Dance into Joy

"Dance is such a profound thing. You take up space when you dance. You're in your body. You're alive. Dance is dangerous, joyous, sexual, holy, disruptive, and contagious and it breaks the rules. It can happen anywhere, at anytime, with anyone and everyone, and it's free.” Eve Ensler.

Dance is my passion and prayer; dance releases me into flow connecting to the joy of life. Moving rhythmically connects us to our vitality that we can dance into the innate joy of life; dance is a natural instinctive gift when we surrender to rhythmical movement we connect to our body’s inner wisdom and to healing and joy.

Our society and modern day living can disconnect us from our inner wisdom and our innate joy. Joy is our natural state of being, it may seem unexpected but when we face life challenges we still can experience joy. Our emotions are dynamic and transient, therefore we can choose to just focus on negative experiences or we can experience joy and negativity at the same time. Joy is an innate gift that resides within us all and we can connect to our joy at any time. Connecting to joy when encountering life challenges may bring miraculous insights that allow us to flow through the pain into healing and growth; joy can soothe us through our life challenges.

We can reconnect to the joy that resides inside our heart at any time. Scientific research shows the heart plays an essential role in our mental, emotional and physical well being; we have a thinking heart that releases its own balancing and regulating hormones. In the human body the heart is the strongest generator of electromagnetic fields that transmits information throughout the body and outside of the body. Research shows that positive emotions like joy create physiological benefits in your body and mind. There are wonderful healing benefits to releasing yourself from mind and ego, dance allows us delve into deep joy that resides within our hearts and joyful energy vibrates through us and out of us.

Dance connects us to Joy

Dance is a wonderful way to connect to our innate joy as dance lets us to move into and through deep emotions gaining new insights into our experiences. Emotions are not tangible they are energetic; energy in motion, it is not possible to truly connect with our deep emotions through rational thinking. Dance moves us beyond ourselves and connects us to our deep hidden emotions, it allows us to express ourselves in ways thinking does not, and dance enhances physical and mental well being and promotes emotional and spiritual well being.

There are many known health benefits to dancing including:-

• Reduces stress and depression and promotes healthy sleep
• Improves posture and muscle tone
• Increases energy, vitality, serotonin and endorphins feel good hormones
• Improves flexibility, strength, balance and endurance
• Strengthen bones and boosts cardiovascular health
• Increases mental capacity and improves mental health
• Raises self esteem and enhances confidence
• Creates powerful social and emotional bonds and generates the good feelings that come from lovingly connecting with other people

Express Yourself and Passionately Dance

There are many forms of dance, from Latin, to street and lindy hop to contemporary dance. Dance is integral aspect of human culture, rituals and celebrations; dance remains an integral aspect to our well being, there is no need to learn a specific dance style, our bodies have an inner wisdom and love to move and our bodies are constantly in motion; internal rhythms pulsate through us continuously.

No matter what age, shape or size or fitness level, you can gain the benefits of dancing; you can move in your own home, play joyful upbeat music, and feel free to have fun, be silly and let inner rhythms move through you. When no one is watching you can let go of your inhibitions, have the courage to freely express yourself and rhythmically move.

Dress up and dance, be playful and dance, sing, shout and dance because when we start to gently move, twist, stretch and shake; our bodies vibrate and breathe, resonate and release, realign and find balance, heal and begin to flow with life. Our minds become clearer and we reconnect to the earth, nature, the divine and the universe when we freely express ourselves.

Dance connects us to joy it begins with rhythm, dance allows me to get out of my own way. As I dance I feel energy move through my centre, tremble down to the sloes of my feet, rise up into rotations of my hips, pulsate into the beating of my heart, expand in my lungs with each new breath, tingle to the tips of my fingers, I vibrate into the vitality of life. I move beyond myself and connect to the divine joy of life.

Connecting to our innate joy through rhythmical movement gives us access to our inner wisdom and boosts our immune system, improve our mental health and lift our spirits. It is essential we let ourselves experience joy in motion. Dancing can help you to transform feelings, help you to overcome emotional blocks and move forward, grow in life and to affirm how wonderful it is to be truly present in the moment.

Moving rhythmically eases muscular tension, reduces anxiety and increases energy. Moving spontaneously and sensually allows us to trust our inner wisdom and connects us to the divine. Expressing ourselves creatively through dance opens up new ways of thinking, being and moving beyond ourselves it is a work out for our soul.

Dancing freely, expressively and passionately allows us to heal our body, emotions, mind and spirit. Dance, wherever you may be, do not pass up an opportunity to dance into joy.

“Nobody cares if you can’t dance well. Just get up and dance. Great dancers are not great dancers because of their technique; they are great because of their passion.” Martha Graham.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laurastanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

Out of the Silence

“Movement reaches our deepest nature, and dance creatively expresses it. Through dance, we can gain new insights into the mystery of our inner lives.  Dance has the profound power to heal the body, psyche and soul.” Anna Halprin

It is easy to be overwhelmed by our past traumas. The pressures of daily life do not seem to give the time or the space to allow for healing and recovery of past traumas. Health; balance and well being begins with connecting to our innate body’s inner wisdom.

In stressful situations I have often forgotten to trust my intuition and become overwhelmed by worry.  For me dance brings me to a place of healing, when I connect to my common sense and start to trust my intuition and reconnect to the power of dance, I have stopped being overwhelmed, I find it easier to make decisions and it gives me greater sense of well being and joy.

In my life experience all challenges, pain and suffering are powerful doorways to transform my life for the better.  My healing journey keeps revealing the wisdom of the body, through motion and dance has the natural power to heal all wounds and discover new insights.

The body has its own inner wisdom that is within us all, we must trust our own physical instincts to guide us to find balance and well being.

Through moving our body in rhythm and joy we connect to our vitality and when we connect to the felt sense we release physical tension and awaken and heal deeply hidden emotions. Connecting to the wisdom of our sensual selves we can unite and express our creativity and dance into the innate joy of life.

Body’s Inner Wisdom

Our body’s inner wisdom; our gut feeling, an inner knowing, the gentle sensation that expresses our inner truth, is our body calling to us and it is devoted to our well being. Our body’s wisdom is a fundamental part of us that guides us through life if we listen.  The gentle nudges of sensation; locked jaw, tight shoulders, stomach ache may be your body’s signals to gain your attention that all is not well to keep us safe.

My stomach expressed my distress in physical symptoms when doctors could not find anything wrong. My body was shouting all was not well and was demanding me to ‘pay attention', not a physical problem but an emotional one and my body had enough. I gradually started to listen to my inner signals again, slowly taking tiny steps in the right direction reconnecting to my inner wisdom.

Just because we cannot explain these feelings, doesn’t mean that we should ignore them according to scientific research, our instincts and body’s wisdom are more reliable in decision making, than our conscious brain. It can be a physical sensation, as sense, a knowing but it can be easy to dismiss and ignored due to the stress of every day life. Finding the courage to listen to these inner signals are essential for our healing, health and well being.

When I have been disconnected from my body’s wisdom I have been in a continual state of anxiety and worry.  I would take on too much; I would not trust my ability to say no.  I found it difficult to trust my feelings and filled my time being very busy to avoid my feelings and the reality of the situation.

Once I started to reawaken to my intuition and body’s wisdom I began to find answers to all kinds of challenges in everyday life, my mind, heart and energy received intuitive information that lovingly guides me.

It is important to trust the power of love and your body’s inner wisdom when you encounter life challenges, Life gives us difficult times and they happen to all of us, it is important to find the courage to look deep within and find the blessings from difficult life experiences. When we experience life challenges it is vital to connect to your heart, your inner wisdom and the power of dance is an innate and joyful approach to explore healing and growth.

Dance is the most natural form of human expression and an innate form of healing. With courage and common sense my intuition passionately continues to guide me in my dance practice, performance and healing work. I feel dance is our connection to divine spirit, the loving energy of the universe and it and allows us to connect to joyfully experience life.

"The intuitive mind is a sacred gift and the rational mind is a faithful servant. We have created a society that honours the servant and has forgotten the gift.” Albert Einstein

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laurastanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

Good Posture - Postural Alignment for Dancers

 

Posture is the position in which you hold your body upright against force of gravity while standing, sitting or moving. It is important to understand the correct position of the body parts and the process of adjusting body parts so that they are stacked equally on top of one another in a healthy position. Good posture requires the least amount of muscle activity to maintain an upright position.

Posture is important for good health as:

• It allows us to be active with more energy, less stress and fatigue
• It allows musclo-skeletal system to hold the body parts in place
• It allows space for your vital organs to function at optimal efficiency
• It allows you to breathe more efficiently
• It promotes efficient functioning of the nervous system

What is Neutral Alignment? Specialised muscle groups known as postural muscles work against the downward pull of gravity to maintain an upright posture. To maintain neutral alignment these postural muscles that run up the front and the back of the body, cross all weight baring joints work constantly against gravity to hold the body in a neutral position. The aim is to maintain a balance when still or moving but with no extra tension. It is important to be aware that you inherit postural factors however, changes take place throughout your life depending on the way you use your body. Also be aware that your posture constantly changes depending on the activity you are engaged in, whether you are sitting or standing for long periods of time or dancing, your musclo-skeletal system is constantly working to maintain alignment.

Short Term Changes

Short-term changes occur as physical, mental or emotional stresses during the day can cause fatigue in the postural muscles making them less efficient at working against gravity.

Long Term Changes

The cumulative effect of these short term changes, plus other factors like injury, can lead to more permanent changes in posture as bone structure alters due to prolonged muscle imbalances.

Possible of Causes Postural Changes: Hereditary factors Environment resulting from bad posture, for example how you sit Stress mental, physical or emotional Repetitive action - muscles shorten, overuse and muscle imbalance Trauma effects of an accident or injury Disease affecting the musclo-skeletal system

Ideal Alignment (Neutral)

Every human body is unique and from the moment we are born various factors, (gravity and the activities we engage in) alter our posture therefore muscle imbalance and misalignment will affect all of us to a greater or lesser extent.

Alignment from the front Imagine a thread though the head giving a feeling of upward lift, through neck and upper spine, keeping the body light and open. Imagine a sense of relaxation and downward movement by a thread through the base of the spine. Stand with your feet in parallel placed hip width apart; spread your weight equally between both feet Head floating on top of neck with neck long and centred Chest area open with a light lift of sternum (do not overarch in lower back) Shoulders relaxed - blades go down back and inwards Arms hang from the shoulders, hands relaxed Ribcage down with abdominals gently engaged Pelvis in neutral alignment, supporting the lumbar spine Hips level (imagine triangle reaching from one hip bone to the other, down to your pubic bone. Each point of the triangle is at the same level) Buttock, thighs and tail bone are relaxed avoid arching lower back Knees in line with feet, keep knees soft Weight is equally distributed between the feet and evenly distributed over 3 points on feet: under big toe, little and heel with natural arches and toes relaxed

Assess alignment from the side

Line of gravity
This is an imaginary line, which falls vertically through the body and is a useful measure when assessing posture.

From a side view standing upright the line of gravity passes through:  The line of gravity will not fall through all of these points if posture is incorrect and will move as the position of the body changes.

Common Postural Problems

When viewed from the side the spine's natural position appears as an S shape curve. The bones are formed into four distinct curves of the spine, which are held together and supported by the back muscles and ligaments. It allows movement of the head and trunk and supports and maintains the centre support for the entire body and supports the upper parts of the body. For many people this natural spinal alignment is misalignment due to incorrect postural habits such as sitting or standing awkwardly.

Kyphosis	Lordosis	Flat Back	Scolosis
Exaggerated outward curvature of thoracic spine Muscle imbalance: Weak lower back muscles Tight chest muscles	Exaggerated inward curvature of lumbar spine (swayback) Muscle imbalance: Weak Abdominal muscles Tight hip flexors and lower back	Diminished inward curvature of the lumbar spine	Exaggerated lateral curvature of any part of the spine

Laura Stanyer's Postural Visualization, watch and follow along to release tension and promote awareness of you body and alignment.  Enjoy!

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura Stanyer and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

How to Stay Hydrated - Avoiding Dehydration

The human body is made up of approximately 70% water. We loose water by sweating and breathing during physical exertion. Water is an important part of our body it is important that we replace water that we lose from our daily activites by increasing our fluid intake.

It's important to keep well hydrated throughout your day and is essential when engaging in any type of physical activity such as running or dancing. The duration of your exercise sessions, heat, humidity and sweat produced are all major factors to consider when keeping your body in proper fluid balance.

Dehydration impairs your physical performance as you only need to loose 2% of your body weight as fluid for your performance to become noticeably impaired.

Hydration Tips:

• Start hydrating early. Drink a glass of water when you first get up in the morning
• Take a water bottle with you and sip all day long to maintain body temperature
• Drink before you get thirsty. Thirst is a sign that your body is already dehydrated
• Try sipping at least half a pint of water 30 minutes before physical activity
• Replenish lost fluids by sipping water every 15 minutes during physical activity
• Continue to drink water even if you think you have quenched your thirst
• Only drink fruit juices after a hard workout, it can help with re-hydration and replenish glycogen
• Don't forget to drink water when engaged in physical activity in cold weather. You still lose fluid it's just not as noticeable

Sweating
Sweating occurs when your body temperature rises 0.5 degrees above normal you will loose water, in the form of sweat. It evaporates from the skin taking the heat with it. Without sweating, your body would overheat and would eventually collapse from heat exhaustion.

Fluid Replacement
Replace the water lost through sweating during physical activity but be aware individuals loose water at different rates so some may need to drink more than others.

However here are general guidelines for hydration during physical activity:

• Drink 500ml (2 - 3 glasses) of water 30 minutes to one hour before your physical activity
• Drink 200ml (1 - 2 glasses) of water every 20 minutes during your physical activity
• Drink at least 500ml (2 - 3 glasses) after your physical activity

Signs of Dehydration

Checking the colour of your urine is a good indicator as to your level of hydration:

What about Sports Drinks?
Water is recommended as it is easily absorbed. Sports drinks that have selected levels of carbohydrates and electrolytes are created to maintain fluid levels and prevent fatigue. This can enhance performance by fuelling the muscles during exercise. Research has shown that a solution containing electrolytes and carbohydrates may help to retain fluids consumed after prolonged intense exercise.

CAUTION: Be careful not to confuse sports and energy drinks, sport drinks do not contain caffeine but do contain water, carbohydrates and electrolytes (generally sodium and potassium) to provide energy and aid hydration. However, energy or performance drinks have a variety of supplements and often stimulants that dehydrate you. Always read the label and evaluate the safety like you would any other supplement. If there is more than 10% of sugar it is an energy drink not a sports drink.

How to Stay Hydrated - Things to Avoid!
Avoid Too Much Caffeine
Consuming too much caffeine and high sugar energy drinks is not the best idea during physical activity because they actually slow down the rate of fluid absorption.

Caffeine is found in:

• Coffee
• Tea
• Energy drinks
• Colas
• Fizzy drinks

Avoid Alcohol
Alcohol acts as a diuretic and will increase water loss. Drinking too much alcohol, especially on a regular basis, can increase the risk of health problems. It is a poor fuel source and has a very slow rate of metabolism. If you drink alcohol before physical activity your judgement will be progressively impaired, physical performance will be badly affected as there is a loss of co-ordination. Do not drink alcohol after physical activity as it doesn't replace fluid loss and can prevent the refuelling of your glycogen stores. Be aware a hangover reduces your endurance ability the next day.

WARNING: Avoid drinking alcohol for 24 hours after muscle or soft tissue injury. Drinking large amounts of alcohol may increase swelling after injury and hinder the repair process.



Hot Weather
Exercising during hot weather will result in extra fluid loss leading to dehydration. Try to avoid dehydration, heat stress and poor performance by adequate fluid replacement during your summer physical activities. Remember only a small degree of dehydration will cause a decrease in performance, which arises in the late stages of your physical activity when performance is most important. Dehydration contributes to fatigue and thirst is a poor indicator as it is a late signal of severe fluid loss so it is important to replace fluids throughout physical activity.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laurastanyer.co.uk and its authors accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.

Fitness, Health & Well Being

With the hectic pace of our 21st century lifestyle it can be easy to overlook the importance of our general health, fitness and wellbeing. Being physically active is a good way to maintain general fitness. Activities and exercise such as long walks, jogging, sports and dance can all increase fitness levels as well as helping to relieve the effects of stress. It is also important to maintain a sense of wellbeing, the capacity to live a resourceful and fulfilling life and having the resilience to deal with life challenges. Go to our shop page to download visualizations and massage videos to enhance well being now.

Aspects of Health and Well Being


Physical Health
Physical health is the ability to meet the physical demands of everyday life and the varied physical demands of our chosen physical activity without reducing us to a fatigued state. The body systems function efficiently with no illness or injury.  We are able to meet various demands of our physical activities effectively and efficiently without excess stress or strain on our physical, mental, emotional or spiritual well-being.

Mental Health
Good mental health is the ability to cope with the mental and emotional pressures of artistic, work, social, and family life. You may be able to adapt mentally to the changing environment of work, training, social, spiritual, family and leisure. You can also have and maintain a positive outlook on life.  Mental health problems can describe temporary reactions to a painful event, stress, lack of sleep, physical illness or trauma either physical, mental or emotional.

Spiritual Health
Spiritual health is in essence to be able to look beyond the physical body, seeing how the mind, body and soul are interconnected. Spirituality and health are closely connected, when one part is stimulated, it affects the other parts as well as yourself as a whole. Health in a spiritual perspective is concerned with the physical, emotional, mental and spiritual aspects of our being. This holistic approach looks at the whole being to understand and to create balance and harmony.

Social Health
You may be able to make friends and socialise with ease. A sign of good social health is the ability to receive help from others, make a contribution to the community and be valued by it. You may be able to develop positive relationships with a wide variety of people from different cultures and social environments.

Element of Fitness
There are various elements of fitness and are divided into:

Health Related Fitness
Health related fitness is keeping the body fit for general health and incorporates the following components:

Cardiovascular Fitness
The ability of the heart and blood vessels to supply sufficient oxygen levels to the body. This is required for sustained prolonged periods of time. For example the working muscles while dancing in an evening performance. This also involves the lungs and respiratory system. The heart, lungs and blood vessels need to work efficiently to achieve a good aerobic capacity.
Of all the element of fitness, cardiovascular fitness is the most important to develop as it enhances all the other components of conditioning. See the additional article on cardiovascular endurance.

Muscular Endurance
Muscular endurance is the ability of the muscle or group of muscles to work for long periods of time without muscle fatigue. We need this to be able to work, rest and play in our modern day lifestlyes.

Strength
Strength is normally measured by the amount force the muscles can generate against a resistance. Holding or restraining an object or person, for example holding your own body weight in a press up. See the additional article on muscular strength.

Flexibility
Flexibility is the ability to achieve the range of motion within a joint that our soft tissues and joint structure will allow. Flexibility is an important part of fitness that you need to maintain, you lose flexibility as you grow older. Always remember to warm up. See the additional article for more on flexibility.

Skill Related Fitness
Each physical activity requires specific skills although these elements are required in everyday life they are essential for us to reach optimum performance. The term skill is referred to the ability to perform a technique in the correct way.

The components of skill related fitness are:
Co-ordination
Co-ordination is the ability to use different senses and body parts together. We often need limb and body co-ordination or hand-eye co-ordination is needed in various activities.
Balance
Balance is the ability to control the body''s position while standing still or moving.  We all have to balance when we are standing, sitting or walking. When you move from your centre of gravity (centre of mass), you keep yourself upright as you shift your body weight to prevent falling over.
Agility
Agility is the ability to change the direction of the body quickly. Many physical activities require good agility to perform a series of sudden movements in opposite directions sucah as, tennis, football or dance.
Speed
Speed is the ability to perform a movement or cover a distance in a short period of time sucah as sprinting and dance like break dancing.
Power
Power is the ability to exert maximum muscular strength instantly in an explosive burst of movements. For example a dancer needs power in his/her legs to lift their body for explosive jumping.

Timing
The ability to perform a skill at the exact time it is needed. In dance the correct timing might be in time with the music or the correct timing needed in unison or partner work. Reaction time is the time it takes to respond to a stimulus. The stimulus could be another dancer running ready to be caught, or reaction to a sound or visual cue.

Other Aspects of Fitness
Body Build
Body build will be a factor in your ability to engage in various physical activities.
The body build comprises of:

Body Alignment
Body alignment refers to the correct balanced alignment of the postural muscles that maintain an upright posture. Good neutral alignment refers to the relative alignment of the body parts stacking one upon the other supported by the muscles that allows the joints to be free of excessive stress or strain. See Postural Alignment article for further information.

Body Size
Body size refers to a person's height and weight. The ideal size is very subjective and depends on the activity you are engaged in.  There are standard ideal weight charts based on an individual's height. These tables do not always help us because they do not allow for body composition. Being over the standard weight is not a problem provided it is extra muscle and not fat.

Body Composition
Body composition refers to the relative percentage of muscle, fat, bone and other body tissues of which the body is composed. Often body composition looks at a person's body fat percentage as it is important for your health to maintain a good body fat percentage.

Underweight
It can be difficult to reach a good level of fitness if your body is underweight, you will be unable to store enough energy to keep you going. Being underweight can also mean that the body does not build muscle tone, and can cause joint injuries as fat pads cushion the joints.

Overweight
In general the higher the percentage of body fat the poorer the performance as it can be difficult to reach a good level of fitness if you are carrying extra weight.
We all differ in shape and size, however the average acceptable body fat percentages are:
Male: 15%  Female: 25% - Women naturally have more body fat than men to help their bodies during pregnancy.
Keeping body fat under control can be very difficult for a lot of people. The way to stay an appropriate weight is to keep a balance between energy we intake from food and the energy we burn through physical activity.

Body Type
There are 3 extremes of body types:

Endomorph

A pear shaped body
A rounded head
Wide hips and shoulders
Rounded shape
Less developed muscles
Higher % of body fat on the body

Ectomorph

Athletic looking body
Harder, muscular appearance
Rectangular or hourglass shape
Wide broad shoulders
Muscular arms and legs
A minimum amount of fat

Mesomorph 

Thinner, fragile frame
Narrow shoulders and hips
A narrow chest and abdomen
Thin arms and legs
Delicate or lightly muscled frame
Little body fat


All of us are made up of the three extreme body types so we are all a mix of Endomorph, Ectomorph and Mesomorph. It is important to remember we are all unique and there is no ideal but a mixture or all aspects of fitness, skill and mental, emotional and spiritual fitness and well-being.

Positive Mental Attitude
Another aspect of health-related fitness and skill-related fitness is positive attitude. A good mental attitude will help the body achieve high levels of fitness. If a person has decided that they are not skilful enough or not flexible enough or not strong enough or not fit enough, then they are going to have a difficult time working past these ingrained attitudes to achieve even basic fitness for health. 

Being Your Best Visualisation
Being Your Best Visualization by Laura Stanyer

Be Fit for Activity
Ensure that you are fit enough to engage in physical activity. You should have a good level of health related fitness and your skill related fitness should be directly related and specific to the activity you participate in. Being fit for skiing is entirely different to the fitness required for dance so make sure you are aware of the skills and fitness required for your chosen activity.

Disclaimer: The information contained on this web page is intended as general guidance and information only. Laura stanyer accept no liability for any loss, injury or damage however incurred as a consequence, whether directly or indirectly, of the use this information. All advice on this web page should only be used under the supervision of a qualified dance / fitness / healthcare professional.