List of exercises
A1 Straightening up out of the thighs
Gently stroke your thighs. Slowly become upright whilst remaining anchored in the thighs with your consciousness. How do your feet feel afterwards?
B1 O with empathy
Bring your hands in front of your heart and move along a circumference as if you would hug a tree without your fingers quite touching. Fill the space created with empathy.
Video: The basic O gesture
C1 O in the legs
Place the toes slightly apart, relax the legs, by bending the thighs outwards a little. Create the sensation of bow legs. You don`t need to bend the legs strongly, a slight bending and a light tension is enough. The stomach stays relaxed.
D1 Walking O
By creating a tension in the hand, lead the legs in a half circle forwards and then in a half-circle backwards. With a little practice you could also lead the movement from further above. If that is too difficult then carry on doing it from below.
Video: Walking O
E1 O above, below and behind
Bring the hands to the heart and form an O. Feel the arms and fill the O with warmth and mindfulness. Until you feel the straightening effect in the whole body. Create on O from the heart towards above. Fill this gesture with warmth and mindfulness. Perhaps experience how this activity deepens your connection to the earth. Create an O below, from the heart, and fill it with warmth and mindfulness. Perhaps experience how this opens the space above. Create the O from the heart, below and behind. Perhaps you experience that the heart zone is opened and warmed. To finish, create the O once on the horizontal plane in front of you.