gyrotonic - Alonzo King LINES Ballet

LINESALONZO KING B.F.A. at DOMINICANThe GYROTONIC® & GYROKINESIS® ExerciseMethodologies & their Incorporation into theB.F.A. Program Curriculum“I want music in my body and poetry in my body, and I want to beskillful without struggle; it has to come without struggle.”- Juliu Horvath, founder of theGYROTONIC EXPANSION SYSTEM®The GYROTONIC® and GYROKINESIS® Methodologies weredeveloped in the mid-1980’s by Juliu Horvath, a Hungarian raised inRomania, and a former ballet dancer with the New York City Opera.After Juliu experienced many personal struggles and chronic illnesses,along with a career ending injury. He spent many years in self-exploration,studying yoga, acupuncture, and meditation. These experiencesnot only led him along a path of true healing, but also inspired him tocreate a new movement system that could offer the same benefits asyoga, dance, gymnastics, swimming and tai chi, but which was notdirectly derived from these exercise modalities.The GYROTONIC EXPANSION SYSTEM® is a holistic approach tomovement that is designed to meet the needs of people of all agesand abilities. Some of the benefits of the GYROTONIC® andGYROKINESIS® practice include increased strength and flexibility,renewed energy and vitality, and a general sense of calm and wellbeing.1

2“The GYROTONIC EXPANSION SYSTEM® has been an integralpart of my career and my life. As a young dancer, I was evaluatedannually as being too weak to sustain a life in dance. I had manyinjuries. Through the use of this system, I became one of the strongestdancers in the LINES Ballet company, and I had one of thelongest careers. Also, once I became an instructor of this system, Ihad a supplemental income that allowed me to save for my future. Iam so happy to be able to offer all this to the LINES Ballet BFA atDominican students.”- Debra Rose, BFA GYROTONIC® andGYROKINESIS® Director“The LINES Ballet BFA at Dominican Program is incredibly fortunateto be partners with SF GYROTONIC® in this truly innovative andunique four-year curriculum. The GYROTONIC EXPANSIONSYSTEM® supports, deepens, and enlightens dance training,equipping our students with the tools and knowledge they need forlong, healthy careers.”- Marina Hotchkiss, BFA Program DirectorThe GYROTONIC®EXPANSION SYSTEMThe GYROTONIC EXPANSIONSYSTEM® is a unique exercisesystem based on the opening andarticulation of the spine and jointsin the body. This system works withthe body to stretch the muscles andjoints, while also strengthening theseareas at the same time. Exercisemachines with rotating handles andpulleys with weights are used to workthe different muscle and skeletalgroups of the body to increase rangeof motion and develop coordination.These exercises are performed withspecific rhythmic breathing patterns,allowing a more aerobic workout thatstimulates the cardiovascular system.The GYROTONIC EXPANSION SYSTEM® helps create a balance offlexibility and strength within the body through movement. This balanceis beneficial to all kinds of athletes, especially dancers, whereversatility, endurance and gracefulness are demanded. The systemhelps the body to become less prone to injuries, and also acts as acomplementary option for the rehabilitation of injuries and deficiencies.The GYROTONIC®methodology allows fortotal freedom within themovement, helping thebody and spine reachtheir potential capacitiesand preparing boththe body and mindfor movement with adeeper awareness andunderstanding.3

The GYROKINESIS® Exercise SystemThe GYROKINESIS® methodology is one branch of theGYROTONIC EXPANSION SYSTEM® that focuses on thearticulation of the spine. Through a series of rhythmical exercises thespine is undulated, opening up the joints, loosening the muscles,and providing a full-body workout. The key to the GYROKINESIS®exercise system is fluidity; each posture is accompanied by breathsequences that connect the movements, making them seamless andnever stagnant.Want to see the GYROTONIC® andGYROKINESIS® systems in action?While seated on stools, the classbegins with a self-massage thatstimulates the senses. The spine andpelvis are initiated though a series ofarching, curling, bending, twisting,and spiraling movements. Themovement continues to the hip,knees, hamstrings, and so on, untilthe body has been warmed up andfully activated.Floor work follows the stool work,and the ideas are further carried intolying down positions. The movementprinciples of the GYROKINESIS®exercise method allow dancers toget a better understanding of thekinesthetic way the body moves, anddirectly apply these concepts to theirballet classes.Click the image above to watch an informational video createdby members of the Alonzo King LINES Ballet BFA at DominicanUniversity of California Class of 2013.45

“Coming from a history of multiple stress fractures in my shins andmetatarsals, as well as psoas injuries and a herniated disc in mylower back, the GYROTONIC® system has helped considerablywith strengthening the areas that need it in a proactive way. TheGYROTONIC® methodology so strongly correlates with dancethat I can apply knowledge from the GYROTONIC® exercisesinto my dancing, to help make me more aware of the things thatmight cause an injury. I feel as though I am doing injury preventionwhile dancing.”- Mary Goetz, BFA Class of 2015Incorporation of the GYROTONIC® and GYROKINESIS®Exercise Methodologies into the BFA Program CurriculumFRESHMAN YEAR• Introduction to the basic principles of the GYROTONIC EXPANSIONSYSTEM® in twice-weekly GYROTONIC® and GYROKINESIS®classes• Learn Level I GYROTONIC® Pulley Tower workouts, individualizedsettings and exercises on Specialized Equipment, and ‘Awakening ofthe Senses’ in the GYROKINESIS® exercise system• By the end of the year, students are able to take themselves throughtheir own GYROTONIC® and GYROKINESIS® workouts to addresstheir unique bodies and needsSOPHOMORE YEAR• GYROTONIC® Level I Pre-Training Course: Students learn theprogression of the GYROTONIC EXPANSION SYSTEM® and beginto investigate how this system is taught to clients. This is the first steptowards certification in the Level I GYROTONIC® methodology• Further exploration and refinement of Level I GYROKINESIS® systemas students learn the full 60 and 90 minute workoutsJUNIOR YEAR• Students learn several Level II GYROTONIC® Pulley Tower workoutsand continue to refine their understanding of underlying principles andtheir application to dance• GYROKINESIS® Level I Pre-Training Course: Students break downthe 60 minute class format and learn the subtleties of this work. Thisis the first step towards certification in Level I GYROKINESIS®methodlogySENIOR YEAR• Students who have completed their Foundation Training and who areGYROTONIC® Apprentices have the option to work with a Trainerat SFG to fulfill their Supervised Apprentice hours to work towardscertification• Students who are already certified or who are choosing not to pursuecertification continue their work in the Level II GYROTONIC® systemand focus on learning more exercises on the Specialized Equipment• Students learn workshop Level II GYROKINESIS® workoutsBy the end of the four-year BFA program, students have all the tools andaccreditation they need to take the Final Certification Course for the Level I6 GYROTONIC® methodology and become Certified Trainers.7

The GYROTONIC® and GYROKINESIS®Methodologies in DanceMany of the GYROTONIC® and GYROKINESIS® principles learned inBFA group classes can all be fully applied to the program’s dance trainingin order to help students become stronger and wiser dancers. One of themain principles that is found throughout the GYROTONIC EXPANSIONSYSTEM® is the idea of the body’s energetic nucleus (seed center) andits relationship to the rest of the body (the fifth line energy channels). TheGYROTONIC® methodology teaches that this energetic center and itschannels are the basis for continual energetic flow, an invaluable element ofdance. Through these channels, energy can be properly directed in order tomaximize output. This principle, along with many others in GYROTONIC®and GYROKINESIS® exercise systems, ultimately brings an elevatedawareness to dance technique in order to lower the chance of injury andprolong one’s dance career.The GYROTONIC® and GYROKINESIS®Methodologies in LifeAs in dance, the principles of GYROTONIC® and GYROKINESIS®methodologies can all be applied to everyday life. The system harnessesand teaches a sense of whole bodily awareness that allows people tounderstand how the body works, moves and changes over time. Thesystem can help the body better understand how to work more efficiently invarious environments, leading to increased energy, healthier lifestyles, andphysical longevity.Contact:Marina HotchkissBFA Program Directormarina@linesballet.org415.863.3040 x281Katherine DisenhofBFA Program Coordinatorkatherine.d@linesballet.org415.863.3040 x238Informational Booklet Created by:Phillipa ArmesBrandi BreshearsRachel FurstIlaria GuerraLinda Steele IIKaylee Tang(Members of the Class of 2013)Photography By:Phillipa ArmesDebra RoseSan Francisco GYROTONIC®GYROTONIC®, GYROKINESIS®, and GYROTONICOwner & Authorized Master TrainerEXPANSION SYSTEM® are registered trademarks ofdebra@sfgyrotonic.comGyrotonic Sales Corp and is used with their permission.415.863.37198 9