First stage: 30 minutes
A six part movement repeated continuously for 30 minutes. Stand with your hands on the belly. Listening to the music, get into the rhythm of the breathing.
1. Breathe in through the nose and bring the hands up to the heart. While breathing out through the mouth move the right arm and foot forward and let the left hand return to the belly. Then return to the original stance.
2. Repeat the breathing and movement with left arm and foot moving forward, while the right hand returns to the belly, and then return to theoriginal stance.
3. Repeat the breathing and movements with right arm and foot moving sideways to the right, in a 90 degree turn.
4. Repeat the breathing and movements with left arm and foot moving sideways to the left, in a 90 degree turn.
5. Repeat the breathing and movements with right arm and foot moving behind, in a 180 degree turn.
6. Repeat the breathing and movements with left arm and foot moving behind, in a 180 degree turn.
Remember always to move from the center (hara), using the music to keep the correct rhythm. Movements should be in a continuous flow and not automatic. The dance starts slowly and builds up in intensity. If the body falls down by itself, this is also fine.

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