Category Archives: Posture

Posture and Mindfulness

Following this theme that we have been exploring, for some time now, mindfulness, we shift our focus towards posture; posture and mindfulness

We have talked and explored posture in many different ways however this time, our focus is not on the shape(s) that the body creates that we can characterize as efficient posture.

Our focus is more on becoming aware of our spine, our breath, our back and front body and the space there is between them.
Our goal would be to achieve the desired alignment without though creating unnecessary tension, by pulling on the muscle to achieve a specific position.

So how do we do it?

As you will see in the video above we are starting with breathing. Muscles of the back are also called breathing muscles and not by chance. You can do a simple test yourselves; inhale and exhale and notice how your body moves.

By deepening our inhales and exhales, we make all those movements associated with the breath and posture bigger. And so this way we come into a posture without inhibiting our breath and without using more muscle than what is necessary for us to get there.

One thing that I would like to take the opportunity to stress out here, is allowing yourselves to start where YOU are. This is a very important part of the process. We spend so much time trying to look like someone else, that we forget to acknowledge our starting point. However, that is something that will have a major impact on how we get to our goal and how long it will take.

So physically we are all of the same make but we are also different, maybe you have a more extended or arched back, maybe your breathing pattern is shallower, maybe you are stressed… a thousand maybes! So take some time to notice where you are without any judgement, just being a witness to your own experience and allow yourselves to start from there.

Being respectful and loving to your body will not only have physiological benefits but it will also be the first step towards mindfulness.

The benefits of a mindful posture

Talking about benefits, lets see a couple of more…

So continuing the conversation, acknowledgment without judgement doesn’t mean acceptance, but more realizing, identifying where you are and how that feels. So you go through a body scan, noticing where things are and how things are feeling. The labels of good and bad should be dropped for this one, as there is no good and bad, it just is what it is.

Once you have informed your knowing, then you can start the exploration of your other options of alignment

Other options will then offer a series of benefits, such as:

  • efficiency of movement, so you are not using more energy than what you need
  • following the above, you have better use of muscle
  • better balance of forces within the joints so there are no shear forces going through your joints, pulling them off center
  • following the above you can avoid overuse of ligaments and muscle impingement
  • you will have a comfortable breath while standing and moving
  • your diaphragms can work properly, at the appropriate pace with the necessary movement pattern
  • and generally your organs will be aligned and able to maintain their tone and relationships to one another
  • going to the Tango side of things, you can have more freedom in movement as you won’t need to hold as much
  • movements will feel more connected in your bodies
  • you will be able to dance for longer as you won’t be wasting energy and
  • last but not least we will be able to enjoy our dances more

We had to close this list at some point but in reality once you start with such explorations the benefits are more and more and some more..! (haha)

What if I don’t know where to start, with posture and mindfulness

I think our video above can be an excellent start and also our video from last week. They make a good match and can help slowly deepen your understanding of how the different parts of our upper body interact.

Now if you need more guidance we have our regular classes and workshops starting next week and we will be spending some time on such themes. It would be a great pleasure to have you in one of our groups. Help you and me learn and grow together

So if you want to give that a look check out our regular classes here: Online Tango Classes- Live and here are our Mindfulness Workshops

Hope to see you there and then

Enjoy,

Chrisa

P.S: If you want to get started with some body scanning here you go!

The embrace – a place to yield to!

In this week’s Live tango practice, we worked on the suspension created in the embrace. It was an attempt to connect the dots, between the message received through the hands/ arms and the action taken from legs.

Taking the time to yield

I wanted to take the opportunity to explain a bit more in depth the element of suspension, pulse and yielding. These are all words used during this practice and sometimes words don’t communicate in the best of ways what we can communicate through movement.

Let’s start from the latter, yielding, because if we don’t yield we can’t efficiently suspend and create a pulse.
Yielding shouldn’t be confused with relaxing or letting go. We are reaching for the ground, the sky, our partner prior to taking action. In that state we are ready to act, but we have already established our connection, our support.

It is that connection and support that we don’t want to loose while moving. Instead we want to carry it along with us as we go.
And so the lead and follow shouldn’t be described as press and resist, but more as a coming together, as supporting each other. Therefore the frame needs to be elastic, and absorbent without collapsing though. It is that elasticity, that spring that transfers the message through the arms to the body while keeping us connected.

It is in our anatomy

All of this we see it supported by the human anatomy. Even in the most solid element of our body, the bones, there is moisture, there is fluid and elasticity. One of the contractions our muscles create is actually the elastic recoil. Our breathing has a pulse, a spring in it.
We have experience from yielding to the earth, feeling grounded, secure, calm and confident before acting. Or when we immerse ourselves in a conversation with a dear friend where there is a continuous effortless connection. 
We also have experience of things not happening not efficiently. When we try to lift something without the necessary preparation. Or when we are angry and our movement becomes rigid and out of our control. Also, when we are stressed and not breathing properly.

So we have the experience of yielding, connecting and elasticity. It is indeed  in a different context but we still there for us. We can be further explore through Tango and all other dance forms and movement practices.

Leading and Following through the arms

Speaking in Tango terms, I would encourage you to think and practice leading/ following through the arms and not with the arms.

And though it is not easy to explore partnership alone, it is essential. Practicing on your own, allows you to spend time experiencing your body moving and allowing for that experience to inform your knowing. 
In parallel practicing with a partner is equally important. It has to be though someone who is honest and able to share with you their experience. Still though that doesn’t undermine the importance of your personal practice. 
If you don’t spent time self-exploring you can’t have a discussion with your partner, you simply adjust to satisfy them. In order to progress, you need to be able to build on solid grounds, grounds of understanding and awareness. Then you can make conscious decisions on how to progress instead of adjustments on the spot. 

More resources below… 😉

So if I have inspired you to further explore the embrace here are some extra videos to do so:

  1. Finding the embrace: https://youtu.be/EOYvbesyQio
  2. The power game in the embrace: https://youtu.be/GRxD9WYMgKs
  3. Suspension in the embrace: https://youtu.be/5n6XVrUWcEU
  4. And if you would like to see more live practices visit this page: https://bautanz.com/online-tango-practice/

Enjoy,
Chrisa

Argentine Tango Practice

It takes a few years for us to find a good structure for our Tango practice. In the beginning we just do what we did in a class or a workshop. Then we get together with friends and practice different figures probably attend guided practicas
Some of us will keep practicing in some way or form but most will most likely stop after a certain period time.
Interestingly enough in both cases we will reach the same sticky point which is the moment we realize what we have been or have not been doing, serves us no more and that we are officially stuck!

How a Tango practice works

I have found myself stuck a couple of times, feeling that I am making no progress whatsoever. And it is only recently that I realized that for a practice to work it can’t just be plain repetition of steps and rules.

Cognitively understanding and executing steps and being able to perform well in Tango are two very different things.

And so here in Bautanz we invite you to start looking for efficiency in your movement while practicing instead of reviewing rules

https://www.youtube.com/watch?v=ouC0w31siig&t=6s

Why look for efficiency?

One obvious reason is saving ourselves from unnecessary hardship, injury and pain. The road to efficiency though goes through understanding the structure of our bodies and becoming aware of the way they are built to move. Our practice therefore doesn’t start from the end result but from the structure of the human body.

I know this probably sounds like a lot of work and as matter of fact, it is! However, if you feel that you haven’t found your personal style in Tango; that something just doesn’t fit; or that you are stuck or missing something…wouldn’t it make sense to assess your own body and build your practice on the finding of that assessment?

Every one of us has a slightly different body, so what makes more sense:
1. a one way fits all or
2. identify unique strengths and limitations and build on that

I believe it is the latter… and so the videos above and below are created as suggestions, as ideas. They are based on biomechanics. And they are here as starting points for you. Hopefully as you move more and learn more you will be able to put together practices that better serve your own expectations and needs.

https://www.youtube.com/watch?v=UwFdwKl9-ws&t=294s

Soooo would you want to learn more?

Start here..!

https://www.youtube.com/watch?v=u8QFaJRssEs&t=5s

And then you can go here…

https://www.youtube.com/watch?v=jy6tJZOQ0Ws&t=665s

Look people up such as:

Frey Faust: https://www.freyfaust.org
Bonnie Bainbridge Cohen: https://www.bodymindcentering.com
Ido Portal: http://www.idoportal.com
Feldenkrais: https://feldenkrais.com

And surely there are so many more but you get the idea. Move! Don’t just practice Tango!

Chrisa

P.S.: if you are looking to get started with a practice visit: https://bautanz.com/intelligent-tango-programs-and-courses/

Embrace-Go beyond the push and pull

The embrace is where Tango lives… In all practical ways the Tango is created within and through the embrace.

There is a lot Do(s) and Don’t(s) out there on the embrace, so I was hoping to create more of an opportunity for everyone to explore the different body parts that form the embrace, and bring forward more experiential knowledge than Tango-specific advice

Relationship of the Individual Fingers with the Shoulder Girdle and Ribs

Bonnie Bainbridge Cohen of Body Mind Centering

In this video Bonnie, founder of Body Mind Centering (https://www.bodymindcentering.com) talks about the process of creation and specifically how are hands are created from the pinky to the thumb while at the same time our ribs are formed from top to bottom. She then goes on to explore that relationship.

When I first came across the video, I found it fascinating! It completely changed my understanding of my body in space and my relationships with others.
Everyday we reach and touch with our hands, almost everything around us; multiple times a day we are making a choice whether this touch may or may not be reflected in our posture, our movement, our mood.

Leading and following is what we call these very choices in Tango. In the following video using the exercise Bonnie shared above and adding walks and ochos I am inviting you explore the movement chain through the embrace

This was a…bad…experience

Bad experiences… moments we have sworn never to dance with THAT person again… pain, discomfort, frustration… Yes, I know…some memories can be haunting! We now though have a chance to fix it; or some of it

First, we need to understand where the pain and the discomfort we experience in the embrace comes from; and then hopefully though this video you will know how to avoid putting yourself in unsafe positions and how to mitigate the impact of an improper action coming from your partner

Seeing the big picture of the hug

So the videos above will help you immensely in acknowledging dangerous positions and finding healthier ones for the joints. Also, it will help you recover faster if you are experiencing pain or discomfort after a milonga

What though doesn’t recover as fast as the body–and we know that can be rather slow–is our psychology.
I as many other followers have fallen in the trap of avoiding to dance with anyone new because I didn’t want to risk another sore shoulder or back.
it took a long time before I could trust what my eyes could see, in terms of who is a partner who will “listen” to subtle body cues and adjust his/her position.
So, the issue here is not to simply find the right embrace for you BUT to find the way to be flexible and adjust your position to help yourself and/or your partner. Usually the necessary adjustment is very subtle but it seems huge
The feeling of relief though when you find that sweet spot where your embrace is genuine and your movement is free it is even greater!

Trust your body to find it!

Chrisa

P.S: For more videos such as this, on weekly subscribe to bautanz.com and if you want to organize your own practice at home at your own time maybe you would like to take a look at this: https://bautanz.com/intelligent-tango-programs-and-courses/

Ochos as part of a healthy movement diet

These last three we are working on ochos.

We got fitness exercisestips for building a smart practice and of course technique tips

But today I want to take a moment to talk to you about the life-tango connection.

Tango is like life and vice versa

No that is NOT what I am going to talk about…hahaha…but you thought I would didn’t you?

You felt that cliche coming your way! Haha

Don’t worry you are safe!

I want to talk about how this practice like all the other practices you can find in this blog can help you move better in life as well as in Tango

Keep moving

One of the biggest problems people have today is that they are not moving enough.

As a species we were made to move…In fact we survived because our movement became more efficient and we managed in this way to “outrun” our opponents and get food!

Now, this species that it’s whole survival was based on movement is stranded on a chair only to move once or twice a week.

Our bodies thinking that this is the new way of doing things, rearranges our muscles to support it and slowly but surely we start losing range of motion, flexibility and power in our hips, shoulders, spine and all around… We start losing ourselves!

Does any of this sound familiar?

If not, think about the last time your tried to bend over to grab something off the floor aaaand…”OUCH! My back…” came out

Or the last time you thought to yourself: “I am too old for this”

Well, what if Tango was here to help you keep on moving even if you have to take things a bit slower or with a bit more caution.

Follow the tips below for healthier body… they WILL make your ochos better as well!

Space and movement in the hips and spine is something that many of us have lost with time. But you can definitely get some back with the exercises above

Only have the following tips in mind:

  • Find your own rhythm, maybe I am going to fast for you, slow it down if you need to
  • If at any time during the seated exercises you need to put your hands on the floor go for it, just don’t drop your weight on them
  • And if you a friendly wall for your adult ochos, go for that as well, balance also gets built with time
  • Focus not on how big of a twist you can create but on identifying all the movements your body is creating from the outside in, meaning from the skin all the way to the organs and the inside out from your breath, from your blood to your skin.
  • If you can’t twist as much, or can’t have the legs fully extended, that is OK! Not being flexible is not always bad same as being flexible is not always good. Look for safety, for smoothness and flow and flexibility will come with time.
  • Breathe! Yes I know you are doing that already…But breathe into every inch of your body and out of every cell.
  • Notice points of tension and see if you can get rid of it. I am saying if because sometimes that is not possible, no matter how much we might want it. But acknowledging it is the first step towards getting rid of it
  • Do your ochos noticing how the movements you explored in the exercises underlie them. Like the leg-hip-leg-body circuit we explored
  • Without changing any of your current habits, notice how these movements underlie your everyday life. Examine your comfort zone to become more aware of your movement, your limits and your potential

Aaaaand last but not least…. Have fun with it!

I want to take a quick second to thank Jeffrey Posner for the hips rotations he shared on instaInst that inspired this video!

Chrisa

P.S: if you like practices like this one, I think you will love this: https://bautanz.com/intelligent-tango-programs-and-courses/

A 15min Tango practice on Ochos

Last week we used the gym to practice our Tango, twists and ochos

This week we will take a couple of those exercises and built a more Tango-y practice 

Notice a few NOT so profound details
  • There is a section of preparation, something like a warm-up in gym terms.

Do we really need a warm up?
For Tango not really, at least not for what we are doing today….
So why are doing it? Why are we not getting into our Tango stuff right away?
Well, a warm-up is always beneficial, not only for the body but also for the mind. It is an opportunity to notice how our body feels that day, what we need to be careful with and possibly what we need to focus on based on our goals, level, expectations, mood, past injuries etc.
So use those first few exercises to notice how you are feeling inside and out.

  • It is all connected..! 

Ok this is almost like a joke between me and my good friend Jill Newberry Evans for months any conversation we had would lead to: “It is all connected” until we decided to make a video of it.
And in our video too, from the warm-up to the ochos I am focused on connecting the dots…
Lets take posture as an example; to establish a good posture we need to work on flexion, extension, side bending and twisting of the spine and all of the above combined; and that is what we are doing with the very first exercise that feeds into establishing a strong but breathing posture for the 2nd exercise etc.
Or, to have a smooth dance, we need a smooth transition from walks to ochos so we try to build that in our practice as well; going from walks to walks with a cross to traveling ochos

  • Why traveling ochos?

Because they will allow us to experience the connection the ochos have to the walk.
Plus we should actually be using them more on the dancefloor. Compared to the “stationery”-left-to-right ochos they don’t create any traffic on the pista.

  • If you don’t like the way this practice is set up, using the tips above you can build your own practice.

Choose another exercise from last week’s video, pair it with any video on ochos from my channel on youtube or another teacher’s channel that you follow; making sure that it is a smooth match and it is helping you connect the dots.

Sooo that is it…! Send me your questions, feedback or video requests I would love to hear from you.
Please don’t get discouraged if I don’t get back to you right away you will be definitely hearing back from me; I read every email!

And join the Bautanz community for a fresh practice video every week!

Enjoy,

Chrisa