Simple exercise for coordination, sensing the body, balance, sense of rhythm, transitions.
Level 1 "basic"
Move always with the music (the steady tone playes the eights, i.e. double as the speed of the actual measure, which is in 4). Count inwardly (or loud) 1, 2, 3, 4 (each count gets two played tones).
Arms: right up-forward on 1 to the horizontal, down on 2, left up-forward on 3, down on 4. You may explore different speeds of the arm transition - quick movements till continuous movement.
Legs: right foot moves forwards (as if to make a step) and remains liftet in front of the body (normal step width) on 1, back (to zero position) on 2 (together with the arm), left foot the same on 3 and 4.
Head: moves to right on 1, back on 2, to left on 3, back to front on 4.
- Practice with full awareness of the clear and regular transitions of the arms and legs. Use the three different musics (different speed).
- You may practice different combinations (arms+legs, arms+head, legs+head, all together).
- You can alternate the beginning side (left or right) of each element, e.g. arms start with left, legs with right, or arms and legs start with right, head to left. Whatever combination.
Level 2 "medium"
Practice level 1.
Choose a particular "sequence" of starting points of each element: e.g. arms start right for 2 measures, then start left for 2 measures, feet the same for 4 measures. Or change starting arm every measure, starting foot every 2 measures, head all 4 measures etc.
Level 3 "advanced"
We practice level 1 and 2, and we add circular counting to the arm movements (every arm movement one count). See what you recognize then.
Circular counting will be explained and practiced in later exercises.
Choose circular counting for the head movement (you may extend head movment to 4 directions: right, up, left, down): after 4 movements, start with the 2nd, and so on... practice with counting loud, inward, and finally without any counting - just sensing, listening to the music, feeling the rhythm and pattern...