Ungluing the Organs

Stuck Breathing? Sluggish Digestion? 

I found that after practicing a bunch of Uddiyana Bandha, ( essentially, organ vacuuming and abdominal toning at an extreme level) that I was constantly needing to yawn, that my ribs felt oddly tight, and my digestion was at an all time sluggish low. 

Putting it all together, I realized that I'd pulled my stomach too far up in my ribs, and it had kind of stuck there.( I'm sure there were other organs involved too)

So I created this sequence to unglue those poor little stuck things, using the inhalation to push the diaphragm down, and create space for the " Downwards Inhale".

Core Breathwork Class : Thoracic Freedom

 I wanted to create a class to move the spine backwards, in cases where we feel like we've been thrown in to extension and can't get out of it ( such as whiplash, or an extremely " backbendy" yoga class)

The first two videos can be done on their own for a gentle class for back body awareness and freedom in the ribs. 

The third video will definitely mobilize your thoracic spine and free up stuck ribs. Be careful with your ball that you don't press too hard. Always keep your pressure going directly down the center of your sternum. This is a powerful reset that is not to be taken lightly. 

I would recommend that you avoid doing any heavy lifting for a day or two after practicing the third video in this mobilization series. It takes some time to muscles to adapt to new settings, and undue strain is ill advised while the tissues resettle. 

 

Core Breathwork Class

These videos can be done separately, or all together. 

Introception sets the stage, and helps to gain awareness, which is ultimately the path to control

Displacement begins to work at muscular attachments from the inside out, providing the greatest relief from tension. 

Hip Opening applies breathing techniques to various gentle stretching positions, to open up where we are commonly " stuck" in this sitting, technology dominated culture that we live in. 

 

Opening the Side Body

To free the ribs, and the underarms. Pick one of the two options below. 

 

Please note that only one side is filmed in each video, so you will need to repeat the same program on the other side. 

Hip Opening

I recorded this class recently for a study group that I lead. The focus was on hip opening, but as you'll see, we go at it from a very global approach. 

This class is approximately an hour long. I recommend that you take the full amount of time to take the whole class, although it has been uploaded in segments. 

Over the fall/winter season, I am offering a number of 'Inner Space" workshops around CA, where we take between 1/2 to 2 days to go deeply in to Core Breathwork and explore those tight spaces in our bodies that need more awareness, more life force. 

This is a fabulous way to free up your "stuck spots" in a very short amount of time. The exercises you will learn in my workshop can be repeated on your own, anywhere, after you have learned them. For more information about my Inner Space workshops, and upcoming Gyrotonic trainings, click here

Improve your metabolism and tone your abdominals in less than 30 minutes without doing one crunch!

Want more consciousness about your core?

Do this before you work out.

 Do this if you need to calm down and would like a core workout while you're resetting your system; do this if you want to wear a tight and shiny shirt that shows off your abs and you want a little extra definition, or just want to trim everything in by an inch or two. 

Do the entire 20 minute workout. For those of you who know your anatomy, you can skip to the workout, which starts at 2:28. But do the entire workout, your abdominal cavity deserves some love. 

I'm getting ready to teach a course this weekend so my focus has been back on the breath. I took the opportunity to put together a 25 minute #WednesdayWarmup that shows how I might use elements of the Instructional Video I made a few weeks ago in a class. 

Enjoy!

As always, feel free to share with anyone who could use some lower back help, has issues with breathing, or wants better abs. 

If these videos are working for you, you might want to consider studying with me in person at one of my upcoming Inner Space workshops in Penn Valley  ( Northern CA), Silverlake, ( Los Angeles), Santa Monica ( Los Angeles) or Carmel ( Central CA). 

Although learning online is incredibly effective given it's convenience, the experience of physical commitment to a classroom, your classmates, and having a real human there giving you feedback can provide huge transformation in a very short amount of time. 

Galileo : Flow Sequence

What struck me immediately about the Galileo was how quickly my body became strong and limber as I moved through Yoga Flow type sequences, with an average of 10 minutes a day for optimal results. 

One can hold a position for a longer amount of time to build strength of course, and the therapeutic possibilities abound, but what I relied on consistently for the past 3 weeks, as I dealt with an overloaded schedule, was my 10 minutes in the morning. That 10 minutes keeps my body warm, limber, strong and alert all day, not to mention in fantastic shape. 

Here is another example of a relatively global " flow". 

You will see in this video that I change the Hertz ( frequencies)  during my flow sequence.

Playing with the frequencies allows me to control how many muscle contractions there are per second on this device. At lower frequencies, there is more "stretch" available to the muscle. ( this is abbreviated information here, there is a lot more going on with the frequencies than I am talking about in this particular context) When the frequencies are higher ( when you hear the machine begin to get super loud) there is more muscle contraction happening, so that is a point where primarily the effect is muscle building in my body. As I slow it down in the end, it allows more stretch to come back in to the muscle, creating an overall flexibility, in addition to strength. 

For more information about the Galileo Equipment, please visit www.stimdesigns.com or Galileofit.com. You can also contact me with any questions. 

Core Breathwork - Abdominal Sequence

I created this sequence of abdominal exercises as a simple, concise way to train them correctly. 

In so many cases, misconceptions about how and when to engage your abs can lead to back problems, and even digestive issues. 

By following the natural patterns of the breath, one can learn to train their abdominals to move in towards center, and lengthen the spine in the process, effectively teaching your body to work your abs in towards your core whenever you choose to exhale. 

This 16 minute video can be broken up in to mini-sessions of approximately 5 minutes each, or done as an entire sequence. 

Enjoy my breath based workouts? Digging the " experiential anatomy"?

There are some upcoming opportunities to study with me in person. 

If you are GYROKINESIS® certified, I am teaching a Level 1 Gyrokinesis Update focusing on the breathing patterns in Format 1 and the homework series from 09/30 -10/02 in Carmel, CA.

I am also offering "Inner Space : A User's Guide", a weekend retreat focused on Core Breathwork at Allsgood Farm, in Penn Valley, CA. 

You can check out my entire teaching schedule here.

Core Breathwork - Abdominal Sequence

I created this sequence of abdominal exercises as a simple, concise way to train them correctly. 

In so many cases, misconceptions about how and when to engage your abs can lead to back problems, and even digestive issues. 

By following the natural patterns of the breath, one can learn to train their abdominals to move in towards center, and lengthen the spine in the process, effectively teaching your body to work your abs in towards your core whenever you choose to exhale. 

This 16 minute video can be broken up in to mini-sessions of approximately 5 minutes each, or done as an entire sequence. 

 

Enjoy my breath based workouts? Digging the " experiential anatomy"?

There are some upcoming opportunities to study with me in person. 

If you are GYROKINESIS® certified, I am teaching a Level 1 Gyrokinesis Update focusing on the breathing patterns in Format 1 and the homework series from 09/30 -10/02 in Carmel, CA.

I am also offering "Inner Space : A User's Guide", a weekend retreat focused on Core Breathwork at Allsgood Farm, in Penn Valley, CA. 

You can check out my entire teaching schedule here.

Back on the Ball

I took a week off to produce "Timeless", a community event dedicated to raising funds for fire relief. 

In hindsight, I should have taken two. Many days of rest are needed after something like this. 

However, on Thursday, September 1st, I found myself back in the studio, with an hour to spare, and realizing that in the aftermath, I'd forgotten my #WednesdayWarmup.

 

I figured, better late than never. 
 

This is a 16 minute sequence that globally opens you, focusing on balance as a tool for core strength, and of course, tapping in to the breath. 

You will need a ball. ( the slippers are optional)

Shoulder Opening

I had promised a shoulder opening sequence, and now have delivered!

You will need a ball ( Annabelle) and also a theraband ( I'm taking name suggestions here) for this brief workout.

Take the time to care for your shoulders. You won't regret it. 

Opening the Heart Gate

I've been playing around with how to open the back of the ribs for a while, mainly for personal reasons. 

This class is a pretty good global opener.

It takes approximately 45 minutes, so take this time for yourself, and settle down to breathe. 

If you have a hard time bending forward, or practicing inversions, you may want to be near a couch for the end of class. 

Breathe easy, breathe well. 

Enjoy

 

 

Holding Shapes

I created this intro for one of my Gyrokinesis® classes in order to refine students' ability to hold deep abdominal engagement, while still breathing deeply. 

So often, we will hold our breath when we're holding a difficult body position, or completely brace our body instead of moving in to deep engagement. 

This warmup will help you move beyond that level, and find core engagement combined with an expansive grace in movement. 

The "Sacral Clock" - an exercise for non-specific back pain

No "Movement Blog" would be complete without a nod to the classic " Sacral Clock" exercise. 

I first became acquainted with the " Sacral Clock" exercise at age 11 in class at the Royal Winnipeg Ballet, and have revisited it countless times since then. 

This is a great place to start if your lower back hurts and you can't tell why, or if you've got some hip pain. 

As always, be gentle with yourself and make sure that what you are doing feels good. Although this exercise may indeed work to minimize your pain, it is in no way designed to treat or diagnose any medical condition. 

Rockin' Out

Do you want to tone your tummy? Does your lower back feel compressed? Here's a simple exercise that targets both your lower abdomen and your lumbar/sacral area.

Do this before you try to get in to your skinny jeans, or before hitting your yoga/pilates/GYROTONIC® class to keep your core intact, and maintain the space your vertebrae need to be happy. 

In tribute to Big Sur : #WednesdayWarmup, 07/27/2016

I returned home from travels to a massive forest fire in the Big Sur area. Many members of our community have lost their homes, and the fire continues. Est. containment is August 31, 2017. The fire is now 30 000 acres and growing, having entered the Los Padres National Forest as well as continuing to threaten Carmel Valley. 

I created this class for our community to help release the trauma that gets stored in bodies after such an event. Class is in three parts: getting rid of what you're holding on to, creating space where you were locked up, and unclenching your gut. 

If you have recently been through a traumatic event, or feel that you are holding on to stuff from your past, this may be a good class for you to do, as the link between the mind and body works both ways. Releasing what's being held in your body will clear your mind, and vice versa. 

I wish you health, I wish you happiness, I wish you peace. 

Domini