From kneeling to standing

Knee-stand on both knees and placing one foot forward to stand in the asymmetric knee-stand, and back again. Side-bending of the torso while leaning on one hand, in the asymmetric knee-stand. Lifting the pelvis with the help of both knees and a neck, shoulders, chest that are not tensed up, with undisturbed breathing. To come up to standing on both legs, and down again to the asymmetric knee-stand with changed over legs.

In the first part of the lesson the change from kneeling on both knees to kneeling on one knee and one foot is explored. How do your many parts relate to and support each other, and what pathways do they have to take through space: your moving leg, your neck, your shoulders, your torso, your pelvis? You improve your balance and movements by becoming aware of involuntary tensing up of muscles and holding of breath. The second part of the lesson builds on (and does require) the improvements and learning of the first part, and explores the lifting of the pelvis from kneeling to standing, with a focus on weight distribution over both legs.

kneelingkneelinglungestanding kneeling_up_1

1

Kneel on both knees.

Stand the right foot

Stand your right foot on the floor, then return your right knee to stand on both knees again.

  • Do this many times, without disturbing your breathing.

    The pelvis and torso are balanced on top of your left hip joint.

    Don't tense up your shoulders, let your head and chest be soft and side-bend to the left, so that you don't need to use your arms for balance.

Stand the right foot

Stand your right foot on the floor, then return your right knee to stand on both knees again.

2

Kneel on both knees.

Continuation

Stand the right foot, slower

Move slowly enough to allow mistakes to become apparent.

  • These mistakes may limit further improvement, therefore they can be considered „serious mistakes”. They need to be found and smoothened out.

    The neck needs to be free to turn, the eyes free to look around, and the chest needs to be soft enough to be able to side-bend smoothly.

    Become aware if and when you hold your breathing.

Continuation

Stand the right foot, slower

Move slowly enough to allow mistakes to become apparent.

3

Kneel on your left knee, with your right foot standing. Lean with the right elbow on your right knee.

Bend to the left

Attend to the great many details of side-bending in your neck and chest, and your breathing.

  • Allow your neck to tilt sideways, to bring your left ear closer to your left shoulder.

    During side-bending the left side of your chest shortens, at the same time the right side lengthens, thus changing the space and possibilities for breathing.

Bend to the left

Attend to the great many details of side-bending in your neck and chest, and your breathing.

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