seamless flow choreography - anatomy trains - dynamic
TRANSCRIPT
Slings with Contemporary Pilates can be done because moving the whole body simply feels good; to enhance your movement poise or athletic agility; it can ease occupational imprints in your myofascial system; or serve as a tool for more physical, mental and emotional spaciousness and graciousness. All are valid, the choice is yours.Happy practice!
Warm wishes
For WhomSlings Myofascial Training with Contemporary Pilates is body-mind integration training for everyone aiming for structural balance and well-being through movement.Yes, dear Yogis and Yoginis, Feldenkrais practitioners, dancers, athletes, curious movement enthusiasts and body-work therapists, you are warmly invited to join.
For WhatThe overarching aims are physical balance, resilience and (self-) awareness through movement.Built on a foundation of dynamic stability, the exercise sequences shown are designed to optimize and maintain postural ease, multi-dimensional movement freedom, adaptability as well as clear body language and sensory consciousness.Every move has its unique benefi ts and at the same time fulfi ls a purpose within the sequence(s). As in life and in the body, everything is connected and each component is an integral part of the whole. The same applies for the sequencing. The exercises are specifi cally layered, like chords in a musicalcomposition.Each exercise has its own range of more or less obvious intricacies. The more you practise with awareness, the more layers you will peel; discovering the magic in the most simple movements and ease in the most challenging movements.Embodying the moves and sequences allows you to go deeper and refi ne your practice; creatingnew postural and movement patterns, all the while letting go of what doesn‘t serve you anymore.
DVD OverviewThis DVD comprises 6 self-contained sequences. Although the sequences are arranged in a purposefulorder, they can be re-arranged, expanded, practised individually or blended with your own creations.
Time FramesThe listed 'Practice time frame' is a guideline that varies with exercise intention, amount of repetitions, skill level, 'mood' of the day and movement embodiment.
Amount of RepetitionsThe listed amount of repetitions is a fl exible guideline that should be amended according to your training aims, skills and intention.
PropsA small ball is incorporated in some of the exercises. We recommend a soft massage ball or toning ball.
SLINGS MYOFASCIAL TRAINING & CONTEMPORARY PILATES
SEAMLESS FLOW & CONTRASTING MOTION
SEQUENCE 1: Centring in MovementSTANDING • WEIGHT BEARING • PRONE
DVD time frame: 16:30 minutesPractice time frame (approximate): 20 – 25 minutes
Centring: Body Spiral • AwarenessoftheDFL • 'Waking up' the local Centre (pelvic floor, transversus abdominis, mulifidi, diaphragm)
Preparing: All that’s coming
2 x Arm Arc & Circle • Gentleshouldermobilization
Preparing: Relevé with Arm Arc & Circle
2 x Relevé with Arm Arc & Circle • Balanceandcorestability • Movementcoordination
Preparing: Relevé & Plié with Arm Arc & Circle
2 x Relevé & Plié with Arm Arc & Circle • InterplayoftheSBLandtheSFL • Rhythmandmovementcoordination
Preparing: Balance Grand Plié
2 x Nodding with Butterfly Arms • Activelengtheningofdeepneckmuscles • Mobilizationofthecervicalandupperthoracicspine
Preparing: Roll Down
2 x Roll Down • UpwardcurrentofDFLandSFLaswellasdownwardflowofSBL • Lengthening,strengtheningandreleasingtheupperpartoftheSBL • Segmentalspinalmovement
Preparing:SmallWave&BigWave•RollingUp•RollDownV
Twice:1xRelevé&PliéwithArmArc&Circle•1xRollDown • InterplayofSBLandSFL • Combinationofcorestabilityandcorestrength(respectively)
Transition:1xRelevé&PliéwithArmArc&Circle•Keeparmsatshoulderheight
SideBend•5xArmFloat•3xArmPendulumRight & Left • LengtheningandstrengtheningtheLL • Movementdifferentiation • Appliedmovement-domino
Preparing:SmallWaves&BigWaves•RollDownV•90/90HipRelease&SideBend•DynamicMermaid&Spiral 1 x Roll Down & Forward Fold • Lengthening,strengtheningandreleasingtheSBL • Movementdifferentiation
Preparing:ForwardFold&FlatBack•DynamicSprinterStretch•StandingSplit
Transition:RollDown•ForwardFold•InvertedV•FrontSupport•BasicFrontSupport
MovingPushUpBuild up in stages: 5 x Lift & Lower, 5 x Shift, 5 x Moving Push Up • Corestabilityandmovementdifferentiation • Alternatingback,shoulderandarmstrength(respectively)
Complementing: Prone exercises
Transition:ReverseRest•Lyingprone
10 x Leg Lift & Spiralling • Corestability• Strengtheninghipextensorsandlengtheninghipflexors
Preparing:SmallWave&BigWavewithExtension•StandingSplit•FullMoonPose
Twice: 1 x Prone Triple Extension & 6 x Shoulder Spiral • MobilizingandopeningoftheFALs • Strengtheningdeepthoracicextensorsandrotators
Complementing: Spine fl exion exercises
Preparing:InvertedV•SmallWave&BasicUpwardStretch
Transition: Basic Front Support
6 x Small Wave with Shift Back • Segmentalspinalmovementandcorestabilitycombined • Movementcoordinationanddifferentiation
Complementing: Prone Triple Extension & Shoulder Spiral
Preparing: Small Wave with Extension
Transition:BasicFrontSupport•FrontSupport•InvertedV•ForwardFold•RollingUp
2 x Relevé V & Plié V with Arm Arc & Circle • InterplayofDFL,SBLandSFL • Balanceandcorestability
Complementing: Small Wave
2 x Roll Down V • StrongemphasisonDFLengagementandupwardcurrent • Balanceandcorestrength
Complementing: Relevé V & Plié V
Preparing: Single leg balance exercises
Transition: Open the heels to fi nish the sequence or close the feet to continue with the second sequence.
SEQUENCE 2: SynerChi Essential FlowSTANDING • WEIGHT BEARING
DVDtimeframe:9:40minutesPractice time frame (approximate): 15 – 20 minutes
SynerChi Essential Flow can be executed in various ways. The following version incorporates a blend of Small Wave and Big Wave. Progressing though the variations is optional.
Aims and benefits include (but are not limited to): • Mentalandphysicalcentring • Interplayofstability,strength,mobilityandelasticmovement • InterplayofDFL,SBL,SFL(includingBALsandFALs) • Movementrhythmandcoordination • Interplayofouterandinnerfocus
1xSynerChi:BuildUp
Relevé&ArmArc•BalanceGrandPlié&ArmCircle• LowPlié&Prayer•Crouching•ForwardFold (LegStretch)•PliéMelting•ForwardFold(LegStretch)•RollingUp
1xSynerChi:includingBasicUpwardStretch&SmallWavewithShiftBack
Relevé&BalanceGrandPlié•LowPlié&Prayer•Crouching•ForwardFold(LegStretch)•PliéMelting•Forward Fold(LegStretch)•Plié&FlatBack•InvertedV•1xBigWave£FrontSupport•BasicFrontSupport•BasicUp-wardStretch•5 x Small Wave with Shift Back•BasicFrontSupport•FrontSupport•InvertedV•DynamicKneeBend&Jump•Crouching•ForwardFold•RollingUp
1xSynerChi:includingBasicUpwardStretch&BigWavewithShiftBack
Relevé&BalanceGrandPlié•LowPlié&Prayer•Crouching•ForwardFold(LegStretch)•PliéMelting•Forward Fold(LegStretch)•Plié&FlatBack•InvertedV•1xBigWave•FrontSupport•BasicFrontSupport•BasicUpwardStretch•5 x Big Wave to Front Support to Basic Front Support to Shift Back to Inverted V•DynamicKneeBend&Jump•Crouching•ForwardFold•RollingUp
1xSynerChi:includingBasicUpwardStretch&BigWavewithPushBack
Relevé&BalanceGrandPlié•LowPlié&Prayer•Crouching•ForwardFold(LegStretch)•PliéMelting•Forward Fold(LegStretch)•Plié&FlatBack•InvertedV•1xBigWave•FrontSupport•BasicFrontSupport•Basic Upward Stretch • 5 x Big Wave to Front Support to Push Back to Inverted V • Dynamic Knee Bend & Jump Crouching•ForwardFold•RollingUp
Individual Components
Relevé & Balance Grand Plié • InterplayoftheDFL,SFLandSBL • Balanceandcorestability
Low Plié & PrayerWith eyes closed • Stillnesswithinchallenge • Focussinginwards
Crouching • SofteningoftheDFL,SFLandSBL • Calming
Forward Fold (Leg Stretch) • ActivelengtheningofthelowerportionoftheSBL • Unfolding
Plié Melting • GentlelengtheningandsofteningoftheupperportionoftheSBLandSFL(respectively) • Gentleopeningofthelumbararea
Forward Fold (Leg Stretch) • ActivelengtheningofthelowerportionoftheSBL • RelaxedlengtheningoftheupperportionoftheSBLandSFL • Decompressingthespine
Plié & Flat Back • EngagingtheupperportionoftheSBL • Centringthespine
InvertedV•FrontSupport•BasicFrontSupport • IncorporatingtheSBLandSFLaswellasfacilitatingtheBALsindifferentways • Stabilityindifferentweightbearingpositions
BasicUpwardStretch • ActivelengtheningoftheSFL • OpeningofpartsoftheDFL
Small Wave & Big Wave • DynamicinterplayoftheDFL,SFLandSBL • Dynamicsegmentalspinalflexionandextension • Activedynamicpelvicfloortraining • Upwardenergyflow
Inverted V • Unloadingpelvicfloor • EngagingBALsandopeningFALs
DynamicKneeBends&Jump • Rhythmic,elasticmovement • InterplayofSFLandSBL
Crouching • SofteningtheDFL,SFLandSBL • Folding
Forward Fold • LengtheningthelowerportionoftheSBL • Unfoldingthelegs
RollingUp • ElongatingtheDFL,SBLandSFL • Unfoldingtheupperbody
SEQUENCE 3: Slings Contrasting MotionSTANDING • KNEELING • WEIGHT BEARING
DVD time frame: 22:50 minutes
Practice time frame (approximate): 30 minutes
The following sequences comprise unilateral exercises that are linked and balanced with the symmetrical SynerChi Essential Flow
6xKneeLift&6xKneeFlick • InterplayofSBLandSFLaswellastheLL • Singlelegbalanceandcorestability • Sensingdifferencesinmovementinitiationandmuscularversusmyofascialfocus
Complementing:90/90Lunge
Transition:BalancingLegExtension•Aeroplane•90/90Lunge
3x90/90Lunge•3x90/90Lunge&Twist•3xLunge&OpenTwist•3x90/90Lunge • InterplayoftheSBL,SFLandSPLaswellastheDFL • Multidimensionalhipjointmovementinasplitstance
Complementing:KneeLift
Preparing:90/90HipRelease&SideBend•StandingSplit•FullMoonPose•InvertedVLegLift&Arabesque
5 Breaths Triangle Stretch Active • LengtheningandstrengtheningtheSBL • Posteriorhipandlegstretchandsofteningofhipflexors • Unloadingpelvicfloor
Complementing:90/90Lunge
Preparing: Dynamic Sprinter Stretch
10 x Dynamic Sprinter Stretch • InterplayoftheSBLandSFL • Rhythmicalmovementcoordination • Buoyant,elasticmovement
Preparing:DynamicSprinterintoStandingSplit•90/90HipStretch&SideBend
10 Breaths Triangle Stretch Melting • LengtheningandreleasingtheSBL • Unloadingthespine • Relaxedlengtheningandlettinggooftheupperbody
Complementing: Dynamic Sprinter Stretch
Transition:90/90KneelingForwardFold
6 x Shift Folded • Dynamicmobilizationofthefoot,ankleandknee • Rhythmical,elasticmovement
Transition:Dynamiclifttoupright90/90Kneeling 10x90/90SpirallingTwist • Strength,elasticityandglideinvariouspartsoftheSPL • StrengtheningtheBALsandmobilizingpartsoftheDFL • Glidebetweenabdominalmuscles • Counterrotationsofpelvisandthoracicspine/ribcage
Preparing: Lizard
10x90/90OpenTwist&ArmCircle • MobilizingpartsoftheDFL • Dynamicrotationoftheribcage,spineandpelvis(overfemur)
Complementing:90/90SpirallingTwist
Preparing:90/90HipRelease&SideBend
Transition:90/90GatePose
6x90/90HipRelease•2BreathsSideBend•8x90/90HipRelease&SideBend • InterplayofLLandDFLaswellasSBL(lowerportion) • Dynamicwholebodymobilization • Rhythmical,elasticmovement
Preparing:FullMoonPose•Lizard•SideSupport&HipStretchwithSideBend
5BreathsLateralAnglePoseKneeling • StrengtheningtheupperpartofoneLLandpartsoftheDFLinlength • Progressivemusclerelaxationbasedpelvicfloorandadductorwork
Complementing: Previous concentric adductor work
Preparing:FullMoonPose•Lizard
Transition:GentlebounceintoHighKneelingMedialRotation
TripleExtensioninHighKneelingMedialRotation • DynamiclengtheningandstrengtheningoftheSFLandDFLfromthekneesupwards • Glide,elasticityandvolumeinthemyofasciaeoftheupperbody(anterior)
Complementing:90/90HipRelease&SideBend•LateralAnglePoseKneeling•Previousspineandhipflexions
Preparing: Crescent Lunge
Transition: Legs parallel or adducted
SitBack&BounceUp • SofteningandrelaxingtheupperpartoftheSFL,elasticityandglideinandaroundthequadriceps • EngagingtheupperpartoftheSBL,lengtheningandsofteningthelowerportion • Rhythmical,springymovement
Complementing: Triple Extension
Preparing: Dynamic Sprinter into Standing Split
Transition:90/90KneelingForwardFold(facingforward)•TriangleStretchActive 10 x Dynamic Sprinter into Standing Split • DynamicinterplayoftheSBLandSFLincludingtheDFL • IsometricengagementoftheupperportionoftheSBL,elasticityinthelowerpart • Differentiatedmovementintegration • Rhythmical,light-footedmovementcombiningelasticity,strengthandlength
2-4BreathsStandingSplitActive • SteadyengagementofoneSBLoneside • Heldposefollowingadynamic,rhythmicalmovement • Balancechallengeinthesagittalplane
Complementing: Dynamic Sprinter into Standing Split
8BreathsFullMoonPose • SteadyengagementoftheLL • Balancechallengeinthefrontalplane
Complementing: Standing Split
2-4BreathsStandingSplitMelting • Contrasting'use' of the SBL (strengthening, stretching, releasing with gravity) • Meltingintoachallenging(formostofus)pose
Complementing: Full Moon Pose
4BreathsForwardFoldMelting • LengtheningoftheSBL • Softmeltingfollowingthebalancechallenge
Complement: Standing Split Melting
Preparing:Lizard•SideSupport&HipStretch
Transition:RollingUp
1 x SynerChi Essential Flow: with Big Wave & Push Back • Gentlemobilizationofthespine • Findingbalancewithinasymmetry
CHANGE SIDE Repeat the sequence on the other side
CONCLUDE Finish SynerChi in Reverse Rest
SEQUENCE 4: Stretches with a TwistFRONT & SIDE WEIGHT BEARING • STANDING
DVDtimeframe:9:15minutes
Practice time frame (approximate): 12 – 15 minutes
The following sequence comprises unilateral exercises that are complemented and balanced by the Small Wave.
2 Breaths Inverted V • LengtheningthelowerpartoftheSBLandstrengtheningBALs • Lengthening,softeningandnourishingtheDFL
Preparing: Inverted V Leg Lift & Arabesque
6xInvertedVLegLift&4BreathsArabesque • InterplayoftheSBL,SFLandDFLincludingtheSPLinArabesque • Weightbearinginthesagittalplanewithminimalloadonthelumbarspineandpelvicfloor
Complementing: Stretches to come
Transition: Low Lunge
1xLongLunge&ArmCircle•1xCrescentLunge•1xLongLunge • StrengtheningSBL,activelylengtheningSFL,strengtheningSBLwithsofteningofSFL(respectively) • Lengtheninghipextensorsandstrengtheningquadricepsofthefrontleg
Complementing: Inverted V Leg Lift
Transition: Low Lunge with hands or forearms on the floor
4BreathsLizard-4BreathsLizardTwisted • InterplayofDFL,SBLandSPLaswellasBALs • Deep,activehipstretch
Complementing: Inverted V Leg Lift
Preparing: Side Support & Hip Stretch
Transition: Low Lunge with the opposite hand near the inside of the front foot
2BreathsSideSupport&HipStretch•8xSideSupport&HipStretchwithSideBend • StrengtheningandlengtheningtheLL • StrengtheningtheBALs • Dynamic,deephipstretch
Complementing: Inverted V Arabesque
Preparing: Z-Sit
Transition:InvertedVLegLift•InvertedV•BigWave•BasicFrontSupport
Small Wave with Shift Back • Symmetricalmobilizationofthespineandhipjoints • Findingasenseofbalancewithinasymmetry
CHANGE SIDE Repeat the sequence on the other side
CONCLUDEFinish in Reverse Rest
SEQUENCE 5: Gentle DynamicsSITTING • SUPINE
DVDtimeframe:8:15minutes
Practice time frame (approximate): 15 minutes
Reverse Rest • Calming
Transition:LowKneeling•CleopatraSit•Z-Sit
Dynamic Mermaid & Spiral • ActivelengtheningandstrengtheningaswellasglideandelasticityintheLL • SofteningandgentlemobilizationoftheDFL • Multidimensionalmobilizationoftheribcageandspine
Complementing: Lizard Twisted
Preparing: Living Pose
Transition: Round Back in Z-Sit - Side Leg Lift in Z-Sit - Tailor‘s Sit
Round Back in Tailor's Sit • GentleengagementoftheSFLandopeningoftheSBL(trunkportions) • Symmetricalspinalmobilization
Complementing: Dynamic Mermaid & Spiral
Transition: Z-Sit on the other side
CHANGE SIDE Repeat the short sequence on the other side
Transition: Basic Rolling Down
Rest Position • Relaxation
SEQUENCE 6: Absorption & Waking UpSUPINE • SITTING
DVD time frame: 7:30 minutes
Practice time frame (approximate): 10 minutes
Living Pose • Lettingthebodyabsorballthathasbeendoneandundone • Bringingcalmtotheinnerseaoffascia • Goingwithinwithpresence
Complementing: Everything that has been done
Preparing: For what may come
Transition:MorningStretch•SupineRest
Rolling Like a Ball • Wakingupthebody • Massagingtheback
Preparing: You are prepared!
Transition: Tailor's Sit
2xSpirallingTwist•1xExtension•1xRoundBack • Finalwakingandgentleopeningup