Keiko program 2016-06-18

• Kenko Taiso
• Stretching on the floor - individually
  1. One leg stretched, other folded inside, move extended foot from side to side touching the floor on both sides
  2. both legs stretched, move feet in parallel from side to side touching the floor on both sides - as knees fold a little bit, go through intermediate position stretching both legs completely
  3. both legs stretched, move feet in parallel to one side and lie down over leg to that side - then other side. Go through intermediate position with back straight and both legs outstretched completely
  4. both legs stretched, move feet in parallel to one side and turn upper body over leg to that side, ending up belly on the floor and both feet together in the air - then other side. When coming back, first let both feet together to the ground, then slide upper leg's knee along lower leg's side of shin-bone, coming back to half-butterfly position. Then stretch both legs and start other side.
  5. both legs stretched, just bring belly over one leg, then over the other. Synchronise with breathing - exhale when going down, inhale when going up. [We didn't do in the middle this time]
  6. both legs stretched, bring side of body over one leg while one arm goes inside, palm up, and the other goes over the head. Synchronise with breathing - exhale when going down, inhale when going up.
• Sitting Back to back - breathing
  1. inhale "big inspir'" filling first abdomen, then chest, then through base and sides of the neck, letting Chi reach top of the head. Hold a little bit.
  2. exhale emptying first chest, then abdomen, letting tan-tien prepare for reflexive gasp. Hold a little bit, then take only "small inspir'" from tan-tien
• Standing up - applied breathing
  1. Close both hands turned upwards, while partner holds gently by the wrists.
  2. Flash both hands open in sync with "small inspir'" - partner receives the impulse according to perception (clear/not clear) - then follow up with "big inspir'", for instance extending/opening arms.
  3. exhale closing and bringing hands together back to center.
• Reppaku - layers of energy
  1. synchronize Hangetsu stepping and hand movements with small and big inspir'- exhale only when bringing fists back to sides
  2. then breathing freely