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Sitting Spine Stretches – require/demand the dancer not only to think of a continuous movement flowing out from the spine but to also balance this with an awareness of the inner space and sensation of the entire body. The focus is drawn to the core centre close to the gravitational pull of the earth. The use of pressure down into the floor with the legs and the oppositional lift of the body dynamically stretches the spine.
Breathings – focus on the sequential flow and tide of the breath, and the harmonious qualitative sensation that the action of breathing creates in the entire body. |
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Simple Spirals – focus on the physical sensation, dynamic strength and energy giving properties held within a spiral. This is an important movement for advanced work.
Spirals with Turn around the back – further develop the motivation of the movement coming from the core, low to the ground, the utilisation of gravity as a resistant force to work against and the use of equal pressure to attain,
'The Resolution of the Movement.' (Cohan)
Spirals with Body Leans – a complex exercise that requires a three - dimensional thought process, encompassing the physical elements of pressure down into the floor, use of opposition in the legs and the snake like articulation of the spine to lift and carve out a curve through the back. |
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| Simple Leg Openings – a development of the previous sequences, leading to the expansion and emanation of the movement from the inside to the outside, the whole body working as one but within that an understanding of the various rhythms – the necessity for different parts of the body to move at different speeds to get to the finish position. |
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| Contraction and Release – a strong physical and emotional movement that uses the elements and underlying facets of centering, breathing, gravity, posture, balance, and to some degree also gesture, rhythm and moving in space. |
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| Developed Leg Openings – Strengthening the utilisation of the complex play of energies within the body. |
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Contraction and Release – an exercise that uses all the vertebra of the spine in a sequential motion against the resistance and pressure into the floor.
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| Continuation of Contraction and Release – a developmental sequence that focuses the dancers' awareness to the utilisation of 'torque' in the spine, as a strengthening and powerful component within the movement. |
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| Feet Coming Forward – an exercise that requires/demands a tremendous physical lift of the centre core and stretch through the spine in order to work the legs, turnout and articulation of the feet. When the legs are fully extended the buttock muscles are tight. |
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