Tag Archives: posture

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

Posture Correction – Upper and Lower Body Coordination

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.

Don’t forget to breathe..!

“Don’t forget to breathe!” I love the absurdity of this phrase..! 
Honestly, how did this become a cue I wonder..? haha
Have you tried to hold your breath through a pose during yoga for example..? Unless you are a very good diver, holding your breath could only last a few torturous seconds and you would definitely know! 

Can we forget to breathe?

You can’t really forget to breathe. Because you don’t need to remember to breathe, you simply, automatically do. If you are holding your breath you also know, it is very clear, intentional and obvious. So what do they mean by that cue?

My take on this is, when we are holding a position or when we are overthinking something our breathing may be inhibited, meaning it might not be as efficient as it could be. As such every action feels effortful, straining and draining.
For example, if you pull your bellybutton in then your ribcage can not expand and move upward with every inhale and so your breathing will be inhibited, your inhales will be shallow and you will feel as if you are holding your breath. 

It is not really therefore that we forget to breathe, but other movement choices may be coming in the way of efficient and effortless breathing thus creating that feeling of a hold of breath.

What can we do to change that?

With this explanation in mind, we can start looking at the movement patterns of breathing and allow for those movement patterns to inform our posture and our movement as a whole. This way our breathing will flow and we will feel supported by the renewed energy of every breath.

To support this approach our cues will also have to change. The cue “don’t forget to breathe” though it might come handy some times, reminding to pause and breathe fully, it is addressing the issue causing the inhibition. It needs therefore to be replaced by a cue addressing posture and movement options. The quality of our breathing can actually be a new cue in it of itself. As you are practicing notice your breathing; are you feeling that your breathing flows effortlessly uninhibited? If not try to find the right adjustment in your posture and movement to free the breath.

Chrisa

P.S: Interested in a breathing and posture workshop, check out this video

P.P.S: Want more posts such as this? Subscribe to join the Bautanz community.

 

Any questions on posture?

We have many times talked about posture through this blog, but now we are actually opening the floor to you to send us any questions on posture.

The floor is open and you can send us in your questions or trouble at chrisa.assis@bautanz.com

But as we gather your questions, we would like to start answering some as we wait.

Questions on posture #1

How can one modify the exercises, ideas and more, to one’s body?

This is a question we should all be asking any time we are attempting an exercise/ routine/ movement for the first time even if it looks simple. I would invite therefore to use this answer as a map to make any other Tango or non-Tango video your own.
So let’s get right to it:

  1. First things first, let go of any of any preset cues/ understanding/ ideas of how your posture SHOULD be. Regardless of whether they are right or wrong, they will not allow you to identify where you are at and what you need at the moment. Which naturally leads us to:
  2. Secondly, we have our body assessment. For this particular video, notice the following, without intervening to make things “right”:
    1. How you sit in your chair. Do you sit all the way back or do you stay at the front of the chair? Do you flex the spine or sit upright? Where are your feet placed? Are you crosslegged? 
      Ask all of these questions and more creating a clear picture of how your body looks and feels when you sit in your chair. You want to be as detailed as possible, as if you were describing it to someone who can’t see you
    2. How your body looks and feels when you stand. Like above you want to identify in full detail how the three volumes of your body–head, torso and hips– are arranged when you are standing. Remember not how they should be, but how they actually are. So are you flexing or extending the spine? Do you pull your tummy in? Are your hips tipping forward or back? How about your feet are they together or apart? Are you looking down? Everything! Full body scan from head to toe.
    3. Last but not least for this section; how do YOU transition? Do you push off your chair or knees? Is there any discomfort when you are sitting and standing? Do you roll back a bit to stand? All these questions and more to be able to get a clear picture of how you transition from sitting to standing and vice versa.

Now let’s get to the specific video at hand

  1. Watch the video, identifying the goal of the video and listening to the steps/ cues/ process identified without though copying the person in the video, in this case me.
  2. Putting all the above together. We are starting seated in our video, so you start in your seat, however your posture is when you are sitting, notice if you are already in flexion and see if can feel your tail on the seat. It will be subtle..! If you don’t feel you can add a bit more flexion. Nothing will happen if you do anyways, as long as you are consciously making the decision to do so. Then from this stage onwards, I would advise you not to look at the video, but only listen to the audio. Identify not with the image but with the goals and cues. For example, stay focused in creating the gentle pressure of your tail to your seat and in noticing how the rest of your spine reacts to that, instead of trying to match what you see.
  3. Remember, we are all unique makes of a grand design! So one is not exactly the same as the other. Use this exercise as a way to create a better map of how YOUR body is!

Any questions on posture?

These was our 1st Q&A, there is more coming in the weeks to follow, with videos accompanying our posts. We invite you therefore once again to send us your thoughts, questions and trouble. We would love to see and read them and most importantly we would love to be able to help you out!

Join us for more, by subscribing to our bautanz community

Best,

Chrisa

Balance can be misunderstood

In our previous post we were talking about the Neutral Zone and the 0.0 Posture and as it is probably a natural progression, in this post we will talk about balance.

Balance is a term that can get misused quite a lot in everyday life and in Tango. Hopefully through our post today you will get a better definition for and understanding of balance

What do we “think” balance is

When we say balance usually the images that come to mind are of elaborate yoga poses or skilful ballet poses. You know the ones where people are standing on one foot in pointe shoes and they are holding the free leg in some intricate position while smiling and looking cool… haha

In a more real life scenario, I am sure that if you are a follower wearing heels, those first few ochos were probably tricky. If you are leader…. those first few ochos were probably tricky for you too..!

And you have probably been the receptor of cues such as squeeze your glutes or pull your bellybutton to the spine. Which certainly help to some extent if you are standing still but not so much when you are moving.

So if we can sum it up we think of balance as something that we hold or should be able to hold

And what it actually is…

So I will challenge you with a question… What are trying to balance?

So we are trying to balance ourselves over an area of the foot, and in order to do that the main 3 volumes of the body, head, torso and hips need to balanced over each other. And how would we know that they are balanced? How do we measure that?

That would be a balance of forces running through the body so the relationship between the different parts of the body is such that we don’t cause any harm.

Stillness and balance are two separate things and one can exist without the other, as I can be still but the volumes of my body may not be balanced. Let’s see the picture below, which is an exaggerated example but brings the message across. Our head, torso and hips may not be in a balanced relationship but we can be still. And believe me you can do this on one leg as well..!

posture3
Photo credit gamsiz via Foter.com CC/ BY

So lets work together looking for balance and not stillness in this video below:

Balance restored

Our goal therefore through this series of videos is to move in ways that allow for the forces to run through our body efficiently, to not overuse muscle and most importantly not to put our body in harm’s way.

So I will leave you with one last video and if you would like to hear more on balance join our community by subscribing.

Send me your thoughts and questions

Looking forward to hearing from you

Chrisa

The neutral zone and the 0.0 posture

In our previous post we focused on the milonga and the key differences it has with Tango.
One of those differences referred to posture.  Specifically we observed that in Milonga due to speed we stay in the neutral zone while in Tango we have the time to shape the movement.

So this week, we will look into what we call neutral and range of motion and what shaping looks like.

Defining range of motion to figure out neutral

I am sure that you have heard or even used the term neutral position, for example keep your back in a neutral position.
What does this mean though exactly?

To understand better what it means we need to first speak about range of motion. 
Range of motion in a joint can be simply defined how far we can move around a specific axis, for example how far can we go in extension or flexion. Range of motion differs between different joints. And in the same joint it differs between different directions and around different axes. 
So for example we have a different range of flexion/ extension in our hips compared to our knees. Also though for the hip itself we have different range of flexion/ extension than rotation and we have more flexion compared to extension.
Bottom line it is all different so proceed with caution and keep exploring! and of course it is needless to say that each of us has different ranges of motion as we are all unique makes of the same grand design.

So now what is neutral

Well once you know how much range you have in a given joint, you know the end of range of a movement around an axis. The space between, the space before you reach the end of range is neutral. Neutral is an area, a zone not a specific point. The middle of the neutral zone where we are not committing in any direction we would then be in 0.0 posture..!

What does that all mean for Tango

To make things a bit more specific let’s look at one part of the Tango posture. Let’s look at the mid-back, where your thoracic changes to lumbar.


Here we have it all, flexion-extension, rotation and side reach. We have much more flexion than extension, like we see below.

posture1 NEUTRAL
Photo credit NatBat via Foter.com CC/ BY-NCSA
posture #1 NEUTRAL
Photo credit: yogamama.co.uk via Foter.com / CC BY-NC-SA

And anywhere between the end of the flexion-extension range is the neutral zone. In the middle where the joint are not going into flexion or extension we are at 0.

Taking a step

Finding 0 posture is one thing and takes some practice and exploring. But going from that 0 posture into a simple forward step can be tough!
It is actually like we will see in the video below one of the toughest transitions to manage.

And now on top of that we have different walking options, small steps, big steps or tiny steps. Those require a different skill.
Not that we forget or put to the side what we talked about above but when we are dancing we need to be aware but not limited by our anatomy. Every step is or can be unique, responding to the constraints of the dancefloor, to the style of our partner and most importantly the music.

Let’s see how the different types of steps can match some wonderful Tango music

So you have plenty elements to practice on and if you want more subscribe to our community.
Send me any questions or thoughts! 

I would love to hear from you,

Chrisa