An introduction to rhythm

My research dances within several areas of study, including the human senses, embodied cognition and the phenomenology of space, but, first and foremost, it originates from a philosophy of rhythm. Rhythm is everything we are and everything we do. From how you text and type to how you speak and carry on conversations. From the cities we live in to the spaces we sleep. Our bodies have endless rhythms for eating, sleeping, breathing, heartbeats, nerve synapses, and more. From the objects we choose to appreciate to our subjective experiences to how you read this page right now. It is all rhythm!

When we think of rhythm, usually, the first thing that comes to mind is music. The rhythms of music can be interpreted in endless ways. Your personal experiences, where you are from and how you experience the world can influence the musical rhythms you might prefer and how they are perceived. Below is a great introductory video on visualizing rhythm in music.

Enjoy and refer to it often. It’s a good one.

Archives: The physics of you - postural perspective

Edited from The Mind Body Moderate archives, May 13, 2009

Sir Issac Newton’s third law of Motion:

for every action, there is an equal and opposite reaction.

In other words, perhaps: forces come in pairs.

Another thinker, Athanasius Kircher, the Jesuit Polymath and a 17th Century contemporary to Newton, was on a parallel track when he argued that magnetism was the principal force organizing and controlling nature. Propelling and repelling. Pushing and pulling. Lengthening and Contracting.

In this metaphorical analogy, the human body falls under both Newton’s 3rd law and Kircher’s theories as well. Our muscles stretch and contract, tense and relax, and can be strong or weak. We use word countless word pairings to describe these forces, but as seemingly dualistic as these principles seem at first, they exist on a spectrum and are constantly acting upon us in different ways and dimensions.

Look at the below image. This person exhibits several different aspects of the above binaries at once.

It is certain they are slumping. The upper back muscles are stretched. The back of the neck is contracting. The front of the shoulders are contracting. The front of the neck is stretching.

If we were to reverse all that. Contract the mid back. Stretch the back of the neck. Stretch the front of the shoulders. Contract the front of the neck. You might get something like this:

So now this upright second guy. Is he weak or strong? Tense or relaxed? Tight or loose? Or is it possible he could still be many things at once?

If upright posture were that easy, why don’t we just do that all the time? Lots of reasons. One of my favorite reasons to mention in class is that our human eyeballs sit on the fronts of our heads. If they were on top of our heads, our posture might be an entirely different story.

A less far-fetched reason is that gravity gets us down. Our center of gravity gives into force exerted on our bodies and senses over time.

Collapsing into gravity from the center of the body, causes the shoulder to go up, the spine to compress, the hip flexors to contract, and the neck to strain. It’s like having two opposing magnets, on your head and at your feet, smushing you in the center.

Try this visualization of lengthening from the inside out. Reaching your center of gravity outward in all directions, expanding outward into a larger sphere. Or perhaps imagine you have two opposing magnets, one on your head and one at your feet, stretching long in both directions. Drawing each vertebral discs apart. And perhaps another two at your sides, pulling you wide to the sides of your room. As your spine stretches long, and your body reaches wide, you may find your shoulders dropping down, hips releasing, and your eyes and face muscles softening.

Becoming aware of your orientation to gravity is one step in shifting posture and creating more fluid movements. Posture exists on many levels, including cultural, historical, spatial and psychological realms, among others. For example, in some semiotics, standing tall exudes confidence and helps build an overall sense of well-being. Depending on the individual, standing tall might also allow one to breathe deeper and create a more relaxed and calm mind.  Or, consider how hard it would be to naturally slump and feel joyful simultaneously. Play with these forces in your body; just be careful not to strain. Keep your movements soft and subtle.

And remember, it is all in your perspective to the gravity of your situation.

The World is Bound in Secret Knots.

(For more information on Athanasius Kircher, check out the most wondrous museum: The Museum of Jurassic Technology)

Tips for more movement

Exercise doesn’t always mean 30-minutes on a stationary bike or a treadmill. As contradictory as this might sound, fitness can be more effortless. In fact, using less force might be a better way to build positive habits. Instinctive, extra movements are some of the best things you can do for your body and mind throughout the day. Make them easy and natural. Incorporate other things you love, whether it’s the feeling of fresh air, the smell of baking bread, or the sound of a loved one on the phone. BlueZones offers a short menu of juicy ideas to add more movement throughout the day. Bon appetit!

Breathing

A gentle yet strong reminder and collaboration by some amazing artists

Research on the rhythm of dissociation

"Out-of-body experiences are all about rhythm, a team reported Wednesday in the journal Nature.

In mice and one person, scientists were able to reproduce the altered state often associated with ketamine by inducing certain brain cells to fire together in a slow-rhythmic fashion.

"There was a rhythm that appeared and it was an oscillation that appeared only when the patient was dissociating," says Dr. Karl Deisseroth, a psychiatrist and neuroscientist at Stanford University….

Dance Warm-up

Here’s the warm up this week from Dance Heginbotham and Dance Motion USA.

What it means to scoop your belly

From the Mind Body Moderate Archives, October 26th, 2010

You are in a Pilates class and the instructor says, “Scoop your belly!” Do you:
A. Think, “What the heck does that mean? I can’t scoop anything.
B. Suck in your gut and hold your breath.
C. Give up on this weird Pilates stuff and take yoga next week instead.
The abdominal “scoop” is not only an essential part of Pilates but for all types of sports and activities, including sitting at your desk. Contrary to what it might initially seem, scooping the abdominals does not mean tucking the pelvis under or rounding the low back. To scoop the abdominals one must engage their transverse abdominal muscle, often referred to by physical therapists as the TVA. This is the deepest abdominal muscle. When engaged, the TVA muscle contracts like a corset around the waist. It supports the pelvis and spine and creates the long, lifted, “pulled-in”” look.

The transverse abdominal muscle is like a corset, pulling the waist in

Too often, people who regularly exercise still complain of a protruding belly and back pain. In attempting to build the perfect "6-pack", the focus is often on the top abdominal layer – the rectus abdominal muscle. When doing crunches, for example, that rectus muscle might be burning, but if you are unable to engage deeper muscles of the trunk, the back moves unsupported, and the belly pushes out. You might actually be a few steps further away from a "6-pack" than before the exercise began! Always keep in mind, a strong core does not exist on one muscle alone, or even two, it takes a coordinated effort from the whole body. This is a primary tenant of The Pilates Method. Like an orchestra performing a symphony, every muscle has a part to play in every exercise. Starting to find underutilized muscles is the first step in better overall control and coordination. So, let's start with the elusive scoop. Here are a couple of moves to help you begin mastering yours:

Belly in/Belly Out Quadruped

Step 1. In a tabletop position on all fours, allowing the stomach to relax down towards the floor. Keep the spine straight and still. No arching!

Step 2. Draw the belly and organs in and up towards the spine. Again, don't move the spine. It remains planked. Your bones don't move! Only move the soft tissue of your abdomen.

On all fours (if it bothers your wrist, a forearm position is fine), plank the spine. Do not allow the back to sag or round. Holding this table position will enable the belly muscles to relax towards the floor. Exhale and draw the belly muscles in and up towards the chest, like you are scooping your guts up and into the back of the ribcage. Hold this scoop for 3 breaths and then allow the belly to release down towards the floor again, maintaining a flat spine. Try this 5 – 10 times.

Leg extension Quadruped for Core

Add a leg extension for a more challenging core challenge.

Once you feel the scoop, try maintaining it while sliding one leg back and stretching it out. Hold this position for three breaths, while keeping the spine planked (no sagging back). Hold 5-10 seconds. Switch legs. Press into all the finger joints to help lift out of the wrists. It can also be done on fists or the forearms. Try doing 5 sets.

Deep belly sitting

Sit up tall, and imagine vacuuming in the abdominal wall. Hold while taking 3 gentle breaths. Release.

This one can be done sitting at home, at your desk, or at the opera. No one will know you are working out, but they might comment on your good posture. Sit up tall, and imagine vacuuming in the abdominal wall. The vacuuming feeling is akin to putting on a pair of tight pants as you pull up that last bit of zipper. Do you feel that? That is your TVA. Another image is if someone were to give you an uppercut to the belly button, punching in and hooking up…not a pleasant thought, but it works. Take a deep breath and, on the exhale, vacuum the TVA and hold the contraction for a second or two. Inhale and release. Alternatively, while holding the TVA vacuum, take three gentle breaths, expanding the air into the mid back - as though you were expanding marvellous wings.
*Important note: Be careful of your breath pattern. Breathing is so important to Pilates, and a shallow breath pattern is not something we want to cultivate. If you’re having difficulties, please work with a professional.

Other great exercises to strengthen the TVA and the entire trunk are forearm and side planks.

Forearm planks and side planks are also excellent ways to strengthen the TVA, as well as the entire trunk of the body. Remember, you never want to overwork just one muscle. It takes a coordinated effort from all muscles to keep the body balanced and healthy. There is some debate over what the TVA does and how important it is. No matter, the awareness of any muscle is valuable to a better understanding of yourself and how you move.

How Japan stayed fit: Radio Taiso

Edited from The Mind Body Moderate Archives, March 10, 2010

Every morning in Japan before heading off to school, sparse piano music would play on the radio. Over the thin piano music, a bold voice would count: "Ich! Ni! San! Shi!" It was odd sounding, as though this program had existed for a hundred years. In fact, it almost has. This is Radio Taiso. The 6:30 am national exercise program of Japan. Radio Taiso is an integral, if not widely known, part of Japanese culture.

             The first American reference to Radio Taiso I remember is the 1986 Michael Keaton movie "Gung Ho."  The cringe-worthy title is indicative of another era in American culture, as "Gung Ho" is a Chinese derived phrase. Yet, this movie is about Japanese and American culture clashes at an auto plant in the 1980s. China and Japan are very different cultures, but I digress! To express the different work cultures, at one point in the film, we see the Japanese auto executives attempting to lead the American employees in morning exercises. As expected, it doesn't go over so well. 

The irony is, like the automobile industry, the morning radio exercises began in the United States. In the 1920's Met Life Insurance would sponsor a 15-minute radio exercise broadcast in major cities throughout the country, helping people stay fit while promoting insurance. Across the world, during this same time, Japan was struggling with a health crisis. The average lifespan of a Japanese man during the 1920s hovered around 40 years old. The Japanese government decided they had to find ways to help people be healthier and live longer. One thing they determined would help is exercise. Japan took the 15-minute exercise plan from Met Life and made it their own. In 1928 the first Radio Taiso exercise broadcast aired.

After World War II the Allies banned public taiso. The large exercise gatherings seemed militaristic to the Allies, but by the 1950s, after the reverberation of war began its retreat, the exercises reemerged. Seventy years later, they are still going strong. Children and older people alike go to local parks in the summer, office workers gather outside the office, and others turn on the radio at home and go along as they have for decades, starting their day with these exercises, building strength, work ethic, and unity within the community. The average lifespan has jumped from 40 in the 1920s to almost 86 today. Japan, in fact, now has one of the highest populations of seniors in the world. There are two sets of exercises, the second being geared more towards young people. The simple calisthenics promotes increased energy, circulation, and improved flexibility. Here they are, complete with the same piano music. Being stuck at home is the perfect time to try this short little energizing workout.

Maybe now’s a good time for a Radio Taiso revival. A new program exercise program, helping to build health, well being, and community….but definitely with some updates. A music change. New leotards. Could there be a Taiso challenge? Too long for Tik Tok? But let's definitely say “Ganbatte!” rather than “Gung Ho”.

がんばって!!!

Why Pilates leg turnout builds core strength

From the Mind Body Moderate Archives, April 23rd, 2012

Pilates position, Pilates stance, Pilates “V,” – all of these refer to the positioning of the legs in Pilates exercises – a 30-degree turnout of the legs from the hip socket with the heels pinched together and feet turned out – roughly 3-4 fingers apart. The common assumption is that it’s a “dance thing,” and often, students look down, turnout their feet, and move on without knowing why.

The problem is if the feet are only twisting from the ankle or more often, from the knees, without incorporating from the hips, it could lead to knee and leg strain, tightness in the hips, low back, and even neck pain. It is essential to feel the femur bone at the top of the thigh is rotating outward and stretching away from the trunk to create the turnout in the feet. No movement is forced in the knees or ankles. We extend and reach out from the hip joints without gripping in the buttocks, but wrapping and using the muscles underneath the buttocks and at the top of the thighs like you’re pinching a dime between your cheeks. This is how to turn out, the result of which is seen in the feet, but not initiated from them.

Ok. Fine, but why?

This turnout position allows the pelvis to stay neutral and slightly disengages the quadriceps muscles (the front of your thighs), helping lengthen the “zipping up” sensation of the core muscles – from the pelvic floor through the deep belly and psoas, all the way up to the diaphragm and releasing the tension in the neck muscles. Remember, Pilates is never just “abs,” but requires control and understanding of all the muscles and how each affects the other to create overall balance and postural health. Pilates V position is not so much an extreme ballet turnout, as it a military stance. Standing upright with an assertive “chin up, chest out, shoulders back, stomach in,” keeping the heels together, toes apart, with weight balanced forward over the balls of the feet – stable and centered, the body is standing active and ready for action.

A good time to practice your Pilates position is waiting in line at the grocery store, using the cart handle for balance. Draw your thigh bone outward, heels together, and weight over the balls of the feet (but keep your heels on the ground). At the same time, lift through the crown of the head and draw your core in towards the spine (like you are putting on a pair of tight jeans). Your entire body should be in lengthening and working at the same time. Now try to take your hands off the cart handle, just don’t fall into the candy and magazine racks.

Meet Me at Quarantime!

HOW NOT TO GO STIR CRAZY, OR if we must, let’s do it together

Due to the Covid-19 epidemic all fitness studios have been closed in the City of Los Angeles. To help ease a bit of stress during these uncertain times, I will offer a free Pilates and movement class at 12pm on Thursday, March 19th. Subsequently, I’m offering twice-a-day, 30-minute exercise classes at 8:30am and 5:30pm, Monday through Friday. These are donation-based classes, to promote regular movement, community, and sanity. Email me to sign up for the weekly class links and feel free to pass the word along. Maybe we’ll theme classes, but maybe you should do whatever you want, wear your pjs, a dress, request a theme, drink a brandy, let’s just get together and say hi and keep moving forward. Take care of your friends, neighbors and loved ones out there. Hope to see you soon, no matter where on earth you are!