04

My name is ________.
I love the texture of ________.

Warmup/stretches
(experiment applying "jelly fish breathing" as we do the stretches)
tai chi warmup
shoulder stretches
Foot and legs stretches

Light Saber Exercise
- 1st round focus on simulating the feeling of "letting go" with reference to the tai chi warmup
- 2nd round focus on the breathing with reference to the core/jellyfish motion

When we are fully aware of the body, our mind and body are synchronized, we are connected, and we are whole" Mindfulness by Tessa Watt

Groundedness and Stability

Oroshi
-goals: focus on breathing, bring awareness to where tension happened throughout the body, breath into the tension spot

- 2 mins roll
- R.H. fist grip
- R.H. shime grip

- crescendo/decrescendo roll
- each person takes turn to play crescendo/decrescendo

- kara "surya" doro
- each person takes turn to lead and the group respond by playing crescendo/decrescendo
- think of the wobbly inflatable tube man at car sales

su Don su Don
- focus on utilizing the breath to bring up both arms from the core rather than the shoulders
--R-/--L-/--R-/--L-/
--R-/--L-/--R-/--L-/
--RL/--RL/--RL/--RL/
--RL/--RL/--RL/--RL/

Melting Exercise
-practice the melting exercise along with a soundtrack from the "Calm" app for 8 mins
- bring awareness to the whole body
- full body scan starting from the top of your body
- feel the sensation of the "bursting of air" between your joints especially the fingers

Han Datsu Roku 半脫力
- 50/50 relationship of the force between the leader and the follower
- applying the same sensation to the lightsaber exercise, and then the "su Don du Don" exercise with a new movement pattern added to the drills