The One About Splits...kind of

I have neglected my blogging duties but I assure you it is not due to any inactivity. I have been trying to navigate a number of new opportunities this year and I am not entirely sure yet what my take away has been. I feel like I have yet to synthesis some useful bit of information I might impart. So instead of some technique or theory I have been pondering I want to take a second to remind people to celebrate accomplishment no matter how small and love the process.

My example came yesterday while practicing a new aerial dance when one of my instructors mentioned that my splits are improving. Because historically splits are my worst skill I was confident that she was just be being polite. For the last year I have spent my time with dancers who have had effortless perfect splits and over splits. During the first few months I lived in abject shame when it came time to stretch. All the girls would fan out their legs perfectly and I would be sitting on the floor with my legs at an acute angle. To an outsider it probably looked like I was militantly resisting the exercise when in reality I was trying my damnedest and failing spectacularly. I have continued to work in tiny increments towards being more flexible but I have accepted that a full split is not something I am likely to achieve. Despite a pessimistic outlook, my curiosity was piqued by the comment so I decided to compare my splits from last night to where I was last year. To my surprise, while I am still a few inches shy of flat splits, my best effort has significantly improved.

This isolated example reminds me that during all the time we spend training it is easy to focus on what we can do today and want to achieve tomorrow. Sometimes it is easy to forget where we started and what we should be proud of.

Have you ever focused on a goal so much that you missed the other accomplishments along the way? What are you proud of today? Leave me a comment below.

The One About Being Greater Than One

It is safe to say I have always been a bit of a lone wolf. While I enjoy the company of my peers when it comes time to work and practice I like to do it on my own. I prefer to be responsible for my own successes or short comings and I am always worried about failing others.  However, some of my recent training has thrown my attitude towards working alone into flux. 

It is about learning to trust yourself and your partner

It started in an attempt to increase my flexibility. I knew improving would mean the lyra and silk routines I was learning more attractive and dramatic. I enrolled in a contortion class in the hopes of, for starters, improving my splits and back bend.

I expected contortion would be similar to a yoga where we stretch in lots of different positions and over time gradually improve our flexibility. What I did not realize is that training with the primary intent of increased flexibility means pushing your body and having others help you into positions you could not reach on your own.

During my first class when I was partnered with a fellow student and then told they would stand on my thighs while I was in butterfly pose and gently push me toward the ground I was terrified. My mind immediately started going through the big list of things that could go wrong. What if I could not support my partner? What if they could not balance on me? What if they pushed too hard?

I already felt like my butterfly was already at the maximum I could achieve and I was touching my head to my feet without assistance.  What did I stand to gain from adding another person to my practice? When the exercise started my partner carefully stepped up and began pushing my back. By checking in with me we reached a point that I felt like was the maximum of the stretch. I proceeded to hold the position for the prescribed 30 seconds and wondering why we were adding the complication of a partner when I was obviously not going to be going any further. Then in the last 10 seconds my body stopped fighting back against the additional steady pressure from my partner and my knees came to the floor and I was able to relax my back into an even flatter position. I was surprised by the additional give my body had when it finally gave in to the added help from my partner. It was something I may never have achieved on my own.

Partnering can add a new dynamic to  your practice

Since starting the contortions class I have had several other opportunities to work with partners and I am becoming increasingly comfortable with relying on to achieve what we could not individually. I plan on writting about some of my favorite partner exercises as I learn so stay tuned if you want to have some fun with your other half. In the mean time tell me how you feel about working with a partner? Have you also found working with others enriching to your process?

Amanda Rebholz captured Karla, of Puppies Breath Blog, and me playing around with some partner acrobatics during our circus photoshoot. 

The One About Being A Twisty Bobcat Pretzel

Last month I learned that the creators of The Devil’s Carnival would be taking the film on another tour along with their first film Repo! The Genetic Opera. As a longtime fan and perpetual advocate for both movies that meant a break from blogging while I tried to get the word on street any way possible. 

Quite literally taking it to the streets in some cases

The Devil's Carnival has been a huge contributor to my interest in circus so while this was a detour to my current pursuits it was an enjoyable one. With all the twists life throws at us remaining flexible in both body and mind can save us from snapping or breaking. The path to the solution may not always be the most direct but if we allow ourselves the opportunity to follow the twists and turns we can achieve our goals.

One of my favorites stretches right now is fun to navigate and leaves you feeling amazing

1. From a deep lunge set your knee on the floor. Tuck your hips under your spine and face squarely forward. Your posture should be impecible at this point. 

2. Bring both hand to the inside of your elevated knee and bend forward at the waist. Keeping your back as flat as possible bring your hands and elbows to the floor

3. Bring your arm closest to your leg under your knee and fingers pointing forward. Your second arm will turn to point at your toes and support your torso.

4. Now for the final twist. Turn your hips and torso to face your elevated leg. Bring your hips as close to the floor as is comfortable

5. Take a deep breath and enjoy your twisty bobcat pretzel stretch

Taking some time to explore your physical flexibility can leave your mind free to wander and come to solutions for other barriers we may be experiencing in our lives.

The One With A Twist

I have never been a bendy person. As a child I was a  disappointment to my gymnastics teachers. I was a consummate failure at basic moves like the splits or back bends. So when I started aerial silks in January I knew that something was going to either have to bend or I was going to risk breaking myself in the process.

My first silks class resulted in a struggle as all my fellow student gracefully went through their warm up stretches. While the teacher was encouraging them to touch heads to knees and hands to ankles I was left feeling grossly disproportioned as I groped desperately after my feet like a t-rex trying to tie a shoe. When it came time to straddle I was acutely aware of how little my legs would spread. To an outsider it probably didn’t look like I was even trying.

I did discover while the stubbornness of age has not improved my physical flexibility it has given me the fortitude to follow through and improve. Each session I committed to the fullest extent of my puny stretch and remembered given time even the most ridged tree can learn to bend. Before exiting each position I take one final exhale and try to reach just a bit further than I think I can. After a month I am just now starting to give my knees a kiss during warm ups.

The nice think about stretching is you can do it anywhere, it’s good for you and it doesn’t require equipment. For this blog I have included some of my favorite stretches that have helped to increase my flexibility over the last month. When I am not in class I do not like to feel like I am “working out” so these are things I can do while I am surfing the net or lounging around the house.

Shoulder Stretches

This is probably the first stretch I do each session. Even if you are stiff it should not be uncomfortable and warms up the muscles for some of the tougher stretches.

1. Spread your feet about shoulder width apart and make your back and arms as flat as possible and lean into the wall. If you have silk to grip that is another fine option.

2. After a few deep breaths move your hands down your support about 4 inches. Remember to keep your back as flat as possible. As you roll down try to point your tailbone up. This helps to keep you from slouching

3. Continue Step 2 a couple more time until your hands are on the floor

 

Ankle & Wrist Stretches

This stretch is easy to do directly after your shoulders because you are already down on the floor. Your hands and feet are important tools for silks and acrobatics so it is good to make sure they are ready for use.

1. With your legs and hands about shoulder width apart walk your hands up over your head. Splay your fingers and try to put your weight evenly into your hands and press the floor down. As you walk up roll up on your toes and flex the ankles.
2. Roll down off  your toes and walk your hands back between your legs. Palms should be on the floor with fingers pointed between your legs. Remember to keep your tailbone pointed towards the ceiling to keep your position as straight as possible. If you need to widen your stance to touch the floor go ahead

3. Repeat Steps 1 & 2 several times.

Straddle

Your ability to split is going to almost always improve the ascetics of your routine as well as make reaching different positions easier. If you only work on one thing a day I recommend the straddle. It's not an easy move but persistence will pay off. There are many positions you can do from a basic straddle I have just included the one I use most frequently.

1. Spread your legs as far apart as comfortable. If that is only a small V fine go for it. Proper position is far more important than the width of the straddle.

2. Sit straight up with a flat back and point your hips to the floor. This should help give you a flat back. If you are arching your back it is not going to improve your straddle. Sitting correctly should feel like a slight tension where your inner thigh meets your hip

3. Lay your left elbow on the ground inside your left leg and reach your right arm over head toward your left foot.

4. Make sure your torso is pointed forward and your back is straight. For a better stretch try pointing your toes too.

5. Remember proper position is more important than how deep your stretch is. Time and persistence will improve the rest. 

6. When you bring your legs back together remember to do it slowly and shake them out as you go. Be nice to your muscles!

  

Pike

This is a simple stretch for your hamstring. I also feel like I can track my overall flexibility.

1. Sit with your legs together and toes pointed

2. Reach towards your toes while keeping your back as flat as possible

3. If you can't reach do not give up! Breath in exhale and try to reach a little further.

4. Once you can reach your toes you can further improve the stretch by trying to touch your belly and torso to your knees.

Roll Down

This borders on being conditioning vs a stretch but due to how simple and important it is I decided to include it. Your ability to be flexibility does not just depend on how much you stretch but also your core strength and ability to hold positions. The roll down is an low impact way to quickly improve some of your core

1. From a seated position with back straight tuck your butt under and suck your stomach in towards your spine.

2. Hold your hands either out at your sides or in front of you.

3. SLOWLY begin to lay back starting from your hips to your shoulders.

4. If you are doing it correct it should take an agonizing amount of time to actually lay down. You are supporting yourself with your abs and core only.

5. Once you are all the way down stretch your hands over your head and enjoy an leisurely stretch from head to toe.

Congratulations, you are on your way to becoming a more flexible person!