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 forward on 1 to the horizontal, down on 2, forward on 3, down on 4, left forward to horizontal on 2, down on 4. Then the same but arms changed. Continue alternating.
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 (for four counts), back (to zero position) on the next 1 (for four counts), left foot the same, feet alternativ.
- Practice with full awareness of the clear and regular transitions of the arms and legs. Use the three different musics (different speed).
Level 2 "medium"
Practice level 1.
- practice with closed eyes
- bend your body slightly to the side on moving the foot, back with the foot, alternativ right/left
Level 3 "advanced"
We practice level 1 and 2.
- for the bending choose different patterns, e.g. right/left/left/right, or 3x right, 3x left
- choose a pattern for the feet (r or l), e.g. 1x right, 2x left, 2x right, 1x left