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Fall 2022 Curriculum – Self Study & Practices of a Creative Professional

Lifelong learner and curious forever student that I am, the journey of reading, hearing new information and perspectives, and honing new skills is endless. 

Now that the Autumn Equinox has passed for me in the Northern Hemisphere (happy Spring to the Southern Hemisphere!), I am feeling all the back-to-school and fall feels even though I’m not formally enrolled in any coursework. 

Anytime I’m not in school, and even when I am, I tend to design my own learning plans around what I’m curious about. In order to continue to become a better teacher and coach for my students and clients, professional development is critical, and I also wish to further my spiritual, creative, and entrepreneurial journey.

I am studying, reading, and practicing a variety of “subjects” or “courses,” which overlap and could be grouped in a variety of ways, but which I find complimentary, and all of which are related to my goals for the year.

Here I’m sharing the topics of study, specific actions that I take to pursue them, and some of what I’m reading and listening to, as well as what I myself am writing, creating, teaching, coaching, and otherwise sharing. 

Current topics encompass dance and movement, spiritual practice, creativity, business and finance, languages, travel and adventure, love, connection, and relationship.

All of these focus areas are likely to continue into the new year, assuming I have the ongoing privilege and pleasure, but exact inputs and outputs, as well as media sources, will certainly change with growth and the seasons.

Podcast Episode 094: Fall 2022 “Curriculum” is the audio of today’s post

Gratitude

One of my daily practices is giving thanks in many forms. This is part of my mindfulness and spiritual practice, as well as a way to show up well-resourced for whatever life brings.

How fortunate and lucky am I to have access to all of these learning materials and the time and energy to pursue what ignites my curiosity and spirit? I marvel at the sheer volume and quality of the resources constantly available at my fingertips, much of it also available for free to anyone with internet access.

It’s hard to imagine how I can fit my desire to learn into just one lifetime, but I affirm that I have enough time for everything I need and I create structures to support my ongoing growth. 

It helps to have some structure and priorities so as to not become overwhelmed by everything I want to explore, learn, see, experience, know, create, and share! Maybe you’re the same way and have a lot of things your curious about or would like to improve at, and I hope seeing what I’m up to helps inspire your own planning and exploration.

Representative books & items for my Fall 2022 “Curriculum”

Tips for Your Fall Curriculum

“What is not started today is never finished tomorrow.” -Goethe

Start small with one topic or skill to learn about and improve, then once you’re on a roll, add on.

What is important is not mastery or any deluded pursuit of perfection at the expense of improvement (or never starting in the first place because we think we’re “not good enough”), but instead doing what we can to enjoy the process of learning. Tony Cabasco “Incremental improvement over delayed perfection” and perfectionism.

The message is choose a tiny goal or habit, and just start! Declare what you want to do/learn/make and take a little step. Start by considering what topics you wish to explore, and what activities to engage in to build the skills your wish for.

Focus Areas with specific activities that practiced regularly accomplish my goals

Learning Activities

My action steps this season include:

  • Read: Nonfiction books pertinent to each topic of study, fiction, poetry articles, etc., with a goal of number of books to read annually, tracking, key points, and a process to share 
  • Write: personal processing such as morning pages and journaling, organizational notetaking such as my Bullet Journal, blog articles and podcasts, video planning, challenges, signature program, letters
  • Practice: yoga, pranayama, meditation and mindfulness, German, healthy habits, physical therapy, dance techniques, improvisation, composition and criticism
  • Create: videos, podcasts, music, dance choreography and learning materials, yoga and coaching content, food, crafts
  • Serve: teaching & coaching through a variety of means
  • Connect: romance, family, friendships, professional connections, outreach and follow-up, collaboration, email newsletter/list, YouTube community, social media
  • Sustain: financial literacy and fitness, tracking income and expenses, budgeting, business & marketing skills, planning to eliminate debt and create ideal lifestyle, travel, & contribute
  • Adventure: travel & explore, together & alone, regional & international 
  • Celebration: bonus! always seek to enjoy life 🙂
My chosen topics of study and monthly themes brainstorm for Fall 2022

Fall Subjects

Topics at a glance are Language, Living Abroad & Germany, Travel & Adventure, Dance/Yoga/Movement Practices & Philosophies, Cooking, Food, Ayurveda, Spirit, Meditation, Mystery, Reading, Writing, Art, Music, Creating, Business, Marketing, Finance, Connection & Relationship

Languages, German, Life Abroad

German: Duolingo vocabulary, Grammar, Poetry, Songs, Fairy Tales; Work Visa Renewal, Driver’s License

Dance, Yoga, Movement

Ballet: RAD Exam Syllabi, Cecchetti, Partnering, Turning Techniques, “Swan Lake,” “Cinderella” stories, Seasonal Music, Choreography for Classes and Stage 

Dance: Nikolais-Louis Modern Dance Technique, Bartenieff Fundamentals, Laban Movement Analysis, Improv Practice, Choreography Practice, Elements of Dance Challenge

Movement: Bartenieff, Laban, Somatics, Physical Therapy practice, improving Handstand and Pull-Up skills

Yoga / Philosophy: Pranayama, Bhagavad Gita, Yoga Sutras, Yoga Meets Movement Science” Podcast and videos by Jenny Rawlins, Magic Within You Yoga Challenge

Spirit, Meditation, Mystery

Meditation: Radical Acceptance, Book of Joy, 30 minute per day Meditation Practice starting in November (29 in October)

Spirit: Altar, Crystals, Yoga, Meditation, Tarot (weekly pulls +), Intuition, Prayer, Bible, Quran, Book of Joy, On Becoming an Alchemist, “Tarot for the Wild Soul” Podcast, Modern Tarot  

Cooking, Food, Ayurveda

Food & Ayurveda: Complete Ayurveda; Enjoy cooking and eating: Apple Cinnamon Muffins, Pumpkin Muffins, Fall Tea, Shepherd’s Pie, Goulasch, Soups (African Peanut), Oatmeal…

Reading

Nonfiction as listed under other categories, fiction as recommended, poetry such as my German and English collections, Mary Oliver, Keats, and Sonnets.

Writing

I engage in a variety of forms of writing on a regular basis: reflective, creative, educational and professional. Morning Pages and BuJo are part of my daily rituals, as well as composing Poetry, Website content, coaching and teaching plans.

Long-term goals include publishing works of nonfiction and fiction, and current and past practices leading in that direction are daily writing practice, participating in NANOWRIMO, a yearlong daily Haiku Challenge, and studying poetic forms.

Additionally, I write to connect and follow up with family, friends, and professional contacts, and aim to send messages of gratitude, appreciation, and love.

Visual Art & Crafts

This year I am participating in the Inktober drawing challenge, seeking to create 31 daily ink drawings in October to get rolling. It is both fun and frustrating so far!

General goal of having a sketching practice, experimenting with different media, including pencil, colored pencil, and more recently watercolor pencils. Include drawing and collage in my BuJo, Christmas Cards, Birthday Cards, Love Notes & Correspondence.

Music

My musical practices include reading Year of Wonder this year and listening to the daily pieces, curating and sharing playlists, listening to music new and old, finding pieces for dance choreography, and this season I hope to pick up practicing the Harmonica again as well.

Business & Financial Fitness

Reading and implementing Profit First, 1-Page Financial Plan, You are a Badass at Making Money, We Should All Be Millionaires, following the Financial Feminist on Instagram, the “Marketing Your Yoga with Confidence” podcast, working to pay off debt, apply for student loan forgiveness, consolidating business finances.

Correspondence & Pen Pals

Weekly “love note” practice, write to friends and family to express love and thanks.

Creating & Sharing

  • Blogs & Podcasts – Reach 100 podcasts in total, # of Blogs & Podcasts for quarter 
  • Emails – Reached 100 emails in total, # for quarter
  • Videos – Reach 500 YouTube subscribers, # Videos, Hours Viewing Time 
  • Coaching, Learning & Change – Coaching Challenge, Signature Program refinement, improve New Client Welcome process
  • Program Content & Marketing – Complete Website update, New Client/Student Questionnaires & Services Agreements, Program “modules” videos, PDFs

Looking Back & Ahead

It being “fall semester” and into the winter season, another key activity is to pause and reflect on what I have accomplished this year, what I want to continue or let go of moving into a new year, and what new topics or activities may support me in 2023.

Let me know if you’re interested in reflecting and celebrating together, and I also plan to share some highlights from 2022, including books, movies, shows, music, podcasts and more, to come!

Related Resources

Questions for Reflection

  • What is on your “to be read” list this season?
  • Which media sources do you find most enriching?
  • If you were to choose your current subjects of study, what would they be?
  • What do you want to learn but are afraid to start?
  • With what subject are you familiar enough that you could teach beginners?
  • What makes you curious?
  • What creations will you make and share?

I would love to hear about what you’re currently working on and learning, come share on social media @ablythecoach to connect!

Blythe Stephens, MFA, Bliss Catalyst
they/them or she/her
Creator of A Blythe Coach: dance through your difficulties
and take leaps of faith into a joyful, fulfilling life

Current Notebook Lineup – Analog Journals for Creativity

Lifelong learner and curious forever student that I am, the journey of reading, hearing new information and perspectives, honing skills is endless. 

Now that the Autumn Equinox has passed for me in the Northern Hemisphere (happy Spring to the Southern Hemisphere!), I am feeling all the back-to-school and fall feels even though I’m not formally enrolled in any coursework. 

Lifelong Learning & Teaching

Anytime I’m not in school, I design my own courses of study, as a teacher and coach for my students and clients, but also to further my spiritual, creative, and entrepreneurial journey.

Take what I’m learning, teaching, and coaching around, as well as personal, creative, and professional life, and at any given moment, that is a lot of information to juggle. Therefore, I am constantly refining my record-keeping, idea-generating, and knowledge containers for easy capture and access.

The video version of this Current Notebook Lineup for Creativity content is on YouTube

For a few years since going through _The Artist’s Way_ by Julia Cameron, I’ve been practicing Morning Pages, and the last couple of years, I’ve been doing a version of the BuJo Method by Ryder Carroll, so those form a foundation for my current journaling practice, as well as other tools.

I’m not sponsored by any of the companies mentioned, they are just what I happen to enjoy and currently be using.

This content is also available in audio form in Podcast 093 and further resources are listed below.

Notebooks, Journals, & Tools

  • Morning Pages a la “The Artist’s Way” by Julia Cameron: college block, looseleaf, scrap (02:14)
  • Daily Field Notes/BuJo: small notebook (Moleskine Cahier or dupe) with leather cover from Liebhardt (gift from my gf, 04:32), this is what I actually have with me almost all the time to capture inspirations, nuggets of ideas and poetry, memories, gratitude, tasks, etc.
  • Dance & Yoga Teaching & Choreography Notebook: dot grid “Let’s Travel the World” (gift from a friend, 05:47) for everything to do with my current classes, participants, content covered, music and dance phrases
  • Signature Program Binder: tools, resources, inspiration, client notes, etc. (from Five Star 11:12)
  • BuJo 2022 Q1-3: Tedi brand “Mein Bullet Journal” with annual focus and quests, future log and planning, monthly and weekly spreads, quarterly reflections, project collections, quotes, rituals, etc. (06:52)
  • New BuJo for Q3, Autumn, 2023+: Moleskine Cahier A5 dot grid inside Manufactica saddle leather traveler’s notebook-style cover from Etsy, with handmade folder of paper, stickers, emphemera, and memorabilia for bullet journaling and memory keeping (11:57)
  • Honorable mentions: Dry Erase Board for capturing big ideas, mind-maps, and lists, Evernote for archiving, Google Docs for word processing; iterations/drafts processed through system (10:16)
Excited about my new BuJo and cover for this fall and beyond!

To Each Note, a Fitting Receptacle

Each person’s note-taking, journaling, and creativity system will look dfferently, and I find it so fun and inspiring to take a peek into others’ systems as well as to continue to reevaluate my own practices.

I have noticed a correlation between paper/capture size and media and what sort of idea I’m capturing, and find that different notebooks and spaces for different purposes help me with my flow (09:30).

Related Resources for Further Learning

Questions for Reflection

  • What notebooks (or idea-capture devices) do you have in current use? For what purposes do you use each?
  • Which refinements in your system or supplies are you applying for this season?
  • What are your plans for the coming year? 5? 10?
  • How do you stay present to and keep track of your values, priorities, and quests?

Glad you joined me for this nerdy voyage through my current notetaking, journaling, and productivity system.  

Now is a great time to align our resources and systems that we need around us, to dream and plan, reflect on our processes and results from the year so far, goals for the year ahead, and what we want to take up going forward.

I’ll soon be sharing more about my personal fall “semester” curriculum, within and outside of my comfort zone, as well as the dance, yoga, and coaching content itself, see you again next time!

Blythe Stephens, MFA, Bliss Catalyst
they/them or she/her
Creator of A Blythe Coach: dance through your difficulties
and take leaps of faith into a joyful, fulfilling life

Cool Downs to Cleanse the Palate – 5 Ways to Cool Off & Wind Down

“The waves is on fire, the day is getting hot. This is my desire to the one to hit the spot, yeah. Cool down.” – Kolohe Kai

I’m not a surfer, but I dig the song “Cool Down,” and it has been running through my head as I write this article. Just in the last week the temperatures have dipped here in Cologne from our scorching summer highs, as if on cue to signal the coming change of the seasons.

Coming down, getting complete, making transitions from one activity to the next, taking a breather, pausing to situate yourself in time and space, recovering from amplified or more intense physical or mental situations, experiences of cardiovascular exertion, vigorous challenge, or other heightened experiences of learning or creative work such as classes, rehearsals, performances, all of these can benefit from some form of cool-down ritual.

There is definitely not as of much a focus in technique classes on cooling down as there is warming up and preparing the body to move, but I believe still a valuable practice. Cooling down doesn’t have to be lengthy or complicated, just not to rush from one thing right into the next, instead to pause and complete and then move calmly forward.

I especially notice the need in childrens’ classes to ramp the energy back down from high energy, climactic movements and dances, take a moment to complete and acknowledge them and the end of the time together, rather than releasing them fully wound-up out of the studio back to their families, which can be loud, abrupt, confusing, and chaotic.  

Not that we’re perfect, the small students’ exit can still be a bit wild, but ritual definitely helps, the reinforcement of what we learned and their positive contributions, and the chance to breathe together and say “thank you” to our own bodies and selves, our teacher, each other, and the tradition we study. My friend and colleague in ballet education, Matthew Donnell and I touched on the value of reverence in our podcast together, episode 078 as well. 

The same is true for people of all ages, of course. We appreciate rituals and require opportunities to get present and complete to change gears for our next activity.

Cooling down is both a physical and mental practice, as Courtney and Bailey Carver pointed out in their Soul + Wit podcast episode on cooling off. I won’t focus in this article on beating the heat of summer with cool drinks and things, but they do, along with releasing mental steam.

Podcast 092: Cool Downs to Cleanse the Palate is the audio version of this article

Closing Ritual of Révérence

In the classical dance tradition of ballet, we have special ways of greeting and expressing respect for one another. We may enter the dancing space and greet our teacher with a bow, and we also dance a “Révérence” at the end of our class to express reverence, respect, and acknowledgement for the ballet teaching lineage, our own teachers and choreographers, our fellow dancers and classmates, the musicians, our audience, and our own efforts. 

As Rory Foster puts it in the book Ballet Pedagogy: “Many teachers do not do it, but I find that it is a calm, culminating, and aesthetically pleasing way for students to end their class time. There is an atmosphere of completion–of closure.” (p.49)

Donnell’s perspective on révérence, which he shared in the A Blythe Coach Podcast episode 78, is that: “Dancers get so stuck in the technical aspects of what we do. One of the things that I was really taught by a teacher or two was the art of taking the révérence at the end of ballet class. A lot of teachers don’t choose to do that in American schools. You’ll always see it in Russian schools at the beginning and at the end of class. I at least try to do it, I would say 99.9% of the time I will always make sure that there is 30 seconds for at least bowing to stage right, stage left, balcony, you know, and students and just finishing. That is my chance to teach a little bit of stagecraft, of the artistry.” (38:37)

In the excellent resource book The Ballet Companion, Eliza Gaynor Minden also expresses the value of révérence:

“No matter how exhilarating the final grand allegro, no matter how much you might prefer to jeté right out the door, class isn’t over. The conclusion is révérence, the acknowledgment of your teacher, of your accompanist; and of ballet’s own traditions of courtesy, elegance, and respect…It can be a simple curtsy with basic port de bras–or a bow for men–or a more elaborate series of steps with sweeping, ornate port de bras and several changes of direction. Either way, don’t shortchange it. Révérence is not that demanding technically, but there’s still much you can learn from it. And if you did not meet the technical demands of class to your own satisfaction, you can find some redemption in the loveliness of your révérence.” (p. 181)

Start & Finish in Yoga, Martial Arts, other traditions

Like bookends to start and end, we might open or close our practices in similar ritualized ways in a variety of contexts, with familiar words or certain traditions to mark our transition into and out of the sacred space of the studio. 

In Hatha Yoga or the physical practice of yoga asanas, we often enter the practice by being still and checking in, centering, breathing together, intention setting and affirming, and/or mantra. In Yoga philosophy, my favorite translation of the “Namaste” greeting is: “The light/highest in me salutes/acknowledges the light/highest in you.”

When I practiced Tae Kwon Do, there was a similarly organized tradition of greeting as we entered the practice space, warming up, cooling down, completing the session and leaving the space respectfully.

In church ceremonies, the benediction and doxology, in academia the convocation and the baccalaureate, all structures have traditions of greeting and farewell.  

Podcast Episode 012: Acknowledgement, Révérence, & Namaste

Physically Unwind Slowly

In the Dance Magazine article “Are Cooldowns really worth the time?” Kim Richards, a physical therapist and board-certified orthopedic clinical specialist explains the function of a cooldown after dancing:

“The point of a cooldown is to give your body time to come back to its normal baseline. Dancing, like any type of exercise, increases the amount of blood that’s pumped throughout your body because your muscles need more oxygen during exertion. Letting your heart rate come down slowly gives your body time to transition back to its resting, balanced state, also known as homeostasis.”

Lauren McIntyre, a certified athletic trainer and clinical specialist states: “Your body naturally goes through this process no matter what you do after exercise. But an active cooldown potentially leads to faster recovery of the cardiovascular system, less muscle soreness and a more rapid reduction of lactic acid, the byproduct that builds up in your muscles during intense exercise.”

That is one important role of cooling down, it’s physiological function, as Richards explains: “Abruptly stopping intense activity can lead to lightheadedness, dizziness and, in some cases, fainting.”

Cooldowns don’t need to be elaborate. McIntyre suggests doing movement-based activities that are low-intensity, so you can keep your blood flowing without getting fatigued. “In general, the recommendation is to keep it short, less than 30 minutes. It’s not a second workout; it should be something that feels good and comfortable to you.”

Take a Deep Breath

“For example,” says McIntyre, “walk around the studio as your breathing returns to normal, and take deep breaths in through your nose and out through your mouth.”

You can do an unstructured practice of allowing the breath to return to its regular rhythm, use practices from Yoga Pranayama such as those in my Beautiful Breathing YouTube Playlist, or other methods to calm and re-focus.

Splashing in the Rhine river and cooling my heels

Stretch Out

“Dynamic stretching, such as moving through a yoga flow or doing walking lunges, can serve as a cooldown if you need to stay somewhat warm for the rest of your day. ‘There’s some research that suggests that if you have very intense activities separated by less than an hour, that’s a time when an active recovery would be beneficial,’ McIntyre says.

In fact, McIntyre points out that after-exertion stretching is more effective for improving flexibility than during a warm-up: “We know that to achieve increases in range of motion with static stretching, you need to be warm.”

Do your own favorite stretches and check out my Sumptuous Stretching YouTube Playlist for more ideas.

Complete & Mentally Reset

In the same Dance Magazine article mentioned above, psychologist Dr. Lucie Clements points out that “For some dancers, the cooldown is more of a mental necessity. After a performance, for example, it can feel like ‘you’ve had this high and then suddenly you crash and you feel sad.” She says that performance blues” are a common experience and I agree, but there are ways we can cope.

Process & Reflect

Consider reflecting on what you have just experienced, either in spoken or in written form. You can quickly recount what you learned, “glows” or positive experiences and “grows” or areas to improve, and any corrections, notes, or thoughts for next time.

Journal your own thoughts, the teachers’ feedback, music and creative ideas, anything you like! It can also be valuable to record your thanks and gratitude, and acknowledgement for yourself and/or others, which you may choose to share.

When I was training with Accomplishment Coaching, I first practiced the distinction of acknowledgement and learned that appreciating others, and being acknowledged myself, is a powerful ontological tool. In fact, acknowledgement is part of us getting complete on each coaching session and approaching every action with purpose.

Resources for Chilling Out & More

Videos
Blog Articles
Music Playlists

Questions for Reflection

  • What would you like to be acknowledged for?
  • Who would you like to acknowledge? What have they contributed to your life?
  • How do you prepare to transition from one activity or mode of life into another?
  • What would your ideal rituals look like to cool down and complete?

Blythe Stephens, MFA
they/them or she/her
A Blythe Coach: helping multi-passionate creatives
Dance through their difficulties & takes leaps of faith

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

On Balance – Practicing the Process of Dancing with Equilibrium

When everything is turbulent, how can we find equilibrium, equipoise?

In my work as a movement educator in ballet, dance, and yoga, as well as life coaching, the topic of balance comes up so often! Therefore, I thought I would do an experiential exercise where I ponder on the process of balance in the body as well as in our larger lives while actually practicing refining my own balance skills.

A couple of conversations in particular that I had lately after dance classes have had to do with balance, so I thought I’d share those insights with you as well as point you in the direction of a variety of resources for promoting balance, be it physical or existential. 

Podcast Episode 091: On Balance – Practicing the Process of Equipoise is the audio companion for today’s article

Mind and Matter

One recent conversation was with one of my advanced ballet students, who remarked about how finding her balance is somehow easier after vacation, even though physically deconditioned. My theory is that it has to do with, in addition to a good foundational knowledge of the mechanics of balancing, greater mental relaxation.

You see, balancing well doesn’t rely on strength or endurance, rather proper application of alignment and poise. Effective technique makes it easy, almost “effortless”, but is definitely impacted by our mental state. 

On a related note, in the other recent conversation I spoke with another dancer who is “after 40,” about how balancing skills can also be developed as we age.

Adults can continue to improve balancing abilities, proprioception and familiarity with our own bodies, coordination and control, so that we have practical movement skills that help us age healthily and well. Honing focus, technique, and balance continues to be important to our training at all ages.

I have noticed in my work as a dancer and as a yoga practitioner that there are certain universal physical, anatomic, and kinesiological principles that help us to perform successfully, and there are therefore similar ways that we use the supportive musculature of the body to support our aims.

Naturally the body works how it works and obeys physical laws, no matter what discipline we practice. I enjoy how the approaches, language, and visualization from different philosophies (including of course yoga and dance, which also take from other traditions and take diverse forms) can help create transformation and growth in our chosen areas of focus.

In terms of our physical awareness and mastery, we use proprioception in the body, or awareness of where parts are in relationship to one another and other objects in space. In the sphere of personal mastery, the perception in our mind reality, as well as our self-knowledge and growth, our created commitments, and our goals as we walk through life come into play.

Keep in mind that balance is an ongoing process for every person, and how each of us finds balance is going to look differently!

We seem to often have the mistaken idea that balance is static, fixed, or still, something either “off” or “on.” Really, balance is a CONSTANT play and flow of adjustments. If we embrace the process, rather than trying to find a “perfect” position once and for all or giving up and assuming we can never learn, we are so much freer to learn to balance (or stand) dynamically and efficiently. The same is true of balance in other realms of life 🙂

On Balance: Practicing the Process of Equipoise is the video companion to this article

Dynamic Image of Posture

Peggy Hackney quotes Irmgard Bartenieff in the book Making Connections:

“The static image of ‘upright posture’…persists widely, in spite of the fact that modern science, particularly neurophysiology, has broken down the notion that static ‘posture’ is in contrast to mobile locomotion, because it is now realized that they are not based on different regulatory mechanisms. The reflexive order of the use of upper and lower limbs is equally applicable to standing and maintaining balance and walking. That is, the same mechanisms regulate ‘postural’ change and locomotion. The dynamic image of ‘upright posture’ is described by Laban as an ongoing, cohesive, three-dimensional process that creates and recreates a series of relationships of Up/Down, Right/Left, Forward/Backward. In fact, the whole body slightly sways while ‘standing still’ in figure-of-eight distributions of the weight (Center, Forward, Right Side, Backward, Center, Forward, Left Side, Backward, Center). Uprightness is the quintessential example of the moving equations describing both sides of the constant stability vs. mobility struggle. Physiologically, all activities of the body function maximally to the degree that they maintain balance even in motion, just as philosophically/psychologically, our lives depend on the same principle.” (p.97)

Build a Strong Foundation

Ultimately, I believe practicing the process of balancing consists of applying two things:

Basic Alignment Principles / Techniques
+
Mental State / Mindset
=
Brilliant Balance

It is about the PROCESS of balancing, which is experiential and ongoing, not about a one-and-done complete and final state. We can see this process in action in the most masterful dancers as well as those just starting out, such as in the famous “Rose Adage” from the “Sleeping Beauty” ballet:

Rose Adage with Svetlana Zakharova on YouTube

Balletic Balance

In her manual of ballet technique, Vaganova includes  “Stability & Aplomb” in her basic elements of classical technique.

Podcast Episode 024: Stability & Aplomb

Podcast Episode 024: Stability & Aplomb, or Integrity in Action is the second in my podcast series on the Elements of Dance, including The Body, Action, Shape & Shaping, Space, Time, and Quality/Energy

“Definite stability is achieved only when the dancer realizes and feels the colossal part the back plays in aplomb. The stem of aplomb is the spine. The dancer should learn to feel and control her spine through observation of muscular sensations in the region of the back during various movements. When you manage to get the feeling of it, and to connect it with the muscles in the regions of the waist, you will be able to perceive this stem of stability.”
– Basic Principles of Classical Ballet: Russian Ballet Technique of Agrippina Vaganova

Yummy Ballet Conditioning provides gentle training in fundamental movements for core strength and balance while mostly reclining on the floor

A key example of developing a stem of stability is through breath and core support, or integration of the systems of the body.

Yogic Balance

In yoga we use pranayama or breath techniques as well as asana or postures to develop stability and ease. One technique to support yoga practice and physical integration for dance and athletic endeavor is engagement of the Bandhas.

Three of the most commonly applied bandhas are the Mula, Uddiyana, & Jalandhara, which together form the “master bandha,” the Maha Bandha. Bandhas fall under the larger classification of Mudras, which can be gestures or positions of the hands or other parts of the body, with bandhas specifically involving engagement or “locks” of specific muscle groups, as discussed in the video below:

The Yoga for Integration – Bandhas & Kapalabhati video explains the use of breathwork and muscle “locks” to inform yogic integration and assist with dynamic balancing

This balancing process is addressed in classic texts of yoga philosophy such as Patanjali’s Yoga Sutra book 2.46-48, where it states: “The posture of yoga is steady and easy. It is realized by relaxing one’s effort and resting like the cosmic serpent in the waters of infinity. Then one is unconstrained by opposing dualities.” (Yoga Discipline of Freedom: The Yoga Sutra Attributed to Patanjali, translated by Barbara Stoler Miller)

I really love that image that Patanjali uses about the cosmic serpent, Ananta, or “the infinite,” resting afloat on a sea of milk, feeding on honey, and receiving a foot massage… it’s so luscious!

In their Yoga International article on these Sutras, Robert Svoboda & Scott Blossom explain that this concept is: “More literally translated as ‘resolutely abide in good space.’” They go on to define the Sanskrit terms: “The yoga term sukha means happy, good, joyful, delightful, easy, agreeable, gentle, mild, and virtuous… Sthira can mean ‘firm, compact, strong, steadfast, static, resolute, and courageous.”

Podcast Episode 011: Creating Good Space: yogic sukha & sthira provides audio about this yogic philosophy

Podcast Episode 011: Creating Good Space

Patanjali was describing a balanced posture for meditation, but it can also be a great way to approach any situation that calls for balance, from movement contexts to relationships.

You may also enjoy practicing balance while standing on one or both legs or on your arms as in the following practices:

Happy Knees Stability Yoga Practice video
Arm Balance Yoga for Energy video

Living a Balanced Life

Poise and coordination are the physical manifestation, dynamic postural alignment, coordinated and ready to move in any direction or maintain a position in space. 

We don’t operate in a vacuum, physically or metaphorically, we are moving through the world responding to our own needs and calling, and also to others, to changing circumstances and forces around us, in constantly-shifting relationships. Like physical balancing, the basic principles are universal, but exactly what it ends up looking like for each individual is unique. 

“Work-Life Balance,” family and career, input and creative output, community and solitude, so many media and venues and so little time. Yes, “work-life balance” is about making empowered choices, understanding that there are seasons of life, and true balance is change management.

In larger life, it is having a solid foundation of well-being in place, healthy priorities, a strong support system, and tools for purposeful and aligned decision-making, the presence to respond with sensitive awareness. I’m not saying it is ever easy or over, but there are lots of tools to help you strike your own sense of balance.

My recent series around the stages of my signature process is also relevant the the concept of personal and professional balancing:

Be Open to Easy Balancing

Remember finding balance can come more naturally when we are well-resources and relaxed. Try not to over think it, rather consider balancing simply as standing with stability, rootedness, dynamic posture on whatever part of the body it may be, not necessarily suspended in air far above the earth (although the principles work there as well).

We’re just trying out, playfully, just standing in different ways (arranging our body parts or our lives in different arrangements, not necessarily a tightrope walk far above the earth.

For perspective, here’s what that looks like:

Same skills, but very different context! Consider staring on a lower gradient and see where that takes you 🙂

Questions for Reflection

  • What is your relationship with balancing?
  • What habits help you to practice balance in your life?
  • What physical balancing practices do you particularly enjoy?
  • How can you bring a sense of play and exploration to your balancing efforts?
  • Could you use more steadiness, more ease, or both?
  • What resources do you have that you’re not currently utilizing to create balance in your life?
  • How might you be able to luxuriate, like a serpent, in your own movement and stillness?
  • What will you commit to doing today to create the stability and comfort of “Good Space” for yourself and for others?
  • How will you care for your body and foster integrity this week?

You are invited to take a playful approach to practicing balance today, and in every moment.

Balance Technique Resources

Life Balance & Self Care Resources

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Say the Magic Words: Musings on Resonant Affirmations, Powerful Phrases, Prayers, Stands, & Mantra

Say the magic words: Please, Thank You, I’m Sorry.
I love you.
Help, Thanks, Wow.
Hallelujah.

In 2018 I went through a very rocky separation and second divorce. At the time, I was living in Honolulu, working on my secondary teaching credential and teaching in at least three locations every week, plus running an Airbnb in my two guest rooms.

Sorry if this is too much information, but at that time what I ate went right through me and sleep was, let’s say, inadequate. I rode my trusty Honda Shadow Phantom motorcycle to all of my gigs and riding continued to be a joy in my life, though sometimes I was just so damned exhausted that I feared that I would fall asleep behind the handlebars in freeway traffic.

“Focus on the ride” became my personal intention, words that I repeated while on actual rides and also while going through all the actions required to keep alive, to keep my life running, to move ahead though an intensely demanding and emotional time. 

I had no idea how I would make it through this, so it had to be second-to-second, moment-to-moment. Mindfulness of this present moment became everything. The future was up in the air.

I was fortunate to be well-equipped with a wonderful support system, tools, and resources to help me through. I got therapy, wrote prolifically, spent time with loving friends, practiced my yoga and meditation, joined a church community again, participated in Kirtan chanting gatherings (plus free vegan dinner, shout out to Hawai’i Kirtan!). 

My therapist encouraged me to find daily sources of inspiration, lean in to my curiosity and gather quotes, music, and revisit all the structures that I know I need to live my life purposely. I turned to my coaching tools and kept moving forward. 

In this and other life situations, time and again, I have found that words have power, to bring mindfulness, intention, medicine. I am reminded of my Dad’s repeated words of encouragement that comforted me as a child, such as “Take care of yourself and pay attention” and “Everything is just the way it should be.” These still resonate for me!

An academic, poet, and lover of words, I’m continually fascinated by what language inspires, propels, and empowers us.

What language speaks to you?

Podcast 090: Say the Magic Words is the audio version of this article

Devoting Attention

Yoga teachings include the story of Hanuman, whose devotion was expressed in actions as well as the words that transformed him, as told in Alanna Kaivalya’s book, Myths of the Asanas:

“For Hanuman, the object of devotion was Ram, so he chanted his name repeatedly. His poor memory meant that he would often forget his task, or associations, but he always remembered his best friend. And so he began and ended every sentence with Ram’s name. Every spare moment he had, he chanted it. Eventually, every fiber of his being pulsed with Ram’s name, and that perfect attention caused his soul to merge with the object of his devotion to embody love itself, which is why Ram and Sita reside inside his heart.” (p.75)

If every thought is a prayer, what is it that you are asking for or manifesting in the world? I see a connection between this idea and what Jesus said about the focus of our hearts and minds: “For where your treasure is, there your heart will be also,” (Matthew 6:21)

Mantra

“Mantra” is one of the eight branches of yoga, and refers to Sanskrit phrases repeated during meditation, either silently or out loud, perhaps with a Japa Mala or string of 108 meditation beads. The Sanskrit sounds in themselves are considered divine, invoking particular qualities of the infinite. Although my experience with mantra meditation is still amateur, I find that focusing on repeating specific phrases can be greatly calming, helps clear my mind, and can be lovely to do either alone or in a group.

There are so very many beautiful and meaningful mantra to explore, but where to start? Perhaps with the classic, “Om,” which in the yoga teachings of Patanjali recorded in the Yoga Sutra is used to describe the so-called Lord of Yoga: “His sound is the reverberating syllable AUM. Repetition of this syllable reveals its meaning.” (Sutras 1:27-8, Yoga Discipline of Freedom: The Yoga Sutra Attributed to Patanjali p.36) Translator Barbara Stoller Miller goes on to explain the technique and meaning of this utterance:

“AUM is the primordial sound (pranava), the cosmic vibration. Human beings may reproduce it by extending and strengthening the open compound vowel sound AU with the nasal sound M. The AU is generated deep in the body and is brought out through the nasal M, which then resonates in the head. According to the ancient Indian traditions preserved in the Upanishads, all speech and thought are derived from the one sound AUM. It expresses ultimate reality–in the cosmos, in the Lord of Yoga, and in the individual.” (Yoga Discipline of Freedom p.37)

You can practice the Om mantra with me in this video on YouTube

If you want to learn more about mantra, there are lots of resources on YouTube and in podcast form, such as

Self-Talk

Thought-Replacements & Affirmations

Not all positive affirmations are created equal! We need to be careful not to choose disingenuous or inauthentic affirmations that we don’t actually believe on some level and therefore end up reinforcing our lack or whatever it is we hope to create.

In this article from Mind Body Green, psychologist Chloe Carmichael, PhD promotes a “thought replacement” exercise that involves selecting a truthful but positive phrase in place of negative self-talk, noting:

“Affirmations can be quite aspirational, while thought replacements are 100% accurate. Before you settle on a thought replacement, have a deliberate hole-poking session where you try to say, ‘Is there any scenario where this wouldn’t be true? or ‘How can I really refine this?’ so it feels like an airtight thought replacement, and then you use that airtight thought replacement when you start getting certain negative, maladaptive thoughts.” 

This podcast and article from NPR on silencing negative self-talk is also a good one.

Blythe contemplating her powerful stand in a field of flowers
in Cologne, Germany (photo credit Marina Wiegl)

Choose Your Magic Words

As far as phrases go, you may also wish to choose your own words in English, your mother tongue, or whatever best resonates.

If your spirituality has a religious bent, maybe you find solace in a prayer such as the Lord’s Prayer, the Serenity Prayer, scripture, or other teachings.

If you lean toward the witchy, you may choose or write a spell, or articulate a magickal affirmation like these from Kelly-Ann Maddox.

Anyone can look to favorite quotes, poems, and passages of influential and inspiring writings.

“Create whatever causes a revolution in your heart.”
— Elizabeth Gilbert, Big Magic: Creative Living Beyond Fear

Intentions & Timing

In Yoga Where You Are, Dianne Bondy and Kat Heagberg suggest the following journal prompt: “What is my intention for today? What is my affirmation? (This is a great one to try every day!)”

If your intention is to be present to the current moment, you could choose “be here now” or “just be,” or reflect on qualities you know you can experience currently, such as appreciation, love, or connection.

When is the right time to choose an intention?

Before any meaningful undertaking, such as a yoga or mindful movement class, at the beginning of a project, new stage, season, month, week, or day. Since about 2016 I’ve been choosing a one-word theme or intention for the year, and I have monthly themes that inform my teaching and coaching as well.

Unbothered Wellness has a nice podcast on intention-setting, too.

Coaching Tools

  • Purpose – When you have a clearly distinguished purpose, that can be a powerful word or phrase to be present to. Identifying and working with purpose is a part of my ontological coaching process, and you can also do self-inquiry alone or with a group, such as using the process in this article.
  • Essence, Mission, Vision – The concepts of personal Essence, Mission, and Vision are also related power tools that involve language and bring increased awareness and personal presence. Schedule a coaching session to experience these ontological tools as I leaned them from my Accomplishment Coaching training.
  • Clearing Exercise – a daily practice of expressing thoughts, feelings, body sensations, judgments, then distinguishing empowering and disempowering interpretations, followed by choosing a Powerful Stand.
  • Powerful Stands – what you are bringing to the party of life today or for a given period of time; a place to come from that is timeless and unconditional
  • Sometimes I personally use the Clearing Exercise, but I also often get clear through my Morning Pages, which I orginignally learned about in Julia Cameron’s book and program The Artist’s Way, identifying what is so, freewriting, brainstorming, and making distinctions along the way

Express & Repeat Your Words

Consider Audio, Visual, and Kinesthetic ways to stay present and be reminded of your chosen words or phrases:

  • Record – Write it out, create an audio recording or capture your words of power in your own way
  • Create an Image or Visual – In your mind or in the physical world, choose a representation for your words. What does their invocation look like? Post your words printed or written out, and/or symbols that remind you.
  • Move with It – Involve your senses. Make the experience of repeating your chosen words your own ritual with breath, movement, dance, stretching, or walking, even scents or flavors. Some people find using prayer beads or japa mala helpful in their meditations.
  • Power of Repetition – Setting digital reminders or alarms, scheduled practice/reflection rituals, as well as physical cues can help us remain present to our intended focus.

Meditate and reflect on whatever creates a transformation in your mind!

Reflection Questions

  • What language speaks to you?
  • What is your favorite word or affirmation?
  • Which words do you find yourself repeating when you need strength, courage, or solace?
  • Are there words which you’d like to stop saying to yourself?
  • How would you like to transform your self-talk?
  • What do you want to create that could be supported by a prayer, motto, or powerful words?

Related Articles

I would love to hear about your current inspirational intention, stand, or words of power as well as the challenges you’re currently facing on social media @ablythecoach 🙂

Sumptuous Stretching – 11 Tips for Feel Good Flexibility in Dance & Life

Back-to-School is a good time to practice flexibility, adjusting to learning, new knowledge and schedules. Also the late-summer heat in the northern hemisphere is that much more conducive to a good stretch out. But tests to our personal resilience and ability to respond with agility to change come all year long.

Maybe you already love stretching and appreciate the experience and benefits. In that case, we’ve got the choir and the preacher, let’s sing!

But it could be that your emotions around stretching and flexibility work could be more mixed, or even downright negative. The words you use to describe stretching practice could be mild, such as uncomfortable, boring… or strong, such as awful, excruciating, torture.

In that case, it could be time for a shift of mindset and actual stretching setup, toward comfort, relaxation, and the positive influence, both physical and mental, of greater elasticity in our lives. It means more possibilities for movement, physical and metaphorical!

Momentary discomfort can, through mindfulness, curiosity, and resourcefulness, transform into something savory, delicious, even indulgent. With the right timing, intentions, music, positions and approaches, props, and breathwork you may just fall in love with the spaciousness of flexibility.

Come feast your senses with me 🙂

Podcast 089: Sumptuous Stretching is the audio companion to this article

1. Set Goals & Intentions

Build a consistent practice of, for example, gentle morning stretches (such as Yoga for Energy), a general post-exercise routine, and/or activity-specific stretches to meet certain goals. Establish what your goals for stretching are, and why.

For example, my goals are ease of movement, mobility, muscle recovery (dealing with tension, soreness, and pain), and to prepare my body for sitting meditation.

For more about how to create and achieve such objectives, read my Goal Setting for Dancers blog article.

2. Good Times to Stretch

If you want to jump right into a full stretching routine and that feels good to you and fits your lifestyle, excellent! Get in there with longer guided yoga or stretching sessions or do your own thing.

Unfortunately, stretching isn’t as effective when rushed, so you need to schedule sufficient time to allow for muscular release. To set up a sustainable practice step by step, I suggest choosing 1-3 stretches to practice regularly, then schedule in short, doable sessions. Try starting with one priority stretch, for 3-5 minutes, 3 times a week, then add on when that is established and you want more.

3. Be Well Warmed Up

Related to selecting the right moments for stretching, it is important to do at least a gentle warm up first. If you’re stretching first thing in the morning, do some circles or swings first, and always ease in.

As Rory Foster writes in the book Ballet Pedagogy, “It is important for dancers to get thoroughly warmed up in order to reduce the chances of injury. It takes approximately 20-30 minutes to completely warm up muscles, so coming to class early in order to begin warming up should be encouraged. Once the muscles are warmed (in the latter part of barre work), it is then safe to do full stretches.” (p.122)

Stretching, strength and stability work, and aerobic endurance are all important for overall fitness, health, and athletic performance, such as dancing, so design a program that includes various elements of cross-training to feel and function well.

Further resources on warming up for stretching or movement and minimalist fitness include my Wonderful Warmers Whet the Appetite and Move Your Body Minimal Fitness blog articles.

4. Always Move Mindfully

Always go slowly, carefully, with respect for your current condition and approval or supervision of appropriate medical professionals. Stretching should never be rushed or haphazard.

As Eliza Gaynor Minden says in the book The Ballet Companion, “How you arrive at and how you leave a position are as important as the position itself; this is just as true for stretching as it is in the rest of ballet. Your transitions into and out of a stretch should be slow, controlled, and graceful.” (p.109)

For more on stretching best practices, read my Go Bananas for the Splits: leap like Hanuman and a review of the basics of stretching technique blog article, and for more about hip flexibility and dance, Truths About Turnout.

5. Start with Major Muscle Groups

Get going with the basics, then fine-tune or add on. Good places to begin include the:

  • Quadriceps (front of thighs)
  • Anterior Hip: Hip Flexors and Psoas (front of hip, deep hip)
  • Hamstrings (back of thigh)
  • Adductor/Groin (inner thigh)
  • External Rotators (outer hip)
  • Flexor Hallucis Longus (lower leg/ankle)
  • Calves (lower leg)
  • Shoulders

(The Ballet Companion p.110-117)

My Intro to Hip Stretches video includes inner and outer thighs and hips in a 15-minute practice, as does my Yoga Cool Down Video, or if you have even less time, try out the 6-Minute Hip Stretch for After Ballet Video.

6. Find Your Preferred Position

There are benefits to stretching in a variety of positions, so explore a variety to see what is possible and preferable for you personally. The following are a few possibilities.

Standing Stretches

Here is a major muscle group stretch with a ballet barre or other solid support:

Barre Leg Stretch video on YouTube (12 minutes)
Laying Down / Reclining Stretches

Here is a stretching sequence from a reclining position on the floor, bed, or couch:

Yummy Reclining Ballet Stretch video on YouTube
Seated Stretches

We can also stretch while seated, either on the floor or in a chair:

Yummy Seated Ballet Stretch video on YouTube

7. Pick Your Props

Do you prefer a minimalist, low-equipment or prop-free practice? More power to you, there are lots of ways to reap the benefits of stretching without fancy props.

On the other hand, it may turn out that you enjoy the practice more with appropriate aids, such as a yoga strap or belt, blocks, a towel or blanket, pillows or a bolster, foam roller or massage ball.

These sorts of tools help me find comfortable and well-supported positions in which to stretch and relax. Possible applications are infinite, but the general principle is to bring the floor up to meet you, or make feet or legs easier to grasp, and to stabilize positions for less strain and properly focused effort.

The Lickety Banana Splits & Lunges video works through the shapes with props, as do many of my yoga and stretching offerings

8. Musical Motivation to Stretch

Some folks prefer to stretch in silence. Others like to catch up on podcasts, audiobooks, or chat with friends.

For those who like a fitting audio experience, a catchy melody or good beat can make a world of difference in the experience of stretching or working out. Try out this stretching-themed playlist or simply listen to favorite tracks that put you in the mood:

Feel Good Funky Stretch playlist on Spotify

9. Picture Something Beautiful

Along with treats for the ears, consider lovely visuals (nature, through a window, flowers…) or a visualization while you stretch. I love a juicy image, and provide a few in this podcast:

Podcast 006: Using Visualization + Imagery in dance, yoga, & meditation

10. Breathe into the Stretch

Or perhaps the audio track of our stretching session is the sound of the flow of our own breath. The quality of our breathing while we stretch can tell us a lot. In general, smooth and even breathing indicates relaxation and ease, and when we notice our breathing gets caught or labored, we may be over-exerting ourselves.

Going at an easy pace is always important to stretching. Along with other visualizations, imagining sending our breath to tight spots can help make our stretching more tasty and enjoyable. For more fun with Yoga Pranayama and breathwork, I offer my Beautiful Breathing playlist on YouTube.

11. Structures of Support

Create structure, accountability, rewards, or tracking in a way that supports your new habit. Consider social supports such a stretching partner, accountability buddy, coach, or group. Celebrate small wins along the way, such as practicing a small amount consistently, or reaching intermediate milestones.

I encourage starting with ease and enjoyment and small steps toward sustainable success over the long term. It will take time to determine what works best for you, but you can accelerate the process with strategy and support. Check out my Healthy Habit Building blog article for lots more on picking up the habits you desire.

I stand for the possibility that stretching specifically, and mindful movement in general, can be fun, playful, joyful, even downright yummy!

Sumptuous Stretching Playlist

I will continue to update my collection of delicious stretching practices for dance and general joy:

Sumptuous Stretching YouTube Playlist

You may also enjoy my articles on Yoga for Energy & Enthusiasm & Yoga for Sweet Sleep as well as Rest & Relaxation, Pleasing & Powerful Plies & Tempting Tendus.

Flexibility in Life

How does this flexible mindset apply in our larger lives? It invites us to consider where we need to build strength, endurance, and flexibility in our choices. This way we are aware and can react dynamically, effectively, and powerful to change. We become adaptable, versatile, and resilient.

Learn more about bouncing back in Podcast 009: Resilience.

Stretchy Reflection Questions

  • What is the intention of your stretching/flexibility practice?
  • What are your flexibility goals?
  • Why do you have these goals, or what purpose do they serve?
  • What tools serve your stretching practice?
  • Where would you like to learn to be more flexible in life?

Please tell me about your experience and challenges with stretching, flexibility, and mobility. Still to come, ever-expanding movement offerings and writing on the topics of Cooling Down, Elements of Dance, Riding Waves of Change, and more!

Blythe Stephens, MFA
they/them or she/they
Helping multipassionate creatives dance through their difficulties
and take leaps of faith into lives of fulfillment

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Tourner – Turning, Rotation, & Revolution – Spinning Right Round in ballet & life

In her seminal collection of wisdom on classical ballet technique and pedagogy, Basic Principles of Classical Ballet: Russian Ballet Technique of Agrippina Vaganova, she states:

“The first condition of good tours is an absolutely straight, held-together body. One should not lose the spot of the finish, and should always ‘feel’ the front so as not to get dizzy. For instance, if in the popular 32 fouettés the dancer should lose the spot in front of her and not face the front while doing plié, the fouettés would not come off.” (p.128)

Welcome to the latest installment of my series on the “Seven Basic Movements” of ballet and classical dancing.

Thus far, I have explored Plier/to bend, Étendre/to stretch, Relever/to rise, Sauter/to jump, Glisser/to glide, and Élancer/to dart in blog articles, videos, and podcasts, and created a Playlist on YouTube about the 7 Movements to support learning about ballet technique, theory, and practice. Soon to come will be more resources on putting it all together and more!

Today we turn to Tourner, turning, rotation & revolution.

Podcast 019: Tourner – turning, rotation, & creative U-Turns is an audio supplement

Rotation & Turning

Rotation and turning are essential to human locomotion, as basic as turning our heads to see something, rolling our bodies over, and once we’re on the move, turning to change directions. As babies and children we love to spin and roll, and these constitute necessary actions that we perform many times daily. 

In yoga, it’s useful to become familiar with our basic functional anatomy, such as which joints work best just bending/flexing and extending (knees!) and which do well with twisting (spine, especially thoracic?), and which can internally and externally rotate and even circumduct (shoulders and hips). We focus on honoring the proper function of the joints to establish steadiness and ease in their movements through Internal and External Rotation, Circumduction, twisting, and turning. 

Slow Your Roll Gentle Circles 20-minute Yoga on YouTube, a mellow approach to rotation

Ballet turning technique

In ballet, our ability to perform brilliant turns comes from being on-axis, then creating managing momentum. Verticality must first be established, and a point of focus for spotting.

We start with establishing our poise, and my The Body in Space – anatomical dimensions, planes, and posture and Stability & Aplomb: Integrity in Action articles are great ways to become more familiar with and dynamic posture and balance. Moving through a variety of positions, anchoring ourselves to the floor below through our feet, building a relationship with it, engaging our core of support that holds all the body parts together as a whole, and honing our focus are all important skills to develop for turning. 

Then we practice rotary motions with one leg at a time (rhond de jambes a terre and en l’aire), en dehors and en dedans orientation, then pivoting on both feet (such as detouree and soutenu), eventually learning to control acceleration and deceleration/stopping, allowing us to do multiple revolutions of the body turning foot-to-foot (like chaîné turns and strings of soutenu and pique turns) and on one foot (pirouettes and fouettés), or even while jumping through the air. 

Turning in practice

Basic Ballet Turning Technique, focus, & spotting teaches foundational turn skills

[Sorry I didn’t realize at the time of making this video that the sound quality of my vocals is all warbly, presumably due to the internet connection. I believe that it is still understandable enough to get the information, so have yet to re-record it, and practicing spotting with the music at 04:47 is especially useful and sounds good.]

Development of turning-specific abilities, such as creating momentum and spotting, needs to happen alongside and in addition to strong, coordinated arm and leg movements and shapes. Along these lines, Vaganova further warns: “One should not neglect the elementary exercises leading toward the aim of teaching the legs their proper position during all phases of the tour. Without this gradual study of all movements of the legs contained in the execution of the tour, the student may easily acquire a careless, approximate manner of execution. Just as strict should be the study of the correct participation of the arms in the execution of tours.”  

Throwing ourselves into haphazard spins is not the balletic way, please go carefully and step-by-step to create beautiful and sustainable turns!

Imagery for turns

  • Gingerbread People / Lebkuchen Menschen, firm, two sides/dimensions
  • Revolving around a plumb line
  • Flipping over a card from the deck, card characters from “Alice in Wonderland”
  • Rolling like a pencil or popsicle stick
  • Spinning like a top
  • Gathering energy in, releasing energy out (physical forces: centrifugal/centripetal)

Life’s twists & turns

Metaphorically, our lives can take many wild and unexpected turns. I know that mine has! In the The Artist’s Way Week 9 essay on “Creative U-Turns,” Julia Cameron explains,

“We are now on the road [to artistic recovery], and the road is scary. We begin to be distracted by roadside attractions or detoured by the bumps…In dealing with our creative U-turns, we must first of all extend ourselves some sympathy. Creativity is scary, and in all careers there are U-turns. Sometimes these U-turns are best viewed as recycling times. We come up to a creative jump, run out from it like a skittish horse, then circle the field a few times before trying the fence again…A successful creative career is always built on successful creative failures. The trick is to survive them. It helps to remember that even our most illustrious artists have taken creative U-turns in their time.” (p.283-4)

So have some grace and patience with yourself when you are working to finesse a turn of any kind. It can be scary, but when we feel like we’re spinning out, we just need to get our bearings and keep practicing, being willing to start again when we fail.

Questions for Reflection

  • What sorts of turns are you experiencing and working on in your life right now? 
  • What have you changed your mind about? 
  • What plot twists, hairpin curves, missed exits, and detours have you experienced? 
  • How do you practice focus when challenged?
  • What elements of turning technique do you want to improve?

Next Steps

  • Reflect & Journal on the prompts above or free-write (you can also check out my Journaling & Reflective Practice article)
  • More turning fun and basic building blocks of ballet on Instagram @ablythecoach
  • Strengthen your ballet skills with exercises from my Ballet Barre YouTube Playlist
  • Share the fun you’re having on social media and tag me, and spread the word to those you know who would also enjoy this content
  • Send me your thoughts and questions directly by email, on social media, and if you’re not sure exactly what next steps are right in your dancing journey, schedule a complimentary consultation for personalized support

Thanks for taking this little turn with me!

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Relever – Rise Up! in ballet, movement, & life

Looking at the news today can make me feel like the world is in a downward spiral. Sometimes our individual lives feel this way as well. And maybe we’d like for things to take a turn for the better, and just continue along a linear path towards perfection.

Well, life seems to follow a more cyclical, winding, spiralic path. But the good news is that we can choose to start on an upward spiral at any time and see the potential from where we currently stand.

Upping your game in life

In his inspiring book, Launch Your Life, coach Morgan Rich states that secret #1 is that: “The journey to Meaning and Fulfillment isn’t one of great leaps and bounds. It’s one of small positive steps, each of which raises you closer to the life you want. With each step, you gain more momentum, more distinctions, and greater abilities. Believe in the Upward Spiral. Take a step forward today, another tomorrow, and then another. You may start slowly, but, no matter how small your steps, your commitment and perseverance in stepping forward will create results you want.” (p.xxii)

I agree that starting with small steps is the way to go, and starting over as often as needed to persist.

Podcast 018: Relever & Rising audio

Physical & Energetic Rising

In dance and yoga, we are also concerned with changes of level, making smooth transitions, rising and sinking with ever-increasing awareness and control. We don’t necessarily have the same emotional/psychological connotations to “up” and “down,” though it can be difficult to divorce ourselves from those cultural associations.

With elevation, we think of physically and metaphorically rising toward the heavens, of enlightenment, flight, and winged creatures. Ballet in particular embodies floating and flying, soaring and fluttering. Dancers can seem to defy the laws of physics by portraying supernatural beings. Of course, it is a long and gradual path to that sort of mastery.

We don’t just levitate in order to rise, though that’s also a lovely idea, we first root down, get grounded, and from there stretch to rise.

In yogic philosophy, we have the idea of an upward flow of energy through energy centers (the chakras) and along pathways (the nadis). For example, in Kundalini yoga, we speak of serpent energy spiraling up through the spine from the base and out the top of the head, through breathing techniques (pranayama) and rhythmic movements. If prana, or energy, is blocked anywhere along the way, the whole system struggles.

Thus the movements and breath of yoga are designed to release stuck places to allow the free flow of energy through the body and the spine, opening up new possibilities for us. There are even ascending levels of enlightenment, or samadhi. Another way to balance energy flow is through nadi shodhana, or alternate-nostril breathing. You can try out both alternate-nostril breathing and kundalini spinal rotations in my YouTube video,  Yogic Breathing Practice – Nadi Shodhana + Kundalini spinal rotation.

Imagery for Rising

I find a number of images helpful in capturing the sense of rising in the body, such as:

  • A plant growing up from deep roots towards the sun
  • A strong architecture being raised up to the sky
  • A floating boat buoy, anchored to the sea floor and riding the top of the waves
  • A spring-action curtain rod, filling space between floor and ceiling and beyond
  • The feeling of taking up space, radiating in all directions

Ballet Relevé

In her book The Ballet Companion, Eliza Gaynor Minden explains that: “Relevé means ‘raised.’ You raise yourself onto demi-pointe, or full pointe. Many schools distinguish between a rise, in which you press up with straight knees, and a relevé, in which a tiny demi-plié precedes the movement to provide a little spring…Relevés develop the leg muscles, especially the calves and inner thighs. They challenge you to maintain your turnout, your alignment, and your pull-up when your heels are off the ground; they strengthen your ankles so you can safely sustain long balances…Think of pressing down to rise up. In fifth position, squeeze the legs together as you rise to make a tighter, cleaner position. As a student I was advised to hold an imaginary quarter between my inner thighs and never let it drop.” (p.130-1) 

Have a Ball! Rises (on two legs) Video on YouTube

You can see that there is a spiraling network of muscles and energetic impulses and awareness at work in dancing as well. Indeed, plier (to bend) and relever eventually also form the basis of our ability to jump and leap- truly flying through the air.

If you’re interested in starting on the upward spiral of strength in physical rising, I recommend my Have a Ball! Rises (above) or Plush Paralleleves (below) exercises on YouTube, as well as the Pre-Barre Warm Up to Whet the Appetite combination that follows.

To find that sense of stability from which to rise, you’re also invited to my FREE course on Teachable, 5 Ways to Build a Strong Foundation for dance and life. It only takes about 30 minutes the first time through, with practical, repeatable exercises for feeling strongly rooted from the feet up.

Plush Parallelevés Exercise (on one leg) Video on YouTube

I always include elevés (rises without first doing a plié bend) and/or relevés (rises beginning and ending from plié) when warming up or tuning up for dance!

My favorite Pre-Barre Warm Up to Whet the Appetite sequence on YouTube includes relevés on two legs and on one leg at a time

Rising Together

No one does it alone. Who and what will help you rise up?

And as we rise, we are responsible to lift others up as well. Who will be positively impacted by your personal uprising?

Questions for Reflection

  • How are you strengthening your ability to rise?
  • Who and what helps you rise up?
  • What support do you need in your buoyant journey?
  • Who will be positively impacted by your personal uprising?

Next Steps

Soon to come will be more resources on turning, putting it all together in class, improvisation, performance, choreography, purposeful living, and more!

Meanwhile, join in on my Balletlicious Building Blocks of Dance 7-Day Free Virtual Challenge and I will walk you through each of the Basic 7 Movements of ballet, and include you in my weekly email newsletter, packed with value, insight, and love.

Blythe Stephens, MFA & Bliss Catalyst
they/them or she/her
@ablythecoach
helping multi-passionate creatives dance through their difficulties
and take leaps of faith into fulfillment 

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Balletlicious Building Blocks of Dance 7-Day Free Virtual Challenge

Dance theorists identify 7 basic movements of ballet or classical dance technique, and we can see these essential building blocks at play in every ballet pas, step, or movement.   

I’m excited to announce that around these 7 essentials, I’ve designed a free summer dance challenge to begin or continue your ballet journey, and you are warmly invited!   

Balletlicious video invitation

Balletlicious Audio Invitation

Balletlicious Basic Building Blocks of Dance is a 7-Day “not so intensive” challenge, enriching your knowledge of dance before the summer is over, at no charge in just minutes per day.  

We will focus on one basic movement each day, then look forward to more resources on putting it all together in class, performance, choreography, and life to come!  

Included in the Balletlicious Building Blocks of Dance Challenge:

  • Daily email greeting with handy links to learning resources
  • Pre-recorded dance sequences on video to practice anytime and anywhere
  • Live Q&A and further tutorials on Instagram
  • Ongoing support, resources, and joy through the weekly A Blythe Coach email newsletter

Enroll for Free, Participate Online

Visit the sign-up page here to be included in the 7-Day experience over the course of two weeks  27 July – 3 August and to receive weekly inspiration in your email inbox.

Can’t wait to dance together! 🙂

Blythe Stephens, MFA & Bliss Catalyst
they/them or she/her
@ablythecoach
helping multi-passionate creatives dance through their difficulties
and take leaps of faith into fulfillment 

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

Tempting Tendus – Basic Ballet Theory & Technique

Building Blocks of Dance

Welcome to the latest installment of my series on the “Seven Basic Movements” of ballet and classical dancing.

Thus far, I have explored Plier/to bend, Sauter/to jump, Glisser/to glide, and Élancer/to dart in blog articles, videos, and podcasts, and created a Playlist on YouTube about the 7 Movements to support learning about ballet technique, theory, and practice. Soon to come will be more resources on rising, turning, putting it all together, and more!

Today we turn to Étendre, the battements tendu movement and what it means to stretch.

Here’s a video to start learning the theory and practice of Tendu supported by both hands on the barre (focusing on the leg action)

What it means to stretch

So, what does it mean “to stretch?” To feel a connection between two points in the body, and then extend through or reach more deeply into it/out of it. Creating space and expansion from connection (you can’t stretch without resistance and connection!). We have to be grounded and centered or connected first. 

As we sequentially build dance movements in class, we discover and expand our limits with great care. Similarly in yoga, we are mindful of what state the body and mind are in today, and follow a logical progression to avoid over-stepping; such a haphazard or sloppy approach could lead to injury and ultimately slow our progress.

To stretch safely,  we need to be listening to the body’s needs, investigating its current limits and patiently working with them. 

Podcast 016: Étendre, Tendus & What it Means to Stretch

Battements Tendu

With battements tendu, we are developing a relationship of poise between the parts of the body and gravity, and between the sides of the body, specifically the “supporting” or “standing” side and the “working” or gesturing side in movements being performed on one leg, and also between the body and the floor as ground of support and tool of resistance. 

The stickiness, friction, and resistance of the sliding of the foot against the floor builds muscle tone, control, strength of the entire legs, pliability and articulation of the feet and ankles, and awareness of how to stand with stability and balance. We learn to slide across the floor, carrying one leg through space in axial movements. Later in class we perform similar motions, but take the whole body with the leg through space (locomotor movement), and tendu provides essential practice for larger traveling and jumping movements. 

In tendu, contact between the toes and the floor is constant. In contrast, during the larger battement movements, dégagé/glissé/jeté, the toes push off the floor, disconnecting a bit and rebounding. 

In the largest kicking movements of ballet, grand battements, the strong resistance between foot and floor, plus the dancer’s stable alignment of the body and flexibility in the hips and legs allow the leg to fly higher in the air to the limit of the range of motion. Then from it’s highest point, we float back down to the floor. Grand battement is an exciting, explosive play between the boundness and control at the bottom of the battement and utter freedom at the top. 

Here is a tendu exercise with legs in parallel position and using no barre support for contemporary ballet, jazz, and modern dance forms:

Tantalizing Tendu in parallel position centre combination for modern dance styles

How to do Tendu

Eliza Gaynor Minden elaborates on tendu in The Ballet Companion:

“Balanchine said, ‘If you just do battement tendu well, you don’t have to do anything else.’ It’s an exaggeration, of course, but it makes the point that battements tendus–often shortened in class to just tendus–are, along with plies, the very foundation of your technique. Literally ‘stretched beating,’ the straight working leg brushes out to its longest, stretched position, toes always in contact with the floor. It returns to its original position or to a new one, sometimes with a plie, sometimes with an additional variation of the extended position. Tendus teach you to move your feet and legs correctly. They develop a supple, articulate foot and a strong, flexible ankle. They build strength and control you need to stand on just one leg while the other leg works in all directions around you.  The tendu has a fairly small range of motion, but mastering it is crucial for executing bigger movements.” (p.134-5)

I think Rory Foster’s insights from Ballet Pedagogy: The Art of Teaching are also useful in understanding the basic mechanics and benefits:

“Tendu (stretched) works the foot while lengthening and stretching the entire leg. The action of the tendu should establish a straight line from the hip to the toes while the leg stays isolated from the hip joint, with no movement in the pelvis. It strengthens the ankle and instep and develops the necessary tactile sensations and articulation of the sole of the foot against the floor, which is crucial in allegro steps.” (Ballet Pedagogy p.40-1)

I also appreciate how Foster explains timing and musicality, “The tendu can be done with the accent timing in or out or even and with various accompanied movements: plié, fondu, chassé, temps lié, etc.” (Ballet Pedagogy p.41)

This is a variation of the above tendu with turned-out legs and one hand on the barre with corresponding upper-body movements for ballet:

Tantalizing Tendu in turned-out position barre combination for ballet

Visualization for Tendus

Tendu can take on different qualities depending on energy and attack, but the constants are stretched knees, weight on one standing leg, and the other foot sliding along the floor. I find a number of images helpful in capturing that tendu feeling, such as:

  • Massage the ball of the foot and toes against the floor
  • Spreading butter/jam/Nutella on toast
  • Smoothing frosting on cake (also for rond de jambe)
  • Scraping gum off the bottom of your shoe
  • Dog’s tongue licking a spill off the floor
  • Scissors or paper cutter slicing

Tendu Don’ts

Rory Foster cautions against “Common errors: placing weight onto the working leg and toes; curling toes under instead of stretching/lengthening them, especially in fourth derriere position; allowing the foot to sickle and letting the toes come off the floor.” (Ballet Pedagogy p.40-1) Indeed, it is important to keep the weight supported by the standing leg, stretch the foot all the way through the toes, and maintain contact with the floor, I couldn’t agree more.

Once you are confident in practicing tendu in one place and supported by the barre, you can try travelling tendus in the centre such as this one:

Spicy Alternating Tendu in the Centre Video

Next Steps

Tendu is a critical component of a full ballet barre training, so I invite you to try out tendus in combination with warmups such as Planking Pleasures, Kicky Kicks, Powerful Plies, Plush Paralleleves, and Saucy Prances & Sautes for a short, effective, and fun exercise program for dance.

I would love to hear your responses to the questions below, and if you’d like to join me for live classes in-studio or online!

Questions for Reflection

  • What have you learned about battements tendu technique?
  • What questions and challenges do you have around tendu?
  • Is stretching a part of your daily or weekly routine?
  • What is the value of reaching and stretching the body?
  • What dance technique, strength, or flexibility goals do you currently have?

Reach out and let me know how I can support the growth of your mindful movement, dance technique, and purposeful living.

Blythe Stephens, MFA & Bliss Catalyst
they/them or she/her
A Blythe Coach: helping multi-passionate creatives dance through their difficulties and take leaps of faith into fulfillment

DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself.

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