The Right Way to Fall - "aim for the meat, not the bone"

Is there a right way to fall?

This New York Times article describes the value in learning how to fall and strategies for minimizing injury during a fall.

here are a few excerpts...

The key is to not fight the fall, but just to roll with it, as paratroopers do. “The idea is to orient your body to the ground so when you hit, there’s a multistep process of hitting and shifting your body weight to break up that impact,” said Sgt. First Class Chuck Davidson, master trainer at the Army’s Advanced Airborne School at Ft. Bragg, N.C.

Accept that you’re falling and go with it, round your body, and don’t stiffen and distribute the energy so you take the fall in the widest area possible,” said Paul Schreiner, a black belt jiu jitsu instructor at Marcelo Garcia Academy in New York City.

...try to take the hit on the fleshiest parts of your body, like the side of your thigh, buttocks and shoulder. “Aim for the meat, not bone,” said Kevin Inouye, a stuntman and assistant professor of acting, movement and stage combat at the University of Wyoming. 

Full article:

https://www.nytimes.com/2017/01/24/well/move/the-right-way-to-fall.html?emc=eta1

or this short url link is "print friendly":

 https://nyti.ms/2jSQS1I

Improve your balance. Take the Balance Challenge January 9

The Balance Challenge! Circuit Training Course

Improve your balance, safely and enjoyably, by practicing the balance challenges in this indoor circuit training course. The exercises are varied and fun. Exercises are scalable so you can practice at the level of challenge appropriate for you. Regardless of your skill level, you can improve your balance and have fun doing it!

Click to see Balance Challenge activities 2015

Saturday January 9, 2016, Noon- 1pm: 

Initial orientation session, $20. Personal training and orientation to the course presented by Suzane Van Amburgh

DIY. Self-directed training for alumni of the orientation session for $10. Suzane Van Amburgh on site and available to offer help and clarification as needed.

Multnomah Aikikai members who attend the initial orientation session for $20, are eligible to return for self-directed training (DIY) at no charge.

"The balance class is relevant for all ages willing to try it. You don't realize how your balance changes as you get older, usually not for the better. However, improvements can be made almost immediately and there are balance exercises for people of all ages and abilities. And it's fun!" 

~ Kristin Mitchell, Balance Challenge Alumna

Your Instructor and balance coach:

Suzane Van Amburgh developed the balance challenge circuit training course and continually improves the stations of the course. Suzane is a martial arts instructor (aikido and iaido), a Guild Certified Feldenkrais Teacher and a balance trainer. She conducted balance testing and balance training protocols at a physician’s office. She is the founder of the balance lab. Suzane brings fun balance challenges, benchmarks to self-assess progress, and an array of resources to help you explore and improve your own sense of balance.

The exercises:

The training course includes a variety of challenges to improve coordination, proprioception, leg and core strength, how we use our eyes, eye/ hand coordination, somatosensory functioning, use of hip joints and spine.

Our balance is influenced and maintained by the eyes, inner ear, and brain working together. The brain receives signals from the somatosensory system and processes that information along with input from the structures of inner ear and the eyes. Proprioceptors in the ankles and ribs are key to one’s sense of balance and the ability to restore balance. Leg strength and joint functioning are essential factors in balance as well.

When you improve your balance you invest in an improved quality of life. What do you feel safe doing? Even a slight erosion of confidence in you balance over time, will subtly narrow the range of activities you choose to engage in. As confidence in your balance grows, you will broaden your options, move freely and enjoy a more active life.

Whether you are rehabilitating from an injury, training for top performance, or anywhere in between, you will find the right level of challenge for you. If are interested in graceful aging, neuroplasticity, fall prevention or improved decision-making, you will find the Balance Challenge Training Circuit Course fascinating and engaging.

Questions?

Contact Suzane Van Amburgh by email: spacetomoveinfo(at)gmail.com

Find your Space To Move at Multnomah Aikikai

6415 SW Macadam Ave, Portland OR 97239

Rolling sequence video for aikido practice and teaching

Beginning Aikido students are often introduced to rolling practice in their first week on the mat. The experience of getting down on the ground and coming up again is fundamental and yet also instinctive. New students have so much going on mentally, emotionally and physically as they begin a new movement practice.

Small rolls, sometimes called "Bucky Ball" rolls or "baby rolls" offer teachers a rich opportunity to orient the new student, practice learning skills, foster attention skills and give them something they can do successfully and improve upon quickly.

For more senior students, the practice serves as a mental and physical warm up, calming the nervous system and relaxing the body.

Bringing attention to what you do and how you do it, matching your breathing to your movement and varying your intention in movement are all excellent ways to prepare yourself for aikido practice.

In this quiet (no-talking) video, Suzane Van Amburgh Sensei demonstrates a rolling practice sequence useful for all levels, from beginner to senior student.  It begins with orientation to the relative position of body parts, rocking left and right. It progresses through use of weight shifts, finding the natural levers and counterbalances of the body, smooth transitions from sitting to side lying and up to sitting again. By the end of the video, the roll has evolved to advanced sequences requiring clear intention, core conditioning, good body control and awareness of the space around you.

Let this post serve as a reference tool and "cliff notes" for aikidoists in your regular rolling practice.

If rolling is new to you, don't try this alone. Come to the dojo or schedule a private lesson with a certified aikido teacher.

Suzane Van Amburgh, shidoin, Multnomah Aikikai

Rolling sequence 5:37 recorded 2015

Trouble viewing the video? Here's the link to the video shared on google:
https://drive.google.com/file/d/0B71m_xdJDqYvekVBdnVSR3lBYXM/view?usp=sharing

Balance Challenge Circuit Training Course

The Balance Challenge! Circuit Training Course

Improve your balance, safely and enjoyably, by practicing the balance challenges in this indoor circuit training course. The exercises are varied and fun. Exercises are scalable so you can practice at the level of challenge appropriate for you. Regardless of your skill level, you can improve your balance and have fun doing it!

Saturday August 1, 2015, Noon- 1pm: 

Initial orientation session, $20. Personal training and orientation to the course presented by Suzane Van Amburgh

Saturdays, August 8, 15, 22, 29, 2015, noon to 1pm: 

DIY. Self-directed training for alumni of the orientation session. Suzane Van Amburgh on site and available to offer help and clarification as needed.

Cost?

Once you’ve completed the initial orientation session on August 1, you are eligible to return on subsequent Saturdays for self-directed training (DIY) at a reduced rate of $10.

Multnomah Aikikai members who attend the initial orientation session for $20, are eligible to return on future dates for self-directed training (DIY) at no charge.

Not a member? Become a Multnomah Aikikai Community Member for $20 per month.

Your Instructor and balance coach:

Suzane Van Amburgh developed the balance challenge circuit training course and continually improves the stations of the course. Suzane is a martial arts instructor (aikido and iaido), a Guild Certified Feldenkrais Teacher and a balance trainer. She conducted balance testing and balance training protocols at a physician’s office. She is the founder of the balance lab. Suzane brings fun balance challenges, benchmarks to self-assess progress, and an array of resources to help you explore and improve your own sense of balance.

The exercises:

The training course includes a variety of challenges to improve coordination, proprioception, leg and core strength, how we use our eyes, eye/ hand coordination, somatosensory functioning, use of hip joints and spine.

Our balance is influenced and maintained by the eyes, inner ear, and brain working together. The brain receives signals from the somatosensory system and processes that information along with input from the structures of inner ear and the eyes. Proprioceptors in the ankles and ribs are key to one’s sense of balance and the ability to restore balance. Leg strength and joint functioning are essential factors in balance as well.

When you improve your balance you invest in an improved quality of life. What do you feel safe doing? Even a slight erosion of confidence in you balance over time, will subtly narrow the range of activities you choose to engage in. As confidence in your balance grows, you will broaden your options, move freely and enjoy a more active life.

Whether you are rehabilitating from an injury, training for top performance, or anywhere in between, you will find the right level of challenge for you. If are interested in graceful aging, neuroplasticity, fall prevention or improved decision-making, you will find the Balance Challenge Training Circuit Course fascinating and engaging.

Questions?

Contact Suzane Van Amburgh by email: spacetomoveinfo(at)gmail.com

Find your Space To Move at Multnomah Aikikai

6415 SW Macadam Ave, Portland OR 97239

Learn the basics of Bokken (wooden sword) Tuesdays in December

Bokken Basics: Tuesdays in December

 In this Center Yourself Tuesday series for December, we will study the fundamentals of sword work using the wooden bokken while practicing an eight part kata. No falling is required in this class. Footwork patterns include pivoting, sliding and stepping forward and backward. If you do not have your own bokken you may borrow one from the school during class time.  Come practice! Center yourself with the wooden sword, balance and breath.

During this class we will:
•    Raise the sword in line with the spine
•    Execute sword motions relative to the center line of the body
•    Move our upper body so it’s supported by the motion of the lower body
•    Develop footwork that supports movements of the sword

By practicing these skills we will :

• make good use of the ground so that gravity becomes a friendly force

• enable our bones to transmit power cleanly so that our muscles can relax 

• engage the left hand so that it knows what the right hand is doing 

• educate the left and right half’s of our bodies to coordinate around a central axis 

• allow our ribs to expand and contract in sync with the rise and fall of the sword and breath 

• allow our eyes to settle and align with our intention 

•  improve our balance so that dynamic stability is realized

“Being centered” and “moving from center” will shift from abstract concepts to tangible experiences.

Your instructor: Suzane Van Amburgh
This class is open to the public for a $10 drop in fee. Free to Regular and Community Members of Multnomah Aikikai.
Tuesdays in December: 5:30-6:00pm

Find your Space to Move® at Multnomah Aikikai: 6415 SW Macadam Ave, Portland OR 97239

Nagoya Aikikai, 2002 part 2: Chiba Sensei, demonstrates ikkyo

This excellent video is worth watching in its entirety.  In this post, however, I want to bring your attention to one part. Toward the end of this video, Chiba Sensei demonstrates ikkyo with Robert Savoca (now Savoca Sensei, and chief instructor of Brooklyn Aikikai).

If you notice at 3:45 into this video, the "cut-down" is shown repeatedly and Savoca demonstrates clearly the ukemi required for absorbing strong, quick force. Notice how his back leg is mobile - ready to move. The back foot comes upward and the head dips downward during the cut. His standing leg supports his movement, his hip joint allows quick smooth motion, he restores his balance the moment Sensei allows him up. He has good control of the counter balances in his body; a good example of managing balance within imbalance.



Title of the video on YouTube: Nagoya Aikikai, Special Un. lesson Chiba Sensei, 02-03 Dec. 2002, part 2

Video not displaying above? Link to video: https://www.youtube.com/watch?v=07DRkWPwwQg

This video is hosted on the YouTube Channel of Amnon Tzechovoy
Part one is also available on his channel (catch ukemi by John Brinsley Sensei in part one). Thank you, Amnon Sensei!

What's your experience of taking ikkyo ukemi?

Aikido Without Falling Down?

Join us for a special Aikido practice...

Saturday May 17th, Noon - 1:00 pm

Aikido Without Falling Down;
The Lines of Engagement

You can practice the principles of aikido without fully losing your balance.

Forgo falling and rolling to explore the lines of engagement:

• Investigate the moment when you encounter your partner.
• Sense your center.
• Experiment with where and when you make initial contact. 
• Discover how you change the angle of encounter. 
• Sense your balance.
• Follow the trajectory of your partner's motion.
• Notice when you naturally take a step to restore balance.

Come and play Saturday at the dojo in a safe, light-hearted atmosphere of lively, sensory learning.

Free to Multnomah Aikikai Members.

Open to the public, no experience required, fee $10.

Send us a quick email to let us know you plan to attend.
Use the contact form in the right-hand column of this page.


Contact us: dojo@multnomahaikikai.com
Aikido Multnomah Aikikai  |  503-246-8120
6415 SW Macadam Ave, Portland OR 97239

Start Aikido practice in October!

Multnomah Aikikai 

Aikido training for all abilities and ages.

Start dates for Aikido 101; Principles of Balance :

Tue. Oct. 1 at 5:30pm

Wed. Oct. 2 at 6:15pm

Sat. Oct. 5 at 10:00am

Tue. Oct. 8 at 5:30pm

Wed. Oct. 9 at 6:15pm

Choose your start date and section:

Aikido 101; Principles of Balance,  Section 1: Wed/ Sat

Fundamentals: Wednesdays 6:15pm - 7:15pm;

Orientation: Saturdays 10am-10:30am; Applications: Saturdays 10:30am- 11:30am
Primary instructors for section 1: Senseis Van Amburgh and Scollard.

Aikido 101; Principles of Balance,  Section 2: Tue/ Wed

Orientation: Tuesdays 5:30pm- 6:00pm; Applications: Tuesdays 6:15pm-7:15pm;

Fundamentals: Wednesdays 6:15pm - 7:15pm
Primary instructors for section 2: Senseis Fleshler and Van Amburgh

View the schedule as it lays out on the dojo's October Calendar

 

Program description:

This course for adults will introduce the fundamentals of the Japanese martial art of Aikido, “The Way of Harmony.”  In a hands-on approach, teachers will provide instruction in the principles of balance, efficiency of movement, falling safely, and practical self-protection techniques.  In a low-stress, supportive atmosphere infused with the joy of practice, students will develop focus and “practice with attention” as a strategy for self-directed learning. Students will learn at their own pace, working with teachers and partners and progressing from static to more dynamic encounters.  No prerequisites.

The program schedule includes Orientation, Fundamentals and Applications. The 30 minute Orientation session precedes the 60 minute Applications class for both section 1 and section 2 participants. All students (section 1 and 2) participate in the Wednesday Fundamentals class.

Fee: $192

Flexible start dates: Tue Oct 1, Wed Oct 2, Sat Oct 5, Tue Oct 8, Wed Oct 9.

Program ends Wed Dec 18 (regardless of start date).

Questions? Contact us or visit the dojo. You are welcome to observe a class any time during regular class hours. Click here for class schedule.

Need a flexible training schedule? Just Start! You may join as a regular member any time.

Contact us: dojo@multnomahaikikai.com
Aikido Multnomah Aikikai  |  503-246-8120
6415 SW Macadam Ave, Portland OR 97239

Aikido; Fall Offerings

Multnomah Aikikai 

Aikido training for all abilities and ages.

1. Orientation to Practice
2. FREE Introduction to Aikido
3. Aikido 101; Principles of Balance
4. How We Roll; improve rolling skills

1. Tuesdays 5:30pm - 6:00 pm
Orientation to Practice learn more...
Drop in any Tuesday, $10, starts September 10

2. Saturday  September 28, 9-10am Children, 10:15am - 11:15am adults.
FREE Introduction to Aikido
Safe, gentle movements, free and fun!

3. October- December
Aikido 101; Principles of Balance
Flexible start dates* -  runs through December 18.

Aikido 101 program description:

This course for adults will introduce the fundamentals of the Japanese martial art of Aikido, “The Way of Harmony.”  In a hands-on approach, teachers will provide instruction in the principles of balance, efficiency of movement, falling safely, and practical self-protection techniques.  In a low-stress, supportive atmosphere infused with the joy of practice, students will develop focus and “practice with attention” as a strategy for self-directed learning. Students will learn at their own pace, working with teachers and partners and progressing from static to more dynamic encounters.  No prerequisites.

The program schedule includes Orientation, Fundamentals and Applications. The 30 minute Orientation session precedes the 60 minute Applications class for both section 1 and section 2 participants. All students (section 1 and 2) participate in the Wednesday Fundamentals class.

Aikido 101; Principles of Balance,  Section 1: Wed/ Sat

Fundamentals: Wednesdays 6:15pm - 7:15pm;

Orientation: Saturdays 10am-10:30am; Applications: Saturdays 10:30am- 11:30am
Primary instructors for section 1: Senseis Van Amburgh and Scollard.

Aikido 101; Principles of Balance,  Section 2: Tue/ Wed

Orientation: Tuesdays 5:30pm- 6:00pm; Applications: Tuesdays 6:15pm-7:15pm;

Fundamentals: Wednesdays 6:15pm - 7:15pm
Primary instructors for section 2: Senseis Fleshler and Van Amburgh

Fee: $192

*Flexible start dates:

Tue Oct 1, Wed Oct 2, Sat Oct 5, Tue Oct 8, Wed Oct 9.

Fall Term ends Wed Dec 18 (regardless of start date).

View the schedule as it lays out on the dojo's October Calendar

4. Saturday,  11:45am, October 26
"How We Roll" 
workshop to improve rolling skills (details forthcoming).

Register for any of the above by email: 
dojo@multnomahaikikai.com

Questions? Contact us or visit the dojo. You are welcome to observe a class any time during regular class hours. Click here for class schedule.

Need a flexible training schedule? Just Start! You may join as a regular member any time.

Contact us: dojo@multnomahaikikai.com
Aikido Multnomah Aikikai  |  503-246-8120
6415 SW Macadam Ave, Portland OR 97239