Tag Archives: good posture

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

 

7 exercises for a more enjoyable twist

Coooome on lets twist again…..Oups different dance…!haha

I haven’t done a don’t-leave-the-gym-yet video in a long time, mostly because I haven’t been to the gym for some time…hmmmm…time to change that though.

Turn, twist and pivot

As you might have already gathered from the introduction… I am not really a regular to the gym…I like doing different activities, including going to the gym but I am not a gym freak…

With that being said, please don’t think of these exercises as the only exercises you will ever need, but as great opportunities.

Opportunities? You might wonder…

Yes opportunities for a multi-layered practice.
On a first level you can just do the exercises for a good workout.
Then on a second level you can trust me that they do actually have something to do with Tango
On a third you will think over each exercise and find the connecting thread with Tango
And on a fourth level you can identify the basic principles underlying the exercises and Tango and start exploring those principles in how your body moves generally
Lastly, on a fifth level you can acknowledge how these practices have changed your understanding of your movement, your body, yourself and your relationship with what is you and what is not you.
Etc…

You see..?

On level 5 the exercises don’t matter but at all, they can be any 7 exercise.
But guess what… level 5 doesn’t matter either if you skip all the other levels

And no no I am going to through the journey cliche at you….
You need action, you need a physical understanding of your body through movement to reach a mental and sensical understanding. We understand ourselves through movement not through mental pictures created by others externally.

So I encourage you to try these out notice what they do to your body and slowly make your way to level 5 and beyond..! But first you just have to do it!Haha

Enjoy,

Chrisa

P.S: If you want more videos like this one you can check: Don’t leave the gym yet

 

How to practice Tango even when you are busy

We are all busy, always in a rush. By the time we get home from work it is like 7pm already, and we are just drained, the last thing we think about is Tango practice

Part of us really wants us to practice our Tango. There is that little voice inside our head that says: “Come on, you have to…Plus it you will feel so much better afterwards”

We usually face 2 problems:

  1. Time. There are just so many things to work on and so little time left in the day
  2. Not knowing where to start from

I hope that I will be able to show how you can overcome these 2 problems, by sharing with you 3 videos of jam-packed practices touching on most of the fundamental elements of Tango.

When there is a will, there is a way…. Even for busy people!

Time is really not the problem here…. But how we relate to time, how we experience it.

The most common misconceptions with time and practice are directly related to how we perceive time and not with how much time we actually have.

Most people either believe they need hours on their Tango practice to get better and even if they find somes time the rest of their life takes over.

When I first started practicing Tango, I remember I had booked a studio for 1 hour and I was soooo excited, I couldn’t wait…!
The time came for me to hop in the studio…
10mins later, I look at my watch… and I was soooo disappointed…
Those 10mins had felt like 20 to me…haha

That first day I really had to push through, make myself focus and stop the frustration from taking over. The next time though I knew… I only needed the room for 20mins.
And I stayed at the same time-level for a long time until I naturally one day, felt the urge to stay longer.

So you don’t need hours. Instead start with 10mins of focused practice and build your way up from there.
As you build your practice, you are building your awareness as well, making sure you stop BEFORE your technique fails you.

And of course I have a story for the second time-trouble element…haha…simply because it naturally comes with adulthood

There are other things that are more important than Tango in life, like making lunch for the next day or doing laundry.
And no matter how much you try even those 10mins of Tango practice can easily get sidekicked by something more important.

This is what I did…. I put my practice in my calendar as another class. As another business thing I need to do. I scheduled it in as work.
Making it equally important as a class or a show.

Now you might say that IS part of your job… Which of course is true… BUT… taking care of yourself is YOUR job.
Nobody can do it for you and if Tango is something you are passionate about, practicing for it will bring a special feeling of accomplishment in your life plus it will give better posture and balance–important things for a comfortable life

The only time I wouldn’t do my practice is when I felt stressed about something that needed to get done or when I was too tired to focus… In cases such as these I really think the best thing to do is either go and deal with the stressor or rest

But what if you don’t know where to start from?

Well the answer to this one is rather simple…

Start from HERE…hahaha:

Enjoy,

Chrisa

10min Tango practice on leg strengthening, alignment and side steps

Okay! Now there is tip-heavy video coming up on leg strengthening and alignment so I don’t want to take time here to give more tips instead I would like to use this space to suggest a few Practice combos; a few other videos that could work extremely well with this newer video so you can grow your practice

First things first though… Your video for the week…

10min Tango practice on legs, alignment and side steps

Sometimes 10 minutes are more than enough.
Especially when you are starting to build your individual practice it is better to start small and expand steadily as the time goes by.
Why?
Simply, because you are still unsure of what you need to work on, what you should focus on, what your strengths are, what you should invest more time in and how…

You also need to consider this: if you START with a 1 hour practice where are going to go from there?
How will you grow beyond that, when your body and mind starts asking for more..?

When you are building your practice therefore you need to make sure that your short-term goals are not shadowing your long-term goals.

If though you are ready to invest a bit more time here are few directions you can take your practice towards…

1. Focusing on leg strengthening and balance

Add on the video we were working from 2 weeks ago if you want to work more on leg strengthening and establishing a stronger base:

10min Tango Practice on legs and balance

2. Focusing on biomechanics–how our body was built to work

Many of the tips in our video for this week have to do with how our legs move inside our hips and our hips move around our legs.
Understanding anatomy through movement not only will give you greater freedom when you dance/ move but it will also allow you to get to know your body and yourself better.

So if you want to take it into that direction, you can add this video along:

Followed by this video:

3. Making it a well-rounded practice

Depending how much time you have and how much time you can spend on your Tango during the week, you can schedule your practices in two ways:

  1. Every day you focus on something different, ex: one day on legs and balance and the other on ochos
  2. You only practice a couple times a week and so you need to work on all the fundamentals in one go, ex:
    A 20min Tango practice on posture, walks and ochos
4. Focusing on musicality

You can even take this into musicality. Technique and musicality are not at all separate. Aside from the obvious connection–aka the stronger your technique is the easier it will be to focus on the music–there is a more physical connection as well.

How you step, how you twist, how you hold your body and overall how you move will allow you to express yourself differently on the music.
Therefore after this week’s leg strengthening video can do this one:

And then this one:

It all started with leg strengthening…. But you have many choices

We started with a video on legs and alignment and look at where we are now..! haha

You have so many options, the above are only a few examples of the plethora of options that you have.
It all depends on what you want to focus on, what are your strengths and what are shortcomings.
No option is better from the other. All of them have something equally important and interesting to offer you. So it is really up to you where you want to take this!

And that is the beauty of Tango overall..!
You start with leg strengthening but from there you can grow in many many different directions all of which will make you a much better dancer and most importantly a better human.

If you decide it is worth investing your time in moving better on and off the dance floor, Tango is a great dance for that. It is heavy on technique and it throws in your face the question:

Do you want to Tango only for fun OR do you want the opportunity to move freely, get to know your body and yourself better and even become happier?

If you want the latter you should also check this out: Intelligent Tango

Let me know how your practice is going and don’t forget to have fun while you are it!

Chrisa

P.S: I read every email so don’t hesitate to shoot me an email with your questions. If I don’t answer you right away, please don’t get offended… instead give me about a week max..! 😉

 

 

10min Tango Practice on legs and balance

Legs are our base and our connection to the earth.
It wasn’t always like that though…

Lets take a trip back in time…
Imagine having 4 points of contact with the earth… hands and feet or better said front legs and back legs…

When on all fours, our hands are equally responsible for our movement as much as our legs
Our survival depends on moving fast and with efficiency–yes we did travel waaaay back!
For this reason the relationship between our arms and our ribcage iss strong, very strong..!

Time and time went by and we got on our two feet…well… that relationship changed….
It evolved to a connection that is a lot more flexible, allowing us to use our arms to communicate, to reach, to grab…and of course to hug!

What does all that have to do with Tango..?

It has nothing and everything to do with Tango..!

Tango is a very technical dance; and that can be a challenge or an opportunity..!
An opportunity to get to know your body inside out.
To learn how you can free up the upper body so fully hug a loved one.
Or how to chase your child down the street when they surprisingly take off after hearing the ice cream truck chiming by..!
But also on the dance floors, how to fully give in to your partner’s embrace without losing your axis and without tensing up

Practicing Tango and working on the lower body will give you stronger legs of course… but it will also allow you to free up your upper body–core and chest–which is tensing up to keep you balanced.

It is an opportunity for you to reach further, move freer and hug deeper..!

10min practice focusing on legs and balance

One last tip to help you out:
Focus on the connection between the lower and the upper body not though through muscle but through the bone structure.
Feel how your bones are built to move and avoid squeezing, pushing, pulling, pressing etc.
Muscle is level #1 lets grab the opportunity to experience our body on level #2 which is an experience of our bone structure.

Do you want more..?

If so you can check out our page: Argentine tango technique–don’t leave the gym yet

And if you want even more…
Join us, by subscribing to this page, there is a new practice video every week..!

Enjoy,

Chrisa