The balance reset - part 2

To maintain a balanced body, most of our Dojiva classes have a four factor approach. First, we sense in (inner listening). Second, we move an area to assess the range of flexibility and/or strength). Then we do a series of exercises before returning to sensing to compare the effect.

To help raise awareness and embodiment, we often do this on one side of the body and then ‘sense in’ before changing sides. The registering of difference is great for mind-body connection.

Furthermore, it gives us great intellectual and physical information and we can use this knowledge to avoid future injuries.

As new information comes to light, it can help you decide how hard to exercise and whether any imbalance needs assistance from a masseur, physio, osteopath, etc.

Here’s a list of benefits that you can enjoy when balance is good:

• Improved movement confidence in gait and with chores 
• General self confidence 
• Greater efficiency with sports
• You are less likely to fall over
• Posture tends to improve
• And with your alignment in check, tension/pain reduce
• More grounded to deal with life’s difficult moments
• More confidence with heights/ladders
• You will feel younger!

In a nutshell, balance is a mix of two primary things:

awareness and stability

(stability here referring to a balanced combination of strength and flexibility)

As we continue our journey into balance improvement, here are six strategies that can up your chances of success:

1. First up, be patient and meet yourself where you are; just like dietary changes or strength gains, improvements can take months to show up. Just remain consistent and focused and let your body decide when improvements will show.
2. Next, relax your way into good balance. Tensing the larger and more external muscles, won‘t let the natural core structures shine. Also, if you practice tense, then your sense of balance won’t be there when really needed. In the moment of balance loss, you simply won’t have time to ‘engage’ anything!
3. As well as a daily exercises that challenge the physical, be sure to keep up with the subtle… that’s mindful awareness with proprioception practices, eye exercises, body tapping, quiet listening, affirmations and anatomical knowledge through sensing and imagery (Dojiva has dozens of classes on these).
4. Balance is a body-thing and success does not come from mental analysis. In fact, the more you think, the more you’ll be head-centred and top heavy. So can you be easy with your mind and go to ground? (Ideas on point three above can help with physical presence). As Bruce Lee once wisely said “don’t think, feel”.
5. And when you do your daily exercises, start with the versions that you are successful at. Bear in mind that for a while, this might mean holding onto a chair for support or keeping your eyes open when doing advanced eyes closed versions. This is an example of when taking the easier option (in a way… cheating) can be a wise stepping stone on your path.
6. Lastly - A key thing is to notice what is happening anytime you feel unsteady or even lose you balance. Right then, make some mental notes about your level of presence, what you had been doing just before, your mood, level of tiredness, current stress, maybe you got up too quick, etc. That way you can understand more about what throws you off balance and minimise future problems. 

Summary

Your ability to have good balance and to be consistent is something that can change from day to day. If you’re a little off one day, don’t be too hard on yourself and simply expect less with your endeavours.

E.g. if it’s your day to workout, but you’re feeling shaky perhaps opt for a mat-work class and be sure to include some cross-crawl moves. Or, if you have to fix the roof but the ladder looks daunting, either wait till you feel ready for the challenge or have a friend help out.

Here are some suggested positive affirmations. Choose one or two, or use your own. Repeat the phrase slowly and sincerely a few times, and a few times each day.

“My balance is improving as I age”

“I am developing a great sense of balance”

“My sense of balance is improving a little everyday”

“I enjoy challenging my balance and can feel the results”

“These balance exercises are enhancing my movement confidence”

Ok, that’s it for this week, thanks for reading.

Take care

Danny

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Here are this weeks recommended cluster of Dojiva classes:

Sunday 10th - Mindfulness 55 - In this mindfulness practice, we get to explore an aspect of life that you would like to feel more positive about. We start by getting centred and present by sensing the ground, body awareness and gentle breathing. We then bring your personal focus into the session and you will find the right words that feel authentic and realistic in the moment. With this weeks focus, why not choose balance?

Monday 11th - Workout 31 - A smooth class with extended warm ups that build into a mix of yoga, balance and conditioning exercises. We also enjoy lots of Pilates mat-work for torso tone and awareness.

Tuesday 12th - Mobility 38 - To support postural integrity, ease of movement and presence of mind, I believe we need a balanced body. And that is a key reason we have the Mobility category of videos. In this class, we exercise the leg joints on one side before sensing then swapping over.

Wednesday 13th - Meditation 35 - This meditation aims to bring you to your heart centre. This is the ultimate balance point of mind, body and emotions.

Thursday 14th - Workout 05 - This is one of our full length Dojiva workouts which although nearly an hour does not have much strength training. It does however include 7 rounds of intervals, lots of active stretching, co-ordination moves, eyes closed balance and ab strength.

Friday 15th - Mobility 20 - I recommend this class quite often. But it’s been 18 months now and it fits well this week to activate core structures naturally. We embody the anatomy and movement functions of the less known core structures of pelvic floor and serratus anterior. 

Saturday 16th - Mini fitness 98 - The advanced side of balance… today’s class include a hopping series that builds up on one side before changing. We then get to upper body intervals.