Musical TBT -- Super Special Seasonal Double!

It is a time of seasonal transition, ringing in spring as we say goodbye to winter. Sometimes transitions can be rough, full of doubt about the future and feelings of nostalgia for the past. Luckily, this is not one of those transitions. The past few days of sunshine and warmth have put some much needed pep in our step. In celebration of this hopeful time of year, here are two excellent songs for your listening pleasure. One song is for saying goodbye and the other song is for saying hello. Happy Thursday! Happy Spring!

This song by the Counting Crows because if Adam Duritz could have made "It's been a long winter" sound as good as the actual lyric, that is what he would be singing. Also, have you ever actually watched this video? It is 90's gold!

This song because spring is just a good time for some MJ. After being cooped up all winter lyrics like "get me out into the night-time, four walls won't hold me tonight" just ring so true!

Black Bean, Butternut Squash and Hot Sauce CHILI

This veggie filled chili from Baker by Nature is beyond satisfying and a little sweet with out any added sweeteners. We made a few tiny adjustments to the recipe to suit our Swan fancy. One, we used the whole bunch of kale- cause why not? Two, we subbed in chicken bone broth and veggie stock instead of the veggie broth. Three, we bought the pre cut butternut squash as we weren't in a Sunday mood to work on our grip strength while chopping. Four, we are all about Red Clay and subbed it in for the Sriracha. (get yours here!)

Image from bakerbynature.com

Vertebra Break Down

Last time Shorty Introduced you to the parts of your #spine. But what about the individual vertebrae that link together to make up your spine? We should understand their structure too! Knowing a little bit about how individual vertebrae are shaped will help you move them well and understand what's going on if you or someone you love has back problems. 

We will cover just a few elements of the basic structure of a typical vertebrae. You should know there is variation in the structure of the vertebrae based on what segment of the spine they are located. Cervical, thoracic, lumbar and sacral vertebrae all have different shapes and sizes based on the function of the portion of the spine they are in and what demands for movement or stability they require. When we talk about vertebrae, we name them with the first letter of the portion of the spine they live in and their number. We number vertebrae from top to bottom or head towards tail. For example the vertebra closest to your head in your thoracic spine is called T-1. Your lowest lumbar vertebra is called L-5. (See more here.) 

Vertebral Body

Image from Wikipedia

This is the largest part of the vertebrae and is shaped like a cylinder. Your intervertebral discs are cartilaginous cushions that live between each vertebral body, joining them together. These discs help allow the vertebrae to move  and provide shock absorption. Each disc is made of connective tissue and has a softer central portion, know as the nucleus pulposus, and tougher surrounding tissue called the annulus fibrosis. The vertebral body is the anterior portion of the vertebrae. Anterior means closer to the front of your body.  In other words the vertebral bodies and discs are the front side of your spine. 

Spinous Process

Lumbar vertebra image from Wikipedia 

This is the part of your spine you can see when you round your back or feel when you run your hand down your spine. Each spinous process is connected to the the vertebra above and below it by ligaments and muscles. The spinous processes also serve as an attachment point for a number of muscles like your Latissimus Dorsi (T6-T12), Trapezius (C7 to T12) and Multifidus (All vertebrae). The spinous process is the part of the vertebral arch or posterior portion of the vertebrae. Posterior means towards the back of the body. Check out this dinosaur, the Spinosaurus, that had crazy big spinous processes !

Transverse Process

The transverse process are boney points that stick out to the sides on each vertebra and  also serve as an attachment point for muscles and ligaments. Examples of a few muscles with attachments on your transverse processes are Levator Scapula (C1-C4) and Quadratus Lumborum (L1-L4). Each vertebra has two transverse process on the right and left side. You could imagine these like arms or wings. 

Vertebral Foramen

The spinal cord passes through each vertebrae's vertebral foramen. The vertebral foramen is the hole between the body and the vertebral arch. All of your vertebrae stack on top of each other and together form the spinal or vertebral canal. This is a passageway for your spinal cord. 

These are just the first few land marks to get to know your vertebra! Keep your eyes peeled for more #spine posts to deepen your knowledge. 

Musical TBT -- 8 Days a Week

Well folks, here are the facts.

It is March

It is snowing again

We are tired of it

Spring fever has kicked in for real

Day dreams of sunshine and oceans and being outside in less than 5 layers are starting to take over our daily lives

Winter has to be over soon, it just has to be. So give yourself some treats for making it this far. How about some good music and 8 Pilates sessions for $775?!

Wishing you a healthy, happy practice and 8 days a week of Spring very soon!

Katie Vason - Swan Instructor

Spotlighting another one of our awesome instructors with a new #SwanQ&A! Katie is a southern transplant after our own hearts. Teaching at both our Brooklyn and Manhattan locations, Katie brings an ease and happiness into each of her sessions. Check out her bio on our teacher page and sign up for a private!

Can you tell us a bit about your philosophy of teaching, what interests you about the body, and any influences that have shaped your practice and your teaching? 

I like to meet the client where they are, and get a feel for their holding patterns and habits. Through releasing, aligning and strengthening we address certain issues while also looking at the body as a whole. I come from a dance background and after experiencing dance related injuries early on, I found Pilates to assist in rehabilitation, and rely on it as a grounding force, where I can check in when my body feels 'off'. Right now I am really interested in the understudied yet growing information on fascia and the role it plays in holding patterns, both locally and when looking at the body as an entire unit. As a mover I value longevity more and more and want to help people move pain free for the long haul. 

What is your favorite at-home Pilates move?

An exercise that I often do myself is one that I learned from Kuan Hui Chew at the Kane School, where I received my certification, that works the psoas incorporating breath. Place a squishy ball or block under the pelvis and float both legs in towards the chest past 90 degrees, heels dropped, pelvis in neutral. Extend one leg up towards the ceiling and slowly lower that leg on the exhale, pausing on the inhale. Keep the psoas engaged throughout. You can add in tiny circles once the leg is at hip height or lower the leg all the way to ground and take the opposite knee out to the side for a deep front of hip/psoas stretch. I feel it every time! I'm also a sucker for release work with the small ball and working the deep rotators through side leg work. 

Where do you go in the city to feel like you are not in the city?

Prospect park, any season. I'm lucky to live close by and try to spend time there when I can. Green space is so necessary on so many levels. 

If you could pick one musical artists or group to create the playlist of your life, who would you pick?

Oh man. Tough question. I feel like I alternate between several genres especially when considering different periods of my life. I have a soft spot for hip hop from the early 2000's, Nina Simone, Michael Wall for reflective textured soundscapes, James Blake, and who doesn't love Beethoven when you need a good dramatic march? This list could get long.

What is your favorite bone or muscle and why?

This might be a generic Pilates teacher response but I think the psoas is pretty cool; how it bridges the back body to the front, and the effects a tight or loose psoas can have on posture is profound. 

Fiction or nonfiction?

Non fiction. Currently need some recommendations so let me know if you have any! 

Anything else you want to share with The Swan community?

I am originally from Atlanta, Georgia and love peaches (when in season). I might get in trouble for this but here is a tip for when summer rolls around: peaches from South Carolina are better then Georgia peaches!

Spring Fever Promotion March 8-16

Feel like you have been working 8 days a week this winter? Itching for 8 days of spring? We hear you. 

Catch our Spring Fever promotion on sale for 8 days March 8th-16th. 

8 Pack of Private Pilates Sessions just for you for $775! Available online or in the studio. Limit 2 per client. Expires in 6 months. All cancelation and studio polices apply. 

Reading Recommendations -- Hibernation Reads

In search of a story so compelling that you will not be able to put it down? Be careful what you wish for, and also plan ahead! Set these aside for extremely cold weekends, where going out just seems impossible, or those glorious and elusive snow days, when you do not have to work from home. Winter is rough people. Indulge in a little you time with a good book! 

The Ocean at the End of the Lane by Neil Gaiman

Gaiman is a masterful writer of fantasy, always rooting his work in worlds that feel so real that you immediately suspend your disbelief. If you are already a fan, this book will not disappoint. If you have never read any of his work and are wondering what all the hoopla is about, this will make a lovely introduction. 

Train Dreams by Denis Johnson

There is something so compelling, calm and sparse about this novella set in the American west in the late 1800's and early 1900's. The story follows one Robert Grainier through a life of travel, adventure, love, sorrow, and solitude. Exquisite writing and some moments of laugh out loud humor make for a perfect read-it-in-one-afternoon book.

Black Swan Green by David Mitchell

Best know for his epic, genre-spanning novel, Cloud Atlas, Black Swan Green contains all the best parts of Mitchell's writing style in a less ostentatious package. The story chronicles one year in the life of thirteen year old Jason Taylor. It is a painfully accurate portrait of youth with all of it's secret trials and tribulations. 

Going Clear: Scientology, Hollywood & the Prison of Belief by Lawrence Wright

Need some nonfiction in your life? Perhaps you think of all nonfiction as dry and without compelling narrative. This is the book that will change your mind. There are so many fascinating things to know about in the world. Why not start with one of the most controversial religious movements of the 20th century!

The Terrible Thing that Happened to Barnaby Brocket by John Boyne

Set aside all of your silly preconceived notions about children's literature and do yourself a huge favor. Read this book. The moral of the story is simple: never be ashamed of who you are and don't judge others for being who they are. This seems to be a moral we could all stand to be reminded of. Zany characters and charmingly off-kilter adventures might put you in mind of those Roald Dahl stories you could not put down as a kid!

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Shorty Swan: The Spine

Hi there! Today I want to break down the different parts of the spine.

When speaking anatomically, the spine is seperated into a couple different regions. The vertebrae are counted from the top down. Your cervical spine (C1-C7) holds your skull at the top and continues down to become your neck. Next comes your thoracic spine (T1-12). Each thoracic vertebrae connects with a rib on either side at the transverse processes of the vertebrae (the little arms that stick out to the side). Next comes your lumbar spine (L1-L5). These vertebrae are larger and they make up your lower back. They connect to your sacrum, which is 5 fused vertebrae that lie in between your two pelvic halves and look kind of like a cupped hand or curved triangle. Your coccyx, or tailbone, is at the bottom.

Stay tuned for more info on individual vertebra and some #moveit posts to get your spine going!

http://en.wikipedia.org/wiki/Human_vertebral_column

Office Pilates: FEET!

Got some aching feet from winter boots or harsh terrain? Check out this easy series to build strength, space and awareness in your feet and lower legs. If you have a pinky ball or tennis ball you will need them!

Want more? Check out all our posts about feet in #monthofthefoot or all our at home programs in  #moveit and all our videos in #swanvideo.

Adventure Time: Montauk in the Winter

Looking for a weekend getaway that won't drain your bank account but will rejuvenate your mind and spirit? Might we suggest a winter trip to Montauk. The ocean in winter is soothing, mysterious, and vast. Everything that the city in winter isn't. 

Getting there.

Located on the eastern tip of Long Island, Montauk is just a hop, skip and a jump from the city on the LIRR! The trip is a little over 3 hours. The perfect amount of time to ease into non-city mode and do a little reading (or napping) on the way. A one-way ticket will run you between $20 and $30 depending on the time of day you travel. 

Upon arrival

The LIRR will drop you off a little over a mile from the center of town. There are usually a few cab drivers waiting for passengers who need a lift into town. Don't forget to get your cab drivers card or phone number so you can call them when you need a ride back to the train station at the end of your trip. In city walking terms, 1 mile is practically nothing, but in the winter in Montauk, with your bags and the very cold breeze coming off the pond, walking is just not how you want to start off your mini vacation.

Royal Atlantic as viewed from the beach!

Pick a Place. Settle in.

Where you decide to shack-up while on your weekend jaunt greatly depends on the kind of vacation you want to have. In the summer, your hotel is a place to put your stuff and rest your head. In the winter, you can count on spending a bit more time indoors. My personal favorite winter hide away is the Royal Atlantic Beach Resort. The rooms are clean and spacious with comfortable beds and good heat. The absolute best part- $100 a night gets you a room directly on the beach. You can smell, hear and see the ocean all day! 

Other options include the Oceanside Beach Resort (a bit farther from the center of town and not on the beach, but very close), Born Free Suites (kitchens in every room), and the Montauk Manor (for your upscale getaway needs: indoor pool, day spa and more). 

Go explore

While just being able to walk on the beach, see the stars and read a book to the sound of the ocean (instead of the sound of traffic) is enough activity for me, there are plenty of other things to do on your weekend getaway. Bundle up for many a long walk on the beach. With months of light winter foot traffic, you can find some pretty stellar shells and other ocean treasures washed up during low tide. Or take a longer jaunt to the Montauk Point Lighthouse. 

My most favorite thing to do on vacation is eat and luckily there are quite a few delicious options open all year around in the village of Montauk. Stop by O'Murphy's Pub for delicious bar food, good beer and great scenery. Anthony's Pancake and Waffle House is a Montauk staple perfect for a casual breakfast. For something a bit more classy, check out Harvest on Fort Pond. Shagwong is another Montauk institution know for delicious food! Hoping for a casual night, watching tv and snuggling to the sound of the waves? Grab a pizza at Pizza Village. All of these places are in walking distance of most local hotels! 

Grab a drink before heading home!

Depending on the time of year, stop by the Montauk Brewing Co. tasting room on your way out of town. Open in early spring of every year, go taste a few local brews and take home a pint glass or two as a souvenir. 

#necksupport: Engage and Lengthen!

Use these exercises to engage the muscles that support your head and neck. These exercises all focus on extension and length. If extension is contra indicated for you- book a session and we will help you find movements that suite your body. 

Diamond arms

Lie on your abdominals with your legs out long and reaching back. Place your forehead on a towel so you can breathe. Rest your arms in a diamond shape with elbows bent at 90 degrees and your fingers almost touching over your head. This is similar to the position you have to stand in when at the airport in a scanner. Take a moment to breathe into your back ribs and feel your collar bones wide. Keep your head and elbows on the floor. Rotate your upper arm so that your forearm and palm peel off the floor in one piece. Replace that arm on the floor. Repeat on the second side. Be careful not to rotate from the elbow down in an effort to get your palm off the floor. It's not how high you lift but where it comes from that matters here. The tops of your shoulders should stay soft and your midline should stay long. 

T arms

Lie on your abdominals with your legs long and reaching back. Rest your forehead on a folded towel so you can breathe. Reach your arms out into a T shape in line with your shoulders. Rotate your thumbs up toward the ceiling and your pinkys towards the floor. Curl your fingers into small fists so it looks like you are hitch hiking. Reach out through you arms and shoulders to increase your wing span. Imagine spinning your collar bones up toward the roof of your mouth. Keep this feeling of width as you float your arms out and up off the floor. Maintain the width as you lower back down. You want to feel the work low between your shoulder blades in your lower and mid traps, not in your upper traps. Your head stays on the floor the whole time. Repeat 10x only lifting as little or as much as you can keep the work targeted. 

Swan

Lie down on your abdominals with your legs long and reaching back. Place your hands underneath your forehead. Inhale to lengthen through your center line, floating your head up in line with the center of your rib cage. Exhale as you come into extension in your upper back. Think of opening through your front ribs, shifting the back of your heart forward and finding long support through your center and legs. Keep lengthening on the way back down. Try a few with your hands staying on the floor and then try a few keeping your hands connected to your forehead staying just as long even if you don't come up as high. 

For more chest opening and extension exercises check out this series from #expand