1) Walking and running with breathing (forwards and backwards) - 1 step/ 1 In-breath and 1 step/ 1 Out-breath. This went up to 10 steps/1 In-breath etc. and then down again. During this, we practised holding our breath and used Burst Breathing to recover.
All of the following exercises were done with breathing, relaxation and good form.
2) Lying down on the front - using only the shoulders to move forwards, backwards and sideways.
3) Lying on the front - grab the ankles and move forwards, backwards and sideways.
4) Same position but this time rollling over from the front sideways into a shoulder bridge position and then back again.
5) Again lying on the front, we used the chest and extension of the spine to move ourselves forwards and backwards. This reminds me a little of a caterpillar moving.
6) In a shoulder stand position, but with the legs slightly lower, we used only the shoulders to move forwards and backwards.
7) Lying on our backs with our hands clasped behind us, we moved up to a shoulder bridge position, moved to the right onto the shoulder trying to keep our body off the floor. From here, bringing the leg underneath, we turned over onto our chest still keeping our body off the floor. We then moved to the left onto the left shoulder, with the body off the floor, and then returned to the shoulder bridge position. This was done in both directions.
From about 1 minute, see Frank Arias demonstrating this movement:
8) In a keeling position, we slid the right leg back so we sitting on our bottom with left leg (front) bent and the right leg (back) bent and the toes pointing in the same direction. We then moved both knees up so that we were sitting on our bottom with our knees up. From here, we put our knees on the ground. The right leg (front) and left leg (back) were bent with the toes pointing in the same direction. Using the knees as a base, we raised our hips up and moved the back left leg up so that it meets the right leg and you return to the kneeling position. This was done in both directions. This is known as "The Bicycle".
See this clip for a demonstration of this movement:
9) Knee Propellors - from a kneeling position, using the kees as your base, you raise your hips up, swivel your left and right lower legs to the right and sit down so that both knees are bent. The left and right toes should be pointing in the same direction. From here, you extend your legs out, doing your best to keep your knees on the ground. While doing this, you'll move a little to the right. Now, you should be sitting up with your legs extended out like when you are in the Sit Up position at the top. From here, trying to keep your knees on the ground, you bend your legs into the position you previously had. You need to use your hips a little to give yourself the freedom to move. Next you raise your hips and bring your back leg up to the front knee and return to the kneeling position. This movement looks like the movement of an aeroplane's propellors. I got this exercise from Kwan Lee's "Strength and Flexibility" DVD.
Go to Kwan's site for more information about the DVD: http://www.systema.us/products.php
10) Duck Walking
11) Lying down on our front, we practised rolling over so that we were flat on our back. We then did a back roll and returned to being lying down on our front. We made sure to breath out when doing the movement, relax and to roll on our muscles not our spine and bones.
12) We then practised rolling forwards from the kneeling position and then rolling backwards into the kneeling position.
13) In pairs, Partner 1 (P1) lay down or sat on the floor. Partner 2 (P2) pushed P1 with their foot. It was important for P2 to keep their balance and not to overextend themselves but to still push fully and honestly. Like with a strike, they had to place their foot in the right position and instead of using strength to push they had to let the weight of their leg fall through their partner's body. P1's job was to breath out on contact, feel the direction of the push and move with that force while staying relaxed and keeping good form. This was done slowly and with patience.
14) In pairs, they did the same thing but this P1 was high on their knees and receiving the push. Another difference was that instead of being static and receiving the push, like with the last drill, this time both students were constantly moving. However, this was not done at a fast pace. They used slow constant movement. P1 still had to be patient and feel the direction of the push kick.
15) The pairs did the same thing standing up, walking naturally, as practised at the start of the lesson, to receive the push kicks.
16) Same thing again but next they totally evaded the kicks. However, if they did get kicked, they didn't worry about about it, breathed and moved on.
17) The next part was evading kicks and taking the partner down affecting the different joints and tension areas. They used the knowledge that they gained over the last three lessons. Again, importance was placed on being clam, breathing, relaxation, good form and natural movement.
18) After this, everybody did ten slow pushups, squats and sit ups
19) Circle Up