Hi, I'm Deborah Mendosa and we're going to do a bar work class today. So just to give you a little bit of background and information about my experience with the Fletcher bar work. Um, I began studying with Ron Fletcher in the mid nineties and he talked a lot about bringing the organization of the equipment work to a standing posture standing organization. And he always talked about even when you would discuss with Clara as he was opening his studio in La, that he wanted to go further with the work. He wanted to take it somewhere, he wanted to take it to vertical, he wanted to take it across the floor. And that was what really inspired some of his bar work that he did.
The other element was he was really out in the world teaching a lot. So after he was no longer in his studio, he taught in the workshop environment and a lot of times he was places he did not have equipment available to him to use. So he used what was available, which are a lot of times was a floor and perhaps a bar. And how could he get the expression of the reformer work of leg and foot work that pressing through space on the reformer and bring it to, like I said, the bar because that's what he had available. And that built the whole body of work that became the Fletcher bar work.
Um, so it wasn't pulling that from elements of dance that we use a lot of dance terminology when we're teaching because it's information we already know. Um, it's terminology that is already out there in the world that defines a lot of the movements that are similar to what we're doing. But the body of work was really about how do we take an expression of those [inaudible] principles and the experience we have on the equipment and take it into a movement standing experience and then ultimately moving it even across the floor. And that was the progression and the development of Ron Fletcher's bar work. So here we go. Alright, so nicely placed, making sure you're not too close to the bar. You have what you want.
A nice arm lengths distance away from your bar without locking into the elbows. And then go ahead and let's just bring the arms down to the sides just to begin and starting. We'll lift all 10 toes away from the floor, drawing the shoulder blades up as well and exhale, gliding them down the back as you lengthen the toes. And again, lifting Hello
Inhale, reach and even more. Exhale pulling into fists and double breath. Traveling the arms up.
Finding a plea, a folding hip, knee and ankle and length. The name tall, pressing to the right ball of the foot and progressing through the heel and the left. And here again
Reach into the heels. Pull up through the low belly and lower down. One more time and finding that flex rotate now in the hips, turning the legs out and pull the sit down. Take an employee eye opening from the hips, zipping up through that low belly. Feel that link all the way through the top of the head and plea and stretch.
The opening coming from the hips. Last set and stretching. Tall, harassing to the right ball of the foot, pressing through the heel and down flight. Relevate feel the weight into the balls of the feet. Rotate in the hips. Place in the heels and Liam parallel making sure the knees right out over this toes. Two more.
Again, making sure that the weight is staying organized on the feet, not rolling forward through the arches. Two more sets. Last set. Hold it here. Open a little deeper. Zip up a little bit more and right arm. We'll lift up and place it down and low arm coming up.
Open it to the side and looking out over the hand up and place it down and lift to ope. Coming up and down again.
Been linked in through the legs.
This is a rotation of the pelvis to place the feet, one in Brighton, front of the other and back to the center. Keep going, lift, rotate the pelvis, reach through the heels, lift, rotate the pelvis, reach to the heels.
Pull in the belly through that length down through the sitz bones.
Relevant and low or plea and linkedin relevant and the lower. Shifting the weight onto the back leg, pointing through that front foot, going into a Rhonda Xom stirring leg in the hip. Reach it to the back, coming to that parallel position in the back. Keep that lift up out of the standing leg and circle it to the front and again, turning the leg in the hip region to the back.
Lift and twist and lift and open the chest. Lift. Rotate the chest, lift and open the chest. Last time, rotating the chest to the bar. Relevate up. Twist the hips and center a [inaudible] just to center yourself here.
Lengthening up. Feel that rotation through the chest and plea and stir edge. Plea and stretch. Two more good. Holding the here, bringing that front arm up and open to the side and plea a and lengthen ple and lengthen. Relevate pulling straight up. Rejean pulling straight up. Try not to lower yourself as you reach the heels alternating.
Plea a and lengthen Relevate and oh, keep trying to maintain the evenness of the hips. Watch the tendency of one, let one hip come up as you lower the heels, keep them level coming up and low arrange. Shifting the weight onto the back leg. Point through that foot. Ron Duchamp stirring the leg in the hip. Keep pulled up on that standing leg as it reaches to the back and circle it around to the front. Stir the leg pulling up.
So really feel that articulation of the leg as it turns out and then opens into the hip as it comes to the back.
Then roll through that foot and shift and region to the front, rolling through the foot, sliding the foot back slightly so it's in line with your other foot and bringing the arm up, lifting the chest, rotate to face that bar and lift and open. Look out over that hand. Use that breath. Inhale to come up. Oh, put it out. Inhale and coming back to the bar and relevant, a up twist and low or turning out. Bringing the heels together and bleed and stretch back to parallel plea and lengthen.
Let's cross the right foot over the left and turn yourself all the way around so your back is facing the bar nice and wide. Feel that openness across the shoulders, hands, place wide on that bar and turning the legs out from the hips to work in the rotation legs. Still thinking of that same organization. We were just working in the Egyptian pattern of that length out of that standing leg. And we're gonna do posses four on the right and then four on the left. Here we go. And
Left side up. Stepping out
Back leg comes up to passe. Step to the lunch, traveling back, coming up, reach to the line and up. Hands to the bar. Play. Sit down, left leg. Ah, lunge away up, stepping out, coming up. Reach to the lunge and up, back to the bar again. Passe up and line up and lunge. Pulling up. Reach to the back and up. Back to the bar. Last time coming up and up and launch. Coming back, pulling up.
Reach to the lunch. Coming up and place. Hands are only on the bar. Shoulders are down. Finding an extension through the upper back. Draw the shoulder lays down. Lift the sternum.
Think slide your hands out across the bar to open the chest even more. Lengthening up to vertical and again, glide in the hands wide. Feeling that opening across the chest and then laying thinning through the spine as you come up and opening. Good. Reaching and lifting. One more time.
Good. So now right like comes to pass a smaller lunch. Stepping forward, slide in the hand, keep them on the bar, slide them towards each other, drawing the shoulder blades together. Lift that sternum even higher. Pull yourself back to vertical and down other side. Reach. Stretching the arms back to that bar. Hold it there.
Pull it back and down again. Coming back. Lift and stretch. To that extent, lift and lower [inaudible] and stretch one more and stretch. Cross that left foot over the right and turning around to face your bar again. Full breath polling to Relevate. Zipping up through that low belly. Take it all the way out through the top of the head. Full breath, controlling the lower the heels down.
Pulling up through that midline of the body all the way out the crown of the head. Lowering that down. So working more with the extension of the spine. Coming up with your relevant. Lean in towards the bar. Draw those shoulder blades down. Lift the sternum, find extension through the upper back. Let's stay here for breath deep and that extension, pull back from that low belly lift low worrying the heels, plea a and stir a hatch.
Relevate pulling up.
Feel that here. Lift that sternum even higher, pulling back. Come up and low or relevant, coming to the bar. Shoulders down, lift, pulling back. Come up and low or pally a both arms reaching up. Stretch them out, turning the palms to face back. Chris, crossing the arms behind you. Keep that going. Feel that rolling open of the shoulders, that widening of the collarbone last set and reach out all the way up. Chris crosses overhead.
Pull up from that low belly and low and again, plea a and linkedin feeling that lift from the low belly and low please. And stretch and lift. And hello. Rolling up through the spine to full breaths
Roll the right shoulder and back together and stepping out.