Tag Archives: mindfulness

Relax to Connect

In our last post we were talking about how we can decode the cue “Just relax and feel the connection“. 

Remember what we said for most advice, under “The Nike” category? That cues and advice under this category, would have been really good advice if only they didn’t come with “just”.
And my first suggestion was for you to remove the word “just” and then re-examine your options.
This is what we are doing here, today. 
Instead of “just relax and feel the connection” we are saying “relax to connect”.

Relax to Connect

Why relax to connect?
Because in order to connect you need to relax. So it is a cue indicating to you how you can effectively connect..!

Relax, does not mean letting go. And does not mean giving up. Nor does it mean being heavy.
I know this might sound odd, but refine relax for the context of dance to mean, having less tone.
So if you have your weight on one leg, the other leg will not have the same tone as the one holding your weight, it will be looser, aka relaxed.

Are we talking about less tone in general?

Yes and no.
In general allowing for a lower muscle or postural tone, would allow you to tap into other systems of the body, such as the nervous system, it gives you the opportunity to do a quick check-in if you like. Also, as you are moving maintaining a lower tone, will give you the opportunity before further engaging the muscles and the bones, to wake the fascia and therefore experience the interconnectivity of that web. The fascia covers our whole body, goes around and through our organs and through the different layers of your muscles.
So exploring this web you are already exploring connection.

It would be a great way to start a dance, especially if it is the first tanda of the night, or if it is with someone and you need some time figure each other out.

One limb versus the other
In the example above, we compared one leg versus the other in terms of tone. This is an approach special to the Axis Syllabus Research Meshwork, where we noticed that though in most dance forms both legs or both limbs have the same tone, there are significant benefits of the free one being of lesser tone.
 
Why is that?
For various reasons, some of which are:

  1. Because if the tone of the free leg is lower it will achieve centration in the hip-joint.
  2. It will give you extra power in your step, without you working harder, as it swings through with its weight.
  3. And it allows you to negotiate better where your next step is going to be. So if for example someone pushes you, your leg can swing to a spot to catch you from falling.

Now, joint centration… What is that?
Let’s stick with the hip joint. There you have the acetabulum, which is concave and looks like a little hat. And then you have the femur head, which is like… yeah… a little head..! 
Centration, is when the hat covers the biggest portion of the head, here is a picture to give you a better idea.
(picture borrowed by orthoinfo)
So when you relax the tone of your leg and you don’t keep it in a specific position it will look for this head-in-the-hat configuration. 

Connection

And just about now I am sure you are wondering… how is all this related to connection..!
One first level answer, is that because of pointer #3 above, aka being able to negotiate your every step, you will be more adaptable in your dance, able to respond faster because your leg swings over and you can avoid that “freeze” that we sometimes get when we are caught off guard and feel that we are loosing our balance.

But this goes deeper. Because connection starts within you.

There are three ways to move a joint, distally, proximally and centrally.

  1. Distal movement, moving the far side of the joint. Let’s say in the hip, dial movement would be bring your leg straight up.
  2. Proximal movement, moving the near side of the joint, in this case if you bend in the hip.
  3. Central movement, when you move both parts together, so in this case if you bend in the hip as you bring your leg up.

Here is an image, borrowed by the Axis Syllabus Human Movement Lexicon, showing the three options, using the wrist as an example, with the grey lines showing the movement; just to give you a better idea.

Distal movement, tends to isolate the body parts moving from the rest of the body. Proximal and Central movement tend to integrate the moving parts with the rest body, with Central movement achieving the greatest integration.

If you try the central movement of the wrist you will notice that your whole body is moving, and the movement is much much easier.

And if you are wondering if this is a coincidence… no it is not!
Central movement, requires the centration of the joint. So for your hip joint, the hat needs to cover the head as you move. 
With central movement we have full-body integration. So your centrated, relaxed, swinging leg speaks to your spine, to your torso, to your arms and through all that to your partner.

And this is why, you need to relax to connect 😉

Because all this can be better understood through movement, our next online Tango Movement Lab is next  week, Sunday March 17 at 3 pm.  I will send you all the details closer to the date.

Until then you can use this video to practice: “Upper and lower body coordination – The key to happy dances”

Chrisa
P.S: if you are looking for more advice ranging from perspective to practice drills, check out our practice guide “It Takes You to Tango”, I think you will love it!

Just relax and feel the connection

After decoding the cue “More Emotion” it is time for “Just relax and feel the connection”.

Have I told you how much I love it when people say: “just …. [fill in the gap]”? And especially at a moment of struggle! 
I love it so much, that I have created a separate category for such advice. It is called … “The Nike”. (haha)

The Nike” category

Most advice, under “The Nike” category would have been really good advice if only they didn’t come with “just”. Think about this specific cue: “Just relax and feel the connection”.

I asked chatGPT, what does it think this phrase means in a dance context. It came up with this beautiful paragraph, that ended like: “In the context of dance, the phrase encourages a more immersive and enjoyable experience by fostering a deeper connection between dance partners.”

Now isn’t that a piece of cake?!?! 
Yeah let’s just do that!
haha

So decoding such a cue, reveals how inappropriate this word “just” is.  Because it might sound easy, and like a really good idea, but it is way more difficult than it sounds.

As a first step therefore, my advice to all teachers would be to refrain from using phrases under “The Nike” category and replace them with phrases that deliver the depth of what you are trying to communicate.
For our cue, you can potentially rephrase it to: “Take a moment to identify the points of contact with your partner; take your mind to the hands, the arms, the solar plexus (diaphragm area). See where some tone/ tension/ engagement is necessary and where you might be over tensing the body. Then see if you can relax a bit in those areas where you feel unnecessarily tensed. Check your connection with partner now, see if the quality of it has changed”.

Our students need guidance, so we need to use all our teaching tools wisely, including words. 

As student, next time you hear a phrase from “The Nike” category, try to see if actually removing or replacing the word “just” makes things any clearer. So for example, as a first step I suggest we change “just relax and feel the connection” to “try to relax and feel the connection” before moving to the second step to the decoding process.

Relax and Connect

Now… the words “relax” and “connect”. 
Let’s start with “relax”. If you hear relax and immediately you see yourself on the couch watching Netflix… or in a spa, well… awesome! I love them both! But we need a different kind of relax for dance..! haha

So for most people “relax” means loosening or letting go and they need to reframe that.
“Relax” means identifying areas where we are creating unnecessary tension and trying to release that, while maintaining a level of readiness to move. It is a matter of muscle or postural tone and managing the level of that tone as we dance.

Now the funniest thing is, that usually in a Tango class, the cue “just relax” comes right after all the cues that ask us to engage every possible muscle in our body..! 
Squeeze your glutes, pull your bellybutton to the spine, push your shoulders down, pull your chest up… aaaand relax! hahaha

So how can we feel ready to move without over-engaging the body, without creating unnecessary tension? 
Well, look at that, we have so many videos on that! (haha)
Here are a couple: Posture, alignment and balance
And one that includes the head: Tango Misconceptions Vol.2

As you will notice in the videos once the head, the torso and pelvis are aligned and once we start building on that relationship and funnelling forces through our masses, we are not only feeling relaxed and ready to move, but we are feeling powerful, secure, confident, and much more at ease.
It will take a bit of practice though..! 😉

What about connection?

And this takes us to “connection”.
We all know what connection means and I think we are on the same page on that one. However, I don’t think we all realize the relationship between relaxation and connection; which is an intimate bond.

Connection requires some tension, some tone. If you completely loosen up you won’t feel connected. So if you perceive “just relax” as letting go, it will be very difficult to connect with your partner.
Think about a cat or dog in deep sleep, you can move their legs around and they won’t even notice. Your don’t feel any connection, you only feel their weight.

Similarly, at the other end of the spectrum when you are working hard to even stand, let alone dance, it is almost impossible to even acknowledge your partner.

So managing to be relaxed but ready to move, like we saw in the videos above, is what can open the door for us to acknowledging the music, our partner, the dance floor etc.

“Just relax and feel the connection”

To summarize… excellent cue but it is not as easy as it sounds..! So at the very least remove the “just”.

  1. As a first step, rephrase to “try to relax”.
  2. Second step, relax doesn’t mean letting go, it needs to be balanced with readiness to move.
  3. Notice any areas where you might be holding unnecessary tension.
  4. Then see if you can relax them a bit, find the appropriate tone. Sometimes breathing helps or a gentle shake.
  5. Change your perception over connection; connection starts from you. Not paying attention to how the different parts of your body interact with each other, how they participate in the different movement chains, can become a road-block to connecting with your partner. So work on connecting the dots.
  6. And last but not least, when working with your partner, identify points of contact, how you establish them, what is their role ( contact, support, direction etc.), and how you can move around them, over them or with them.


Give it a go and stay tuned for more on this subject..!
Chrisa
 
P.S: if you are looking for more advice ranging from perspective to practice drills, check out our practice guide “It Takes You to Tango”, I think you will love it!

Alignment and Balance – Getting to Know Ourselves

Knowing how to use the words “alignment” and “balance” accurately is crucial because they describe the condition of our body. If we mix them up, things can get a bit confusing.

Alignment serves to describe how various body masses relate to each other, like the alignment between the torso and hips. However, it’s essential to recognize that this alignment path isn’t a straightforward line; our bodies consist of curved elements and oblique orientations, making things a bit more intricate.

Balance, on the other hand, revolves around the forces at play within our bodies. Just maintaining stillness doesn’t necessarily imply balance, as we may unknowingly be generating internal friction. Achieving balanced alignment entails finding the optimal position where forces can flow through the body efficiently. In contrast, imbalanced alignment often requires more effort.

Yet, it’s not a simple case of one being inherently good while the other is bad. There’s a nuanced aspect to consider. Occasionally, being overly efficient in our movements might impede muscle growth, prompting us to incorporate conscious inefficiencies in moderation. Additionally, certain dance styles may call for embracing inefficiencies to achieve specific aesthetics.

In the grand scheme of things, it’s about striking the right balance. Being mindful, understanding our bodies, and avoiding excessive strain can prevent injuries, accelerate recovery, and instill a sense of confidence in our movements. So, let’s embrace this journey of discovering optimal alignment and balance to move through life with grace and resilience!

So let’s dive more into this with some actual drills:  

  1. Foot Alignment and the Shift of Weight
    In this video we will be exploring the intriguing world of weight transfer during side and back steps. It is quite common for individuals to inadvertently place an excessive amount of weight on their big toe, which, from a health perspective, is not ideal. However, fear not, as we have you covered with some fantastic exercises designed to help break this habit. Our primary objective is to guide you towards adopting a healthier foot alignment, precisely over the middle of your foot. By doing so, you will be able to prevent foot, ankle, knee, or hip discomfort, and even potential injuries. So, let’s begin, and together, we will be showcasing how these exercises can help you move like a pro while keeping those troublesome aches and pains at bay!
  2. Alignment and Re-Alignment of the embrace
    This is more an exploration rather than a drill. So here you will need to spend a couple of moments first disconnecting for the image you see on your screen, and instead focus on noticing what your structure looks like. How your forearm relates to the rest of the upper will be unique to you and so this is where you need to start from and what you need to remember throughout this exploration; don’t copy the teacher.
  3. 10 min Practice: Legs, Balance, Alignment and Spice
    And here is another drill, that combines elements of fitness or yoga with tango exercises. As you immerse yourself in this video, you’ll discover varying levels of efficiency at play. The initial section which is more fitness oriented, can serve as an energizing “work-out,” but you are offered the flexibility to adjust the level of efficiency and therefore intensity, based on your specific objectives. So, get ready to embark on this dynamic journey, where you can reap both the benefits of tango finesse and invigorating physical activity!
  4. Graciela Gonzalez and Ezequiel Mendoza
    The one and only Graciela Gonzalez; the Maestra of many of the Maestros and Maestras popular today. Look at the confidence, the certainty, the awareness. She is so grounded, and in-tune with her body. Clean movement, someone can even say simple but it holds some strange kind of magic. When looking for a good example of balance and alignment, my mind when straight to her. If you have a chance to see her or get a class with her don’t skip it; she is tough but she is worth it!

Enjoy and join our community for even more tips and drills! And if you want a comprehensive guide for your Tango practice, try out “It Takes You to Tango”

Chrisa

Posture Correction – Step 1

Last week, we held our monthly Tango Movement Lab, and we kicked off the session by focusing on posture. Specifically, we took the time to identify and understand our default stance. This is incredibly important not only for enhancing our dance skills but also for improving our overall well-being in everyday life.

Today, I’m thrilled to share some valuable tips and effective drills with you. The following videos will help you determine your current posture and make small yet meaningful adjustments that will have a significant impact. By incorporating these practices, you’ll experience a greater sense of comfort and unlock your potential for remarkable progress in your dance journey.

Posture Correction – The first step is awareness

  1. The 6 curves of the spine with Bonnie Bainbridge Cohen
    A crucial aspect of understanding our current posture is gaining insight into our structural framework. This concise 2-minute video beautifully illustrates the anatomy of the human spine. By watching it, you’ll acquire the necessary tools to explore and examine your own spine as you work on rebuilding your posture. It’s an invaluable resource that empowers you to take charge of your journey towards improved alignment.
  2. Posture, Alignment and Balance
    In one of our previous practices, you might recall that we explored the topic of posture and even engaged in a similar exercise as in our last workshop. However, we approached it from a slightly different perspective. I encourage you to take note of both approaches and see which one enables you to better identify and become aware of your default stance. It’s fascinating to discover how a fresh angle can shed new light on our self-awareness.
  3. Neutral Zone and the 0.0 Posture
    This article provides a deeper understanding of how you can achieve balance among the three main volumes of your body. Why those concepts hold significance, and how staying within the neutral zone can bring buoyancy to your movements.
  4. Change your life with Alexandre Technique
    Disclaimer: this is the original title of video (haha). I can’t guarantee that a single technique will transform your life. I’ve personally though found the Alexandre Technique to be incredibly beneficial. I came across this very nice video that’s short, sweet and to the point. Around the 3-minute 30-second mark, you’ll discover a quick drill that you can even do while sitting. Trust me, though it may seem simple, it carries remarkable power. So don’t underestimate its potential impact!

Enjoy and subscribe for more tips and drills

Chrisa

3 Tips that Have Reshaped my Practice

When it comes to setting up a practice routine for dance or any movement regimen, let’s face it: it’s easier said than done. We all start off bursting with enthusiasm, but somehow that fire fizzles out along the way. We find ourselves struggling to stay motivated, unsure of where to direct our efforts, and feeling like we’re stuck in a never-ending loop. And, of course, life loves to throw curveballs, getting in the way of our progress.

But fear not, my Tango friends! Today, I’ve got three fantastic tips that have completely reshaped my own practice. These little nuggets of wisdom have helped me define my goals, stay on track, and most importantly, turned my practice into a delightful and enjoyable experience. So, get ready to infuse your dance or movement routine with renewed purpose and a whole lot of fun. Let’s dive in and level up your practice game!

3 Enjoyable Tips for You to Explore

1: Dance Like a Child

One practice-altering revelation for me has been incorporating a dance right at the start of my practice session. But here’s the kicker—it’s not your typical “let’s fix everything” or “let’s incorporate new moves” kind of dance. No, no. It’s a dance solely dedicated to pure enjoyment. Picture this: I pick a favorite song, turn up the volume, and let loose, simply because it’s a song that makes me want to move. Trust me, this simple act enhances the overall enjoyment of your practice, sets the perfect tone for the session, minimizes mental struggles, and serves as a gentle reminder of why you embarked on this journey—to revel in the sheer joy of dancing!

2: Finding the Embrace

The second secret weapon up my sleeve, is mixing and matching and the best examples of that are my video practices on the embrace, like the one linked above. I love to mix and match. In each video, you’ll notice I incorporate various props and movement practices, creating a rich tapestry of exploration. Here’s the scoop: I draw inspiration from different disciplines like yoga, Axis Syllabus, and Body Mind Centering, and apply their insights to Tango. It’s all about connecting the dots, you know? By doing so, my progress skyrockets, and the whole journey becomes immensely enjoyable.

Oh, and let me tell you about the magical world of props! They can be game-changers. For example, elastic bands can be used to map out movements or gain a deeper understanding of how your body functions. They can also provide invaluable insights into specific muscle groups and enhance your overall body awareness. So, get ready to open up new avenues of exploration and elevate your dance experience to the next level with these ingenious ideas from other practices. It’s time to connect the dots and expand your awareness like never before!

3: Noticing

Now, let me share with you one last tip that I absolutely adore: the power of observation! I’ve discovered that paying close attention to how others dance and move is a priceless tool for understanding my own body and its capabilities. This practice starts right in your dance classes. Instead of merely watching your teacher demonstrate a movement, strive to see beyond the surface. Look for the hidden secrets within—the underlying conditions that allow them to execute the movement effortlessly. Observe how their intentions are conveyed through their body and motion.

By embracing this approach, you take your learning to a whole new level. Sure, you might not be able to replicate the movement exactly as they demonstrate it, right then and there. But you gain a profound understanding of the intention behind the movement and the necessary conditions required for its execution. It may take a little time and patience, but trust me, the journey is both fascinating and incredibly beneficial.

So, get ready to sharpen your observation skills and unlock a world of insight. You’ll be amazed at how this simple practice enhances your dance journey and propels you toward new levels of mastery.

These were just three key tips, I have way more to share so stay tuned by subscribing to our Bautanz community and if you want tips and drills from social skills to actual practice videos, then check out our guide “It Takes You to Tango”, you won’t be disappointed.

Chrisa

Dance to share our humanity

Dance, is probably not one of those things your financial advisor would list as something necessary. And generally Art does not appear high in the charts of things we need to survive. And yet history, but also experience, teaches us otherwise. Art brings us close together, allows us to form communities and to identify all as one, strong human nation. And that is very powerful, once we find the courage and grab the opportunity to share our humanity.

Dance to share

All types of dances and all types of art forms have this power, to bring people together. This is why, for example, juntas in the past would burn books, prevent songs from getting produced, ban theatre productions, even stop people from simply getting together for a celebration.

Especially though the forms of art that relate to folk traditions, and Tango is a great example of that, seem to be even stronger because they are created by more people, they are accessible to more people and generally involve more people. And dance itself being a language that involves the body, gives us the opportunity to communicate and relate to one another in a much more direct way, if of course we don’t get lost in translation.

The question though is what exactly do we share? And this, has been a question that I have asked myself many times, because I think it has a lot of layers to it and the answer changes as I grow, in age and in dance.

So at first I was thinking like a special snowflake, that my dance should be showing MY perspective, MY view of Tango, of dance, of the world. (nothing wrong with that by the way)
As time went by though, I noticed that the above grow smaller, along with the need to prove myself. And I was more interested in sharing the moment.
Sharing the moment, though, means coming in to listen and to respond; building a conversation. This conversation will be painted in the colours me and my partner bring in with us. Colours of experience, of memory and of the senses. Colours that we may not even be aware of. And we trust each other, to receive those colours with care. And this is how art grows.

When presenting to an audience, either in performance or in a class, I share my colours with the audience or the students, along with colours I have managed to absorb from predecessors of the art I am representing and the art I am bringing with me. And then that group of people will need to match me with their colours. As I trust them, they need to trust me and their partners. And this is how art grows.

What does it mean to share?

So what does it mean to share? It means to trust and to be vulnerable. Inevitably if you wish for a dance form not to feel foreign to you, you need to be ready to trust and therefore create this fine balance between being vulnerable and setting expectations for your audience, your students, your teachers, your partners. Because if you don’t have expectations from them what are you trusting them with?

And the level of expectation is built along with the trust and grows along with the sharing. “Sharing means caring” as they say. It is a cliche but you know what, cliches are cliches for a reason. Any dance, any art form received with care can become universal, can move the whole world. And it all happens through us, through me and you.

How we get to share?

Well, the first obvious choice, for those of us in dance, is of course to dance. And in more general terms, to participate in the reproduction or the spreading of the art form we are involved in.

But there is also another element. The element known, in the circles of Somatic Dance and Body Mind Centering, as holding the space for our partners. In Tango this happens in the classes when you hold the space for your teacher or your partner to keep exploring certain elements with you.

But also it happens in the milonga. And maybe you have heard many teachers say this, that Tango is not just the steps or the specific patterns; Tango is the music, the history, the community, everything. Tango grows and flourishes in milongas only if the people present, hold the space for it to grow.

Only if the people present are not there, just to do intricate steps on the music, but to be with the music, in their community, being there for their partners on and off the dance floor. When we are not dancing, we are not wasting time, for Tango to grow in our communities we need to hold the space.

The importance of dance and art in general in our lives

Can we live without art? Sure I guess we can. But it would be dreadful and lonely life.

Some people who have been to Buenos Aires, have experienced this holding of the space in some milongas. They come back and are trying to explain how it was magical but they just can’t find the right words. And the truth is, it is not easy to explain the feeling. But if I had to, I would say, it feels secure, grand, and full of possibilities. Possibilities though, that don’t feel out of reach. No, on the contrary they feel so close to you because you have the whole community backing you up. Magical!

So, I have changed my mind… no! we can’t live without art. It would mean forgetting we are human.

What do you think?

Chrisa