Big X
Neutral
Sitting
Rising
Pulling Punches
Creating a Box
Mime Walk
Easy Walk
Sliding Walk
Profile Walk
Lifting a Box
Opening a Box
Movers
Junk Yard
Hands Up
Marionette
Robot
Magic Shoes
Climbing Subway
Up Stairs
Climbing a Ladder
Going Down
Rope
Down a Rope
Lie on your back, stretch your arms and legs out, making a big X with your body. Press your body into the floor. Press your heels, your legs and arms, your spine, the back of your head. Try to make a dent in the floor by pushing down as hard as you can! Hold, then relax. Let your body float up toward the ceiling. Imagine that your nose, stomach, knees and toes graze the ceiling as you hover there. Hold the position. Then relax. Tense and relax each part of your body. Start with your feet and toes and go through your face. Breathe deeply. Fill your abdomen and chest. Hold! Exhale. Listen. Repeat! Stay immobile and soundless.
Stand with your feet shoulder width apart. Bend your knees slightly to straighten your back. Pull your buttocks under and in. Tighten your stomach and abdomen. Open your chest and shoulders, then let them fall comfortably into place. Let your head rest on the top of your spine, not pushed forward or bent back. Your chin is parallel with the floor. Relax your face. Think silence. You are relaxed but alert maintaining precise posture. Abruptly switch from neutral into jogging in place. Abruptly return to neutral and mentally check your position and attitude.
Decide where and why you are sitting and select the best way to arrive at the seat. When you arrive, turn and unobtrusively back until the calf of the leg touches the chair and you can drop into it. In sitting maintain an erect body position. Keep the base of your spine at a 90 degree angle to the seat and lean easily against the back of the chair. Avoid playing with buttons, hair, etc. Your feet may be crossed at the ankles or one foot may be placed slightly in front or another. Do not cross your legs!
In rising let your chest lead, not your head. Keep the weight balanced on the balls of your feet, placing one foot slightly forward and using the rear one as a lever to push yourself up. Take a deep breath while rising. This relaxes the throat, gives a sense of control, keeps the chest high, and leads into a good standing position.
In slow motion, give your partner a right to the jaw. (The hit comes to a sudden halt about an inch from your victim's chin. Your swing follows through in slow motion.) The partner responds to the hit with a snap of the head and reels away from the blow in slow motion. Exchange blows - to the jaw, midsection, legs - following the same sequence of hit, snap and follow through. You can kick or slap as well - whatever suits your aggression. Fall slowly, breathing out as you go down, catching yourself with your hands before your body lands. Turn your head to avoid landing on your chin. A somersault is an easy follow through if you curl. Gather a group for a no-touch brawl.
Visualize a box suspended in space before you. It is about a foot square. Approach the box with a relaxed hand using your entire arm to make the movement. When you connect with the side of the box, your hand snaps flat, head snaps forward slightly. Tense your hand and arm to maintain the position. Lift your other hand and place it on the opposite side of the box. Snap, tense, and hold. You have established the width of your box. Lift one hand and place it on the bottom of the box. Snap, tense, and hold. Place the other hand on the top of the box. Your box now has height.
Face the world squarely with a high chest, erect body and direct glance. Start walking in place with the heel striking the ground a slight second before the toes. Add spring to your movement from the balls of your feet. Move in an easy, poised, rhythmical manner, toeing straight ahead with the weight on the balls of your feet. This is the natural way to walk and walking in a straight line keeps the moving silhouette narrow. Place your feet no further than two inches apart and swing the body from the hips and swing arms in opposition to feet. In turning rotate on the balls of the feet. Shifting weight, turn your entire body.
Stand in neutral with your feet about nine inches apart, your weight on the balls of your feet. Only your heels will move in this walk. Raise your right heel, bending your right knee. Feel the shift in your pelvis as your right hip moves forward too. The ball of your foot remains stationary, as if glued to the floor. As you lower your right heel, raise your left heel. Do this simultaneously. Don't wait for your right heel to settle before moving your left.
Repeat, lowering your left heel, raise your right. Again, feel the movement in your hips. All the action is taking place from your waist down. Direct the movement in your knees forward rather than upward. Both knees remain flexed, not locked tight, and your toes are firmly in place.
Let your arms swing naturally with the movement. Usually the left arm moves with the right knee and vise versa.
Begin in neutral, facing your audience. Bend your right knee forward, lifting your right heel. Shift your weight to the ball of your right foot. Straighten your right knee, lowering your right heel. As your right heel touches the floor, slide your left foot out behind you (as if wiping something off your shoe). Bring your left foot around and forward in a small arc, back to its starting place. Land on the ball of your left foot. Shift your weight to your left foot, straightening your left knee. As your left heel touches, slide your right foot back, as you did with your left.
Repeat alternating legs, until the rhythm is smooth. Feel the movement in your hips and knees. Keep you head and torso level. Let your arms swing naturally, usually left arm forward as the right knee goes forward and vise versa.
Begin in neutral, your side to the audience. Shift your weight to your left foot. Holding your right foot flexed, extend it forward. Your right knee remains straight. Sliding your right foot back into place, bend your left knee, lift your left heel and roll your weight onto the ball of your left foot. The sliding of your right foot and lifting of your heel happen simultaneously. Shift your weight to your right foot. Extend your left foot forward, knee straight.
Sliding your left foot back into place, bend your right knee, lift your right heel. Shift your weight onto the ball of your left foot, releasing your right for another step.
Repeat the movement until it is smooth. Slide and lift, then shift. Keeping head and torso level, feel the action in your pelvis and legs. Let your arms follow the movement naturally.
Visualize a box on the floor. Bend over and place your hands on top of it. Snap flat, tense and hold. Place your hands on each side. Lift a light box. Experience the lifting with your back, shoulders and arms. Return the box to the floor. Emphasize the movement of contact with a slight snap of your head. Lift a heavy box. Slip your fingers under either side of the box, bending them at the knuckle to create a 90 degree angle. Tense and hold, keeping your fingers in touch with the floor. First bend your knees and elbows. Then straighten them abruptly. Repeat. The box won't move!! Try again with success. Slowly straighten.
Create a large box on the floor. Kneel down in front of it. Bend your fingers at the knuckle to form an angle to lift the cover. It sticks. Relax one hand and place it on another edge of the lid, knuckles bent. Pry up. Continue to loosen the edges until the lid lifts. Maintaining its angles as you move it, place the lid on the floor. Peer into the box. Curiosity. Surprise. Reach in and lift out a smaller box. Place it on the floor. (Remember where you left the lid!) This box has a hinged lid.
With flat hands parallel to the sides of the box, extend your thumbs at a 90 degree angle. Lifting your arms from the shoulder, tilt your hands as the lid lifts. Peek inside. Bring the lid down abruptly. Slam! It's not what you hoped for. Lift the lid again, one hand on the side of the box, the other lifting with fingertips. Your arm creates a broad arc as the lid rises. Reach inside and remove another box. Read ad infinitum...or until you need a magnifying glass.
Create a very big box and try to push it. Snap your hands flat against the side of the box, tense, and hold. Keeping your hands in place, straighten your elbows, pushing your shoulders and chest away from the box. Oof! It won't budge. Push with your shoulder. Place your arm from shoulder to elbow flat against the box. As your arm and torso move toward the box, your hips move away from it. Ugh! Still no luck.
Push with your bottom. Start with your pelvis shifted forward, buttocks tucked under. As you push, arch your back and pelvis back toward the box, and push your chest forward and up. The box still won't move! Call (silently) for some others to help. Everyone push against the box. Use different part of your bodies, watching each other to maintain the shape of the box.
All together. One...two...three...puuush! The box begins to move slowly, as do all of you together. Everyone form a chain and pass boxes. With palms extended flat, bob your hands down as you receive the box. Follow the cue of the person passing it. Does their body say "small but heavy?" "Small but light?"
Stack several small boxes on one hand. As you add each box to the top of the stack, drop your bottom hand an equal distance down. Pass the stack on to someone else who adds to it. Too many boxes. Crash!!
Visualize before you a pile of assorted junk - balls, boxes, bottles, cups, tubes, blankets, etc. You have with you a big empty sack for your collection. Discover a ball. Pick it up. Toss it in the air and bounce it a few times. Toss it up and catch it in your sack.
Pick up a small box. Turn the combination dial or pick the lock. Anything inside? Put the box in your sack. Select a wide-mouth jar with a lid. Tense your hand around the lid to maintain its shape as you turn it counterclockwise, moving from the wrist. Pheew! What an odor. Screw the lid back on clockwise. Toss it away.
Pick up a bottle. It still has liquid in it. Pry off the cork. Select a glass from the pile, blow out the dust (cough), and pour. Indicate the filling of the glass by lowering it slightly. Finish pouring with a snap. Drink. (hic!) Pull out a soggy blanket. Grasp it in a section at a time and twist your hands in opposite directions to wring it out. The blanket should feel a lot lighter when you're done. Fold it and drop it into your sack.
Continue your treasure hunt, until your sack is bulging full, then carry or drag it away.
Stand with your hands held out to your sides, shoulder height. One by one, curl your fingers into your palm. Release by uncurling each finger individually. Clench your hands into tight fists. Release, stretching your thumbs and fingers as far away from each other as you can.
Spring your palms together, fingers pointing up, elbows held out. Press the palms together hard. Keeping your thumbs and fingertips touching, pull your palms away from each other in the direction of your elbows. Repeat the push and pull. Extend your arms out in front of you, palms parallel to the floor. Your fingers are straight and close together. Without bending your knuckles, snap your hands up. Point your fingertips back toward you as far as you can. Now snap your hands down, pointing your fingertips toward the floor. Keep your knuckles tight.
Undulate your hand, curling your fingers in and out of your palm. Let your wrist lead the movement up and down, but keep the elbows fixed in place.
Stand, bent over at the waist.
You head hangs down, arms dangle loose, knees relax. You are a marionette, held up by strings.
Bounce up and down.
Imagine that an invisible puppeteer is tugging the string at the center of your back. Think string, not muscle.
Your back string pulls you up to a standing position.
Your head string slowly pulls up until your face is forward and chin parallel to the floor. Your head settles in with a wobble.
Your head falls forward.
The head string pulls it in a circle, and then around again to the other side. (You are not doing the action but responding to the pull.)
One shoulder string pulls your shoulder up and forward.
Now back. Your arm remains limp. Now in opposite directions.
One string pulls an elbow up,
to shoulder height. Your forearm dangles loosely. The wrist string lifts your forearm up and spins it like a windmill. The string lets loose and your arm falls. Zoomp! Up goes the other elbow and the windmill begins again.
Your wrist strings lift both arms out,
to the sides and up to the shoulder height. Your hands rotate forward, pulled by the strings on the back of them. Faster. Suddenly all your arm strings let go. FLOP!
One knee string pulls up and rotates your upper leg.
Your ankle string tugs forward to rotate your calf and feet. Then the string in the center of your foot lifts and rotates it. Slowly your imaginary puppeteer loosens your knee string until you are standing again on two feet. WHOOPS! There goes the other knee...
All strings on the right side pull up.
The other side slumps down. Now the left side strings are lifted.
You are lifted completely off the ground,
just for an instant. Then all the strings holding the top of your body let loose. Slump. You are as you began - a lifeless marionette.
Now try this exercise with a partner,
standing on a chair behind you and pulling your strings. You are actually the one that is initiating the movement and the puppeteer follows. Move slowly.
Stand straight and rigid.
You are a robot made of solid units, connected at a few main joints.
Lift your forearm in a series of five jerks.
Snap into each movement, emphasizing the start and stop. Lower your arm in the same way.
Test all your body parts,
one by one. Turn your head and neck jerkily (like an android). Jerk your shoulders up and down. Turn at the waist in a series of jerks, and so on down the whole body. Only one part moves at a time, starting and stopping with precision.
Now gather together a group of robots,
and let a human press your buttons (without touching of course!). It works best for the buttons to be on the side or front so you can see what's happening.
Take a walk.
If you're on a collision course with another robot, snap into a different direction. If you hit a wall, move in place until your human turns you. If you fall down, keep your feet moving in the air until you are rescued.
Wind down.
Your movements gradually slow to a stop (a silent whirr...).
Pick up a pair of magic shoes.
Examine them carefully.
Put on one shoe.
Be sure that you are sitting or in a well balanced stance, because as soon as the shoe is laced and tied, your foot goes into action! It flutters, kicks and wiggles as if it had a life of its own. (The foot moves as if isolated from the rest of your body.)
Try to stop your frenetic foot by grabbing it.
Nice try - but now your hands are moving, too!
Remove the shoe.
Instantly your foot becomes still.
Put on both shoes.
Tap dance, jump, cavort! Take you magic shoes off. Rest.
Try on a magic hat, gloves, belt.
Each piece of magic clothing you put on energizes the isolated part of your body.
You are about to descend the stairs into a subway station. Wave farewell to your friends, and step behind a waist-high box or sheet of stiff, free-standing material. Look down the stairs. Step forward, bend your knees slightly, and drop your whole body (no more than three inches at a time). Keep your back straight.
Step again and drop down a bit more. Feel those thigh muscles working. Continue stepping and bending until you are crouched down and completely hidden behind the prop. Turn around, remaining crouched. Take a step forward, coming up three inches, back straight. Continue unitl you are back at the street again.
Rush hour! Several people are going down the subway steps as others are coming up. Greet each other as you pass.
Practice the instructions for hands and feet separately; then combine, slowly at first.
Hands
Look up at an imaginary banister on your right. Lean slightly forward and extend your arm with a relaxed hand. Grasp the bannister at shoulder height. Tense your hand to maintain the shape. Pull your hand diagonally down to your waist, as if you were sliding your hand down a banister. The illusion is that your hand remains stationary while you move up the stairs. Straighten your back while you continue sliding your hand down the banister. Stop at hip level. Reach forward and grasp the bannister again.
Feet
Stand straight with your feet together. Lift your right foot and place it slightly forward and up six inches onto the first step. Step down onto the ball of your right foot. Simultaneously come up onto the ball of your left foot. Both knees are now straight, weight equally distributed. (You will move slightly forward with each step.) Come down on your right heel, shifting your weight to your right foot. You left heel remains up and your left knee bends. Lift your left foot forward and up six inches onto the next step.
Practice hands and feet separately and then combine.
Hands
Curl your hands around the ladder rungs. Your right hand is at chin level, your left hand nine inches directly above it. Bring both curled hands straight down, maintaining the nine inch space between the rungs. Stop when the upper hand reaches chin level. Your eyes follow your hands down. Lift your right hand, now on the bottom rung. Look up and reach for the next rung. Curl your hands around the ladder rungs. Your left hand is now at chin level, your right hand nine inches directly above it. Continue. Bring both hands down, maintaining the space between them. Lift your left hand up to the next rung, and so on.
Feet
Stand with your feet together. Lift your right foot up nine inches, and place the ball of your foot on the ladder rung. Step straight down on the ball of your right foot, as you simultaneously come up onto the ball of your left foot. Feel the exertion of lifting your body up the ladder. You are now standing on the balls of both feet with you knees straight. Bend your left knee. Come down on your right heel, and straighten your right leg. Lift your left foot nine inches up onto the next rung. Continue. Step down on the ball of your left foot, up on the ball of yourright foot, knees straight. Bend you right knee, down on your left heel. Lift your right foot, and so on.
Hands
Grasp the sides of the ladder. Your hands are shoulder level. Slide your hands up nine inches, one rung, and pause. Hold your hands in place while you extend your leg. Slide your hands up another nine inches, and pause. Lift your hands from the sides of the ladder, one at a time, and place them as they were, at shoulder level. Continue.
Feet
Stand with both feet flat. Bend you right leg and extend it behind you. Come up on the ball of your foot. Simultaneously straighten your right leg and bring it back into place, with foot flat and leg straight. Bend your left leg and extend it behind you. Come up on the ball of your right foot. Simultaneously straighten your left leg and bring it back into place, with foot flat and leg straight. Hold this position while you lower your hands. Continue.
Practice arms and legs separately; then combine.
Arms
Stretch your hands above your head. Look up at the rope. Grasp the rope with your right hand above your left. (Leave room in your grip for the rope!) Tense your hands and arms in position and hold. Pull your body up the rope, sliding both hands straight down toward your chest. The muscles of your arms and back tense with the effort. Stop and hold your hands in position at chest level. Your knees get a new grip. Reach up with your left hand. Grasp the rope again. Follow with your right hand above it. You're ready to pull again.
Legs
Stand cross-legged. You are holding the rope between your knees. Release the rope, opening your knees out to the side. Lift up onto the balls of your feet. Grab the rope between your knees. Simultaneously lower your heels back to the floor. Lock your knees around the rope and hold. Let your hands get a new grip. You're ready to pull yourself up again.
Arms
Grasp the rope at chest level, right hand above the left. Look down where you're going. Let your body down the rope, sliding both hands up until they are stretched above you almost at arms' length. Release your hands one at a time and get a new grip on the rope back at chest level. You're ready to slide down again.
Legs
Stand cross-legged, holding the rope tight between your knees. Open your knees out to the side, releasing the rope between them. Grab the rope quickly between your knees. You're cross-legged again. Hold while your hands shift position. You're ready to slide down again. Hang on! It's a long way down.