11.05.2026
Simple exercise for coordination, sensing the body, sense of rhythm, transitions.
Level 1 "basic"
The music (left hand) plays 4/4 measure: counted 1 & 2 & 3 4
Feet
- feet are going with the rhythm
- when the measure starts (on 1): first one step forward (on 1), starting with right, left joins (on 1&) and then on spot
- next measure: left one step backward, right joins and the on spot
Arms
- the right arm moves continuously to forward horizontal during counts 1 & 2 & - it arrives on 3 and stays there
- next measure: the arm moves back to neutral, arriving at 3 (same rhythm and speed)
- then left arm the same
- arms always alternating
Practice with full awareness of the clear and regular transitions of the arms and legs.
Level 2 "medium"
Practice level 1.
Feet
- we add to the foot pattern:
- measure 1: on 3 make a step/stretch forward with the right foot, back on 4
- the forward foot touches fully the ground, leg stretched, for this the other knee bends slightly to give way, body remains straight (left backward similarly)
- measure 2: the same with left, but backward (on 3), back (to neutral) on 4
Arms
- we practice twice right arm, twice left arm
- then twice left arm, twice right arm
- ...
Level 3 "advanced"
Practice level 1 and 2.
Arms
- we add to the arm pattern (two arm movements instead of one):
- 1st as described, 2nd time arm raises up to vertical (top), palm forward
- left the same
Feet
- on the step on 3: turn with the full body (also arms) to the right, back on 4
- also on the next step backward
- next time turn to the left on forward step and backward step
- the continue alternating the turn every 2nd step