Breathing/Focusing/Centering:

Positioning your feet in what we will refer to as a Zero Stance, feet shoulder width apart, toes pointed forward and knees slightly bent with your weight on the balls of your feet and your pelvis thrust slightly upwards and forward, the objective is to concentrate on your breathing, focus your attention and center yourself:

1. Breathe in, raising your arms slowly up over head, bringing your air into your diaphragm and raising your ribcage

2. Breathe out, lowering your arms slowly to torso level, feeling a slight tightening in your stomach as your breathe out your air

3. Breathe in, bringing your arms in to the center of you torso (almost like giving someone a loose hug), bringing your air into your diaphragm and raising your ribcage.

4. Breathe out, bring your arms out to torso level as described in step 2

5. Repeat steps 1-4 until you are focused, centered and in control of your breathing

Movement Refresh

(e.g., Compass-Forward-Left; Pass-Backwards-Right; Traverse-Cross-Right)

• Four Movements
  • Half-Pass/Half
  • Full-Pass/Pass
  • Traverse
  • Compass
• Six Directions
  • Forward/Advance
  • Reverse/Backwards
  • Left
  • Right
  • Cross (Left)
  • Cross (Right)
• Lead-Leg
  • Left
  • Right

Zero-Stem:

Rotation Block: