| During the workshop in Pomona, CA, the series called The Running Man was performed to the music of The Four Seasons by Vivaldi. Want More Movements? Get the full library – Tensegrity Library <-Click Attend a workshop to learn in person? Tensegrity Workshops <-Click YouTube Library: Wheel of Time: https://www.youtube.com/watch?v=LukImQbfTCY Unbending Intent: https://www.youtube.com/watch?v=vE032axqpII The Masculinity Series: https://www.youtube.com/watch?v=Th7i-0w5M-g Tensegrity Vol 3: https://www.youtube.com/watch?v=Td1qx8-bLTw Tensegrity XII Magic Passes: https://www.youtube.com/watch?v=BMBZH_xWh2g |
01 The Independent Rotation of Each FootLegs outstretched on mat, begin outward circle with right foot. When about half of the right leg’s circle is completed, begin an outward circle with left foot. Keep on the independent rotations.02  Pointing Forward With the Tips of the ToesExtend right foot while flexing left one, then alternate in a continuous movement. Legs keep straight on the mat. Alternating.03  The Inward CircleLegs outstretched on mat, both feet perform inward rotations. Unison.04  The Outward CircleLegs outstretched on mat, both feet perform outward rotations. Unison.05  Dropping the Tips of the Toes Toward the Center of the Space Between ThemLegs outstretched on mat, each foot situated at the edge of the mat (meaning there is more distance between them than in the other passes). Drop the tips of the toes by moving the feet inwards from the ankle and contracting the muscles of the thighs. Unison.06  The Side-to-Side Movement of Both FeetLegs outstretched on mat close together. Begin by dropping both feet to the right from the ankle, then to the left. Unison.07  The Dog’s TailLegs slightly retracted, knees slightly bent so that the outer edge of the legs and feet are in contact with the mat. Vertically raise both feet from the ankle using a sudden contraction of the muscles of the thighs. Unison.08  Drawing the Feet TogetherLegs outstretched on mat. Flex both feet, toes pulled backwards and move legs laterally, first to the outer sides then to the center of the mat. Unison.09  Pulling the ArmstringsLegs outstretched on mat, flex both feet, toes pulled backwards, for a short time then release. Unison.10  The PedalBegin with legs outstretched on mat, then retract one leg at about knee level, the sole always pointing forward (not on the mat). Straighten the leg while the other one is retracted. Alternating.11  Splashing the Other Foot with the Soles of the FeetLegs outstretched on mat. Very slightly raise right foot and with a jerking motion splash energy over the left foot (up to ankle level) using the sole of the right one. Alternating.12  Rubber feet in a certain way it looks like a reversed ‘frog kick’. Start with both legs outstretched on mat, the feet slightly pointing to the sides. Both feet flip out to the sides while they are retracted by bending the knees. I think the outer sides of the legs and feet are always on the mat. Unison.13  The LullLay perfectly still and turn off your internal dialog. Let the ‘lull’ guide your awareness into dreaming. |