6 Exercises on level 3, duration 14 minutes, with pause and possible rest.

Below you'll find questions and pointers to deepen the experience of your practice and further down a description of the exercises.

Questions and pointers

A3   How do you experience the effect of the "A-Gesture with step” exercise?

• Beginning with the right side and ending with left side:
  • seems to be more activating and outwards oriented.
  • seems to be more calming and inwards oriented.
• Beginning with left side and ending with the right side:
  • seems to be more activating and outwards oriented.
  • seems to be more calming and inwards oriented.
• Which order suits you better?

B3      Try out, what helps you the most – after going up on the toes – to come back down on the heels really slowly.

• First of all lean forward a bit and only then go up on your toes and stay leaning forwards.
• Take a chair or put your hands against a wall to provide support so you can experience how slowly you can manage to come back down again.
• When going down try to grow and inwardly go up even further.
• As you slowly lower your heels, try to feel the soles of your feet connected to the floor.
• Concentrate on your whole body instead of individual parts of it.

C3       In leading the Arms down in the A-gesture through all zones,

• does the inner feeling in your body go up or down?

E3       In the "A-H forwards", do you manage to achieve:

• the unfolding of the H and its light quality,
• within the densifying and warming sphere of the A?

F3       In the "H-A above", can you experience:

• that the A develops its instreaming quality to a finer degree than if you would do an A towards above on its own?

G3      Do you agree, that in the "H-A above":

• we first get a good connection to the ground, followed by a good connection to the space above?
• you can notice a tendency of becoming light in the realm of the head at the end?

List of exercises

A3a    A-Gesture with step: first right, then left

First perceive into the energy of your right-hand side with your right arm and then into the energy of your left-hand side with your left arm. Then perceive your two columns. Accompany the perception into the right-hand side with a step forwards on the right and in perceiving the energy on the left-hand side bringing the feet together. How do your columns feel now?

A3b    A-Gesture with step: first left, then right

What is the difference when you change the sequence and start with the left? How do your two columns feel then?

B3      A on the toes

Step to the right and to the left, forming an A-gesture with the legs. Place your weight to the front of your foot, come to rest there. Rise up slightly onto your toes, then very slowly descend onto the heels.

C3       A from above downwards

Form an A-gesture towards above. Allow it to bring your weight onto your heels, then slowly lead the gesture downward by lowering your extended arms, retaining the weight on the heels.

D3      Laughing with the shoulders

Feel yourself getting bigger and bigger, and allow the shoulders to be taken along. Now allow the shoulders to fall down in stages, letting go while alternating with the feeling of getting bigger. Relax the shoulders all the way down, while retaining a feeling of width through the shoulders.

E3       A-H forwards

Make the A-gesture with the arms extended towards the front of the body. Intensify the in-streaming current to allow a slight densification in the arms, shoulders and even in the whole body. With a slight jerk of the shoulders, send a wave of levity through the arms to balance the densification.

F3       H-A above

Contract your arms in front of your chest, give a releasing impulse with your whole body and let your arms rise upwards. Take up the upwards A and note that the quality of the H-gesture is still palpable in the instreaming A.

G3      A-H forwards and H-A above

Make the A-gesture with the arms extended towards the front of the body. Intensify the in-streaming current to allow a slight densification in the arms, shoulders and even in the whole body. With a slight jerk of the shoulders, send a wave of levity through the arms to balance the densification.

Contract your arms in front of your chest, give a releasing impulse with your whole body and let your arms rise upwards. Take up the upwards A and note that the quality of the H-gesture is still palpable in the instreaming A.