, which is also a ball and socket joint.
The hip joint has more natural stability than a shoulder joint because the ball of the hip is almost entirely surrounded by the socket of the pelvis. In contrast, the shoulder is much more similar to a golf ball resting on a tee, (on its side!) In the shoulder, the position of the golf ball on the tee is controlled by a complicated arrangement of muscles, tendons, ligaments, and nerves. This arrangement is a delicate balancing act, and injuries to the shoulder can upset the balance, causing you to have a significant amount of pain and shoulder problems .
There is a very fine balance between mobility and stability in the shoulder that allows us to have freedom of movement throughout our entire lives, with a minimal amount of pain and problems. Although there are many reasons why this balance can be upset, the causes of the more common shoulder problems are easy to understand once you gain a little knowledge about how your shoulder works.
Our FOCUS For all of January/ February 2010 Was The Hip Joint!
The hips are our connection between the upper and lower part of our bodies- we will include looking at the thigh (eg .hamstrings, quadriceps) and the pelvis and how in the west we often under use the gluteal muscles - so now you can learn to really tone up those bottom muscles in your every day walk by learning how to activate them!!)
The hip is a ball and socket joint which means it should be very movable in several directions but remain stable. Western living doesn't put much demand on the hip socket and as the joint dosen't get put through its full range of movement regularly, the surfaces are not lubricated and the muscles may tighten up and restrict movement. This in turn weakens the area. The range of movement within our hip is very important to our posture , affecting the alignment of our pelvis and our knees .
We will also discover the Psoas, the main muscle that connects the lower body to the upper- which responds to the fight or flight- and is affected by stress and plays a large role in the alignment of the spine.
