Tutorial #3006

Ron's Clock

5 min - Tutorial


Experience a whole-body, percussive breathing technique with this quick tutorial by Diane Severino. She demonstrates Ron's Clock, which was developed by her teacher, Ron Fletcher, to work on breathing with movement and rhythm. She starts by going over his seven standing cues, then moves onto the full clock.
What You'll Need: No props needed

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(Pace N/A)
Apr 09, 2017
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Hi, I'm Diane Seberino and I have the honor right now to teach you my teachers piece of work. Ron was a piece of work. It's called Ron's clock and he's quite famous for it now and homage in honor of him. We can't just start it. It's going to be an arm, whole body, percussive breathing technique because of breathing is the word he coined for how to take in air and out air with movement and rhythm. I'm not going to technique you too much with the breath is other, you know the Fletcher pilates. We'll go into that, but before we start again, because of Ron, the seven standing cues, he was very specific about it. Seven standing queues. First of all, you foot centers. You want to be on the feet that the building blocks is a foundation of the body.

You're just gonna lift your toes, taking an inhale and lower them down. This is, we're just setting up the body parts. Lift the toes. That puts the weight on the big toe, the Pinky toe and the center of the heel. There's a triangular base of support. Now we're going to lift the toes and we're going to lower them. See How that lifts the arches?

You standing on your feet now you're not rolling out or in. That's Q1. Now magnets. The magnets are closed. Magnets are the toe joints, the inside of your ankle bones, the inside of your knees and your upper thighs. Those are pressed. They're pressed and pulled together, so we have a foot centers and magnets. They're closed working up to the bolts, the bolts or from the side of your hips.

That means your buttocks is going to be squeezed tight like you have a dime between the cheeks of the butt. Don't lose your feet or your magnets. Now where does the stomach muscle start? Low as you tell Moan, that pulls back towards the tailbone. That's the base of support for your lower back. So we have the foot centers, the magnet, the closed side of the hips are drawn in because you squeezing the butt and that lower abdominal is pulled in. If you've been holding that, it's work. This is not relaxation. Your body is working, working up from there. The girdle of strength is pulled up.

We worked everything up until past the navel. Remember when the abdominal start low? Now we grow up the head of that. The breath is in the rib cage, the whole rib cage, the back and the front. As you take your inhale, the lungs will open or the rubes will open and then they'll decrease in size.

So it's a proud movement. The shoulders are down. The neck is freedom move, which is going to be important because this is a breathing exercise we're going to do. You want to collect tension in your neck? Try not to. Now we're going to go and progressions. You're holding this a shaking a little bit. I am. Let's go over them again.

Foot centers lifted toes. Put them down. Magnets close your legs. A sip through a straw. Now you hit at the butt tight and the bolted bolted the girdles up. We're going to breathe the breath. The shoulders are down and you free the neck. Those are seven.

Stand excused. Now the body is ready. Okay, I have to say this to you. Still holding it. Your muscles are working. It's good exercise. The arms are not going to be held in front of your thighs. They're held to the Sadie or thighs, not behind you, not in front to the side. There's a nice roundness to the arm. Your hands are going to be close. Fingers are going to be close together. Now it's going to be an arm lifting to the side, but where does the origin of that lift come from?

It's held on the back, on the couch of your arm, and the outside of your shoulder is what's going to start the movement. This is going to give you a nice shape to the cap of your shoulder. All right, we're going to take two small and has got that ready position pulling up out of the crown of the head when it take to sniff. Two lab, two, three, four, six, nine. Yeah. 11 12th [inaudible].

It takes a bear. Palms away. Press the air from underneath the arms. Head slightly up headphone Presti air grow. And how Ron always finished [inaudible] and so to up Ron's clock.

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1 person likes this.
Thank you for sharing detailed Fletcher breath work on PA.
It brings authenticity to my Pilates work as an instructor.
LOVE THIS! Thanks for sharing!
Loved it! Thank you
Love it! Thank you so much!
Thank you Diane., I've learned so much from you!
Thank you Diane!!! You are my former, and original teacher!! I always go back to my foundation with you and Michael P.
Maria Pitillo
Patty Hafen
Very honoring to Ron Fletcher. Thank you for honoring us with it.
Thank you! Beautiful!

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