List of exercises
A1 Centred in the surround
Experience your surroundings as a circle. Bring the arms in from there to the center, and from the centre back to the surrounding circle. (Repeat). In the center also experience the surrounding circle. Arriving in the surroundings - experience your center returning.
Video: The small gesture for Au
B1 Streaming down with A. Streaming up with U
Bring the arms up, feel into the space behind and let them, and stream down. Bring the arms forward and stream up with them. (Repeat) In streaming down allow yourself to be carried from behind. Bring your arms forwards and let that bring your weight forwards. In streaming up deepen your connection to the ground.
C1 U in the body and A in the arms
Create an U going down through the body from the heart. Keep the feeling of U in the legs whilst opening the arms in an A. Take note of the in-streaming quality of A in the arms and the light-filled quality of U in the body.
D1 Yes and No
Let your left leg make a semicircle forwards, bring it back in a straight line. Let your right leg make a semicircle backwards. Bring it forward in a straight line. Repeat: Slowly roll the foot down Y/N- get inwardly bigger. Y/N- Stay centered and speak out heartily from your center. Yes - No.Yes - No. Yes - No. Yes - No. Yes - No. Do the whole exercise one more time.