Almost a full year after writing about my adventures in self-help health care via How I got pain-free - part 1 and How I got pain-free - part 2, it feels like it is high time for an update.
Since discovering (and being part of the pilot version of) Monika Volkmar's awesome Dance Stronger program last July-August, my life as a dancer (and human!) has changed for the better.
Finally pain-free, even still today(!), I have continued searching for ways to maintain my newfound healthier way of moving, dancing and training. To integrate new body awareness into my daily life and even expand it, I started experimenting with different new (to me!) physical activities over time.
These were things I had always wanted to, but was somehow unable (or afraid) to try earlier, and things I had even given up on ever learning how to do. They included:
- re-taking up inline skating (much more fun with better balance, who knew!)
- at-home kettlebell training (since learning how to do a proper TGU via Monika's Dance Stronger I dove into Pavel Tsatsouline's 'Simple and Sinister' program, an excellent kettlebell training book, very highly recommended)
- regular woodland walking and even some running (with my boo, Mr E, in our beautiful Eschweiler Wald)
- signing up for modern dance/jazz (weekly classes by my favorite ballet teacher Constanze Janssen in Aachen, DE)
Since last November I've also started studying Korean martial arts, aka Tae Kwon Do, at Sportschule Chae, with our fantastic Master Großmeister Chae Seung-Eun.
I have also made a promise to myself at the beginning of this year to continue to deepen my (belly) dance studies intensively, which has taken me to the Netherlands in June to take up Sadie's Raqs Flow program, as well as to Plakiás, Crete (Greece) in May, for a week long of private studies with one of my favorite mentors and absolute heroes in dance and life, Boženka.
|Grandmaster of Dance, Boženka|
(I talk about my experiences in Crete in this Podcast interview by Annett Bone)
So, what to do with all this newfound knowledge and experience?
I have pondered this for quite a while, and ultimately what would make me happiest, is to share all I have learned in these eye-opening, physically adventurous and experience-rich months, with as many people as possible.
My original plan was to write yet another epically long blog post *ahem* :) But as the topic itself is more about embodying, moving and EXPERIENCING change, I decided I might as well go 'deeper' and attempt to pour all of my learnings and experiences into an 'active style' DVD form.
|Chapter 1: Awareness and relaxation|
This new DVD (and downloadable/streaming class) is a gathering of all the valuable things I have learned in the past year(s), and I have done my best to highlight those exercises, movements and concepts that have brought me the most palpable and immediate change.
I have also attempted to incorporate my own experiences in applying these concepts into my personal dance training, as well as into private classes and workshops with students willing to experiment with movement and awareness with me. What you'll find in this DVD is what came out of all of that. :)
|Healthy Movement - Deeper Dance - Drills and Conditioning|
Below you can find a short preview video, as well as a listing of all of the chapters I've included, plus links to inspirations and resources for those who want to dive deeper into the material.
Where to find it:
Healthy Movement for Deeper Dance - Drills and Conditioning with Khalida
Part 1: Relaxation and Awareness
- Breathing exercises
- Floor relaxation
- Releasing the upper body, arms, neck, head, legs, and hips
- Tips for deepening upper body movement
- Dance drill for smooth and '3D' upper body and arms
Part 2: Martial arts-inspired Warmup
- Light cardio
- Footwork warmup
- Breathing for recovery
- Deeper stretches for hips and legs
- Anti-stress and diaphragm strenghening exercise (TKD style punching mini-tutorial)
- Shimmy drill for stronger shimmies with relaxed upper body layering
Part 3: Movement pattern progressions
- Movement sequence and strenghtening patterns
- One-legged and double-legged hip movements drill
Part 4: Feet, Ankles and 'Cogs' release
- Releasing the feet, ankles and lower legs
- Hip hinge and squat technique
- AiM 'Cogs' in all 3 planes of motion - Dance warmup version
- Rounded movements drill
Related/ Recommended books, articles, websites, blogs, instructors, DVDs, people, and programs:
- Anatomy of breathing - A wonderfully thorough resource on all things breath
- The Trigger Point Therapy Workbook - Revised 3rd edition, highly recommended
- Stop chasing pain - Excellent, excellent blog by Dr Perry Nickleston - Pining for the book!
- Monika Volkmar's Dance Stronger life-changing program, pre-warmup and core activation
- Dr Mark Chengs awesome Rehab-Prehab program (both highly recommended!)
- Becoming a supple leopard - Dr. Kelly Starrett - Great self-care book for healthier movement in feet, ankles, hips and legs - Also check out the Mobility WOD Youtube channel
- Finding Centre - Anatomy in Motion by Gary Ward. Also check out the book What the Foot!
|That feeling of completion :) <3|
I hope the resources and contents of this blog post will bring you much joy, movement, and positive changes and experciences, as they have done for me.
Dance on, move freely.