by Lesley Powell

I have been teaching a class, PilatesDancing, for the past year. It has been amazing how many changes are happening in my students. I combined Pilates, Laban/Bartenieff and the Franklin Method to create this class.

The structure of the class consists:

1. Foot training includes releasing tension, strengthening the foot and the mechanics of the foot in movement. We bring the new foot connections back to standing. As the foot become better connected and grounded, alignment and core tone changes.
2. Pilates mat and floor barre includes strengthening the core three dimensionally in a dynamic movement routines on the floor. This includes challenges of balance and level changes which demand more core than doing exercises on your back.
3. A standing warm up, we use a block to challenge balance and understand the importance of the standing/working leg. I also bring into principles from my training from the Franklin method and Amy Matthews, a BodyMind Centering practioner, about rhythms of bones in the leg to enhance standing and function.



4. We end with an adagio. The purpose of the adagio is to practice the themes of the class that day.

by Bonner Elwell, Client at Movements Afoot

Facing a total knee replacement operation on June 13th, 2006 and being in considerable pain, I enrolled in physical therapy sessions with Nicola Weiner whose care and guidance was incomparable and in a once-a-week one-hour session with a Pilates instructor at Movements Afoot. This resulted in building up an essential strength and knowledge prior to the operation. The intelligence of the Pilates system of exercises is profound and challenging. The emphasis on centering, core awareness and alignment became my concentration. I was as ready for the surgery as I could be and a month after the surgery, I returned to Nicola Weiner, my physical therapist and, subsequently, to Heather Mims, my Pilates instructor. Swollen and timid, I started again building slowly and carefully the necessary alignments, flexibilities and strengths. A year later I’m back to my life with confidence, strength and an expanding interest in this most direct and substantial understanding of the ways of the body.

by Lesley Powell, Director of Movements Afoot

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Lesley Powell, direcor of Movements Afoot

I AM WALKING YESSIREE…ABOUT YOU AND ME.

Your walk is a reflection of how well or poorly your fitness is. A great gait has gentle movement of your entire body in a balance and coordinated fashion. If one body part is tight/rigid, it will affect the entire body. Tightness is many times a reflection of weakness.

Dr. Eric Cobb, Director of Zhealth, www.zhealth.net, spoke that the transfer of weight on the step forward equals 500 lbs on a healthy walk. When the body is not moving correctly, the forces increase and exacerbate with speed.

A healthy gait is a reflection of trunk (core) control, coordination of your spine with your extremities especially your knee and ankle and good expenditure of energy so that you are not fatigued after just a half-mile walk. Faulty movement patterns in walking can lead to fatigue and injury. Improve your gait will enhance your balance, strength and injury prevention.

As a teacher, I observe my client’s gait to get an idea of how they move their bodies. Especially with injuries, my client’s walking can tell me a lot how they use their bodies. When a client has a knee injury, there are faculty patterns of movement in their walk. Their walking pattern can be making the knee injury worse. By teaching better movement patterns, the client can find better function, strength and mobility.

In June, I will be teaching a course on Gait for teachers 6/22-23. Laura Gates will be teaching Hanna workshops for all with the themes of improving your gait. Go to www.movementsafoot.com for more information.

Lesley Powell

Lesley Powell, director of Movements Afoot

Lesley: I love how my somatics knowledge has changed my practice in yoga and Pilates and centered my mind. When I go to my competition to experience other teachers/studios, there are a lot of generic cues out there.

“Pay attention to your breath.”
“Be in the moment.”
“Feel your powerhouse.”

I try to pretend that I am a beginner with no experience. With those phrases I might not have a clue what is being said.

Somatics has offered me a roadmap to lead my nervous system (mind) to my body. Let’s take breath;

Good breath affects the entire body. There is the real function of the diaphragm moving up and down with the inhalation and exhalation. The compression of the diaphragm moving down on the inhalation puts downward pressure on the organs, the pelvic floor and the rib bones expand. The exhalation is like a gentle hydraulic press. The diaphragm moving up on the exhalation creates a suction to lift the pelvic floor and the organs. Did you notice how just reading this changed your breath?

This understanding puts my attention inside of myself. It brings me into the moment. This is one way somatics changes my practice. As I breathe with this understanding of how breath works, I release tension. My body starts organizing its natural intentions.

Martha: I am interested by your last phrase – natural intent or natural intentions. What are the body’s natural intentions? I feel a clue to the wisdom of the body-mind relationship lives here. As we become more aware of our bodily sensations using our proprioception (the receptors in our nervous system that help us feel ourselves) we have more clues to how take care of our selves, move, or what to do. This type of decision making is an integration of body and mind processes.

So often during the day when we aren’t registering our body sensations we just move forward with no conscious and subtly hurt ourselves – developing physical imbalances in any overused or underused areas. We all know that if we hold our head in an odd position while feeling stress that our shoulders and neck often become tense. It is also possible to use too much tension while looking. This overuse causes stress in the eyes themselves but also in the rest of the body. At CKE and Movements Afoot we offer classes where we can become aware of sensations in the body (Pilates) or the eyes (EyeYoga), for instance. In these classes we have a chance to reengage with our physical sensations and to practice new ways of organizing the body for efficient use. This process involves a change in attitude – so once again we experience that body awareness is affecting the mind. “The mind can refer to emotions, cognition – thoughts or feelings. At CLE we encourage people to relax first, then to use the mind to tune and feel the body. Once there is an open state of awareness we can move in new ways and express new parts of ourselves, from this we can move into more potent action, most likely more comfortably as well.

One of my clients just mentioned that she was surprised by the fact that after her table work session rather than acting calmly she went home and pursued a difficult conversation and was able to bring a longstanding problem to resolution. She attributes this to having relaxed enough to feel stronger enough in herself to speak honestly.

So one of the CKE mottos is - Relax, Feel, Move, Take Action!

I would love to talk about how this type of awareness helps us in our practice of yoga. It would be fun to introduce everyone to the type of somatic movement classes that we do at CKE and Movements Afoot as well.