Rebuild Your Posture From the Inside Out
An Advanced "Master Class" For Dance Posture
Rebuild Your Posture From the Inside Out
An Advanced "Master Class" For Dance Posture
Or watch this class and every other class on FCBD®U with a membership, $25 a month or $299 a year.
Join the membership ›Step into a transformative paradigm shift where posture isn't just a physical stance but a conduit for lightness, energy, and vitality. In this master class series, delve into the art of cultivating posture with a newfound sensitivity and an enriched understanding of your body's mechanics.
Allow yourself the luxury of time to explore your body in a refreshing manner, rebuilding posture from its core, step by step. Posture isn't merely a facet of dance; it's an intrinsic part of our human existence. Throughout this series, you'll unravel techniques to enhance your posture in daily life and discover simple yet impactful hacks that immediately elevate posture, especially in dance.
This course isn't about overwhelming you with countless exercises. Instead, it's focused on unveiling fundamental principles and selecting only the most crucial information and effective exercises to yield the results you've yearned for.
Yes, it takes time, but the journey is where the true essence lies—a journey well worth undertaking.
Benefits:
- Pain alleviation
- Enhanced aesthetic appeal
- Reduced effort in movement
- Improved facial expressions
- Prevention of injuries
- Release of tension, anxiety, and stress
Join us on this transformative journey to not just improve your posture but to rediscover a holistic approach to living and moving in your body.
Part One: Introduction
In Part One you'll learn how to view your body as a vessel and understand how to repair the holes before filling it up. Dive into habits like the Freeze tool, regularly checking posture, and the Bodyscan tool, which probes external and internal sensations elevating full body awareness.
Break misconceptions about posture's static nature, embracing its dynamism and complexity. Understand that posture isn't a battle but a sense of lightness and energy. Join us for a transformative journey toward body understanding and well-being.
Part Two: Spine
In Part Two of this course, we'll uncover the secrets of elongating the spine while preserving its natural double S curve for stability and injury prevention. Find better alignment using the imagery of boxes. Enjoy the feeling of spaciousness visualizing your spine as a string of beads.
Explore the difference between superficial and deep muscles, where light and effortless posture find its roots. Discover the art of targeting these muscles through fundamental movement principles such as anchoring, traction, breath, and subtle movement.
Finally, explore the playful relationship between lightness and groundedness for an even more effortless and graceful posture.
Part Three: Pelvis
In Part Three of this course, we'll dig deep into the intricacies of neutral pelvis, anchoring your body for true stability. Explore finding your neutral through various exercises lying down, sitting and standing. Experience how to stabilize your neutral pelvis position and then implement it into movement and dance.
Experiment with movement centered around the sacrum, understanding subtle dynamic adjustments as they pertain to specific FCBD®style steps.
Part Four: Breath
In Part Four we explore the power of intentional breathing as a foundational element in dance, learning how breath control enhances movement quality. Understand how breath activates different parts of the torso and improve the quality of your breathing in several simple exercises.
Unlock the harmony between breath, facial expression, and posture. Align breath and movement for a transformative experience and a whole new level of lightness and spaciousness inside your body.
Part Five: Feet, Head, Hands and Arms
In Part Five, we'll explore the art of grounding through foot activation, focusing predominantly on the heel and the big toe positioning. Experience how subtle movement in the foot activates the whole body and improves your overall posture. Implement the new feeling of stability and groundedness throughout FCBD®style vocab.
Understand how to correct your head position for a proper alignment so that it reflects the anatomy of the atlanto-occipital joint.
Master intentional arm movement, maintaining a connection with shoulder blades to create graceful shapes. Learn how to activate the arches in your hands and find even more stability in your posture and dance.
Join us for the final part of this comprehensive exploration of dance posture anatomy.
Originally filmed live
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Course Curriculum
Your Instructor
Lenka is a passionate and dedicated teacher and dancer based in the Czech Republic. She earned her Certified Studio status in 2013 and since then she became the major force behind the popularity of FCBD®Style in the country building a strong base of dancers as well as teachers. She´s very attentive to the Czech and Slovak community having created various online learning tools, streaming numerous free workshops and organizing student-centered events.
Lenka is the leader and artistic director of Hurriya Dance Company - a troupe of 17 dancers who will celebrate their 10th year anniversary of dancing together. Hurriya prides on creating energetic and unforgettable performances sharing the heart of the dance form with the audience. Apart from Hurriya, Lenka has had the honour to share the stage with other well-known FCBD®Style dancers around Europe or the USA.
As a teacher, Lenka is very attentive to detail. She´s able to break things down easily and provide logical and clear explanations. She is the best match for students who like to have a well-structured class focusing on excellent technique as well as performance skills. She always comes back to the basics and the roots of the style. “I do love to use some dialects with my troupe, especially with skirts or swords, but my heart lies in the original FatChance®Style. The longer I dance it, the more freedom and enjoyment I find in the simplicity. Always come back to the basics.”
Besides FatChance®Style, Lenka is also a proud student of the Salimpour School of Belly Dance, currently working on her level 400. Studying under the mentorship of Suhaila Salimpour has helped her shape her technical, performance and artistic skills beyond what she could have imagined. Knowledge of the Jamila Salimpour vocabulary and performing with Bal Anat informs her FCBD®Style instruction and brings in more texture.
Her two main areas of interest in dance are currently body awareness and dance psychology.Through online programs and individual coaching, she works with dancers on mastering their dance posture in the former and helps them with their goal-setting, motivation or self-esteem in the latter.