Improve body and mind, and grow a few inches (Bodybalance)

Member Name: mvwmail

Product:	Bodybalance
Date:	03/07/02 (3607 review reads)
Rating:

Advantages: Reduces stress and chance of sports related injury

Disadvantages: You might ache a bit in places you didnt know existed after the first session

What is Bodybalance (now known as Bodyflow)?
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Bodybalance is a mind and body fitness programme set to uplifting music that promotes strength, flexibility, concentration, relaxation and self-awareness. It combines traditional eastern disciplines such as controlled breathing and conscious relaxation with dynamic new techniques.

Who developed it?
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Bodybalance is one of a suite of fitness programmes developed by Les Mills, an organisation based in Auckland, New Zealand. It has a reputation of one of the best run and most profitable clubs in the world. Les Mill's programmes are distributed to licensed agents around the globe (500 clubs in 40 countries).

Who is it aimed at?
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Bodybalance is ideal for those people who feel tired, weary and lethargic, but struggle to fit exercise into their lifestyle. Bodybalance is a low impact workout i.e. it does not feature any bouncing around. It promotes flexibility and strength so lack of these two attributes is not a valid excuse for not taking part (as I originally thought). In fact lack of flexibility is good as you can really see the improvements in a very short time


What is involved with Bodybalance?
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Bodybalance is a combination of three well-established disciplines, Tai Chi, Pilates and Yoga.

Pilates - Developed in the 1920s by the legendary physical trainer and founder of the Pilates Studio's, Joseph H. Pilates, The Pilates Method is an exercise system focused on improving flexibility and strength for the total body without building bulk. Not surprisingly, some of the first people to use the Pilates Method were dancers such as Martha Graham and George Balanchine.

The Pilates Method is not just exercise however. It is a series of controlled movements engaging your body and mind, performed on specifically designed exercise apparatus and supervised by exte
nsively trained teachers.

Tai Chi - There is some contention as to the origins of Tai Chi. It was founded around 1390 by Chang San-Feng who developed the 13 basic postures. Tai Chi promotes suppleness and elasticity as opposed to hardness and force. It is essentially a moving form of yoga and meditation.

Yoga - Developed in India, with a history of more than 5 millennia. It focuses around body postures known as Asana?s, with meditation and breathing. The modern understanding of Yoga is the improvement of mental-awareness, physical fitness and stress control.


What part of my body is worked?
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The Skeleton - The programme allows the spine to move in all directions therefore promoting strength and flexibility by correcting alignment, freeing joints and releasing pressure. This stimulates circulation, and corrects poor posture. Pain and tension usually leave the body

The Muscles - Tense muscles are usually short and tight. Yoga postures help to relax and lengthen all muscles with a slow non-violent stretch, relieving tension and lowering risk of muscle strain or injury.

Nervous System - Yoga can relieve symptoms of stress.

Endocrine (Glands) - Cleanses with glands and helps in regulation of the metabolism through increase of hormone production.

Respiratory / Cardiovascular - Heart is strengthened and massaged, lung capacity increases and the bronchioles maintain their elasticity

Lymphatic / Immune system - balances and strengthens the immune cells increasing the bodies ability to fight infection. The lymph glands are stimulated helping the drainage of the body tissues.


Who can do it?
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Everybody can take part in a Bodybalance class. Sportsman and women will benefit from the training, as the improved flexibility will reduce the chance of injury. Different options to certain routines enable pregnant women, people w
ith problematic backs or joints to benefit. Also, as already mentioned there is no leaping around.


What are the benefits?
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You will stand straighter. Feel stronger, Become more flexible and more physically and mentally aware. It is also known to relieve pain, reduce stress and increases endurance. It can also allow you to achieve body-symmetry, i.e remove the tendency for people to have a weak side


Where can I do it?
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Call you local gymnasiums for availability of courses, or see the official Bodybalance site (see below) for nearest local agent.


What should I wear?
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Bodybalance requires loose comfortable training gear (loose shorts and t-shirt) that allows total freedom of movement. The class is usually done barefoot though trainers can be worn.


A standard workout
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There are several Bodybalance workouts. The following is based on the music from Bodybalance 14. Throughout I will be referring to Yoga positions, I suggest visiting the Yoga sites listed at the end of this review for visuals as opposed to me describing in meticulous detail.

Stage 1 - This is the most surprising section for those who have never done Tai Chi. Some very simple movements over a 3-4 minute period leave the body with an internal glow and ready to perform the rest of the class. All the movements are done from a strong stance; feet wide apart, knees slightly bent and the stomach 'zipped up'. However even though the posture is strong the body should be relaxed and breathing should be natural and easy.

Gains - Preparation of mind and body for exercise

Music - Sangha?s love for Amitabha by Oliver Shanti


Stage 2 - Here we start the first of the Yoga routines the 'Surya Namaskar', or 'the Sun Salutation'. This is a series of postures (usually 12) performed
in a single graceful flow, with the emphasis on breathing in tandem with the moves. Often used as a warm up, the Sun Salutation builds strength and increases flexibility. A single round consists of two complete sequences, one for the right side of the body and the other for the left. In Bodybalance a total of 2 complete rounds are done. A sample Sun-Salutation routine can be found on YOGASITE (URL below) with diagrams.

Some typical Yoga Postures used 'Mountain Pose (Tadasana), Plank, Downward Facing Dog (Adho Mukha Svanasana), Crocodile, Baby Cobra (Bhujangasana), Child Pose, Lunge, Forwards Bend (Uttanasana)

Gains - Flexibility, Strength, Concentration

Music - Shortened version of Myth by Delirium (featuring Joanna Stevens) taken from the Album Poem


Stage 3 - Standing Leg Strength - Again several Yoga routines and poses used in this section such as The Warrior, and the Triangle This is the first section, which actually tests the resolve of the participant. Some of the postures twist the body to the extreme. The postures are easy to get into, but difficult to maintain.

Yoga Postures used - The triangle (Trikonasana), The Warrior (Virabhadrasana), Tadasana (Mountain Pose)

Gains - Flexibility, Health (Inner body massaged)

Music - Truly Madly Deeply by Savage Garden


Stage 4 - Balance. Here we start to develop the body's ability to balance. Plenty of one-legged stands here. A useful tip to maintain balance easily, pick a totally immobile spot in front of you and stare at it. There is no point staring at the person in front as if they topple, so will you (a proven point). This gives you a focal point and promotes stability.

Yoga Postures - Mountain Pose

Gains - Concentration, Balance

Music - She by Elvis Costello version


Stage 5 - Hip-opener. Plenty of Downward facing dog here. From that position, one leg is raised into the air, then brough
t down in front of the body. By leaning forwards the leg muscles are stretched. There are several of these done, combined with some forward bends. This is where the body is bent at the waist until tips of the fingers touch the floor. Weight is transferred forward onto the hands and the arms are net so elbows point at the ceiling. To come up from this position, the knees are bent and the body weight naturally shifts backwards.

Yoga Postures - Downward facing Dog (Adho Mukha Svanasana), Head to Knee (Janu Shirasana), Forwards bend (Uttanasana)

Gains - Flexibility of legs and spine, Strength, Rests heart and neck

Music - Nobody want to be Lonely by Ricky Martin and Christine Aglirua


Stage 6 - Abdominal's - This is the hardest part of the whole workout, the Abdominal?s. The routine starts with a 'Hover move', where the body is held completely straight resting on the forearms and the toes.. this is followed by some one arm balances and then bicycles. The less said about this section the better.

Yoga Positions - Plank

Gains - Abdominal strength, Improved posture

Music - My Love don?t mean a thing by J Lo


Stage 7 - Back - Most of this routine is performed lying on the front, my lifting the upper body in slow careful moves, and then bending the knees and lifting them off the floor just slightly exercise the back. Regular cat stretches ease out the kinks.

Yoga Postures Used - Catstretch, Bridge (Sethu Bandhasa)

Gains - Increased flexibility, release of back tension, lessens chance of back strain by strengthening lower back.

Music - Steal my kisses by Ben harper


Stage 8 - Twists - From a downward facing dog, the body is put into a half spinal twist, with one knee bent, the other leg behind, one hand on floor whilst the other reaches to the ceiling. Following this there is a swan position.. difficult to describe (sorry), but none to difficult.
Then the piste-de-resistance (is that how it is spelt?). Lying face down on the floor, hands under the shoulders the chest is raised a inch of the floor and held, down and then repeat. From this baby croc position the body is pushed up into down dog. When you can do this pat yourself on the back.. Its damn difficult.

Sample positions - The half spinal twist (Ardha-matsyendra-asana), the Swan, Baby croc, Downward facing dog.

Gains - Increases flexibility and strength to the spine, elevating stiff necks and upper back tension. Also massages the internal organs due to compression of the Abdominal's.

Music - Like a Bird by Nelly Furatado


Stage 9 - Hamstrings. This stage begins with the familiar downward facing dog. From this position we jump into a Hindi Squat (crouched down, legs wide, hands in prayer position between legs). From here we stand, and then one leg is crossed in front of the other, the body bent at the waist until the hands touch the floor. Body weight is shifted onto the hands and then one leg is raised. Feel that hamstring stretch!

We then do some arm stretches.. workout done

Yoga positions - Downward facing dog, Forwards bend

Gains - Leg strength, Increased flexibility

Music - Breath by Faith Hill


Stage 10 - Relaxation. Too many people make the mistake of thinking that this section can be left, and tend to depart the class. Even though this stage seems to be simply lying down having a nap, it is actually a Yoga routine called Shava-asana (The Corpse). It is about Conscious Relaxation, being aware of your body touching the floor, and forcing those parts to relax. It is important (and difficult at first) not to fall asleep, as it is usually in the instructors training to promote serious relaxing.

If you find yourself falling asleep during this routine you should increase your breathing. If your mind is restless focus on a particular part of your body su
ch as the back of your heel and imagine them sinking into the ground.

Music - Wave of Light by Deuter


Stage 11 - Awakening - Getting your body from the floor to a standing position in a 2 minute period, very slow, very meticulous

Music - A Day without Rain - Enya


A personal perspective
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Some honesty about myself prior to staring body balance..

- No regular exercise for 8 years, but plenty of excuses
- 31 years old and 2 stone overweight
- About as flexible as the angel of the north (for international visitor?s, this is a very large metal sculpture in north east England)
- A serious back problem (back aches almost everytime I get up in the morning, office job), and a curving spine due to weak stomach muscles.

I have started doing both Bodybalance and Bodypump (and a few spates in the Gym for CV). In 6 weeks I have lost 1 stone, have had no back trouble AT ALL, and my posture has improved so much that folks are actually noticing. I can say with all certainty that Bodybalance is responsible for the posture improvement.

Without a doubt I am addicted to Bodybalance, I have started actively doing yoga at home (A few sun salutations in the Morning, or when I need to relax before bed). The only problem is that when I hear 'She' I tend to want to stand on one leg, which is a bit embarrassing in the supermarket.


Where can I get more information?
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Bodybalance - www.lesmills.com (Official site of Bodybalance) Your Local Gym with Bodybalance classes

Pilates - http://www.pilates-studio.com/

Yoga - www.santosha.com/asanas/asana.html (Index of Yoga postures)
www.yogasite.com (Index of postures plus some routines)

A special thanks to Gwen and Andy of the Regency in Blackburn for making exercise fun..

Sometimes!

Summary: Bodybalance (Bodyflow) is an awesome all-round exercise class for all ages and levels of fitness