Introduction to Dance
D. Coordination
1. Gross Body Coordination
The ability to coordinate the movement of the arms, legs, and torso together in activities where the whole body is in motion
http://www.jobbankusa.com/career_employment_jobs/occupations/dancers/27-2031.00/
http://www.answers.com/topic/gross-body-coordination
abilities related to the control of gross body movements
e.g., Extent Flexibility, Dynamic Flexibility, Gross Body Coordination, Gross Body Equilibrium
http://media.xap.com/career_video/english/70-0015.00.mpg
http://10000miles.wordpress.com/2008/07/11/what-is-mind-and-body-coordination/
2. Mind/Body Coordination
"Not all exercises are created equal, much like not all fitness equipment is the same. The ultimate goal of becoming fitter and healthier might be shared, but how an exerciser gets there can be a matter of preferred style or technique. Enter the mind-body suite of exercises.
What are Mind-Body exercises?
The mind-body connection is a way of adapting thought patterns to be positive and in doing so have a positive effect on the body’s overall responses.
According to the mind-body fitness committee at IDEA fitness, it is “physical exercise executed with a profoundly inwardly directed focus” that is characterized by five features:
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inner mental focus
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concentration on muscular movements
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synchronization of movements with breathing patterns
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attention to form and alignment
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and a belief in the “life energy,” such as prana or chi, that is part of ancient Eastern disciplines
The particular type of exercise doesn’t need to have all five to be considered a mind-body exercise, but they generally have two of them.
Types of Mind-Body Exercises
There are a number of mind-body exercises available to those looking to channel the power of the mind into their exercising. They include:
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Yoga
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Martial Arts (such as)
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Tai chi
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Qi gong
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Tae kwon do
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Karate
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Judo
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Pilates
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Gyrotonics
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Yogalates
How Do Mind-Body Exercises Differ?
Mind body exercises are not vastly different from one another. Each come with their own sets of benefits as well as how they appeal to practitioners. Some, like Pilates, Yoga and Gyrotonics, have some quite common elements. They all:
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Strengthen the core
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Increase flexibility
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Help with overall bodily coordination and balance in space
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Use breathing to help maintain focus and to control movement
Additionally, they can all be adapted to various levels of expertise or to help with rehabilitation and post-op care.
They may work on different planes and incorporate modified philosophies, but ultimately it is more about the technique used. Here’s a look at a selection of mind-body exercises that have stood the test of time and that are “new” to the scene.
Pilates
The brainchild of Joseph Pilates in the 1920s, the system of its creator’s name is a linear discipline. Incorporating flexing and extending, rotations and side bends, Pilates aims to strengthen the core muscles from the inside out. The series of stretches focus on creating a more natural alignment of the the pelvis and spine, increasing flexibility by stretching and toning muscles.
It uses six principles:
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Breathing—breathing in and out in sync with each step of the exercise to maximize effectiveness
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Centering—use of the core to control all movement
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Concentration—awareness of how mind and body influence each other
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Control—ensuring smooth and natural movements that aren’t jerky or forced
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Ease of movement—fluidity in transitions from one motion to another
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Precision—full-body awareness
Pilates can be done with or without the use of equipment. The four equipment mainstays—Reformer, Cadillac, Chair, and Barrels—are designed specifically for Pilates. They rely primarily on spring resistance to work the body in different ranges of motion.
Benefits of Pilates
Some of the listed benefits of Pilates are:
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Re-activating unused stabilizing muscles
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Dramatically improving range of motion
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Improved cardio
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Muscle toning
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Better posture
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Stress reduction
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Lessened joint pain in the back, shoulders and neck
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Rehabbing after injury or periods of inactivity
Yoga
This is an ancient Indian practice that is more than just asanas (positions or postures) and pranayamas (breathing exercises). It is a mind-body and spirit practice. Yoga informs a lifestyle that is based on overall healthy practices, like eating well, correct breathing and ethical choices.
Yoga has numerous forms and types, but the four most recognized are Karma, Bhakti, Jnana and Raja Yoga. According to Hinduwebsite.com, there are 8 basic “limbs” as written by Patanjali in the yoga sutras that follow from one to the other:
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Abstention from worldly distractions (Yama)
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Observance of ethical practices(Niyama)
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“Seat” or posture (Asana)
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Control of vital breath (Pranayama)
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Abstraction (Pratyahara)
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Concentration (Dharana)
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Meditation (Dhyana)
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Liberation (Samadhi)
Yoga for the most part, doesn’t rely on exercise equipment. Practitioners more often than not will purchase their own mat and beginners can use straps and blocks or various sizes to help with proper alignment early on.
Benefits of yoga
The benefits of Yoga as a complete mind body discipline (as opposed to a form of exercise) are manifold. In fact the Yoga Journal lists 38. Some of the more commonly accepted benefits include:
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Stress alleviation
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Increased flexibility
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Better posture and balance
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Improved health
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Elevated mood
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Toned muscles
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Increased adrenal functions
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Weight loss
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Better cardio function
Recently, there was a fusion of Yoga and Pilates. Known as Yogalates, it incorporates and combines the two types of exercise to blend the strength of Pilates and the flexibility of Yoga.
Gyrotonic
Courtesy: connected-in-motion
Gyrotonics is the new kid on the block when it comes to the mind body suite of workout philosophies. It was devised by professional dancer Juliu Horvath in the mid-1970s as a means to combat his chronic pain from the injuries he had throughout his career.
Originally known as Yoga for Dancers and later became a synthesis of two exercise methods, Gyrokinesis and Gyrotonic. The movements, which focus on improved functional capabilities, mimic principles used in swimming, dance, yoga, tai chi, and gymnastics.
Similar to the other two systems, it focuses on core strengthening to stabilize the pelvis and spine, but in a more rhythmic, circular and three dimensional fashion, where the whole body and breath move together in harmony, which some claim is like a “dance.” It also views the body as a spiritual center, focusing on the importance of the connection to the body’s energy centers.
The principles it uses as a guide:
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Intention—knowing where and how the body needs to move
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Stabilization—stabilizing in every movement
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Decompression—freedom of joint movement
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Coordination—focus on correct breathing while in motion
Whereas Pilates exercise equipment relies on springs and gears, the specialized Gyrotonic gear uses weight and pulley systems. The main piece of equipment is the Pulley Tower. Other pieces of specially designed equipment includes the Ladder, Leg Extension Unit, Jump-Stretching Board, Gyrotoner and the Archway.
Benefits of Gyrotonic
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Increased Cardiovascular function
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Better circulation
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Improved joint mobility
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Stimulated and strengthened nervous system
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Spine mobilization
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Improved balance and energy
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Heightened coordination
Some exercisers may feel better suited to one technique than another, however, there is no reason that exercisers cannot be disciples of all of the different exercising systems and draw the full overlapping benefits
Any and all of these versatile mind-body type exercises can be used to great benefit. They can be used in conjunction to add variation to a routine or to try and capitalize on the small nuances that can add to the outcomes."
https://www.adanceplace.com/tips-for-flexibility-and-coordination/
https://dancersforum.com/coordination-can-we-improve-our-coordination-in-dance
Drum Lesson : Crosswired - cross body coordination (www.joecrabtree.com)
Being Present
This DanceXercise routine teaches kids great hand, eye and lower body coordination.
http://dancewithbrandee.com/3-simple-strategies-improve-coordination/
Wild Goose Qigong 1
http://www.youtube.com/watch?v=MlsAEsxbuKo&feature=related
Wild Goose Qigong 3
http://www.youtube.com/watch?v=46z2ecm2Hig
Wild Goose Qigong 5
Abilities related to the control and manipulation of objects in time and space