18.05.2026
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
Sitting
- sitting on the floor or on a chair, straight, relaxed
- hands on the knees - look straight forward: this is the neutral position
- collect yourself in this position
Arms
- there are 4 positions, taken at 1 (start of measure), released on 4 (back to neutral)
- 1: arm forward horizontal, palm down
- 2: arm forward horizontal, arm bent 90°, lower arm up vertical, palm to left
- 3: arm straight up vertical, palm forward
- 4: arm forward horizontal, arm bent 90°, lower arm in front of the body (chest) horizontal, palm towards body
- then left arm the same
- arms always alternating
Practice with full awareness of the clear and regular transitions of the arms and hands.
Level 2 "medium"
Practice level 1 - arms "sequence I".
Arms
- we add another "sequence II" of 4 positions
- arm the same, but hands:
- 1: palm to left, 2: palm to front, 3: palm to left, 4: palm down
- practice 4 pos right, 4 left, the the other 4 right, then left arm
Hands
- we add a hand movement:
- on 2 (of the measure) we turn the hand towards the "other palm pos" (of the other sequence)
- on 3 back
Level 3 "advanced"
Practice level 1 and 2.
Arms
- we add "circular counting" to the arm patterns:
- sequence is: 1-2-3-4-2-3-4-1-3-4-1-2-4-1-2-3
- left the same
- alternate all 4 pos the arm sequence I or II
Hands
- we add another hand movement:
- on 1& we turn the hand towards the "other palm pos" (of the other sequence)
- on 2 back
- on 2& we either lift of lower the hand (relatively from the hand, i.e., if the palm points to left, we "lift" the hand moving towards right, we "lower" it towards left)
- we alternativ lifting or lowering the hand
- after 4 pos, we start loweing the hand first, after another 4 pos we start lifting it again...