Feldenkrais: dancing like water, fluid & strong.

We've all had moments of feeling absolutely free while we are dancing. Moments when everything falls into place without needing to think about it. We just "go with the flow." Have you wondered how to tap into that more consistently? Maybe Feldenkrais can help.

When you were a baby, you learned how to roll over, sit, stand, and even begin walking without having to think about it. You explored and played, and your innate intelligence guided your learning. Now your needs are different. Want to hold your arabesque on pointe a second longer? Turn one more time? Raise your leg a little higher? Certainly it takes hard work. But, exerting your willpower might not be the only way--and might actually make it more difficult. Instinctive movement becomes muffled when you push yourself to achieve a goal without listening to how you get there.

I began taking Feldenkrais Awareness Through Movement (ATM) lessons when I had chronic upper back pain (no longer a problem). It was a revelation to observe movement from the inside instead of judging it from the outside. I found that I did not need to "muscle through" challenging movements. In fact quite the opposite--I could do less and accomplish more by using my awareness.

In ATM class I learned how to alter deeply ingrained patterns. I discovered that I had a habit of holding my breath or I would breathe shallowly, holding nay belly tightly and restricting the movement in my chest and upper back. I had the idea, as many ballet dancers do, that my arms and legs needed to move independently while my chest was held still. Instead, I learned that the many joints of my spine and rib structure (I can't bear to use the word "ribcage" anymore!) could make constant fine adjustments if I didn't try so hard. When my shoulder girdle could rest like a cloak over my mobile chest, my arms could move more freely. Also, with a flexible upper body, balancing became easier. I cOuld yield to gravity, and trust the support of my bones-and I could keep my bones strong by allowing them to do what they do best: provide support.

Try the following experiment to discover how awareness can create change for the better. Be sure to do only what is comfortable, and if you feel any strain, do less.

Take an easy demi plie in first position. Notice how deep it is. You can close your eyes to sense yourself without distraction. Slowly and gently, tilt the top of your pelvis a little forward several times. Observe the changes in your knees, feet, shoulders, and back. Then tilt your pelvis a little in the opposite direction and again observe the changes. Do you press a little differently through your feet on the ground? Does your breathing change? Rest for a moment. Return to plie Now raise one hip a little higher than the other. How does this change the bend in your knees? Which ankle bends a little more? Try raising the other hip. Which foot takes more weight? Does one side of your ribs get longer? As you repeat the movement, notice how each small adjustment you make requires your spine, chest, and head to adapt in subtle ways. Now find the place where you feel most evenly balanced in plie.

Is it different from where you began? Has your plie increased? Do you feel more secure and balanced? Your dancing will be more confident when you can "stand on your own two feet!"

In ATM lessons, the teacher does not demonstrate because there is no right or wrong way. While following verbal directions, you explore a smooth and continuous sense of moving your way. If you find a way to flow around obstacles, as water does, rather than pushing through them, you will reduce wear and tear on your body, and increase your dancing days. Explore your own inner wisdom and find spontaneous power with ease. Become the artist you have the potential to be.

A former ballet mistress of the Joffrey Ballet, Barbara Forbes teaches at Sarah Lawrence College, The Feldenkrais Learning Center in New York, and in private practice. For more information, see www.feldenkrais.com or www.feldenkraisleamingcenter.com.