2024 Feb 15th to Mar 21st - Stronger Core - Thursday 5.30 pm
6 Thursdays 5.30-6.30pm - $140 (+$10 mat hire)
Nedlands address north of Stirling Highway - advised when booking is completed.
If wanting only ONLINE CLASSES contact Vanessa after completing your booking for the ZOOM link. This is the correct place for booking both ONLINE and In Person Classes on Thursday evenings.
Everything you do becomes easier with a properly active core. You can go through life without it, but a functionally strong core makes life so much better in so many ways.
How often have you heard 'switch on your core', or 'engage your core', or 'stabilise your core before you lift'? And do you have a solid idea of what that even means, what the physical and muscular activation that 'engages your core' feels like? Chances are you are not alone in being very confused about what it is to 'engage your core'. I hear the instructor at my gym say 'Use your core for this exercise', yet observing many 'mature' ladies in the class makes me think they have little idea of what that means. They are there to get fitter and stronger, yet without an understanding of how to engage their core their improvement is self-limited.
Here are a few easy ways to check out your 'core knowledge and ability'. While you sit upright at the front of a firm chair with your feet under your knees, not lounging into the back rest of the chair, try out the following with whatever you understand 'engaging the core' to mean.
1. If you 'engage your core' does your breathing become shorter and shallower or remain unchanged. You could try this in standing as well to see what happens. Do it a few times to get a good feel for the effect engaging your core has on your ability to breathe.
2. Sit and turn left and right to look each way. Do this a number of times, as easily as you can without straining, and after a while you think 'Oh I can see that far one way and that far the other way pretty easily'. While you engage your core turn once each way and observe what happened. Did engaging your core reduce or increase your turning ability?
3. Have your arms down by your side and bring them up, maybe a bit forward of exactly to the side, to have both arms up towards the ceiling, then lower them. Do this 3 or 4 times so long as it is not hurting your shoulders, just feeling how it feels. Then engage your core and repeat. Have your arms got noticeably lighter, lifting easier and higher?
4. Do you fear lifting something a bit heavy for fear of hurting your back?
5. In activities such as walking, cycling, running, golfing or working out at the gym, would you say you feel potent and dynamic or more slow and steady, plodding your way through with determination?
If you got the answers below, then you are part of the minority who use your core well and likely have a pretty active and pain free life now and can probably look forward to aging well.
1. Your breathing did not become shorter or harder when you engaged your core.
2. Your turning became easier and further when you engaged your core.
3. Your arms floated up much lighter when you engaged your core.
4. Your rarely get back pain and are up for shifting a bit of furniture around.
5. You feel dynamic in action.
The majority of us don't get a 5/5 here. The good news is that you can learn how to better use 'your core', to feel what makes up your 'core' in the first place. It is never too late to improve your lot in life with your better, stronger self. Give me a call if you need any more information.
Generally in Feldenkrais classes, each week a new idea or movement will be explored allowing you to expand and enhance your self awareness, improving your image and idea of yourself. Classes are suitable for most people, even those who have never done Feldenkrais classes, although you will need to be able to get up and down from the floor by yourself. (You can use a chair for help but I cannot help you). Providing you do not have severe physical impairments you will be fine. Feel free to call me first if you are unsure. People with severe problems or challenges would be better off having a series of individual consultations (called Functional Integration) with me instead.
If you missed the start of this 6 week series contact Vanessa (0416 101 854 or firstname.lastname@example.org) to obtain a discount code which allows you to pay pro-rata for the remaining number of classes.
If you miss a week I will email you a link to a recording of one of the live classes so you needn't miss out.
NOTE 1: Some people on NDIS are eligible to be refunded the cost of Feldenkrais classes and Feldenkrais Individual consultations.
NOTE 2: Hiring of a mat is now done at the booking stage.
I have a number of my luxury thick colourful cloth covered mats that can be hired exclusively for the 6 week series of classes ($10 per term, ensure you select the booking option that includes the hire cost). I also have the thinner, simpler foam style fitness mats (the purple ones I used previously at Mt Claremont) which can be borrowed for free. Alternatively bring your own mat. If it is your first attendance at my Feldenkrais classes I strongly suggest you hire one of my thicker mats and not bring your own yoga mat or similar. Many lessons are done in lying on the floor. Being uncomfortable on a thin mat is not giving you a good opportunity to learn about the subtle ways you can improve how you operate. Please hire a mat if its your first time.
You also need to bring 2 bath towels each week.
Only 1 ticket can be booked at a time due to the requirement of each attendee to agree to the booking terms and conditions. If you have attended classes/workshops in the last 12 months just put an X in fields.
When you complete your booking an email with general info will also be sent to you. If you do not receive this check your 'spam' or 'junk' folder or you may have entered your email address incorrectly, in which case please contact Vanessa asap.
Why include Feldenkrais as a regular activity?
Feldenkrais classes are unlike anything else out there. I believe they are the best way to become better acquainted with the body and mind you inhabit to maximise your potential. Life with less pain, easier movement, more calmness, and more zest for life. Practicing Feldenkrais “mindful movement lessons” can stem the tide of reduced function that is considered a normal process of aging.
Movement lessons offer you the opportunity to change and improve your movement repertoire which you can then take into your activity of choice. It is an accessory to, not a replacement for, physical activity. Feldenkrais tunes the breath, body and mind to allow you to function more efficiently.
These classes involve a range of movements where the attention is on the “how” of the movement. How do you make it harder than it need be, how could you make it easier? What is your intention with the movement? How does the intention affect your breath? Can you be more interested in the process rather than the outcome? Are you so focused on the outcome you miss the process? Do you hold your breath to move? Does holding your breath make it easier or is holding your breath an habituated response to expecting something to be difficult?
These movement classes raises body awareness by mapping the many parts of ourselves in action in our brain. We learn to know better where are bodies are in space and what we do, not just in the Feldenkrais class, but in all life situations. If we don’t actually know what we do how can we change to improve? Body mapping through slow and attentive movements is an ongoing exploration. Come and join me on a journey of self discovery and self improvement.
Vanessa Stephen 0416 101 854 and email@example.com
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