Licensed Teacher Content | June 2006
Educational Feature
Last issue we introduced you to the Creeping stage, the stage where you become conscious and explore moving. In this stage you guide your changes by connecting the parts of the body that help you move, and you use this knowledge to develop new skills. To build on the skills you develop in Creeping, this issue we invite you to practice self-reflection through movement so you may become more conscious of your body and sensations.
The following self-reflective exercises bring you in touch with what your body can and cannot do via movement, and they enhance the connection to your own body sensations. They are designed to help you learn about your body by teaching you to respond to physical sensations.
Play with self-reflection and listen to the Voices of your body. Create your own Body's Way of holistic fitness and well-being. Use these exercises to gracefully guide your students through Creeping.
Packing is a unique sensation felt in the motion of extension and lengthening. Reflect on Packing by reaching out with your hands and feet to the edges – as if you are canvas stretched on a frame. Experience the sensation of Packing muscles - your muscles squeezing against bones as the bones lengthen.
Pull-Push is the sensation of equal tension creating a balanced upright core. Reflect on Pull-Push by crossing your hands and grabbing your wrists. Then, gently pull on your wrists while sensing your muscles both contracting and lengthening. Feel how your spine naturally lengthens up and out as you pull. While still holding your wrists, push your hands away from each other and feel the same pull-push muscle sensation. As you push, seek the balance between push and pull.
Pressure is the sensation of changes in force on the body. Reflect on Pressure by changing the shape of your body. Notice the sensation of internal pressure changes, such as how the force of gravity effects your breathing and energy levels. As you shift shape, energy dynamics change and more and less force is placed on your body, including the organs. Notice how the pressure changes are unique and how different shapes shift what you feel in between the intrinsic (small and more internal muscles) and extrinsic muscles (bigger and more superficial). Every time you change the shape of your body, you shift the pressure and sensation. Get to know the sensation of good Pressure, the kind where you can sustain and breathe deeply, fluidly, and continuously.
Mobility and Stability are the sensations of simultaneous movement and meditation. Every kind of movement requires that your body provide you with mobility (movement) and stability (stillness support). Regardless of what is moving, there is always a part not moving. Resistance and slowing down, stopping and holding in place are examples of stability. Mobility is what happens in the joint, it is where movement happens. The body part not moving is where you get the most stability. In Nia we say the non-moving part is meditating. It is still and being quiet to give you stability. Reflect on Mobility and Stability by standing on one leg and moving the other leg freely, placing your attention on what is not moving (your supporting foot). Connect to the sensation of your supporting foot meditating to give you the power and freedom to move the other leg with confidence.
Closing and Opening is the sensation of the muscles contracting and lengthening along the bones. For example, isotonic contractions encourage muscles to shorten in length as their origin and insertion points are drawn together, like closing and opening the wings of your arms. Reflect on Closing and Opening by activating your elbow or knee joints. Listen to the Voices of your ligaments and tendons telling you either "That feels good," or "Stop – there is too much pulling, tugging, heat, tension, or burning." Listen to these sensations and stop when they talk to you to avoid joint, ligament, and tendon injury.
Polarity is the sensation of simultaneous isotonic and isometric contractions. Reflect on Polarity by playing with moves that are opposite in energy dynamics and with moves that use start-and-stop actions. Include "real life" action moves as in throwing a ball, kicking the sand, or dancing.
Breath is the sensation of moving energy into and out of your body. Reflect on Breath by moving your Breath energy through and along your arms and out the palms of your hands. Work the arms efficiently to release tension. Then, reach with your fingers, pulling the Breath energy back into the palms, up through the entire arm, and out through the back of your body.
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