A Blythe Coach (Blythe)
Explorez tous les épisodes de A Blythe Coach
| Date | Titre | Durée | |
|---|---|---|---|
| 12 Aug 2020 | 015: Back-to-School & Dealing with Procrastination | 00:05:59 | |
Although the poem I shared [“Homework” by Jane Yolen] is about avoiding homework, these days for many people ALL work is homework and we may find ourselves putting off tasks on our to-do lists, habits, and goals. Some places are again open for business, and some people don’t have the luxury to quarantine due to their profession, but lots are working, teaching, and learning from home, in many cases with their families as well. This is a challenging time for productivity, so please be gentle with yourself and take baby steps towards improving your state and getting what you need done. I notice that some things I may delay because of some unsavory interaction which I dread. This indicates to me that a boundary may be needed for my self-care. Sometimes we can’t avoid entirely, but we can minimize their impact by approaching it mindfully, perhaps outsourcing or delegating the task. Other things I avoid due to the fear of momentary unpleasantness that ultimately leads to an improved state, such as yoga poses I know will help with certain complaints or challenges I face. Take the Camel Pose backbend, which I hate and avoid, but may just be the medicine I need! We need to distinguish between making a good choice to enforce healthy boundaries and take care of our needs, and avoiding or procrastinating on our highest priorities and path of transformation. Respecting our limits and understanding what we need allows us to make an empowered choice. But resistance can also sometimes be a barometer of fear. If so, what’s the fear? In week 9 of Julia Cameron’s 12-week creative recovery program The Artist’s Way, she explains what is behind our inability to begin certain activities: “Do not call the inability to start laziness. Call it fear. [...] There is only one cure for fear. That cure is love.” and“In order to work freely on a project, an artist must be at least functionally free of resentment (anger) and resistance (fear). What do we mean by that? We mean that any buried barriers must be aired before the work can proceed. The same holds true for any buried payoffs to not working.” She suggests a specific process for identifying and clearing away these “buried barriers” and it resembles processes I use in ontological coaching to break through challenges and bring myself and clients back into action. Notice in your yoga and dance practices what it is that you readily exercise and are eager to jump right into, and what you resist or avoid. Distinguish what is a healthy boundary and what is avoidance due to resistance or fear. Then make a choice and empower your choice! Welcome “back-to-school,” whatever stage of life you may find yourself in, and here’s to your ongoing learning, achievement, and satisfaction! For more information about my classes and videos about ballet technique, dance, yoga, and coaching, please visit my website at ablythecoach.com | |||
| 05 Nov 2021 | 071: Joyful Movement & Creative Living with Life Coach Jolynne Anderson | 00:51:59 | |
"What's going to give you your life force, that energy, that mindset to be able to Be in life, embracing things like pain, circumstances, and events?" - Jolynne Anderson Welcome to the A Blythe Coach Podcast Episode 71! I am so excited to introduce you to my guest today, Jolynne Anderson, who was my original life coach and continues to be an inspiring person of possibility. Jolynne is Power, Play, Compassion, Joy, Wisdom, and Leader! She is a BREAKTHROUGH coach who is a Personal Certified Coach with the International Coach Federation since 2009. She is passionate about supporting people who want to make a difference in the world to reclaim their personal power to give them access to TRUE fulfillment, joy, and adventure. She supports people to be passionate creators and leaders in their own lives and relationships. She is a leader coach and trainer at Accomplishment Coaching, which is accredited by the International Coach Federation and has a reputation for being one of the finest coach training programs in the world, you can find them at www.accomplishmentcoaching.com Jolynne is Certified in Conversational Intelligence™, which is based in Neuro-Science, a method that supports individuals and organizations by teaching and coaching on how to have difficult conversations, create trust and evoke innovation with amazing relationships and exponential growth. She has coached and trained many clients and organizations, including: the United Nations (UN) World Population Fund, Microsoft, Nike, Canadian government, Cayman Island Government , State government, Professional Golfers, Stay at Home Moms. “Each person’s music is different.” - Jolynne Anderson In this podcast and in the companion YouTube Video (which includes chapter time stamps if you want to find particular topics in our conversation) and Blog, Jolynne and I discuss coaching creatives, transformation, daily rituals that set us up to win, joyful movement and how music feeds her soul, recovering from perfectionism, dancing with life, tapping into the wisdom within, true potential, advising versus transformation, relationship coaching, compassionate communication, expectations, trusting intuition, listening...and more! Jolynne shares her own experience hiring a coach, dealing with mysterious illness, and coaching clients with Fibromyalgia and other health challenges. "If it's not your own creation and your own exploration and expanding your thinking and possibility... you're just going for the next thing, the next person to give advice, like external people have all the answers." - Jolynne Anderson Jolynne also recommends how to find the right coach for you:
"We have the power to create what we want." - Jolynne Anderson Blythe Stephens, MFA | |||
| 23 Jun 2020 | 009: Resilience (birthday edition!) | 00:07:19 | |
One of my favorite poets, Adrienne Rich, wrote: “My heart is moved by all I cannot save: so much has been destroyed I have to cast my lot with those who age after age, perversely, with no extraordinary power, reconstitute the world.” Hi, this is Blythe Stephens of A Blythe Coach: dance education & coaching to move through life with balance, grace, & power. This podcast includes bite-sized insights on ballet, dance, yoga, well-being, creativity, and joy! In this episode, I talk about challenges I have faced in my life this far and the tools and resources that have supported me in getting through. Both reading and writing poetry has helped me process events and emotions in a healthy way, and I enjoy it during times of celebration and merriment as well. In this episode, I also share a poem by Jane Hirschfield, “Optimism:” “More and more I have come to admire resilience. Not the simple resistance of a pillow, whose foam returns over and over to the same shape, but the sinuous tenacity of a tree: finding the light newly blocked on one side, it turns in another. A blind intelligence, true. But out of such persistence arose turtles, rivers, mitochondria, figs -- all this resinous, unretractable earth.” Both reading and writing poetry has helped me process events and emotions in a healthy way, and I enjoy it during times of celebration and merriment as well. Being coached and using coaching tools has been also an incredible aid to my resilience. If you’re interested in learning more about my coaching services, I would be delighted to share more about these tools by appointment. Resilience, self-care, and thriving are ongoing themes in my yoga and dance education as well. You can find out more on my website at ablythecoach.com In my opinion, one of the ultimate expressions of resilience is the work of Maya Angelou, including the final poem I share on this edition of the podcast, “And Still I Rise.” | |||
| 22 Oct 2020 | 025: The Body in Space - anatomical dimensions, planes, & alignment | 00:13:45 | |
“To understand the concepts of balance and counterbalance through posture and placement, it is helpful to identify (1) each of the three body planes, which link two of the three dimensions of height, width, and depth, (2) the center of gravity, (3) the central vertical axis, and (4) the base of support.” - Rory Foster, Ballet Pedagogy: The Art of Teaching Peggy Hackney provides a nice succinct summary of the Laban Movement Analysis definition of the dimensions and planes of space in her book, Making Connections: Related Podcasts: 003: Finding an Oriented State of Being, & 013: Electric Flow in Dance, Yoga, & Life As I mentioned last week, the topic of establishing physical integrity and alignment is also related to integrity in our actions. As an ontological coach, I learned through Accomplishment Coaching that “Resolving issues with one’s sense of integrity is a daily practice. We begin to have a low tolerance for being out of integrity. We practice and grow greater awareness of our integrity. Making choices based on a context that victimizes us becomes unacceptable. Our lives take on a new power when we are in process to restore our integrity.” In the future, I’ll cover related topics about the crystalline structure of the performance space in ballet and dance, how different schools of classical ballet classify the walls and corners of the stage differently, the way in which Laban Movement Analysis identifies affinities between moving in the spatial dimensions with qualities and moods, all of this as choreographic inspiration, and more! I invite you to become aware of your posture as it relates to these spatial ideas, and start practicing physical integration for your dancing and your life. For more, please visit me at ablythecoach.com | |||
| 05 Jun 2021 | 054: Shape-shifting Dancers: Forms & How We Get There | 00:20:46 | |
Today we are exploring some of the basic forms we make in space and how we get there, and what the point of all this is in terms of dance technique, expression, and performance. Modes of changing shape In ballet, we see spoking movements mostly in the legs, such as in pas de cheval, frappé, and developpé, we practice arcing movements in steps such as port de bras, tendu, degage, & grand battement and carving can be observed in steps such as Rond de jambe, coupé jeté, & renversé, “This Opening/Closing can be felt or spoken about more specifically in terms which describe ‘toward where’ the shape is changing--the essential spatial pull which is coloring the expressive quality of the movement. These pulls are related to a Dimensional matrix in space." (Making Connections p.222) This language is helpful in learning dance technique and choreography, as well as choreography.
For more about Space and specific Shapes we make in dance:
Blythe Stephens, MFA | |||
| 04 Apr 2022 | 081: My Creative Morning Ritual - inspiring routine of a movement educator & coach | 00:07:37 | |
Here I discuss one of the keys to my life of creativity and fulfillment, my morning ritual, which I have developed over the past few years. It all started with a daily yoga practice and has grown to include practices that facilitate physical, mental, and spiritual well being and abundant creativity. When I complete these actions on a daily basis, I develop clarity and momentum, feel inspired and strong, experience less pain, and am able to coach, dance, teach, write, and engage with ideas and people in a well-grounded and present way. Just because these are the activities that feed my creative spirit doesn't mean they are right for everybody, and I understand that taking this amount of time in the morning is a privilege, but I intend this exploration an invitation for you to tweak or design your own ritual, even if it's just 5 minutes to be with yourself and prepare for the day.
Blythe Stephens, MFA, Bliss Catalyst | |||
| 24 Oct 2022 | 095: Why Bother Distinguishing Your Why? 5 Tips for Purposeful Living, Inspiration, Meaning & Motivation | 00:08:52 | |
Distinguishing our life’s Purpose can provide a compass “True North” that guides all actions and decision making to accomplish/Be what you are on earth for. Another metaphor for your "Why" is that of taking a birds' eye view of life in order to ask if what we are creating and doing is aligned with who we are or want to Be in the world. In “real time” here in the Northern Hemisphere we are experiencing fall and are near the time of Halloween and many other traditional days of the dead, opportunities to reflect on beloved ancestors and others, our own harvest blessings, and prepare for the darkest days of the year. We are invited now, and at all times, to ask ourselves: “What light will I bring?” You are invited to consider your ultimate life purpose as well as your purpose for each project you undertake and action step you make. In this podcast and in the accompanying blog on ablythecoach.com, I share 5 tips for finding and using your Purpose or Why, questions for reflection, and in the blog I also have links to further resources for learning. Reflection Questions
Let’s connect by email or on Instagram @ablythecoach - I would love to hear your perspective and assist in choreographing your next leap of faith! Blythe Stephens, MFA & Bliss Catalyst | |||
| 28 May 2020 | 006: Using Visualization + Imagery in dance, yoga & meditation | 00:04:30 | |
In a recent survey of my students, I was pleased that one of the responses regarding what they particularly enjoy in my teaching is the imagery. One student noted: “I love the food analogies and the language choices. The imagery really resonates.” Hi, this is Blythe Stephens of A Blythe Coach: dance education & coaching to move through life with balance, grace, & power. This podcast includes bite-sized insights on ballet, dance, yoga, well-being, creativity, and joy! In this weekly series, I have been discussing resources for being present in the body, creating, and connecting with self and others. Another resource I find incredibly useful in my dance, choreography, teaching and yoga practices, is the deliciousness of exploring visualization. Along with a solid technical foundation, imagery helps bring lush texture, and diverse qualities to movement, developing artistry. The imagination feeds us as humans and creators. How important the life of the mind is to us these days, and any time we can’t explore the outside world as much as we might like or when we need to become present to our internal landscape. As mindfulness teacher Dandapani has stated, “Visualization is a big part of a meditation practice.” As my aforementioned student noted, I use a lot of yummy food images in my teaching, like melty cheese fondu, smooth cake frosting, thick milkshakes, and gooey peanut butter. We also talk about weather patterns, physical elements and forces, electrical currents, and the magnificence of nature. This week I’ve been sharing a poem I recently discovered and have found personally inspiring, called Fragile and Rooted, by Carolyn S. Owen-Towle: “See a blossom in your mind’s eye. Allow it to fill the interior of your imagination. Greater perfection of form in Nature cannot be imagined. With inward gaze absorb each Wondrous fluted petal. Slide down its humid surface Until you drop as dew into Its velvety core. Such fragile beauty gives impulse to weep. Slowly reverse the journey; As you ascend the shaft toward Wider light, turn your Imagination around and around To see its many facets. Stored within is the memory of All flowers. Marvel that this creation, while Utterly fragile--yet undaunted, Boldly buds forth turning Resolutely toward the sun. We, too, shimmer with Expectation, exuding our own Illumination, color, pulse, and Scent. Vulnerable, still we venture our Lives courageously toward hope And light, at once fragile and Rooted.” I hope that you enjoy this poem as I did, and if you’d like to explore these images in your yoga practice, you’re invited to try the free yoga sequence on the A Blythe Coach YouTube Channel, which was filmed and uploaded May 28, 2020. To learn more about my approach to dance, education, and life, to join a yoga or dance class, and for many more free tools, visit my website at ablythecoach.com A Blythe Coach: Blythe Stephens Dance Education & Coaching to move through life with balance, grace, & power YouTube: A Blythe Coach Facebook Page: A Blythe Coach Instagram: blythely PayPal: PayPal.Me/ablythecoach | |||
| 17 Oct 2022 | Experiencing Elemental Strength: Magic Within You 4-Day Virtual Yoga Workshop Series | 00:05:11 | |
In celebration of a magical time of year, I'm offering a yummy online "Magic Within You" 4-Day yoga workshop that you can do anytime from anywhere you have an internet connection. Exploring the concepts of the Elements can also provide fodder for your dance improvisation and choreography practice and other creative endeavors. It takes just minutes a day to tap into the magic of your own internal resources, so join me for an exploration of the elements within nature and ourselves so we can learn to access inner strength. Sign up for the Magic Within You 4-Day Virtual Yoga Workshop here Blythe Stephens, MFA & Bliss Catalyst DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 19 Sep 2022 | 092: Cool Downs to Cleanse the Palate - 5 Ways to Cool Off & Wind Down | 00:14:13 | |
“The waves is on fire, the day is getting hot. This is my desire to the one to hit the spot, yeah. Cool down.” I’m not a surfer, but I dig this song from Kolohe Kai. Just in the last week the temperatures have dipped here in Cologne from our scorching summer highs, but all year round it is helpful to have tools to unwind. Cooling down, getting complete, making transitions from one activity to the next, taking a breather, pausing to situate yourself in time and space, recovering from amplified or more intense physical or mental situations, experiences of cardiovascular exertion, vigorous challenge, or other heightened experiences of learning or creative work such as classes, rehearsals, and performances, all of these can benefit from some form of cool-down ritual. Cooling down doesn’t have to be lengthy or complicated, just not to rush from one thing right into the next, instead to pause and complete and then move calmly forward. Full show notes and resources available on the blog at ablythecoach.com Questions for Reflection
Blythe Stephens, MFA DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 17 Mar 2021 | 043: Waltzing into Spring with Ballet Balancé | 00:08:32 | |
According to Agrippina Vaganova in Basic Principles of Classical Ballet**, Pas Balancé “Is one of the simple pas allegro, which is easily done even by children. In classical dancing it is often used in waltz tempo.” (p.99) I love to waltz alone or as a pair, and find it’s swingy rhythms intoxicating, much as its early critics were! There are many famous waltzes in classical ballets, including “Sleeping Beauty” and “Cinderella” as well as more modern pieces such as Balanchine’s “Vienna Waltzes” to music by Richard Strauss. Since it’s St. Patrick’s Day today, I’ve been sharing Irish folk music in dance this month, including a lovely Irish Waltz that makes me want to dance! Although the Waltz has become a beloved ballroom and social dance as well as inspiration for balletic movement, at first it caused a scandal due to it's closed hold and mesmerizing swirling movements. In the Technical Manual and Dictionary of Classical Ballet**, Gail Grant describes balancé as a "Rocking step. This step is very much like a pas de valse and is an alternation of balance, shifting the weight from one foot to the other. Balancé may be done crossing the foot either front or back. [...] Balancé may also be done en avant or en arrière facing croisé or effacé and en tournant." (p.11) Vaganova describes the performance of a basic ballet balance: “Stand in 5th position, right foot front. From demi-plié, do a light jeté with the right foot to the side, and then draw left foot back (on count one). On count two change to the left foot on half toe, and on three lower yourself again on the right foot in demi-plié, and raise the left one sur le cou-de-pied back. The next balancé will be to the left, i.e. jeté left, etc.” Agrippina Vaganova in Basic Principles of Classical Ballet** (p.99-100) I find in describing a balletic waltzing step to dancers of other forms, it compares well with modern dance’s “Triplets,” or “The Pony” of the 1960’s. In a blog and podcast coming soon, I will discuss musical meter, ¾ time, and so forth, but for now it is helpful to think of counting a waltz step as “one and uh two and uh three and uh four and uh...” or “one two three, two two three, three two three, four two three...” unlike other even meters such as marching rhythms, you’ll notice is has a up-and-down or swingy feeling. Stay tuned on my YouTube Channel and Blog for more about this delightful ballet movement and more! | |||
| 18 Jul 2022 | Balletlicious Basic Building Blocks of Dance: Free 7-Day Virtual Ballet Challenge Announcement | 00:03:22 | |
Dance theorists identify 7 basic movements of ballet or classical dance technique, and we can see these essential building blocks at play in every ballet pas, step, or movement. I'm excited to announce that around these 7 essentials, I've designed a free summer dance challenge to begin or continue your ballet journey! Balletlicious Basic Building Blocks of Dance is a 7-Day "not so intensive" challenge, enriching your knowledge of dance before the summer is over, at no charge in just minutes per day. We will focus on one basic movement each day, then look forward to more resources on putting it all together to come! Visit the sign-up page to be included in the 7-Day experience over the course of two weeks 27 July - 3 August: Can't wait to dance together :) Blythe Stephens, MFA & Bliss Catalyst DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 21 May 2021 | 052: Ten Things I have Learned as an Online Creator - celebrating one year Podcasting, YouTubing & Blogging | 00:24:01 | |
I have always been, and identified as, a creator or an artist. But as far as the sense of becoming an online content creator, as long as I have been reading blogs (at least since at least 2005 with Zen Habits), watching YouTube videos, and listening to podcasts, the teacher in me has wanted to learn how to use these means to convey what I know. Ever since I began building an international network of friends, students, and clients, and especially since moving to Germany, I’ve understood the value of online communication and collaboration. Then, 18 months into my experience teaching dance in Europe, global pandemic hit in the form of COVID-19! For a bit we were shut down completely for quarantine, but soon we were able to start providing online classes everywhere I was teaching and learning and everyone jumped on board to learn the skills to become effective online teachers, live and synchronous on Zoom as well as on video through YouTube and other portals. This provided the impetus for me to go ahead and get creating, with this podcast, the A Blythe Coach YouTube Channel and Blog, as well as on social media. Today I'm sharing 10 key things I have learned along the way, and where I'll be focusing my energy as I move into year 2! For links to many of the resources I mention here, check out the blog version of this reflection, coming soon! Thanks for listening and being a part of my first year creating in this way, I am so grateful for you and for the experience this has provided. Blythe Stephens, MFA | |||
| 02 Sep 2020 | 018: Relever & Rising - Classical Ballet Technique in theory & practice + yoga & life connections | 00:05:48 | |
In his inspiring book, Launch Your Life, coach Morgan Rich states that secret #1 is that: “The journey to Meaning and Fulfillment isn’t one of great leaps and bounds. It’s one of small positive steps, each of which raises you closer to the life you want. With each step, you gain more momentum, more distinctions, and greater abilities. Believe in the Upward Spiral. Take a step forward today, another tomorrow, and then another. You may start slowly, but, no matter how small your steps, your commitment and perseverance in stepping forward will create results you want.” Relever is the third in my 7-part podcast series on the basic movements of ballet, so if you missed them, you may also wish to go back and listen to Episodes 014 “Powerful Plies” & 016 “Tendus and What it Means to Stretch.” In dance and yoga, we are concerned with changes of level, making smooth transitions, rising and sinking and ever-increasing awareness and control. With elevation, we think of physically and metaphorically rising toward the heavens, of enlightenment, flight, and winged creatures. Ballet in particular embodies floating and flying, soaring and fluttering, seeming to defy the laws of physics to portray supernatural beings. Of course, it is a long and gradual path to that sort of mastery. In yogic philosophy, we have the idea of an upward flow of energy through energy centers (the chakras) and along pathways (the nadis). In Kundalini yoga, we speak of serpent energy spiralling up through the spine through breathing techniques (pranayama) and rhythmic movements. The movements and breath of yoga are designed to unblock stuck places to allow the free flow of energy through the body and the spine, opening up new possibilities for us. You can try the technique in my video, “Yogic Breathing Practice - Nadi Shodhana + Kundalini spinal rotation.” In her book The Ballet Companion, Eliza Gaynor Minden explains that: “Relevé means ‘raised.’ You raise yourself onto demi-pointe, or full pointe...Relevés develop the leg muscles, especially the calves and inner thighs...Think of pressing down to rise up.” You can see that there is a spiralling network of muscles and energetic impulses and awareness at work in dancing as well. Indeed, plier (to bend) and relever eventually also form the basis of our ability to jump and leap- truly flying through the air. If you’re interested in starting on the upward spiral of strength in physical rising, I recommend my “Plush Paralleleves” exercise on YouTube. To find that sense of stability from which to rise, you’re also invited to my FREE course on Teachable, “5 Ways to Build a Strong Foundation for dance and life.” For more information about the work I do, visit ablythecoach.com | |||
| 14 Apr 2021 | 047: Arts of Allegro - Hop, Leap & Jumping categories in dance | 00:15:35 | |
These classifications are applicable to all dance styles that change feet or leave the floor with a spring regardless of velocity or amplitude. Here I'm taking the definition of the categories which I use in live classes from both ballet text and modern texts, but have been taught these concepts in jazz and tap contexts as well. Students report it to be a useful tool to analyze and learn new steps as well as elaborate petit allegro choreography, which is also a wonderful training in musicality (check out my rhythm and musicality for dancers blog for more on that)! 🙂 Rory Foster provides a helpful introduction to allegro, or jumping, in the context of ballet: "Allegro steps are divided into three basic categories: petit or small, medium, and grand allegro. Tempo, more than the individual step itself, plays the defining role for small and medium jumps." (Ballet Pedagogy) The categories I have found most practical to use in teaching are:
Want to learn more about allegro/jumping? Check out the “Saucy Prances & Sautés,” "Glissade & Assemble Jumps," “Frothy Frappé & Jeté,” & “The 7 Movements of Ballet” videos on my YouTube Channel, as well as the playlists: “Legs, Legs, Legs,” “Foot & Ankle Conditioning,” & “Ballet Barre” for training and technique basics. My podcasts on the topic include 014: Powerful Pliés, 020: Sauter, Jumping & Leaps of Faith, 021: Glisser - Smoothly Gliding, & 022: Élancer - Swiftly Darting and on the blog we have Sauter, Jumping, & Leaps of Faith, Glisser – Smoothly Gliding into Autumn, & Élancer – Swiftly Darting. More to come soon on other locomotor steps, elements of dance such as focus, and other topics in movement and life! Blythe Stephens, MFA | |||
| 25 Jul 2020 | 013: Electric Flow in Yoga, Dance, & Life | 00:05:29 | |
In Yogic Philosophy, there is also extensive description of 72,000 Nadis or energetic channels via which prana flows through the chakras or subtle energy centers of the body. In Chapter 6:13 of the classical text of yogic philosophy the Bhagavad Gita, we are instructed in meditation to “Keep the body, head, and neck erect without looking about; gaze instead toward the tip of the nose.” Satchidananda’s commentary continues that “The head, neck, and body should be in a straight line...a crooked spine may hinder the process when the consciousness rises up. It should flow easily through the spine through the ida, pingala and sushumna. These are important nadis passing through all the chakras.” In dance and yoga, we can sense a dynamic length in the spine allowing the energy to move throughout the body, noticing the flow from fingertips to heels or toes as we reach, through both arms, legs, from crown of the head to tail, and in all 3 dimensions, every direction. These techniques share kinesthetic principles of proper alignment, which allow ease in balancing, stability, and poise or readiness to move in a variety of ways.
To learn more about my approach to dance, education, and life, to join a yoga or dance class, and for many more free videos and tools, visit my website at ablythecoach.com | |||
| 14 Oct 2020 | 024: Stability & Aplomb, or Integrity in Action - Elements of Dance & Life - The Body | 00:07:36 | |
“Definite stability is achieved only when the dancer realizes and feels the colossal part the back plays in aplomb. The stem of aplomb is the spine. The dancer should learn to feel and control her spine through observation of muscular sensations in the region of the back during various movements. When you manage to get the feeling of it, and to connect it with the muscles in the regions of the waist, you will be able to perceive this stem of stability.” - Basic Principles of Classical Ballet: Russian Ballet Technique of Agrippina Vaganova “Stability & Aplomb” is the second in my podcast series on the Elements of Dance, where I’ll be explaining each Element, including The Body, Action, Shape & Shaping, Space, Time, and Quality/Energy and how I use them in choreography, criticism, teaching, and reflective practice. Related YouTube Video soon to come: "Yoga for Integration - Bandhas & Kapalabhati Pranayama" Related Podcasts: 011: Creating Good Space: yogic sukha & sthira / steadiness & ease & 002: Finding a Centered State of Being I have noticed in my work as a dancer and as a yoga practitioner that there are certain universal physical, anatomic, and kinesiological principles that help us to perform successfully, and there are therefore similar ways that we use the supportive musculature of the body to support our aims. Of course the body works how it works and obeys physical laws, no matter what discipline we practice. I enjoy how the approaches, language, and visualization from different philosophies (including of course yoga and dance, which also take from other traditions and take diverse forms) can help create transformation and growth in our chosen areas of focus. In yoga we use pranayama or breath techniques as well as asana or postures to develop stability and ease. In the Yoga Sutra Patanjali speaks of the necessity for both steadiness and ease, in our practice. In her manual of ballet technique, Vaganova includes “Stability & Aplomb” in her basic elements of classical technique. A key example is breath and core support, or integration of the systems of the body. One technique to support yoga practice and physical integration for dance and athletic endeavor is engagement of the Bandhas. Three of the most commonly applied bandhas are the Mula, Uddiyana, & Jalandhara, which together form the “master bandha,” the Maha Bandha. Bandhas fall under the larger classification of Mudras, which can be gestures or positions of the hands or other parts of the body, with bandhas specifically involving, engagement or “locks” of specific muscle groups. How will you care for your body and foster integrity this week? For more, please visit me at ablythecoach.com | |||
| 28 Mar 2022 | 080: Get Grounded - Stabilizing Meditation for focus, breath awareness, & creating a solid foundation | 00:14:46 | |
Do you ever feel distracted, floaty, overwhelmed, or disconnected? Creating a stable, grounded, foundation is the first step in building a supportive yoga practice, dancing posture, and well-designed yet flexible life. This brief meditation is a repeatable practice to bring a sense of stability, mindfulness, and relaxation into your life, developing a solid foundation for better performance and enjoyment of the present moment. You may practice seated (on the floor, a cushion, or chair) or standing, focusing on the connection between feet or seat/points of contact and that which is supporting you. Stay tuned for more tools to ground, center, orient, create, and relate! I'd love to connect with you on Instagram @ablythecoach and full show notes will also be available on the blog at ablythecoach.com Blythe Stephens, MFA & Bliss Catalyst DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 13 May 2022 | Dance Through Any Difficulty FREE 5-Day Virtual Coaching Challenge for International Coaching Week: You are Invited! | 00:04:05 | |
Move gracefully through whatever challenge you may currently face! I’m Blythe Stephens, MFA, Bliss Catalyst and Creator of A Blythe Coach, helping multi passionate creatives dance through their difficulties and take leaps of faith into joy and fulfillment. I’m dropping in today to invite you to join my FREE 5-Day Dance Through Any Difficulty Virtual Coaching Challenge, which will take place May 16-20th for International Coaching Week! It is so exciting to see people stepping up to the challenge, ready to clear obstacles out of the way of their ability to make moves with ease and power and live with joy and fulfillment! Just pop your information at the _link here to sign up_, or visit my Instagram @ablythecoach and send me a DM to get started. The week of the virtual coaching challenge, we are going to clarify the obstacle/s you face and dance our way through them, choreographing your next quantum leap into joy and fulfillment in just a few juicy minutes per day! I will lead you step-by-step through a powerful coaching tool and distinctions, get clear about our current obstacles, practice embodied techniques, and take effective action. Each day I will email you with a coaching tool or distinction to provide clarity, a short meditation, breathing, and/or movement practice to get grounded and centered, reflection to deepen understanding, and action steps to make your insights have a permanent impact in your life. The information will also be presented in video form in a link in each daily email. I will also include links to the previous day’s content going forward, so you can refer to it, start again anytime, and go through the whole challenge again with your next difficulty. If you get stuck on any step, it can also be helpful to go back and re-do the former one with more clarity. Each time you use it, the insights deepen and you propel yourself forward. ***and if you found yourself here seeking more specific dance or yoga related content, check out those videos on YouTube and look forward to my Virtual Yoga Retreat in June and Virtual Dance Intensive in July! Monday we are starting with a brief breathing practice to get centered, then identifying the stuck area, breakdown, or problem that you wish to dance through, then I’ll guide you through the process of removing the obstacle currently in your way, as well as provide the framework to use in the future. Please spread the word to those you know who would enjoy or benefit from support in navigating their next step, and I’ll look forward to busting barriers with you! It can be even more effective to go through the challenge with a buddy. As always, send me a message with any questions, and I’ll look forward to seeing you in the challenge next week! Love, Blythe Blythe Stephens, MFA, Bliss Catalyst | |||
| 30 Apr 2021 | 049: Qualities of Focus in Dance & Life - The Space Factor | 00:15:19 | |
What qualities of focus are required to be a creative and effective person? How do dancers attend to the space within and around them, using focus to direct the viewer’s attention and to give shape to their environment? Being able to direct or manipulate our focus and that of others enables us to understand, connect, express, create, and accomplish. Though related as elements of dance, working with the quality of focus as a spatial effort is distinct from shapes and shaping that move through dimensions and pathways in space (though I have lots more resources about that!), it is distinct from detailed and specific traditions of meditative practice (though I do have yoga, pranayama, visualization and meditation content about that and it will continue to be fertile ground for future exploration), and it is different from the element of time: flow, management productivity, and organization (though I love all that, too!). Rather, I specifically want to explore here our ability to direct our focus and therefore form space in particular ways and how we are able to develop facility in doing so with precision and effectiveness for practical and expressive purposes in dance and in life. Focus, or directing attention in the ways the Laban Movement Analysis system refers to as the Space Effort, has to do with translating our intent into action. In the book Making Connections, Peggy Hackney clarifies: “The Space Effort deals with how you give attention, not the place in space. Both Direct and Indirect approaches to paying attention are active. Indirectness is not the same as being ‘spaced out’ or out of space; it is giving active attention to more than one thing at once. Both types of Space Effort relate to thinking.” (emphasis mine) As Questlove explains in the book Creative Quest, certain approaches to focus serve the creative process best: “Creative things happen to creative people, especially when they let themselves go to the Zen of the moment, when they don’t allow themselves to be paralyzed either by overthinking or by laziness. They have to be in the sweet spot between the two. [...]There’s lots of noise all around, and as a creative person, you’re being asked to find the signal. But to truly find it, you need some sort of internal check or monitor. You need moments of silence where you can hear yourself.” In Living Your Best Life, Laura Berman Fortgang asserts that "Nothing is a better partner to taking action than being still. Stillness allows the most effective action to emerge, helping to settle the chaos and uncover the action and direction that will do the most good." When we are present to our purpose and priorities or that which deserves our focus, we are freed to act in ways that serve us, our communities, and the planet. What is the quality of your focus? What states of focus and approaches to space will enhance your dancing, creativity, and life experience? Stay tuned on my YouTube Channel and Blog for more! Blythe Stephens, MFA | |||
| 30 Apr 2020 | 001: Finding a Grounded State of Being for dance & life | 00:03:33 | |
Hello, this is Blythe Stephens: A Blythe Coach dance education and life coaching to move you through life with balance, grace, and power. Today I want to share a foundational awareness that can transform our dancing and our lives. I’m talking about how to get into a grounded state of being. All of our dance technique, conditioning, and yoga work does develop both body and mind, but no matter how physically fit we become, we won’t truly have a strong foundation (and therefore strong performance), without attending to our underlying state of being in real time. This is the ultimate foundation for our work, so let’s look at HOW we’re showing up and the impact on our dancing and quality of life. Have you noticed on days when you’re preoccupied with your thoughts and distracted from feeling your body’s connection to the floor, that your equilibrium feels off and you struggle to balance? For me, balancing goes best when I am relaxed yet engaged and fully aware of my connection to the floor, sensing the support I receive. Feeling gravity, noticing where my weight falls as well as where I lift up against it’s pull, helps me come into the present moment and just play with my movement. Equipoise becomes almost effortless. In the book Teaching People, Not Poses Jay Fields states, “Grounding is about feeling supported in your body, as opposed to the floaty, diffused feeling you get when you’re not grounded. To feel grounded, put your attention into what supports you--your feet on the ground, your butt on your chair. Try to give your weight to what supports you, or imagine sending roots down into the ground.” I like this image of rootedness like a tree or a plant reaching down into the earth and spreading out. An alternative image that I also enjoy, is to imagine pouring your weight like pancake batter onto the griddle. The batter slowly spreads across the surface in all directions, solidifying as it cooks. A delicious visual, and I encourage you to come up with whatever mental picture serves you! I invite you to be present in your body, aware of your base of support, and grounded as you practice foot and ankle exercises as well as when you come to standing for dance class or to move into your daily life. Care for any discomfort, be mindful of your needs, get support from others as needed. Notice what is supporting you, right now. Mindfulness is an ongoing practice, so don’t beat yourself up when you fail to do this perfectly. Bonus grounding practices: set a daily reminder on your phone to check in with that which supports you by feeling your feet or the seat beneath you in that moment. You may also wish to consider all of your resources, reflect on and write about who and what supports you, and go ahead and ask for the support you need. I hope this helps you to find your foundation and a grounded state of being. Stay tuned for further ideas to take into your dancing practice and the world! DISCLAIMER: Although the exercises I recommend are suitable for dancers at a beginning through advanced level, and I do my best to keep things moderate and safe, please consult your healthcare practitioner before beginning any health or fitness regimen! Always be responsible for your body's well-being while exercising- if you get injured, that will take time out of your dancing and moving, and we don't want that if it can be avoided. www.ablythecoach.com Facebook Page: A Blythe Coach | |||
| 23 Jun 2023 | 100: 42 Life Lessons from 42 Years | 00:07:30 | |
As part of my birthday celebration this year I decided to indulge in sharing, in no particular order, these incomplete, unjustified, and unsolicited pieces of advice! The bite-sized nuggets come from a wide variety of influences from family and mentors to thinkers and celebrities and my own observations and beliefs. Usually careful to cite sources, provide context and justification, as well as practical applications, in this case I've cast all that aside. Instead, I've just compiled, willy-nilly, some of what I consider to be the most important lessons I've learned so far. Some might be thought trite, some are redundant, and there are certainly important lessons I've failed to include. Concepts here are also included in my work so far here on the blog, in my classes and coaching, online on YouTube and social media. Some will bear elaboration in future offerings and I'd love to know what peaks your interest.
More resources for further exploration linked in the companion blog article. You're always more than welcome to reach out to me via email or on Instagram @ablythecoach and I'm grateful we're connected. Blythe Stephens, MFA & Bliss Catalyst helping multi-passionate creatives dance through their difficulties | |||
| 28 May 2021 | 053: Yogic Approaches to Sweet Sleep & Natural Insomnia Solutions | 00:22:03 | |
I’ve been reading Eat, Pray, Love recently (finally!) and Elizabeth Gilbert puts a fine point on it, divulging that during a particularly difficult part of her life she was treated for depression, including her last resort of taking medication: “I could finally sleep. This was the real gift, because when you cannot sleep, you cannot get yourself out of the ditch, there’s not a chance.” What fosters good sleep in your life? What rituals help you wind down and relax in order to fall asleep and rest peacefully? That’s what I’m exploring today in episode 53. I am not a medical doctor or expert, just sharing what works for me and recommendations from friends and professionals. If you struggle with insomnia, definitely consult with a trusted doctor to treat the cause of your symptoms. We all know that sleep is an essential life requirement, but we tend to forget the ingredients we require to set ourselves up to fulfill this basic need. This is a highly personal area, but some places to look if you'd like to make some tweaks to improve your sleep are environmental factors, yoga, relaxation, visualization and meditation, Ayurveda, the timing of yoga and exercise, and other soothing rituals like bathing, writing, reading, music, baths, warm drinks, & herbal remedies. These are all practices I have employed and enjoyed at one point or another as gateways to sweet sleep. What helps you relax and unwind in order to enjoy good sleep? I hope this podcast has brought up some reminders or new ideas to help you set the stage for good snoozing, and that you will let me know what practices you find work for you! Check out my Companion Blog for more practices, resources, and links to ideas for promoting sweet sleep, and I will also include links to relevant videos on the YouTube Channel there. Blythe Stephens, MFA DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 03 Oct 2022 | 093: Current Notebook Lineup for Creativity - Analog Journals | 00:16:54 | |
As a coach and educator, I am a lifelong learner and huge nerd myself. As such, learning and productivity skills, organization and notetaking, gear and school supplies are always topics of interest. I've been watching several videos recently on creative folks' Notebook/Journal Lineups and thought I'd create a little review of my current system and the changes afoot for fall and beyond. Perhaps sharing my own system will provide a little inspiration to evaluate your own system and take enjoyment in the process of learning and creation. For a few years since going through _The Artist's Way_ by Julia Cameron, I've been practicing Morning Pages, and the last couple of years, I've been doing a version of the BuJo Method by Ryder Carroll, so those form a foundation, as well as other tools. Key Notebooks and Idea-Capture Tools:
Questions for Reflection:
Glad you joined me for this nerdy voyage through my current notetaking, journaling, and productivity system. I'll soon be sharing more about my personal fall "semester" curriculum, within and outside of my comfort zone, as well as the dance, yoga, and coaching content itself, see you again next time! Blythe Stephens, MFA, Bliss Catalyst | |||
| 12 Jun 2020 | 008: Persistence in Yoga, Personal Practice, & Social Justice | 00:04:38 | |
“The prayer of our souls is a petition for persistence; not for the one good deed, or single thought, but deed on deed, and thought on thought, until day calling unto day shall make a life worth living.” - W.E.B. DuBois W.E.B. DuBois was an American sociologist, historian, author, editor, and activist who was an important black protest leader in the United States during the first half of the 20th century, and a co-founder of the NAACP (National Association for the Advancement of Colored People). The fight for Social Justice continues, requiring community uprising, institutional and personal transformation. Persistent practice is required to accomplish our objectives in all of our work, from personal physical, creative, and spiritual practices to the work of social and political change. That persistence requires commitment, determination, and discipline. Within yogic literature, verse 1:12 of Patanjali’s Yoga Sutra describes the discipline of the mind thus: “Cessation of the turnings of thought comes through practice and dispassion.” In our personal practices, such as yoga and dancing, taking responsibility for our well-being and finding the right shapes and movements for our own bodies on this particular day is critical to our persistence. I recommend listening to your body’s needs and utilizing supports such as a chair, a wall, props like yoga blocks, blankets, straps, and bolsters to adapt the stances and movements. This sort of self-awareness and self-care helps us persist with our yoga practice by assisting us to find the version of a pose that works best in this moment, and learning to modify each movement according to our evolving needs. Choosing our projects, practices, and causes based on our values and Purpose or dharma also supports our persistence. In her book, Living Your Yoga: Finding the Spiritual in Everyday Life, Judith Hanson Lasater suggests the following practice for developing discipline: “Make a list of things you have always wanted to do, but never seem to find the time to try, or things that you already do but have resistance to doing. You might choose meditating, writing a book, playing the piano, practicing poses or breathing techniques, reading a good book, or taking a daily walk. It could be something else. What is important is that you pick something and commit yourself to doing it for fifteen minutes a day...To support your commitment, set a timer. It is important to continue for the full fifteen minutes. It is also important to stop after fifteen minutes, so that you do not become obsessive about the activity. Some days you will want to do this exercise; other days, it may be difficult. In either case, do it anyway, acknowledging that it is something you have chosen...Carry on for one month, and then review your experience. At that time, you may want to continue the activity, change it, or drop it altogether. In any case, you will have had the opportunity to experience consistency and commitment without rigidity.” I myself have seen transformation in my life from adopting habits aligned with my goals for as little as 5 minutes daily! To learn more about my approach to dance, education, and life, to join a yoga or dance class, and for many more free tools, subscribe to the A Blythe Coach YouTube Channel and visit my website at ablythecoach.com | |||
| 13 Sep 2021 | 063: What I hope we remember about 9/11 | 00:06:04 | |
Forget, may we not, That’s a haiku I wrote this weekend in honor of 20th anniversary of September 11th. The catchphrase adopted by many is “never forget” and I was considering what it is important that we remember when we reflect on that horrific day. Sadly many brave souls, firefighters, EMTs and such, lost their lives that day, in addition to the civilians who worked or did business in the towers. In that moment, America (and arguably the world) mourned together, but also rose to the task of helping all the victims, those hurt and those left behind. As Mr. Rogers famously advised, we also “looked for the helpers,” and they indeed showed up, in force. The way that citizens rushed to help in any way they could made an impression never to be forgotten. My friend Olivia Mead (@ladyboss_olivia) from NCSA was so profoundly affected that she would go on to found Yoga for First Responders (@yogaforfirstresponders), training thousands of EMTs, firefighters, etc. in skills to help cope with the stress, trauma, and demands of their jobs as well as instructing yoga teachers in how to do the same. I found this article featuring ways we can contribute to our communities during the COVID-19 pandemic particularly inspiring and practical as we look back on that day and forward into how we can help now. I believe that we are called to remember the preciousness and uncertainty of our time on Earth. We owe it to ourselves to do purposeful, passionate work (whether that takes the form of paid work in our career or job or the way we serve in our personal lives), to appreciate what we have, move joyfully, love ourselves and one another. For me, this includes sharing dance and yoga and supporting students and clients in living extraordinary and fulfilled lives. What does it mean to you? Stay tuned on my YouTube Channel and Blog for more about living a luscious life!! Blythe Stephens, MFA, Bliss Catalyzing Dance Educator & Coach | |||
| 31 Mar 2023 | 099: 10 Joyful Ways to Work with Me in 2023 - Connect, Collaborate, Contribute | 00:13:39 | |
Perhaps you enjoy my offerings in-studio or online and would like to know in what ways we might further collaborate, or you are interested in supporting me in expanding what I can provide for your befit and that of others. Whether your interests lie in mindful movement, dance, coaching, education, or personal growth, I've got something for you, and you've also got oodles of potential ways to support me in return :) Glad that you are here with me to savor any and all of these ways to create and connect! This podcast shares ten ways for us to potentially work together or for you to help support my work. The associated Blog Article/Show Notes includes all the links and resources I mention, from completely free and low-commitment offerings, to higher-cost, -commitment, and -value contributions. My approach is holistic, rigorous, and truly unique, but you don’t have to take my word for it, you can experience the difference firsthand in a complimentary discovery call and/or sample class. Questions for Reflection
Thank you for taking the time to consider creative ways we might support one another. Let's keep in touch, and never hesitate to let me know if I can be of service! Blythe Stephens, MFA, Bliss Catalyst | |||
| 10 Feb 2021 | 038: Beach Bonfire Guided Elements Visualization | 00:14:39 | |
This podcast includes bite-sized insights on dance, yoga, well-being, creativity, and joy! Today in episode 38, we’re taking a mental trip to a beach bonfire, where the scene is set to unwind your tension and tune you in to the beauty of nature. In ballet and modern dance, I have always delighted in movement inspired by imagery of the natural world, food, mythology, art, poetry…in fact in podcast episode 006: Using Visualization + Imagery in dance, yoga & meditation I discussed imagery in general, as well as read a poem called “Fragile and Rooted” about a flower blooming, which then inspired Blossom Visualization Yoga, a 55-minute practice. Imagery is also important to my meditation practice, and I recorded a Yoga Nidra: Deep Relaxation Practice Video on my YouTube Channel along with tons of other free yoga, dance, and coaching goodies, with even more available to subscribers to my weekly email newsletter. I first experienced a meditation on the theme of the four elements in German, with Luisa Doerstel at the yogaloft here in Cologne. I love using vivid images to fuel my movement in yoga and dancing and find that this sort of visualization can create a wonderful sense of awe and relaxation. Do you enjoy guided visualizations? What kind? Would you like more guided visualizations as well as yoga, breathing work, dance, and more? Visit my website at ablythecoach.com to join my weekly email newsletter and receive joy, inspiration, and resources in your inbox! Blythe Stephens DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 27 Sep 2021 | 065: Cinderella's Courage & Kindness - teaching the classic fairytale ballet story, moral, music, repertory, appreciation, & criticism | 00:42:49 | |
Cinderella be One of the world’s most classic, iconic and ubiquitous tales, the “Cinderella” ballet can provide an entrée to universal themes and concepts useful in life and interdisciplinary topics within and beyond dance. I especially enjoy teaching and revisiting “Cinderella” in the fall, what with the theme of harvesting the fruits of her actions, the supernatural elements, and the presence of pumpkins with which to make a magical coach in some versions of the story. Teaching fairytales in ballet classes with all ages teaches virtues, storytelling and expression, musicality, technique, movement skills, and choreographic repertory, ballet history, appreciation, and criticism. They are a rich source of exploration and learning! In this episode I experimented with recording it as a video (as I did for my interview in Podcast 50), then editing as audio for the pod and video (with illustrations) on YouTube. Further resources will be included in the companion blog article on ablythecoach.com Books
Website: Comparison of Grimm and Perrault versions of Cinderella Music Playlists
YouTube Playlist: Ballet Stories Blogs
Questions for Reflection
Stay tuned on my YouTube Channel and Blog for more about living a luscious life!! Blythe Stephens, MFA & Bliss Catalyst | |||
| 09 Oct 2020 | 023: Care & Actualization of the Self - Elements of Dance & Life | 00:08:07 | |
In the wonderful book There is Nothing Wrong with You: Going Beyond Self-Hate, a compassionate process for learning to accept yourself exactly as you are, Cheri Huber states: “The simplest example is that if self-hate is hating my body, it doesn’t matter what I do or what I look like, I will never meet self-hate’s standard, which is the point.” & “I’m suggesting that you stop beating yourself. Many spiritual teachers suggest that hatred is not the answer. They say things about love, forgiveness, generosity, and gratitude.” “Care & Actualization of the Self” is the first in my podcast series on the Elements of Dance, where I’ll be explaining each Element, including The Body, Shape & Shaping, Space, Time, and Quality/Energy and how I use them in choreography, criticism, teaching, and reflective practice. As an ontological coach, I approach all of my work from the perspective of inquiry, reflection, and transformation. Whether teaching dance or yoga, or coaching clients, I am interested in co-creating a shift in how we show up in the world, and support people in coming from Essence, rather than habituated Survival Mechanism. We are each ultimately responsible for our own well-being, and that is the ground we stand on to be able to learn, grow, and accomplish our goals. One framework we often refer to as educators is Maslow’s Hierarchy of Needs, which includes Physiological Needs, Safety Needs, Love & Belonging, Esteem, Self-Actualization. The theory is that higher needs in the hierarchy can emerge when people have satisfied the previous need, although subsequent research has shown that it’s not a strictly linear or chronological progression. I also often refer to the Teaching Tolerance Anti-Bias Framework which includes four main areas: Identity, Diversity, Justice, and Action. First comes the development of a strong and healthy identity, and particularly relevant here is #4, that “Students will express pride, confidence and healthy self-esteem without denying the value and dignity of other people.” Yoga develops awareness and acceptance of our body and mind, while also strengthening the connection between body, mind, and spirit. The Yoga Sutra attributed to Patanjali outlines moral principles (the yamas) and observances (niyamas) that are a part of the yogic path, often called the “Eightfold Path,” a foundation on which the subsequent breath and meditative practices are built. Now there’s a whole lot to unpack in each of these principles and practices, but the fact that nonviolence came first is telling. When we talk about ahimsa or nonviolence, that includes violence toward ourselves in word or deed. In the introduction to There is Nothing Wrong with You, Cheri Huber explains that “The reason spiritual practice is essential in doing this work of going beyond self-hate is that, in order to be free of self-hate, we must find the unconditional.” and “Every spiritual path tells us that what we are seeking is inside us.” It is a process! We are responsible for taking care of our well-being first, to be healthy, happy dancers and people. How do you define your identity and where will you offer yourself some love and care this week? For more, please visit me at ablythecoach.com | |||
| 06 Apr 2021 | 046: Artful Archiving, Paper Purging, & Minsgame March | 00:15:05 | |
As I mentioned in the My Minimalism Memoir Blog and Podcast 041, I played the 30-Day Minimalist Game (or “Minsgame”) in 2019 to prepare to move to Cologne, and once again this March, in order to curb encroaching clutter and make more space for what is most important. Now this round of the Minsgame is done, and I won!!! I kept taming my paper tiger all 30 days--totaling 465 pieces of paper! In so doing, I sorted out a lot of good stuff that will be easier to find as it is now organized in binders (for those things which I do need a hard copy for) and into Evernote (to back up hard copies of critical documents, and as a replacement to hard copies of things for which I don’t need an original) and therefore searchable. My work always requires research, and then having the results at my fingertips for inspiration and citation this is a system that is ever-evolving. Choreographer Twyla Tharp favors an analog system for storing creative ideas, and shares her system in her book The Creative Habit: "Everyone has his or her own organizational system. Mine is a box, the kind you can buy at Office Depot for transferring files. I start every dance with a box. [...]The box documents the active research on every project." Everyone can benefit from refining their archiving skills, but especially creatives. Tharp explains the system that Beethoven used in developing his works: "A perfect archive also gives you more material to call on, to use as a spark for invention. Beethoven, despite his unruly reputation and wild romantic image, was well organized. He saved everything in a series of notebooks that were organized according to the level of development of the idea." Each person must consider what type of system serves their creative process best, and I found Sage Cohen’s system in the book Writing the Life Poetic for storing and accessing ideas very helpful to my poetry practice as well as other areas of creativity: "When your mind is alert to the acorns of inspiration--and you have a good system for saving those acorns--you can build up a surplus. This secret stash of great ideas can keep the pilot light of inspiration going, and get you through the harshest winters of creative dormancy.” I’m super satisfied to have a big stack of paper that is officially cleared, making room for ideas and a new game: April is Letter-Writing Month for me! I'm also here to support you in playing the Minsgame and whatever simple and creative living projects you’re up to. What ideas will you capture and act on this week? Stay tuned on my YouTube Channel and Blog for more about living a luscious life!! Blythe Stephens, MFA | |||
| 27 Nov 2020 | 029: The Gifts of Winter - Holiday Viewing, Listening, & Treats | 00:07:56 | |
“Winter is a table set with ice and starlight. Winter dark tends to warm light: fire and candle; winter cold to hugs and huddles; winter want to gifts and sharing; winter danger to visions, plans, and common endeavoring--and the zest of narrow escapes; winter tedium to merry-making.” - from the poem “Winter” by Greta Crosby I love a good wintry festival of light, and the days are getting mighty short in Cologne right about now. It’s an ideal time for snuggles, hot cocoa, and lots of candles! This year I am a bit sad not to make it home for the holidays, and that our legendary Christmas markets won’t be happening in Cologne. And, I know that the reason for said restricted travel and event cancellation has many people much sadder than me. Let’s do what we can to stay safe this winter and bring merriment and joy into the dark season! In that spirit, I wanted to share some favorite winter holiday things with you. Of course, I am enjoying music from “The Nutcracker,” and will share the story of the ballet with my young students. Certain shows and movies help me get in the spirit, including my all-time favorite “Muppets Christmas Carol,” and I adore the soundtrack, too! I’m getting up-to-date on festive new releases from this list, “Best new holiday songs for 2020" and I made a Spotify Playlist from it, “Cuddle Up Downtown Christmas.” What are your favorite new tunes this year? Enjoying the “Soul + Wit” Podcast, and appropriate right now are their: “The Holiday Extravaganza” Book + Movie Recommendations episode and the “Giving the Best Gifts” Guide of homemade and consumable gifts, classes, and experiences. My own offerings would also make good gifts for yourself and others:
Warm wishes for a delightful holiday season! ablythecoach.com | |||
| 11 Apr 2022 | 082: Blissful Morning Boundaries - 6 Things to Omit from your Morning Ritual for Mindful Creativity | 00:07:14 | |
My creative morning ritual, the details of which I shared in last week’s blog and Podcast 081, keeps me present to my Essence and Purpose and that which is most important to me to lead a fulfilled and joyful life. The whole process helps me to clear mental clutter, judgment, fear, and concerns whether they be petty or profound. While writing my Creative Morning Ritual blog, I realized that the sacred time I spend preparing for my day is as much about what I avoid doing as the actions that I take. That is, in order for me to focus and get into the head space I require, there are activities that I save for when my ritual is complete, later in the day, or that I skip altogether. The key is focusing on what’s important to me, and eliminating the rest. It is a never-ending process of growth, reiteration, and starting over. Consider what you can remove from your own morning to make space to add something more important to you, I bet you can find just a bit more room to be present to yourself and your highest priorities! The following (which I elaborate on somewhat in the audio and on the blog) are some of the things that I avoid early in the day to make space for a meaningful ritual: 1. Snoozing
Let’s connect by email or on Instagram @ablythecoach, I would love to hear your perspective! Blythe Stephens, MFA, Bliss Catalyst | |||
| 02 Apr 2021 | 045: Rhythm & Musicality for Dance | 00:20:46 | |
In her introduction to the book Hip Hop Speaks to Children: a celebration of poetry with a beat*, Nikki Giovanni explains the genesis of rhythm in language, music, and ultimately hip hop: “When humans were beginning to develop our own language, separate from the growls and howls, separate from the buzz and the birdsongs, we used rhythms: a sound and a silence. With no silence, the sound is cacophonous. With no sound, the silence is a lonely owl flapping her wings against the midnight sun seeking a careless mouse.” Last week we explored Attitudes to Time in yogic philosophy, coaching, and as an element of dance. Today in episode 45, we’re getting into more detail about musical expressions of the element of time in dance. As dancers, we are well-served by learning to hear and analyze music, and to develop a close relationship to the music we dance with. Katherine Teck states in Ear Training for the Body: A Dancer’s Guide to Music*, “The most obvious reasons for dancers to develop a keen awareness of specific musical events is so that they can recognize aural cues during onstage performances. To put it bluntly: If performers cannot quickly sense and remember what they should be doing in relation to the music, they will have a rough time making it in the dance world.” (p.3) In Ballet Pedagogy: The Art of Teaching* Rory Foster outlines some music essentials for teachers and students of dance: "Any understanding of music fundamentals, its form and structure, will broaden and enrich one's teaching capabilities and effectiveness. Ballet is performed to music, and its kinesis and aesthetics work with many of the same components of music such as meter, tempo, rhythm, accent, phrasing, and dynamics." (p.79) In the Podcast, I break down Beat, Rhythm, Tempo, Meter, Bars, Measures, Phrasing, Cadence according to these sources. In the future I will discuss other forms of music outside the classical western tradition such as world music and the liberating tradition of hip hop, I’ll share my handout of “Music Basics for Dancers” and more exercises and resources to develop your own musical sensitivity and dancing musicality, and we’ll practice rhythm through walking, jumping, and manipulating our focus. Stay tuned on my YouTube Channel and Blog for more! What are your struggles and triumphs in working with music as a dancer, or in understanding it as a musician or audience member? Blythe Stephens, MFA Dance | |||
| 29 May 2022 | 086: Coming from Your Powerful Core Centering Meditation | 00:15:21 | |
Want to feel more powerful in your movements and in everything you do? Centering and Integrating generates power for movement and taking effective action from the core of your being. This is a Centering Breathing & Meditation practice that can be done in any comfortable position, with or without supportive tools.
Choose a Centering Thought/affirmation/stand or compose a different phrase that resonates in your core. Examples:
Repeat your chosen Centering Thought to yourself as we continue with the meditation (with music), then release your Centering Thought and slowly return to the room and gently open your eyes. Record or write down your chosen centering thought in a place where you will encounter it throughout the day and be reminded of your personal power. Questions for Reflection
Other resources mentioned (full show notes will be up on the blog soon): Blythe Stephens, MFA, Bliss Catalyst DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 10 Jul 2020 | 011: Creating Good Space: yogic sukha & sthira / steadiness & ease | 00:03:26 | |
In the classic text of yogic philosophy, Patanjali’s Yoga Sutra book 2.46-48 it states: “The posture of yoga is steady and easy. It is realized by relaxing one’s effort and resting like the cosmic serpent in the waters of infinity.Then one is unconstrained by opposing dualities.” (Yoga Discipline of Freedom: The Yoga Sutra Attributed to Patanjali, translated by Barbara Stoler Miller) I really love that image that Patanjali uses about the cosmic serpent, Ananta, or “the infinite,” resting afloat on a sea of milk, I imagine feeding on honey, and receiving a foot massage… it’s so luscious! In their Yoga International article on these Sutras, Robert Svoboda & Scott Blossom explain that they are: “More literally translated as ‘resolutely abide in good space.’”They go on to define the Sanskrit terms: “The yoga term sukha means happy, good, joyful, delightful, easy, agreeable, gentle, mild, and virtuous... Sthira can mean ‘firm, compact, strong, steadfast, static, resolute, and courageous.” (https://yogainternational.com/article/view/sthira-and-sukha-steadiness-and-ease/ ) Doesn’t coming from that space sound like a great way to approach life’s challenges? As a teacher and coach, I have seen that a space of physical and intellectual safety is required for optimal learning. I work to build an anti-bias community, expand access to learning, and support students and clients in self-awareness, with a strong sense of identity, respect for others, and justice. Let’s ask ourselves today:
Thanks for joining me in “resolutely abiding in good space” today! To learn more about my dance education, yoga, and coaching offerings and lots of free content and tools, head on over to my website at ablythecoach.com and subscribe to the A Blythe Coach YouTube Channel! | |||
| 29 Jan 2021 | 036: Change Your Movement Patterns, Improve Your Technique (for dancers & movers) | 00:08:40 | |
In her book, Making Connections**, in describing possible steps in the change process, Peggy Hackney elaborates on how to clarify one’s movement intent further, a key to changing the way we move: “The clearer you are about your intent in movement, the easier it is for your neuromuscular system to function properly. You won’t then be giving it mixed messages. Once you know what it is that you want to do in a general way, become specific in one of the following ways: a. Use Imagery It’s so magical when an image resonates for one of my students and their access to the desired movement suddenly shifts! I have another podcast on imagery, Podcast 006: Using Imagery + Visualization in dance, yoga & meditation, and will continue to provide more examples of images to try in the future. b. Work from Movement Principles Educate yourself on functional anatomy and kinesiology, and get feedback from a teacher knowledgeable about such topics. You can seek out a Bartenieff Fundamentals practitioner, explore other somatic movement therapies, or train in dance with a teacher versed in such concepts. c. Let your whole body be involved in the movement. This begins with the body's to the earth and physical forces. I also discuss this topic in Podcasts 001: Finding a Grounded State of Being for dance & life & 002: Finding a Centered State of Being. d. Tune-in to your own emotional feelings as you move. We can use our physical and emotional sensitivity to fine-tune our movement. Podcast 004: Finding a Creative State of Being has to do with identifying and working with our feelings, emotions, and contexts to create what we dream of. e. Work with the space around you. All movement is performed in relationship to our physical, spatial, social, and other contexts. Podcasts 003: Finding an Oriented State of Being & 025: The Body in Space speak to the space around us, as well as the Planes of Space in the Body video on YouTube. Personalized teaching and coaching can provide a mirror to our current behaviors and their impact, as well as design the way forward. Schedule a complimentary consultation using my Calendly Calendar here to discuss your technique and performance goals. Send me a message or click over to the @ABlytheCoach on Facebook to share the transformation you’re creating! | |||
| 04 Nov 2020 | 026: A Few Fall Poetry Favorites - English and German! | 00:04:29 | |
I use poetry as inspiration and outlet all year long, and “Fall Poetry Favorites” is a seasonal interjection in the midst of my series on the Elements of Dance, stay tuned and I’ll soon return to the topic how they come out to play in choreography, criticism, teaching, and reflective practice. Meanwhile, it is important to me to celebrate the changing of the seasons, and if you’re listening in real time, also to lower my blood pressure in the midst of the presidential election in the US. I did manage to cast my vote from overseas, and I hope all my fellow citizens did the same! I’m anxious about the results, but at the same time, November is a time of gratitude for all of my blessings, regardless of the circumstances this particular year. It’s been a doozie for sure, but the changing seasons are always stunning, and I am striving to always be thankful for all I have been given. Here are a couple of my favorite autumnal verses, in English: “Harbingers of Frost” by Robert T. Weston “Late October” by Maya Angelou Bonus if you know German or just want to hear me attempt to pronounce it: “Herbstbild” by Friedrich Hebbel (I also enjoy “Oktoberlied” by Theodor Storm, but didn't read it aloud in this recording. However, I did over on YouTube if you'd like to check it out) I hope you are able to find sources of inspiration and gratitude, and would love to hear about them! For more, please visit me at ablythecoach.com | |||
| 25 Oct 2021 | 069: Gretel & Hansel Fairytale for Creative Dance - Music, Storytelling, Improv & Choreography | 00:20:43 | |
In October around Halloween time, I like to teach the story of “Hansel and Gretel” in my dance classes, or as I like to think of it, “Gretel and Hansel.” Alphabetically it follows and arguably, Gretel is the real hero of the tale since she uses her wits and bravery to save them from the witch. Including a range of expression and emotional content, beautiful music, natural and supernatural characters, it is rich with possibilities for dance improvisation, choreography, and education. This story fits in well with witch dances and other spooky themes like ghosts, bats, cats, etc. and can be related to dreaming and courage in "Cinderella" (for which I also have a podcast, video, and blog), the Land of Sweets and Clara/Marie’s bravery in “The Nutcracker" (coming soon!) and tie in music appreciation from the opera and other sources.
Send me a message with your responses on social media @ablythecoach, I would love to hear from you :) Blythe Stephens, MFA she/her or they/them DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 22 May 2020 | 005: Finding a Related State of Being | 00:04:36 | |
Relating is connecting with others, nurturing relationships, building community, developing leadership, balancing exertion-recuperation, phrasing, and navigating personal uniqueness and diversity. Hello, this is Blythe Stephens of A Blythe Coach: dance education and coaching to move through life with balance, grace, and power. This podcast includes bite-sized insights on ballet, dance, yoga, well-being, creativity, and joy! This is the fifth and final part of a series about being present in the body and living mindfully. Of course I’ll be re-visiting these topics many times in the future, but this is my first stab at distilling key points that underpin all of my work. They are all connected! If you haven’t yet heard the sections on Grounding, Centering, and Orienting, and Creating, you may wish to go back and check out those episodes as well. Here I’ll discuss the next critical element, finding a Related State of Being. Of course my discussion here is just the tip of the iceberg- truly this introduction is just a tiny taste of the philosophy behind my work, and it draws on many sources. Many faiths share a basic premise of treating those around you well. In his translation of the classic text of yoga philosophy, The Bhagavad Gita, Sri Swami Satchidananda provides this interpretation of how we are to relate to others: “This explains the Bible commandment, ‘Love your neighbor as yourself.’ It doesn’t say, ‘Love only your good neighbor as yourself,’ or ‘Love your neighbor who has the same label. [...] And who is your neighbor? The one sitting next to you now, or in the next room, the next house, the next town. Everyone close to you is your neighbor. But how do you love your neighbor as your own Self? You have to see your Self in that person.” (The Living Gita ) We find that “Golden Rule” in the Bible, in the books of Leviticus 19:18, Matthew 22:39, & Mark 12:31, and other belief systems do share in this core value. While I was training with Accomplishment Coaching, we started from the premise that you are already fully related to everyone! In coaching, we can nurture healthy relationships by tending to the Four Corners of Relationship, which are Relatedness, Responsibility, Integrity, and Communication. Key to our connection with others is our relationship with ourselves, so I invite you to start there. In The Artist’s Way, Julia Cameron suggests the following simple practice: “Several times a day, just take a beat, and ask yourself how you are feeling. Listen to your answer. Respond kindly.” Then from a foundation of self-love, we can share our care and respect for others, providing ourselves and our community with physical and intellectual safety, and we can even work to promote social justice for all. Of course, this is NOT a linear path! It is spiralic, and there are lots of stops and starts and overlap and intersection between themes. In yoga, we seek to connect to Self, spirit, and others.In dance, we relate to one another continuously and in an embodied way. In life, may we greet one another with respect and love. I leave you today with a gesture from the yoga tradition, with my palms together before the heart center, the highest in me greets the highest in you. Namaste! For more information about all of these themes and the work I do, and for lots more free resources, please visit me at www.ablythecoach.com | |||
| 04 Dec 2020 | 030: Reflection on Theme and Goals End-of-2020 | 00:09:13 | |
First of all, however long you’ve been listening in, reading, dancing along, etc. I want to thank you so much for being here this year as I started this podcast, my new website, offered classes online for the first time, started my YouTube Channel, and Blog! It’s been a challenging year on many levels, and feeling connected in different ways with my community helps. What an unbelievable year, though. I hope you are well and heartily celebrating having faced the trials we’ve seen in 2020 from health challenges in pandemic to political upheaval, financial, and personal hardships. I urge you to be proud of your efforts, regardless of the particular outcomes you’ve been met with. With the holidays soon upon us and the new year peeking over the horizon, it’s a natural time to assess our needs and progress, stated goals and values, gained skills and accomplishments. I love getting organized to set up for success as we enter a fresh new year, perhaps this year more than ever! This way I can let go of the past, and move forward with momentum. I know I’ve been incredibly fortunate to have had success with some of my endeavors this year. I assure you that in many moments it has felt like a struggle, and in some ways any productivity has been a way to deal with anxiety and stress. And, in other goals that I set out to achieve, I did fall short. Growth in some areas is slower than I’d like, and I have to face my own impatience about that, and strategize to do better. I hope to learn from all of it, and I believe that it’s important to celebrate wherever I can. This year, I was blessed with the many opportunities and experiences, listed in this episode, including completion of my YTT200 with yogaloft Cologne (in German!), A2.1 level German course, new website, blog, YouTube Channel, and this podcast. I had started picking one-word themes a few years back and find that it helps me remember what I’m about and why I’m seeking whatever other goals I choose to pursue. So, my overarching theme for the year 2020 was “Courage” or, in German, “der Mut.” So many people have had such a hard time this year, and have had to be so much more courageous for their families that it is humbling. That said, I am only assessing my own efforts here, and having collected my accomplishments, as well as considering how I’ve faced the circumstances of each day, I do feel successful in this theme. I focused on being love to overcome fear, speaking (a new language!) and taking action where I could, as well as resting and caring for myself in order to keep going. I have been the brave badass I wanted to embody, having no idea what I would face! I could not have done it alone, and am so grateful for the help and support I receive from my girlfriend, family, friends, students, clients, and colleagues! Next time I’ll discuss the specific vision, skills, habits, and accomplishments I’m seeking in 2021, and following that I’m going to drill in on healthy habits that serve me and my projects and how to succeed at forming your own new habits to achieve your goals next year. Meanwhile, let me know what achievements you are celebrating from this year, and what you’re envisioning for yourself and the global community in 2021! Happy Holidays! | |||
| 22 Nov 2021 | 073: Seven Satisfying Connecting Steps in Ballet Technique | 00:21:04 | |
“Anticipation–or apprehension–of a challenging featured step can make it easy to overlook the simpler step leading into it. Glissade, coupé, pas de bourré, chassé, balancé, failli, pas couru, and tombé often precede something flashier. Done neatly and correctly, connecting steps add elegance to your dancing and provide the preparation you need to launch what comes next; done carelessly they dull your polish and undermine the propulsion needed for elevation and ballon. Imagine trying to perform grand jeté from a stationary position. The successful timing and coordination of grand jeté or any difficult jump depends on the rhythm, the momentum, and especially the final plié of the connecting step that comes first.” Eliza Gaynor Minden on Connecting Steps (The Ballet Companion p.169) Satisfying Connecting Steps in Ballet Technique YouTube Playlist 1. Glissade: Gorgeous Glissade + Assemblé Jumps
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| 05 Jun 2020 | 007: Black Lives Matter & Loving Your Neighbor | 00:04:18 | |
It seems like my country is on fire over racial injustice this week. The police brutality, unrest, and murder is terrifying and particularly deadly for innocent people of color. I am sad for the pain people are feeling, but inspired by the action and response of caring folks. I makes proud to see citizens are standing up against discrimination and violence. As we move into Gay Pride Month, we are reminded of the demonstration-turned-riot at the Stonewall Inn that is credited with catalyzing the gay rights movement of the ‘70’s and beyond and to stand in solidarity with the Black Lives Matter movement, and for intersectional racial, gender, and class equality. I had been thinking of a nice message for my yoga sessions and teaching this week involving late spring and Pride and moving into my birthday month, which I will indeed be celebrating, but today I feel called to speak to the inherent value and dignity of every person. In the classic text of yoga philosophy the Bhagavad Gita, verse 5:18-19, it states: “Those who have realized the Self see that same self equally in a humble scholar, a cow, a dog or a dog-eater. When you see the stainless unity of God (Brahman) everywhere, you become established in Brahman and rise above the constant changes of this world.” (5:19, p. 75) Many faiths share this sentiment, and Satchidananda's commentary continues, “This explains the Biblical commandment, [In Leviticus 19:18, Matthew 22:39, and Mark 12:31] ‘Love your neighbor as your self.’ It doesn’t say, ‘Love only your good neighbor as yourself,’ or ‘Love your neighbor who has the same label. [...] And who is your neighbor? The one sitting next to you now, or in the next room, the next house, or the next town. Everyone close to you is your neighbor.” (The Living Gita) I would argue in our global society, EVERYONE is your neighbor. Satchidananda goes on to state that, “True harmony can be experienced only by realizing the Spirit and seeing that spirit in everybody.” (p. 75) Even from the distance of another continent, the news from the US comes through, and though it’s clear that our world is in pain, I am comforted to hear compassionate voices responding in solidarity. If we can see one another as worthy and equal, we will indeed change the world. May the compassionate consequences be felt in communities across the globe. This week I am sharing resources for supporting Black Lives Matter and other Social Justice causes and organizations are up on the A Blythe Coach Facebook Page. A Blythe Coach: Blythe Stephens Dance Education & Coaching to move through life with balance, grace, & power YouTube: A Blythe Coach Facebook Page: A Blythe Coach Instagram: blythely PayPal: PayPal.Me/ablythecoach | |||
| 30 Sep 2020 | 022: Élancer - Swiftly Darting - Classical Ballet Technique in theory & practice | 00:06:14 | |
“Élancer - Swiftly Darting” is the last in my podcast series on the seven basic movements of ballet, so if you missed them, you may also wish to go back and listen to Episodes: #014 “Powerful Plies” #016 “Tendus & What it Means to Stretch” #018 “Relever & Rising,” #019 “Tourner - turning, rotation, and creative U-turns,” #020 “Sauter, Jumping, & Leaps of Faith,” & #021 “Glisser - Smoothly Gliding.” Hummingbirds and bees hover, then dart. When we throw a dart, we zero in on our target, take aim, and strive to send it with swift efficiency to the center of the bullseye. Darting movements are required for fencing or tennis, and many other sports. The feeling of darting is powerful, decisive, assertive, direct, strong, even a bit risky and brave. Stabbing, slicing, bounding, pouncing, snatching...all involve the sharp quickness of darting. The Laban Movement Analysis Effort most closely resembling darting is “Punch,” which is direct, strong, and quick. This type of movement has a specific focus or sense of directionality, and moves in that dimension very suddenly. “Don Quixote” is one of my favorite examples of balletic darting, with virtuosic feats of speed, amplitude, and sheer energy. It’s really such a fun, thrilling performance to participate in as well as to watch. I can’t decide if I prefer the Barishnikov/Harvey version or Acosta/Nunez. Who do you think does it best? Getting down to the specifics of balletic darting, this week on my YouTube Channel I’m sharing the exercise of battements frappés, which is a beat of the leg, striking the ball of the foot against the floor, triggering the toes to point in a stabbing sort of kick. These movements are explosive and forceful, yet precise and controlled. When we use this sort of force to spring into the air and then land on a new foot, it becomes petit jeté. In yoga, we don’t typically dart through space, but we do practice the focus required to respond appropriately to what is whizzing all around us, to act with discernment and avoid impulsivity. We can move quickly when necessary, but also maintain control. Where do you need to take quick and decisive action right now? What do you need to practice to move powerfully in the direction of your choosing? Thanks for joining me for this exploration of Classical Ballet Technique in theory & practice, as well as it’s larger life applications. For more, please visit me at ablythecoach.com | |||
| 23 Apr 2021 | 048: Do the Locomotion - how dancers travel | 00:08:00 | |
How I do love to travel! Sadly due to the global pandemic, I am not able to travel as far afield at present as I like to regularly. Thankfully, I am still able to walk around the city of Cologne, and also dance! Walking, strutting, marching, sliding, under-curves, over-curves, crawling, turning, rolling, grapevines, triplets, gallops, skips, and many more movements take us from one place to another in dance. As Mary Joyce succinctly states in her book Dance Technique for Children: “‘Locomotor’ simply means going from one place to another as opposed to axial or ‘on the spot’ movement.” (p.155) Last week we discussed types of jumps and allegro movements in dance in the Arts of Allegro Podcast, Arts of Allegro blog, and Types of Jumps YouTube Video, which provide a nice general introduction to the various types of jumps that exist in dance. Today in episode 48, we’re covering other ways to move from point A to point B and you can find out more about locomotor movement in the “The 7 Movements of Ballet” YouTube Video, 7 Movements of Ballet YouTube Playlist. The Sauter (jump), Glisser (glide), and Tourner (turn) videos from that series cover a few of the most common locomotor movements in ballet, and I have also taught more complex traveling steps such as Balancé or waltzing and Pas de Bourée. Still to come will be videos breaking down March & Prance, Skip & Pas de Chat, Chassé, various jumps such as Changements and Sissonne, and much more. Thank goodness we’re still able to explore different types of movement, develop dance technique, improvise, choreograph, even “travel” through diverse styles and movement qualities! I look forward to exploring all of these with you in the future. Blythe Stephens, MFA | |||
| 18 Dec 2020 | 032: Theme, Vision, & Project Planning for 2021 | 00:09:34 | |
This will be my final podcast of 2020, and I’ll pick up in January talking about goal-setting and achievement for dancers, yoga and dance techniques, and more. Please let me know what topics you’d most like to hear about next! I think it is important to put my annual stand and project objectives in the context of my life’s purpose, my essence (or what I bring to the party of life), mission, and vision. Then as I create my projects and take action throughout the year, I can see how it is all, down to my tiniest habit, in service to my reason for being. Becoming aware of all of these facets of my identity has been a process of introspection, counseling, coaching and discovery. Purpose: Joy 2020 Theme: Courage/Mut; 2021 Theme: Abundance/Reichtum Business & Contribution: A Blythe Coach Financial Planning Minimum Viable Income, Business Plan, Savings, Pay Student Loans [Buy a Motorcycle medium-term goal] Fun & Adventure Spiritual Growth Love Health & Well Being HOW I WILL BE PRESENT to my goals and vision for the year and the smaller steps toward them: making plans in my BULLET JOURNAL, creating PROECT DESIGNS for larger objectives, breaking them into doable daily and weekly habits, tracking said habits, weekly and monthly reviews, quarterly and semi-annual check-ins, treats and celebration of milestones large and small. I will also be doing completion work on 2020/the past (great for Winter Solstice and end-of-year) in order to let go of the past and evaluate my current context and resources to help me accomplish my goals/be in my Essence. Tell me what your dreams, intentions, and projects are for 2021 by hopping over ablythecoach.com or the A Blythe Coach Facebook Page to send me a message. Wishing You Healthy & Happy Holidays & a Magical New Year! | |||
| 05 Sep 2022 | 091: On Balance - Practicing the Process of Equipoise | 00:17:22 | |
In this podcast, and in the companion video on YouTube, I do an experiential exercise in the process of balancing while talking about the dynamic process of equilibrium in the body and in our larger lives. Listen in, and if you like and in a way that is appropriate for you, with or without a balance board, play along experimenting with striking your own balancing shapes. Full notes with more resources on balancing in movement practices and in life will be available on the ablythecoach.com blog Blythe Stephens, MFA & Bliss Catalyst DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 17 Feb 2021 | 039: What is the Moral of Sleeping Beauty? Time, Waiting, Trials, Magic, & Love in the Beloved Ballet | 00:10:38 | |
I’m also releasing a video this week, in which I discuss the ways I teach the ballet “The Sleeping Beauty” with children and adults, including musical passages, key variations, and different versions of the story. In it, I talk about how I love to weave in related themes waiting, patience, resilience, awakening and rebirth, winter’s transition into spring, the return of the light, human mortality, gratitude, blessings and curses, virtues, mindfulness…it provides a bridge to many other stories and ideas, both through its narrative (Little Red Riding Hood, Puss in Boots, Beauty and the Beast and other fairytale characters attend the wedding in Act III) and through the universal themes it presents. Balanchine and Mason concede that, “Most of the fairy tales that adults go to the theater to see again and again--Swan Lake, Cinderella, Hansel and Gretel, the Ring--symbolically enshrine truths about human experience and human behavior to make their pleasures more than incidental," and discuss Charles Perrault's moral of the story, Tchaikovsky's musical interpretation and others. (Balanchine’s Complete Stories of the Great Ballets** p.553) They ask, “Does the ‘meaning’ of The Sleeping Beauty not lie simply in its patterns of movement, as does that of, say, Ballet Imperial, Balanchine’s homage to Petipa and Tchaikovsky? While spectacle, pure dance, expressive dance, narrative, and symbolism must mix in any presentation of the work, what importance should be given to any single ingredient? Different productions have provided different answers.” (Balanchine’s Complete Stories of the Great Ballets** p.554) For now, we will seek inspiration from all of these ideas and interpretations, and in the future I’ll cover related topics of time, music, how all of this contributes to choreographic inspiration, and more! Blythe Stephens | |||
| 25 Jan 2023 | 097: Annual Refresh Process - Reflection, Clearing & Planning | 00:12:51 | |
Doesn't it feel good to do a thorough clear-out at the beginning of a new chapter in your life? Our physical, mental, digital, and analog systems can all use a periodic audit to make sure we are on track to live the life we intend. The following methods bring order to chaos, help me reflect, plan, memory-keep, and create. However, your process and system are bound to look differently and I share this only as a brainstorm of ideas that I hope will inspire your own journey of discovery. Here's what I've been doing during the transition from 2022 into 2023 to look back in reflection, assess my current needs, and look forward to project the future. It is wintery indeed in Cologne this year, so it really feels like the right time to snuggle up in a cozy and organized space to reflect, journal, and dream. For full show notes and links, check out the accompanying blog article here. Blythe Stephens, MFA, Bliss Catalyst | |||
| 10 Oct 2022 | 094: Fall 2022 "Curriculum" - reading, learning, practicing & creating | 00:18:43 | |
Lifelong learner and curious forever student that I am, the journey of reading, hearing new information and perspectives, and honing new skills is endless. I am learning to become a better teacher and coach for my students and clients, but also to further my spiritual, creative, and entrepreneurial journey. Currently I am studying, reading, and practicing a variety of “subjects” or “courses,” which overlap and could be grouped in different ways, which are related to my goals for the year. Topics encompass dance and movement, spiritual practice, creativity, business and finance (including sales and marketing), languages, travel and adventure, love, connection, and relationship. Activities include reading, writing, creating music and art, listening to podcasts and music, practicing yoga, meditation, healthy financial habits, marketing skills, and more. Questions for Reflection
I would love to hear about what you're currently working on and learning, come visit me at my website or on social media @ablythecoach to connect! Blythe Stephens, MFA, Bliss Catalyst | |||
| 11 Nov 2020 | 027: Ballet & Modern Dance Positions of the Feet and Spatial Intent - Elements of Dance: Body, Shape & Space | 00:08:28 | |
“After the in-place alignment [...] the plié and relevé series. The dancers performed the movements radiating out into the dimensions of the room or stage and projected them through the forward wall and out into the imagined audience and further out to the back of the auditorium. Open pliés were pressed out into space, and closed positions were performed from the ‘in place’ positions.” Regarding the various classical ballet schools and the positions of the feet, in her book The Ballet Companion, Eliza Gaynor Minden states that “The syllabi of the major schools of ballet evolved as they traveled or underwent reinterpretation. Disciples can disagree, and disputes can arise over what the Cecchettis of the world really intended...The major schools of ballet all use Beauchamps’s original positions of the feet and, for the most part, the same French terminology." There’s a lot more to say about turnout in ballet, dance, and other techniques, but today I’d like to keep it brief and focus a few of it’s key results, or stability in standing in closed and open positions of the feet, and as Gaynor Minden describes: “Turnout enables the dancer to move easily from side to side, to jump, and to pose without ever turning away from the audience...Turnout is what enables a dancer to raise the leg elegantly to the side without displacing the hips or torso.” Turnout is that it is helpful in dancing to the extent that it is functional. Forcing it is ultimately not functional, and can also lead to knee or other injuries the likes of which I have experienced myself. Building balanced strength and flexibility is important to turnout or external rotation of the legs as well as to all movement possibilities, and as it is an important concept, especially to classical ballet but also to modern and other dance forms. I implicitly understood, from years of practice, the import of plies, but their significance became more explicitly clear to me when I took Modern Dance with Betsy Fisher at the University of Hawai’i. Having performed with the Murray Louis Dance Company, Fisher incorporated the technique into her teaching, and it features key ideas about space and shape, including the dimensions and planes I previously spoke of. I’ve followed up that practical technical experience with reading from the book she recommended, The Nikolais/Louis Dance Technique. Here is the connection between the spatial dimensions and the foot positions in dancing: “Since the dimensions of the body were the first principle to be explored, it was essential to establish a ‘room architecture’ and forward orientation, and to maintain this throughout the class. Once the architectural forward orientation was established, the body could then be related to it. This was also the beginning practice of stage directions.” Spatial orientation was established, the body is then warmed up, including a plié series which is “based on the dimensions of the body and their extension into space. First position: in place vertical up and down, second position: width sideward R. and L., third position: in place diagonal, fourth position open diagonal, fifth position: in place, sixth position: depth, forward-backward. Between open positions, return to vertical (in place) with proper arrival of arms and legs in closed positions, so the action goes from in to out--closed to open, in place to spatial.” Each position appears differently to the audience, and each prepares us to move in different directions and in different ways, so we practice plie, the ultimate preparatory movement in ballet, in each shape. For more information, visit ablythecoach.com | |||
| 11 Dec 2020 | 031: Healthy Habit-Building - how to build and support long-lasting habits | 00:13:18 | |
I first learned to track my habits while training with Accomplishment Coaching, with weekly habit goals and systems of support. In my latest round of habit-building over the last few years, I have successfully built consistent practice of a number of daily habits, starting with yoga and meditation. Once those first few new habits were established and automatic, I added others, like language learning, physical therapy exercises for my knee, a minimal full-body workout, and others. I started with a yoga habit, because it feels good and I enjoyed the Yoga with Adriene YouTube channel. Having tried my first of her videos 4 years ago, 3 years ago I did one of her month-long January “daily” yoga challenges spread-out over a few months, the next year I did the January daily challenge, continued all year, becoming even more consistent during my second divorce, and also while working on my YTT200. I found success practicing consistently at least 5-15 minutes a day, focusing on specific areas of the body or themes that are relevant to me that particular day, providing quick wins. Once I was doing so regularly, it became easier to add in more. Meditation came next. The Calm App helped me practice regularly, with it’s short daily guided meditations. There are also free guided meditations on YouTube, such as: “The Meditation You Need Every Morning For A Better Day.” In 2020, I added a little cardio workout, inspired by Joshua Fields Millburn’s essay “18-Minute Minimalist Exercises” and Ben Greenfield’s “10-Minute Workout” from: “Study Finds 10 Minutes of Exercise is All You Need.” I recorded videos for each element, with modifications in the “Micro-Workout” YouTube Playlist: “Jelly Jumping Jacks,” “Push It Up!,” “Tasty Tricep Dips,” “Luscious Lunges,” and “Scrumptious Squats.” Other resources: Atomic Habits, Monthly Mindset + Goals Sheet, Habit Tracker, “How to Bullet Journal,” “How to Use a Bullet Journal, ”“The Two Day Rule,” Soul + Wit Ep.51 “Habits” What habit will you add to your daily routine? Tell me at ablythecoach.com or my A Blythe Coach Facebook Page! | |||
| 02 Jul 2021 | 058: Adaptive Adult Summer Dance Intensive 2021 | 00:16:03 | |
Flexible & Adaptive Summer Dance Training Online and In-Person Summer can be a fruitful time to advance our craft, with warm weather and time off from school or (sometimes) work to focus on developing dancing strength, flexibility, balance, endurance, skills, & repertory. Even famous ballet pedagogue Agrippina Vaganova remarked on the particular value of working on your ballet technique in the summer months. Back in the day, I enjoyed summer ballet “intensives” with the Nashville Ballet and my home studio, the West Hawaii Dance Academy. Until I departed for ballet conservatory study at North Carolina School of the Arts, these were unique opportunities to dive deeper and gain exposure in the profession. Later I would teach dance camps and accelerated summer university courses, and I’m always blown away by how much growth and improvement can occur in a short, concentrated timespan! But not everyone has the time or money to invest in extensive training... I’d like to offer an at-home online option that can flexibly meet your needs. Because of its virtual nature, you don’t have to participate synchronously in real-time, so you can also start the program anytime! During July, I will present weekly suggested programs to develop body and mind, providing a complement or bridge to online or in-studio practice. You can tailor the program to your needs, with anywhere from 5 minutes to 5 hours per day! 5-15 Minutes per day follow the video plan (full Week 1 details will be on the blog and social media) for dance conditioning to keep you in shape as a complement to light training in other areas, good for those who are strapped for time, but want to return to dance classes in the Fall or at some later time. 1.5+ Hours per day: follow the videos daily and also take a yoga or dance class 2-6 times a week. 3+ Hours per day: One dance and/or yoga class and the training videos daily, also watching recommended performance repertory, opportunity to learn to perform ballet variations, create choreography, and write dance criticism. Have fun customizing your program for your experience, skills, and lifestyle, and please let me know what questions you have and how I can best serve you via email or book a consultation HERE! In order to start strong, establish your goals and find the right program for you, I recommend that you start by completing the Client/Student Profile & Intended Results Google Form. This can be a reflective tool for you, as well as help me tailor content to fit your needs. For more information on Goal Setting for Dancers, you may also consult my blog by that name. Let me know what your dream “Summer Dance Intensive” looks like, your dancing and movement needs, and how I can support you in adapting a training program to achieve your goals! Blythe C. Stephens | |||
| 26 Jul 2021 | 060: Summer Dance Intensive - Continuation & Completion | 00:12:35 | |
I have definitely been feeling the effects of my personal Summer Dance Intensive since week one and am feeling noticeably more stable, secure, and fit to dance. It’s amazing how minimal effort each day can yield noticeable gains in strength and stability, flexibility and range of motion, and general well-being. Week four is all about continuing the work we’ve started, finishing strong, and getting complete on our efforts so far. We are fostering a Creative State of Being and connecting with the Element of Air, setting up to keep your practice going after the “Intensive” is complete with a well-rounded conditioning and cross-training routine that requires a very small commitment of time. You can continue to add different movements slowly as well as take full-length classes with me online or through other teachers and live studios. Recommended Viewing: Paris Opera Ballet’s “Cendrillon;” Criticism: Use the Be a Dance Critic tool to analyze your viewing of “Cendrillon” or another dance work; Listening: Finding a Creative State of Being and Finding a Related State of Being, and Acknowledgement, Révérence, & Namaste; Repertory: we will continue to learn the “Queen of the Dryads” variation; Improvisation: “Egg” exercise from Twyla Tharp or other; Composition: translations of “Queen of the Dryads” variation or other Daily “Menu” for Week 4 and going forward: A foot/ankle conditioner to get grounded (Ankle ABC’s, Towel Toes, or Plush Paralleleves) or do a full yoga practice, or do self-massage + A core activator to get centered (Planking Pleasures, Beatific Boats, Oh Wow! Cat-Cow) or do a full dance warmup or do a micro-workout + An axial (leg and/or arm) movement or dance step* to get oriented or have a stretching session or do a full ballet barre or dance class AND/OR Learn Repertory/Improvise/Compose to get creative AND/OR Watch/Describe/Analyze/Critique or Collaborate to get related. [More info & links in Blog] Blythe C. Stephens, MFA, Bliss Catalyst | |||
| 13 Dec 2021 | 076: Nutty for the Nutcracker Ballet History, Story, Dance & Music | 00:22:12 | |
“Every holiday season, throughout the land, Mirlitons, Candy Canes, and other treats bounce briskly through The Nutcracker’s Kingdom of the Sweets.” (_The Ballet Companion_ p.158) “The Nutcracker” ballet is such an epic part of Christmastime, and though I can’t possibly provide an exhaustive account of such a dancing phenomenon, I’d like to share some of the history and my own fascination with the music, dancing, costumes, and magical story. Hopefully it sparks a bit of your own childlike wonder, dreams, and fantasies as well as your grown-up appreciation of music, storytelling, and the art of dance. “The Nutcracker is a Christmas holiday favorite and the most popular ballet in America. There are more than 2,000 performances of it every year around the country. You will probably have a chance to see it someday–and maybe even dance in it yourself, since it has a lot of roles for young dancers.” (_A Child's Introduction to Ballet_ p.47) I share insights from George Balanchine on "The Nutcracker," the literature origins of the story, authors ETA Hoffmann and Alexandre Dumas, The Dance Channel's "History of the Nutcracker Ballet" video on YouTube, psychological elements in Barishnikov's "Nutcracker," themes of vengeance, Matthew Donnell's _The Boy with the Patch_ children's book about Drosselmeier's story, the ballet's debut in 1892 at the Mariinsky Theatre, Petipa and Ivanov, Tchaikovsky, Sadler's Wells, Ballet Russe, San Francisco Ballet, NYCB... Here are some music favorites, and those I use in creative dance interpretations of the story are included in the'Nutcracker' Story for Creative Dance playlist on Spotify: Scene 1: Overture, Party Scene, Children's Dance For a full ballet or dance class, I have arranged tracks from the ballet in my “Nutcracker” Ballet Class playlist Questions for reflection: More resources will linked in the blog :) Thanks for listening and happy holidays! Blythe Stephens, MFA | |||
| 17 Sep 2021 | 064: Daring Yoga Dancer Pose - story, strategy, & benefits of Natarajasana | 00:15:15 | |
Natarajana / King Dancer / Lord of the Dance Pose, more commonly referred to simply as “Dancer,” is an iconic and challenging yoga pose that invites us to discover our own courage and compassion. Shiva-as-Nataraj is classically depicted standing atop a mischievous gnome as he dances and plays a drum. A cobra winds around Shiva’s neck, his dreadlocks swirl around his head, a ring of fire encircles him, a flame also burns in the palm of his hand. Dancer is a standing one-legged balancing shape, where one foot is lifted behind us, grasped by the hand as we tip forward and reach the other arm forward. It can be a very confronting but rewarding pose and today on the podcast, on the blog, and in the accompanying YouTube video I provide some variations and modifications to help you find dancer pose that allows you to experience all of its benefits. I’m Blythe Stephens, and that’s what we’re exploring today in episode 64 of the A Blythe Coach Podcast providing weekly dance education & coaching to move through life with balance, grace, & power!
Stay tuned on my YouTube Channel and Blog for more about living a luscious life!! Blythe Stephens, MFA DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. Sources Myths of the Asanas: The Stories at the Heart of the Yoga Tradition by Alanna Kaivalya, Shiva Rea, and Manorama | |||
| 26 Mar 2021 | 044: Attitudes to Time in Dance & Life - relating to and transforming conceptions of time | 00:16:07 | |
“Time is a matter of how long the duration between two events takes to achieve itself.” (The Nikolais/Louis Dance Technique* p.176) In “real time,” we have just had St. Patrick’s Day, are looking ahead at the end of March. Daylight savings has already sprung forward in North America, and shortly will here in Germany as well. Quarantining during a global pandemic has also done weird things to our sense of time. How can we alter our perception of time in dance and life? Recently in the “Roses Have Thorns” Sleeping Beauty/Hamilton/Shakespeare blog and Podcast 39, I talked about the poignant finitude of time in life given our human mortality. Today I discuss Time’s potential expansiveness, abundance, and richness, from the perspectives of yogic philosophy, as a coaching concept and as an element of dance. Next time we’ll get into more detail about musical ideas about time. Resources Mentioned: What is the conversation that you have with time? Stay tuned on my YouTube Channel and Blog for more about the element of time, or book a free sample coaching session with me to try out these tools at ablythecoach.com | |||
| 13 Jan 2021 | 034: Goal-Setting for Dancers (& Humans) | 00:10:09 | |
We all come to dance (or whatever artistic practices we pursue) for diverse reasons, and our physical bodies and life experiences vary widely, so naturally our intentions and desired results will also vary. One thing that we all share is that if we don’t have clearly-defined objectives, we have no chance of achieving them. Further, the act of writing our goals itself seems to help us accomplish them. Mel Robbins states: “According to research by Dominican University of California psychology professor Dr. Gail Matthews, by simply writing down your goals, you are 42% more likely to achieve them. Having them written in my planner means that I’ll see them throughout the day and be reminded to act. Having the ‘why’ statement reminds me of why these goals are important and gives me an added push.” (The 5 Second Rule** p.137) The full show notes and resources for personal goal-setting are located on my BLOG HERE. Send me a message, or hop over to the A Blythe Coach Facebook Page and tell me about your goals for your dancing and other areas of life! Blythe Stephens ** This podcast is not sponsored. Amazon Affiliate links potentially give me a percentage of the purchase price. DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 02 Oct 2021 | 066: Falling for Gravity, Gaining Momentum, Swinging to the Stars | 00:18:43 | |
“How do you like to go up in a swing, Up in the air and over the wall, Till I look down on the garden green, "There are swings that are released down into gravity and swings that are released outward into centripetal and centrifugal trajectories. Gravity is a natural force, as is one of its outcomes: momentum. Gravity is in constant operation. The dancer must practice restraint rather than effort when he deals with this principle. In swings he sends the effort downward by releasing it. Gravity creates the downward pull. The resulting energy is the momentum derived from the release. One releases into gravity and one rides the momentum." (The Nikolais/Louis Dance Technique p.144) Imagery, the Physical Forces involved, and Dance Movement Techniques of SWINGING! That’s what we’re exploring today in episode 66! You can try a few types of legs swings with me in the videos “Sweet Leg Swings” (reclining on the floor) & “Sizzling Standing Leg Swings” and I'll be including many more resources in the blog at ablythecoach.com Blythe Stephens, MFA & Bliss Catalyst DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 11 Oct 2021 | 067: Learning from Mistakes & Failure in Dance, Creativity, & Life | 00:20:55 | |
"Do not fear mistakes--there are none." - Miles Davis Let’s talk about failure, yay! Myself, I have faced many situations that could be treated as failures in my life: jobs I wanted and didn’t get, unsuccessful business endeavors, and two divorces! There have definitely been discouraging times and big obstacles, mistakes and accidents. Just the other week I fell in ballet class (thankfully this time, it didn’t hurt at all)! Of course, I’ve had lots of successes, brilliant triumphs, and have experienced tons of love and support and abundance in my life, too, but that’s not what we’re talking about today. No, here I want to get into how to deal with making mistakes, facing failure, embarrassment, and discouragement, and finding the courage to keep on with our dancing, learning and growing, creative practice, professional dreams, and quest for a happy, fulfilled life! What follows here can’t possibly be exhaustive, but comprises some of the best resources I know to help with frustration at our human mistakes and imperfections. I hope you have compassion for your failings and others', jump up, brush yourself off, and keep creating! Some suggested structures for overcoming fear of failure and mistake-making include:
Looking for more from me on related topics? Listen to Podcasts 009: Resilience and 008: Persistence or the following blogs:
Blythe C. Stephens, MFA | |||
| 01 Feb 2023 | 098: Charming Chosen Challenges - ways to try or jumpstart a habit | 00:09:29 | |
Last October I tried out my first Inktober Drawing Challenge, and in January I've kept sketching going on a weekly basis. Drawing and visual arts is really a whole other way of being creative than my usual dancing and yet also very relevant to the enterprise of shape, shaping and space in my dance and movement practices as well. I got a lot of value out of the challenge of producing 31 drawing studies in in as many days. It was also super inspiring to see the works of, and connect on social media with, “real” illustrators and other visual artists. Great to be influenced by new works and creators! As November passed, I witnessed those who participated in the latest round of NaNoWriMo at work on their books, some ultimately "winning" the 50,000-words-in-30-days challenge. In 2019 I took on the challenge to write a novel in a month myself, not “winning” the challenge, but coming closer than ever before with a 18,600-word partial novella. This podcast and the show notes blog article below include a sampling of challenges I have enjoyed, learned from, and hosted in the past which have led to valuable insights and in some cases lasting positive change. Access the Charming Chosen Challenges Show Notes Article here Personally, I'm always on the lookout for fun and motivating challenges in different areas where I'd like to learn and grow. Questions for Reflection
Let’s connect by email or on Instagram @ablythecoach, I would love to hear your perspective! Blythe Stephens, MFA, Bliss Catalyst | |||
| 15 Nov 2021 | 072: Wonderful Warmers to Whet the Appetite - get ready to dance & feel good | 00:14:54 | |
Moving into the chilly and dark time of year here in the northern hemisphere, I like to get cozy and comfy, and also to bring some wonderful warmth from the inside out with yummy dance and movement warm-up exercises. As I age, it becomes more and more important to properly prepare for dancing and teaching, and it takes a little time and loving care to find ease and range of movement, as well as manage pain and stiffness. At any age, it is critical to properly warm up before we undertake larger movements and stretches in order to prevent injury. In this podcast and in the accompanying blog on ablythecoach.com (which will also include all of the links to videos and articles mentioned here!), I'll start with a couple of precautions, and then describe a healthy approach to warming up by warming bigger to smaller muscle groups, gradually building range of motion to promote the flow of synovial fluid, breathing and circulation, specifically targeting muscles for the type of movement we will be performing, and focusing our concentration.
I hope you luxuriate in all of these wonderful warm-ups that are appropriate for you! Please tell me about your experience and personal challenges by email or a DM on social media, @ablythecoach on FB & IG. Blythe Stephens, MFA DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 30 Jul 2021 | 061: Rest, Recovery, Replenishment, & Rejuvenation for Dance & Life | 00:18:53 | |
In addition to stressing the importance of making time (and patience) for ballet practice, in her book The Ballet Companion Eliza Gaynor Minden recommends that aspiring dancers also “make time for rest,” specifically stating that, “Professional dancers generally take one day off a week. Allow yourself at least this much rest. Your body needs it.” (The Ballet Companion) Of course, this recommended minimum applies not only to dancers but to all humans! Life coach Talane Meidaner insists that, “You need a day to do whatever you want with no plans, no list of things to do, no scheduled brunches, no lunches--a day to be totally free and spontaneous, to rest, to play, to honor your spiritual self.” (Coach Yourself to Success) Are you about due for a little break like I am? Today in episode 61 I am exploring the importance of time off and ways to build it into our lives on a regular basis. If you are here with me in real time, it's the last week of July, we are just completing the fourth and final week of my first “Adaptive Adult Summer Dance Intensive,” and are certainly due for some well-deserved rest! Listen to the podcast and read my companion blog to learn more about Self-Care & Sharpening the Saw, Getting 8 Hours of Quality Sleep nightly, Taking Naps, Sacred Evenings Off, At Least One Day Off per week, Regular Longer Holidays, vacations and retreats, Maximizing Your Downtime, and what NOT to take a break from. Then let me know: What helps you rest, recover, and rejuvenate? Stay tuned on my YouTube Channel and Blog for more about living a luscious life!! Blythe Stephens, MFA & Bliss Catalyst | |||
| 20 Jan 2021 | 035: Change-Making and Getting Out of Ruts | 00:07:19 | |
Changes are happening, from the inauguration of a new president in the US, vaccinations coming out for the deadly pandemic that has swept the planet, a new calendar year, all of us having had to radically change our lives in some way, recently, if not in every way. Often change comes to greet us whether we like it or not, even tragically in the moment, and we have to summon all of our resources to get through. Sometimes we crave and need change, because we are stuck in a block of inaction or in a rut of ineffective action. In either case, I am here to help you find clarity, powerful action, transformation and joy! Today I’m sharing about the process of change from the books Making Connections** by Peggy Hackney and The Creative Habit** by Twyla Tharp, and I also use tools from The Artist’s Way** and Accomplishment Coaching, among other sources in my practice. I offer coaching sessions with yours truly in order to launch these processes into action in the lives of my clients and students. Schedule a complimentary coaching session using my Calendly Calendar here to identify your powerful Essence, design a Project Plan, or recover from a Breakdown in one of your goals or projects. Standing for your greatness as we ride these wild seas of change together! Blythe Stephens | |||
| 14 May 2021 | 051: Simple Balanced Eating for Healthy, Happy Dancers | 00:16:46 | |
I want lots of energy for dancing and learning and doing all the things I love to do, and what I know (both from scientific research and my lived experience) that what I eat is an important factor. But I’m also more of an enthusiastic eater than cook and am not willing to put too much time and energy into it. You can call it lazy or efficient, but 5 ingredients or less is my general guideline for cooking, and I have learned to make the most of my time and use ingredients that make a difference in taste and sense of well-being. I am not a nutritionist or any kind of an expert, so this is not advice, rather sharing what I enjoy and what works for me. I am a very busy and active person who loves to eat and feel good, so if you’re similar, you might find some ideas here that you like. Favorite Easy Meals & Prep to maximize fruit, veg, and nutrients
Simple Soups
Quick Nutritious Snacks
This time of year is a great opportunity to take stock and integrate new habits (or start old habits anew) to take us into the Summer and beyond. If you are into healthy habits, minimalism, or simple fitness (or you want to be), check out my blogs on those topics as well: Healthy Habit-Building, My Minimalism Memoir, & Move Your Body: Minimal Fitness for Maximal Well-Being. I wish you fresh, healthy, happy eating, dancing, and whatever else you're up to! Blythe Stephens, MFA | |||
| 09 May 2022 | 084: Haiku Poetry Challenge 2021 - what I learned writing 365 Poems in a year | 00:13:14 | |
Inspired by an article about a pair of friends who write and send each other a Haiku poem each day, I toyed with the idea of writing such a tiny poem daily in 2021. Then, I just started doing it, filling post-it notes and my journal with haiku and reaching 365 poems in all. During the year of Haiku writing, I shared my work weekly on my personal blog, and I've included links each to the individual blogs in the show notes blog post up on my website. More than anything, I sought the creative experience of daily short-form creative writing, just building a consistent poetic practice, trying to describe a time and place, people and things I appreciate, value, am curious about, or wonder at. The creative process generated insights for me personally, and I feel I improved as a writer and poet through this structure. In reviewing the poems, it's interesting to see that few major themes are emerging, with a lot of them being about important people in my life such as family members, friends, lovers, even a few strangers. The natural world, weather, and seasons were a biggie, as well as animals, pets and wild, travel and adventure, politics and current events, spiritual and philosophical ideas I was chewing on, Tarot, Yoga, my identity, lots and lots of prayers and gratitude celebrations, declarations, questions, and some sad expressions of grief. Also food, family, and some about food AND Family, reading, the process of inspiration and creating in writing as well as dance. I share insights from the challenge and read selected poems in this podcast, and even more up on the blog. I will combine reflective practice, meditation, and creativity with powerful coaching tools and embodiment practices in my free upcoming 5-Day Dance Through Any Difficulty Coaching Challenge, which I’m offering during International Coaching Week May 16-22. In just minutes a day, you can dance with me through whatever obstacle you may be facing right now, and you will be well-equipped to navigate all future breakdowns and difficulties to the joyful multipassionate life you dream of leading.
Let’s connect by email on Instagram @ablythecoach, I would love to hear your perspective! Blythe Stephens, MFA, Bliss Catalyst | |||
| 21 Aug 2020 | 016: Étendre, Tendus & What it Means to Stretch - Classical Ballet Technique in theory & practice | 00:06:34 | |
Recently on the podcast I also discussed Plier, so if you missed that episode you may wish to go back and listen to it and come back soon for more of the basic building blocks of movement and dance. Today we turn to Étendre, the battements tendu movement and what it means to stretch. "To stretch" means to feel a connection between two points in the body, and then extend through or reach more deeply into it. It is creating space and expansion from connection (you can’t stretch without resistance and connection!). We have to be grounded and centered or connected first. To stretch safely, we also need to be listening to the body’s needs, investigating its current limits and patiently working with them. With battements tendu, we are developing a relationship of poise between the parts of the body and gravity, and between the sides of the body, specifically the “supporting” or “standing” side and the “working” or gesturing side in movements being performed on one leg, and also between the body and the floor as ground of support and tool of resistance. The stickiness, friction, and resistance of the sliding of the foot against the floor builds muscle tone, control, strength of the entire legs, pliability and articulation of the feet and ankles, and awareness of how to stand with stability and balance and how to slide across the floor to take the leg through space (axial movements). Later in class we perform similar motions, but take the whole body with the leg through space (locomotor movement), and tendu provides essential practice for theselarger traveling and jumping movements. In tendu, contact between the toes and the floor is constant, and in battement degage/glisse/jete the toes push off the floor a bit and rebound. In grand battements, the strong resistance between foot and floor, plus the dancer’s stable alignment of the body and flexibility in the hips and legs allow the leg to fly higher in the air to the limit of the range of motion, and then float back down to the floor. Grand battement is an exciting, explosive play between the boundness and control at the bottom of the battement and utter freedom at the top. As we sequentially build dance movements in class, we discover and expand our limits with great care. Similarly in yoga, we are mindful of what state the body and mind are in today, and follow a logical progression to avoid over-stepping; such a haphazard or sloppy approach could lead to injury and ultimately slow our progress. Tendu is a critical component of a full ballet barre training, so I invite you to try out my “Tempting Tendus” video on the A Blythe Coach YouTube Channel once it is released and combine it with warmups such as “Planking Pleasures,” “Kicky Kicks,” “Powerful Plies,”“Plush Paralleleves,” and “Saucy Prances & Sautes” for a short, effective, and fun exercise program for dance. Also try my yoga poses and practices to stretch and grow what your body is capable of! | |||
| 05 Mar 2021 | 041: My Minimal Memoir + Your Simplicity Story | 00:14:21 | |
“Whatever you stockpile--be it diamonds, big houses, fame, money, proficiency at advanced yoga poses, or less flashy things, you will inevitably encounter two certainties. First (as discussed in Chapter Fourteen, “Impermanence”), all will be lost. Second, these things, in and of themselves, will never satisfy your cravings, which are expressions of your fear and emptiness.” - Judith Lasater in Living Your Yoga** (p.107) I’m pretty excited to talk about minimalism, as it’s a key principle to my ideal life, unburdened by excess things and free to move through the world with, as I say, balance, grace, and power! Just as I was never a “perfect” vegan, so too am I also a very imperfect minimalist, but what is important to me is the process and the results in my life, not appearing a certain way or having some specific number of belongings. I have always enjoyed an elegant, minimal aesthetic, and making things happen in my life in the simplest way possible. Though the pursuit of a physically minimal lifestyle is ongoing (it will never be complete and finished, and that’s the practice!), further it has become a mindset and approach to all that I do, asking “how can I make progress on this with the minimum of time, effort, and materials?” This all goes well with my spiritual growth, current studies in yogic philosophy, as well as Biblical teachings - nothing belongs to us, anyway! In the Yoga Sutra, Patanjali teaches about detachment and greedlessness: "When we seek contentment, or [...] santosha, we are closer to experiencing our own wholeness. In book two, verse forty-two, he writes [...] 'Through contentment unexcelled joy is gained.’" Living Your Yoga** (p.108) In my most recent reading of the Bible, I was struck by repeated emphasis on humility, faith in being provided for, and priorities. As Jesus states in Matthew 6:21, "For where your treasure is, there your heart will be also." My journey to simplicity is ongoing, and this month I'm tackling one of the last bastions of hoarding, playing the Minsgame with my paper clutter, including assignments from my MFA, notes from teaching and coaching over the last ten years, financial documents, and more. You're invited to join me in a Spring Cleaning minimization fest! Let me know what you're working to remove from your life to live more lightly. For my full "Minimal Memoir," listen in, and for links to many more resources, including books, podcasts, YouTube Channels and more, come visit my accompanying blog at ablythecoach.com Blythe Stephens | |||
| 12 Mar 2021 | 042: Lazy Minimal Fitness - Cross-training for dance and overall well-being | 00:16:29 | |
There are two ways to look at my approach to achieving my goals, especially when it comes to today’s topic of fitness: there is the positive interpretation, or “efficient,” and the negative way, or “lazy.” But it doesn't matter how my behavior is interpreted, as long as it is getting me the results that I seek! In order to achieve my most important goals, I need to prioritize, and along the way I have learned to find the least amount of effort to accomplish what I desire. Even big goals begin with these small steps! Today in episode 42, I’m sharing my current minimalist workout or cross-training regimen, future fitness goals, and ideas for creating your own custom plan. That’s right, we’re talking about exercise and working out, and I want to be clear that I am not not necessarily recommending that you exercise like me, or suggesting that the way you appear, function, move your body should in any way resemble the way I do. You are beautiful as you are, and I just want to share tools that have helped create better balance and well-being in my life. Body positivity all the way! What I want to encourage is your own discovery of what brings you joy in movement, what makes you feel good and capable, and what expands what your body can do, in the ways you want to. Taking control of your movement, your yoga practice, and your dancing can be incredibly liberating and can ripple out to the rest of your life. Maybe for you, minimal movement involves doing a favorite stretch each morning, a walk around the block on your break, or another action you will enjoy and that cumulatively, will make you feel good! I have collected many exercises over the years from dance, yoga and Pilates classes as well as physical therapy from a variety of practitioners, and have developed a minimal and evolving plan that allows me to do what I need to do (teach ballet and yoga, bicycle, walk, sit to create content, coach, and study on the computer), feel able, minimize my stress, and care for my nervous system. I do have lingering pain from accidents and injuries of the past, so there is a certain amount of maintenance I require to minimize the effects of old whiplash and other injuries. START with a short and simple yoga practice TRY a minimal full-body workout like Ben Greenfield's 10-Minute Workout I chose versions of each of the basic exercises that suit me, and also recorded videos for each element of the “10-Minute Workout,” with a variety of fun variations and modifications to try on my “Micro-Workout” YouTube Playlist. Maybe you don’t feel up to jumping today (or ever), then consider my side-lying jumping jacks. Or perhaps your aversion to push ups could become delight with the right variation. Or maybe none of these exercises is right for you, but the idea of coming up with your own edited capsule or micro-workout inspires you! MAKE IT MINIMAL like Atomic Habits** TRACK your habit and don't skip more than one day KEEP IT FRESH with variety What will your own “micro-workout” cross-training look like? Is it irresistible and in small enough increments where I can find no good excuse to skip it? Does it feel good, make you feel stronger (or more flexible or more relaxed…) and encourage you to keep going? What structures of support and accountability do you need in place to guarantee consistent practice for guaranteed results? Tell me at the A Blythe Coach Facebook Page or on my website, ablythecoach.com Blythe Stephens, MFA | |||
| 11 Jan 2022 | 078: Humor & Wisdom from the Dancing Life of Matthew Donnell | 00:53:46 | |
I’m so excited to introduce you to my guest on the podcast today, my good friend, fellow dance educator and UNCSA alumnus as well as physical comedian, actor, writer, musician, super-talented and wonderful guy Matthew Donnell! This conversation is just packed with nuggets of wisdom for dancers and all creative people. We talk about the highs and lows of being a multi-passionate jack-of-all-trades, his highlights as a professional ballet dancer, how to fall down and get back up again, the importance of révérence, character dance, and learning a variety of techniques in addition to ballet training, developing character in dancers and human beings, serving our communities, helping dancers find their voice, and we assert that all people are valuable! "Two things in my career that I will loudly proclaim that I am proud of and one is that fall, and the other one is the successful unionization of Kansas City Ballet and making the call to get that ball rolling because ... we ensured that they would have a great contract for the history of that company and that helped those dancers start learning to have a voice for themselves ... Managers and directors want to have the best product. Dancers want to have the best product, where's the disconnect? If you can put a mechanism in place that allows both parties to work together, that's so important ... I try to teach students that, too. That's why my class doesn't go over. I end my class on time ... I want the dancers to learn that their time is valuable." - Matthew Donnell Thanks again for listening, definitely check out Matthew’s website matthewdonnell.com as well as his current teaching with the Central Pennsylvania Youth Ballet. For my highlights from the conversation, links discussed, and more free resources, come visit me on the blog at ablythecoach.com Blythe C. Stephens, MFA, Bliss Catalyst, she/they | |||
| 15 May 2020 | 004: Finding a Creative State of Being | 00:05:47 | |
Hello, this is Blythe Stephens of A Blythe Coach: dance education and coaching to move through life with balance, grace, and power. This podcast includes bite-sized insights on ballet, dance, yoga, well-being, creativity, and joy! This is the fourth part of a series about being present in the body and living mindfully. Today’s topic is exciting, because we get to take that inner awareness out into the world! If you haven’t yet heard the sections on Grounding, Centering, and Orienting, you may wish to go back and check out those episodes as well. Here I’ll discuss how to get into a creative state of being, so you can shine your light and share your gifts with the world. As dancers and yogis, we practice these principles in an embodied way, but no matter your skills or art, you do create. Of course my discussion here is just the tip of the iceberg- truly this introduction is just a tiny taste of the philosophy behind my work, and it draws on many sources. In the podcast I talk about a couple valuable tools to blast through creative blocks:
What creative action have you been avoiding due to fear and excuses? Take one small step towards it today! I invite you to clear away the blocks that stand in the way of your creativity. To sign up to work the Clearing Exercise with me personally, to join a yoga or dance class, and for many more free tools, visit my website at www.ablythecoach.com | |||
| 07 May 2020 | 003: Finding an Oriented State of Being | 00:04:20 | |
This is the third part of a series about being present in the body, which is beneficial to our physical training, dancing, and quality of life. If you haven’t yet heard the sections on Grounding and Centering you may wish to go back and check out those episodes as well. I’ll briefly discuss how to find a Oriented state of being, becoming present in the space in which we find ourselves and aware of the opportunities in the present moment. Having found a grounded state supported by the floor below us, and a centered state connected to our core strength, the next stage is to get oriented, aware, and curious about our surroundings. Here we seek perspective, exploring different ways of seeing and learning about reality. We use the five senses to investigate, expanding our experience to include the world around us. In The Living Gita, Sri Swami Satchidananda states that from a yogic perspective, “The body also in a way is outside you. The real you is just simply you--an isolated ‘I.’ All that you have or possess is part of the outside world, part of nature.” Therefore, we are capable of impartially observing the workings of the body and our surroundings, and then responding powerfully. In yoga and dance, we look around the space, experimenting with positions of the body, levels, viewpoints, pathways, and means of moving and traveling. From the stability of the earth and a strong center, we are able to become mobile, reaching out into a larger experience of existence. Here we experiment with how things work, including the body and the objects around us. We experience trial and error, test hypotheses, and seek knowledge and wisdom through our experience. Here lie our raw materials, the stuff we will later use to convey grace, strength, and emotion. “Orienting is about knowing where you are in space, which helps you to create a connection with what is real in the present moment. To orient, look around the space that you are in. Use all of your senses to take in what you see, smell and hear the way a dog would when it first enters into a new space.” Jay Fields, Teaching People, Not Poses Fields suggests that “As you hold the pose, look around the room and orient yourself to the present moment.”
Thanks for joining me in this brief discussion of the power of an oriented state of being! Coming up soon I’ll share about using these tools to unleash your creativity! For more free tools and community, come visit me at www.ablythecoach.com | |||
| 07 May 2021 | 050: Interview with Mentor Virginia Holte, Big Island Ballerina, West Hawaii Dance Theatre | 00:58:08 | |
This podcast usually includes weekly bite-sized (5-15 minute) insights on dance, yoga, well-being, creativity, and joy! But, to celebrate the 50th episode, I decided to share a special longer-form (1-hour) interview, kicking off a regular interview series to be interspersed with my solo episodes. I'm so excited to introduce you to one of my mentors, the teacher who first taught me to dance and has inspired me in so many ways, Virginia Holte. In this conversation we discussed her history as a ballet dancer on the US mainland and then as a dance educator on the Big Island on Maui in Hawai'i, her current projects, philosophies of teaching ballet and other movement modalities and collaboration, teaching online in pandemic, and her positive approach to life. Virginia Holte is the Founder and Artistic Director of the West Hawaii Dance Theatre and recently founded a new, project-based outreach, Maui Ballet. A Graduate of the Academy of the Washington Ballet under the late Mary Day, Ms. Holte enjoyed a long professional dance career with Indianapolis Ballet Theatre, Chicago Ballet, Washington Ballet and various guest appearances with Ballet Internationale, New Jersey Ballet, and Indiana Ballet Theatre N.W. A Third Series practitioner of Ashtanga Yoga, certified in the Pilates Method, Mat and Equipment from the Physical Mind Institute, Ms. Holte is an International Certified GYROKINESIS® and GYROTONIC® Specialized Master Trainer. She has been sharing her love of ballet and movement with the Hawaii community since 1986. Current Projects: It was so delightful to catch up with Virginia, and I learned so much about interviewing for the podcast from this experience, thanks so much for taking the time and being willing to be the first :) What do you think of having interviews interspersed on the podcast to share their knowledge about dance, movement, and living a luscious life? Blythe Stephens, MFA | |||
| 25 Jun 2021 | 057: Vision & Goals for 2021 6-Month Reflection | 00:16:15 | |
It’s unbelievable, but we are 6 months into 2021, and I relish reflecting on half a year of learning and growth at the same time that I celebrate my birthday. Looking back and celebrating my wins in Quarter 1 & 2, strategizing what’s missing, what I can let go, and what I will re-commit to creating habits, action steps, and milestones to foster. Today in episode 57, I’m sharing an update on my results from the first half of the year and planning for success in the next 6 months, and this is a follow-up on my declarations at the beginning of the year, 2021 Theme, Goals, & Vision Blog & Podcast 032: Theme, Vision, & Project Planning for 2021 as well as the monthly themes I have chosen, projects, and key habits to develop. Related resources on self-awareness, learning, and growth:
What goals and projects did you decide upon in January, and where are they now? What will you continue, re-commit to, or strategize to succeed in? What are you willing to simply let go? Let me know by email from my website, or on the Facebook Page! Blythe C. Stephens, MFA | |||
| 09 Jan 2021 | 033: Daily Meditation Challenge | 00:12:01 | |
Previously, in episode 031 I talked about healthy habit-building in general, and 032 was an overview of my vision and projects for the year ahead. So today we’re getting even more specific, choosing just one habit, in this case meditation, to commit to daily practice for the year. The challenge is to start with just 1-5 minutes per day, then increase by only one minute per day each month to experience transformation. My goal is to get from my current 12 minutes of meditation to about 20-25 minutes/day by the end of the year. Or, feel free to take on daily yoga or another challenge of your choosing, by deciding on a minimal daily practice starting point (again, I recommend 3-5 minutes to start with), then gradually increasing your practice duration. For all of my recommended resources and more about the research supporting daily meditation practice and how I've created a consistent personal practice, check out the companion blog: https://ablythecoach.com/2021-meditation-practice-challenge/ Been itching to try meditation or finally make your practice a regular thing? Or have another habit you’ve been contemplating adding to your daily routine? Consider what structures of support you really need to make it a consistent reality and see results in your life, send me a message, or hop over to the A Blythe Coach Facebook Page and I and the community there would be happy to support you in making it a reality in 2021! Blythe Stephens | |||
| 18 Nov 2020 | 028: The 8 (or 9) Ballet Body Positions: Elements of Dance - Space, Shape, & Directions of Facing & Travel | 00:08:10 | |
In classical ballet, we occupy a space that is theoretically a cube. If our stage is in fact a rectangle or some other shape, that can function as well, but we continue to imagine a box or square around the body at all times, with the front wall facing our audience. Part of what makes it “classical” dancing is this, formerly courtly, context, and aesthetic ideas about lines, shapes, and proportion, what forms are most appealing and what variations in pose suggest in terms of narrative or mood. We begin the study of ballet theory with the 5+ positions of the feet, but then we must also explore the body’s position in relationship to the audience, the stage, and of course to the other dancers. Presentation of the body is important to how the self or character is expressed and how the dancer extends greetings and interacts with others onstage and also sometimes directly with the audience. At the start of her seminal book, Basic Principles of Classical Ballet, ballet pedagogue Agrippina Vaganova shares an important diagram of the student or dancer in their practice space and onstage and explains: “To indicate the degree of turn of the body, or the specific direction of a movement, I use the diagram reproduced here. On it: a--indicates the position of the pupil on the floor, 1--the middle of the footlight line, 2--the corner in front and to the right of the pupil, 3--the middle of the right side, etc." The Cecchetti Method of Classical Ballet: Theory and Technique by Cyril Beaumont and Stanislas Idzikowski also contains an “Explanatory diagram for the division of the walls of the practice-room into eight imaginary fixed points,” and both depict a square on the floor, with a dancer in the middle, bisected by criss-crossing and diagonal lines, like the divisions of a square pie. This visual underscores the importance for us to have a shared vocabulary with which to relate to our dancing space. The major schools of ballet disagree on the numbering of the various walls and corners of the space (or invisible box around the dancer), but what is more important than precisely how they are numbered is that the dancers and teacher or choreographer have a shared framework. Once we have a shared language about the positions in the room, whether we use theatre language of “center stage,” “downstage,” “upstage,” “stage right,” “stage left” and so on, or the numbering of the corners and walls recognized by our preferred school of ballet technique, then we can describe, create, and study the Body Positions, of which there are eight or nine, depending on which technique you’re studying, possibly including:
As these are specific spatial ideas, it will be helpful to also see them pictured in photos or on video, and you can learn more in “Classical Ballet Centre Tendu, Temps lié, & Bourrée - Space & Body Directions” and others on my YouTube Channel. Please share which are your favorite ballet body positions and shapes, and if you’re enjoying my podcast, it means a lot if you would rate and review it favorably on iTunes! For more free resources, please visit me at ablythecoach.com | |||
| 11 Jul 2022 | 088: How I coach dancers & creatives through difficulty into delight | 00:10:34 | |
Not long ago I was in conversation with a physical therapist I know on Instagram about what we’d like to learn more about from one another. I shared that I seek resources for students with hyperextension/mobility, and Kelli told me: “It could be interesting to learn more about how you coach dancers who need to adapt in their careers either due to severe injury or age or other factors that are cause for shifting of focus.” I thought it would be great to address this in a blog article and podcast, as working with the right coach is an awesome move for dancers and other creatives in transition. Being creative by nature, it just takes an effective structure or container and catalyzing support to create empowered, transformational change! My clients typically come to me for support around massive career shifts and tricky health challenges, as well as working through nasty breakups and other cataclysmic shifts. In short, folks dealing with radical change, whether it is chosen and wanted or totally unexpected, seek out coaching for effectively navigating the thrilling and terrifying transitions of life. I have supported clients through career transitions such as from working within an organization to becoming an entrepreneur or founding a nonprofit, going back to school, taking on leadership positions, coping with injury, disability, and diagnosis, jumping from field-to-field, radical changes of medium, specialty and/or geography. They could be struggling to find any semblance of balance in changing life circumstances, or yearn to integrate seemingly disparate needs, interests, and passions. What all my clients have in common is wanting to live purposefully, passionately, and creatively. In the podcast I discuss the change process, coaching container, and my signature program. My approach is holistic, rigorous, and truly unique, but you don’t have to take my word for it, you can experience the difference firsthand in a complimentary discovery call. Better than trying to explain how coaching works is to put the tools to work and see how the coaching container and process could transform your life! Questions for Reflection
I would love to connect with you on Instagram, where I regularly post and go live @ablythecoach as well as my weekly email newsletter. More details and further testimonials also available on my coaching page. In future articles I'll continue to share key tools and distinctions and expand upon the five touchstones of my signature program! Blythe Stephens, MFA, Bliss Catalyst | |||
| 17 May 2022 | 085: Breezy Body Scan Breather - Relaxing Reclined Mindfulness Practice for Presence & Physical Awareness | 00:12:08 | |
A relaxing, centering, and meditative body scan exercise that can be practiced reclining or seated. Beneficial for dancers, athletes, and joyful movers. Pulled from my Yoga Nidra Practice available on YouTube, and if you enjoy this sort of centering work you will also enjoy my Yogalicious Yummy Gentle Yoga for Dancers Video Playlist. Share your favorite relaxing practice Instagram @ablythecoach, I would love to hear your perspective! Blythe Stephens, MFA, Bliss Catalyst | |||
| 03 Aug 2020 | 014: Powerful Pliés - Classical Ballet Technique in theory & practice | 00:10:00 | |
“Plié is the first thing you learn and the last thing you master.” - Suzanne Farrell, noted American ballerina It’s one of the most amazing things to me that in ballet, as with other highly-sophisticated techniques, you can continue to learn new things in practicing the technique and artistry your whole life long! The training never ends, no matter how “advanced” or masterful you become. On the one hand, it’s just one of many steps a ballet dancer must learn, but it is also integral to modern dance and mastery of movement in general. All athletes could benefit from a little plié in their lives, as pliés are a powerhouse, like a coiled spring full of potential for changing level, direction, and path through rising, sinking, jumping, turning, and landing with integrity and quiet control. Half- or Demi Plié begins with equal distribution of the weight through the soles of both feet, with approximately a third of the weight over the big and small toe joints and heel. Length is maintained through the spine, with the pelvis in neutral alignment, the core engaged to allow a flow of energy through the spine, similar to the Uddiyana Bandha in yoga. The knees slowly bend until reaching the limit keeping the heels on the floor, then knees slowly extend to return to the starting position. As the knees bend, they track over the middle toe, so whether the dancer is in a parallel or turned-out position, the angle of rotation in the hip, knee, and foot matches. This means the dancer is not twisting in the knee or ankle joint, but stabilizing a rotation from the hip joint, the safest technique for producing turnout. Full- or Grand Plié bends the knees further bringing the pelvis lower, possibly between the knees with the thighs parallel to the floor at the lowest point, with spinal alignment and neutral pelvic alignment intact. In yogic philosophy, the action of plié is centered around the 1st Chakra in the legs and pelvis. From a solid foundation and proper alignment, energy can flow throughout the Nadis, and engagement our deep core musculature is important to maintaining posture and balance. How does this all relate to coaching and our larger experience of life? If we don’t continue to practice the basics, of whatever technique we specialize in, we won’t improve as artists and we must attend to our fundamental needs first before further learning and accomplishment can take place. Here are some of my favorite sources for more: Dictionary and Technical Manual of Classical Ballet by Gail Grant Basic Principles of Classical Ballet: Russian Ballet Technique by Agrippina Vaganova The Cecchetti Method of Classical Ballet Theory and Technique by Cyril W. Beaumont and Stanislas Idzikowski Ballet Pedagogy: The Art of Teaching by Rory Foster The Ballet Companion by Eliza Gaynor Minden For more information about my classes and videos about ballet technique, dance, yoga, and coaching, please visit my website at ablythecoach.com | |||
| 30 Apr 2020 | 002: Finding a Centered State of Being | 00:03:01 | |
Hello, this is Blythe Stephens of A Blythe Coach: dance education & coaching to move through life with balance, grace, & power. My podcast includes bite-sized insights on ballet, dance, yoga, well-being, creativity, and joy. Today I’ll briefly discuss how to find a centered state of being, recruiting our inner resources to act powerfully. When we are centered, we sense our internal strength and the support of our respiration. We can become aware of our own thoughts, feelings, and body sensations. We are clear of mind, able to be in our personal power, courageous, at cause, and responsible. Centering is finding the connection to and strength of the core of who we are, including our physical core strength and all of our internal resources, courage, and power. In the yogic system, the center is associated with the third chakra, a place of action, creativity, gut feeling, and self-definition. In ballet and other dance forms, core engagement is crucial to our poise, balance, and power, and yoga also involves pranayama or breath control practices. In the book Teaching People, Not Poses, Jay Fields states that “Centering is having a sense of personal power and control over your life. To center, consciously put your attention on connecting to the center of your body, to your core strength. I like to imagine being able to gather all the parts of myself and all of my energy back to my center and take a moment to feel my strength.” I invite you to feel centered in your body as you practice core and conditioning work, as you practice yoga or dance, as you perform onstage, and in your daily life. “Draw your attention to your center and see if you can feel strength there.” For my favorite exercises to tap into your core strength, subscribe to the A Blythe Coach YouTube Channel and sample videos including “Planking Pleasures,” “Oh Wow, Cat/Cow!” and “Plush Paralleleves.” I also find Dandapani’s energy-gathering meditation to be a supportive practice in the pursuit of a centered state, and I will continue to share tools that help connect to core strength and courage. To find many more free resources, visit my website, www.ablythecoach.com | |||
| 12 Jun 2021 | 055: Journaling & Reflective Practice for Dance, Yoga, & Life | 00:18:29 | |
As my birthday falls in June (this year is an especially notable one), I like to reflect at this time of year, considering the last year in my life as well as the 6 months since the official New Year, celebrating my accomplishments, and plotting my next steps to progress with my priorities. We are enjoying the longest days of sunlight of the year here in Cologne, the harvest of the season, and for many, a time of rest, recovery, and recreation before the start of another school year. Maybe we have more space and time to reflect while taking a break from our usual responsibilities. Or perhaps we can take a moment to reflect even in hectic times, to appreciate our progress and plot our course. Today in episode 055, I’m waxing enthusiastic on reflective journaling practices in dance, yoga, meditation, relationships, life & creativity. Other blogs and videos on related topics of self-awareness, learning, and growth include:
Drawing is great, too! Visual note-taking strategies have been proven effective for learning. There is support for physically writing this as an analog practice, but if that absolutely doesn’t work for you for some reason, then try recording as voice-to-text, or typing, or whatever seems to work best for the way that you process information and learn. We are all individuals, and need to seek out our own best reflective practices. The questions we ask ourselves are important to the answers we will come up with, so let me know which of the recommended prompts or ideas you try out and how they work for you. I am planning future blogs on further provocative, “Socratic,” coaching (clearing & other tools), and wisdom-access questions for fruitful inquiry. Meanwhile, get out your journal of choice and record your responses (then take a picture and share with me for acknowledgement and celebration!) to the questions below:
Blythe Stephens, MFA | |||
| 18 Jun 2021 | 056: Rollercoaster of Dance: Traveling Through Under- & Over-curve Pathways | 00:10:40 | |
Like an exhilarating ride on a rollercoaster, or if you prefer, a wave, as dancers we ascend and descend, sink, scoop, and rise, following or leaving a pathway in space. It can be quite a thrill even at a low level of risk! Our clarity about the described pathway in space, whether it be an scooping undercurve or arcing overcurve, affects our accuracy in performing dance steps and the impression given by choreographic expression. Here in episode 56, we’ll delve into two specific pathways that we often travel in space, so-called undercurves and overcurves. “Undercurve” and “Overcurve” are terms mostly used in movement description (i.e. Laban Movement Analysis) and modern dance, but I also use them in teaching ballet technique because they clarify the path the steps travel through space and the concepts are applicable to all movement forms. Whether sliding, stepping, or jumping, every movement that transfers weight, travelling from one place to another, will either remain at the same level or change levels, often following an over-curving or under-curving pathway in space. As modern dance innovators Alwin Nikolais and Murray Louis distinguish in The Nikolais/Louis Dance Technique: "Remember that in the undercurve, the transfer of weight is always in low level. In the overcurve, the transfer is always in high level." Examples from Ballet Under-curving Chassé: “to chase,” as in a cat-and-mouse game between the two feet Over-curving Pas de Chat: "step of the cat," a catlike leap Further Ballet & Dance practice videos:
I hope you enjoyed exploring the concepts of undercurves and overcurves in ballet and dance today, as well as practicing the steps of Chassé, Pas de Chat, and more. Let me know whether you prefer an under- or over-curving pathway while dancing or observing dance in performance! Stay tuned on my Blog for the latest ballet-liciousness :) Blythe Stephens, MFA | |||
| 28 Aug 2020 | 017: Coming from Love | 00:04:35 | |
This week, I shared the following poem in yoga because I find it inspiring for personal practice, both the internal physical practice of yoga and in my larger life. It is called “Love Makes a Bridge” by Bryan Wren: Love makes a bridge from heart to heart, and hand to hand. Love finds a way when laws are blind and freedom banned. Love breaks the walls of language, gender, class, and age. Love gives us wings to slip the bars of every cage. Love lifts the hopes that force and fear have beaten down. Love breaks the chains and gives us strength to stand our ground. Love rings the bells of wanted birth and wedding day. Love guides the hands that promise more than words can say. Love makes a bridge that winds may shake, yet not destroy. Love carries faith through life and death, to endless joy. I believe that we are all here to share love, embrace and lift one another up, and joyfully celebrate life. Certainly we all face our challenges and struggle, and it helps to strive for a life of meaning along the way. In The Artist’s Way, Julia Cameron states that the opposite of fear is love, and by treat our inner artist child (or, one could possibly infer, your heart) like a precious object. Yoga is an opportunity to connect mind and heart, to listen within, love ourselves. Dancing is an opportunity to connect with self-expression and celebrate with others. Coaching helps to identify, prioritize, and take action in alignment with our highest values and purpose. My hope is that my students, clients, family, friends, colleagues, and community feel the love coming through in my actions, including my creative and educational work, personal outreach, and even thoughts that sometimes don’t come to expression (or in a timely manner). What are your most highly-held values, Essence, & Purpose? Even when I don’t discuss it explicitly, the motivation behind everything I create is love. I have made a few relevant podcasts and YouTube videos on related topics to date, such as:
If that’s all too woo-woo for you, no worries, I also value my critical and analytical friends, and make lots of content with more of a technical, physical, or artistic focus :) For more information about all of these themes and the work I do, and for lots more free resources, please visit me at ablythecoach.com | |||
| 26 Apr 2022 | 083: Spring Fresh Seated Yoga Practice for Renewal - Gentle 20 Minute Chair Stretch | 00:23:31 | |
Hello beauties, happy Spring! This is a gentle 20-minute seated/chair yoga practice to bring you into the present moment, stretch, refresh, relax, and invigorate anytime of year. I narrate this short practice entirely in the sitting position in a chair, although it can also be done seated on the floor or standing. Come connect with me between podcasts on IG @ablythecoach! Blythe Stephens, MFA & Bliss Catalyst DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 03 Feb 2021 | 037: Powerful Portfolios & Loving Who You Are | 00:09:53 | |
In his book, Launch Your Life, Morgan Rich explains how we can come to know and appreciate our unique qualities and preferences: “Who you are is a combination of how your brain works and what is in your heart and your body. When you Know Yourself, you understand that you are okay just the way you are. You will always continue to expand who you are and what you know, and you get to decide what is best for you and what you care about.” (p. 139) This includes how you personally learn about the world and what you hold dear. Rich continues, “While you build your Know Yourself, it will be helpful to capture the things you learn about yourself in the Powerful Portfolio part of your Play Huge Notebook. This can be a collection of pictures, words, poems, quotes, music, or whatever else will keep you connected to your Know Yourself and on the path of the Real You.” (p.160) A few places to start when it comes to learning about your abilities and interests and compiling your Powerful Portfolio:
Your Powerful Portfolio can be a notebook, hard copy or digital file, collage, Pinterest board, audio file, jar of scraps of paper… Mine is a binder, with articles, notes, goals, statements of purpose, resume and CV, thank-you notes from students and feedback from clients and colleagues, letters of recommendation, current projects, long-term goals, transcripts, certificates, mission and vision statements, inspiring quotes and music, and more as well as an annual digital running list of accomplishments, as shared in my 2020 End-of-Year Reflection blog. I find it a grounding and inspiring resource as I pursue my dreams! I will record a video for my YouTube Channel sharing the contents of my Powerful Portfolio, and would love to see what you assemble to create your own. Do you keep something like a “Powerful Portfolio” to celebrate your strengths and accomplishments, or do you plan to start? Send me a message, or hop over to the A Blythe Coach Facebook Page and tell me about it! Or visit ablythecoach.com and join my weekly email newsletter to get joy and resources direct to your inbox :) Blythe Stephens | |||
| 11 Sep 2020 | 019: Tourner - turning, rotation, & creative U-turns - Classical Ballet Technique in theory & practice | 00:06:21 | |
“Tourner - turning” is the 4th in my 7-part podcast series on the basic movements of ballet, so if you missed them, you may also wish to go back and listen to Episodes #014 “Powerful Plies” #016 “Tendus & What it Means to Stretch, and #018 “Relever & Rising.” Stay tuned for “Glisser - to glide” and “Élancer - to dart,” still to come! Rotation and turning are essential to human locomotion, as basic as turning our heads to see something, rolling our bodies over, and once we’re on the move, turning to change directions. As babies and children we love to spin and roll, and these constitute necessary actions that we perform many times daily. In ballet, it all comes from being on-axis. Verticality must first be established, and a point of focus for spotting. We start with establishing our poise (more to come on this!) and dynamic balance moving through a variety of positions, anchoring ourselves to the floor below through our feet, building a relationship with it, engaging our core of support that holds all the body parts together as a whole, and honing our focus. Then we practice rotary motions with one leg at a time, then pivoting on both feet, eventually learning to control acceleration and deceleration/stopping, allowing us to do multiple revolutions of the body turning foot-to-foot and on one foot, or even while jumping through the air! We rotate like the earth on it’s axis, or a spinning top. In yoga, it’s useful to become familiar with our basic functional anatomy, such as which joints work best just bending/flexing and extending (knees!) and which do well with a degree of twisting (spine), and which can internally and externally rotate and even circumduct (shoulders and hips). We focus on honoring the proper function of the joints to establish steadiness and ease in their movements. Metaphorically, our lives can take many wild and unexpected turns. I know that mine has! In the The Artist’s Way Julia Cameron explains, “We are now on the road [to artistic recovery], and the road is scary. We begin to be distracted by roadside attractions or detoured by the bumps...In dealing with our creative U-turns, we must first of all extend ourselves some sympathy. Creativity is scary, and in all careers there are U-turns. Sometimes these U-turns are best viewed as recycling times. We come up to a creative jump, run out from it like a skittish horse, then circle the field a few times before trying the fence again...A successful creative career is always built on successful creative failures." So have some grace and patience with yourself when you are working to finesse a turn of any kind. It can be scary, but when we feel like we’re spinning out, we just need to get our bearings and keep practicing, willing to start again when we fail. What sorts of twists and turns are you experiencing and working with in your life right now? For more information about all of these themes and the work I do, and for more free resources, visit me at ablythecoach.com | |||
| 29 Nov 2021 | 074: Dancing Body Acceptance with Dietician Fumi Somehara | 00:45:11 | |
Welcome to Part 1 of my mini-series on Dancing Body Acceptance! Today I'm so excited to welcome Dietician Fumi Somehara to the A Blythe Coach Podcast. Fumi shares practical ideas for dancers, dance educators, and community members to foster a nurturing approach to body image and well-being. I was so refreshed by Fumi's compassionate and intersectional approach and hope you find value in our conversation. Resources and key takeaways from our conversation will also be up on the blog at ablythecoach.com/abc-blog Resource links:
Blythe Stephens, MFA she/her or they/them DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 16 Sep 2020 | 020: Sauter, Jumping & Leaps of Faith - Classical Ballet Technique in theory & practice | 00:05:20 | |
This is the 5th in my podcast series on the seven basic movements of ballet, so if you missed them, you may also wish to go back and listen to Episodes #014 “Powerful Plies” #016 “Tendus & What it Means to Stretch” #018 “Relever & Rising,” and #019 “Tourner - turning, rotation, and creative U-turns.” Stay tuned for “Glisser - to glide” and “Élancer - to dart,” still to come! This week, I have been exploring the theme of stable and strong legs, jumping, and leaping into the unknown. Right now the birds are migrating, and I’ve seen the Canada Geese organizing themselves by the ponds and riverfront. As humans, the closest we can get to flight, without the help of equipment and additional propulsion, is jumping and leaping. Ballet is known for this near-flight quality, especially portraying supernatural creatures that float like fairies, willis, and so forth, as well as actual birds- the bluebird, “The Fire Bird,” and that classic human-and-bird ballet, “Swan Lake.” Of course, unaided, our flight is more like a controlled fall, and a lot of technique and coordination is required to pull it off. We must thoughtfully build a strong foundation of support, developing coordination and power. We launch ourselves heavenward in the hope that we will be caught again. If you’re interested in working on the physical skills of jumping, I recommend starting with the “Saucy Prances & Sautés” video on my YouTube Channel, as well as the “Legs, Legs, Legs,” “Foot & Ankle Conditioning,” and “Ballet Barre” playlists. In yoga, we foster a balance between stability and mobility that prepares the body and mind for whatever it may face. Recently, we’ve been practicing stability through the bottoms of the feet for balancing, visualizing planting them into the floor across a “golden triangle” of big toe-little toe-heel, pouring the weight evenly across that surface. Then we build a strong scaffolding of supporting musculature through mindful movement through balancing poses. This week’s 40-minute practice video, “Happy Knees Stability Yoga” was focused on developing stability for balancing, everyday activities, and athletic feats. Whether we physically jump or leap, all of us face leaps of faith in life. We can’t always clearly see the road ahead, and must do our best to build a strong foundation and then move forward in the hope that we will be met with a soft landing. For more information about all of these themes and the work I do, and for more free resources, visit me at ablythecoach.com | |||
| 06 Dec 2021 | 075: Dance Recovering from Eating Disorder with Dietician Mona "Kai" Iguchi | 01:05:06 | |
Mona "Kia’ikai" Iguchi is a Dietician working in eating disorder recovery, an adult ballet dancer, and nonbinary (they/them pronouns). They were also a ballet student of mine at the University of Hawai'i! Here in episode 75, we discuss Kai's experience with eating disorders and advice on creating safe spaces that are accepting of all bodies and gender expressions in dance and society. TW: Trigger Warning due to talk of disordered eating behaviors Full notes, key takeaways, and links at ablythecoach.com/abc-blog/ Nonbinary-friendly and diverse ballet companies: Dance-friendly anti-diet nutritionists: Blythe Stephens, MFA & Bliss Catalyst | |||
| 17 Jul 2020 | 012: Acknowledgement, Révérence, & Namaste | 00:04:48 | |
In Yoga philosophy, my favorite translation of the “Namaste” greeting is: “The light/highest in me salutes/acknowledges the light/highest in you.” This means that coming from my own place of light and goodness, I acknowledge the same in you. My practices are to come from this place consistently, and to see others, ALL others. Practicing seeing the light in all connects us to our true Self, and ultimately Samadhi, or bliss. In the classical dance tradition of Ballet, we also have special ways of greeting and expressing respect for one another. We may enter the dancing space and greet our teacher with a bow, and we also dance a “Révérence” at the end of our class to express reverence, respect, and acknowledgement for the ballet teaching lineage, our own teachers and choreographers, our fellow dancers and classmates, the musicians, our audience, and our own efforts. When I was training with Accomplishment Coaching, I first practiced this distinction, and discovered that acknowledging others, and being acknowledged myself, is a powerful way to come into, and get back to, my BEING. Acknowledgement is an ontological tool, and a powerful part of us getting complete on a coaching session and approaching every action with purpose, from our Essence. I approach teaching from the perspective that learning optimally occurs in a physically, emotionally, and intellectually safe community of Inquiry. It’s therefore important to our learning to create a space free of prejudice, instead encouraging exploration, tolerance, and trust. Being present to, and seeking to understand others is supported by listening to and acknowledging how they show up in the world. We kindly acknowledge ourselves and others using the “Namaste” greeting in Yoga, through Révérence in ballet, and with spoken acknowledgement in coaching... what would it look like if you practiced coming from that place in the “in the wild” of the larger world? Who could you acknowledge today to bring them, and you, into being? I encourage you to practice acknowledgement today, for yourself and others! To learn more about my dance education, yoga, and coaching offerings and see lots of free content and tools, head on over to my website at ablythecoach.com and subscribe to the A Blythe Coach YouTube Channel! A Blythe Coach: Blythe Stephens Dance Education & Coaching Facebook Page: A Blythe Coach Patreon: www.patreon.com/ablythecoach | |||
| 29 Oct 2021 | 070: Creamy Cecchetti-Inspired Port de Bras - Arm Artistry in Ballet Technique | 00:11:37 | |
Practicing the fluid upper body movements of ballet and creating lines with the arms, head, and body to beautiful music is one of my favorite elements of classical dancing. The way arm and upper body movements harmonize with those of the legs, the relationship to spatial geometry, and the range of expression available makes my heart sing. This article and video series is focused on descriptions of the Port de Bras (“carriage of the arms” or arm movement exercises) of the Cecchetti Technique of Classical Ballet, and I have an upcoming series on Port de Bras from the Russian Technique as well, plus lots more fun with arm movements, ballet steps and choreography to come. All of the videos I mention, as well as future Port de Bras and upper-body movements, are included in my Arm Artistry Playlist on YouTube. Blythe Stephens, MFA DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 23 Sep 2020 | 021: Glisser - Smoothly Gliding - Classical Ballet Technique in theory & practice | 00:06:56 | |
If you missed them, you may want to listen to the first podcasts in this series on basic movements of ballet in theory and practice: 014 “Powerful Plies” 016 “Tendus & What it Means to Stretch” 018 “Relever & Rising,” 019 “Tourner - turning, rotation, and creative U-turns,” and 020 “Sauter, Jumping, & Leaps of Faith.” Stay tuned for “Élancer - to dart,” the last installment of the series, still to come! In yoga, we cultivate steadiness and ease in our movements, which can create a graceful, smoothly gliding impression. Mentally, we practice detachment, a lack of resistance, skimming past obstacles, letting go of sticking points, and awareness of what serves us and how to let go of what does not. Moving towards winter, I especially enjoy Frederick Ashton’s ballet “Les Patineurs,” a playfully gliding riff on an ice-skating rink. But truthfully, in ballet we do like a bit more friction between our feet and the surface beneath us than an ice skater does. Much of our early work as dancers is developing a relationship with the floor as well as with our own bodies, learning to balance and to slide with poised control. Indian actor Salman Khan said, “Have you ever seen a duck gliding smoothly on water? Does it ever look like it is paddling furiously underneath the surface? I don’t have to show that I am working very hard,” to me this encapsulates the hidden effort of ballet. The exercise of tendus (discussed in more depth in episode #016!) are a practice in sliding one foot across the floor, and they eventually lead to glissade, which is a jump that involves sliding the feet across the floor and is performed either low-to-the-ground as a connecting step or with some elevation. In the book of her Russian ballet technique, Basic Principles of Classical Ballet, Agrippina Vaganova clarifies, “It would seem that the very name of this step indicates the gliding characteristic of it. Yet we see that this movement is very seldom distinguished from other movements, and is lost on the stage.” (p.96) Indeed, it is these small connecting steps that form the glue that creates the smooth whole of our dance performance. If you’re listening in real time, we just passed the Autumnal Equinox and fall has officially arrived. Many seize this seasonal transition as an opportunity to let go of their own burdens where they can, allowing them to relax and enjoy the harvest time or move powerfully into the final quarter of the year. What can you release this season? May you glide into your week and this spectacular time of year, and visit me at ablythecoach.com for more helpful resources! | |||
| 18 Jan 2023 | 096: Favorites & Highlights from 2022 - Reading, Listening, & Viewing Pleasures | 00:11:50 | |
2022 was a tumultuous year for me personally and for all of us globally. I lost a beloved uncle and great-aunt, recovered from COVID, and watched as war broke out between Russia and the Ukraine, with unrest and natural disaster in other parts of the world as well. We all faced our own struggles. I was privileged to also enjoy a mostly peaceful and creative life, and learned through new experiences and encounters a variety of media. Personal highlights included outstanding live dance performances, in particular a new work from The Royal Ballet, “Like Water for Chocolate,” and a classic from Pina Bausch, “Orpheus und Eurydike.” My in-studio students had the opportunity to perform in an abbreviated “Swan Lake” and participate in an exam, I practiced yoga and ballet together with devoted students online and in-studio, and released a signature coaching program. The ability to travel home to Hawai’i as well as to the UK and on regional getaways, time with family, friends, and my love were also memories that I am deeply grateful for. Perhaps you’d also be interested in some of my favorite sources of inspiration, education, and entertainment from the year past. Some were newly-released over the course of 2022, others were simply new-to-me and recommendable. Even if no one else cares what I liked, this should be a fun reference for future me to see what I was into back in 2022 😉 I would love to hear what you especially got benefit or enjoyment from in the last 12 months, and if you’ve heard of or enjoyed anything from my list as well. Let me know on Instagram @ablythecoach or by email, I am always looking for positive and inspiring inputs. For the full text/show notes for this audio, here is the accompanying blog article. Questions for Reflection
I would be delighted to hear from you via email or on Instagram @ablythecoach Blythe Stephens, MFA, Bliss Catalyst | |||
| 24 Jun 2022 | 087: Orienting to Your Purpose & Vision Meditation | 00:13:30 | |
Do you feel a strong sense of personal direction, clarity about your purpose in life, and confidence that you are making the right moves to get there? The A Blythe Coach Dance Through Any Difficulty Framework of Grounding, Centering, Orienting, Creating, Relating which is woven into all of my coaching and teaching work. Recently I’ve been sharing a series of meditations to support the work, and so far have touched on Grounding, which is to do with foundation, focus, and our personal Essence, and Centering powerfully around our Purpose to create mobility and transformation. Later, Creating will have to do with living out our Mission or dharma, and Relating with sharing love, connecting with self, others, and spirit. Now we take the step of Orienting towards our personal Vision. This stage is associated with the Manipura or Solar Plexus and Anahata or Heart Chakras. We also explored the Solar Plexus Chakra a bit in the Centering meditation, so now we’ll explore the insights and associations of the Heart Chakra. I provide Reflection Questions for before and after meditation, a simple Lovingkindness Meditation practice with or without music, Affirmations & Words of Power. Message me your answers to any of the questions you’re willing to share on IG @ablythecoach. Sharing your purpose and vision can be a celebration of, and accountability to, living out your purpose and mission! How will you stay present to your vision when life and its obstacles inevitably come up? Sources: Accomplishment Coaching Coaches Training Program Blythe Stephens, MFA & Bliss Catalyst DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 12 Jul 2021 | 059: Adaptive Summer Dance Intensive Week 2 | 00:07:50 | |
Welcome back for week 2 out of 4 in my first-ever “Adaptive Adult Summer Dance Intensive” If you would like to immerse yourself in dance or yoga this summer and don’t have the chance to attend such an extensive workshop in-person, I’m offering this program as an at-home online option that can flexibly meet your needs. Because of its virtual nature, you don’t have to participate synchronously in real-time, so you can also start the program anytime! Today in episode 059, I am outlining the second week of a month-long summer dance program, so go back and listen to episode 058 and read the accompanying blog for the full scoop! This July, I am presenting weekly suggested programs to develop body and mind, providing a complement or bridge to online or in-studio practice. You can tailor the program to your needs, with anywhere from 5 minutes to 5 hours per day! Have fun customizing your program for your experience, skills, and lifestyle, and please let me know what questions you have and how I can best serve you! I would also be happy to work with you individually to help design and execute your ideal training program. Also new this week is my 45-minute Floor-Based Yoga for Energy practice, great if you’re needing more pep in your step to get dancing! I am going “Live” every weekday on social media to practice the day’s movements together and answer your questions, so join me there for more fun and support :) Meanwhile, I would like to know:
Send me an email at blythe@ablythecoach.com or come visit me at the A Blythe Coach Facebook Page to respond, I love hearing from you! A Blythe Coach: Dance Education & Coaching | |||
| 03 Sep 2021 | 062: Wake Up! Yoga for Energy & Enthusiasm | 00:13:05 | |
What fosters energy and youthful enthusiasm in your life? What rituals help you wake up and maintain mindful presence? I’m Blythe Stephens, MFA & Bliss Catalyst, and that’s what I’m exploring today in episode 62 of the A Blythe Coach Podcast, which provides weekly dance education & coaching to move through life with balance, grace, & power! Recently, students of mine shared experiences of insomnia, and I researched yoga poses, taught sequences on the theme, and compiled those and other natural approaches into the Seeking Sweet Sleep: Yogic Insomnia Solutions blog. Of course, we’re all unique and have different needs, so it’s important to listen to our bodies and continue to learn more and share ideas. Before taking my August content pause, I also wrote about making the most of time off in the Rest & Recovery Rocks My World blog, and both of these areas of self-care affect our energy levels and enjoyment of life. In researching yoga practices to promote healthy energy, the following themes emerged in terms of types of practices, flows, and poses: Sun Salutations: Sun Salutations A & B; Kundalini Yoga Exercises: : Rib Spirals/Sufi Circles/Coffee Grinders; Balances: Eagle, Warrior III, Half-Moon, Crow, Side Crow - Good Space Yoga, Firefly; Backbends/Heart Openers: Upward-Facing Dog, Camel, Bridge - Buoyant Bridges, Wild Thing, Wheel, Fish, Inverted Staff; & Gentle Inversions: Legs-Up-the-Wall Cycle. My new "Yoga for Energy" video mini-series includes: Floor-Based Yoga for Energy - 45 Minute seated, kneeling, & reclining; Standing Yoga for Energy - 25 Minute hands-free; Arm Balance Yoga for Energy - 30 Minute. These practices and more can be found on the Yogalicious and Beautiful Breathing - Yoga Pranayama playlists on the A Blythe Coach YouTube Channel. What helps you wake up, feel vibrant, creative and focused? Stay tuned here and on my YouTube Channel and Blog for more about living a luscious life!! Blythe Stephens, MFA & Bliss Catalyst | |||
| 23 Aug 2022 | 090: Say the Magic Words - working with affirmations & powerful stands | 00:16:00 | |
Please, Thank You, I’m Sorry. An academic, poet, and lover of words, I’m continually fascinated by what language inspires, propels, and empowers us. Time and again, I have found that words have power, to bring mindfulness, intention, medicine. Show notes and links in my Say the Magic Words: Musings on Resonant Affirmations, Powerful Phrases, Prayers, Stands & Mantra blog article at ablythecoach.com/blog Reflection Questions
I would love to hear about your current inspirational intention, stand, or words of power as well as the challenges you’re currently facing on social media @ablythecoach 🙂 Blythe Stephens, MFA & Bliss Catalyst they/she DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 18 Oct 2021 | 068: Brilliant Batterie - Fluttering Footwork in Balletic Leg Beats | 00:14:55 | |
I’m bringing you a ballet concept today that is so fun to watch and also to do, batterie or beats of the legs in classical ballet, which we do as we advance our jumping technique and performance practice. Batterie is a fun and exciting addition to our ballet variations, petit, and grand allegro. It captures the exuberance, joy, and power of certain characters and situations and celebrates the balletic love of flight and virtuosity. “Beats, the general French for which is batterie, are steps in which one leg is beaten against the other. Beats bring into ballet the element of brilliance, virtuosity, and therefore the execution of them does not allow any carelessness, approximation or simplification, or they would lose their raison d'être." - Russian ballet pedagogue Agrippina Vaganova Building on a foundation of ballet jumping technique (including foot and leg strengthening, core work, Dance Warmup, Ballet Barre training, and basic beats like Plucky Petit Battement and jumps like Saucy Prances & Sautés), today we're breaking down airborne balletic beats, such as changement, royale, échappé, jeté, and assemblé battu, and entrechats trois (3), quatre (4), cinq (5), six, etc. I reference the books _Basic Principles of Classical Ballet_ by Agrippina Vaganova, _The Cecchetti Method of Classical Ballet: Theory and Technique_ by Cyril W. Beaumont & Stanislas Idzikowski, & _The Ballet Companion_ by Eliza Gaynor Minden. Stay tuned on the blog for the companion article, video, and more resources! Blythe Stephens, MFA DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||
| 21 Feb 2022 | 079: Healing Trauma & Ageless Living through Yoga & Somatics with Agi Fry | 00:45:19 | |
“It’s that idea that we’re cultivating this field, which is our body, for all of these practices which then bring us home. And then we have creativity… we’re not locked down, we’re flow, we have confidence, we have things that we can’t get other ways.” - Agi Fry I’m thrilled to introduce you to my guest on the podcast today, one of my favorite and most influential yoga teachers, Agi Fry! Agi is the creator of Agi Ageless Living and I first came to Agi’s Gentle Yoga classes in Honolulu while injured. Gentle Yoga included many senior citizens and folks with assorted injuries and physical limitations. What struck me was how she was able to provide many effective modifications and variations to yoga poses, meeting participants where they were at while providing support and a great deal of challenge for all. I grew stronger and more balanced through her classes, was able to keep dancing and teaching (and riding a motorcycle…), and was inspired to pursue my long-time desire to do a yoga teacher training once I moved to Germany in large part due to Agi’s influence. She has an intuitive way of knowing what students need, and also skill in seeing what they are capable beyond their fear and current challenges or perceived limits. A lifelong learner, Agi is always deepening her knowledge and experience and passing it along to students, most recently her online hub is on Facebook at https://www.facebook.com/agisagelessliving/ You can also direct questions, inquire about her Somatics Booklet, or get a link for a free class with Agi by email at info@agisagelessliving.com We talk about what brought her to yoga and her lineage of teachers, using it as a tool to balance the nervous system, relax, and heal, student-centered pedagogy, putting things “on” rather than bringing them forth from the inside, recovering from pain and trauma, somatic solutions, her flight from the Hungarian revolution as a child, balancing multiple responsibilities and interests, bucket lists, and more. For my highlights from the conversation, links discussed, and more free resources, come visit me on the blog at ablythecoach.com! Blythe C. Stephens, MFA, Bliss Catalyst, she/they | |||
| 24 Feb 2021 | 040: Go Bananas for the Splits - Yoga Hanumanasana | 00:10:31 | |
In the book Myths of the Asanas**, which details the stories behind the names of yoga’s poses, Alanna Kaivalya and Arjuna van der Kooij tell the tale of the monkey god Hanuman, who inspired the iconic forward-splitting yoga pose: “Hanuman’s journey, as recounted in the Ramayama (the epic tale of Rama), is one of faith, fearlessness, and complete devotion. Hanuman is said to embody all of the qualities of the yogi, and his story reflects our own in many ways. How many times have we forgotten our own divinity only to fall back into the same self-defeating way of thinking over and over? Who hasn’t had a crisis of faith and wondered if some burden wasn’t too great to bear, or whether some task wasn’t impossible to complete? Hanuman teaches us that there is one thing that allows us to override all of our doubts and fears. That one thing is love.” (p.75) In this episode--40!--we’re leaping into the benefits of a stretching practice for body and mind. In the blog, I’ll include many more resources for preparing to stretch and going deeper with the practice, so stay tuned for that! “As he flew over the ocean toward his destiny, one of Hanuman’s feet reached forward and one foot reached back, like the famous split pose, hanumanasana, that yogis know today. Despite encountering numerous obstacles, including a demon that rose from the water to try to gobble him up, Hanuman landed confidently on the island of Lanka.” (Myths of the Asanas** p.73) Listen in to the podcast for more details of how to get into the stretch, and the potential benefits, physical and mental, of releasing the deep muscles of the iliopsoas. As you breathe into the stretching shapes like those of Hanumanasana or the splits, consider how you have already overcome fear and resistance to the practice, regardless of what your shape may look like from the outside. Be gentle and patient with yourself, and remember that, “We easily forget that there is a part of us that is also divine and can accomplish the impossible.” (Myths of the Asanas** p.72) Maybe we think accomplishing the splits, or some other advanced yoga or dance position is impossible now, but consider what a steady practice combined with faith in yourself might do. What is your splits and flexibility story? Fly over to ablythcoach.com, the A Blythe Coach Facebook Page or Instagram and tell me about your successes and frustrations with positions such as these! Blythe Stephens, MFA DISCLAIMER: A Blythe Coach recommends that you consult your physician regarding the applicability of any recommendations and follow all safety instructions before beginning any exercise program. When participating in any exercise or exercise program, there is the possibility of physical injury. If you engage in this exercise or exercise program, you agree that you do so at your own risk, are voluntarily participating in these activities, assume all risk of injury to yourself. | |||