22 Exercises on level 1, 2 and 3, duration 39 minutes, with pause and possible rest.

List of exercises 1-2-3

A1      The left and right columns

Perceive yourself in your center between front and back, up and down, right and left.

Place your weight on the right side with a small step and perceive the carrying force of this column. Return to your center and do the same on the left-hand side.

Take a step forward and repeat the right and left column movements. Pay attention to the different experiences of the two columns

A2a    The right column leads forwards

Stand upright and perceive your right column. In your head, activate a sensation of walking forward and take your right leg along with it. Come back to the center by calmly bringing your left leg forward to meet your right. Repeat the exercise. The head initiates the step.

A2b    The left column leads backwards

Take a step backwards with your left leg and allow the head to follow. Come back to the center by bringing your right leg calmly back to meet your left. Repeat the exercise. The leg takes the head along.

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?

B1         A with the legs

Perceive your middle. Take a step to the right and so far to the left that you return to the middle. Feel down from the heart, through the legs into the heels. Allow this flow to move your weight onto the heels and to deepen your connection with the earth. Return your legs to center. Take a step forwards and repeat the exercise.

B2      A with bent knees

Perceive your center. Place one foot to the right and the other to the left then stream down into the earth from the center of your heart. Bending the legs forward slightly, anchor your fingertips in the depths of the earth. Straighten the legs slowly without losing the anchorage. Experience the energy you gain from there.

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.

C1       A raying out

Lift your right arm and then your left arm to form an A-gesture. Ray through them so that you have the impression you are raying into two different spaces. Experience how this affects your body. Experience raying out from within and the resulting counter current which shift your weight to your heels.

Supportive Video: The basic gesture of A

C2       A streaming in

Form the A-gesture and ray through your arms so that you have the impression of reaching the circumference. Try to feel how nourishing currents stream into your body from all sides. Try doing this gesture in different directions.

Supportive Video: The basic gesture of A

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.

D1      H with the shoulders

Roll your shoulders forward and backward a couple of times. Contract the shoulders a little toward the front (like a slight hunch) and release them with a slight backwards jerk, followed by gently streaming down from the shoulder-blades. Your arms remain relaxed throughout the movements.

D2      Shoulder-blade parachute

Feel yourself getting bigger and bigger and allow the shoulders to be taken along. Then let the shoulders drop down while retaining the expanded sensation and feel the energy streaming down from the shoulder blades.

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.

E1       H with the Arms

Put your hands in front of your collarbones. Use the whole body to send them high up above the head and allow them to be carried down slowly behind the back.

E2       H from above to below

Put your hands in front of your collarbones. Send them high up again, but wait there until you feel an answer coming from above. Take up the answer and stream down with it into the earth. Experience the counter current from the earth below.

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.

F1      A-H behind

Ray through the arms creating an A-gesture out in front of the body. Feel the counter current returning from the periphery. Create an H with the shoulders that takes you a step backwards, bringing your arms up and behind, before they slowly float down to your sides. Pay attention to the memory of the in-streaming A that is still present in the down-streaming H.

F2       H-A below

Become wide, lift the shoulders, and drop them, but remain wide. Your knees may bend slightly. In taking up the instreaming A through the arms extending down towards the earth, take note that the quality of the H is still palpable in the A.

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.

G2      A-H behind and H-A below

Ray through the arms creating an A-gesture out in front of the body. Feel the counter current returning from the periphery. Create an H with the shoulders that takes you a step backwards, bringing your arms up and behind, before they slowly float down to your sides. Pay attention to the memory of the in-streaming A that is still present in the down-streaming H.

In taking up the instreaming A through the arms extending down towards the earth, take note that the quality of the H is still palpable in the 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.