Take Care of Your Muscles

No matter whether you are into fitness, dance or tennis you need to make sure you are taking care of your muscles. You do want to strengthen but nor over strain them. Know there is a difference between muscle soreness from use and a strained or pulled muscle. Both, do need a balance of rest and strengthening. A pulled or strained muscle has distinct symptoms. You know it is not just a back from a vacation soreness.

Muscles like to be warm. Coming into class and not doing a warm up before dancing is asking for trouble. So. take the time for even a quick stretch before starting full out.
There are three levels of muscle tears.
1. This level is where a few fibers have been torn and stretched beyond their natural resting spot.

2. Level three is where All or most of the fibers have been severed.

3. Level 2 is somewhere in between.

SYMPTOMS:
1. Pain When Stretching: If it is painful to move, minimize the range of motion. If still painful you might have a muscle strain.

2. Lack of Strength: Soreness accompanied by lack of strength distinguishes soreness from strain.

3. Redness, Swelling & Bruising: Any combination of these three can indicate a a strained muscle. The onset of symptoms can develop itself differently.

TREATMENT: It is important to see a medical professional. Get it diagnosed and create a treatment plan. Muscles DO repair.
It is easy to push the muscle too much or too little. To repair properly it must be used. So think walking. If not the body will create a scar tissue instead of rebuilding. Scar tissue is weaker and less pliable than regular muscle tissue. Then, one becomes weaker and less flexible. If you push too hard you will end up with a worse injury.

PREVENTION: The best way to prevent a muscle strain is to warm up before dancing, sprinting etc. Avoid static stretches when muscles are cold. A static stretch is one that stretches beyond its flexibility and holds it there. This produces the muscle to decrease its ability to contract and use force. These static stretches should be used t the end of class to cool down as your muscles are warm. Dynamic stretching, where muscles are moving through a range of motions but not stopping at the end point for too long. You are moving the muscles back and forth like an accordion.

DYNAMIC STRETCHES:
1. HAMSTRING BOTTOMS UP: 1.Feet in parallel, hip distance apart 2. Bend knees, Put forearms on thighs with flat back. 3. Straighten knees. Lean forward pressing weight into forearms 4. Keep the back long reach out with sitz bones up to the ceiling. 5. Only straighten legs to point where you can keep back flat. 6 Squat down as deeply as possible keeping weight on knees. 7. Repeat 10 times slowly.

2. HIP FLEXOR: 1. Stand with left leg front & right foot back in a wide lunge with back heel lifted. Keep hips square. 2. Keep back straight and body centered. Slowly lower as you bend both knees. As you lower bring right arm up over head. Keep left knee of left ankle . You should feel a lengthening of the back thigh and hips into belly. 3. Bring arm back down as you slowly straighten up to starting position. 4. Repeat 5-10 times before switching to the other side.

For an extra challenge lean slightly forward and do a contraction. Do this with one hand on the barre for support.

Do not hold any position. Move slowly to the end of your range of motion and then back out of it. NO BOUNCING EVER!!

Morwenna & Walid Assaf
Art/Dance Academy
East TN 37820
760=715-2276
ArabiDanseAcademie@sbcglobal.net
https:://ArtDanceAcademy.webs.com

Do You Want to Dance Forever? Here is How!

At any level of dance there are certain thing you should know. You should include cardio and and weight training to prepare you for the demands of dance. This is true, no matter the style. This will make you stronger, have more endurance and better technique. You will not gain bulk but will have more developed muscles for what comes in your dance training. Do not stop your other activities. Have outside activities, than just dance. Try a yoga class, Somatics, or Pilates class. People who do keep healthier and can help make you a better dancer. So, have a life! Early retirement is no longer a given. Caring properly for your body will ensure that you can dance as long as you want.

If you are very supple, take heed. You must control your range of motion to prevent injury. If you are tight you have to be careful too. You are the other end of the spectrum. It is all about control. Be patient and focus on good technique! No one wants an injury. Always warm up before you dance. Dance training can become very repetitious. Do not let it become mundane. Listen to your body. Learn the difference between soreness that comes from working hard and getting stronger and pain from overdoing. There is a difference. Recognize it! Overdoing will affect your ability to perform and limit your future. Do not be afraid to try new things. Investigate any injuries. Do not ignore them. Plan your recovery. Ask yourself how you feel in your body every day. If not up to it, do not go to class. “Experience gives you more choices” says Risa Steinberg, so find them. Remember flexibility declines as you get older. Be prepared. Be realistic on how you need to adapt without losing your technique.

Make sure you eat properly. You need the energy. Under-nutrition can affect dancers of all levels. It creates a hormonal imbalance and a slow healing from injuries due to low bone density. Make the necessary adjustments to your classes. As you get older it is harder to dance with no discomfort. Make sure you are breathing properly. Breathe fully and think of moving with less force. Use your emotions and feelings while maintaining your technique. Make sure you have a health care team that understand your needs. Maybe, seek advice from a dietician. Maintain your body. Take two days a week off from dancing. Sleep at least 8 hours a night. Dancers usually have busy schedules. As you age you might want or should cut back. Be extra vigilant to rest and recover. Work with your body, do not ignore it.

CEDAR CAFE

Remember experience gives you more choices. Your years of study and good technique are there to support you. Rather than focusing on things you may not be able to do anymore, listen to your instincts and use other moves and feelings. “Play the instrument you have” says Gus Solomon. Remember when you first learned to do improvisation? Get that feeling back. Create! We are performing Middle Easter Dance of one form or another so pace yourself. We are always dancing! There really is no stopping. Follow your dream but just be sensible.

Morwenna Assaf
https://Tales1001.webs.com
Tales1001@sbcglobal.net
760-715-2276/865-375-0446 Morwenna & Walid Assaf
Dance2Drum/Drum4Dance

 

 

 

The Veiled Dancer

I was going through old papers and found an article from an Arabesque Magazine dated March/April 1994. This magazine was published by an old friend who was also my dance teacher for over 20 years the late Ibrahim Farrah. When I saw it I was immediately drawn to it as my friend Elena Lentini and I had just spoke. She had one of these statues and had shown me hers. I also because of her have one too. This statue is at the Metropolitan Museum of Art in New York. I will not be repeating the whole article. I am just giving you an over view of this fascinating subject. The pictures are taken of my statue so you can see the depth of the art here. If you have ever seen Elena perform you know that this statue is the basis of her veil piece. So, enjoy this synopsis. When in NYC go to the Museum make sure you see this beautiful piece of art handed down to us from the early Hellenistic age in Egypt.

Ancient dancers

This tiny masterpiece is only eight inches high has come to us from the ancient world. Scholars have placed the statue at around 225-175 BC. She is so exquisite and a rare example of both Hellenistic sculpture from Egypt and complex natural looking pose depicted in dance movement from antiquity. The ancient origins can be seen here for those interested in the in the origins of Middle Eastern Dance and historians alike. You get an enriched appreciation for this style of dance. Many Greeks absorbed many Egyptian cultural elements.

Most amazingly she has Egyptian eyes reflecting the distinctive enhancement of Egyptian eye makeup. This touch of the Orient raises the possibility she could have been an Egyptian dancer. He costume reflects the rich culture with beads ans spangles. Plus she is wearing a mantle or veil The naturalness of her movements, her shy demeanor and her garments all are the perfection of a dancer’s pose. The skillful handling of her draped veil to enhance her movements, suggest a professional dancer. Her large, beautiful eyes shown averting her glance and drawing the veil across her face as her glance suggests inaccessibility.

She always eludes us as she draws her cape/veil around her. She extends one leg drawing the veil around her to highlight the movement. She is caught mid-step. She is perfectly balanced. Could she be dancing a Hellenistic cult dance to one of the gods or goddesses? Or is she dancing a more generic type of dance? She has the artful combination of modesty and flirtatiousness. She subtly holds the material to draw attention her hip and the soft contours of her body. Maybe, hoping to attract the attention of the young men in the audience?

She looks like she is doing a traveling step. Possibly a glisse’ which was very popular in the ancient days. Her weight is evenly distributed while maintaining a pose. The extreme angle of the dancer’s body as she glances back over her right shoulder suggests she is moving in a circular manner. The sculptor may have chosen this from her entrance.

Today’s dancers often costume themselves in much the same manner with a voluminous skirt and diaphanous veil. Across the span of of two millennia, the little dancer from Alexandria is their antique sister, a timeless embodiment of the eternal feminine expressed in the dance.

The original piece written by Patricia Friedman

Written by Morwenna Assaf
Tales1001, New Market TN
https://Tales1001.webs.com
Tales1001@sbcglobal.net
760-715-227

Winging It-Improvisation!

Winging It – Improvisation

Middle Eastern dance styles are made up of both choreography and improvisation. Theater dance and group are done with choreography. Restaurant and night club dance, commonly called belly dance in America but is really Oriental Dance or Danse Orientale in the rest of the world is done by improvisation. Winging it is actually a misnomer. It is planned! Why improvisation when in this situation? Mainly because you as a performer are working with musicians. This is the ultimate in performing for this style. Today many clubs have closed as owners do not want to pay musicians and dancers. This is a travesty and harming our business. But, if you are lucky enough to live in an area where live music is available or you get the opportunity to work with musicians, take it. It is so worth it.

After being in Los Angeles and seeing a theater performance with live music where 9 out of 10 dancers just did not know what they were doing. All dancers were excellent, not just students. After analyzing and talking with musicians around the country, I realized it is because most dancers do not have the opportunity to dance with live music. Everyone, choreographs and then cannot deviate. This was sad to see. It is a test for individual artistry , a test of decision making skills in a high pressure environment. Improvisation is rooted in spontaneity but needs to be fine tuned to make it ready for the stage.

Most dancers have spent years perfecting their technique and learning how to execute the choreography with exact detail as to the instructors demands. Improvisation, on the other hand encourages free thinking and artistry. It adds a bigger picture of of elements. Dancers have to think how the audience will perceive the art and the dancers have to shape the piece in the moment. The challenge of improv is different for each dancer. Shy people will be timid. Technical dancers will fall back on their generic favorite steps. Outgoing dancers may try to overpower the music.

You really have to check your ego at the door. One needs to feel the people around them while still working with the music. You need to know how to improv in a high in a high pressure environment. You have to put yourself inside your dance. You need to make the audience forget and not realize it is improv.

A huge part of improvisation is connecting with the music From entrance to finale connect with the music. Use movements that are unique to you or are your favorites. Be individual! Do not just string steps together. Be an authentic dancer from inside you. Make sure you include build a movement with intensity or structure. It is no just a free for all. Not every time you dance will be wonderful. Practice performing depends on trial and error.

TIPS:

1. Have a beginning: Plan your entrance. Not choreograph but planning where you are going to be where you need to be to start the dance.
2. Think of what makes a dance successful: Use the whole stage and vary the heights- on the ground to the space above the head. Have texture in your dance.
3. Set goals for the dance: It is always a good idea to come into the dance space for specific tasks. Do not move for movement’s sake. Have a purpose. Include slow and rhythmic moves. Have a loose checklist. Cover the ground in all aspects.
4. Less is more: Sometimes you are part of the dance by not moving by just being in the space and standing there. Let the energy guide you.
5. Work with musicians: Ask for music you are familiar with. If you are polite with the leader and the guys, they will help you. Also, know your instrumentation as this will tell you what type of moves to use.
6. Stage your dance: No, you do not choreograph each step but you plan where you are going at different points. First plan your entrance. Plan your drum solo. Then plan your finale. The rest will come to you.Do not let an opportunity pass to not dance this way. It is the ultimate for this type of dance.

Morwenna Assaf- Director of Art/Dance Academy
https://ArtDanceAcademy.webs.com ArabiDanseAcademie@sbcglobal.netAuthor of Tales 1001 https://Tales1001.webs.com Tales1001@sbcglobal.net
Walid Assaf – Director of Cedar Productions https://CedarProductions.webs.com CedarRep@sbcglobal.net

Identity Crisis- To Be or Not To Be?

After being a professional dancer and instructor for over 40 years I realized the pain that I had been feeling for the past 5 years was not going away. I had been ignoring the signs of an aging dancer. I had never stopped dancing. Had never taken time off. In fact even vacations were always dance vacations. Then it dawned on me that this is the beginning of the end of my dance career. At some point in our lives all dancers face this in one form or another.

So, I cut back. Started just coaching instead of teaching classes. Cut back on teaching workshops when I broke my right big toe 3 days before a workshop in San Diego. Taught the first day in excruciating pain. The next day it was a no can do. My husband ended up running the class for me. Figured a rest and healing of my foot would take care of it. Guess what? I was wrong! The pain did get better with rest of both the foot and the Periphiral Neuropathy. I did learn that I was overdoing things and that by letting up some the pain eased off.

Morwenna & Walid

At first it was nice, no pressure but then I realized things were not getting done. I really had no idea what to do with myself. I felt lonely. I was terrified! Who am I? I felt like I had lost everything. I did not know who I was. I was losing everything. Or at least anything that meant anything to me. Although unplanned, it made me think seriously about my career and what I really wanted out of life at this time of my life. It has left me in a situation where I am dealing with insurance, doctors, and unable to pay bills. I realize I am not a kid anymore. Had my 79th birthday last week. So I have had to ask, what do I really want?

These are all questions that need to be answered.

1. What do I do with myself? – What other dance related things can I do? Movement classes like Pilates, Somatics or Yoga. Nutrition has always been a thing I was interested in. Writing dance books and blogging. learn podcasting and video casting. Prepare for retirement show in Ct next April
2. Give yourself space to rest. – Get healthy again.
3. Stay involved with dance in other ways? Writing is one way. Running things on line. Taking a trip to Lebanon again to do research. Help husband set up his side of the business. Talk to other dancers.
4. Remove yourself entirely? – This is not an option for me. How about you?
5. Stay on a schedule – As a dancer and teacher our lives are very regimented. Structure your days. This helps combat symptoms of depression.
6. Celebrate small victories? – Mentally maintain a sense of momentum. Somatics are my main source of exercises which keeps me sane. I need to move and it is healthy for me.
7. Find other creative outlets? – Write, blog, paint, podcast, sing. Use the same amount of energy you used in the dance
8. Cross-train? – Do something physical. Again somatics, pilates or yoga. Look for ways to keep your body in shape and moving forward. Use it or lose it!
9. Find a group? Do not allow yourself to get isolated. Find a friend or group that holds your interest. Even a book club.
10. Take advantage of the time off. – Take classes, socialize Build other parts of your personality regardless of age.

Yes, this is my future plan for my retirement. No more classes. Coaching instead. I am done running from state to state teaching. Yes, even country to country. I have loved every moment of it but now it is too exhausting. I look at what is written above and realize I have so many choices to make and still be in the dance I love so. I have had a wonderful career and do not regret one moment of it. It is time for family and loved ones. I thank God for my love of this dance form, my talent and the people it has brought into my life. It will always be a part of me.

So anyone who is going through a similar situation. Sit down and ask yourself the above questions. Turn yourself around and see where you can be aiming. By being calm and rational you can find the answers. Yes, sometimes one has to dig deep. But, the answers are there, inside you. The only thing I ask is that you treat dance with respect. There is a time when we each have to step aside and leave the stage and classroom to the younger ones we have trained. We leave its destiny in their hands. Our job is done. I have done my best and hope you have too. That is all that is important. Yes, I am still a dancer at heart.

Written by Morwenna Assaf, owner/Choreographer and Producer of Art/Dance Academy-El Fen, being located in Jefferson County, TN., Oceanside, CA & South Eastern MA and Rhode Island. 760-715-2276
https://ArtDanceAcademyElFen.webs.com
ArabiDanseAcademie@sbcglobal.net
https://Tales1001.webs.com Tales1001@sbcglobal.net
https://CedarProductions.webs.com CedarRep@sbcglobal.net

So- You Think You Can’t Dance

Think again! You certainly can and should by joining a a dance class that is accessible, vibrant and a lot of fun. It is all about moving. So let us get busy. Age makes no difference. Even if you have never taken up dance before. This is the first time. That is ok. Haven’t danced in years but want to start again, then let’s go. You will fit in, have fun and maybe even learn to love dancing.

It is like working out without the feeling of actually working out because it is artistic. You can go at your own pace. Stop if you want. Sit down and dance while sitting. Or just sit back and watch. Listen until you are ready to jump back in again.

Our bodies get set in our ways from repeated, habitual ways of doing things. You will gain flexibility, balance, stability in a short while. Dance can really change your posture and give you overall strength. It is about moving. Life is moving. You do not need a certain type of body or look a certain way, be a certain age or flexibility.

Relieve tension and keep muscles limber:

1. Morning = Lower-back stretch. Sit o floor or bed with one leg extended and the other drawn into upper thigh. Lean over straight leg with straight back, with both hands. Reach as far as you can. Alternate legs. Prevents pain from sitting too long.
2. Midday = Calf-Stretch. Place both hands on a wall or countertop. Place one leg forward with knee bent. Stretch back leg. Keep the full foot on the floor. Alternate legs. This limbers calf muscles and is beneficial before and after dancing, walking or running.
3. Evening = Shoulder & Neck Stretch. Get a towel and place over your shoulder. With the other hand grab the towel from behind. Pull gently in opposite directions while bending your head and neck away from the side the towel is on. Switch sides. This relieves neck tension.

When On Down -Time re-examine your alignment. Down time habits can directly impact our bodies and if left unchecked and can cause problems. A few simple adjustments could save you from injury.

1. SITTING SLUMPED OVER A SCREEN:- Many of us decompress by curling up with a phone , lap-top or watching tv. Then we look down at the screen. These are some of the worst things we can do for our bodies. Why? Because we let go of all our postural support and strength. Instead: Minimize your time sitting in one position.
2. STRETCHING COLD MUSCLES:-Holding muscles muscles when you are cold can damage muscle fibers. This reduces the power and strength of a muscle. Instead: Save for after dancing. Before warm up well.
3. WALKING TURNED IN OR OUT:- Instead: Turn feet to parallel. Actively practice muscle engagement. Hold up ankles. Develop muscles evenly.
4. WEARING FIP-FLOPS:- Wearing these makes you grip with your toes to keep them on. This can lead to shin splints. Plus without support you are likely to roll in, putting pressure on the tendons on the inside of the ankle. This can change the alignment of the knees and hips. Instead: Choose shoes that have arch support and room for the toes to stay wide. When buying, put shoes on. and go into a deep knee bend. If toes can stretch and Achilles tendon says long- you should be good.
5. LUGGING AROUND A HEAVY BAG OR A BABY:- Carrying excessive weight on one side can give you functional scoliosis. The muscles and joints get imbalanced and cause skeletal injuries. It can also change your walking pattern to contribute to having a weaker side. Instead: Clean out your bag. Only keep what you really need. Invest in a back-pack etc. A stroller for the baby. Or at least alternate shoulders.

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ADA -EL FEN TALES 1001 CEDAR PRODUCTIONS

WINTER QUARTERLY NEWSLETTER:

This year is almost over. Walid and I are looking forward to a prosperous and healthier 2019. We are making many changes to our schedules. We will keep you notified with monthly News updates as well as a quarterly overall rundown.

2018 has been an interesting year with some ups and downs.There has been disappointments and high points. Our lows have been due to some health issues that will not go away. Because of this there will be changes to our schedules. Life here in TN is quiet. 2018 found us in both Jacksonville, FL to visit dear friends and Orlando, FL to teach and visit with peers from up north. Thank you Donna Salem and Melanie LaJoie along with Milly and Neva. Was great to be there and rekindle old friendships and new. We also went to New England. Vermont , to be precise. Enjoyed a fabulous time with Kay Campbell and old friend from MA and author of the best selling book “Caravan of Brides”. Plus Samantha Burnstein from Montreal and Alia Thabit author of “Midnight at the Crossroads” The workshop was excellent and we thank Amity Alize for that. We then proceeded to go to Montreal and visited old friends from San Diego. My old alma mater. Loved it. We then drove back to Upstate NY. Forgot how beautiful the Adirondaks are. Stayed in a summer place and taught a one on one. Very pleasurable. Visited in New Bedford MA, Taught Origins in Worcester MA. Finally arrived home completely wiped out after visiting with family friends (both dancers and musicians. Finalized the year with a visit from long time friend Linda Berry aka Nezera. We spent a great few days checking out the local place here. Like I said TN is a quiet place.

In 2019 we have plans on staying put so we can get allergies under control. There are plans in the works for us to be in Los Angeles the last week of March into April. Our friend Fadi el Saadi of Lebanon will be there working with his drummer Diana Rash of Mexico City. Time to catch up again. Plus Enheduanna formerly of Rhode Island and Lucia of San Diego will both be in the show. Cannot wait. Then off to San Diego to teach a workshop. The dates for that are tentatively April 6^th & 7^th. More on all of this later.

Later in the year we will be teaching again in New England. This time in Rhode Island for Kanina. The dates are not set yet. Either the end of May when we are there for a family wedding or in the fall. Of course going to New England means visiting our dear friends the Matzens in CT.

Am very happy to announce I have been asked and I said yes. I am honored to be on the Board of Directors of the Beledi Dance Company of Rhode Island along with some very prestigious New England names. These ladies are fantastic and I am thrilled to be included.

As our direction changes due to the logistics of the dance at this time, we will be doing more on line and locally. We will be continuing the Blog posts on WordPress and expand. We will be adding Podcasting the beginning of the year Possibly later more on line and Videocasting. All of these are run through Tales 1001 but include the studio of course. Still doing some research in the above areas. But am sure it will keep us busy and close to home but still helping to share the dance with those interested.

That is our aim as it always has been, to educate and help dancers achieve their wishes in our dance.

We will be running several things through Cedar Productions. Since there are no other musicians or venues to perform in the area. We will be starting several things to bridge this gap:

1. CEDAR CAFE: This will be held the last Thursday of the month starting Jan 31^st. It will be held in our studio and covered on Skype from 7:30-8pm. This will be a chance to listen to your favorite songs. Learn a few rhythms with Walid. Learn to Debke and just generally have a good time. Come and ENJOY!

   

2. ADA-EL FEN: Open Belly Dance Classes will be held on a monthly basis on Saturdays from 1:30-3pm. These will be a mixed level class. Every month will be a different theme..g. 1. Back to Basics. 2. Zills & Rhythms 3. Veil Work. These will be Skype classes so no one has to leave their home. These will be dance classes and will be informative too

3. R.A.I.S. TRAINING:This will be a quarterly. Class will offer Certification classes to all attendees who are interested in being an instructor of belly dance. This is open to new and experienced teachers. A definite MUST for instructors at all levels.The first class will be held Tuesday February 26^th from 7-9pm on Skype. Then again in May, August & Nov.

4. QUICK START – BELLY DANCE: This is for the new or want to be students of belly dance. The curious ones who do not know really what it is all about. We will cover a little background on the dance, costuming and how to take class. Find out the truth about belly dancing. We will cover basic movements and steps and maybe a short combination. This is also run quarterly. Tuesday January 29^th at 7:30-9pm. On Skype.

   5. LIFE IS MOVEMENT: This class is for those who need basic moves for health and welfare. Do you need help , want to move better? Have more confidence and self esteem. This will give you the basics of Unity Yoga, Petite Pilates, Somatics and a Basic Ballet Barre. This can be done in the studio or on Skype. Time slots can be anywhere from15 minutes to 1 hour, depending on your needs. Open days are Mon and Thurs 1-4pm. Book your time segments.

   

6. REGULAR BELLY DANCE: Classes and coaching available on a regular basis. Available days Mon & Thurs 11am -12:30pm. Plus Tuesday 5-7pm Wednesdays 1-5pm. Grab your slot before they are all gone.

7. CREATIVITY – Checkout our daily blog on Creativity starting Jan 3^rd on Facebook. This is something I started Jan 2018 and swore I would do daily for a year. I did take time off in July and then came back. Roughly 100 days to go. Checkit out. Can be used to help any creative endeavor. FB=Morwenna Assaf

8. BLOGGING – Daily on Facebook under Morwenna Assaf starting January 3^rd. Complete the year I started. This one is all about creativity as an artist. Check it out. Regular bogging will be the 1^st and 3^rd Wednesday of every month. Check out WordPress and our website (https://Tales1001.webs.com) . You will get notification of other places as we progress.

9. PODCASTING – This will be broadcast the 2^nd and 4^th Thursday of every month.

Thank you all for a wonderful and exciting 2018. See you next year.

OVERVIEW ON PILATES

PETITE PILATES – EASY ROUTINES FOR ALL AGES

1. Improve flexibility.
2. Strengthen and tone muscles.                    
   
3. Reduce stress.
4. Look and feel younger.
5. 5 Eliminate aches and pains.

Joseph Pilates was the founder of the Pilates method of exercise. He started by trying to strengthen his own body. You do not need weights or machinery to get or stay fit. You need regular functional exercise like stretching and flexing muscles, balancing and using your own body weight as resistance. Until fairly recently, it was one of the world’s best kept secrets for getting and keeping strong and supple. Now, it is popular everywhere and people all over the world are enjoying its benefits.

Pilates is a unique form of simple, precise and effective exercises. It is gentle on the body but offers amazing benefits-focusing as it does on deep the deep muscles responsible for your body’s core strength and stability. The exercises require a mental focus that helps you develop a greater understanding of how the body works. When you understand this, you can make it work more efficiently. In due time the correct movements will become automatic and you will sit, stand and move well all through the day.

The main aim is to improve posture by strengthening the stabilizing muscles of the torso. Your posture has a profound affect on your well-being. Imbalances in the spine can cause serious injury and lead to early aging. Start by leaving your preconceptions behind and be patient. Understand the new principles and allow your mind and body to adjust. Pilates is suitable for all levels of fitness at any age and is great for those with back pain or injury to the spine.

Here are some plus points in Pilates. 1. Better posture and improved coordination. 2. Ability to move well and freely. 3. Improved mental focus. 4. Automatic use of correct, efficient body movements and prevents strains and pains.
5. Increased muscular strength and flexibility. 6. Good fitness level and muscle tone. 7. Firm, flattened abdominal muscles. 8. A body that looks and feels younger.

In this day, and age, we are sedentary people who sit at desks to work all day. Before the coming of computers and yes typewriters we were all more active and out bodies had to work harder. We walked to work, rode a bike or took a bus or train. Today we just get in our car.  Most of us have sedentary jobs and hectic lifestyles. We live with increasing amounts of stress. Excessive, amounts of stress, combined with long periods of physical inactivity can have a very bad effect on your health and well-being.

A sedentary lifestyle can result in muscles that are weak. Weak muscles can lead to poor posture, ill health, organ related diseases like heart disease and respiratory problems. Too often these things are put down to the result of increasing age, but this is wrong, and avoidable. Increased stress levels can lead to tight, aching muscles and untold strain on internal organs.

Pilates fits a busy lifestyle.It is not expensive. Does not require a lot of space. It can be done at home.Movements are slow and controlled. This minimizes the possibility of injury.So, all ages and all levels of fitness can do it. It includes deep breathing helps to reduce stress and calms the body and mind. Improve your core stability and you will maintain good posture, improved balance and have coordinated youthful movements.

The exercises are based on standing, lying, kneeling or sitting. You learn the poses and then they can be adapted for personal use. This workout takes15-20 minutes and will leave you feeling stretched, energized and alive! Practice it regularly, at least, 2 or 3times a week. You will achieve a flatter stomach, a better alignment, more elegant posture and increased strength and flexibility. In time, your body will look longer and leaner.You do not need any special clothing or equipment. Just choose clothes that allow you to move freely. An exercise mat with a nonslip surface is useful to protect you from a hard, cold floor. It helps keep your feet and hands imposition. You might want a cushion or towel for certain exercises.

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 Written by Morwenna Assaf

Tales1001@sbcglobal.net

https://Tales1001.webs.com