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Argentine tango, body awareness, body mechanics, Dance, Emboying the rules, mindfulness, online tango practice, Posture, tango movement lab, Tips on tango technique for leaders and followers, Uncategorized

Posture Correction – Step 1

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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

Advanced dancer, Argentine tango, Argentine tango technique, Posture, Tips on tango technique for leaders and followers

Posture Correction – Upper and Lower Body Coordination

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Thank you to everyone who joined us last Sunday for yet another Tango Movement Lab, focusing on posture. I personally had a blast and I hope you did too.

I would also like to express my heartfelt gratitude to those who generously support Bautanz. Every donation means a great deal to us and we are truly appreciative. Thank you for making monetary contributions through our PayPal account.

Today, I have prepared a breakdown of last Sunday’s practice. This way you can focus on the specific sections that you feel you need the most assistance with. Remember, every minute counts! If you don’t have a full hour, take it one section at a time. Without further ado, let’s dive right into it.

Posture Correction – Upper and Lower Body Coordination (Full video)

To effectively correct our posture, it is essential to dedicate time to recognizing our current state, understanding our default posture, and determining our goals. Furthermore, we must perceive posture as a dynamic entity that constantly evolves, breathes, and adapts alongside our movements. An integral aspect of this understanding lies in recognizing the harmonious alignment among the primary volumes of our body—the head, thorax, and pelvis.

  1. Posture Correction Step 1 – Identifying where you are: Minute 7:47 to 10:43
    Before making any adjustments, it is crucial to identify our default posture to establish a starting point. Take your time in this section to enhance your awareness and deepen your understanding of the interplay between the head, shoulders, and hips. Let this exploration help you understand your body’s alignment and relationship within these key areas.
  2. Posture Correction Step 2 – Aligning the 3 volumes of the body: Minute 10:43 to 25:33
    Here we will be working with the horizontal axis to find what we call the “0.0 posture.” This involves exploring the limits of spine flexion and extension and finding the neutral zone. Through this process, we’ll develop a connection between the head, torso, and pelvis that has three important qualities: we feel relaxed, but also ready to move, and we are able to breathe comfortably without any restrictions.
  3. Buoyancy in movement – the Back Fascial line: Minute 25:33 to 47:53 
    In our previous workshop, we went through this exploration, and now we need to revisit it in this context. It’s important because it helps us further explore how the three body volumes coordinate and because it adds a sense of buoyancy to our movement. Plus, it’s where we start to grasp how rotation works in the body.
  4. Tango Drills: Minute 51:00 to 1:04:33
    And, of course, we conclude our practice with Tango-specific drills that give you the opportunity to practice these concepts both with and without a partner.

Please share your thoughts, comments, tango – troubles or light-bulb moments, I would love to read them. Also share all this with friends, dancers or not, if you think they will enjoy it.

Chrisa,

P.S: More on Posture, check out this article.

Advanced dancer, Argentine tango technique, body awareness, Dance, Emboying the rules, mindfulness, online tango practice, tango movement lab

4 Key Focus Points for Your Practice

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In our last practice, we covered a lot of content and introduced several exciting concepts during the session. To help you make the most of the recording, I wanted to share four key focus points with you. This way, if you want to dive deeper into a specific concept, you can easily find the relevant parts of the video. Happy learning!

So let’s go right into it

Upper and Lower Body Coordination – The Key to Happy Dances.

First the recording itself; this is the video of the whole practice for you to watch and follow along.
This practice will guide you in understanding how your body plays a vital role in executing Tango’s rules, all while ensuring your safety and preventing any discomfort or frustration on the dance floor. 

4 Key Elements of Focus:

  1. Rebuilding the Embrace (12:09 – 35:26)
    We are leading and following through the arms. Now be careful, not “with the arms” but through the arms. We need to pay attention to how we position our arms, so that the forces between us and our partner flow through our bodies and connect with our legs. TIt’s also important to consider how our body adjusts when our partner applies pressure or pulls us. The goal is to make our entire body an active part of the leading and following process, rather than just relying on our frame.
  2. Connecting the dots (42:48 – 49:06)
    Our body is a remarkable interconnected system. In today’s session, we’re focusing on the back fascial line, as highlighted by Tom Myers in, Anatomy Trains. But why does this matter? By recognizing the interdependence of various body parts, we can reduce the effort required to control them during movement. We’re creating a seamless system where one movement naturally flows into the next, allowing us to fully embrace and enjoy our dances.
  3. Buoyancy in your movement (49:12 – 54:06)
    Imagine your body is wrapped in a comfortable and flexible hammock. There every movement you make applies a gentle force that ripples through its fabric. As you exert force on one side, the other sides adapt and mold to accommodate. And when you release the force the whole body floats back to its initial position, with buoyancy and comfort instead of you pushing and pulling things together. 
  4. A Tango Drill (56:00 – 1:03)
    This drill sets the focus on our walks. It is intended to put these concepts we worked on above in a Tango perspective. If you are looking for a quick practice drill, you can just do this and be sure you are building on some good habits.
Argentine tango, Dance, Emboying the rules, mindfulness, motivation, online tango practice, progress in dance, tango movement lab, Tango practice, Tips on tango technique for leaders and followers

3 Tips that Have Reshaped my Practice

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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

Advanced dancer, Argentine tango, Art, be yourself, body awareness, community, Dance, Emboying the rules, Milonga, mindfulness, motivation, online tango practice, progress in dance, social dancing, social skills, Tango practice

Dance as an act of kindness

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Most of us would never think about taking a dance class as an act of kindness. Think though, for a moment how you got into dance. Maybe you were dancing ever since you were a child. Or perhaps you picked it up at a much older age. Maybe you went with a friend or because you wanted to make new friends. Or possibly to meet a special someone. Whatever your reason was, the decision to learn how to dance was satisfying a need, a personal need.

And that is where it all begins…

Being kind starts with you

Noticing your needs and addressing them is an act of kindness. And it doesn’t even have to be as serious as I am making it sound. Simply, feeling the need to do something fun or something new with other people, and addressing this need by going to a dance class, is an act of kindness.

Same goes with choosing how to learn and how to practice dance. Or in general how to progress in any movement practice. Learning how to respect and listen to your body and tend to its needs is an act of kindness. Understanding when it is time to pause and when it is time push and respecting those limits without feeling like your body is letting you down is an act of kindness.

As we age we need our awareness to grow so that we can still enjoy our life and so that we can keep learning and growing. Can we do what we did 10 or 15 years ago? Somethings certainly not. But consider all those things that turned out to be bad ideas; only you lacked the awareness to know back then. Or what about all those things that you wouldn’t even think of trying out 10 or 15 years ago because you lacked the experience and the imagination. Bottom line, we change. And if we want to keep enjoying life we need to be cognizant of that change and adapt.

Another act of kindness, adapting. And adapting does not mean giving up, it means recognizing your options and identifying moments of opportunity to create more options for yourself.

How dance helps us adapt

I am sure you can now see where all this is going. Dance, teaches you how to adapt and create options. Learn to hug versatility and variety because this is our environment.

So if your practice is not going well one day, take a step back, pause for a second. Every practice is never the same as the one before or the one after it. Maybe you are tired or preoccupied. Can you find a way to keep moving? Is “keep moving” even a good option for you in this moment? If not what could be a good option? Stillness? Ok! You can learn a lot in stillness as well.

See, our movement practice should run on kindness in order for us to progress or we will end up tired battling through every frustrating moment.

And that of course spills into our relationship with our partners. Now you may be working with one specific partner or this can be applied to a social setting, like a milonga, where you may be changing partners. In both cases, but especially in the latter, kindness always wins!

When things don’t work out, think of all the tough moments you have gone through and safely assume that your partner has been through the same. Don’t get judgemental, instead see if you can find or create options for yourself? This might actually be revealing to you. It may show you a different way to approach your dancing. Not simply offering different technique tools but offering THE technique tool!

Which is… Adapting! Or simply put, making do with what you got! A much kinder approach towards yourself and towards your partner.

Try it out next time you practice or go to a milonga, it is actually fun!

Chrisa

P.S: For more writings such as this, that go beyond technique tips, check out our book “It Takes You to Tango”

Advanced dancer, Argentine tango, Argentine tango technique, body awareness, body mechanics, Dance, Emboying the rules, mindfulness, online tango practice, Tango practice, Tips on tango technique for leaders and followers

Defining the comfort zone

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If you are in any movement practice I am sure you have heard your teachers encourage you to move past your comfort zone; meaning to challenge yourselves. But how do you know you are in the zone to begin with? How do you know the limits of your comfort? And most importantly what does it take for you to acknowledge discomfort?

Finding the balance between comfort and discomfort

How would you know comfort if you don’t experience discomfort? Also, consider this, how would you begin to define discomfort if discomfort was part of the comfort zone?

If you defining comfort as in not painful, it means that pain is your only indication of discomfort. Discomfort then is part of your comfort zone because you can’t hear all the other signals of discomfort the body is giving you until you reach pain.

Similarly if you think of comfort as easy, as time that there is no challenge, you have made discomfort part of the comfort zone plus you are eliminating the possibility of learning and progressing while not being physically challenged.

Signs of discomfort can be as subtle as inhibited breathing, when you feel as if you are holding your breath. How many times have you been in that situation? I am sure, plenty. Have you ever considered this discomforting? Most likely not.

Picking up all the signals will allow you to be more aware of the boundary between comfort and discomfort. Defining the boundary will then allow you to push past it when you feel ready, when you are comfortable to do so.
Lastly, it will allow you to be more empathetic with other people, more understanding of their situation as you will have a deeper understanding of the different shades of discomfort and how they can appear in the body.

An excellent video that speaks more about this yin-yang relationship and our movement practice, is this video of Ido Portal speaking on mindfulness. It is short but very much to the point and has inspired me to look for balance in my practice and in my approach to movement.

Enjoy,

Chrisa

P.S: Looking for balance? Try out our latest workshop!