August 28, 2016

Your Head is Too Slow

“Your head is too slow”

Sound familiar?

In a lesson with my partner, we were working on Reverse Turns in Slow Foxtrot. His teacher told me, “Your head is too slow.”

My immediate thought, of course, was to turn it faster.

But how? Is it just – try harder? Put more activity in the muscles so it goes zoom-zoom?

That part was left up to me.

I thought about it. It seems that it was a timing issue, but was it the movement that was too slow? Was it the moment of the initiation of the turn that was off timing?
Was it both?

I puzzled it over. I went off on my own to experiment with turning sooner, turning faster, any permutation I could find.

My first instinct was to try harder to turn my head faster.

“A little faster,” was her comment, and I guess it was faster, but it didn’t feel “better,” to me. I was working harder and even though my head turned faster, it felt tighter and a bit uncomfortable. I tried again.

“Better, but still too slow.”

I rubbed my neck and let out a breath and tried again.

“Dance isn’t comfortable,” came to mind, something I'd heard in various forms through the years.

Why not? Why should it not be comfortable in the body, even if there’s a lot of muscular activity? I never find working out to be uncomfortable at the gym. Even feeling the burn when I lift, it’s a good, healthy kind of effort. It’s not a bad feeling at all.

So why then, should dance be any different?

Why shouldn’t it be natural movements that fit in the design of the body perhaps taken to an extreme? There’s effort. There’s work, the muscles may burn, but it’s all a healthy coordination, some parts working in one direction, counter-balanced by opposing and correlating areas in another. And it happens as a Whole, dynamically in movement and in coordination with a partner.

That’s the dream.

I tried again to turn my head faster in the Reverse turn and realized something.

The problem was the verb tense.

Because it isn’t about “turning” the head, I realized. No matter how hard I move the muscles to turn my head, it’s too slow. I cannot think and then move fast enough to turn my head in the exact, precise, micro-timing that makes for really great dancing. I’m not even close to good-enough.

Active verbs for turning the head make me move my head actively.

An epiphany.

I let my brain quiet down. I thought about not doing the turning, so not “turning” my head but “letting the head turn,” when it does, as my body moves under it.

Letting my head be free on top like it has a ball bearing joint and the head spins freely.

An image came to mind, a feeling; like the pinnacle of a swing. You pump your legs to get there and then there's a floating moment of change and....624486_jj.jpg

I thought into my body before I moved. I breathed and released way up high inside my head, that tiny place I’ve come to know,

And moved my body and let my head be free on top.

My body wound up under my head, winding up one way, and just at the point of change, that freedom allowed my head to just..let go and there it was. Not turning, but turned.

What is faster?

Pushing a ball down hill manually? Or letting it roll downhill?

My neck released and my head rolled down the slope created by my sway.

Faster than thought.

That’s what I learned in myself, to find that place inside my body and use it, and it is what I teach:

The inner workings of the body. It is both freedom and control.

Translating words into actions without effort.


P.S. New classes will be starting soon in dance studios nearby. Sign up here for my email list – Dana’s Dance Diary – so you don’t miss anything!

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August 7, 2016

Living from the Heart

Hello my friends,

Living from the Heart -

Have you ever done this? Are you living this way now? The other day I realized that only now, only at this point in my life, am I really putting my whole heart into what I love, and I want to share that with you. Happiness brings a warm feeling inside that just...wants to reach out and warm other people, too.

I’m not even teaching during this transition...just something to share, from the heart.

As you may know; I’ve relocated to Sunnyvale, and in the transition I lost my studio space. That has both good and bad elements; hard, because I miss seeing my students, and wonderful, because I’ve been using this time to put my whole heart into what I love.

Here’s the scoop:

I’ve been dancing, of course, and as an AT teacher, I can’t help noticing the resonance between my dance training and the Alexander Technique. I’ve been experimenting on myself as I dance, connecting it with Alexander principles. I’m using this to create a program for freedom and effortless movement for dancers. Even if you aren’t a dancer, the ideas work; I’ve tried them out, with good results.

I want to share what I see and what I know, what I’m discovering, with the world – especially with dancers who live right where my heart is. I just feel so....expansive...and want to share. So to all my friends and family – a warm hello.

I really am happy enough to call out to the neighbor upstairs on her patio, whom I've never met. I did that today, true story, just to say hello and talk about the ducks walking over to the fountain.

Did you ever find something really yummy and want to tell your friends? Something deliciously good?

That’s how it feels to me….finding space and a sense of nothingness yet everything is working, in my body. It’s light and effortless and yet there is definitely focus. Focus but not tight, not at all. I get it in moments now and I know that will grow to be how I am, on the dance floor. That’s how it works with the Alexander Technique; it drops in, in moments and then those moments grow into just being how you are. It’s working. And it’s yummy.

I do hope you’ll join me on this journey! I blog in Dana’s Dance Diary. It’s an exploration of movement and dance and AT principles, and some musings on life.

I share whatever I learn; have you been following along? You are welcome to learn along with me!

I hope you're enjoying this. If you are...please go right ahead - share my blog posts – this one or any other. I'm excited about discovering ways to dance with ease, finding freedom and balance in my body - and sharing what I know.

With much love for all the dancers who feel the muse,


P.S. And please sign up for my email list so you'll get the blog posts, right to your inbox.

Right here - it’s quick and easy

“Except for the point, the still point,
There would be no dance
and there is only the dance.”

~ T.S.Eliot

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July 31, 2016

The Missing Piece

Hello my friend,

Have you ever wanted something but felt paralyzed and can’t seem to bring yourself to take action?

You know the thoughts – oh why did you do that? Why did you eat that muffin after you’ve been so good all day? Why did you stay up too late watching that movie instead of catching up on sleep?

I know about being frozen in fear. Not only do I stop dead in my tracks, I beat myself up afterwards, for good measure.

Like anyone, I have fears and thoughts and (ugh) emotional overwhelm, and I can get lost in that for hours on end. Then I beat myself up for having gone into the fog. Until I remember…that this is it.

Long ago I took a program called est and had a profound experience…of nothing. What's out there? Mostly, what I choose to see.

Yes, I have goals, and yes, it’s in my interest to act as if I’ll live forever and work towards them,

but right here, right now, this is it.

There is nothing more - there's nothing more profound - it's just moment by moment by moment.

Seeing the sky, feeling the sun. I have a goal and you have goals but that’s then and right now is when we live.

And what you have inside of you, right now, is enough.

One of my friends has been searching for motivation in his life. He’s looking for something to go towards, rather being motivated to avoid something bad (like not having money to pay bills). He wants something bigger than himself, to bring himself forward into a larger purpose.

And I had this thought….that maybe there's nowhere to go.

Maybe there isn’t even something to find.

Maybe being right here right now is all there is and maybe where he is – where you are, my friend, reading this – maybe it is enough. Maybe who you are, is enough and I want you so much to get that message.

This is what stops me in my teaching and my dance; the fear that who I am, is not enough, and that people will find that out about me. If I get out there on the dance floor, all my flaws will show.

But my soul will also show, and that will shine, because I love to dance. I truly do.

And as a teacher, what I have to offer is good enough to help, and that matters.

Do you sometimes feel like something is missing?

I'll tell you a little story...

Once upon a time, there was a stone-animal kind of thing that had a missing piece. He rolled about all over the world looking for it. A wonderful writer named Shel Silverstein wrote the story of that rock, in a book, The Missing Piece.

In the story, the rock keeps searching for something that will complete him. He goes on and on….trying to find the piece that’s missing, that chunk of emptiness in him, to be filled. He finds one piece of rock that fills up his missing chunk, but then he can’t talk or sing because his mouth is full. It’s a wonderful story…

One day, he kind of gives up and just sits there.

And a butterfly lands on him.

The rock didn’t realize what he’d found…or more like….what had found him. So he went on and left the butterfly.

But they keep finding each other… You really might want to read this little book. It’s a children’s story….except it isn’t.

Whether you see yourself as the rock, or the butterfly,

It’s about being content and wholly in the moment, just being you.

Dancing in class, one day our teacher worked with us to dance with our whole self. That means you're not just going for the end result of getting across the floor or doing a particular figure, but being more aware of more of the Whole - moment by moment the whole self, inside and out, being inside the music and the music inside you.

I love dance. I just love it. With my flaws and imperfections, the more of me I can bring to dancing, the more of me feels good.

It is a world unto itself and my mind and body that all too often feel like two disparate entities, merge into One and I lose that sense of being outside of me, talking to myself with that little voice. I’m just inside, and in the moment, I feel complete.

Maybe there’s something my searcher-friend enjoys and whatever that is, maybe that’s enough. Maybe it’s as simple as enjoying being a rabble-rouser; it kind of sounds like it, to me.

You could try and figure out, “why am I the way I am?”

Go ahead, ask it five times; five levels of “why,”

And the answer may come to you, or it may be the same each time and no more profound.



Because why?

Because Because.

That’s perfectly logical to a child.

My brother and I used to drive our mother up a tree with that argument, “because,” “Because why?” “Because….because.”

It is, because it IS.

The world needs you to be you.

We need rabble-rousers poking little holes in our paradigms and letting a bit of light and laughter in along with a new point of view.

Who you are is enough
Missing piece and all.



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July 23, 2016

One Good Letting Go Leads to Another - in Life, and in Dance.

Hello my friends,

Have you ever noticed how one change cascades into another?

It’s like walking into a dark room and turning on the light. The light goes everywhere…

Life changes are like lighting a flame. I only moved five miles down the road, but it is light years away.

Downsizing is not simply departing from a large place to small.

It is changing a way of life,
Letting go of the past so I can be more fully present in the Now.

Feeling fearless as one good letting go leads to another.

Changing the basic way I move in dance is also about letting go. I'm focusing on releasing some tightening that happens in my neck and back that I hadn’t noticed before.

I have to practice this, because that old habit of tensing up, dies hard. You can read more about how it works here.

As I release the tension I notice a sense of lightness and flow, like water…

It feels like “nothing” yet I'm used to feeling "something." What kind of something am I used to sensing? It’s probably tension, because when I release tightness in my legs and feet, the “nothing” feeling comes. I only became able to tell the difference by noticing its absence. I had to let it go, on faith, to find it.

Changing how I move in Dance
Changes how I feel inside of myself
Like water changes shape…

Doing a Marie Kondo on my life
And my dancing.

Letting go of unnecessary tension, working less and moving more…feels like I’m someone else and yet, in a deep way, more me.

Join me in this exploration....I'd love to hear from you!


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July 19, 2016

When Less is More...

Hello my friends,

Thanks for stopping by. Pull up a chair and have a cup of coffee with me :).

I sat out on my patio this morning for the first time in quite a while. I took my coffee and a pad of paper and told Rafi*, “Mom’s going to have a think.”

I sat on the old green chair from Starlite, moved the spider plant over on the table, and tried to sort out all the thoughts in my head.

It felt like too much work.

I told myself, “Just sit.”

Or, as I say to my students, “First, we Stop.”

So, I sat!

I sit now, just enjoying my coffee and the feel of the air.

Watching the maintenance people working, driving their little carts filled with the tools of their trade and self-importance. They buzz all around the pathways in the complex, stopping at different units to fix things.

I suddenly see a very pretty spiderweb catching sunlight up in the corner of my patio. There are two webs, partly completed or partly broken; I’m not sure. Are they from two spiders ganging up on bugs? Or is this one very ambitious spider?

Quieting down and breathing more freely…

I notice that the tree in front of the entrance on the left side, has pink flowers on one branch. I look at the tree on the right; one branch has masses of pink flowers waving in the air. I knew they were there on some level but I'd never really noticed them.

Sitting here…smelling the green scent of cut lawns and newly pruned bushes. A breeze waves through the leafy spider plants and they are in motion like ripples on the shore.

The more I look, the more I see. Details of life are everywhere; does noticing them make us more alive?

I enjoy the last sips of now cool, French press coffee. The air is pleasantly cool on my bare arms.

Stopping what I call “thoughts" is allowing something else to bubble up.

More noticing
Deeper breaths
Less thinking.

The day calls.


*Rafi, my Japanese Chin; 5 1/2 pounds of sweetness.

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July 10, 2016

How does a free neck lead to happiness and harmony for dancers?

Hello, my friends,

How does a free neck lead to happiness and harmony for dancers?

First the neck, releasing into length without effort
Ah, it is easier to breathe…
And the head, so lightly poised on top, and free.

This combination of a free neck and lightly poised head, creates conditions for the back to release wide.

Continuing that widening out from the back through the arms into frame is a natural extension.

Noticing that your arms are connected through from your back rather than disparate objects hanging from your shoulders.

They are part of the Whole, part of finding balance and harmony with the spine.

As the neck is free and the head can swivel freely on the end of the neck, the whole system quiets.

As the nerves are quieter and less jumpy, the whole Self comes to a state of quiet

And in the quiet you are more sensitive and able to respond to your partner because
You feel it more

You can feel it more because your own body is quieter and not distracting you.

Happiness feeling the freedom in your own neck,
Leading to harmonious expansion into frame.
Connecting with your partner and being quiet inside yourself,
So there is a blending yet maintaining your own form.

The body moves under the head and for this to happen, the neck must be free.

When your neck is very free, coordination, balance and control improve.

I love teaching dancers how to find this freedom.

Freedom of the head and neck are at the core of the Alexander Technique.

Moving in accord with the design of the body, finding freedom.

Happiness and harmony for dancers.


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July 9, 2016

A Song to Princess Leia

“Change is doing something against the habit of life. “
-- F.M. Alexander

Leaving my home of nearly 28 years brings joy and also some sadness. I think if I had stayed there, I'd never make any of the changes that I so want.

As I organized spoons in a drawer in the new apartment, it felt awkward. The drawer was on the wrong side of the sink. I laughed at myself and said, "Change is doing something against the habit of life."

Change happens. I'm a bit nostalgic. It will be okay.

Rafi is eating less even though Leia isn’t there to steal his food. He misses her.

He runs through the house looking – then goes to sleep on the little pad that was Leia’s from puppyhood – against his habit that is to curl up on the big doggie pad or in the round bed that is no longer there.

Change is stretching to maintain my poise by actively thinking moment by moment rather than trying to find the feeling from the time before.

It keeps the energy continually renewed and alive rather than abandoning the present moment to try and retrieve a feeling from the past.

It is the intention to move my energy actively through my body Now & Now & Now & Now again. Dancing in the Now.

I try this. Today, I can only sustain it for a minute at most but I know that will change as this way of being more alive in movement, becomes my new habit.

Facebook doesn’t understand that she’s gone; it suggests a picture from one year ago today. My sweet Princess Leia with a smile on her face. Here is a puppy picture for you:


She lives in my heart in memory but I am also looking for her today as Rafi does; she’s just in the other room, always in the other room...

She died a few weeks ago after bravely surviving heart failure for a year and a half. She died as she lived, graciously offering a gift by passing in her own time, here at home, with Rafi and me.

Sadness is sharp, it makes me cry out loud.

And it is soft, remembering the feel of sweet little Leia’s fur, soft as a bunny, sweetness in her puppy face all her life.

Sadness isn’t so bad when it flows like water; it is a river of tears, and it is fitting to grieve. It is being stuck holding it as I’ve done in the past that is not healthy. Holding sadness is like holding the river. Try. Try again. The river always wins…

I notice how it is hard to keep my head up when I’m holding on to sadness. Holding emotion must be connected with tightness in my neck and shoulders.

I let my head float up and my spine flow upward and I let go; not of the love for my little dog but of the holding on to the river, holding on as if it will bring her back…as if I let go into sadness, she will be gone from memory. I let go and the sadness flows through me. Now & Now & Now again, I flow in and out of my grief, feeling her as if still alive. I remember she loved blueberries from my breakfast and I think of her as I share them with my Rafi-dog.

Sitting outside next to a croton plant with bright, tiger orange and jungle green leaves. Sipping coffee and watching the color flow like an orange river in sunlight, like a river of sadness and love.

Being unstuck in grief is going against the habit of life. It hurts, but it is very alive.

Twice in the last three days, I’ve nearly gotten off the freeway at the exit to my old house. I walk in the front door, say, “hello babies,” and have to correct myself: “hello, Rafi.”

Rafi runs through the house searching for her. He looks at his bed but instead, goes to Leia’s little pad, and sleeps.

In Memory

Princess Leia

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July 1, 2016

Happiness Is a Free Neck

Hello my friends,

How are you today? Are you making plans for the holiday?

Coming up on the Fourth of July weekend, I am thinking about freedom a lot.

I am going through changes in a good way; selling my home of 27+ years is huge, but downsizing is turning out to be wonderful. When one friend heard the news, he only said one word: "Freedom!"

Freedom is a theme in the body, too. I think of that in dance; of the balance between freedom and control.

Sometimes I can’t help seeing the things that block people’s movement.

When people dance and their heads are out of alignment, sometimes I want to say right out loud, “Let the cork out of the bottle!”

How can you pour a glass of wine if the cork’s still stuck in the bottle?

How do you put ketchup on the plate for your French fries this Fourth, if the top is still on?

It’s a lot more work if you only release the cork slightly, then upend the bottle and pound it on the bottom while ketchup comes out drip by drip.

Work too hard and it pops out too suddenly and – I think we’ve all had this experience – a great, huge gob of ketchup flies out and goes everywhere.

Too much or too little, neither is good.

The same principle holds true with neck tension and the position of your head. There's a delicate balance and the approach you take to finding that freedom has a definite effect on the results.

This is what F.M. Alexander discovered; that the relationship between the head and the neck, and your head and neck in relation to your torso, is the primary influence on your entire system of movement. He called it the Primary Control.

As an Alexander Teacher, I look at this balance.

What is needed is freedom.

Freedom, and also, a special kind of control, for real balance. If you explore this with me, you will come to a point of inner knowing of that moment when it happens; when your head and neck are poised delicately and freely with each other, in harmony with the body. Often, as you tune in, there’s a subtle feeling, of nothingness.

Letting the muscles of the neck release so the head can float up.

The head floating upward takes pressure off the spine. Your neck is relieved of the weight of the head, and neck tension melts.

Take the pressure off a spring and it bounces back.

The spine has springiness to it, and when pressure from above is released, it opens into length. Upward….as well as down.

There can be a sense of the bones hanging and your back releasing into length. As pressure eases, your shoulders release as well, and as they rest and spread out sideways, your arms and legs can release out from your body, swinging freely.

All this to prepare the body for dancing: it starts with releasing the neck and letting the head come into balance. This is what I teach my students; Applied Alexander®, applying the principles of the Alexander Technique to dance.

Happiness is a free neck.


This Fourth of July, may you be free and happy!


P.S. If you are enjoying my explorations, please click here so you never miss a post!

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June 22, 2016

Little Moments, a Walking Meditation

Hello my friends,

I took a walk instead of going to the gym today. It was early evening, warm and light.

Walking out of doors caught my senses unawares. I spend a lot time at the computer these days, thinking and reading, writing and working.

The scent of the trees and flowers brought me back into my body. Instead of walking while thinking about how to solve problems, I suddenly noticed roses, roses everywhere next to picket fences of older houses in the neighborhood.

I noticed loquats. Have you ever eaten loquats? There is tiny, delicious fruit inside the skin and smooth, big seeds within.

I was so aware of my ears and nose, hearing birds trilling and chirping, catching sweet scents drifting on the air.

I stopped in the vain hope of finding scent in a hedge of white roses. My luck was better with big, red roses, round like baseballs and intensely fragrant.

One huge rosebush was pruned into a huge conical shape, a giant solid mass covered in yellow-orange roses. We nodded hello, or at least I liked thinking that the breeze was part of some larger design.

One step at a time and feeling more alive, I kept on.

Trees! I kept seeing more and more fruit trees right on my block. Fig trees growing over the fences, loquats, laden with fruit. Prickly pear; sweet if you know how to gather them. A bounteous world was outside my front door yet I took it for granted and hadn’t even seen it.

I found the same attention helped me in dance class tonight.

It was a walk from rose bush to rose bush, from fruit tree to fruit tree. So many things I hadn’t noticed that pop into awareness.

I went slowly, enjoying the moment. Noticing my head weight on my foot, space in the hip joint, pressing the foot down. And then there is the Whole and in that blessed moment I cannot sense the parts… Noticing the fruits of attention is happiness on my feet.



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June 14, 2016

While I Dance, I Have No Problems

While I dance, I have no problems.

I feel like myself.

When I’m not happy, the thing that helps the most is to get up and dance.

I don’t know why it’s hard to do – actually when I’m down, what’s hard is starting – but that habit has saved me many a time from the machinations of my own mind.

In fact, I created a little game to play that helped and I’ll share it here with you.

I used to play an imaginary joke on the world when I danced.

On days when I felt overwhelmed, I’d get dressed up, go to the dance studio as usual on a Saturday night, pay the entry fee, put on my shoes, and dance the night away.

What I didn’t tell anyone is that I played a secret game. I’d imagine taking a great, big white box tied up with a pretty red ribbon and bow in the middle. I’d breathe all my troubles and worries into the box – worrying about getting the next contract, tracking down the customer on that old account who flew the coop, feeling pressed for time to bake for my son’s big soccer tournament the next day – I put the whole list of things to do into that box in my imagination.

I’d leave that box outside the dance studio door in hope someone would steal it away.

Then I’d dance, and while I danced someone else was holding my woes.

At midnight, I’d go outside and it never failed; there was that box, waiting for me to pick it up. 984786_gift_1.jpg

Dancing worked its magic, though and the box was somehow always lighter, easier to carry, somehow I felt bigger and the troubles felt smaller.

Dancing still works for me that way, even though I’m training in ballroom dance rather than social dancing. It takes my entire attention to dance with the whole of me and still pay attention to the parts. It’s a happy world of endless exploration. I’ll never be good enough yet somehow…just being there… I am.

Dance is a journey I take with my whole self and so is the Alexander Technique. AT helps me feel at home in my body and more alive. And THAT is a gift I love to share.

Here’s to aliveness! Yours and mine.



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June 9, 2016

Morning Coffee; Applied Alexander®

Hello friends,

Thanks so much for stopping by. Join me...

On my patio in the morning with my coffee

Birds singing

Light on a single strand of spider web

A little breeze

A bird’s nest in the crevice under the patio, above.

What do I want? This is a good question that I have been asking myself for the past couple of years.

I just moved out of my home of 27-28 years.

A year from now I’ll be a lot smarter.

That’s what I tell myself and defer judgment till then.

Right now, I notice my shoulders relaxing, dropping down.

The back of my neck is softening.

I notice nothing – more – I notice nothingness.

Birds sing.

My little Rafi-dog is sleeping.


Finally stepping back; pausing after years of non-stop activity.

A moment to just sit and a place that allows it.

I notice that I do not miss my old house.

I do not need to wait a year to be smarter.

Happiness happens now.



*Applied Alexander® is my exploration of applying the principles of the Alexander Technique to life. Thank you for sharing your thoughts, in the comments section!

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May 13, 2016

Applied Alexander®: Dance!

Hello my friends,

What it is about the Alexander Technique that matters? Underneath it all, why do I do it? Why should anyone?

I was practicing dance with a partner and his take on it is that Alexander Technique helps with body mechanics and alignment.

I said, “Of course, everything works better; you’re better aligned and can move with less effort.”

Alignment matters! However, that’s still not why I do it.

It’s not only your position being in alignment, it’s quality of movement. It’s smoothness and ease vs. pushing and force. Power to move by a controlled release…ahhh….what a feeling…. slide018th.jpg

And that’s it.

It’s the way it feels….really, really good. The inner sense of my body is open and electric and it flows. It feels like all the channels are open from my head down my body through to my toes.

You know how you sense your body if you close your eyes and think inwardly, like an inner vision of your own structure?

This work changes my inner vision and also how it feels.

It’s much lighter and freer than muscling through movement from the outside in! Release outwardly along the lines of your body and then stretch; you will have longer reach. Sense your own head weight more clearly and fine-tune that precisely over your toes; you will have better balance.

My exploration is to use this in movement and to share that with other dancers. Applying Alexander’s discovery to movement for ballroom dance.

If Dance is a feeling, what feeling is that dance for you?

I want to feel my body electric and alive. Seamless and open inside; I don’t want to feel anything really, but flow….

How would you like it to be? Please me know in the comments, below!


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