Contact to the ground

Transcription

1 Contact to the ground Lie down on the floor, as flat as possible. Let your arms and legs rest on the ground. Close your eyes if it feels comfortable. Focus on how your body takes contact to the ground. In each body part, you should notice whether the contact is distinct or blurred, light or heavy. You may feel a difference between the right and left side of your body. Take contact to the ground and search to give in to gravity. Start with your heels, continue to your lower legs, knees, thighs, buttocks/pelvis, lower back, back, shoulder blades, shoulders, upper arms, elbows, forearms, hands, fingers and finally the back of your head. Search to be aware and to observe what you experience in your body, without judging anything. BBAT Movement sheet August 2017 No. 1 of 22

2 The invisible movement The movement may begin with Contact to the ground. Place your palms at the movement centre, the area between your navel and your breast bone. Your hands are opposite each other without your fingertips meeting. Your elbows, shoulders and arms rest on the ground. Take contact with the movement centre with the palm of your hands. Search to be aware of your breathing without judging or having to change anything. Seek to ignore the thoughts that may come up by returning to your palms contact to the movement centre and the movement there. Optionally, you may add a M-sound when you exhale. BBAT Movement sheet August 2017 No. 2 of 22

3 Closing legs together Lie down on the floor, as flat as possible. Let your arms and legs rest on the ground. Close your eyes if it feels comfortable. Imagine a vertical axis starting from the top of your head and running down through your body, ending between your feet. Close your legs together effortlessly towards the vertical axis, and release. Search to initiate the movement from your movement centre. Look for lightness and play in the movement. Seek to observe the difference between closing and releasing. You may complete the movement with The invisible movement or by moving in a way that is comfortable for you. BBAT Movement sheet August 2017 No. 3 of 22

4 Symmetrical stretching Lie down on the floor, as flat as possible. Let your arms and legs rest on the ground. Close your eyes if it feels comfortable. Start by closing your legs towards the vertical axis and then stretch from the movement centre down through your lower body and release. Repeat a few times. Let your arms slide along the ground until they are stretched above your head but only so far that it does not cause discomfort. Close your arms towards the vertical axis and stretch from the movement centre through your upper body and release. Repeat a few times. Combine the two movements. Close towards the vertical axis and stretch from the movement centre throughout your whole body. Search to observe the difference between closing and releasing. BBAT Movement sheet August 2017 No. 4 of 22

5 Symmetrical stretching with lightly clenched hands and bended ankles Lie down on the floor, as flat as possible. Let your arms and legs rest on the ground. Close your eyes if it feels comfortable. Clench your hands lightly as if you are holding a small bird inside each hand. Bend your ankles so that your toes point towards the ceiling. Start by closing your legs towards the vertical axis and then stretch from the movement centre down through your lower body and release. Repeat a few times and seek to stretch through your heels. Let your arms slide along the ground until they are stretched above your head but only so far that it does not cause discomfort. Close your arms towards the vertical axis and stretch from the movement centre through your upper body and release. Repeat a few times. Combine the two movements. Close towards the vertical axis and stretch from the movement centre throughout your whole body. Search to observe the difference between closing and releasing. BBAT Movement sheet August 2017 No. 5 of 22

6 Asymmetrical stretching Lie down on the floor, as flat as possible. Let your arms and legs rest on the ground. Close your eyes if it feels comfortable. Start by closing your legs towards the vertical axis and then stretch from the movement centre down through your lower body and release. Repeat a few times. Let your arms slide along the ground until they are stretched above your head but only so far that it does not cause discomfort. Close your arms and legs towards the vertical axis. Stretch from the movement centre throughout alternately the right and left side of your body, releasing before you change sides. Search to hold your vertical axis stable and your awareness in the movement centre. Search to observe the difference between stretching and releasing. BBAT Movement sheet August 2017 No. 6 of 22

7 Stretching from the upper centre Lie down on the floor, as flat as possible. Let your arms and legs rest on the ground. Close your eyes if it feels comfortable. Let your arms slide along the ground up to the level of your shoulders, or as close to this point without provoking pain or discomfort. Search to let your arms rest towards the ground all the way from your shoulders to your hands. Your arms should be at the same level. Take contact to your upper centre, which is at the level of your breast bone. Stretch from your upper centre through your arms and hands while they rest against the ground and release. Search to observe the difference between stretching and releasing. Optionally, you may add a M-sound to the active part of the movement, the stretch. BBAT Movement sheet August 2017 No. 7 of 22

8 Star stretching with legs together Lie down on the floor, as flat as possible. Let your arms and legs rest on the ground. Close your eyes if it feels comfortable. Start by closing your legs towards the vertical axis and release again. Stretch from the movement centre down through the lower body and release. Let your arms slide along the ground up to the level of your shoulders, or as close to this point without provoking pain or discomfort. Search to let your arms rest towards the ground all the way from your shoulders to your hands. Close your legs towards the vertical axis and stretch from the movement centre throughout your whole body arms, legs and head. Release. Take contact with the movement centre and search to observe the difference between stretching and releasing. BBAT Movement sheet August 2017 No. 8 of 22

9 Star stretching with legs apart Lie down on the floor, as flat as possible. Let your arms and legs rest on the ground. Close your eyes if it feels comfortable. Start by sliding your legs to a comfortable position. Then let your arms slide along the ground up to the level of your shoulders, or as close to this point without provoking pain or discomfort. Search to let your arms rest towards the ground all the way from your shoulders to your hands. From the movement centre stretch throughout your whole body arms, legs and head. Release. Take contact with the movement centre and search to observe the difference between stretching and releasing. BBAT Movement sheet August 2017 No. 9 of 22

10 Closing and opening Lie down on your back. Bend both legs and bring one leg at a time towards your chest, until they both rest there. Let your arms embrace your knees and gently pull them towards your chest a couple of times, so that your lower back is lightly stretched. Take contact to the movement centre and close your pelvis and rib cage towards the movement centre, which makes your knees move towards your stomach/chest and release. Take contact to your breathing. When exhaling, close, when inhaling release to let the air back in. Optionally, you may add a M-sound when you exhale. Let your breathing and the sound be effortless. BBAT Movement sheet August 2017 No. 10 of 22

11 The bite Lie down on your back with your legs bended and your feet on the floor. Take contact to the movement centre and close your pelvis and rib cage towards the movement centre and release. Now take contact to your neck and search to let go of any tensions. Then take contact to your breathing. When exhaling, close, when inhaling release to let the air back in. Optionally, you may add a M-sound when you exhale. Let your breathing and the sound be effortless. BBAT Movement sheet August 2017 No. 11 of 22

12 Sitting balance on a stool Sit down in a way so that your thighs are clear of the chair seat. Place your feet and knees in a comfortable position. Let your hands rest on your thighs. Take contact to your vertical axis by shifting your weight from side to side to search for balance. Lengthen effortlessly up along the vertical axis, and release. Let your shoulders slide up towards your ears and release. Take contact the area between your neck and head. Do small no movements, followed by yes movements, with your head. Now shift the weight back and forth in your upper body to search for balance along the vertical axis. Take contact to the movement centre and the breathing. Optionally, you may add a M-sound when you exhale. Let your breathing and the sound be effortless. BBAT Movement sheet August 2017 No. 12 of 22

13 Sitting balance on a cushion Sit down on the BBAT cushion so that you sit stable and without discomfort. Lengthen effortlessly up along the vertical axis, and release. Let your shoulders slide up towards your ears and release. Bend alternately towards the right and left side. Search for a good balance by returning to the vertical axis in between each side bend. Take contact to the area between your neck and head. Do small no and yes movements with your head. Do small pendulum movements back and forth with your upper body to take contact to the vertical axis. Then bend forward as far as your balance allows and straighten up again. Place the back of your left hand in the palm of your right hand. Let your thumbs meet and your hands rest against the lower part of your stomach. Now take contact with the movement centre and your breathing. Optionally, you may add a M-sound when you exhale. Let your breathing and the sound be effortless. BBAT Movement sheet August 2017 No. 13 of 22

14 Standing balance Stand on the floor. Lift one leg at a time and let your foot drop down on the floor. Repeat until your feet find a comfortable place. Shift your weight forth and back across your feet while you keep your balance. Seek to see if you can land with most of your weight on the front of your foot. Loosen up your knee joints by making small springy movements. Search for flexibility of your hips and lower back. Let your shoulders slide up towards your ears and release. Take contact with the area between your neck and head. Do small no and yes movements with your head. Sense a vertical axis throughout your whole body from the top of your head down to the point between your feet. Complete the movement by loosening your calf muscles; obliquely bend/kick your lower leg backwards a few times. The movement can continue with Heel bouncing BBAT Movement sheet August 2017 No. 14 of 22

15 Standing balance with heel bouncing The movement begins with Standing balance. With your weight on the front of your feet, flexibility in your knee joints and stabile vertical axis, you raise your heels off the floor and release them again. Your heels should be raised slightly, just to be clear of the floor. The pace is fast, but effortless. Search to find a sense of lightness and freedom in the movement. All your joints are allowed to be springy. Complete the exercise by loosening your calf muscles; obliquely bend/kick your lower leg backwards a few times. BBAT Movement sheet August 2017 No. 15 of 22

16 Up-down along the vertical axis The movement begins with Standing balance, optionally, Heels bouncing Take contact to the vertical axis. Give in to the force of gravity and sink down in your knees and hips, but only so deep that it does not cause discomfort. Your feet stay on the floor. Return to the starting point. Repeat a number of times. Then raise your heels clear of the floor and release them again. This is repeated a number of times. Combine the two movements into one fluid movement along your vertical axis. Take contact to the movement centre and the freedom in your breathing. Complete the movement by loosening your calf muscles; obliquely bend/kick your lower leg backwards a few times. BBAT Movement sheet August 2017 No. 16 of 22

17 Arm swings, variations The movement begins with Standing balance and, optionally, Heel bouncing Take contact to the vertical axis. Give in to the force of gravity and sink down in your knees and hips, but only so deep that it does not cause discomfort. Your feet stay on the floor. Return to the starting point. Your arms hang freely from your shoulders and swing forth and back in a pace that feels comfortable. Your arms can either move together symmetrical or opposite asymmetrical. Now combine the movements of your legs and arms into one fluid movement. Take contact to the movement centre and the freedom in your breathing. Complete the movement by loosening your calf muscles; obliquely bend/kick your lower leg backwards a few times. BBAT Movement sheet August 2017 No. 17 of 22

18 Sideways movement Stand with your feet more than hip-width apart (middle drawing). Take contact to the vertical axis. Give in to the force of gravity and sink down in your knees and hips, but only so deep that it does not cause discomfort. Your weight is placed on the front of your feet. Your knees follow the position of your feet to avoid being strained. Your arms hang freely from your shoulders. Now shift your weight from side to side, as if you are sliding along a track. Take contact with your vertical axis. Your feet remain on the floor and your knees are kept slightly bent throughout the movement. Search to find your own pace and thereby lightness in your movement. Complete the movement by loosening your calf muscles; obliquely bend/kick your lower leg backwards a few times. BBAT Movement sheet August 2017 No. 18 of 22

19 Turning around the vertical axis Stand with your feet a little less than hip-width apart. The weight is on the front of your feet. Take contact to the vertical axis (middle drawing). From the movement centre, begin a small, light and relaxed rotation, which includes your whole body from the soles of your feet to the top of your head. Your arms hang freely and go along, just like your head and eyes follow your body s movement. Search for stability in the vertical axis and then search for your own pace during the movement. Complete the movement by loosening your calf muscles; obliquely bend/kick your lower leg backwards a few times. BBAT Movement sheet August 2017 No. 19 of 22

20 Arm-movement The movement begins with Standing balance and, optionally, Heel bouncing. Take contact to the vertical axis. From your movement centre and with slightly bend arms, let your arms glide up in front of your chest to the upper centre. Standing with both feet on the floor, give in to the force of gravity and drop down in your knees and hips, but only so deep that it does not cause discomfort. In one fluid movement, your arms are simultaneously moved in towards the centre and down. Return to the standing starting point and let your arms glide up again. Turn your attention to the movement centre and the freedom in your breathing. Complete the movement by loosening your calf muscles; obliquely bend/kick your lower leg backwards a few times. BBAT Movement sheet August 2017 No. 20 of 22

21 Flexing-extending the trunk Drawing missing. The movement begins with Standing balance and, optionally, Heel bouncing.. Stand with your feet a little less than hip-width apart. Turn your attention to the vertical axis. In one simultaneous movement, drop down along the vertical axis. Give in to the force of gravity as you exhale. Release and drop down at the movement centre, your head tilts slightly backwards and you give in in your knees and hips. As you inhale, straighten up again. Look for ease and effortlessness during the movement. Sound can be used to support the connection between movement and breathing. You may use AH sound or sighs when you give in to gravity. You can vary the movement by focussing more on activity at the movement centre when you drop down along the vertical axis. When you close the front of the body, your arms are raised up in front of the movement centre, as protection. Your elbows are out to the sides, your palms facing outward and your fingers slightly turned to one another. Your arms create a sort of bubble or circle in front of the movement centre. As you inhale, straighten up again and let your arms drop down. You may optionally use the HO sound or the words STOP or NO. Complete the movement by loosening your calf muscles; obliquely bend/kick your lower leg backwards a few times. BBAT Movement sheet August 2017 No. 21 of 22

22 Push hands Drawing missing. Stand with your feet together. Rotate them 45 degrees to the right. Move your left foot one step forward and a little to the side, so that you gain a good balance in a wide diagonal standing position. Give in to the force of gravity and drop down in your knees and hips, but only so deep that it does not cause discomfort. Shift your weight from one foot to the other a few times. Then rotate your upper body slightly to the left, towards your forward foot. Now the movement changes to shifting your weight forwards and backwards. Keep the stability at the vertical axis and place your hand in front of the movement centre. With the force of the rearmost leg, your weight is moved onto the front leg and, from your movement centre, your arms are moved forward and downwards. Then your arms are moved upwards and backwards towards the movement centre while your weight is put back on the rearmost leg. Search for flow in the movement and to work from the movementcentre. The M sound may be used to support the connection between movement and breathing. Add the M sound on the forward and active part of the movement and let inhalation come naturally on the backward and relaxed part of the movement. Look for lightness and effortlessness during the movement. Complete the exercise by loosening your calf muscles; obliquely bend/kick your lower leg backwards a few times. The movement may optionally be repeated on the opposite side, whereby you turn your feet 45 degrees to the left and keep your right foot at the front. The body is then turned to the right while the rest of the movement is the same. BBAT Movement sheet August 2017 No. 22 of 22